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Learn What To Eat To Lose Weight For Breakfast,Lunch,Dinner,Snack



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Everyone wants to know what to eat to lose weight? So many people ask the same question every day. So in this video we’re going to learn what to eat for breakfast, snacks, lunch, and dinner to lose weight.
So what should a day’s diet look like?
It’s recommended that for women wanting to lose weight, should stick to an allowance of 1,400 calories a day and for men 1800 calories a day.
It’s important to start the day off with a good breakfast (just after 7am), so try hitting 400 calories if you can. But don’t skip breakfast, skipping breakfast can mess up a person’s metabolism slowing down the metabolic rate by 25 percent and the body needs those nutrients and fluids in the morning to get started.
Make sure your breakfast calories contains 15 to 20 percent of protein (About 13 to 20 grams of protein), great sources of protein include Eggs, dairy products, soy milk, protein powder in smoothies, nuts and seeds, and whole grains.
45 to 55 percent should be devoted to carbs, (about 40 to 55 grams) Skip sugary and overly processed foods or those made with enriched white flour, and choose whole grains, fruits, and veggies.
Finally 30 to 35 percent should be fats, (about 10 to 15 grams) Instead of saturated fats like bacon and cheese, go for monounsaturated fats (MUFAs) like avocado, olive oil, nuts and seeds and the butters made from them.

Lunch
Keep Lunch Lean (between 12.30pm and 1pm), A healthy lunch keeps the energy levels up for the rest of the day. It’s recommended to sticking to no more than 450 calories.
A healthy lunch example a boneless and skinless chicken breast served with fat free Italian dressing, tomato slices, seasoned bread crumbs, Parmesan cheese, some angel hair pasta and a handful of green peas.
Carbs: Go for 50 to 65 grams of carbs, which is 45 to 55 percent of your lunch calories. Avoid refined carbs, like foods made with white flour and white sugar, and go for whole grains, whole grain breads and pastas, and starchy veggies and fruits.
Proteins: Get 20 to 30 grams of protein, which is about 17 to 25 percent of your lunch calories. a healthful sources like Beef, lamb, fish, and chicken and others
Fats: Including healthy fats in your lunch makes your meal more satisfying, so strive for 13 to 18 grams, which is 30 to 35 percent of your total lunch calories. Including healthful sources like nuts, seeds, oils, avocado, and olives can help beat sugar cravings later.

Dinner (between 7pm and 7.30pm) can be fewer calories, so aim for around 300 calories. You don’t want to feel too full before bed so go sparingly on the carbohydrates and fill up on protein (especially that found in chicken which aids sleep) and vegetables.
45 to 55 percent of your dinner calories should be devoted to carbs, which is about 50 to 75 grams, and 20 to 25 percent should be protein, which is about 25 to 35 grams
And For fat aim for at least eight grams at dinnertime. This should be coming primarily from fiber-rich carb choices like whole grains, starchy veggies, beans, small amounts of fruit, and fiber-containing fats such as avocado, nuts, and seeds.
If you stick to 400 calories for breakfast, 400 for lunch and 300 for dinner then you’ll be able to treat yourself to two 100 calorie snacks throughout the day and still leave an extra 100 for any milk in tea and coffee throughout the day, and fruit too (there are 52 calories in a small apple, 53 in a pear, 59 in an orange and 89 in a banana). It’s a good idea to have a fruit with your morning and afternoon snack. But as fruit is high in sugar, it’s best to limit yourself to 3-4 fruits a day.
Other great healthy snacks for weight loss include:
• Veggies with hummus
• Sliced fruit with low fat yogurt
• A handful of walnuts or almonds
• Low fat cottage cheese
• Air popped popcorn
• Hardboiled eggs
• Baked tortilla chips
• Salsa
• Fruit shakes or smoothies
Along with having a great diet you should focus on becoming an active person. Because dieting will definitely help you lose weight but if you combine it with exercise it will be all the better for you.

