For women whose weight is in the range of 75-80 kg and who are trying to lose extra pounds, a properly composed diet is the key to success.
Fitness trainers often emphasize that without a balanced diet, even the most intense workouts will not give the desired results.
Here's a sample diet that will help you lose weight while maintaining your health and energy.
Macronutrient balance
Follow the principle of balanced consumption of proteins, fats and carbohydrates. The recommended ratio is 30% proteins, 30% fats and 40% carbohydrates from the total amount of calories per day.
Protein quality
Include lean proteins in your diet – chicken, turkey, fish, seafood, legumes and low-fat dairy products. Protein is essential for muscle recovery after exercise and helps you feel full longer.
Smart Carbs
Choose complex carbohydrates: whole grain cereals, brown rice, quinoa, sweet potatoes. They will provide you with energy for a long time and help control blood sugar levels.
Healthy fats
Don't be afraid of healthy fats. Avocados, nuts, seeds, olive oil, and fatty fish are all sources of healthy fatty acids that help reduce inflammation in the body and support cardiovascular health.
Dietary fiber
They are found in vegetables, fruits and whole grains, help normalize digestion, create a long-lasting feeling of satiety and help reduce overall calorie intake.
Hydration
Drink enough water. Drinking up to two liters of clean water a day is the norm for an adult. Water helps speed up metabolism and eliminate toxins.
Diet
It is recommended to have 5-6 small meals throughout the day to keep your metabolism high and avoid overeating.
Avoid "empty" calories
Reduce your intake of sugar, sugary soft drinks, white bread and processed carbohydrates, which can cause weight gain and fluctuations in glucose levels.
Sample menu for the day:
- Breakfast: Two-egg omelette with vegetables and whole grain toast.
- Snack: A handful of nuts or low-fat yogurt.
- Lunch: Chicken breast salad with spinach leaves, quinoa and olive oil.
- Snack: fresh vegetables with hummus.
- Dinner: Baked fish with broccoli and sweet potatoes.
Remember that losing weight is not always a quick process. It is important to choose a diet that you can stick to long-term, and that will not only promote weight loss but also maintain your health and well-being.
Previously we talked about preparing salmon fillets in a syrup marinade.
