Diet Fitness Food Lose Weight Vegetables

Ideal diet plan to lose weight

July 1, 2016

Are you overweight? Worried for how to attend the Occasion after few days, when you will look fatty? Sleeping more or can’t control your sleeping time due to heavy weight?  Do you feel drowsy to work or a feel lack of concentration in your work due to overweight? Failing to represent you in front of the people because of obesity? Or working on a diet but still not working? Or want to lose fast?

For all the problems I am here to help you with the diet plan and tips to reduce your weight and make you look perfectJ.

Losing weight is really a big deal. It needs a complete lifestyle overhaul. In the process of losing weight, you require a simple, sensible exercise and healthy diet plan.

People are overweight because of their eating habit and consuming more calories than they need. So this will help you to reduce your calorie consumption.

If you want to lose your weight at the rate of .5 kg to 1kg per week then you will not consume more than 1,900kcal a day (for men) and 1,400kcal (for women). You can also check out your weight whether proper or not or how much you need to lose by BMI calculator .

So I am giving here 7 days, 1200 calorie meal plan so that you can lose your weight more than 1 kg per week. With that have calorie-free beverages, a 400-milligram calcium supplement and a multivitamin daily.

Diet Plan: Day 1

Breakfast

  • bran flakes (3/4 cup), fat-free milk (1 cup), banana (1)

Lunch

  • Sandwich: 3 ounces turkey breast, lettuce, mustard, 1/2 roasted pepper, 1 teaspoon light mayonnaise,1 mini whole wheat pita
  • 1 mozzarella string cheese
  • 15 grapes

Dinner

  • 1 cup steamed broccoli
  • 4 ounces broiled flounder or sole
  • 1 cup cooked couscous
  • 1 fat-free pudding cup
  • 2 sliced plum tomatoes

Day 2

Breakfast

  • Smoothie: 8 ounces fat-free milk, 1/2 banana, Blend 1 cup frozen berries,
  • 1/2 English muffin with light margarine

 Lunch

  • 1 cup vegetarian vegetable soup
  • 1 kiwi fruit
  • 6 ounces light yogurt
  • 1 veggie burger in a wheat pita with salsa and lettuce

Dinner

  • BBQ chicken: Brush 4 ounces skinless, boneless breast grill with barbecue sauce
  • 3 small boiled red potatoes
  • 1/2 cup vegetarian baked beans

Day 3

Breakfast

  • Eat 2 boiled eggs

Lunch

  • Chicken salad: shredded skinless roast chicken breast (4 ounces) with slivered almonds 1 tablespoon, light mayonnaise (1 tablespoon), and fat-free sour cream (1 tablespoon), 1/4 cup sliced red grapes and serve over lettuce
  • 1 banana

Dinner

  • 3 cups spinach (steamed)
  • 1 low-fat bar of frozen fudge
  • 4 ounces shrimp (steamed)
  • 1 baked potato

Day 4

Breakfast

  • Oatmeal: cook 1/2 cup quick-cooking oats and fat-free milk (3/4 cup); 1 teaspoon honey; 1/2 apple (chopped); and a pinch of cinnamon in the microwave

Lunch

  • 1 cup tomato soup
  • 1 pear
  • 1 cup raw veggies
  • Sandwich: 1 mini whole wheat pita, tomato slices, lettuce ,3 ounces thinly sliced roast beef, 1 teaspoon horseradish

Dinner

  • 3/4 cup cooked brown rice
  • 1/2 cup pineapple chunks in juice
  • 3 ounces poached salmon
  • 1/4 cups coleslaw mix

Day 5

Breakfast

  • 1/2 toasted English muffin topped with 1/2 small apple, sliced. On High microwave 30 seconds.
  • 6 ounces light yogurt

Lunch

  • BBQ chicken: Brush 4 ounces skinless, boneless breast grill with barbecue sauce
  • Cucumber spears

Dinner

  • 2 to 3 cups salad greens with fat-free dressing
  • 3 ounces poached salmon
  • 1/2 cup vanilla fat-free frozen yogurt

Day 6

Breakfast

  • 1 toasted frozen waffle, topped with 1/2 sliced banana and spread with 1 tablespoon peanut butter
  • 8 ounces fat-free milk

Lunch

  • Tuna pita: 1 mini whole wheat pita, 1 tablespoon light mayonnaise, onion slices, mustard, and cucumber and 2 ounces water-packed light tuna
  • baby carrots
  • light yogurt (6 ounces) mixed with 1/2 banana

Dinner

  • 3/4 cup cooked brown rice
  • 3 cups spinach (steamed)
  • 1 medium apple

Day 7

Breakfast

  • 2 half boiled egg
  • 1 grapefruit

Lunch

  • bean (black) salad: Toss 1/2 cup canned black beans, chopped red bell peppers, 1/2 cup mandarin orange sections, scallions with 1 teaspoon vinegar and red onion and serve over salad greens.
  • 1 mini whole wheat pita

Dinner

  • 3 ounces grilled flank steak
  • 1/2 cup pineapple chunks in juice
  • 1 baked sweet potato with 1 teaspoon light margarine

You will see many diet plans in different sites but what you need to keep in your mind is to change your attitude towards your food. I have gathered some ways so that it can give an extra kick to your weight loss plan!

