Developing a Healthy Eating Plan for Weight Loss

In order to lose weight in a healthy manner, it is a good idea to follow a healthy diet plan. The word “diet” here doesn’t mean to cut out all of one food group or starve yourself. Instead, develop a plan that is full of healthy choices and heavily moderates junk food. An important aspect of eating healthy is consuming the appropriate number of calories on a daily basis.

Determining the Right Amount of Calories

Before you decide what to eat on a daily basis, you first need to find out how many calories you should eat. This amount is calculated with the help of your basal metabolic rate (BMR). Your BMR is basically the number of calories your body needs to maintain your current weight.

Losing weight involves eating fewer calories than your BMR calls for, as well as exercising to burn off more calories. There are many BMR calculators online that will tell you the number of calories you should be eating to function properly. Many will also give you the right amount of calories to eat to lose one to two pounds, depending on how much you tell the calculator that you want to shed each week.

Dividing your Calories Amongst your Diet Plan

Once you have the number of calories to eat, you can decide how to get these calories from your daily diet. Recommendations from the Mayo Clinic discuss how many calories you should take in from each type of food. For example, it is suggested that you get 10 to 35 percent of your calories from protein each day. Lean meats and eggs are high protein sources that can give you those types of calories.

Mayo Clinic also states that 20 to 35 percent of your calories should come from fats. Try to get this from unsaturated fats. They recommend that no more than 7% of your daily calories come from saturated fats, as they are extremely unhealthy. Good sources of unsaturated fat are nuts, vegetable oils, and fish.

Carbohydrates can also provide your diet with calories. Mayo Clinic recommends that 45 to 65 percent of your total caloric intake come from carbs. When possible, it is better to eat complex carbs than simple ones. These will keep you satisfied longer to avoid overeating. Complex carbs include brown rice, sweet potatoes, and whole grain breads.

Eating healthy starts by developing a solid diet plan to meet your needs. It is important that you are consuming the right number of calories for your body to lose weight. You can then divide the calories out into the different types of food so that your plan is in line with the recommendations made by nutritionists and dieticians.

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