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Whether you want to gain or lose weight and regain your health, this healthy diet plan actually works to help you attain your goal weight.
The importance of protein
From our schooldays, we learnt that proteins are the building blocks of life. They are needed for growth and repair. Therefore, the diet has to be protein rich.
Lose weight now
If you are not sure of your protein and calorie requirements, take the average and work your way from there. For women that translates into a 1200 calorie daily diet which supplies around 100 gram of protein. For men it means 1500 calories and 150 gram of protein. The physically active or athletic person will need more protein and more calories.
In order to lose weight, simply replace two meals a day with a portion-controlled and healthy protein shake mix. The main meal of the day should comprise healthy foods with lots of color in it.
Snacks should be low calorie but nutritious. And have lots of vegetables and fruits. Don’t forget the importance of exercise.
Maintaining weight loss or losing weight slowly
For either of the above, simply replace one meal with a shake. Have healthy low calorie foods and avoid junk foods. Make sure that your diet is protein rich.
Gaining weight
Not everybody wants to lose weight. Some people are too thin and want to build their body. For them, it is important to have sufficient calories and include protein shakes to every meal as extras. Various supplements and high protein can be had as snacks. Make sure that you do not exceed more than 50 grams of protein in any one meal.
Planning your meals
- When planning your shakes, mix the protein powders with low fat or skim milk or soy milk. Add fruit for additional nutrition.
- Have high protein snacks, whether bars, soups or nuts. These will keep hunger pangs away and add nutrition to your daily diet.
- Your meals should be based on a main protein like white meat, lean red meat, or soy substitute for vegetarians. Add lots of vegetables and fruits for vitamins, minerals and phytonutrients. Whole grains or breads and pastas made from whole grains will provided added protein and nutrition as well as fiber.
Do you need supplements?
If your calories are restricted, you ought to use supplements, which provide more bang for your buck in the form of added nutrition. These can help you with your metabolism, give your energy and eliminate unnecessary fat from your diet.
They will boost your immunity and help you manage stress. They will also take care of heart and bone health, keeping your fitness and energy levels high.