New Year is around the corner and New Year Resolutions are a ritual we all tend to follow. One of the New Year resolutions that we often make but cannot fulfil is to follow a diet plan. The most common reason that this resolution is not fulfilled is that diet plans are complex and it is difficult to follow them with a busy schedule. If your new year resolution includes ‘weight loss in 3 months’, then this article will help you out. We will talk about the daily amount of different nutrients you should be getting and easy recipes that help you get those nutrients.
Nutrients That Help in Weight Loss
There are several nutrients required in the body and each of them has its unique function. We’ve mentioned below some important nutrients that will help in your weight loss and increase the metabolism of the body. Most of these nutrients keep you full which helps you avoid overeating and maintain a proper diet.
1. Protein
Protein is known to increase muscle mass, and improve strength and endurance while reducing fat deposits. Protein helps you to suppress your appetite and control the intake of calories to lose weight. It works by increasing the production of hormones that help in suppressing hunger, controlling food cravings, and regulating energy levels.
2. Fibre
Fibre helps in weight loss by making you feel fuller for longer and suppressing appetite thereby prompting fat loss. Fibre also promotes healthy digestion and prevents constipation.
3. Omega 3 Fatty Acids
Omega 3 fatty acids are essential in the formation of cell membranes. Without them, cells cannot function properly and die. They also help to regulate metabolism by controlling the amount of glucose that is used for energy production. They also help with brain function, eyesight, and heart health as well as helping with weight loss!
Even when you are on a weight loss diet, your body requires fat to function properly. Omega 3 Fatty Acids can be the best way to consume the necessary Fats and get multiple health benefits.
4. Vitamin C
Vitamin C is an essential vitamin, which means that it cannot be produced in the body and must come from food. Vitamin C helps in the detoxification of the body which aids the weight loss process.
5. Potassium
Potassium speeds up metabolic processes and this makes the process of weight loss faster. It helps in speeding the extra fat collected in the body and reduces BMI.
6. Iron
Iron aids the carrying of oxygen in our red blood cells. When this process takes place properly body fat burns easily as iron helps in creating energy from nutrients
All the nutrients are required by the body in appropriate amounts to keep it healthy. But if you are focusing on a weight loss diet, you must make sure that these nutrients are there in your diet. They help in weight loss as well as maintain the proper functioning of your body.
Easy and Simple Recipes for Weight Loss in 3 Months
If you are stressed about what food you have to eat to maintain a proper diet and very not. We’ve mentioned some easy and fast recipes that you can use to fulfil the nutrient requirement for your weight loss diet. These recipes will save time and also help you achieve your health goal within 3 months. The most important thing to keep in mind to follow a weight loss diet plan is to make sure that you are consuming only 1200 calories a day along with other nutrients required.
1. Breakfast Ideas
Breakfast provides you the energy to get through the day. A lot of people skip this mail but if you are trying to Lose weight it is very important that you have your breakfast every day. Usually, breakfast must contain a lot of fruits and fibre. This will give you the essential nutrients along with the fibre so that you do not feel hungry till lunchtime. Some basic recipes that you can try for breakfast are:
- You can make overnight-soaked oats and add fruits like strawberries and bananas to them. You can also add peanut butter to include the necessary Fats.
- Greek Yoghurt with berries and chia seeds can be taken as breakfast to improve metabolism and add a boost of nutrients to your diet.
- You can make fruit smoothies to improve your health. You can add almond milk to your smoothie to make it healthy and nutritious.
2. Lunch Ideas
For lunch, you can add carbohydrates and proteins to your diet. Recipes that you can try for lunch are:
- Lentils and Whole-wheat bread are great options to simply include proteins, fibres, and carbohydrates in your diet.
- Baked chicken with spinach and chickpea salad can be made for lunch. You can add paprika to the chicken and give it a touch of spice.
- Brown Rice with fried fish is a meal full of protein, omega-3 fatty acids, and carbohydrates.
3. Dinner Ideas
For dinner, you must make easy and light recipes that fulfil your nutritional needs and are easy to digest. Some of these recipes are:
- Taco Spaghetti is a protein-filled meal and it also provides you with fibre which is very important for proper bowel movements.
- Salmon Tacos and Potato Salad are a good way to end your day with a boost of nutrients.
- Roasted vegetables and corn soup can be eaten for dinner to add all the nutrients to your body.
These are some simple recipes that you can make for your weight loss diet plan. You can make alterations to them or try similar recipes.
Conclusion
Your New Year’s weight loss resolution will be fulfilled when you set your mind to it. Following a diet plan can be a bit difficult but if you have the proper knowledge and easy healthy recipes at your fingertips, it becomes easier.
We hope that the information and food ideas mentioned in this article were helpful for you and will help you achieve your goals in the new year!
