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Tips On Choosing Healthy Meal Plan

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1. How Many Calories are in an Average Meal? 2. How Much Weight Can You Lose On A 1500 Calorie Diet? 3. What to Consider in a 14-Day Clean-Eating Meal Plan. 4. Healthy Meal Plan for Weight Loss and Other Elements to Lose Weight Effectively. 5. 31-Day Healthy Meal Plan. 6. Making a 7-Day Heart Healthy Meal Plan to Work for You. 7. One-Week Healthy Meal Plan Example. 8. Is It Healthy to Eat 1200 Calories a Day? 9. How Many Calories Should You Eat Per Meal to Lose Weight? 10.Can You Lose Weight by Eating 1800 Calories a Day? – PowerPoint PPT presentation

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Title: Tips On Choosing Healthy Meal Plan


1
Tips On Choosing Healthy Meal Plan
2
Synopsis
  1. How Many Calories are in an Average Meal?
  2. How Much Weight Can You Lose On A 1500 Calorie
    Diet?
  3. What to Consider in a 14-Day Clean-Eating Meal
    Plan
  4. Healthy Meal Plan for Weight Loss and Other
    Elements to Lose Weight Effectively
  5. 31-Day Healthy Meal Plan
  6. Making a 7-Day Heart Healthy Meal Plan to Work
    for You
  7. One-Week Healthy Meal Plan Example
  8. Is It Healthy to Eat 1200 Calories a Day?
  9. How Many Calories Should You Eat Per Meal to Lose
    Weight?
  10. Can You Lose Weight by Eating 1800 Calories a Day?

3
How Many Calories are in an Average Meal?
  • The numbers of calories you eat on a daily basis
    help determine how quickly you can lose weight by
    making subtle adjustments. You have to cut 3500
    calories from your current calorie intake to be
    able to lose one pound. Many people think they
    need to switch to a 1200-calorie diet to
    experience weight loss, but that is not true,
    especially if your current calorie intake is
    somewhere close to 3000 calories a day.
  • Following such low-calorie diets is not
    sustainable in the long-run, which is why you are
    less likely to see results. You should be cutting
    calories gradually to lose weight in a healthy
    way. To determine a healthy pace, you need to
    learn about the number of calories you are eating
    now. Many people do not know it, but the average
    American diet contains much more calories than
    you might realize.
  • By digging deeper into the details, you will
    realize that Americans are eating so many
    additional calories on a daily basis. You have to
    understand more about calories per capita to get
    a better idea of how many calories the average
    American meal contains. In 2010, the average per
    capita calorie intake was 2,534 calories. It went
    up since then and right now people are consuming
    much more than 2638 calories a day, which has
    made obesity a serious issue. It is important to
    point out that the average adult female is still
    eating fewer calories (1785 calories) as compared
    to the average adult male.

4
How Much Weight Can You Lose On A 1500 Calorie
Diet?
  • The number of calories you are taking at the
    moment will have a huge impact on how much weight
    you will end up losing after following a
    1,500-calorie diet for long enough. Similarly,
    your size, age, and activity level matter as
    well. However, it is important to understand that
    1,500 calories may not be enough for some people.
    If you keep feeling hungry after consuming this
    many calories, you will have a hard time
    maintaining that diet over time.
  • Another issue is that you need to get all your
    calories from healthy sources. It means that even
    if you stick to a low-calorie diet, you should
    still be getting essential vitamins, minerals,
    and other important nutrients. Thankfully, you
    can order healthy meals online to save yourself
    from the hassle of preparing your own food and
    counting the number of calories each food
    contains. However, you need to ensure that even
    if you are on a low-calorie diet, your aim should
    be to lose weight on a healthy pace. Losing it at
    a safe pace will ensure that you do not end up
    regaining the weight once you stop following a
    very low calorie diet.
  • Speaking of a safe pace, you should look to lose
    no more than 1-2 pounds a week. You can achieve
    this simply by cutting 500 calories from your
    usual calorie intake. It means that even if you
    are following a 3,000-calorie diet, taking it to
    2,500 calories a day would help you lose a pound
    in a week. In this case, you would find it
    extremely difficult to make a sudden move to a
    1,500-calorie diet because it will make you feel
    hungry all the time, and hunger pangs may make
    you eat more than you should.

5
What to Consider in a 14-Day Clean-Eating Meal
Plan
  • Understand that skipping your breakfast is never
    a good thing. It should contain enough calories
    to provide you with fuel to approach the rest of
    the day with a winning attitude. Ensure that you
    do not get your calories from fat only. Including
    high-calorie foods in your breakfast will ruin
    your first meal of the day. Eating some fresh
    fruit at this time is surely going to give you a
    good start to the day.
  • Opt for a mid-morning snack, especially if you
    are not a fan of eating a large breakfast. A
    snack will keep you from experiencing hunger
    pang. Just keep in mind that you should have your
    snack when there are at least three hours to
    lunch.
  • Eating the right stuff for lunch is important in
    a 14-day clean-eating meal plan. Having a
    sandwich will surely do, but you can also opt for
    fresh veggie salad or a healthy clear soup for
    dinner. If you feel hungry after having your
    lunch, you may opt for a mid-afternoon snack.
    Just ensure that it is low in calories and is not
    heavy on fat.
  • Your last meal of the day needs to be light
    however, it is overeat when you have not eaten
    enough calories throughout the day. Your dinner
    should provide you with the right mix of carbs,
    protein, and fiber. Pay attention to the portion
    size as well. Be sure to have green veggies or
    green salads along with starch for dinner. You
    can also have an evening snack opt for a
    carb-rich snack to help you sleep better. Avoid
    eating refined sugars before going to bed.

