If you have ever tried to lose weight then you might know that the key rule of shedding kilos is to create a calorie deficit. You need to consume fewer calories and burn more by performing different physical activities throughout the day.

In general, to shed 1/2 to 1 kilo weight in a week, one needs to burn 500 to 1,000 calories more than they consume each day, by controlling their calorie intake and engaging in regular physical activity. But the question is how to divide the calories between your breakfast, lunch and dinner for effective weight loss.

How many calories one should ideally consume in a day

What is an ideal amount of calories one should consume in a day depends on several factors like age, sex, health conditions and others. To stay healthy and fit, women should consume 2,000 calories in a day and for men, it is 2,500. However, if you are trying to come to shape first you have to count your daily calories intake and then try to consume 500 to 1000 fewer calories each day.

Breakfast

Many people skip their breakfast thinking that it might help them shed kilos faster. On the contrary, some experts believe that it can slow down your metabolism and can sabotage the weight loss process. The right way to start your morning is by having healthy and protein-rich food in your breakfast.

Out of the total number of calories you have to consume in a day 15 per cent should be from your breakfast.

Lunch

No matter which diet plan you are following, lunch should be the heaviest meal of the day. You have to fill your plate mindfully with a sufficient amount of carbs, fats, protein and veggies. About 50 per cent of your daily calories intake should come from your lunch.

Dinner

It is always good to have a light, healthy, carb-included, small dinner. This helps you fall asleep easily and clear your bowels in the morning without any trouble. If your digestive system is healthy then only you will be able to shed kilos effectively. So, do not consume more than 20 per cent of your daily calorie intake in your dinner.

Snacks

The remaining 15 per cent of your daily calories should come from the snacks you take between your meal to control your hunger pangs.