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.

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.



  1. 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 😎

  2. 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)

  3. 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!

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

  5. 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?