The EAT SMARTER Nutritional Plan for Weight Loss
Nutritional Plan for Weight Loss.You want to eat healthy and delicious, but lose one or two kilos? No problem, our new EAT SMARTER diet plan for weight loss helps you. Our experts have prepared recipes for you for a week – balanced, vitamin-rich and varied. So you can enjoy up to 1 kilo more easily in 7 days.
Nutrition Plan for Weight Loss
Healthy Weight loss and tasty food – many want that. However, most diets rely on rapid weight loss and forget the enjoyment. Long-term success brings a change of diet but only if you like it!
With our EAT SMARTER nutritional plan for weight loss, you provide your body with high-quality proteins, high-fiber carbohydrates, healthy fats and vital vitamins. So you will lose weight without any annoying starvation or dangerous deficiencies. Nutrition Plan for Weight Loss.
Diet Plan for Losing Weight: Basics of the EAT SMARTER Week
Healthy NutritionThe EAT SMARTER program is based on a slightly calorie-reduced mixed diet, with which you can lose up to 1 kilo per week. Nutrition Plan for Weight Loss. The German Society for Nutrition (DGE) recommends 0.5 to 1 kilo in 2 weeks for healthy acceptance. So if you do not want to lose a kilo every week, you are still on the right track – think more about the long-term success and keep going!
The EAT SMARTER nutrition plan for weight loss provides for men about 2100 kcal and for women about 1600 kcal per day. For women, about 400 kcal for breakfast and 450 kcal each for lunch and dinner. Nutrition Plan for Weight Loss, In addition, two light snacks of 150 kcal are allowed. For men to get their caloric sum, they can eat up to one-third more of the portions than women (breakfast: about 500 kcal, lunch, and dinner 600 kcal each and 200 kcal snacks).
Diet plan for losing weight: drink enough!
Drinking water the main basis is drinking. If we drink too little, we feel limp and unconcentrated. In addition, drinking makes us feel less hungry because the stomach is already filled with liquid. At least 1.5 liters recommended the DGE per day, better are up to 3 liters. The lowest caloric thirst extinguisher is water. Good are also unsweetened teas, infused water, juice pruning. Pure juice, on the other hand, contains a lot of sugar. Only rarely should you drink coffee, black tea and alcohol.
Diet plan for losing weight: exercise counts
In addition to the dietary plan for weight loss, our EAT SMARTER experts recommend about half an hour to an hour of exercise per day. This includes also fast walks or the work way with the wheel back. Nutrition Plan for Weight Loss. If you want to do more sports, you can do that. Well suited for sports beginners are jogging, swimming or cycling as well as moderate sport. After every day with “real” sport, a regeneration day should follow.
Diet plan for losing weight – the recipes
Nutrition Plan for Weight Loss.All recipes in the diet for weight loss are easy to prepare and can also be pre-cooked the day before. So just take your food to the office the next day. The muesli mixes and snacks (muesli, muffins) can be prepared for the whole week on Sunday. On Sunday, the EAT SMARTER week, there is a piece of cake instead of the two snacks. All calories are per serving/piece!
The recipe for the green leaf salad from Friday and Sunday:
A handful of fresh leaf salad (about 50 g = 7 kcal)
1 teaspoon olive oil (54 kcal)
1 teaspoon vinegar (1.5 kcal)
Mix the oil and the vinegar. Season with salt and pepper (= 62,5 kcal).