Diet is the amount of food consumed by a person, and therefore we must adjust our diet, for example, foods such as:
1. Apple
Eating apples as food for your diet to lose weight, apple has a useful substance for your body. Apples were also able to satiate your stomach faster so can delay hunger. Apples as you can consume diet foods in the morning when your breakfast or you can even take it as a snack during the day. Substances contained in the apple itself can absorb fat faster.
2. Paprika
Vegetables such as green peppers or other vegetables have a function to speed up metabolism. Start getting used to eating these peppers as a diet food menu for your weight loss program.
3. Wheat
Wheat contains vitamins B3, iron, vitamin B1, vitamin E and fiber that can meet your nutritional needs. Besides grain cereals are also good for your diet menu.
4. Nuts
The food is very popular among vegetarians. Nuts Nuts contain phosphorus, vitamin B, copper, manganese, iron, magnesium, zinc, and folate. These nuts are foods for a healthy diet is highly recommended because it is able to meet the needs of food energy to move.
5. Avocado.
Avocados naturally contain fat, which is fat unsaturated fat that can replace the need for you every day without having to eat rice or meat. In addition, the avocado can also filling our bellies while not eating.
6. Broccoli
Broccoli contains potassium, calcium, vitamin A and vitamin D. Maybe for some people do not like to eat broccoli, but when viewed from the womb broccoli you need to reconsider this as your diet healthy diet. And it is better not to cook it too long so that the nutrients contained in broccoli is not lost.
Nutrition
Weight loss can be derived easily by limiting the intake of nutrients. Multiplying factor for energy generally accepted by many people is as follows:
1 gram of carbohydrate provides 4 kilo calorie, 4 kilo calorie,1 gram protein, and 1 gram of fat 9 kilo calorie. By adding up the value of BMR calorie needs per activity, one can easily predict the results of her diet.
If calories in> calories out, then the rest of the calories will be stored in the body.
If calories in <calories out, then stored calories (fat) will be used to cover the energy deficit.
Calories are calories gained entrance of food while calories out is the need calories for BMR plus calories every activity.
For example, a person weighing 70 kg, has a great energy needed for Basal Metabolism range of 1,450 kcal. In one day, he did following activities :
Runs (normal) with a speed of 3 km / h with a total time of 3.5 hours (480 kcal).
He also swam (normal) with a speed of 23 m / min (alternating pools at normal speed) total time of 1 hour (275 kcal).
That day, he was eating the following foods (number of calories listed on the menu are general estimates. Condition is actually very dependent on the amount of food and the way of processing, for example, a sandwich would have a lower calorie bread when the bread is replaced with wheat, or replacing full cream milk with skim milk):
Breakfast, 7:00 (total 650 kcal)
Sandwich meats, mayonnaise, cheese (500 kcal)
Full Cream milk (150 kcal)
Lunch, 12:00 (total 550 kcal)
Rice (200 kcal)
Soto Betawi (200 kcal)
Orange juice without sugar (50 kcal)
Dinner, 19:00 (Total 1530 kcal)
Pizza (680 kcal)
French fries (800 kcal)
Apple (50 kcal)
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