Diet Plan for Weight Loss
So, you want to lose weight but are unable to?
You get an urge to lose weight but then with time, it lessens until you are reminded by some medical checkup or an event where you have to look good at. With that, the urge rises again only for it to fade away when the whole weight loss process seems tedious or unattainable. And the cycle repeats.
If that is the case, then don’t worry you’re not alone.
Losing weight is not an easy process. It requires a lot of effort, willpower, and consistency. Many people are usually known to lose their patience before they can reach their desired goals.
To prevent this from happening we have found an easy way for you to follow. Weight loss can be made easy if it is observed in steps. If you keep your goals realistic and on weekly bases, they seem more attainable and the result you see is likely to keep you motivated for the long run.
How To Lose Weight With Diet
Weight loss comes down to one thing – the calories you take in versus the calories you burn. Maintaining a calorie deficit is to burn more calories than you consume and that can be achieved by following diet plans.
You are what you eat. Having a diet plan is a must to achieve your weight loss goals. The main goal of a diet plan is to make you cut down the extra calories you consume and make you more mindful of what and how much you are eating.
So, here are a few ways that you can do to assist your weight loss journey.
Following A Diet Plan
You are what you eat. Having a diet plan is a must to achieve your weight loss goals. You have to be more mindful of what and how much you are eating.
Having low carbs and high protein helps to keep the balance and at the same time lose weight.Low Carb Diet
Carbohydrate-containing foods are the main source of the body’s energy. Not only do they fuel your brain but they also regulate appetite, cholesterol levels, and digestive health. To maintain weight it is important to choose the right type of carbs.Carbs are divided into two types;
Simple Carbs – Those which contain too much sugar and are bad for you like bread, biscuits, white rice, and refined flour.
Complex Carbs – Those which contain high fiber and are packed with nutrients like beans, oatmeal, barley, and many other plant foods.
So, to lose weight you should opt for complex carbs because they are harder to digest and leave you feeling full longer than simple carbs.
Furthermore, to lose weight fast you should opt for low-carb foods. Limit foods with added sugars and refined grains and instead select whole grains and high-fiber vegetables.
According to research, a low-carb diet can be very effective for weight loss. It is known to improve blood sugar, lower the risk of heart disease and reduce hypertension. Low carb diet includes restricting carbohydrate consumption and limiting certain foods such as sweetened beverages, cakes, and candies.
A diet plan for weight loss includes 20-130 grams of carbs per day. So, low carb diet can be attained by:
Starting the day with whole grains
Start your day with a cereal that is low in sugar but high in fiber. You can try the old-fashioned oats but avoid processed or instant oatmeal. And remember not to add sugar.Having fruits, and vegetables, as a snack
If you feel a sudden craving for sugar or snacks then the best healthy substitute is fruits or salads which can be made with nonstarchy vegetables like broccoli, cauliflower, or leafy greens.Using meat, seafood, or any low-carb animal products for lunch or dinner
Which includes a small portion of chicken, eggs, beef, salmon, or shrimp with healthy seasonings of herbs to enhance the taste.For drinks, having zero-calorie beverages
Stick to water whenever you are thirsty. Or if you need coffee go for black coffee with a very little amount of milk.
High Protein Diet
Proteins are the building blocks of life, they are needed for growth, and development and help cell repair and make new ones. You need protein foods in large amounts in your daily routine to maintain good health.
High-quality sources of protein include beef, chicken, fish, eggs, and dairy products. Along with plant-based sources like nuts, seeds, legumes, and grains. Getting enough protein not only helps you from having health issues but can also help you lose weight.
A high-protein diet can lead to weight loss, help reduce body fat and increase lean muscle mass. This is because protein foods keep you full for a longer period and thus they also reduce cravings.
Here are some protein choices that you should include in your diet:
- Eggs: Eggs can keep you from overeating as they are full of nutrients so they reduce food intake over the whole day.
- Lean Meat: When it comes to filling foods while losing weight, lean meat is an obvious choice. It includes skinless chicken, white flesh fish, and turkey. You can cook it by grilling, broiling, or roasting it with a small amount of unsaturated fat, for weight reduction.
- Beans and Legumes: Having protein-rich beans and legumes in salads, sandwiches, and wraps is a great way to satisfy your hunger as well as help your protein intake.
- Chickpeas: They are called complete proteins as they have all nine necessary amino acids. Having them in your meals means you will be full of energy for a long time as they keep control of the body’s glucose and insulin response.
- Black Beans: An inexpensive source of protein with very much efficiency. Having black beans can help lower the body’s leptin levels which is the hormone that is known to regulate the body’s appetite.
- Whey Protein: Mainly found in dairy products in their original form used as protein supplements. It is created during the curdling process which makes milk or cheese. It leads to greater preservation of lean muscle which burns calories at a higher level than body fat.
Other Nutrients to Include In Diet
Fats play an important role in your nutrition by helping you absorb vitamins, storing energy, supporting cell growth, and helping in hormone production But they are often associated negatively. That is because some fats are healthier than others so it is on you which one to consume.
