Meals For Weight Loss: When it comes to losing weight, you need to plan your meals. In this way, it will be possible to determine, albeit somewhat inaccurately, the calories consumed during the day. Ideally, they should be consumed less, even if there is an estimate with some margin of error.
Specific patterns can help you plan your diet. Therefore, below we will show you how to design a menu to improve body composition. However, don’t forget that the best option is to always go to a professional, especially if you have a comorbid pathology.
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Planning Meals In An Intermittent Fasting Situation
To lose weight, one of the best dietary protocols is intermittent fasting. Fasting positively affects fat loss and lipid profile.
The best intermittent fasting protocol established is 16: 8, thanks to its simplicity and commitment. In this sense, it is recommended to skip breakfast since, in this way, the circadian cycles of hormone production are observed.
The technique has been proven to have a positive effect on health. In the morning, the body is less prepared to receive certain nutrients than in the afternoon.
The First Meal Of The Day
With intermittent fasting, food can be eaten at 1:00 p.m. The first meal should be nutritionally complete, so it should contain carbohydrates, fats, and proteins.
It should be noted that the latter is essential for muscle function, according to a study published in Nutrients. Thanks to amino acids, the raw material enters the tissues, helping them regenerate and repair possible cell damage.
Snack
To reduce anxiety and provide an adequate supply of energy substrates, you can plan meals with a midday snack. In this case, fats and proteins must be higher than carbohydrates. If they do appear, they must be of a complex type.
Therefore, baked goods, sweets, and foods treated with UV rays should be avoided. They usually contain simple sugars and unhealthy trans fats. Instead, it would be more beneficial to introduce fresh foods like fruits, dairy products, and some quality grains like oatmeal.
Dinner
The last meal of the day should replenish the need for protein since it is during sleep, muscle recovery processes occur. Foods that contain proteins of high biological value must be of animal origin.
Simultaneously, it is necessary to provide sufficient amounts of trace elements and antioxidants from vegetables. Perhaps the most studied today are phytonutrients (flavonoids, carotenes, sulforaphane), blocking free radicals in human metabolism.
Ideas To Make Healthier Recipes
When planning your meals for weight loss, please pay special attention to the selected preparations and the ingredients they make. As we mentioned, a fundamental tip is to avoid eating ultra-processed foods. In addition, plant-based foods must be present at every meal.
On the other hand, it is advisable to avoid frying and coating food and cooking at high temperatures. These cooking methods produce toxic wastes like acrylamide that are harmful to the body. According to a study published in the journal Cancer science, taking this substance increases certain cancers’ risk.
Planning Meals Increases Diet Success
Remember, the best option for a healthy diet is to visit a specialist. However, proper meal planning will greatly increase your chances of success.
In this sense, if you want to lose weight, you must consider the advice that we have offered you. First, consider introducing an intermittent fasting protocol.
On the other hand, remember to include vegetables in all meals and prioritize fresh foods over ultra-processed ones. Lastly, don’t forget that the three-meal pattern is more than enough to meet your dietary needs.
It must be considered that excess body fat is associated with a high risk of developing pathologies in the medium or long term, so the idea will always be to achieve an optimal state of body composition. An indispensable help, in addition to diet, is exercise and activity that prevents a sedentary lifestyle.