Best Eating Plan For Weight Loss

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If you’re planning to lose weight, then the best eating plan for weight loss is what you need. It could be a nightmare to find the best eating plan for weight loss and give up almost everything that you love. But you can make it fun by playing activity games with other people who want to lose weight.

The Best Meal Plan For Weight loss: What You Eat vs How Much You Eat

No doubt you’ve heard some people say losing weight is all about what you eat. And confusingly, you’ve heard others say it’s about how much you eat. So who’s right?

In actual fact, the answer is pretty simple. But sadly a lot of people falter at this first hurdle because of inaccurate information.

The “what you eat” crowd will tell you certain foods are bad and should be avoided at all costs. Think donuts, pizza, ice cream, and foods like that. Apparently, it’s these foods that will make you fat.

But here’s the thing…

    There’s no single food that’s inherently bad, just as there’s no food that’s inherently good.

“WTF?” I hear you cry. Let me explain.

You see, it all comes down to calories and how much of them you eat. You might hear this referred to as energy balance. Energy balance is simply a measure of how many calories you eat and drink versus how many you burn.

Burn more than you eat and you’ll lose weight (a calorie deficit). Eat more than you burn and you’ll gain weight (a calorie surplus). Simple.

“But Simon. I’ve heard people say a calorie isn’t a calorie.”

Keto, paleo, Intermittent Fasting, you’ve heard them all before, right? And you’ve probably tried one or two of them. Your social media is littered with fans of these diets claiming they have the best meal plan for weight loss.

So is there any truth to their claims?

    You might not expect me to say it, but… These diets work!

But not because they’re something magical. Going Keto and cutting out most of your carbs is simple way of creating a calorie deficit. The carbs aren’t weight loss evil.

Likewise, Intermittent Fasting works when it helps you create a calorie deficit. Skipping a meal and eating within a certain period of time isn’t weight loss voodoo.

The real secret to finding the best meal plan for weight loss is finding out what you enjoy. If that’s Keto, great. If skipping breakfast works for you, that’s great too.

Creating a meal plan that works for YOU is the most important thing of all.

And to prove it, let me introduce you to Hannah. For years, Hannah had been struggling to lose weight and followed every diet you could think of. From cutting out sugar, to low fat, to Slimming World. You name it, she’d tried it. So when it came to working together through online coaching we focused on getting things right for her. And judging by the pictures we did a damn good job.

Best Meal Plan For Weight Loss

This is the next big question. If losing weight is mostly about how many calories you eat, how do you know how many to have?

Should it be 1200, 1500, or the government recommended 2000/2500 (female/male)? Is there such as thing as too few calories? Will you go into Starvation Mode if you don’t eat enough?

Every answer seems to open up a new can of worms.

So to make things super simple for you, I created this handy guide to walk you through the entire process. And it’s free, so go here to grab a copy.

I set up Jamie’s calorie targets using the exact same process I’ve laid out in the guide. And the results speak for themselves.

So Can You Just Eat Anything And Lose Weight?

Technically, the answer is yes. But would I advise it? NO.

Managing those calories is the most important part of the process. But that doesn’t mean everything else gets thrown out like space garbage. Because nutrition is important.

After all, you want to be healthy as well as look good, right?

So here’s where I like to talk about the 80/20 rule. Thankfully, it’s pretty simple. All you need to do is make sure 80% of your diet comes from food filled with nutrients. Think fruit, vegetables, fresh meat, fish, and dairy.

This will make sure your body is getting the vitamins and minerals it needs in order to be healthy.

Once you’ve got that nailed, the remaining 20% can be whatever the hell you like. So if you fancy a donut to celebrate Sue’s birthday in the office, go for it. Or maybe you want a few squares of chocolate with a cup of cocoa while you chill out in front of the TV. As long as you have the balance right there’s nothing to fear.

    Essentially, as long as your diet doesn’t resemble a 5 year old’s birthday party, you’ll be doing alright.