Are you Hungry? Think protein first.

From Research it is seen that having 20 to 30 grams protein per meal will help you to build lean muscle. Our muscles don’t store protein so its steady consumption is required for optimal muscle synthesis. That means you can build more and burn more calories even at the time of rest. So try to have protein at the time of having a snack also. As for example– boiled egg.

Chewing food

From the recent study, it has been published in the Journal of the Academy of Nutrition and Dietetics that chewing 50 to 100% more decrease the food intake system by 9.5 and 14.8% respectively.

Eat lunch earlier

Eat your launch when you feel the first pangs of hunger. Do not wait for the ‘right’ time because it will make you greedy to grab unhealthy food and eat those fast.

Always enjoy your food

It is the greatest pleasure to have food, take its taste and flavor. But many miss it by multitasking and rushing during the meal. So avoid mealtime distractions which lead to dissatisfaction and overeating. Eliminate bad and unhealthy food from your list and have real and whole food.

Do not get confused to figure out which diet style is best

They are basically the same. An analysis shows that 50 studies found that low-carb and low-fat diets are identical to peel off the pounds. So do not get confused like which diet style to follow or not. Follow anyone which suit you and keep in mind that that should consist of low-fat and low-carb.

To lose weight, do in small chunks

Slow and steady wins the race. So do not hurry to lose many pounds by doing an extreme diet. Because when it ends and you gain weight back with extra fat where fat percentage increases and lean muscle mass decreases. So decrease your weight in a small portion in a week.

Give priority to your sleep

Make a sound and enough sleep. From the research it has been seen that who rest well lose more fat that who do not. If you do not have enough sleep then you will lose more muscle. So to cut the fat from your body has at least 8 hours of sleep.

Use smaller plates

If you have a big plate then you will crave for more food to fill it up. Instead of it, use a smaller plate so that you can fill it up always with a lesser food. It is an optical illusion that can help you in losing weight.

Do not avoid breakfast

Breakfast  is the most important meal of the day. Many avoid it to eat less but it results in high appetite later on. You will overeat later on by avoiding breakfast. So choose healthy breakfast food which will set you up to fuel your day.

Satisfy your cravings

You can indulge yourself  in a favorite food. But you have to satisfy it with a small portion. If you do not want to miss your favorite item then have smaller in amount and satisfy your craving.

 

Motivation for Exercise

It is tough to maintain exercise every day and if you are new then you will experience soreness.

So to continue it every day will be like in an uphill struggle. So you need to be enthusiastic about your exercise and in no way stop it due to any kind of body pain. You can overcome it if you have strong desire to lose weight. Here are some motivation tips given to boost you up.

 

  1. Be realistic

Remember that you want to be more active as it will help you to lose weight and make you healthier.

  1. Schedule it

Plan your exercise routine and put it in your diary. Planning will increase your chances of making physical activity a daily part of your lifestyle.

  1. Check activity chart

Check and recheck your daily food and activity chart to remind you how far you have gone.

  1. Spread the word

Share your routine and plans or achievements with others. Then you will feel to keep going.

  1. Phone a friend

A workout buddy can give you feedback, entertainment or support and they can also pressurize you to turn up. So find workout buddy, friends or relatives.

  1. Be flexible with your exercise

If you are not flexible or not enjoying one exercise then change it with others. Not enjoying cycling? Then do swimming or some others at the gym and enjoy it.

  1. Signing up for a challenge

You need an extra motivator to keep you moving like a race or a competition.  So sign up for a challenge. It will give slight change to the daily routine.

  1. Making it a family affair

Make it a family affair so if you are bored or not feeling like to exercise, your family member will make a pressure on you or motivate you to do your exercise properly. You will be accountable to your member for your workout.

  1. Remember

The hardest part is to get out of the door. So if you can pass it, it will be an easier one.

  1. Visual cue

Hanging up your motivation will remind you every time when you look at it. The visual cue can serve you as a daily reminder of your goals.

11. Just get moving

If you work on desk jobs then a slight increase in your activity level will result in noticeable output. During your lunch break make a habit to walk having lunch. Just make yourself moving.

12. Walk before you run

Start your exercise with a warm up. If you start jogging without building that strength then you will lose motivation because of not capable of doing it properly. So if you want to run then walk before it. Start from a simple workout and go for the more advanced level workout. It will be easier to carry on.

