The best diet plan to lose 10 kilos

The best diet plan to lose 10 kilos 


The best diet plans for weight loss includes only the most nutritious foods. Lose 10 kilos, or about 22 pounds-can be achieved in about two months with a strict diet and eating habits. According to the American Council on Exercise, expects to lose about 5-1 kilo -1 to 2-pounds per week with a good eating plan. If you exercise during your diet, weight loss may occur faster. Most diet plans are not specific about the amount of weight you want to lose, so that the guides remain similar whether if you want to lose 10 kilos or 40 kilos. The key is to stay consistent until you lose the weight you want. 

Register your progress

One of the most important aspects of a good diet plan is to set appropriate and realistic goals. Start with a fixed amount of weight -10 kilos is an excellent start. You can also begin to set goals to help you achieve your weight loss goals. An example would be eating a healthy breakfast every morning for 1 week. You can progress on these goals targets slowly add to your diet plan is maximizing your weight loss progress. This type of goal setting can help you if you find it difficult to make a complete change of diet overnight. Try keeping a journal to record all the progress you make each week and includes weight loss, changes in fat and foods consumed.

preparation

Your diet plan should be carefully planned to reduce the amount of time you spend organizing and preparing meals from scratch. The plan will include all meals during the day to eat and what types of food you eat. You should also write when you plan to eat your meals based on your work schedule or other obligations. You should eat four to six meals daily. According to the National Strength and Conditioning Association, make smaller meals can help keep your metabolism higher. Eating smaller meals can often also help prevent overeating at any time. Each meal should contain a protein source and a source of complex carbohydrates.

The main food choices

The best diets include foods rich in protein, complex carbohydrates and healthy fats. The protein sources are to include chicken, turkey, vegetables, eggs and fish. Protein shakes are a good substitute for other sources of protein. Complex carbohydrates should come from fruits, vegetables, oatmeal and whole grains. Sources to include healthy fats can come from nuts, nut butter, olive oil, avocados and fish oil. These and similar types of foods are nutrient dense, which means they contain high amounts of vitamins and minerals as they are high in calories as well as vitamins. For your diet avoids any foods that are highly processed or high in sodium. Do not add extra sugar or salt to your food.

Number of calories

The actual number of calories that you should include in your diet will depend on various factors, including your height, age, weight, activity level and current body fat composition. Start using reliable guides and adjusts the levels based on your situation. According to MayoClinic.com, you should eat 10 to 35 percent of your daily calories as protein; 20-35 as healthy fats, and 45-65 of complex carbohydrates. For example, if you're on a diet of 2,000 calories you could eat 1,000 calories from carbohydrates, 400 fat and 600 protein. Always consult your physician or a licensed dietitian to discuss your current calorie needs.