Calculating and dividing your daily calorie needs for each meal is a very important step, helping you achieve effective and sustainable weight loss goals. Nutritionist - Institution Vo Tran Nhu Thao, Tam Anh Weight Loss Center, Tam Anh General Hospital has consulted on this issue.
The role of lunch in the weight loss process
A new study published in the American Journal of Clinical Nutrition shows that eating a large portion of your daily calories at lunch instead of dinner can help you lose weight. This study was conducted on 80 overweight and obese women, aged 18-45. They are required to eat 50% of their daily calories (the biggest meal of the day) at lunch or dinner, which lasts for 12 weeks.
As a result, compared to the group that ate 50% of calories for dinner, the group that ate 50% of calories for lunch had a higher average weight loss and a greater decrease in BMI.
Most adult women need 1,600 - 2,000 calories and adult men need 2,000 - 2,400 calories per day. Therefore, most people will lose weight after adopting a 1,500 - 1,800 calorie diet. To lose 1 pound/week (equivalent to 0.45kg), you need to cut 500 calories/day.
You can follow the same diet as the volunteers in the above study: 15% calories for breakfast, 15% calories for snacks, 50% calories for lunch and the remaining 20% for dinner. Thus, for people on a diet that provides 1,500 calories/day, the amount of calories per day is divided as follows:
Breakfast: 225 calories.
Snack: 225 calories.
Lunch: 750 calories.
Dinner: 300 calories.
How to calculate calories per lunch to lose weight
1. Determining the amount of calories needed daily
The daily calorie intake of each person is different. You can use online calorie calculation tools to calculate how many calories a lunch is to match your weight loss goals.
2. Creating a calorie deficit at each meal
The general principle for weight loss is to create a calorie deficit, meaning that calorie intake is lower than the amount of calories consumed by the body. You should create a calorie deficit in each meal, including lunch.
3. Control lunch calories to support weight loss
There are many ways to help control how many calories should be consumed at lunch, such as: cutting portion sizes; using smaller plates, bowls, and cups than usual to make the portion look larger;...
In addition, you should cut off all sugary drinks (sweets, juices, milk tea, smoothies, sugary coffee and ice cream...) and replace them with water.
4. Choose reasonable groups of nutrients
A healthy diet is to eat a balanced diet of groups of substances (fats, carbohydrates, fats, fiber, vitamins and minerals), with foods such as:
Lean protein: lean meat (ham, beef), poultry (chicken, duck) skinless, eggs, beans ( soybeans, green beans, black beans...)...
Whole grains: brown rice, whole wheat bran, corn, whole wheat oats...
Healthy fats: fatty fish (almonds, mackerel, anchovies...), nuts (almonds, walnuts, macadamia...), olive oil...
Fresh fruits and vegetables.
5. Combined with exercise
Many studies show that changing your diet and exercise can create a calorie deficit, but ideally combining both. Exercise at least 30 minutes a day, regularly 5 days/week to burn excess calories, increasing weight loss effectiveness.
