Healthy Meal Plan & Low Calorie Meals

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Healthy Meal Plan Low Calorie Meals
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Synopsis

1. Low Calorie Diets and the Idea of Restricting
   Calories
2. Thinking of Switching Diets? Keep a Few Important
   Points in Mind!
3. Important Protein Sources to Create a Healthy
   Meal Plan
4. Looking for a Healthy Meal Plan for Athletes? Pay
   Attention to 3 Elements First!

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Low Calorie Diets and the Idea of Restricting
Calories

• What exactly is a low-calorie diet?
• You are following a low calorie diet when the
  food you eat in a day provides you with anything
  between 1,200 and 1,600 calories. Many people
  lower their calorie intake even further to
  trigger weight loss. They usually opt for special
  foods, such as bars, shakes, or soups that
  replace their original meals. What you should
  keep in mind is that following a low calorie diet
  is a good idea, but sticking to a very low
  calorie diet can lead to several health
  complications.
• Is it a right option to consider?
• You may be interested in following a low calorie
  diet, but you should always talk to your
  healthcare provider first. When you are
  overweight, cutting too many calories too quickly
  can lead to many health problems. Before you even
  go further with the idea, you should ensure that
  your BMI is high enough for a low-calorie diet.
  For people with healthy body weight, it is not a
  good idea to go on a low-calorie diet if their
  BMR is already below 22.

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Thinking of Switching Diets? Keep a Few Important
Points in Mind!

• Check the Total Number of Calories
• Most people are interested in low calorie meals
  but they do not know that they may already be
  eating the right number of calories for their age
  or height. Sometimes, you gain weight because of
  hormonal imbalance or other health complications.
  In this case, limiting your number of calories is
  not going to help a lot. You should keep in mind
  that on average, men should be consuming 2,500
  calories a day, and women should limit it to
  2,000 calories a day. If you are switching to a
  diet that cuts calories to 1,200 calories a day,
  you may feel hungry all the time and experience
  other problems as well.
• Go for Balanced Diet
• You may feel tempted to switch to very low
  calorie meals, but it is better to opt for a
  balanced diet to reap health benefits in a safe
  and efficient way. Certain diets that encourage
  you to cut an entire food group from your diet
  are not going to help you live a healthy life.
  The idea is to restrict the number of calories
  you eat and you can achieve this while including
  certain foods from all food groups.
• Check Its Sustainability
• You need to understand that it is so easy to
  switch to a new diet that cuts too many calories
  too quickly, but it is never possible to sustain
  such diets for long. You will feel hungry all the
  time and may even end up overeating whenever you
  get a chance. A good diet will provide you with a
  good combination of protein, fiber, and important
  nutrients to ensure that you stay full and do not
  feel hungry too soon.

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Important Protein Sources to Create a Healthy
Meal Plan

• Edamame
• Including edamame beans in your diet is a great
  way of increasing your intake of protein. You get
  about 11.91g of protein from a 100g serving of
  these beans. They provide you with all essential
  amino acids, which repair muscle tissues and
  offer other health benefits. You can also opt for
  edamame when you are looking for a healthy
  protein snack.
• Tempeh
• You get it when soybeans undergo fermentation. A
  100g serving of tempeh provides you with a
  whooping 20.29g of protein. The good thing about
  including tempeh in your diet is that it contains
  protein as well as minerals, vitamins, and
  probiotics. It keeps you healthy and feeds good
  bacteria in your gut. As it is a probiotic, it
  promotes weight loss and boosts your immune
  system as well.

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Important Protein Sources to Create a Healthy
Meal Plan

• Peas
• When looking for a readily available source of
  protein, you can always go for peas. A 100g
  serving of peas contains up to 8.8g of protein.
  Every healthy meal plan can have peas in it
  because it is rich in protein and also helps
  increase your intake of magnesium and calcium.
• Sun Dried Tomatoes
• Many people are unaware of the fact that they can
  get protein from tomatoes. You just need to leave
  them in the sun to remove their water weight. The
  remaining will provide you with protein in fact,
  every 100g serving has 14.11g of protein.
• Sprouted Whole Grains
• Whole grains have many health benefits, and one
  good reason to eat more of them is that they are
  a good source of protein. When you eat a 100g
  serving of sprouted whole grains, you get about
  13.36g of protein.

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Looking for a Healthy Meal Plan for Athletes? Pay
Attention to 3 Elements First!

• Food Choices
• In today's world, you have so many food choices.
  So many people are now interested in microwavable
  meals, but the truth is that a wrong choice here
  can make you pay through the nose. It may not
  take long to prepare these foods but they provide
  you with empty calories, and athletes can
  certainly do without such foods. Athletes should
  focus on eating food that would help repair
  muscle tissues and improve overall gains. You
  will be better off putting your money on organic
  and all-natural foods to maintain good health and
  achieve your fitness goals.
• Portion Control
• Even if you are following a healthy diet, eating
  too much of it can cause problems. Even the
  healthiest food contains calories and eating too
  much of such food can make you eat excessive
  calories. It can make weight loss a real
  struggle. Therefore, you should be very careful
  about how much you eat. Be sure to include more
  fruits and veggies in your diet because the fiber
  they contain can keep you full for long.
• Hydration
• Never underestimate the importance of keeping
  your body hydrated. No matter how healthy your
  diet plan is, improper hydration can lead to
  serious health issues. Athletes should drink more
  frequently it is better to drink some water
  every 15 minutes to keep your body hydrated. You
  may also consider adding lemon to your water to
  replenish electrolytes you lose during training.
  Avoid soda and fruit drinks as much as possible
  and stick to water as much as you can.

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