Diet Plan To Follow — Dieting is a very important part of your journey if you do want to live a healthy life. Diet not only helps you look good but also keeps you fit and fine. Different people have different taste in food, as per their taste various diets are available. Some foods are healthy for some people and some for others. Eating healthy food doesn’t mean that you will eat all types of food, instead you need to check its quality and quantity, which can help to lose weight faster.
What’s a typical daily menu?
The Mayo Clinic Diet provides a choice of five different eating styles at several calorie levels. Whether you would like to follow the Mayo Clinic Diet meal plan, are vegetarian or prefer the Mediterranean eating style, you will find an abundance of recipes and meals that won’t leave you hungry.
Here’s a look at a typical daily meal plan at the 1,200-calorie-a-day level from the Mediterranean eating plan:
- Breakfast: Overnight oats with berries and pear
- Lunch: Tuscan white bean soup with pesto drizzle
- Dinner: Sheet-pan roast chicken with broccolini, onion and tomatoes
- Snack: 1 cup sliced bell peppers and a banana
What about dessert? You can have sweets but no more than 75 calories a day. For practicality, consider thinking of your sweets calories over the course of a week. Have low-fat frozen yogurt or dark chocolate on Monday, and then hold off on any more sweets for a few days.
What are the results?
The Mayo Clinic Diet is designed to help you lose up to 6 to 10 pounds (2.7 to 4.5 kilograms) during the initial two-week phase.
After that, you transition into the second phase, where you continue to lose 1 to 2 pounds (0.5 to 1 kilograms) a week until you reach your goal weight. By continuing the lifelong habits that you’ve learned, you can then maintain your goal weight for the rest of your life.
Most people can lose weight on almost any diet plan that restricts calories — at least in the short term. The goal of the Mayo Clinic Diet is to help you keep weight off permanently by making smarter food choices, learning how to manage setbacks and changing your lifestyle.
In general, losing weight by following a healthy, nutritious diet — such as the Mayo Clinic Diet — can reduce your risk of weight-related health problems, such as diabetes, heart disease, high blood pressure and sleep apnea.
If you already have any of these conditions, they may be improved dramatically if you lose weight, regardless of the diet plan you follow.
In addition, the healthy habits and kinds of foods recommended on the Mayo Clinic Diet — including lots of vegetables, fruits, whole grains, nuts, beans, fish and healthy fats — can further reduce your risk of certain health conditions.
6 Steps to Creating a Customized Diet Plan To Follow
Achieving meaningful and long-lasting weight loss requires a thoughtful eating plan. Your body needs the right balance of nutrition and calories for sustained energy through workouts and daily activities. Maintaining that balance is the key to losing fat and keeping it off over time.
A successful diet plan for weight loss combines the vitamins and minerals your body needs to build muscle and maintain energy in one convenient and delicious menu. Follow these steps to design a diet plan for weight loss that’s specifically structured to support your lifestyle, goals, and habits.
STEP ONE: AVOID CALORIE COUNTING DIET PLANS
Typical diet plans set a daily calorie goal. Dieters are expected to keep their consumption within a certain range each day with meals that contain all the vital nutrients their bodies need to thrive. However, this foundational belief sets many dieters up for failure before they even begin. We recommend a vastly different approach to calorie counting.
Why is a daily count the wrong way to approach nutritional intake?
- Every food has a different calorie content. Unless you eat almost the same thing every day, it gets difficult to keep track of how much you’re consuming without laborious tracking.
- From spending time out with friends to going on vacation, there are a number of times when dieters simply can’t maintain a strict daily count without sacrificing enjoyment of social situations.
- To short-circuit temptation, many diet plans call for a “cheat day” that allows the dieter to eat whatever they want without counting the calories. It is possible to stick to a daily restrictive calorie count and still not lose weight due to overindulging one day a week.
- Daily calorie counts tend to encourage undereating. Dieters try to stay under their limits to preserve caloric deficits. Over time, too many missed calories negatively impact weight loss efforts.
Instead of setting yourself to a set number of calories per day, we recommend you develop a diet plan that covers your nutritional necessities to maintain a healthy lifestyle. This approach is exceptionally helpful in a weight loss program as it helps with your energy levels, is less restrictive, and allows you the freedom to enjoy what you want but in moderation. Determining your nutritional needs is different for every person based on their age, weight, activity levels, and other medical needs. Setting these nutritional goals or guidelines gives you the flexibility to eat a variety of different foods to reach your weight loss goals. These nutritional goals focus on your intake levels of: protein, carbs, fats, vitamins, and minerals. Keeping these key factors balanced for what your body needs is a more successful approach for weight loss than calories counting.
STEP TWO: CALCULATE YOUR MACROS
Dieting isn’t just about how much you eat. You also need to ensure that you’re giving your body what it needs to grow muscle, melt fat, and keep your energy high. Macronutrients are the basic building blocks your body uses to accomplish these tasks. These fundamental nutrients also represent the bulk of your caloric intake. The three main categories for macros are:
- Carbohydrates. Simple and complex sugar chains break down in the body to provide fuel for muscles.
