Losing weight comes down to the number of calories you burn compared with the amount you eat daily. Creating a calorie deficit will help lower the numbers on the scale. You may be tempted to try fast fixes such as crash diets to shed pounds, but the results can be difficult to sustain. Follow a healthy diet plan to lose weight in one month without depriving the body of the proper nutrients.
Proteins
Proteins are the building blocks of the body and play an important part in tissue repair and muscle growth. You should focus on low-fat protein sources to encourage weight loss. Consume a variety of animal- and plant-based proteins, such as legumes, lean meats, soybeans, fish, tofu, poultry, eggs, nuts and low-fat dairy. Try to stay away from high-fat protein sources, such as full-fat dairy products, bacon and sausages. Get 10 to 35 percent of your calorie intake from protein each day, suggests MayoClinic.com.
Carbohydrates
Carbohydrates are broken down into glucose, which is the body's main source of fuel for energy. You should consume complex carbohydrates to promote weight loss. Complex carbohydrates provide a dose of fiber and take longer to digest than simple carbohydrates, so you feel fuller while eating fewer calories. Choose complex carbohydrates, such as brown rice, oatmeal, whole grains, fruits, vegetables and foods made with whole grain flour. Steer clear of simple carbohydrates that are made from refined grains, such as white breads, white rice, baked goods and candy. It is recommended that you get 45 to 65 percent of your calories from carbohydrates, according to the Centers for Disease Control and Prevention.
Healthy Fats
A small amount of fat is needed for the body to function properly. Monounsaturated and polyunsaturated fats help decrease the risk of heart disease and aid in essential vitamin absorption. Include a variety of unsaturated fats in your diet, such as seeds, nut butters, flaxseed oil, coconut oil, avocado, salmon, olive oil and nuts. Foods high in saturated and trans-fats, such as bacon, fast food, full-fat dairy and fried foods, should be avoided. Try to get 20 to 35 percent of your daily calorie intake from fats, recommends MayoClinic.com.
Calorie Considerations
Weight loss requires cutting back on your daily calorie consumption. Reduce your calorie intake by 500 to 750 daily to lose about 1 to 2 lbs. per week. Do not dramatically decrease the number of calories you consume in an attempt to lose more weight. It is not recommended to decrease your daily calories to fewer than 1,200 for adult women and 1,500 for adult men, notes MedlinePlus.
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