Are There Any Foods You Should DEFINITELY Avoid?

Scaremongering in the fitness industry is rife. And it’s enough to make you want to rip someone’s arm off like a crazed Wookie.

Apparently ‘dairy is scary’, red meat is giving you cancer, artificial sweeteners are slowly killing you, and sugar is the devil in food form. But this couldn’t be more further from the truth.

Let’s take dairy for example. The overwhelming evidence shows you have nothing to worry about. In terms of bone density, breast cancer, fracture, etc the evidence is actually very much in favour of dairy. You can find out more by listening to this extensive podcast I recorded.

And it’s the same for sweeteners.

    Arguments driven by misinterpreted studies and latched onto by mainstream media in pursuit of click bait headlines.

In practical terms, you wouldn’t go far wrong by limiting refined sugar and processed foods. Although, note I said limit, not eliminate.

Simple Lose 20 Pounds In 1 Month Meal Plan

Congratulations for making the bold decision to follow a healthy meal plan this month in order to prompt weight loss. Contrary to what you might think, the journey will not be easy. You will likely be tempted to consume junk food, extra portions, and even snack now and then. Keep your eye on the prize though and try following this 1-month diet meal plan to the end.

You may be frustrated, especially if you keep weighing yourself and the scale does not budge. Keep in mind that the CDC suggests a healthy weight loss entails losing one to two pounds in a week (2). Anything more than this is deemed rapid and unhealthy weight loss and is linked with short-term side effects like nausea, diarrhea, headaches, and menstrual irregularities for the ladies (3).

In the long run, rapid weight loss is associated with gallstones and nutrition deficiencies (3). That said, even if you don’t lose 20 pounds by the end of the month, be proud of yourself if you shed four to eight pounds by then. You may be more likely to achieve this if you take up other weight loss interventions like exercise in addition to your meal plan. Be sure, though, to talk to your healthcare provider before making such changes.

1200 calories per day is the low end of what most health experts would recommend for weight loss. It may not be enough for you to maintain a healthy pace of weight loss. Work with a dietitian or use an online calculator to estimate an appropriate calorie amount to meet your individual needs while enabling weight loss. Then feel free to adjust this meal plan to meet those needs by increasing portion sizes or adding snacks.

So, what recipes are included in this 1-month healthy meal plan? Take a look at the 1 month 1200 calorie meal ideas:

1 month meal plan

Day 1

  •     Breakfast: 2 servings of Cottage Cheese with Raspberries (Calories- 323, Carbs- 25 g, Fat- 9 g, Protein- 36 g)
  •     Lunch: 1 Tomato and Hummus on Rye sandwich and one serving of Peanut Butter & Celery (Calories- 422, Carbs- 44 g, Fat- 22.5 g, Protein- 16.3 g)
  •     Dinner: 1 Black Bean Vegetarian Quesadillas tortilla and one serving of easy hard-boiled eggs (Calories- 446, Carbs- 50.4 g, Fat- 16.5 g, Protein- 25.3 g)

    Total Daily Calories: 1190

Day 2

  •     Breakfast: 1 serving of Southwestern Eggs and one orange (Calories- 317, Carbs- 18.6 g, Fat- 18.4 g, Protein- 20.1 g)
  •     Lunch: 1 serving of Chicken and Avocado Salad (Calories- 404, Carbs- 12 g, Fat- 25 g, Protein- 35 g)
  •     Dinner: 2 servings of Big Bad Bean Burrito (Calories- 489, Carbs- 62 g, Fat- 24 g, Protein- 15 g)

    Total Daily Calories: 1210

Day 3

  •     Breakfast: 1 serving of Crispy Hash Browns (Calories- 342, Carbs- 50 g, Fat- 14 g, Protein- 6 g)
  •     Lunch: 1 Peanut Butter and Jelly Sandwich and two Celery Stalks (Calories- 384, Carbs- 44 g, Fat- 19 g, Protein- 13 g)
  •     Dinner: 2 servings of Pasta with Fresh Tomato Sauce (Calories- 459, Carbs- 93 g, Fat- 4 g, Protein- 21 g)

