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Sabtu, 01 Juni 2013

What Should A Person Eat for Lunch to Lose Weight?

What Should A Person Eat for Lunch to Lose Weight?

The best way to lose weight is to eat. The body needs constant nourishment in order to function at its top capacity and to burn fat more efficiently. The ideal way to do this is to eat four to six small meals a day, of which lunch is one of the most important ones. Not only is the type of food consumed important, but how you combine it and how much you eat will also have an effect on your weight loss efforts.

Calorie Count

    When planning lunch, aim to keep your total calorie count between 400 and 600 calories. Women should aim for the lower end of that number, while men and those who are severely overweight should start at the higher end of the spectrum. Cutting calories too much too quickly will result in loss of lean mass (muscle) rather than fat loss. If you normally eat lunch out, try looking through online databases to figure out the caloric content of the foods you normally order.

Mixing It Up

    Filling up your plate with a mix of carbohydrates and proteins will help you reduce the amount of total sugars you eat. Since most carbohydrates, including fruits, are high in sugar, you need to compensate by adding protein and fiber to the meal. Good protein choices include chicken, turkey and fish, while beef and pork fall into the group that is better avoided as much as possible. Other great sources of protein are eggs and low-fat dairy products. For fiber, stick to whole grains and darker carbs, such as picking brown rice over white and whole wheat over plain bread.

Eating Out

    Choose ready-to-eat meals that are low in fat. Since lunchtime is most likely the time when you'll be eating out, make sure you pay careful attention to the items in the menu before ordering. Stay away from anything that is fried, battered or with added creams, as these are likely high not only in calories but also in fat. Instead, choose meals that are baked, grilled or steamed. Don't be afraid to ask for substitutions. If your meal comes with a side dish of French fries, ask for steamed veggies or a baked potato instead. If you're having a sandwich or wrap, skip the mayo or ask for it on the side, so you can add just a teaspoon of it. Switch to whole wheat or rye bread if possible.

Bring Your Own Lunch to Work

    This is probably the best way to ensure that you will be eating a low-calorie meal with just the right balance of carbs, fats and proteins. Some easy-to-make, low-calorie lunches include a pita pocket sandwich (fill it up with anything from chicken salad to grilled veggies), wheat crackers and peanut butter, wraps made with multigrain flour tortillas and lots of veggies, a BBQ chicken sandwich and all types of salads. Even pasta salad is fine if you add lots of green (spinach works great) and some lean meat into the mix. Noodle soup can be brought over in a thermos, or you can search for ready-to-eat cups at whole food stores, where brands sold are likely to be lower in sodium and calories. If you're in a rush, bring some hummus or bean dip and some baked chips or wheat crackers.

Drinks

    Be careful with liquid calories. Sodas, fruit juices and sport drinks are all high in calories and sugars and should not be consumed when trying to lose weight. Instead, choose diet sodas, seltzer or other calorie-free drinks. Tea and coffee are fine if you skip the sugar and use just a little milk. If you prefer juice, fill up a third of a glass with juice and then add water to complete. This will be enough to keep the flavor intact but reduce the sugary content considerably.

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