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5 Days Weight Loss Diet Plan for beginners 

Weight Loss Diet Plan for Beginners

Looking for a weight loss diet plan?

Ever thought why there is so much obesity around us?

Fact: Obesity has become one of the biggest public health problems.

It is a true disease and its origins are complex and multifactorial. It reflects a disorder of appetite regulation and energy metabolism (involving pathophysiological and biochemical factors, genetic and hereditary factors and also psychosocial cultural factors related to the environment).

This is what makes about 19% of the world’s population overweight.  

Ever thought about stable long-term weight loss?

The return to an “ideal” body mass index was long considered by the medical profession as an imperative goal and perfectly possible for the obese.

This conception was transmitted to the public by the media, which reinforced the notion of thinness giving the image of the ideal body. As a result, there is now considerable pressure on overweight people to regain their image or even achieve a lower value (18.5) of body mass index (BMI).

Returning to a weight that is considered “ideal” is not an easy goal due to the following reasons:

  • Physiological responses limit thinning.
  • Repeated failures are a source of loss of confidence,
  • Poor self-esteem may contribute to regaining weight.

Clinical trials show that most patients stop losing weight after 16 weeks (8 kg) and generally do not resist for more than 6 months.

What a healthy weight loss diet plan should include?

Fact: A serious hypo-caloric regime must take into account 5 imperatives:

  • Security
  • Sufficient restrictions to produce an energy deficit
  • Balance in nutritional content
  • Guaranteed health improvement
  • It should be included in a weight management program

Balance of nutritional content is the key to a healthy diet

There are 2 types of conventional diet plans:

  1. Counting calories, restricting carbohydrates
  2. Restricting fats

These are composed of a large variety of foods, but generally deficient in vitamins and minerals, at a level equivalent to that of dietary allowances (RDA); unless at least the calories consumed are in the range of 800-1,200 kcal.

Did you know: Food diets based on self-selection often underestimate the energy content by a substantial margin?

This situation is less likely to occur if the food is prepared with the guidance of a dietician.

But: It should be appreciated that the findings are in fact those of foods prepared by dietitians.

Conventional diets in the higher caloric range are unfortunately not very effective.

This can be anticipated by pathophysiological involvement. As the weight goes down, so does the basal metabolic figure. Therefore, for many individuals, metabolic utilization often drops to a level close to that of diet. The energy deficit is so small that the weight loss is very slow for many people: between 0.3 and 0.4 kg per week.

Do you think VLCD (very low calorie diet) can really help you lose weight?

Always remember: To go thought an effective weight loss diet plan, it is indispensable to have a deficient energy balance (at least during the period of weight loss).

This deficit is generally obtained with a restrictive feed whose caloric content can vary from 300 to 1300 kcal.

Definitions

It is called a very low-calorie diet (VLCD) any food whose energy content is between 0 and 600 kcal / 24 h. This definition applies especially to those commercial preparations that fulfill 3 conditions:

  • Contain less than 600 kcal / d.
  • Constitute the patient’s exclusive diet for a consecutive week or more.
  • Contain high quality proteins, enough carbohydrates to moderate ketosis and save protein and electrolytes.

It is called variety of diet which retains proteins (protein-sparing modified fast: PMSF) a VLCD constituted of traditional foods of lower caloric value of 600 kcal high protein content (minimum: 1.5 g / kg of ideal body weight). It is called a protein diet a VLCD with high protein content and very low content of carbohydrates.

Minimum protein requirements

It is possible to calculate protein turnover based on nitrogen. It is now clear that the protein requirements are less than 50 g / d, particularly if the diet used maintains moderate ketosis. Even if one accepts that there is an average weight loss of, say 0.5 kg / d for men and 0.3 kg / d for women, values ​​commonly seen in practice during the period of fat reduction with the use of VLCD, and then there are proteins available from the catabolism of fat-free mass additional to dietary proteins. However, even if one accepts the protein balance model, that is considered normal (50 kg / d for those with a stable weight), then the protein level in the diet plan provides a substantial margin.

 5 Days Weight Loss Diet Plan 

Weight Loss Diet Plan

 

 Weight Loss Diet PlanWeight Loss Diet Plan

Weight Loss Diet Plan

Weight Loss Diet Plan

Weight Loss Diet Plan

See Also: 4 Week DIY Fitness Plan For Beginners

About Nick Fury

Hi, I am Nick! Apart from being a loving husband and a father of one, I dedicate myself to manage a company full time. Writing is my passion, I started writing a blog some 10 years ago, now reviving this passion again, I would love to express my views and takes on day to day stuff, hope you guys enjoy! Do share your thoughts.

