Balanced 2. 00. 0 Calorie Diet for Working Men and Women. With the ever increasing awareness of health and fitness, people are realizing that exercising without paying heed to your daily diet is actually pointless because weight loss and a fit body can be achieved only by the combination of a balanced low- calorie diet and daily physical activities. No matter how much time you put into exercise, without following a balanced diet plan it will be of no use. And when it comes to a diet, cutting out all the calories at once might make you tired and nauseous along with lack of muscle tone, energy and concentration. So the body might think that you have started following a fad diet and react negatively to it by going into fat storage mode. Therefore, we have come up with a fool proof 2. And what makes it better than the 1. The 2000 Calorie Diet Plan is suitable as a weight loss diet for a large man who gets. When is a 2000-Calorie Diet Appropriate? Eat about 2,000 calories a day if.The 2. 00. 0 calorie diet is a multipurpose diet than can help in maintaining, gaining and losing weight depending on the age, gender, activity level and daily calorie intake of the individual. A 2. 00. 0 calorie diet plan is suitable for women with a sedentary lifestyle in the ages of 1. It helps in maintaining a healthy weight in sedentary men over the age of 5. It is especially suitable for people with larger and taller builds in keeping the body energized while promoting healthy weight loss. People with an intensely active lifestyle who engage in exercises several times a week or train to meet particular fitness goals can also follow this balanced diet chart because it helps in shedding the excess weight while allowing the body to rebuild and recover periodically. A moderately active individual interested in maintaining the current weight can also follow this diet plan. The 2. 00. 0 calorie diet is also suitable for a person recovering from illness. At this stage, the body requires rest and this diet plan helps in healthy weight gain in order to rebuild muscle tone and strengthen the bones. People suffering from chronic diseases such as heart diseases, diabetes, high cholesterol, hypertension or kidney diseases can also benefit from the 2. The diet plan should be combined with medication and daily physical activity for best results. Recommended Food Groups for the 2. Calorie Meal Plan. A balanced 2. 00. Fruits. 5 Ounces of protein foods. Fruits and Vegetables – Fruits and vegetables form a major part of the 2. It is important to add 2. Proteins – You can consume 5. Natural sources of protein include meat, poultry, seafood, eggs, soy products, legumes, seeds and nuts. Grains – Whole grains also form a significant portion of the 2. Food in this group includes brown rice, whole grain pasta, cooked cereals like quinoa, finger millet, bulgur, oatmeal, whole- grain bread. Dairy – Dairy foods are the most important source of calcium and dietary protein, and you can consume up to 3 cups of dairy foods each day. Dairy foods include cottage cheese, hard cheese, milk, yogurt, soy milk, etc. Oils – Oils are the best source of healthy unsaturated fats, and you can consume up to 2. Sample 2. 00. 0 Calorie Diet Menu. We have provided 5 sample 2.
The intermediate foods consist of healthy snacks to eat at night that helps prevent food cravings. You can alternate between the meals and snacks and add other healthy foods to the meal plans. Improvisations are always welcome. Sample Meal Plan 1. Breakfast – Omelette made of 7 egg whites and 1 whole egg + 1/2 cup of uncooked oats. Mid- Morning – 1 Slice of wheat bread+1 tablespoon of peanut butter+1. Lunch – 4 ounces of chicken + 3/4th cup cooked brown rice + 3 cups of mixed vegetables. Evening – 4 ounces of chicken + 6 ounces of sweet potato + 1 cup broccoli + 1 teaspoon of olive oil. Dinner – 5 ounces of any white fish + 1/3rd cup cooked brown rice + 1 cup of mixed steamed vegetables. Last Updated: Feb 18, 2014. If a 2,000-calorie diet is appropriate for you. Post Workout Food – Protein shake + 1 small apple. Sample Meal Plan 2. Breakfast – 1. 