Did you know that the noon meal should be between 400 and 500 calories? The key to losing weight is to reach that number with the right amounts of carbohydrates, protein, fat, fiber, and sugars.
Follow the following guidelines when preparing your food it will immediately put you on the right track if you want to lose weight. They are not too strict, but rather leave a fairly large margin, so you should not worry if you think you could get tired and end up leaving it.
Carbohydrates
Between 45 and 55 percent of calories should come from carbohydrates, which means that you need 50 to 65 grams in your midday meal. Carbohydrates offer energy to both body and mind, which is why stinging can make you feel sluggish. Abusing them has the same effect, so don't go overboard. Avoid refined carbohydrates, such as foods made from white flour and white sugar. Instead, go for whole grains and fresh vegetables and fruit.
Protein
Ideally, get 20-30 grams of protein, or what is the same, between 17 and 25 percent of the calories in your food must come from there. A healthy dose of protein in the middle of the day is essential to avoid experiencing slump in the afternoon. They also keep us satisfied, reducing the chances that we eat high-calorie products between meals.
Fats
Contrary to what many people think, a healthy meal should include fat. Make sure to take in 13-18 grams (30-35 percent of your total calories) to overcome sugar cravings later. But be careful with the fat sources you choose. They should be healthy foods, such as nuts, seeds, oil and avocado.
Fiber
The midday meal should contain at least 8 grams of fiber, which is 30 percent of the recommended daily total 25 grams per day. Including high fiber carbohydrates (whole grains, vegetables and fruit), fats that contain fiber (nuts and seeds) will help you reach your goals for this nutrient.
Sugars
The ideal amount is 4 grams or less, which can be expanded to 20 if it is natural sugars (grapes, blueberries, sweet potato, pumpkin ...). And don't forget that certain products have hidden sugars, like sliced bread. To avoid the extra calories they represent, read the labels carefully and choose those products without added sugar.