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In thousands of years of evolution , our body has developed some very ingenious mechanisms to make sure that no matter how clumsy or clumsy we are, we will do whatever it takes to survive . One of those mechanisms is the sensation of hunger , the roaring of guts , which is the way our body lets us know that it needs nutrients. Although as rational beings we know how to control hunger and sometimes even ignore it, its function is to impel us to eat. Another one, just on the opposite side of hunger, is satiety , the sensation that tells us that we have already ingested enough nutrients at the moment and we do not need to continue eating . Since it helps us regulate the desire to eat , or not to continue eating, satiety is key in the problems of overweight and obesity, as well as in attempts to lose a few pounds . This is all you have to know about her. How and why we feel sated The mechanism by which our body understands that we have already eaten enough and it is time to stop is more complex than we might think and is based on a mixture of physical and hormonal reactions. On the one hand, one of the signals that reach the brain comes from the walls of the stomach , which expand slightly to accommodate the food we have eaten. The nerve receptors in that stomach wall collect information that the interior is filling and send it to the brain. At the same time, certain hormonal changes occur: ghrelin begins to decrease and leptin increases. The first hormone is responsible for the feeling of hunger , so when their levels are reduced, we leave feeling less hungry and we are finishing eating; the second regulates the appetite sensation so that when increasing, the same effect occurs. The problem that we often encounter is the speed at which we eat. Our body needs approximately 20 minutes to get the signal to the brain that it no longer has to continue eating . But many of us eat too fast, and when those 20 minutes have passed, we have already eaten more. That is why it is always advisable to eat slowly , savoring the food (something that also contributes to feeling satiated) and giving our body enough time to let us know when it is enough. Hunger, satiety and weight loss The relationship between hunger, satiety and weight loss is a complicated relationship: the three things form a triangle that must be kept in balance, something difficult because some contradict others. When trying to lose weight, reducing calorie intake is the most common strategy. This creates a caloric deficit that forces the body to consume its own reserves, which we call body fat. The problem is that the body, before doing that, resorts to a dirty trick: to make us hungry . So try to get more energy without touching the accumulated reserves. Going hungry is not a good strategy or solution , and may end up turning against you when it comes to losing weight: it is a very powerful and unpleasant feeling and it is not easy not to fall into temptation and end up eating anything we have at hand, often very caloric or unhealthy foods. To avoid it, you have to get the feeling of fullness , which dissipates that hunger. That means that, even if you want to lose weight and are on a diet, you should never stop eating. What to eat to feel satiated Since going hungry is not and should never be an option, the key is to learn to eat so that we optimize the feeling of satiety and use it in our favor: how much more nutritious are the foods that we eat and more satiated they make us feel, more Controlled will be the feeling of hunger and better avoid getting out of the patterns of a healthy and conscious diet. Part of the satiating power of a food comes from the nutrients that make it up. Some studies have analyzed these factors and have determined that in general, the foods whose nutritional contribution is composed, in this order, of proteins, carbohydrates and fats have a greater satiating effect than those that contain mainly fats although the total of their caloric contribution is the same. In particular, proteins are considered the nutrient with the greatest satiating power. The explanation is not clear, but there are different hypotheses, for example, that the cause is the thermogenesis produced by the work of digestion or a hormonal response produced in the intestine. Anyway, it seems that include foods rich in protein is a good way to feel more satiated. Along with them, research on the subject points to the importance of fiber as a satiating nutrient . There are different types of fiber in food and each one acts in one way, but it is considered that its satiating effect comes from adding volume to the food, increasing its viscosity in the stomach and fermenting in the intestine, maintaining throughout the process Entertaining the digestive system and thereby delaying the recurrence of hunger. At the other extreme are the ultra-processed foods , which are the ones that have less satiating power and therefore favor that we consume more calories than necessary because they fill us much less. According to a study that placed 98 ready-to-eat foods in three groups (little or no processed, processed and ultra-processed), the level of manipulation of a food is correlated with its impact on the glycemic index and inversely proportional to its ability to make us feel satiated. Our experience in eating also influences The taste, smell and texture influence how we taste the food. The texture , in particular, has been shown to have an influence also on how much it satisfies us. This is because, during our lives, we learn to predict the level of nutrients that certain types of foods have. A slimy food, for example, as a stew, is a food normally rich in nutrients and we consume when we are hungry, unlike something liquid that does not have as many nutrients and in fact, we drink more from thirst than from hunger. The chewing also influences. A food that we must chew is one whose organoleptic properties (taste, smell, texture) we are exposed more time and with more intensity. This also increases the general feeling of fullness , and for this reason, it is important to chew food calmly: not only does it give more time to get the feeling of fullness to the brain, but it makes it more powerful. Even before we put the food in our mouth, chew it and swallow it, our senses already help us to evaluate the number of nutrients a food has. The amount of food and our perception of whether it is too much or too little is an example: putting the same ration in a smaller plate sates more, whereas if we do not have references (for example, we eat directly from the source or us peck) we can eat a lot more before we feel full. The types of satiety and how to favor them to lose weight Although we talk all the time about satiety, in the singular, in fact, there are different types of satiety that should be known to favor them and thus avoid hunger, and thereby lose weight. 1. Mechanical satiety It is the most intuitive and easy to understand type. It has to do with the volume of food: how much more volume, more full we feel. It is also related to chewing. Therefore, this type of satiety is favored with foods with a lot of volumes, few calories and that has to be chewed well, like raw vegetables. 2. Chemical satiety In this case, it has to do with the nutrients of the food. As we said, the more protein and more fiber a food have, the more satisfying it becomes. It is advisable to choose foods that, to the same contribution of calories, are more satisfying, since they will avoid the sensation of hunger and that we end up ingesting more calories. 3. Cognitive satiety It is related to the customs and previous experiences eating. For example, if a person does not eat dessert, the day he eats it may feel much fuller, although the calories have not necessarily been more than the other days. 4. Hedonic satiety It is about eating for pleasure and not feeling full until you have eaten the desired food. Following the previous example, but the other way around, a person who gets used to eating always dessert can eat much more on a specific day but not feel satiated until he has finished his dessert. 5. Sensory-specific satiety This type of satiety is something more complex to understand and is responsible for us to continue eating even if we feel full, whenever we change to another food. This term refers to a specific satiety for each food, related to the characteristics they have and the area of our brain that they stimulate. That is why sometimes we cannot take another bite of the dish in front of us, but we are perfectly capable of continuing to eat bread, the appetizers placed in the center of the table or the dessert that follows.

