Best Diet plan for Weight Lose

                         Best diet plan for weight loss  

All the diet plans has not same results in weight loss .Low carb  and calories diets and whole food ,are effective for weight loss.

Some ways by which you can lose your weight are here:

• reduce your appetite by using low calorie food

• This cause fast weight lose

Cut back on refined carbs

One of the best way to lose weight quickly is to reduce sugar intak and starches . In this way your insulin level become low which is very helpful in we weight loss. 

By this diet plan  you take only few calries per day and your fat stored in the body burn very quickly

Using complex carbs with low calories are very helpful because they  digest slowly and feel like you are full.

 Many Research also suggests that a low carb diet  may lead to eating fewer calories without thinking about it or feeling hungry 

Note: 

        Long term low calorie diet is not good for body because it distrub normal healthy weight of body  

Best way for weight loss is you must consult with your doctor before adopting any diet plan 

 Healthy fats and proteins

• a protein source

• fat source

• vegetables

• Little bit portion of complex carbohydrates like whole grain

Protein

Eating a recommended amount of protein is essential for Normal health and muscle mass while losing weight .

Eating sufficient amount of protein may improve Cardio metabolic risk factors appetite and normal body weight.

Normal daily dose of protein which we must intake is : 

• 56 to 91 grams per day for the normal male

• 46 to 75 grams per day for the normal female

Diets with proper protein can also help:

• reduce appetite desire of food by 60% 

• reduce the desire to eat a lot at night

• make you feel full

Healthy protein sources are:

• meat: beef, chicken, pork, and lamb

• fish and seafood: shrimp

• eggs: whole eggs with the yolk ( daily intake)

• plant-based proteins: beans, legumes, quinoa, tempeh

Leafy greens and vegetables

Leafy greens are low in calories and packed with high content of nutrients

Vegetables include low calorie and carbs are:

• broccoli

• cauliflower

• spinach

• tomatoes

                

• kale

• Brussels sprouts

• cabbage

• Swiss chard

• lettuce

• cucumber

Healthy fats

Don’t be afraid of eating fats . They are necessary for our body.

Healthy fats sources are 

Olive oil 

Avocados oil

Butter

Coconut oil

Fats like coconut oil and butter should use in moderate way because they have high content of saturated fats 

 Move your body

Exercise, is the best way to loss body weight quickly. Lifting weights has particularly good benefits.

Weight exercise burn a lots of calories and make your metabolic health good.

Three to four time per week exercise in gym help weight loss.

If you don’t have weight lifting equipment than done cardio like walking jogging, running. Cardio is also helpful in weight lose

Cardio and weight lifting both type of exercise reduce body fat quickly

Best weight loss tips 

1. Eat a high protein breakfast daily.

2. Avoid sugary drinks and fruit juice. 

3. Drink water before meals not after.

4. Choose weight-loss-friendly foods. 

5. Eat soluble fiber. 

6. Drink coffee or tea. 

7. Base your diet on whole foods. 

8. Eat slowly. 

9. Get good quality sleep.