Diet chart 30 days plan to see the better result

Health conscious people do nothing to lose extra body weight. This is one of the ways to control diet, especially by consuming moderate nutrients. A weight loss diet is very effective for shedding excess body weight. However, the diet should be followed according to the rules of the nutritionist, knowingly. Otherwise, you may get sick by losing weight as the desired benefits will not be realized.

First, you need to remember that diet does not mean eating. Diet means taking moderate amounts of balanced meals. If you do not take the right amount of nutritious food in the diet or if you eat only less, it will have an effect on the body. If you need to lose weight or want to retain a certain weight, you must create a diet chart according to age, weight, height and how much weight you need to lose.

Weight loss diets can cause calcium and iron deficiency. In this case, eggs and calluses will meet the demand for iron. Try to eat salt-free foods. In this case, there is no need to measure food. Only one calculation is required.

Soft drinks like sorbet, Coca-Cola, Fanta etc., all sweets, oil fried foods, fatty meat, oily fish, nuts, dried fruits, ghee, butter, sorghum, etc. should be avoided. Sugar and fat are the main sources of dietary calories. A high-fat low-calorie diet reduces the weight of the obese person very quickly.

Along with hard work and regular exercise to lose weight, changing the diet list is very important.

Morning: Tea or coffee without milk, two flour loafs, one bowl of vegetables, one bowl raw raw. Cucumber works like magic to reduce weight.

Mid noon: The white part of an egg and the national fruit of the talk.

Noon: 2-3 grams of rice rice. One bowl of fish or chicken. One bowl of vegetables and vegetables, grated salad, one bowl of pulses and 20 grams of talk yogurt.

Afternoon: Tea or coffee without milk, twist or biscuit in two or one bowl Mujili.

Night: Two loaves of flour, one bowl of green curry, one bowl of pulse, one bowl salad with taco-day.

Taking one gram of protein daily, the body lacks protein. The diet of a person weighing 5 kilograms is good if it contains 1 gram of protein. Weight should be measured once a month, it should be noted that the weight gain rate is not low or high. Weight gain is a symptom of illness. Fat, pimples or excess weight are not signs of good health. Rather, keep in mind that it is caused by various diseases and be health conscious.

Eating sugar-rich foods, high-fat fried foods, sweetened beverages, trans fat-free foods, prawn fat, refined or glossy white flour foods, honey or syrup foods, sweet-dried fruits and processed foods while eating a weight loss diet. Never eat snack foods, starchy vegetables (eg potatoes, corn, sweet potatoes).

Fatty foods such as pulses, vegetables, vegetables, diced rice, wheat flour, bread should be eaten more. Most cruciferous vegetables (such as leaf copy, flower copy), bean vegetables, tomatoes, carrots, leafy vegetables, lentils, almonds should be eaten.

In addition to a healthy diet for weight loss, adequate amount of sleep and 5 to 5 minutes daily exercise or exercise need to be done. To accelerate weight loss, you need to sleep at least 7 hours daily, as adequate sleep increases the body’s metabolism.

After waking up in the morning, you should drink at least 2 glasses of water after brushing, and you will definitely drink more water all day.

Author:
Israt Jahan
Nutritionist, BRB Hospital Limited

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