Diet Plan For Body Fat Loss

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Diet plan for body fat loss is based on the amount of calories consumed and burnt. Your body fat percentage depends upon various factors, such as age, sex, height, and body frame. There are many people who gain weight while they are in an attempt to lose their body fat. So it is very important to choose the most perfect diet plan for your body type.

The Dangers of Fat Accumulation

In addition to the higher BMI, excessive fat accumulation in the abdomen area can potentially pose the following health risks:

  • Heart disease
  • Sleep apnea
  • Colorectal cancer
  • Insulin resistance and type 2 diabetes
  • High blood pressure

One cannot reduce belly fat overnight. A long-term plan is the best approach to losing belly fat. However, following the above tips can take you one step closer to your fat loss goals. That said, it is ideal to speak to an expert before you get started on your weight loss goals. Speak to some of India’s best nutritionists and fitness coaches, and begin your fat loss journey.

Foods To Help Control Fat

1. Have A Protein-Rich Diet

Protein is arguably the most important macronutrient for weight loss as it reduces appetite, overeating and cravings. 

Protein-rich foods help speed up your metabolism making weight loss easier.  Protein not only supports building muscle mass but even prevents muscle loss in case you are on a calorie-restricted diet. 

Common protein-rich foods are black beans, lentils, yoghurt, cottage cheese and milk among others as eggs, lean meat, chicken and fish. 

2. Reduce Carbohydrate Consumption

When we consume high carbohydrate foods, our fat storage hormones kick into gear. 

Carbohydrate-rich foods such as white bread, rice, cakes and biscuits and sugary foods such as soft drinks, packed juice, and chocolates result in high amounts of glucose being released into the bloodstream on eating. In order to get this heavy load of glucose out of the bloodstream, insulin is secreted by the pancreas. 

High levels of insulin over time result in fat storage, specifically around the abdomen. So in order to control the amount of insulin we have to manage our carb intake. 

3. Avoid Trans-fat

When any type of oil is exposed to heat (from a flame or an oven), its molecular formula changes, and the hydrogen atoms are dispersed in the heat, causing doubling and tripling of bonds, resulting in ‘transformed’ fat. This is known as Trans Fat and is visible from the change in colour of oil from yellow to black or dark brown.

Any food item cooked in this Transformed fat, is called Trans-fat food. Unregulated consumption of trans fat-increases blood cholesterol levels and the risk of heart diseases. It slows down the ability of muscle cells to use glucose as an energy source. When these muscle cells cannot use glucose, it stays in the bloodstream and making its levels rise dramatically, resulting in surges of insulin and increased fat storage, centred around the belly.

4. Eat plenty of soluble fibre

Soluble fibre forms a gel with water that slows down food as it passes through your digestive system. This type of fibre promotes weight loss as it helps you feel fuller for longer thereby preventing unnecessary food intake.

If you’re planning to switch to a high fibre diet, remember to do it gradually to give your body time to adjust. Abdominal discomfort, cramps, and even diarrhoea are common side effects if you ramp up your fibre intake too quickly.

5. Avoid Alcohol

The fallouts of alcohol consumption are exponentially high. One way alcohol negatively impacts your body is by increasing the risk of abdominal obesity. Alcohol consumption causes greater hunger and less satiety further pushing one to make poor food choices.

It further causes stress on the stomach and the intestines. This leads to a decrease in digestive secretions through the tract which is essential for healthy digestion. Alcohol intake of all levels can lead to impaired digestion and absorption of these nutrients. This can greatly affect the metabolism of organs that play a role in weight management.

5. Have Green Tea

Green tea is packed with nutrients and antioxidants that increase fat burning, help you lose weight, and boost health in many different ways.

This healthy beverage contains an Antioxidant Epigallocatechin Gallate (EGCG) which boosts metabolism. EGCG can also make people consume fewer calories by acting as a natural appetite suppressant that helps you lose weight. Green Tea is also a great source of caffeine, a well-known stimulant that has been found to help your body burn both fat and calories.

Avoid adding sweeteners (such as sugar, honey, milk or cream) to your green tea if you want to best reap its benefits. The effect of the antioxidants in green tea may be strengthened when its consumption is combined with exercise.

However, like any other food and beverage, excess green tea consumption has potential side effects.

