Diet Plan For 2 Months

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Diet plan for 2 months has been invented by a team of experts who combined their knowledge, skills and experience in the food service industry. It is designed to help those who want to look better. The 2-month diet plan is easy to carry out and does not require immense willpower or motivation.

How to lose weight in 2 months 

How to lose weight in 2 months 
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Sometimes we want to achieve our weight loss goals quickly, whether it’s kickstarting a new year or getting ready for a holiday or wedding where we want to feel our best. Although making healthy changes is a long-term journey, two months is an achievable timeline to see weight loss results. 

It’s important to remember that making sustainable changes to our diet and lifestyle and building lasting habits are critical in ensuring that any weight we lose stays off in the long run. 

Fad diets often claim to be the answer to losing weight quickly. But, evidence suggests that most people only last 12 days on their fad diet and 41% of calorie counters go on to gain back more weight than they lost. These diets are often too restrictive or low-calorie and interfere with our lifestyles, which means we can’t stick to them in the long term. 

Instead, a more sustainable option that fits into your lifestyle means you’ll continue to see positive results and will be able to maintain your new habits well beyond two months. 

Although only one piece of the weight-loss puzzle, our diet directly affects our weight. Exercise, stress levels, and sleep quality are all equally important, but an excellent place to start is often considering what we’re eating. 

So, what should I eat to lose weight in 2 months? 

Research suggests that a lower-carb diet is the most effective way to lose weight and keep it off. Reducing our carb intake means we naturally eat more protein and healthy fats, which are more filling than carbs. Not only does this mean we’re more likely to feel satisfied from our meals, but we also stay fuller for longer, so we’re less likely to snack throughout the day. 

Additionally, by reducing the amount of carbohydrates in our diet, we can also reduce our cravings for refined carbs, such as crisps and chocolate. Refined carbohydrates create significant peaks and troughs in our blood sugar (blood glucose) levels, leading to cravings for more carbs, leaving us trapped in a vicious cycle. Eating a lower-carb diet can reduce these cravings, helping us to consume fewer ultra-processed foods and lose weight. 

Since protein and fat have less impact on blood sugar levels, eating more of these means fewer blood sugar fluctuations throughout the day and lower insulin levels. Lower insulin levels can, in turn, aid with weight loss as consistently high insulin levels promote fat storage. 

However, there’s no need to cut out carbs entirely. Extreme changes to our diet are rarely sustainable in the long term. Instead, choose lower-carb options where possible and, when you do eat carbs, opt for higher fibre carbohydrates (for example, sweet potato, oats, or whole wheat pasta). Fibre makes us feel fuller for longer and means that we’re less likely to see dramatic fluctuations in our blood sugar levels. 

Here’s a weekly lower-carb meal plan to help you get started. Don’t like one of the suggestions? Swap it out for one of our other recipes. 

BREAKFASTLUNCHDINNER
MONDAYToasted muesliTomato soupChana masala
TUESDAYOvernight oatsLeftover tomato soupOne-pot fish fennel and black olives
WEDNESDAYSavoury muffinsWarm halloumi, spelt, and roast seasonal vegetable saladLamb meatball, lentil, and kale stew
THURSDAYVery berry smoothieCoconut dhalTortilla pizza
FRIDAYItalian omeletteLeftover coconut dhalDuck a L’orange
SATURDAYBlueberry oat pancakes Sweetcorn frittersButter chicken
SUNDAYShakshuka Cajun salmon and salsaIndian spiced roast chicken with Hassleback vegetables
OPTIONAL SNACKS100g Greek yoghurt with a handful of berries (v)Veggie sticks with 60g hummus (v)1-2 hard-boiled eggs (v)A handful of nuts (v)
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As we’ve mentioned, diet is just one of many factors influencing our weight. Building healthy habits around diet plus exercise, sleep, and stress levels is key to long-term change. So, what are some of the other changes you can make to see weight loss results in 2 months? 

Healthy habits are things like planning your meals in advance, learning which healthy foods you like (or dislike!) so that you can find healthy meals that you genuinely enjoy, going for a walk each morning or exercising in your lunch break, going to bed at the same time each night, practising a positive attitude, trying deep breathing each morning, and allowing yourself to enjoy the things you love in moderation. 

Some of these will take longer to solidify than others, and you don’t need to introduce all the healthy habits you want to develop at once. Small changes over time can lead to significant results that stick in the long term.

Here’s a bit more detail. 

Increase movement

It might seem obvious, but a great way to increase our chances of losing weight is to improve our activity levels throughout the day. There’s no need to go crazy with hour-long workouts every day, though. Walking is a great way to boost daily activity, burn calories, and it doesn’t need to feel like a chore. 

You can also try incorporating ‘exercise snacking’ into your daily routine. Exercising for shorter, more intense periods (known as high-intensity interval training) can provide just as many, if not more, health benefits than longer, less intense exercise sessions. Try adding a mixture of cardio and strength training activities, such as squats while waiting for the kettle to boil and star jumps before eating your lunch. 