13. Set goals

They don’t need to be grand achievements. For instance, try to walk a little bit more each day, take the stairs instead of using lift or walk part of the way to work. Keeping a written record of these mini-goals can help you to see your progress over time.

It doesn’t need to be a grand achievement. Every day try to walk a little bit more or use stairs instead of a lift. Keep all these records of the mini goals to keep you moving.

14. Reward yourself

Reward yourself with anything except food for you achievement.

 

15.Make your own snacks and bars

Prepackaged foods can be loaded with unnecessary sugars and calories. So make it by your own at home which will be healthier and with less sugar.

Weight loss friendly foods

Different foods have different metabolic pathways in our body. They have different effects on our hunger and hormones. So I have listed here few friendly foods that are also supported by science.

1.    Whole Eggs

It was once feared to have high in cholesterol. But it is now coming back. From the new study, it is seen that they neither have an adverse effect on blood cholesterol nor does heart attack. On the other hand, it remains at the top of the diet list.

They are high protein food, have healthy fat which will make you full with a low amount of calories.

It is nutrient dense and all the nutrients are found in the yolks.

2.  Leafy Greens

Leafy greens include spinach, kale, collards and a few others.

They have several properties to make them perfect for a weight loss diet.

They are loaded with fiber but low in carbohydrates and calories.

Leafy greens are very nutritious containing high vitamins, minerals, calcium and antioxidants.

Without increasing the calories, it is a great way to increase your volume meals.

3.  Salmon

Oily fish like salmon is incredibly healthy.

Salmon is very healthy food. It will keep you full with relatively few calories. It is loaded with high-quality protein, healthy fats and all kinds of important nutrients. Fish and seafood have usually a good amount of iodine which is necessary for proper function of the thyroid.

Salmon contains Omega-3 fatty acids that mean helps in reducing inflammation which has a greater role in obesity and metabolic disease.

Sardines, trout, herring and mackerel etc. oily fish are also outstanding.

4. Cruciferous Vegetables

Cruciferous vegetables include brussels sprouts ,cauliflower, broccoli etc.

They are high in fiber and it will fill your tummy. It contains a decent amount of protein.

If you want to lose weight you must have Cruciferous vegetables. They are high nutritious and have cancer -fighting substances.

5. Chicken Breast and Lean Beef

Meat is friendly food as it is high in protein.

Eating a high protein diet can burn you up to 80 to 100 more calories per day.

If you are on low carb diet then eat fatty meats but if on high carbohydrate diet then choose lean meat.

6. Tuna

Tuna is high calorie and low protein food.

It is lean fish so doesn’t contain that much fat.

It is popular among fitness models and bodybuilders because is a good way to keep protein high with low fat and total calories

If you want to emphasize on protein intake then buy tuna canned din water instead of oil.

7. Legumes and Beans

Lentils, black beans, kidney beans etc. are beneficial for weight loss.

They are high in fiber and protein and also contain resistant starch in  small amount.

8. Soups

Meals and diets having a low energy density make people eat fewer calories.

Food with a low energy density contains lots of water like fruits and vegetables. By making a soup, you can also add water to your food.

9. Grapefruit

It is highlighted specifically because it has a direct effect on weight loss project.

From the study, it has been seen that, eating half a fresh grapefruit before meal can lose your weight up to 1.6 kg (3.5 pounds) over a period of 12 weeks.

It also reduces insulin resistance, a metabolic abnormality that results in various chronic diseases.

So eat grapefruit daily before meal and you will eat fewer overall calories.

10. Fruits

Fruit_Stall_in_Barcelona_Market

Fruit is healthy. It is agreed by most health experts.

From the study, it is seen that those you have fruit daily are healthier than who do not.

Fruits have properties which can help you to lose weight. They contain sugar but have a low energy density. Again the fiber prevents the sugar from being released quickly into the bloodstream.

Some people want to avoid or minimize the fruits, who are on a low-carb or have some intolerance to fructose.

Otherwise, it can be an effective addition to weight loss project.

 

11. Apple Cider Vinegar

Apple cider vinegar is popular in the natural health community.

People dilute it in water for drinking. Again it used as dressing.

Some study shows that vinegar is useful in losing weight.

It is also shown to reduce blood sugar spikes after meals which will have beneficial effects on health in the long run.

13. Full-fat Yogurt

Dessert Yogurt Lamponi

Yogurt is an excellent dairy food.

It has probiotic bacteria which improve the function of your gut.

A healthy gut helps to protect against leptin resistance and inflammation which is the hormonal driver for obesity.

Make sure that it is yogurt with full-fat because low-fat yogurt is usually loaded with sugar.

No matter what, you have to stick with it, maybe with the diet plan or maybe with the exercise. Do not lose hope and stick with it. You will be able to see the good result if you follow properly.  If you follow other process that helped you a lot then you can share your experience below.

Happy dieting!!!

 

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