- Fats. Excess calories are stored in fat cells to provide emergency energy when fast-burning carbs aren’t available. Fat is an essential element in many hormonal and brain functions as well.
- Proteins. These powerhouse macros provide sustainable energy and material used to repair and grow tissues throughout the body.
Balancing these macronutrients gives you the best chance of building the body you want without feeling deprived or exhausted. The general rule of thumb suggests that you divide your calorie intake into 35% healthy fat, 40% protein, and 25% carbohydrates. For a more personalized ratio, use an online calculator to determine your best mix.
STEP THREE: FIND FOODS THAT FIT
Once you know how much you need to eat, spend some time finding foods that fit into your new lifestyle. An effective diet plan for weight loss must include foods that you’ll actually eat. If you don’t enjoy what you’re eating, it’s unlikely that you’ll stick to your plan.
However, it’s also important to put some effort into trying new menu options. Many dieters come to weight loss programs because of a limited diet that is high in empty calories. Adding more nutritional options to your daily menu is an essential step to creating a long-term eating plan.
Start by making a list of the foods and ingredients that you love the most. Once your diet begins, aim to add one or two new fruits, vegetables, or grain selections each week to your list. It’s helpful to also include data on the macronutrient content of each item, as this will help you decide how much of each of these ingredients you can enjoy in each meal.
STEP FOUR: STOCK UP ON RECIPES
Now that you know what you can eat, start collecting a variety of recipes that feature your listed foods. Pay attention to preparation instructions. The way you cook your food has a big effect on macronutrient content.
A large recipe selection is important in your diet plan for weight loss because it keeps you from getting bored. Losing interest in daily menus is the main reason many dieters don’t reach their goals. Variety ensures that you’ll always look forward to your next serving. An online recipe book is a great way to store your recipes.
With enough research, you can tailor your recipe collection to fit your preferences. Are you a lover of sweetbreads and pastries? Find low-calorie versions of your favorite baked goods. Are sauces a necessary part of your daily dining experience? Look for homemade versions of your most frequently used condiments. Does the idea of giving up fried foods make you nervous? Look for recipes that use your oven to simulate the crunchiness you crave without the additional fat content.
For those who live life on-the-go, compile a list of your most frequented restaurants. Ask the staff for nutritional information on their menu items. Use that data to create a list of selections that fit within your dietary budget.
STEP FIVE: SET AN EATING SCHEDULE
When you eat is just as important as what you eat. Our bodies go through cycles each day that affect our ability to metabolize stomach contents. Also, existing medical conditions or differences in body functions can change the way you process meals.
For many, a diet plan for weight loss that follows the traditional 3 meals a day paradigm doesn’t work. This is especially true for those who are aggressively cutting back their daily calorie intake. Try spacing your meals and snacks roughly 3 hours apart. This keeps you from getting too hungry and running for unhealthy options to fill your belly. Here are some other guidelines to help you build the perfect diet plan for weight loss.
- Eat a filling dinner to avoid late night snacking.
- Consume a high-protein breakfast within an hour of waking up.
- Stick to your scheduled meal plan.
If you have diabetes or other glucose conditions that are impacted by your eating habits, see your doctor for help building a schedule that helps maintain the proper blood sugar levels.
STEP SIX: TRACK, ANALYZE, AND ADJUST
Use a food diary to keep track of your meal plan. This creates a record that allows you to revisit your eating habits and analyze the effectiveness of your plan. Make adjustments when needed to keep yourself on track to your goal weight. Don’t be afraid to change things up if a certain dietary plan isn’t providing the desired results.
Best Ways to Lose Weight
1. Have a clear goal.
A clear goal is a goal anyone in the world can measure and understand. Write out your goal and keep it posted somewhere as a reminder when you want to give up. If you have a set amount of weight you’d like to lose, step on the scale before you start. Then, weigh yourself every single day.
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Studies show daily weigh-ins enhance weight loss efforts. But don’t live and die by the number. And remember a scale doesn’t decipher between fat and lean body mass—but it can help keep things in check.
2. Drink the right fluids.
First, everyone should drink plenty of water—your body needs it to run properly. And there’s a bonus in doing that for people who are aiming to lose weight. Dr. Brenda Davy and her team from Virginia Tech University found that giving people 2 cups of water before each meal resulted in greater weight loss after 12 weeks. The reason is pretty simple: It helps fill you up so you eat less.
If plain water just doesn’t appeal to you, try adding fresh fruit to it, or sip on tea. Research indicates that drinking tea—black, green, or white—is also associated with lower BMIs and less body fat.
3. Ease up on processed food.
They do nothing for you outside of creating a favorable environment for gaining fat, including belly fat. If you have trouble managing particular treats—maybe it’s chips, maybe it’s cookies, maybe it’s peanut butter—keep them out of your home or office cabinets. It’s not about willpower; it’s about being realistic. Instead, buy healthy snacks—like jerky—for your glove compartment or desk drawer so you’re prepared at all times.