6
Healthy Meal Plan for Weight Loss and Other
Elements to Lose Weight Effectively
  • It has a realistic goal. It means that you should
    have a clear idea about how much weight you can
    realistically lose in a month or a set amount of
    time. It is not all about how much weight you can
    lose but it is more about how much weight you
    should lose in a healthy way. Therefore, you
    should first determine exactly what you want to
    achieve through your weight loss program.
  • It includes sufficient physical activity.
    Understand that you need to be physically active
    to continue losing weight. The idea is to burn
    calories, and put your body in a mode where it
    starts using fat for energy. The more physically
    active you are, the higher the chances of you
    losing weight quickly. It is however important to
    bear in mind that not all exercise programs are
    suitable for you. Again, you need to know your
    fitness goals and consider your current physical
    condition to determine the best exercise plan for
    you.
  • It has a nutritionally balanced eating plan.
    Without following a healthy meal plan for weight
    loss, you should bag the idea of becoming lean.
    Even if you work hard in the gym, you just cannot
    burn enough calories on a daily basis to
    counteract a bad diet. If you continue to eat
    junk food, you do not just continue loading up on
    calories but you also rob yourself of important
    nutrients found in a balanced diet. Therefore, it
    is crucial to follow a healthy diet, and
    thankfully, you can find many sites that offer
    healthy diet plans keeping your calorie needs in
    mind.

7
31-Day Healthy Meal Plan
  • Check the calorie count. Understand that you have
    to count calories to achieve your fitness goals.
    If you want to lose weight, you should be eating
    500 fewer calories every day and you will be able
    to lose at least 4 pounds by the end of the
    month. However, keep in mind that eating less
    than 1200 calories a day to initiate weight loss
    is not a good idea because it can send your body
    into a shock mode, which would make weight loss
    even more difficult.
  • Be sure to include lots of veggies and fresh
    fruit in your diet. If you have not been eating a
    good amount of fruit and veggies before in your
    life, it is the right time to do it and include
    it in your 31-day healthy meal plan. You should
    also include whole grains in your diet and opt
    for low-fat dairy products as well.
  • Ensure that you include lean meats in your diet,
    but be sure to do it in a sensible way. Going
    overboard with the idea of eating lean meats can
    make your diet plan a little less healthy. At the
    same time, you should include beans, fish, nuts,
    and eggs in your diet.
  • Even when you are following a diet plan for 30
    days, you should still ensure that you do not get
    lots of saturated and Trans fat. Similarly, it is
    important to limit your intake of added sugars
    and sodium.

8
Making a 7-Day Heart Healthy Meal Plan to Work
for You
  • In order to lose weight in 7 days, you need to
    pay attention to how many calories you are
    consuming at the moment. If you are obese, the
    chances are you are eating well over 3000
    calories a day. Even when you consume 2500
    calories a day and are not physically active, you
    will eventually gain weight. Whatever the case,
    your goal should be to eat 500 fewer calories on
    a daily basis. You need to follow a meal plan
    that offers 2000 or 1800 calories a day. Just
    keep in mind that you should not make sudden
    reduction in calories or your body may get into a
    starvation mode. You can use online meal delivery
    services to order meals as per your calorie
    requirements. They let you order meals with 1800
    or 2000 calories a day. Ordering food online
    saves you from the hassle of finding healthy
    stuff you just need to place your order and
    your food arrives at your doorstep.
  • Here, it is worth mentioning that you need to
    follow a 7-day heart-healthy meal plan that
    offers several smaller meals. You will benefit
    more by splitting your 1800 calories into 5-6
    smaller meals, which each meal containing about
    300 calories. This way, you will not feel hungry
    even if you are switching from a 2500-calorie
    diet. Moreover, eating smaller meals more
    frequently is likely to improve your metabolism,
    which in turn will help support weight loss.
    Simply by lowering a couple of pounds, you will
    put your heart under less strain and your blood
    pressure will come down as well.

