The Best Diet Plan for Weight Loss
The best diet plan for weight loss is any one that you can stick to over a long period of time. This means you need to be prepared to make changes to the way you currently eat and prepare your meals.
Diet plans are a dime a dozen. You want to lose weight, you want to trim down, you want the girl at the grocery store checkout line to stop giggling into her palm when she sees your girth. Whatever it is that you want, I’m going to make a bold claim: You can’t lose weight effectively without looking at calorie intake. I don’t care if you’re doing weights three times a day and haven’t eating anything since 1972. If you aren’t taking in fewer calories than you’re burning, you won’t lose weight. In case this isn’t obvious, let me state it outright:
Balanced Diet Plans for Weight Loss
While creating a diet chart, it is important to make sure it is balanced and ensures that you receive all the required nutrients. Thus, include the following nutrients in your diet plan:
1. Carbohydrates Diet Plan
Carbs are the body’s main source of energy and should make up half of your daily calorie requirement. However, it’s important to choose the right type of carbs. Simple carbs, such as bread, biscuit, white rice and wheat flour, contain too much sugar and are bad for you.
Instead, opt for complex carbs that are high in fiber and packed with nutrients as compared to simple carbs. This is because Fiber-rich complex carbs are harder to digest, leaving you feeling full for longer, and are therefore the best option for weight control.
Brown rice, millets such as ragi and oats are all good complex carb choices.
2. Proteins Diet Plan
Most Indians fail to meet their daily protein requirement. This is troublesome, as proteins are essential to help the body build and repair tissue, muscles, cartilage and skin, as well as pump blood. Hence. a high protein diet can also help you lose weight, as it helps build muscle – which burns more calories than fat.
For instance, about 30% of your diet should consist of protein in the form of whole dals, paneer, chana, milk, leafy greens, eggs, white meat or sprouts. Having one helping of protein with every meal is essential.
3. Fats Diet Plan
A food group that has acquired a bad reputation, fats are essential for the body as they synthesize hormones, store vitamins and provide energy. Experts suggest one-fifth or 20% of your diet must consist of healthy fats – polyunsaturated, monounsaturated and Omega-3 fatty acids.
For example, using a combination of oils for different meals – including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower and groundnut oil – along with restricted quantities of butter and ghee is the most optimal way to consume fats. But, you must avoid trans fats – that are found in fried snacks, completely for a balanced Indian Diet Plan.
4. Vitamins and Minerals Diet Plan
Vitamin A, Vitamin E, Vitamin B12, Vitamin D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Since, these are primarily derived from plants, meat and fish, minerals can also be found in nuts, oilseeds, fruits and green leafy vegetables.
Experts and nutritionists recommend consuming 100 grams of greens and 100 grams of fruits accordingly.
5. Indian Weight Loss Diet Plan Meal Swaps
One of the easiest ways to eat healthy is to swap out the unhealthy foods from your Indian Diet plan is with its healthier alternatives.
For example, fulfil your cravings for a snack to munch on with air popped popcorn instead of relying on potato chips. So, it is great if you check out a few healthy meal swap options that you could try going forward.
Along with a balanced Weight loss diet chart plan, these habits will help you stay healthy:
- Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks in controlled portions for the day. Spacing your meals across regular intervals prevents acidity and bloating and also keeps hunger pangs at bay. So, quit your junk food habit by making healthier snacking choices in your indian diet plan.
- Have an early dinner: Indians eat dinner later than the other societies across the world. Since metabolism slows down at night, a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.
- Drink a lot of water: How does drinking more water help you lose weight? For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight and also find a list of drinks that will help you lose weight here.
- Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.
In conclusion to everything stated above. you don’t necessarily have to ditch your regular food habits or make massive changes to your diet, all you need is to follow the best balanced Indian diet plan to get fit!
How to plan meals for weight loss
A person should plan their meals according to their requirements. They should consider:
- how much weight they need to lose
- their activity levels
- any dietary requirements for health conditions
- any personal, cultural, or religious dietary requirements
- how much available time they have for food preparation and shopping
- their level of cooking expertise and the difficulty of recipes
- whether the meal plan needs to include other members of the household
Online resources are available that can help a person plan their meals. However, each plan’s nutrient content can vary greatly, so a person must ensure they receive a sufficient amount of vitamins, minerals, and fiber.
The following section contains a healthy meal plan for weight loss that a person can adapt as necessary.
7-day weight loss meal plans with grocery list
The following meal plan provides options for 7 days of meals and snacks. The plan consists of nutrient-dense whole foods.
A person should determine the appropriate portion sizes, according to their weight loss goals, activity levels, and individual requirements.
|1||scrambled egg with spinach and tomato||tuna salad with lettuce, cucumber, and tomato||bean chili with cauliflower ‘rice’||apple slices and peanut butter|
|2||oatmeal with blueberries, milk, and seeds||hummus and vegetable wrap||sesame salmon, purple sprouting broccoli, and sweet potato mash||tangerine and cashew nuts|
|3||mashed avocado and a fried egg on a slice of rye toast||broccoli quinoa and toasted almonds||chicken stir fry and soba noodles||blueberries and coconut yogurt|
|4||smoothie made with protein powder, berries, and oat milk||chicken salad with lettuce and corn||roasted Mediterranean vegetables, puy lentils, and tahini dressing||whole grain rice cake with nut butter|
|5||buckwheat pancakes with raspberries and Greek yogurt||vegetable soup with two oatcakes||fish tacos with slaw||boiled egg with pita slices|
|6||apple slices with peanut butter||minted pea and feta omelet||baked sweet potato, chicken breast, greens||cocoa protein ball|
|7||breakfast muffin with eggs and vegetables||crispy tofu bowl||lentil Bolognese with zucchini noodles||carrot sticks and hummus|
A weight-loss diet plan can often begin in the grocery store.