7-Day Diet Plan For Body Fat Loss

This is no deprivation diet: You’ll eat three meals and two snacks daily, plus each dish packs a filling balance of 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats. (More on that here: Everything to Know About Counting Your Macros) When it comes to drinks, Forberg recommends sticking to no- and low-cal picks like coffee, tea, and water.

And to accelerate weight loss and build a healthy and strong body, The Biggest Loser trainer Bob Harper suggests doing 60 to 90 minutes of moderate exercise four times a week.

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Monday

Breakfast:

  • 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes
  • 1 slice whole-grain toast
  • 1/2 cup blueberries
  • 1 cup skim milk

Snack:

  • 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries

Lunch:

  • Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette.

Snack:

  • 2 tablespoons hummus and 6 baby carrots

Dinner:

  • 4 ounces grilled salmon
  • 1 cup wild rice with 1 tablespoon slivered toasted almonds
  • 1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
  • 1/2 cup diced cantaloupe topped with
  • 1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts
ricotta-snack-7-day-meal-plan-weight-loss
DILYAZ/SHUTTERSTOCK
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Tuesday

Breakfast:

  • 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
  • 2 links country-style turkey sausage
  • 1 cup blueberries

Snack:

  • 1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans

Snack:

  • 1/2 cup fat-free cottage cheese with 1/2 cup salsa

Dinner:

  • 1 turkey burger
  • 3/4 cup roasted cauliflower and broccoli florets
  • 3/4 cup brown rice
  • 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette
romaine-salad-7-day-meal-plan-weight-loss
GORENKOVA EVGENIJA/SHUTTERSTOCK
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Wednesday

Breakfast:

  • Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa
  • Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese
  • 1/2 cup diced watermelon

Snack:

  • 1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts

Lunch:

  • Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing
  • 1 medium nectarine
  • 1 cup skim milk

Snack:

  • 1 fat-free mozzarella string cheese stick
  • 1 medium orange

Dinner:

  • 4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
  • 1 medium artichoke, steamed
  • 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing
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ALEXANDER PROKOPENKO/SHUTTERSTOCK
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Thursday

Breakfast:

  • 1 light whole-grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread
  • 1 wedge honeydew
  • 1 cup skim milk
  • 2 slices Canadian bacon

Snack:

  • Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola

Lunch:

  • Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
  • 1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing

Snack:

  • 8 baked corn chips with 2 tablespoons guacamole

Dinner:

  • 4 ounces grilled halibut
  • 1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
  • Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
  • 1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,
  • 1 tablespoon chopped pecans and dash cinnamon
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ELENA VESELOVA/SHUTTERSTOCK
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Friday

Breakfast:

  • Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
  • 1 cup mixed melon

Snack:

  • 3 ounces sliced lean ham
  • 1 medium apple

Lunch:

  • Turkey burger (or one of these veggie burgers)
  • Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing
  • 1 cup skim milk

Snack:

  • 1 fat-free mozzarella string cheese stick
  • 1 cup red grapes

Dinner:

  • 5 ounces grilled wild salmon
  • 1/2 cup brown or wild rice
  • 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
  • 1/2 cup all-fruit strawberry sorbet with 1 sliced pear
banana-strawberry-smoothie-diet-plan-weight-loss
ZOEYTOJA/SHUTTERSTOCK
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Saturday

Breakfast:

  • Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries
  • 1 small bran muffin
  • 1 cup skim milk

Snack:

  • 1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear

Lunch:

  • 4 ounces sliced turkey breast
  • Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing
  • 1 medium orange

Snack:

  • Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries (Psst: Here are more weight loss smoothie ideas.)

Dinner:

  • 4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
  • 1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese
  • 1 cup steamed green beans with 1 tablespoon slivered almonds
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LITTLEAOM/SHUTTERSTOCK
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Sunday

Breakfast:

  • 2 slices Canadian bacon
  • 1 whole-grain toaster waffle with sugar-free fruit spread
  • 3/4 cup berries
  • 1 cup skim milk

Snack:

  • 1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds

Lunch:

  • Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette
  • 1 apple
  • 1 cup skim milk

Snack:

  • 1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed
  • 1/4 cup blueberries

Dinner:

  • 4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper
  • 1/2 cup brown rice
  • 5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar

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