Healthy Meal Plan & Low Calorie Meals

Healthy Meal Plan & Low Calorie Meals

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!

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.

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.

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.

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.

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.

For more details, please visit: https://healtheekitchen.ca/

info@healtheekitchen.ca 105 Vanderhoof Ave #8, East York, ON, M4G 2H7 416-838-2951 416-825-3114