Losing weight quickly, easily and in a fun way

To follow this diet you do not have to weigh and measure your food or consult calorie tables. By keeping track of the portions you eat, you will easily calculate the total calories. To design the nutrient distribution of this plan I consulted with several experts who agree that fat should constitute around 30 percent of the calories ingested; proteins, 20 percent, and carbohydrates, about 50 percent.

A portion is, for example:

  • Grains, loaves 1/2 cup of rice or pasta; 1 slice of bread; ° / 4 to 1 cup of cereal
  • Vegetables 1 cup green leafy vegetables, raw; / 2 cup cooked vegetables
  • Fruits 1 apple, pear or medium banana, 2 cups of applesauce; 15 grapes
  • Dairy 1 cup milk or plain yogurt; 30 g of cheese; 45 g of low-fat cheese
  • Protein 90 g of lean meat, poultry or fish; 1 cup of beans; 180 to 250 g of tofu

To follow this diet you do not have to weigh and measure your food or consult calorie tables.

Calculate approximately the following calories per serving:

  • Grains, loaves 1/2 cup of rice or pasta; 1 slice of bread; ° / 4 to 1 cup of cereal
  • Vegetables 1 cup green leafy vegetables, raw; / 2 cup cooked vegetables
  • Fruits 1 apple, pear or medium banana, 2 cups of applesauce; 15 grapes
  • Dairy 1 cup milk or plain yogurt; 30 g of cheese; 45 g of low-fat cheese
  • Protein 90 g of lean meat, poultry or fish; 1 cup of beans; 180 to 250 g of tofu

Calculate approximately the following calories per serving:

  • Grams, bread 80 ——- Dairy 90 to 150
  • Vegetables 25 ————— Proteins 150 to 250
  • Fruits 60 to 90 ———— Fat 45

In the dairy and protein categories, choose foods with little or no fat (meat must be lean). The category of fats can be confusing, so do this: if you eat a dish prepared with oil (sautéed vegetables, fried chicken) or use spreads (1 tsp butter or mayonnaise, or 1 tbsp cream cheese or dressing) with low fat), count them as a serving. Now, follow one of the plans below. Your 250-calorie “fun” food included in the portions shown. If you choose it for fewer calories, add extra servings.

 

Food                                                                  Number of servings

…………………………………. Plan of 1,400 calories                                Plan of 1,600 calories

Grains, bread                                   3                                                                4

Vegetables                                       3                                                                3

Fruits                                                 2                                                                3

Dairy (semi-skimmed)                      1.5                                                               2

Proteins                                              2                                                                2

Fats                                                    2                                                                2

 

Which diet is the most appropriate?

The guidelines that follow will give you a good idea of ​​the option that suits you. But be flexible: if you feel that you are not making progress, change your plan or diet.

1400-calorie diet In general, this level works well for women, especially for those who exercise moderately three to five times a week. But it is too low for most men, except for those who measure less than 1.65 m and are very sedentary. If you are a small and uninteresting woman, or if you are over 50 years of age when your metabolism usually slows down, you could be a candidate for a plan of even fewer calories.

1600-calorie diet This is suitable for most men and women over 1.65 m tall. If you usually eat a lot, choose this option.

I advise everyone equally to take a multivitamin with 100 percent of the recommended daily dose, and for women an additional supplement of 1,200 mg of calcium. Remember that to follow with constancy a food plan you need satisfaction and pleasure.

 

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