5 cups of Raisin bran Cereal + 1. Mid- Morning – 1 Cup of Red or green grapes. Lunch- 1 Skinless chicken breast + 1. Mid- noon Snack – 1 cup of berries. Evening Snack – 1 banana + 1 tablespoon of peanut butter. Dinner – 2 whole grain bread slices + 1 roasted chicken breast. Sample Meal Plan 3. Breakfast – 1 cup of cooked oatmeal + 2/3 ounce of almonds + 1/2 cup of raisins + 1 cup of low- fat milk. Mid- Morning – 1 cup low fat yogurt + 1 apple. Lunch – 3 ounces of grilled chicken breast + 2 cups of spinach + 2 slices of whole grain bread. Afternoon Snack – 1 ounce of mixed nuts. Evening – 1 cup of orange juiceinner – 1 cup of tofu cooked with 1 teaspoon of oil + 1 cup cooked brown rice + 1. Sample Meal Plan 4. Breakfast – 1 scoop of whey protein + 2. Mid- Morning – 1 banana + handful of almonds. Lunch – 1 chicken breast roasted + 1. Mid Noon Snack – handful of peanuts. Dinner – 1 Fish fillet cooked + 1. Night – 1. 5 scoops of whey protein + a handful of berries + 2 tablespoons of double cream. Sample Meal Plan 5. Breakfast – 1 Cup of cooked oatmeal + 2 teaspoons of light cream cheese + 1. Mid- Morning – a handful of dried fruits and nuts. Lunch – 3 ounces roasted lamb + 1 ounce baked potatoes + a plate of sauteed vegetables. Afternoon Snack – 1 fat- free granola bar + 1 cup of skimmed milk. Evening – A cup of fruits and yogurt. Dinner – Chicken and vegetable salad with olive oil dressing + 1 glass of lemonade + 1 cup of custard. Tips for Following the 2. Calorie Diet Plan. Following a few simple tips while on the diet can helps you go a long way in achieving your ideal body weight and maintaining it without much difficulty. Include more proteins in your diet – Protein is the building block of the body that helps in the growth of lean muscle mass, so it is important to include lean protein in each and every meal. Some of the best options of lean protein are chicken, turkey, eggs, fish, etc. Make vegetables the base of your meal – The benefits of eating fruits and vegetables to lose weight are well known. Combine proteins with vegetables in your meals whenever you get the opportunity. This can be done by throwing in some spinach and bell peppers in your omelette or adding some broccoli and mushrooms to the chicken. Eat carbohydrates just around the training time – Carbohydrates are the ultimate source of energy that help you push through an intense session of workout and, therefore, it is best to eat carbs right before the training sessions. Make sure to eat a fist full at each meal and 2 fists full after your training session. Drink plenty of water – We don’t really need to emphasise this point any further, but drinking water throughout the day and during training helps in staying hydrated and energized so that you can give your 1. Aim to drink 5. 00 ml of water 1 hour before you start exercising, 5. Total water intake throughout the day should be 2 to 3 liters. Eat more of healthy fats – Most of us have a common misconception about fats and, therefore, we tend to exclude it completely from out diet. But the amazing benefits of olive oil for body are well known and healthy unprocessed fats such as olive oil, butter, cream, nuts and avocado are actually beneficial for our health and help in weight loss. So make sure to add a teaspoon of healthy fat to all your meals. Take in some caffeine – Most health conscious people try to stay away from tea and coffee because of the disadvantages of coffee along with added sugar, milk and cream that add unnecessary calories to the body. But tea and coffee contain the essential ingredient caffeine, which helps in providing energy and keeps the metabolism of the body moving. So having 1 to 2 cups of tea or coffee without sugar of milk can actually be beneficial for weight loss. Keep track of your weight – Check your weight in the morning on the day you start the 2. If you have lost any weight then keep going with the diet and if you have not lost any weight then reduce some of the foods from the diet. Cut out calories from carbs and fat – If your weight has been constant for 2 weeks and you have noticed no weight loss then you can cut out some calories from the carbohydrate and fat food groups, but the protein intake should remain constant throughout the diet. Reduce only 5 to 1. Cutting out too many calories at a time will make you tired and hungry, and you will give up the diet. Some Healthy Food Substitutes. With modern low- fat, non- fat and low- calorie options, you don’t really need to sacrifice any food from your diet, all you need to do it choose the healthier, low- calorie option and include it in your daily diet. Some Essential Foods to Stock in your Pantry. While following the 2.
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