    Total Daily Calories: 1185

Day 4

  •     Breakfast: 1 serving of Southwestern Eggs and two cusps of strawberries (Calories- 348, Carbs- 25 g, Fat- 19 g, Protein- 21 g)
  •     Lunch: 1 serving of Tuna Stuffed Pepper and one ounce of almonds (Calories- 376, Carbs- 19 g, Fat- 17 g, Protein- 41 g)
  •     Dinner: 1 serving of Pasta with Red Sauce and Mozzarella and 12 roasted asparagus spears (Calories- 446, Carbs- 57 g, Fat- 18 g, Protein- 21 g)

    Total Daily Calories: 1170

Day 5

  •     Breakfast: 6 ounces of Blueberry Vanilla Greek Yogurt and one apple (Calories- 339, Carbs- 29 g, Fat- 16 g, Protein- 14 g)
  •     Lunch: 1 serving of Deli Beef and Sharp Cheddar Roll-Ups and one avocado (Calories- 392, Carbs- 4 g, Fat- 35 g, Protein- 9 g)
  •     Dinner: 1 Taco Salad serving (Calories- 471, Carbs- 10 g, Fat- 23 g, Protein- 50 g)

    Total Daily Calories: 1202

Day 6

  •     Breakfast: 2 servings of fruit salad (Calories- 266, Carbs- 66 g, Fat- 2 g, Protein- 4 g)
  •     Lunch: 1 serving of Tuna and Ranch Garden Salad Sandwich (Calories- 445, Carbs- 35 g, Fat- 20 g, Protein- 34 g)
  •     Dinner: 1 serving of Easy Cheesy Mixed Vegetables (Calories- 467, Carbs- 26 g, Fat- 14 g, Protein- 55 g)

    Total Daily Calories: 1178

Day 7

  •     Breakfast: 4 easy to peel hard-boiled eggs (Calories- 287, Carbs- 2 g, Fat- 19 g, Protein- 25 g)
  •     Lunch: 1 serving of Paleo Avocado Chicken Salad (Calories- 343, Carbs- 8 g, Fat- 25 g, Protein- 16 g)
  •     Dinner: 1 lettuce wrapped cheeseburger (Calories- 557, Carbs- 7 g, Fat- 43 g, Protein- 34 g)

    Total Daily Calories: 1187

 Guidelines for Losing Weight

Since food equals calories, in order to lose weight you must either eat fewer calories, exercise more to burn off calories with activity, or both. Food that is not used to fuel the body is stored as fat.

A major component of losing weight is to make smarter food choices. Here’s how:

Limit non-nutritious foods, such as:

  •     Sugar, honey, syrups and candy
  •     Pastries, donuts, pies, cakes and cookies
  •     Soft drinks, sweetened juices and alcoholic beverages

Cut down on high-fat foods by:

  •     Choosing poultry, fish or lean red meat
  •     Choosing low-fat cooking methods, such as baking, broiling, steaming, grilling and boiling
  •     Using low-fat or non-fat dairy products
  •     Using vinaigrette, herbs, lemon or fat-free salad dressings
  •     Avoiding fatty meats, such as bacon, sausage, franks, ribs and luncheon meats
  •     Avoiding high-fat snacks like nuts, chips and chocolate
  •     Avoiding fried foods
  •     Using less butter, margarine, oil and mayonnaise
  •     Avoiding high-fat gravies, cream sauces and cream-based soups

Eat a variety of foods, including:

  •     Fruit and vegetables that are raw, steamed or baked
  •     Whole grains, breads, cereal, rice and pasta
  •     Dairy products, such as low-fat or non-fat milk or yogurt, low-fat cottage cheese and low-fat cheese
  •     Protein-rich foods like chicken, turkey, fish, lean meat and legumes, or beans

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