Weight loss can be very challenging, especially if you have just started and are clueless about what to do next. But with the right diet plan, it can become a lot more manageable and easier.
An effective weight loss diet plan is not only about cutting calorie intake but also making wise and healthy food choices. This article will help you kick-start the weight loss journey and achieve your fitness goals.
What food should you focus on for weight loss?
1. Non starchy vegetables for weight loss:
- Broccoli
- Cauliflower
- Brussels sprouts
- Cabbage
- Spinach
- Kale
- Romaine lettuce
2. Fruits for weight loss:
- Apples
- Berries
- Bananas
- Oranges
- Grapefruit
3. Whole grains for weight loss:
- Whole-wheat bread
- Brown rice
- Quinoa
- Oatmeal
4. Lean protein for weight loss:
- Chicken
- Turkey
- Fish
- Beans
- Lentils
- Tofu
5. Healthy fats for weight loss:
- Avocados
- Nuts
- Seeds
- Olive oil
Before making the meal plan one should put the following things under consideration for weight loss:
1. What is your goal weight and how much time would you want it to achieve?
2. What is your basal metabolic rate (BMR) and activity level?
3. Is there any dietary requirement for a health condition?
4. How much available time do you have to prepare your meal and do the shopping?
5. How well do you know how to cook?
Here is a 7 day meal plan you can follow to lose weight and take inspiration from:
DAY 1:
Breakfast: Scrambled eggs, spinach and whole grain toast.
Snacks: Apple slices with a tablespoon of almond butter.
Lunch: Grilled chicken salad, mixed greens, tomatoes, cucumbers, and a light vinaigrette dressing.
Snacks: Carrot sticks with hummus.
Dinner: Baked salmon with steamed broccoli and quinoa.
DAY 2:
Breakfast: Greek yogurt, mixed berries and a sprinkle of chia seeds.
Snacks: Handful of mixed nuts (almonds, walnuts, and pistachios).
Lunch: Turkey lettuce wraps with avocado and salsa.
Snack: Sliced bell peppers with guacamole.
Dinner: Stir-fried tofu, assorted vegetables and brown rice.
DAY 3:
Breakfast: Oatmeal topped, sliced bananas and a drizzle of honey.
Snack: Cottage cheese with pineapple chunks.
Lunch: Whole-grain pita bread filled with grilled vegetables and feta cheese.
Snack: A small portion of dark chocolate.
Dinner: Grilled shrimp with asparagus and a sweet potato.
DAY 4:
Breakfast: Whole-grain cereal with low-fat milk and a handful of strawberries.
Snack: A small bunch of grapes.
Lunch: Quinoa salad with diced vegetables and a lemon-tahini dressing.
Snack: Sliced cucumber with tzatziki.
Dinner: Baked chicken breast, roasted Brussels sprouts and brown rice.
DAY 5:
Breakfast: Whole-grain toast, avocado and poached eggs.
Snack: A small portion of trail mix.
Lunch: Lentil soup with a side of mixed green salad.
Snack: A pear.
Dinner: Grilled lean steak, sautéed mushrooms and a side of steamed asparagus.
DAY 6:
Breakfast: Smoothie with spinach, banana, and almond milk.
Snack: Celery sticks with peanut butter.
Lunch: Zucchini noodles with marinara sauce and grilled shrimp.
Snack: A handful of cherry tomatoes.
Dinner: Baked cod with roasted cauliflower and a side of quinoa.
DAY 7:
Breakfast: Scrambled tofu with diced bell peppers and whole-grain toast.
Snack: A small handful of Edamame.
Lunch: Spinach salad with grilled chicken, strawberries, and balsamic vinaigrette.
Snack: Sliced mango.
Dinner: Grilled vegetable kebabs with a side of wild rice.
Things to remember at the time of eating for weight loss:
1. Plan a balanced meal for yourself. Include a balance of protein, carbohydrates, and healthy fats.
2. Use smaller plates and bowls to help control your potions and prevent mindless eating.
3. Stay hydrated throughout the day.
4. Have your meal at a fixed time.
Apart from diet what else should you do to lose weight:
1. Analyse your eating habits and take charge of it.
2. Keep track of your food intake and weight loss progress.
3. Exercise; join a gym or do regular workouts at home.
4. Consult a dietitian and ask them to help you with your proper meal plan and reach your dream weight.
