Are you tired from following a Diet Plan For Weight Loss without results? We can help you with that. All you have to do is read the following article until the end. Restrictive diets may not always be the solution for weight loss. However, having a proper diet plan that corresponds to your body is the most crucial step in healthily losing weight. Your diet plan should be changed constantly as your progress and lose few pounds. Mixed with exercise, you should be able to see results in few weeks.
There are also no healthy methods through which you can lose 11 pounds in a week. Slow and steady diets will make your body function as it should be and naturally eliminate body fat. Weight loss in the long term is complex, requires a lot of dedication and excellent knowledge in nutrition and food.
So, what diet plan you need to follow to reach your desired weight? What do you need to do to achieve your goal? And how not deprive yourself of some delicious treats for the sake of losing weight? We will give you all the answered in this article.
Fundamentals of A Diet Plan For Weight Loss
What if I told you that it is possible to follow a healthy diet plan for weight loss while allowing yourself a few variations from time to time … It’s all about having a program and being well informed about your nutrition program and sport program.
That is not all, there are few fundamentals you need to take into account when you decide to start a weight loss journey.
1- Motivate Yourself
The first rule for losing weight is to be motivated. When it comes to both diet and exercise, you will always feel like you can’t do it anymore. When this happens, you have to think way back as to why you started all this. The first 7 days are the hardest and the most difficult but you will see, the first pound you lose will push you to lose more.
2- Realistic goals
Don’t set the bar too high, make sure your goals are realistic; it’s the fastest way to lose motivation. You can set your weight loss goal at 1 pound per week! There is no need to step on the scale every chance you get to check whether you have lost the weight.
One time a week is sufficient, for example, check every Saturday. If you have not managed to lose the pounds you had in mind, do not panic, your body is getting used to the diet!
3- Take It Slow.
Take it little by little, don’t think you will lose weight overnight. Your body is sensitive and requires time to adapt; it does not like sudden changes. This is applicable to exercise and diet as well. If you do not exercise, the process of weight loss will be even slower and may show no results at all.
Types of Body Fat
Before we dive into our diet plan for weight loss, you have to know more about your body. The types of fat can be put into 3 categories. The Subcutaneous fats, the visceral fats and the lower fats.
As the name implies, visceral fat can be found in the abdominal cavity, which results into making you look like you have a big stomach. In order to get rid of visceral fat, exercise is mandatory and very effective.
Making up about 40-60% of body fat, subcutaneous fat is the fat under the skin. By following a low calorie diet, you should be able to get rid of excess subcutaneous fat.
On average, you can lose 400-700g of such fat per week, which equates to a deficit of 500-900 kcal per day. Normally, your body won’t be able to burn all this fat on its own on a faster pace. If you decrease the calories you take even more, you will mostly lose muscle and not fat.
Fat of the Lower Abdomen and Hips
The third type of fat is defined according to our gender. For men, this fat can be found in the lower abdomen, whereas for the women, it is centered around the hips and buttocks. The fight against this type of fat is possible if you only have a certain level of subcutaneous fat.
Sadly, this type of fat is the hardest to get rid of, that is mainly because our body burns it after all other fats are burned. The strategy to fight this fat requires complex solutions that consists of both diet and hard exercise.
Diet Plan For Weight Loss: Change Your Eating Habits
As mentioned in the introduction, we advise against all the diets that aim to steal your money away. If you are motivated, you do not have to spend a lot of money on weight loss programs, instead, do your research and figure out what works best for your body. The diet plan in this article is picked after hundreds of searches and a great background knowledge of the human body.
In order to sustainably lose weight, you can start by changing the way you eat. If you drink soda or alcohol and fast food, you have to get rid of them to make the weight loss process easier and faster.
Low Intake of Sugars and Fats
In general, your main goal is to lower the intake of fats and sugar in your meals and turn to consuming fruits and vegetables. It is necessary to know how to pick the lowest energy foods, and read products labels to know the nutritional value of what you are about to eat. If you are having trouble choosing your foods and understanding the labels, there are websites and mobile apps to help you with that.
Choice of Foods, Cooking and Seasonings Methods
The diversity of food is not always related to the production of fat in the human body. For instance, fish is very healthy, a huge protein source and significantly lower in fat than other meats. Make sure you eat fish once or twice a week.
If you are unable to take off meats from your menu, make sure you consume poultry and lean meats. However, don’t over do it by eating meat in every meal, the better choice is to replace them with alternative protein sources such as eggs, legumes such as broccoli, quinoa, chia seeds and so on.
Eating vegetables is recommended with all your meals. Fruits are also recommended but some fruits are high in sugars, so pay attention to what you add to your diet plan for weight loss.