You’ll soon be racking up minutes of cardio and seeing fat loss results and health benefits.

Prioritise sleep 

Getting a good night’s sleep is sometimes easier said than done, but a little known fact is that our sleep can, directly and indirectly, impact our weight. 

Research shows that when people get at a good night’s sleep (at least 8.5 hours), they are less hungry, eat less, and have fewer cravings the next day. When the same people got just 4.5 hours of sleep, their appetite increased. They couldn’t resist ‘highly palatable, rewarding snacks’ (such as cookies, ice cream, and crisps) even though they had eaten a satisfying meal two hours earlier.

So, getting enough sleep means you’re better prepared to make healthy choices and are more likely to resist temptations.

To improve your sleep, aim to avoid caffeine after lunch, avoid screen time and bright lights before bed, and consider taking a magnesium or zinc supplement. 

Plan your meals

We’ve done the work for your first week (see above), but set yourself up for success by planning your meals for the next seven weeks. This is important because creating a meal plan at the start of the week (and making sure you have all the ingredients you need) makes it so much easier to stick to your plan and avoid giving in to sudden cravings. 

If you’d like to be even more prepared, consider batch cooking your meals for the week ahead. That way, you’ll have no excuse to give in to cravings! 

Manage stress

Like sleep, stress is one of the lesser-known factors that can hamper our weight loss attempts. When we’re stressed, for example, we tend to favour foods that are high energy and high in refined carbohydrates, which, over time, can lead to weight loss. 

To manage stress, you could try meditation. If you are new to meditation, try to practice 2 minutes of deep breathing each day. Taking a mini-break during stressful times can reduce stress levels and means we’re less likely to give in to emotional eating.

The 8 week diet plan

During the 7-day week, pick from one these options for breakfast, lunch and dinner. As you need to make sure your total calories consumed does not exceed your calorie deficit number every day, we’ve added the calorie values to each meal. 

Meal plans for weeks 1 and 2

Breakfast 

  • Porridge with raspberries (109 calories)
  • Overnight oats with raspberries (196 calories)
  • Poached eggs on toast (189 calories)
  • Mixed berry and yogurt smoothie (89 calories)
  • Bananad and honey (99 calories)

Lunch

  • Quorn lunch bowl(opens in new tab) (161 calories)
  • Green miso noodle bowl(opens in new tab) (198 calories)
  • Mediterranean vegetable chilli(opens in new tab) (190 calories)
  • Pork pittas with mango and pomegranate salsa(opens in new tab) (222 calories)
  • Tuna and red pesto pasta(opens in new tab) (370 calories)

Dinner

  • Wholewheat spaghetti with roasted vegetables(opens in new tab) (400 calories)
  • Wild mushroom risotto(opens in new tab) (317 calories)
  • One-pot tuna puttanesca(opens in new tab) (429 calories)
  • Lemon chicken and rice stir-fry(opens in new tab) (204 calories)
  • Chinese vegetable chow-mein(opens in new tab) (170 cals)

Snacks

  • Medium apple with 2tbsp peanut butter (283 calories)
  • Energy balls(opens in new tab) (106 calories)
  • Banana smoothie(opens in new tab) (165 calories)
  • Red pepper hummus(opens in new tab) (128 calories per portion) with 4 x cracked black pepper Rivita crackers(opens in new tab) (136 calories)
  • Baked chickpeas(opens in new tab) (71 calories)

Exercise 

The National Activity Guidelines(opens in new tab) give a great breakdown of what your exercise plan over the 2 months could look like. But to get started, PT Claire says, “In terms of a basic plan for weight loss, I’d suggest a full-body programme as follows, which can be progressed by splitting it into separate upper and lower-body sessions so that the person is doing more exercises per muscle group. Cardiovascular (CV) training can be progressed by lengthening the time, intensity or even starting to do high-intensity interval training (HIIT).”

Here’s an example of a full-body programme you could try:

Meal plans for weeks 3 and 4

Breakfast 

  • Strawberry and rhubarb breakfast bars(opens in new tab) (388 calories)
  • Scrambled eggs and mushrooms (91 calories)
  • Boiled egg with toast soldiers (285 calories)
  • Alpen No Added Sugar cereal(opens in new tab) (199 calories)
  • Kiwi, Greek yogurt and blueberries (95 calories)

Lunch

  • Spring vegetable soup(opens in new tab) (130 calories)
  • Chicken pittas(opens in new tab) (176 calories)
  • Winter root vegetable tagine(opens in new tab) (353 calories)
  • Vegetable tortilla(opens in new tab) (390 calories)
  • Rainbow cabbage salad(opens in new tab) (129 calories)