Fats are divided into saturated and unsaturated fats. Saturated fats are the type of fats that are solid at room temperature like butter, red meat, or coconut oil and unsaturated fats are liquid at room temperature.
For our diet plan for weight, saturated fats should not be completely avoided but should be taken in very small quantities, instead, you should switch to unsaturated fats especially those found in plants. Also, trans fat should be strictly avoided, it includes fried food and commercial baked goods.Vitamins and Minerals
Apart from proteins and fiber, we also need vitamins and minerals to help shred a few kilos. Vitamin C, for example, is an excellent source to detoxify your body for proper functioning which thus accelerates your weight loss process. It is best found in citrus fruits. Vitamin B 12 which is found in lean meat, is a fat burner that helps convert fats into energy.
Minerals like potassium help in speeding up the metabolic process which then helps reduce your whole weight. Other minerals like Iron, zinc, and calcium also help in burning the body weight which can come from beetroot, seeds, or beans.
Known to reduce fatigue, improve mood and boost energy, minerals, and vitamins supplements can be quite effective for a quick weight loss diet plan. Along with that, supplements fill the gaps in your nutrient need.
Maintaining A Calorie Deficit
Weight loss comes down to one thing – the calories you take in versus the calories you burn. Having a calorie deficit is to burn more calories than you consume.
It may not seem fun to count calories but it is a needed step to maintain weight.
Being Physically More Active
Once you know you have to lose weight you get around to the steps which would lead to it.
Being physically more active is one of them. Along with improving your health, it also helps with weight loss. Exercise or Walking increases your metabolism and helps you burn excess calories.
Diet Plan For Weight Loss
To help you achieve your weight loss goals here’s a sample diet plan for you to follow. Generally, the daily calorie intake is 2000 – 2500 but this diet plan restricts your calories to 1200 – 1500 calories per day.
It all matters on how much weight you want to lose, if you are looking to lose 1 pound per week you should cut down to 500 calories per day and if you are looking to lose 2 pounds then you should cut down to 1000 calories per day.
The breakfast options include food containing a calorie intake of 300 – 400.
Sample breakfast: 2 egg omelets with some veggies like tomatoes, peppers, or onions. Have them with a slice of toasted brown bread. Remember to use olive oil instead of butter.
Other options include:
- ½ cup quick-cooking oats with low-fat milk, add in some fruit or nuts for better taste.
- ¾ cup bran flakes, 1 banana, and 1 cup fat-free milk in a bowl.
- Blend 1 cup of frozen berries, 1/2 banana, and 8 ounces of low-fat milk into a smoothie.
The Lunch should contain 300 – 350 calories.
Sample Lunch: Fruit salad with yogurt. Add the fruits of your choice like apples, bananas, or some berries, and mix them with some non-fat plain yogurt.
Other options include:
- A chicken salad. Some shredded skinless roast chicken breast with some cucumbers, lettuce, cherry tomatoes, 1 tablespoon mayonnaise, and 1 tablespoon olive oil.
- A black bean salad with tomatoes, bell pepper, and onions. For extra flavor add lime water and olive oil.
- A bowl of vegetable soup.
The dinner should be between 450 – 500 calories.
Sample Dinner: 1 serving of brown rice with pulses of your choice ( chickpeas, yellow lentils).
Other options include:
- 4 ounces boneless, skinless chicken breast with barbecue sauce and grill. Have them with some vegetable salad.
- Chickpeas curry with whole grain roti or tortillas.
- Grilled chicken or fish.
- Beef stir fry. Lean beef with cooked vegetables and a cup of brown rice.
For snacks aim for 50 – 100 calories and keep time for them after breakfast or evening snacks.
Ways to stay motivated and consistent on the weight loss journey?
Staying motivated through your weight loss plan can be challenging but here’s the best advice on how you can do it.
Choose An Attainable Goal
Set realistic expectations. Instead of thinking of some unattainable goal at the start, think about something more attainable and then work your way forward. This way you’ll be happy with your progress which would make you proud of yourself and you can continue further.
Relish What You Eat
Don’t stick to the routine food. As an alternative, try and get creative with your meals. Mix and match the ingredients you can have and come up with new recipes which you can enjoy. This way you’ll not get bored of the old, plain meals and can satisfy your cravings with unique combinations.
Keep A Weight Loss Journal
Tracking your progress helps you a lot. You will not want to skip a day if you are keeping a record. Also, note down the food you are consuming, and keep a check for yourself.
Find Support From Friends Or Family
Having support from anyone will make this easier for you. They can help you remain motivated throughout. Partner up with someone who also wants to lose weight, things could make things interesting and you a little less lonely on your journey.
Stop Comparing Your Journey With Others
It is important to keep reminding yourself that everyone’s body is different and it works uniquely so instead of comparing your weight loss journey with someone else’s, remain focused on your own.