Most people are not satisfied with their body weight. The wish to become slimmer and lose some weight is always there. However, not many people have the determination to work for it. On the other hand, genuine enthusiasts sometimes get confused and are unable to lose weight by taking improper steps.
Exercises and workouts are generally considered as the best way to lose extra weight. However, it has been seen that controlling the diet is also highly effective for losing weight.
Taking control of a diet not only helps in reducing the weight, but it also has multiple health benefits. There are various simple plans which can be perfected to lose weight effectively.
Weight Loss Diet
There are eight plans given below that you can use for perfectly planning your weight loss diet.
The intermittent fasting diet plan consists of repetitive periods of eating and fasting. There are many techniques, with the 16/8 method where 8 hours are allotted per day for taking calories. The 5:2 method is also there. Here you have to limit the calories count to 500-600 for two times a week.
Since this method limits the time for eating, it is a simple way to eat less. If you are eating normally within the allotted period, you will surely undergo weight loss.
As per results, intermittent fasting usually takes 1-8 months to help you with 5-10 per cent weight loss.
Intermittent fasting is also helpful with improving the brain, increase in metabolism, and stopping ageing signs.
Diets based on plants
For vegetarians, it is naturally easier to control the weight. This is because vegetarian foods generally do not stack up the body with extra carbohydrates and fats.
For non-vegetarian people, it may be very tough to switch to a completely vegetarian diet suddenly. However, there is no reason why a normal diet should not contain more plant-based foods.
This type of diet plan also includes the exclusion of animal products, especially dairy and eggs. Too much honey, albumin, gelatin, whey, and casein should also be avoided.
This type of diet is also considered as a major change in lifestyle, and the diet should contain more vegetables, fruits, grains, legumes, and so on.
Since high calories foods get restricted, weight loss naturally happens. Within a month, a person following such a diet is expected to lose 2-3 kg, which is quite impressive.
Also, heart diseases, diabetes, and cancer risks get lowered significantly by following such a diet.
Diets with low carbohydrates
With a diet containing a lesser amount of carbohydrates, it is quite evident that it will be useful for weight loss. In this type of diet, carbohydrate intake is reduced within a healthy range against fat and protein intake. The protein is the main component though, with fat included in a minimum amount.
This type of diet can help you with controlling your hunger, increasing metabolism, and developing your muscles.
It has been seen that low carbohydrate diets are way more effective than low-fat diets for weight loss. If you are looking to get rid of the harmful fat stored in your belly in a short time, low carbohydrate diet is the one to try out.
Such diets also help in curbing cholesterol levels, thus regulating blood pressure and reducing heart health hazards.
This diet is mainly based on the idea that eating foods as they naturally are is better than eating it in any of its processed or modified forms. This means that the paleo diet says strict restrictions against dairy products, grains, and legumes.
In this diet, you have to eat fruits and vegetables mainly. Food should be eaten as a whole, with nuts, seeds, and lean meats. There are many versions of the paleo diet, and some of them offer kinder restrictions against processed food.
Paleo diet is extremely effective, with individuals losing up to 2-3 kg in just three weeks. Belly fats can be removed easily with following this diet.
This diet enriches the body with proteins. Hence, muscle mass is well developed. Cholesterol levels, blood pressure levels, and heart diseases can also get regulated.
Diets with low fats
Putting up a diet with low fat is perhaps the most followed diet regimen at present. In this diet, fat intake is limited to 30 per cent of the whole diet. When the consumption of fats is limited, a protein-based diet with adequate carbohydrates generally fills the gap.
When such a diet is practised, the fat reduction of the body goes on, which immediately affects body weight. Such diets also include more vegan based foods. Therefore, the metabolic activities increase in the body, which also helps to burn more fat.
However, it is not as effective as the diet with low carbohydrate plan, which is certainly more effective. Even then, a low-fat diet is also useful if you are looking to tone down your body.
For extremely obese people, this diet is extremely effective.
As the name suggests, the Mediterranean diet consists of foods that are mainly consumed in Greece and Italy. Initially, the Mediterranean diet was introduced for lowering heart diseases. Results have shown that it is also equally effective for weight reduction.
This diet contains abundant vegetables, fruits, seeds, nuts, fish, whole grains, olive oil, seafood, tubers, and so on. Red meat intake is restricted, and eggs and dairy products are limited.
Mediterranean diet also restricts trans-fats, processed foods, and refined oils. Results have shown that people who follow the Mediterranean diet and exercise regularly have lost more than 4 kg within three weeks.
Since this diet promotes the intake of antioxidants, inflammation is significantly reduced. The risk of heart diseases has also gone down with following this diet.
Weight Watchers or WW
Weight Watchers are now commonly known as WW, and this is one of the most popular programs globally for weight loss.
The best part of this diet plan is that no foods are restricted. In this plan, different foods are segregated according to their composition at first. After that, each of the foods is given a specific value or food point. Once you are in a WW plan, you are limited with a food point. You can only eat the foods up to your limit point in a day, and must not exceed it.
In this way, people follow a controlled diet without feeling anything. This helps in weight loss, and people get the results even without realizing it sometimes.
The DASH diet stands for Dietary Approaches to Stop Hypertension. This is one of the most organized plans which can bring down the blood pressure level and help in the reduction of weight as well.
This plan includes the intake of lean meats, whole grains, fruits & vegetables, and foods with low salt, sugar, and fat in them.