Dinner

  • Smoked salmon stir-fry(opens in new tab) (429 calories)
  • Roast lamb with potatoes and rosemary(opens in new tab) (381 calories)
  • Cheese and tomato bake(opens in new tab) (481 calories)
  • Sausage, mushroom and bean stew(opens in new tab) (440 calories) – swap out the sausage for a non-meat version to make this dish vegan.
  • Split pea and vegetable curry(opens in new tab) (300 calories)

Snacks

  • Homemade cheese straws(opens in new tab) (40 calories each)
  • Quick pizza(opens in new tab) (218 calories)
  • Super greens dip (62 calories) with 4 x cracked black pepper Rivita crackers(opens in new tab) (136 calories)
  • Spicy baked chickpeas(opens in new tab) (70 cals)

Exercise

The national Physical Activity Guidelines recommend that adults and older adults (aged 19 and over) aim for at least 150 minutes of moderate-intensity exercise (including swimming, brisk walking and cycling) or at least 75 minutes of vigorous-intensity exercise per week (including running and sports) or a combination of both.

Claire says that building strength over the 8-week period is also essential, “to keep muscles, bones and joints strong and minimise sedentary time (e.g. hours glued to your desk) by breaking up periods of inactivity. Doing all of this will most certainly help you to lose weight over a two-month period.” 

Meal plans for weeks 5 and 6

Breakfast 

  • Spinach omelette – 1 medium egg, 60g of spinach (94 calories)
  • Two crumpets with butter (183 calories)
  • Blueberry bircher museli – 5g Bircher muesli, 1/2tsp cinnamon, 15ml unsweetened apple juice, 10-12 blueberries (105 calories)
  • Grapefruit, satsuma and pomegranate (75 calories)
  • Mixed spice museli(opens in new tab) (424 calories)

Lunch

  • Tarka dahl(opens in new tab) (137 calories)
  • Sweet potato pasta(opens in new tab) (198 calories)
  • Baked stuffed peppers(opens in new tab) (240 calories)
  • Minestrone soup recipe(opens in new tab) (190 calories)
  • Leek and potato soup(opens in new tab) (140 calories)

Dinner

  • Salmon and potato salad(opens in new tab) (470 calories)
  • Pasta with roasted cherry tomatoes(opens in new tab) (473 calories)
  • Steak with reduced fat chips (425 calories)
  • Tuna and tomato calzone(opens in new tab) (410 calories)
  • Lean lamb chop(opens in new tab) with couscous (560 calories)

Snacks

  • Energy balls(opens in new tab) (106 calories)
  • Banana smoothie(opens in new tab) (165 calories)
  • Super greens dip (62 calories) with 4 x cracked black pepper Rivita crackers(opens in new tab) (136 calories)
  • Spicy baked chickpeas(opens in new tab) (70 cals)

Exercise

Once you’ve got the cardio and beginners’ strength training under your belt, Claire says, “try to do functional functional exercises which help with active daily living as well as compound exercises that work multiple joints and muscle groups – examples are squats, lunges and press-ups.

“You can get your daily steps by walking instead of driving and taking the stairs instead of using the lift. Keep things simple and take things one at a time to create the habit, then move onto the next stage.”

Meal plans for weeks 7 and 8

Breakfast 

  • Bran Flakes with skimmed milk (166 calories)
  • 1/2 grapefruit and 1 toasted teacake (216 calories)
  • 2 slices of toast with 100g grilled tomatoes (125 calories)
  • Boiled egg with toast soldiers (285 calories)
  • Banana smoothie(opens in new tab) (165 calories)

These are just examples of some low-calorie breakfast ideas(opens in new tab), with plenty more out there.

Lunch

  • Pitta pesto pizza(opens in new tab) (500 calories)
  • Salmon and scrambled egg bagels(opens in new tab) (639 calories)
  • Tuna and red pesto pasta(opens in new tab) (370 calories)
  • Mixed bean salad(opens in new tab) (180 calories)
  • Bacon and broccoli pasta salad(opens in new tab) (340 calories)

Dinner

  • Chicken stir fry(opens in new tab) (various)
  • Honey and mustard marinated road salmon (438 calories)
  • Cheese and tomato bake(opens in new tab) (481 calories)
  • Sausage, mushroom and bean stew(opens in new tab) (440 calories) – swap out the sausage for a non-meat version to make this dish vegan.
  • Wild mushroom risotto(opens in new tab) (317 calories)

Snacks

  • Protein bar (around 300 calories)
  • Energy balls(opens in new tab) (106 calories)
  • Banana smoothie(opens in new tab) (165 calories)
  • Super greens dip (62 calories) with 4 x cracked black pepper Rivita crackers(opens in new tab) (136 calories)
  • Spicy baked chickpeas(opens in new tab) (70 cals)

Exercise

Follow the exercise plan for how to lose 2 stone as per other weeks.

As Claire says, “The best thing to do is to take baby steps because a drastic change will possibly lead to a return to an unhealthy lifestyle. By taking it one step at a time, you will ensure that your new normal is sustainable.

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