Planning healthy weight loss involves a professional approach and the help of a nutritionist. It is very important to adapt the diet to individual needs, preferences and habits.
During the reduction diet is consumed low-calorie foods from all food groups – fruits, vegetables, grains, meat and milk. Fats contain twice the amount of energy compared to proteins and carbohydrates, so it is important to reduce their consumption.
This means limiting the intake of high-fat foods (oils, butter, margarine, mayonnaise, meat products, fatty meats, etc.), as well as food preparation methods where the fat content is high (fried foods).
Food suitable for a reduction diet is prepared by cooking, steaming, grilling, ie in ways that do not require the addition of a large amount of fat.
Grocery shopping plan
Planning and preparing meals for the next few days is extremely important. Namely, in this way, there are no unplanned meals that are not on our menu.
If we do not have prepared food for the coming day that we should eat, passing by a bakery or some fast food, we simply cannot resist and eat something that we should not.
We suggest how to buy practical and healthy according to the following food groups. Note that this list includes all food groups, but preference should be given to less caloric variants.
How many calories does a banana have, how many apples, and how many pizzas?
In an effort to have a balanced proper diet, we are often scared that counting calories is a painstaking job, but this is far from the truth and within a few days counting calories becomes an intuitive routine that takes almost no time.
The trick is in creating a so-called ‘calorie deficit’ which means you are ingesting fewer calories than the amount your body consumes during the day, resulting in weight loss.
There are two ways – eat fewer calories than now or exercise more (or a combination as the best option), and you will get the calculation using a calorie deficit calculator.
Keep in mind that for women, the minimum daily calorie intake is 1,200 calories, and for men, 1,800 calories per day. Your body burns calories even while you sleep so it is very important to watch your intake.
For healthy weight loss and weight loss with a calorie deficit, the quality of the food you eat is also important.
Experts, for a start, recommend a ratio of 50:30:20, more precisely 50% carbohydrates, 30% protein and 20% fat (of course, this ratio varies depending on the activity).
The important thing is that you have to avoid overeating as the side effects of overeating can lead to serious consequences, not only weight gain.
Nutrition counseling and diet plan development
Proper nutrition is an important part of a healthy lifestyle. Without the three foundations of a proper diet that include balance, moderation, and variety, there is a possibility that you will not have enough energy for daily activities and you are putting your health at risk.
Nutrition counseling includes an assessment of current health and eating habits, as well as the level of physical activity.
Based on the obtained parameters, our nutritionist will analyze and assess the nutritional status of the body, measure how much energy your lifestyle requires, and develop guidelines to help him choose the optimal foods and physical activity to achieve and maintain the desired results.
Nutrition counseling is ideal for those who want to:
- Raise energy levels for daily activities
- Raise your spirits
- Reduce and control body weight
- Reduce the symptoms of skin diseases
- Reduce the symptoms of chronic diseases (high blood pressure, arthritis…)
- Raise the immune system
To help with a healthy diet, the Bagatin Polyclinic offers nutrition counseling and the development of a diet plan and consultations for healthy weight loss.
Making a menu (diet plan)
Creating a diet plan involves drawing up a plan for the type of food and meals according to energy and nutritional needs, applying dietary standards.
Nutritional standards represent the recommended daily intake of energy, nutrients and protective substances necessary to maintain the physiological functions of the organism and the health of the individual.
We make an individual menu plan on the basis of a week, two weeks or a month, and it is intended for the adoption of proper eating habits, and as an aid in choosing the optimal foods.
Weight loss and nutrition have another indispensable link in the chain, and that is physical activity.
In addition to increasing calorie consumption, which helps in the process of healthy weight loss or maintaining an ideal body weight, regular exercise has a positive effect on the digestive system, reduces appetite and helps melt excess fat, increases muscle tissue and, consequently, improves body composition. If you are doing the keto diet, we recommend trying fat fasting.