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40 comments

  1. That pie chart proportions did not match the percentages and it hurt my eyes

  2. Best informative video about loosing weight i had ever seen.

  3. I never really eat lunch

  4. I want to ask you, can you post a video about schoolgoing children's diet routine?

  5. Don't eat carbs if your looking to lose weight.

  6. It's not hard to eat good… it's just to damn easy to eat bad!

  7. Great statistics… but I would be most helped by a list of recipes with these great for ya' foods

  8. im that basic fangirl trash nice to meet u

    ''lunch at 1pm''
    me: wakes up at 2:30pm

  9. If i have dinner at 7.30.or 8…after dat at 10 if i feel hungry what can i have? Pls help

  10. I eat an egg a day for a month…and workout at night before I workout I drink green tea (no sugar) too boost metabolism…..I lose 32 kg within 2 month…after 2 month I eat as usual (3 meals a day)…it's been 2 year now…I just gained 2 kg..think you can handle it 😎

  11. Furious Butterfly

    U said that fruit is high in sugar, but fruit has natural sugar in it so it's good for your body.

  12. I am confused af so is this good or bad diet🤔🤔

  13. THANKS FOR ADVISE

  14. What should I do when I have breakfast at around 6.30 am but then I go to school and I am home at 1 pm and I do my workout in the afternoon? When it's not a school day I have a muesli for breakfast then I do my workout like an hour after it and I have a smoothe after 30 min. But idk where to put the smoothe in the schedule when it's a school day… (btw I am trying to lose weight)

  15. Maanvi Shyam Hemwani

    can you please make a vegetarian diet plan

  16. Is it good to eat pasta + boiled eggs + wheat bread in the morning? then meat + rice for lunch, and meat + rice for dinner again?

    Or could I eat rice for breakfast too? like hotdog and egg + rice, or tocino or corned beef + rice?

    Lastly, how do I put control on eating? like should I eat a lot during the breakfast (w/o rice), then 1-2 cups of rice for lunch then 1 cup of rice on dinner? please anyone educate me on how to weigh my eating properly. Thank you!

  17. That graph is completely off compared to the percentages of protein, carbs, and fats….

  18. Anyone tried the Fenoboci Diet Plan? I have heard many unbelivable things about it and my cooworker lost crazy amounts of weight with it.

  19. Why so much carbs for dinner? I am confused

  20. you do not need to eat breakfast

  21. i used to be 198 pounds now im 123

  22. baby2000 baby do this it works and you have to exersize or it wont work

  23. One in a kind Baby

    Last year I had 85 kg and now I have 60 kg. Now it is kinda hard to lose weight. I tried every methods.But my problem is just by drinking one glass of water or one egg can makes me gain weight easily.Everyday I do work out and eat healthy. I already tried every every diet like one egg per day or military diet.But nothing change😢😢.Can someone help me?

  24. way too many carbs for a diabetic. Horrible info.

  25. STUDIES??? PLEASE SITE YOUR SOURCES

  26. never works without extensive work-outs.

  27. In a idea world and a normal sceduahle we could eat like this but with a scheduale that is all over the place and a day athat is mid shift and only allows 15 min break for 5 hr shift doesnt give u much option for lunch its breakfeast at 10 am snack at 3 and dinner at 730 and snack at 10 or 11 pmmost days hard to be balanced

  28. How to know how much calories do we take every day?

  29. the calories you eat pet day depend on your body weight, so this is wrong. for my weight it says to eat 1800 calories a day but I was losing weight when I was only eating 1200 so I'm lostm

  30. i love the voice over in this video than the latest video of the serious fitness 😍

  31. to loose weight don't have 1400 cals that's starving your self just eat all the veggies and fruits you want and you don't have to excersize a healthy toddler is meant to have 1400 cals don't listen to this

  32. this video is ridiculous. you are talking about food in terms of weight and calories, giving genders calorie counts and making silly statements like "a healthy snack is hummus" when you should be saying "dont snack at all".

  33. good video
    following

  34. Chris Rocco Astoria

    BULLSHIT BULLSHIT AND AHHHHHH HORSESHIT

  35. thank you ^^

  36. literally saying have a balanced diet to loose weight

  37. cause I never eat breakfast

  38. thang you you help me alot because I train hard but the results is lot showing fast maybe it's cause I'm not eating breakfast

  39. thanks man thank you

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