The healthy eating plan that works

The healthy eating plan that works

Whether you want to gain weight or lose weight and regain your health, this healthy eating plan will actually help you reach your goal weight.

The importance of protein

In our school days, we learned that proteins are the building blocks of life. They are needed for growth and repair. Therefore, the diet must be rich in protein.

Lose weight now

If you're unsure about your protein and calorie needs, take the average and work your way up from there. For women, this means a 1,200 calorie daily diet that provides around 100 grams of protein. For men this means 1500 calories and 150 grams of protein. The physically active or sporty person needs more protein and more calories.

To lose weight, simply replace two meals a day with a portion-controlled and healthy protein shake mix. The main meal of the day should contain healthy foods with lots of color.

Snacks should be low in calories but nutritious. And have lots of vegetables and fruit. Don't forget how important exercise is.

Maintain weight loss or lose weight slowly

In both cases, simply replace a meal with a shake. Have healthy low calorie foods and avoid junk food. Make sure your diet is high in protein.

Gain weight

Not everyone wants to lose weight. Some people are too thin and want to build up their body. For them, it is important to have enough calories and add protein shakes to every meal as extras. Various nutritional supplements and high protein content are available as snacks. Make sure you don't exceed more than 50 grams of protein in one meal.

Plan your meals

1. Mischen Sie bei der Planung Ihrer Shakes die Proteinpulver mit fettarmer oder Magermilch oder Sojamilch. Fügen Sie Obst für zusätzliche Ernährung hinzu.
2. Haben Sie proteinreiche Snacks, ob Riegel, Suppen oder Nüsse. Diese halten Hungerattacken fern und ergänzen Ihre tägliche Ernährung um Nährstoffe.
3. Ihre Mahlzeiten sollten auf einem Hauptprotein wie weißem Fleisch, magerem rotem Fleisch oder Sojaersatz für Vegetarier basieren. Fügen Sie viel Gemüse und Obst für Vitamine, Mineralien und Phytonährstoffe hinzu. Vollkornprodukte oder Brot und Nudeln aus Vollkornprodukten liefern zusätzliches Protein und Nährstoffe sowie Ballaststoffe.

Do you need supplements?

If your calories are restricted, consider using supplements that will give your buck more bang for your buck in the form of additional nutrition. These can help you with your metabolism, give you energy and remove unnecessary fat from your diet.

They boost your immunity and help you deal with stress. They also take care of heart and bone health and keep your fitness and energy levels high.