Planning ahead can help when it comes to purchasing and eating the right foods. If a person can visualize their shelves and refrigerator full of healthy foods, they may also be less tempted to add unhealthy varieties to their stock.
A person can consider the following tips:
- Creating a meal plan for the week ahead featuring healthy meals and basing a grocery list only on what those meals need. Then, committing to purchase only what is on the list to avoid choosing unhealthy snacks.
- Visualizing the store layout beforehand and avoiding the ice cream and candy aisles to reduce temptation.
- Reducing trips to the grocery store by stocking up on healthy items that are easy to store, such as lentils, oatmeal, quinoa, and rice.
- Ordering groceries for collection to avoid temptation when walking past the baked goods aisle.
Healthy additions to add to any grocery list include:
- canned or dried beans and lentils
- grains, such as brown rice and quinoa
- fresh and frozen fruits and vegetables
- fish and lean meats, including turkey
Understanding exactly what is needed and cutting out snacks high in added sugar and fat can make grocery shopping easier.
Weight loss and meal plans for vegetarians and vegans
When considering ways to lose weight, vegetarians and vegans should include whole foods and limit refined carbohydrates and processed foods. People should pay particular attention to packaging labels when purchasing meat alternatives, as many of these products contain added sugar and fat.
People who eat a plant-based diet will also need to ensure that their meals contain enough protein. Some good sources of plant protein include:
- whole grains
Vegan meal plan
Research shows that people who follow a vegan diet tend to have a lower body mass index (BMI) compared to omnivorous diets and pescatarian diets.
Vegan diets are entirely plant-based, which means they do not include meat, eggs, or dairy products.
Vegan diets eliminate many foods high in fat, cholesterol, calories, and saturated fat. However, since animal diets contain vitamin B12, individuals following a vegan diet will need to find other sources of B12, such as supplements or fortified plant milks and cereals.
The following provides an example of a 1-day vegan meal plan.
|oatmeal with one-quarter cup of cooked rolled oats, a half cup of sliced banana, one-quarter cup of peanut butter, and soy or almond milk||grain bowl with 1 cup of quinoa and 1 cup of mixed vegetables including chick peas, Brussels sprouts, and broccoli||sweet potato tacos with avocado, onion, and tomato||hummus with carrot and celery sticks|
Vegetarian meal plan
Those who follow a vegetarian diet avoid meat and fish but may continue to eat eggs and dairy products.
Source shows that following a vegetarian diet can be an effective way to lose weight. However, individuals who follow a vegetarian diet need to be careful about what they eat to ensure they meet their nutritional requirements.
The below meal plan provides an example of what one day following a vegetarian diet might encompass.
|2 hard-boiled eggs with a dash of hot sauce and salt||kale salad with raisins, chickpeas, walnuts, and roasted sweet potatoes||black bean burgers with avocado and roasted Brussels sprouts on the side||plain yogurt with granola|
Learn more about vegan and vegetarian diets here.
Weight loss meal plan for people with diabetes
Losing weight can help a person with diabetes manage their blood sugar levels and avoid complications.
According to the American Diabetes Association, people with diabetes should lose weight through a combination of exercise, diet, and portion control. Low glycemic index (GI) foods can help someone avoid spikes in blood sugar while they lose weight.
A person who has type 1 diabetes should consult their doctor or dietitian for help devising a weight loss plan. People will need to manage their diet to work alongside any medications they take to control their blood sugar levels.
Diabetes meal plan
For individuals with diabetes, a healthy meal plan should focus on whole foods rather than processed foods to help manage blood sugar levels as much as possible.
It will include non-starchy vegetables such as broccoli, spinach, and green beans. It will also incorporate fewer added sugars and refined grains, such as white bread, rice, or pasta.
Below is an example of what one day following a diabetes meal plan might entail.
|2-egg omelet with vegetables (spinach, mushrooms, bell pepper, avocado), and 1 cup blueberries on the side||sandwich: 2 regular slices high fiber whole grain bread, 2 oz canned tuna in water mixed with 1 tbsp lemon juice, and 1 mashed avocado||1 cup cooked lentil penne pasta, 1.5 cups veggie tomato sauce (cook garlic, mushrooms, greens, zucchini, and eggplant into it), 2 oz ground lean turkey||15–20 baby carrots with 2 tbsp plain hummus|
Heart-healthy weight loss and meal plan
Dietary choices can Source to obesity and type 2 diabetes, which can increase person’s risk of cardiovascular disease.
A heart-healthy meal plan emphasizes foods that support cardiovascular benefits, such as vegetables, whole grains, and oily fish. It also limits red and processed meats, alcohol, and foods high in sugar and salt.
Examples of heart-healthy diets include the Dietary Approaches to Stop Hypertension (DASH) diet, the Mediterranean diet, and vegetarian diets. Source shows all of these diets can help prevent cardiovascular disease.
Below are some meal options for a heart-healthy diet.
Heart-healthy meal plan
|mixed fruit parfait (cantaloupe, strawberries, blueberries, kiwi) with a side of whole grain toast||1 cup whole grain pasta with mixed vegetables (tomato, onion, kale) cooked in a skillet with 1 tbsp lemon and olive oil||2 oz serving of salmon, with a side of green beans||1 cup of mixed nuts — almonds, walnuts, and cashews|