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Weight Loss MenuLose weight the healthy way!
This weight loss menu is based on my own successful weight loss and it should be combined with an exercise routine for best results. Once you know how many calories you need to consume per day to achieve your desired weight, you need to divide that number into 5 or 6, depending how many meals per day you decide to have. The next step is to create a balanced meal by choosing protein, carbohydrate and fat serving. How much of each? Protein 4 calories per gram. Recommended daily intake: 30-40% of total calories Based on 2000 calorie diet and 5 meals per day, you should consume about 150 grams of protein daily or 30 grams per meal. Visual size: The size of your palm and no thicker than 1 inch. Carbohydrates 4 calories per gram. Recommended daily intake: 40-50% of total calories. Based on 2000 calories diet and 5 meals per day: 250 grams per day and approx 60 grams of carbs per meal.
Visual size: 1 fist full Fat 7 calories per gram Recommended daily intake: 20% or less of total calories. Based on 2000 calories diet and 5 meals per day: 40 grams daily and 8 grams per meal Visual size: 1 index finger To create your balanced meal choose one item from each column and size it according to the above instructions. Here are the healthy food choices for your weight loss menu:
The foods in italics are the foods that should be consumed sparingly as they are more processed or starchy. OTHER The food choices listed below can be used to spice up your weight loss menu without too many calories. Use them sparingly.
Besides the above choices you can and should add as many servings of vegetables as you want. Avoid the starchy ones like corn. I like to snack on red peppers, celery and carrots between my meals and I often add a large salad with low calorie, natural dressing to my lunch and dinner. If you want to keep track of your daily food intake and your activities, I recommend you use FitDay.com. It’s a great tool in helping you to keep motivated and on the right track. And it is 100% free! Once you accomplish your goal and are in your healthy weight range, it is important not to give up your healthy eating habits. You can stop watching your calorie intake but stick to healthy food choices and avoid junk food at all cost for the rest of your life! This might sound a little dramatic, but the truth is nobody needs or should eat junk food. Yes, we all end up in McDonald’s from time to time. But nowadays even there you can make a healthy choice! Have a salad instead of fries, a fajita instead of a burger and a glass of water instead of pop.
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I hope Weight Loss Menu page was helpful. If you have any comments, questions or suggestions, please contact me.
The weight loss program on Get Great Legs is only based on my own experience and I do not guarantee the results. I advise you to consult your health care practitioner before any weight loss or exercise routine, especially if you have a medical condition, are pregnant or breastfeeding.
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