Even though this diet program is not directed towards weight loss, it is one of the most successful diet plans that work for weight loss too. In this diet plan, your food intake is divided into servings. The intake is limited according to your current plan.
Usually, the servings include all essential nutrients adequately and trade fats for low carbohydrates and proteins.
With the proper following, WW can be an effective diet plan for weight loss.
Weight Loss Meal Plan
For those who don’t want to follow a diet plan strictly, weight loss meal plans are available. In such plans, generally, weight loss is targeted by scheduling some days following a meal plan.
Given below is a 5-day weight loss meal plan that will provide you with the general idea of how it works.
Average 5 Days Meal Plan
This plan promotes eating rather than restricting it, but in a different way so that it can be effective for weight reduction. Read on to find out how.
The breakfast should consist of frozen of fresh fruits. These should not contain any added sugar. Switching to such a breakfast will help you lose up to 10 pounds in a year. You will also be full for longer periods.
Along with it, you can add beverages such as tea or coffee. Try to avoid milk and sugar. If necessary, try using sugar alternatives and nonfat kinds of milk.
For lunch, include green vegetables as much as possible. Use mixed green veggies, and they can be chopped and dressed, as per the need. Include a salad in lunch as well, which should be heavier with fruits. Include tomato and lettuce as well. Also include onions, cucumber, peppers, squash, and so on.
For dinner, try salads as well. Try mixing up fish, vinegar and salad. Check the ingredients and assess what kind of tasty preparations are possible. You will only enjoy the food if it is delicious.
If dessert is necessary, try mixed berries.
For breakfast, try omelette with the white part of the egg. Take grilled vegetables with it, and also include properly diced brown baked potatoes. You can also use blueberries for a refreshing feeling. For beverages, try cocoa or hot tea. For cocoa, use sugar substitutes and nonfat milk. You can also include grapes if you want.
When it comes to lunch, you should include salad again. Use garlic as the main component, and try to use fresh young veggies. You can include a turkey sandwich with it, and the inclusion of sliced tomatoes is recommended. Mustard with low sodium content can be used.
Fruits or popcorn will make an excellent mid time snack.
For dinner, a vegetable burger can be considered. Avoid meat, and eat the veggie burgers with low sodium content. Mix peppers and low sodium-containing mustard with it, along with fresh steamed vegetables and you are good to have a healthy dinner.
For dessert, balsamic vinegar with fresh strawberries is recommended.
Include blueberries with whole grained cereals as the breakfast on Day 3. This may include cracked wheat, barley, or oatmeal. Do not use added sugar. Drink peppermint tea or coffee with sugar substitute and nonfat milk.
For mid snacks, fresh fruits and vegetables like watermelon and carrots are a good option.
For lunch, try the vegetarian chilli, which is low in sodium content. Take fresh corn with four ears, and have only one ear.
For the mid-afternoon session, try out fruits and cottage cheese. You can also take fresh fruit juices without added sugar.
For dinner, try out spinach salad, with lots of other vegetables. Include tomatoes and carrots, and canned beans can also be used. Try out chicken cooked with cherry tomatoes, and eat brown rice with it.
For dessert, take sugar-free frozen yoghurt with frozen strawberries.
For the 4th day, try fresh fruits in breakfast. Enrich it by the addition of yoghurt with no added sugar. You can also have cheese without fat and strawberry slices. Try tea or coffee with nonfat milk and sugar substitutes as usual.
For a mid snack, you can have vegetable soup, which should be rich with beans and low in sodium content. Red bean soup is an excellent inclusion. Try to make soups at home instead of the processed ones that come in packets.
For lunch, you can have a tuna sandwich. Take the low-fat one, with mayo or yoghurt. Include onions, cereals, pepper, and baby spinach. Mix them in a whole wheat bread piece. You can have mixed fruit and vegetable salad with it.
For mid-afternoon snacks, try baked sweet potatoes.
Have honey mustard dressing along with a salad for dinner. Try mixing the salad with many vegetables, and include mixtures that can taste good. You can include dressed salad, along with Tofu and curried quinoa. These are rich in nutrition and low in fats.
For dessert, have berry mousse with vanilla extract.
Have orange-vanilla oatmeal in breakfast, accompanied with tea or coffee with sugar alternatives and nonfat milk.
Try carrots for a healthy mid snack.
For lunch, have soup made of tomato cream, and have scallions and lemon-flavoured buttermilk. You can add pepper flakes to spice up the taste, and also include lettuce in it.
In dinner, go for salmon fish. Try to prepare its taste without adding too many heavy ingredients. Include soba noodles with it, which is a low-calorie meal. Have white wine with it, and also take spinach if you feel hungry.
Mix frozen berries with plain yoghurt and ice to create a fruit smoothie as dessert.
Overall, it can be seen that exercising is not the only way to lose weight. How a person eats is also very much important to determine weight and physical health. Therefore, it is always recommended to control meals and diets. It should be accompanied by exercises, of course, but taking control of the food intake is the primary step for weight loss. Since there are multiple ways of controlling diets and following meal plans, your weight loss is up to you. All of the mentioned plans and diet control techniques are effective. Hence, a person should choose the diet plan or meal plan which suits their lifestyle the best. Once you feel that a diet plan is fulfilling your hunger and making your lifestyle healthier, maintain a healthy weight becomes easier.