With this in mind, you should turn the focus to the cooking methods. We recommend the following:
- Meats: roasted and grilled
- Fish: grilled, cooked in the oven or in the microwave, or in foil.
- Vegetables: steamed, stewed or in the microwave.
For seasoning and sauces, you can add flavor to your meals, however, make sure to use those with low fat. Virgin oil, soy sauce, herbs and lemons are recommended, however, you should of course, avoid ketchup / mayonnaise, and use butter as much as possible.
7 Days Diet Plan For Weight Loss
Based on what is mentioned above, here is a 7 days plan you can follow. You can change ingredients if you want but make sure not to eat food that will ruin your program. Note that exercise is mandatory and in the matter of 5 weeks, you will be able to see significant change.
Please take into account that the amount of calories differs from an individual to another. You gender, weight and age controls your daily calories intake. For instance adult males require somewhere around 2500 calories a day whereas women require around 1900 calories only to maintain weight. In order to lose it, a female adult can opt for less than 1000 calories a day and exercise. You can use our free Macro Calculator to calculate your daily calories based on your gender, age and weight.
For this diet plan for weight loss, we have taken a 25 years old female, 180 cm of height, 65 KG and with weekly exercise of 4-5 time a weeks as an example:
Breakfast: coffee or tea without sugar + 2 fried eggs.
Lunch: Turkey Breast Sandwich and a salad of your choice.
Dinner: asparagus, broiled flounder with butter or lemon, and broccoli puree.
Proteins: 76g Fat: 32g Carbs: 92g
Overall Calories: 1025 Cal.
Breakfast: Frozen berries and banana smoothie with low fat milk.
Lunch: Vegetable soup and sandwich thin
Dinner: Grilled Fish fillet with herbs, lemon and Greek mushrooms.
Proteins: 74g Fat: 21g Carbs: 124g
Note: (You can lower carb intake by removing the banana from the smoothie)
Overall Calories: 799 Cal.
Breakfast: Half of cup of oats and low fat soymilk + a small apple.
Lunch: sautéed chicken breast with chili and broccoli puree
Dinner: Asian salad (bean sprouts, bamboo shoots, shrimps, coriander) with soy sauce.
Proteins: 90g Fat: 41g Carbs: 98g
Overall Calories: 1030 Cal.
Breakfast: coffee or tea without sugar and 0% fat yogurt.
Lunch: tomato soup, beef sandwich and boiled veggies.
Dinner: Veggie salad of your choice.
Proteins: 71g Fat: 32g Carbs: 82g
Overall Calories: 810 Cal.
Breakfast: 1-cup cereal, 1/2 cup berries, 1 tablespoon slivered almonds, unsweetened Greek yogurt
Lunch: Fish En Papillote with cumin and steamed green beans.
Dinner: Bowl of fruits and water. Make sure to stir away from avocados, grapes and other sugar-loaded fruits.
Proteins: 99g Fat: 51g Carbs: 92g
Overall Calories: 1002 Cal.
Breakfast: Whole grain toast with nut butter and fat free milk.
Lunch: cucumber soup, minced chicken with ginger and steamed spinach.
Dinner: Tuna sandwich with whole-wheat pita bread. Boiled vegetables of your choice
Proteins: 76g Fat: 40g Carbs: 100g
Overall Calories: 805 Cal.
Breakfast: coffee or tea without sugar and smoked ham.
Lunch: Black Bean salad with tomatoes, red bell peppers, red onions and any vegetables you want.
Dinner: Baked sweet potatoes with grilled steak and berries.
Proteins: 48g Fat: 34g Carbs: 81g
Overall Calories: 712 Cal.
Contrary to what we hear every time, going on a diet does not have to mean taking a lot of food from your life. While we realize that some methods like fasting can be beneficial, but we think that if you only eat healthy foods and exercise, there will be no reason to remove some delicacies from your menu.
Reducing the quantities of food significantly and not getting our daily caloric needs presents a huge risk of nutritional deficiencies. You body needs protein, fat, fiber and carbs to sustain itself. This is why it is important to eat your five fruits and vegetables a day.
Tip: Do not hesitate to eat your vegetables frozen if you don’t have time to prepare them. Frozen vegetables should not be confused with frozen ready meals.
If you have vitamin and mineral deficiencies, you can fill this gap with dietary supplements in the form of cures.
75% of diets end up in failure and the person gains weight as soon as they stop. Why? Because they do not correspond to the new eating habit. A hard diet will never be held for a lifetime, and he moment you resume a “normal” diet, you will put on the pounds you have lost. Are you going to try this diet plan for weight loss? Let us Know after weeks for following it.