How To Create A Diet Plan?

Commercial weight loss programs like Nutrisystem, Medifast and Jenny Craig are widely subscribed by many dieters as they provide weight loss in a very short term. For example Nutrisystem had launched Turbo 13 in the beginning of the year 2018 which claims to offer up to 13 lbs and 7 inches of weight loss in the first month and thereafter the dieters can lose up to 2 lbs per week. The program also allows dieters to customize their menu. Check this post in to learn more about Nutrisystem diet plans.

In case, you are thinking of creating your diet plan for either losing or maintaining weight, there are some guidelines you will have to follow. The first step is to determine the amount of calories you need in a day to lose weight. Your daily calorie intake is dependent on your age, gender, level of physical activity. An adult has to consume about 2000 calories per day on an average. To lose one pound per week you will have to cut from 500 to 700 calories for your daily diet. For losing 2 lbs per week you will require to create a deficit of 1000 to 1500 calories per day. Sedentary people will have to eat around 1800 calories per day and active people around 2200 calories. Therefore, create a plan based on your daily ideal calorie consumption.

The next step would be to understand the foods you will consume. You must learn to differentiate between good and bad carbs; likewise healthy and unhealthy fats. Also limit the intake of sugar and salt. Consuming too much of salt can lead to high blood pressure creating stress on the heart. Likewise consuming excess sugar leads to obesity and other health issues. Limit the sodium intake to 2300 mg or less per day. Restrict your added sugar to not more than 24 grams for women and 36 grams for men. You can do a research on different diet plans to get an idea.

Can You Lose Weight By Eating Twice A Day?

Experts recommend eating smaller meals at equal intervals in a day. There are recent studies that say that eating twice a day helps you lose weight. A study was conducted on two sets of people. One group was allowed to have six small meals throughout the day and one group had the breakfast between 6 and 10 am and lunch between12 and 4 pm. The group that ate two meals a day was found to have lost the most weight. Though the studies were able to prove this strategy it may not be applicable for all types of people. Everyone has different eating habits, sleeping and workout patterns and some could not stay without eating for a longer time.

All that said, studies emphasize two important things 1) Breakfast should not be missed at any cost especially if weight loss is your goal 2) Eating throughout the day does not support weight loss. You can plan your meals or snacks and have them at the appropriate time. There are weight loss programs like Nutrisystem that help you eat meals at equal intervals and help you lose weight in a steady manner. Nutrisystem differs from other programs in the market in offering weight loss solutions and it is most preferred because of the various convenience features it offers. One of its recent launches named Turbo 13 helps dieters lose up to 13 lbs and 7 inches in the first month. To know in what way Nutrisystem stands out you can read these differences between the two programs Nutirsystem and Jenny Craig and arrive at a most suitable choice.

Eating six smaller meals at equal intervals in a day is the most recommended way to lose weight as well as stay healthy. If you choose to eat 2 or 3 meals a day then to fill up the huge gap between the meals you can have Greek yoghurt with blue berries.…