4. Eat more produce.
Fruits and vegetables fill you up, provide plenty of fiber and have few calories. If you have trouble adding vegetables to your routine, start every meal with a salad. Salad provides bulk to help fill you up so that you eat less calories overall. Or try this hack to get a day’s worth of healthy greens in 14 minutes. No smoothie required.
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Although some people fear fructose, fruit will not make you gain weight, and that includes the so-called “high sugar” fruits like bananas and melons.
5. Lift weights.
Develop an exercise plan that includes heavy weights. Build more muscle: Burn more calories. Make sure to cut down on rest time between sets. This keeps your heart rate elevated, causing an increase in calories burned. Use these tips to lift heavy the smart way.
6. Do intervals.
Study after study continues to show intervals are more effective and time efficient than longer activity performed at a lower intensity. This super-simple partner interval workout gets the job done quickly.
7. Do full-body exercises.
Your exercise plan—whether you’re aiming to lose weight or not—shouldn’t just focus on one area of your body. Instead, incorporate exercises that use your whole body. Think: squats, deadlifts, chin-ups, and pushups. You’ll get more bang for your buck out of each workout. If you have trouble hitting the gym after work, consider waking up early to exercise.
8. Track your food.
There’s no better way to find out what you’re putting in your mouth. Use a free app, like MyFitnessPal, which makes it easy to log from anywhere. Chances are you’re eating more than you think.
9. Eat breakfast.
A study review published in the American Journal of Clinical Nutrition showed that those who ate breakfast were more successful with long-term weight maintenance. Other research has shown the same for weight loss.
Grab Greek yogurt, a piece of fruit and handful of nuts, make a smoothie, down some hard-boiled eggs or scramble them. It doesn’t have to be fancy. (But may we point out the absolute best way to make scrambled eggs? It’s also the easiest.)
10. Eat the bulk of your meals in the A.M.
Then eat progressively less throughout the day. A study published in the Journal of Nutrition showed that eating most of your calories earlier in the day positively influences weight changes.
9 Meal Plans You Can Follow
The best way to shed that winter weight is with these types of foods, and eating fresh, nutrient-dense ingredients is your best plan of attack. The meal plans below are all excellent options for getting into the best shape of your life.
1. 7-Day Whole Foods Meal Plan for Beginners
We’ll begin with one of our newest meal plans. This week of healthy meals is composed of recipes made with whole ingredients that will nourish your body and mind. It even comes with a shopping list to make preparation easier than ever.
2. 7-Day Lean and Clean Meal Plan
Our lean and clean meal plan also comes with a helpful downloadable shopping list. It is filled with recipes that include lean protein, whole grains, and fresh fruits and vegetables. This won’t just be a healthy week; it’ll be a tasty one as well!
3. 7-Day Carb-Cycling Plan
What is carb-cycling? Just another way to regulate daily caloric intake! It gives you one high-carb day in the middle of six low-carb days so you can lose weight without feeling deprived. Don’t be fooled, though; even the high-carb day is healthy. You’ll eat plenty of oats, quinoa, and whole-grain pasta. If you’ve never tried carb-cycling, this plan is an excellent way to try it out. You might find that you really enjoy it!
4. 7-Day Low-Carb Meal Plan with Weight Watchers Points
Are you a low-carb lover? How about a Weight Watchers woman? If so, this meal plan was made for you. Of course, you don’t have to be on Weight Watchers to take part in this meal plan. These recipes may be short on carbohydrates, but they definitely don’t lack flavor. Be sure to use the free shopping list to save yourself time and money!
5. The Best 7-Day Meal Plan for Losing Weight
We call this the “Best” 7-day meal plan for a reason. Aside from the fact that the recipes are amazing, we believe that your diet should be enjoyable and fill you with energy. It shouldn’t be dreaded and make you feel sluggish. This plan will nourish your body, improve your focus, and allow you to lose weight at a safe and steady rate.
6. 14-Day Meal Plan for Shrinking My Waistline
Summer bodies and tiny waists go hand in hand, don’t they? After all, it is the season of crop-tops and bikinis. This 14-day meal plan is loaded with fresh recipes and delicious smoothies that will help you shed excess fat from all over your body. It also includes some of our best fitness routines for tightening your tummy at the bottom!
7. Reset Your Body with this 14-Day Clean Eating Meal Plan
This 2-week meal plan is the perfect way to give your diet a reboot, especially after the holidays. It comes with a shopping list for all of the clean recipes, as well as the daily detox drinks. Set yourself up for weight-loss success by trying this yummy meal plan!
8. Drop a Dress Size with Our 14-Day Meal Plan
The fresh, protein-rich ingredients in this meal plan will help you shed excess fat and slim down. Consuming plenty of protein and drinking lots of water are two of the best methods of losing weight. Take advantage of the downloadable grocery list, set aside a day each week for meal prep, and you’ll drop a dress size in no time!
9. Change Your Body with this 28-Day Meal Plan
We saved our longest meal plan and shopping list for last, but that doesn’t mean it’s any less effective. This program truly has the ability to change your body, all that you have to do is commit to it (and eat yummy food in the process).