How to control satiety: How this helps you lose weight

How to control satiety In thousands of years of evolution , our body has developed …

22 comments

  1. It is a savior post for me, as I am deliberately looking for weight loss charts because I have put on some weight. Thanks for sharing and I will follow from today onward.

  2. Thanks for this information. I dont have to loss weight but my mom needs this. I will share this with here. 🙂

  3. Sounds like a great idea! I’m a slimming world member and have lost 7 stone. Everything in moderation has been the key to my success. Filling up on good foods. Not only good for weight loss but for your mind too. Food is life!

  4. I was always on the other side: fighting to put on weight. However is not easy to lose/gain weight but is not impossible. Love the idea of a numbered guide.

  5. dejvid vanchevski

    This is a very informative post and I am going to share it with some people that try to lose weight.

  6. Bookmarking this for Spring 2018 lol. Thanks so much, I love reading about nutrition and healthy diet plans 🙂

  7. Those are great diet plans most definitely. I know that calorie counting can be very difficult. But diet plans worked better for me when I paired them with a fair amount of exercise. That way you can increase calorie counts and get sufficient vitamins while still losing weight.

  8. See now this is a great post. There are so many fad diets about that, frankly, are more dangerous than helpful. The best way to loose weight and stay healthy is a balance of eating clean, fresh and non-processed foods and exercise!

  9. Very informative. However I don’t believe in diet plans as long as you eat a balanced well proportional meal then there are no worries.

  10. What great post, really! I have now found a way to loose and keep my weight. I have start to exercise regulary and I dont eat dinner. Or if I am invited to a dinner I skip lunch. So far so good!

  11. Eating healthy is the key to weightloss. I have noticed that cutting added sugar and cooking from scratch makes a huge difference in the amount of calories and the amount of fat we eat every day.

  12. Balance of nutritional content really is the key to health. What tope of meal plan would you recommend for a nutritional diet?

  13. What a great 5 day weight loss plan! Also, thank for sharing the detailed insights! I’m trying to loose few pounds!

  14. These plans are very thorough. It’s good to know even if I just want to stay in shape and not necessarily lose a lot of weight. I like how it’s broken into 5 meals a day instead of 3 big ones.

  15. I don’t want to lose weight but I am interested in eating a better and more balanced diet. The 5 day diet plan sounds ideal ! Day 4 sounds delicious x

  16. Wow this is a very informative post. Thank you for sharing this 5 day diet plan, it doesn’t seem too crazy or drastic, I think it’s well-balanced and I’ll be sure to try it out.

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