9
One-Week Healthy Meal Plan Example
  • Breakfast
  • It is important to limit your caloric intake in
    your first meal of the day, but you should still
    eat nutritious food. For instance, you can have a
    grapefruit along with two slices of whole grain
    toast. You can also go for two poached eggs along
    with a cup of low-fat milk and a cup of herbal
    tea. Black tea would also do. This breakfast
    provides you with about 500 calories along with
    63g of carbs and 27g of protein. You also get 23g
    of healthy fat from your breakfast. After your
    breakfast you can have a snack, which may include
    a banana, a cup of plain yogurt, and a glass of
    water.
  • Lunch
  • You may have 6-ounce portion of chicken breast
    for lunch along with large garden salad with
    onion and tomato. You may also go for a cup of
    croutons with a tablespoon oil and vinegar. Your
    lunch would provide you with 425 calories along
    with 37g of carbs, 44g of protein, and 9g of fat.
    After your lunch, you can have a snack, which may
    include half of pita bread, a cup of carrot
    slices, three tbsp of hummus, and a cub of herbal
    tea. Your snack will provide you with 6g of
    protein, 157 calories, and 5g of fat.

10
One-Week Healthy Meal Plan Example
  • Dinner
  • In your one-week healthy meal plan example, your
    dinner is extremely important and it should
    contain no less than 600 calories. A good idea
    would be to have a cup of steamed broccoli,
    four-ounce of halibut, a cup of brown ice, a
    glass of white wine, and small garden salad with
    a cup of tomato, spinach leaves, and onion topped
    with a couple of tablespoons of vinegar and oil.
    Your dinner would also provide you with 42g of
    protein, 77g of carbs, and 8g of fat. You may
    also consider having a snack after your dinner,
    which may include two tbsp of whipped cream, a
    cup of blueberries, and a glass of water it
    provides you with 100 additional calories along
    with 1g of protein and 2g of fat.

11
Is It Healthy to Eat 1200 Calories a Day?
  • There is no simple answer to this question, but
    most experts are of the view that 1200 calories
    are usually not enough to provide you with
    important nutrients required for overall health.
    Moreover, it can be extremely challenging to
    stick to such low-calorie diet for long enough to
    see positive results. Adding the right foods to
    your diet to get only 1200 calories a day would
    be difficult as well. Many people resolve this
    issue by ordering healthy foods online many
    online meal delivery services let you choose
    1200-calorie meals and have them delivered to
    your door. However, you need to understand that
    even though meal delivery services have made it
    easier to follow a 1200-calorie diet, you should
    think twice before going this low on calories.
  • It is worth mentioning that many so-called
    fitness gurus claim that 1200 calories are enough
    to provide you with important nutrients. The
    reality is different, as many experts have found
    that following one such diet for long enough can
    cause serious health issues, including anxiety
    and infertility. For many people, 1200 calories
    are simply not enough and following one such diet
    may put your body into a starvation mode. If your
    body switches to this mode, you will not be able
    to lose weight because your body would try to
    protect the amount of fat it has.

12
How Many Calories Should You Eat Per Meal to Lose
Weight?
  • Breakfast
  • Many people think their first meal of the day
    should be quite heavy, but that is not always
    true, especially if you are trying to lose
    weight. It is better to limit your breakfast to
    under 400 calories. Also bear in mind that eating
    less than 150 calories will make you feel hungry
    well before lunch, so plan your breakfast
    properly.
  • Lunch
  • It is easy to go completely wrong with lunch
    because many people tend to overeat or opt for
    junk food to save time. Pay special attention to
    calories because you may be thinking that you are
    eating restaurant salads that are healthy, but
    you may actually be consuming up to 1,000
    calories with creamy dressings and toppings.
  • Dinner
  • You should eat pasta or a low-calorie food for
    dinner. Be sure to add some veggies to your sauce
    and include lean protein like ground turkey or
    seafood to your dinner to get fewer calories and
    more nutrients.

13
Can You Lose Weight by Eating 1800 Calories a Day?
  • The truth is that how many calories you need
    depends on many factors. For instance, your age,
    size, activity level, and gender play a big role
    here. You are surely going to see some benefits
    form an 1800-calorie diet if you are moderately
    active. The idea is to burn more calories than
    you eat in a day. If you engage in physical
    activities that help you burn more than 2,000
    calories a day, following an 1800-calorie a day
    diet will keep you in a calorie deficit mode,
    which is going to help you lose weight over time.
  • The good thing about an 1800-calorie diet is that
    it is enough to make you feel full. Going
    anything lower than this amount is directly going
    to affect your overall health you may not be
    able to lose weight in that case because of
    constant hunger pangs. You have to understand
    that one pound equals to 3,500 calories. It means
    that if you want to lose 2 pounds of weight, you
    would have to burn 7,000 calories. However, you
    need to proceed in a healthy way, and studies
    show that your aim should be to have a deficit of
    500 calories a day to lose roughly around 3,500
    calories a week, which equals one pound of
    weight. It suggests that if you are consuming
    1,800 calories a day, you should be burning at
    least 2,300 calories a day to be able to lose a
    pound in a week. If your activity level allows
    you to lose this many calories, you will
    certainly benefit from an 1,800-calorie a day
    diet. If you cannot burn so many calories a day,
    it is better to eat fewer calories daily.

14
The End
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