Easy diet plan to lose weight fast. The best diet plans that i have tried and recommend to lose weight also loose inches all over your body. Lose up to 20 lbs in 3 weeks and feel great. Losing weight is not easy for many people but if you follow this plan like I did you’ll see the results and will be very happy.Develop healthy eating habits, get an exercise plan and a little discipline then you’ll be on your way to losing weight.
The New Year New You Diet Plan for Losing Weight Fast
Forget about detox or any extreme diet, or giving up all your favourite food in order to lose weight. Instead, follow this fabulous New Year New You plan for losing weight fast that lets you eat – and we mean, really eat!
Devised by Dietitian, Juliette Kellow, this diet plan is guaranteed to help you lose up to a stone in just six weeks – while still enjoying three square meals and snacks each day.
Here at Weight Loss Resources, we don’t believe that losing weight and keeping it off means a life-long sentence of eating sushi, edamame beans, gogi berry juice and poached white fish (like some of our favourite celebs do!).
Instead, like most nutrition experts, we recognise how important it is to have a food plan you can enjoy when you’re losing weight. Of course, it’s vital to eat a diet that includes fewer fatty, sugary and salty foods, and more fruit, vegetables and starchy, fibre-rich foods – both to help us lose weight and stay healthy. But we also know that eating our favourite foods from time to time helps to make losing weight more enjoyable so we don’t feel deprived or that we’re missing out.
That’s why this amazing new plan for losing weight faststill includes foods that most people love, whether it’s chips, biscuits, chocolate, crisps, steak or the odd glass of wine. And it’s this that makes our meal plan so different from many of the other ‘detox’ or ‘deprivation’ diets you typically see at the start of a new year.
Meanwhile, enjoying your favourite foods occasionally means you’ll find it easier to stick to a healthy, balanced diet most of the time. And it’s these newfound good eating habits that will help you lose weight fast and keep it off.
So what are you waiting for? It’s out with the old and in with the new – a new, slimmer, healthier you, forever!
Here’s what to do…
- Simply follow our week-by-week plan over the next six weeks. Choose one breakfast, lunch and dinner each day. Vary your choices to keep meals interesting and to provide you with a range of nutrients.
- In addition to your three main meals, choose ONE snack every day. You may choose from either the SAVE (100 calorie) or SPLURGE (250 calorie) snacks – you’ll find treats in both!
- If you’re stuck for time when you’re trying to loose weight, and want to grab a ready-made meal or sandwich, allow 250 calories for breakfast, 350 calories for lunch and 450 calories for dinner.
- If you follow a vegetarian diet, choose meals marked with a V – you’ll see there are plenty of options.
- Each day, have and extra 300ml skimmed milk to use in tea and coffee, to drink on its own or to make into a smoothie using fruit from the food plans. Milk is packed with calcium, needed for strong, healthy bones so it’s important to have this every day.
- Remember, portion size matters when you’re loosing weight! Follow these guidelines:
- All teaspoon and tablespoon measurements should be level
- One small can is equivalent to around 200g
- Jacket potatoes should weigh around 200g
- A small glass of fruit juice should be around 150ml
- Pots of yoghurt should weigh no more than 150g
- A matchbox-sized piece of cheese should weigh 30g.
- Add plenty of vegetables or salad to each meal in the plan. Add fat-free dressing or balsamic vinegar to salads to liven them up and vary your choice of salad ingredients so you don’t get bored.
- Fortunately, this plan for losing weight will help you eat the recommended five different servings of fruit and veg every day to boost your intake of fibre, vitamins and minerals.
- Aim for 2 litres of fluid every day to prevent dehydration. It’s fine to drink water, tea, coffee, herbal tea, diet drinks and squashes as part of your diet plan.
How many calories does the lose weight fast plan provide?
Each breakfast, lunch and dinner, together with the milk allowance, adds up to 1,150 calories. Choosing a SAVE (100-calorie) snack takes this up to 1,250 calories; choosing a SPLURGE (250-calorie) snack takes it up to 1,400 calories. It’s up to you whether you choose to SAVE or SPLURGE, but as a general guideline, if you have less than 1 stone to lose you should opt for the SAVE snack, while if you have more weight to lose, you should choose the SPLURGE snack. If your plan is to lose weight as fast as possible, healthily, stick with the meal plan and leave out the snacks.
How To Lose Weight Fast? Full Day Diet Plan By Dietitian Mac Singh
How To Lose Weight Fast In 2 Weeks?
Well, we would like to ask you an important question first- Did you gain all that weight in 2 weeks? No, right? It took you months to get into unhealthy shape and weight. Months of adding up unhealthy habits has lead to the weight you are at today. So, instead of focusing on trying to lose10 kgs in 2 weeks, follow a sustainable diet plan.
What To Eat To Lose Weight- Dietitian Mac Singh
As mentioned above, you need to have a sustainable diet plan if you want to lose weight! Right, but all of you know this. So, what exactly a sustainable diet plan is? When a balanced diet is coupled with timely eating, listening to your body and not filling up yourself to your heart’s content, you lose weight sustainably. Here is an example of what a sustainable diet plan looks like.
Jeera-coriander water + 5 soaked almonds
Bowl full of fruits
Namak-ajwain vali oats roti + plain curd
Best Time To Eat For Weight Loss
Dietitian Mac Singh explains what is the best time to eat that will lead to weight loss. Watch the video below.
Do’s To Follow In Your Journey Of How To Lose Weight Fast In 2 Weeks
- Add protein to every meal. Protein will keep you full for a long time.
- Drink a glass of water 20 minutes before you have your meal.
- Limit consumption of liquid calories i.e. juices etc. They are plain sugar and no fiber.
- Do not overindulge in anything.
- Add colour to your diet, i.e. in the form of colourful veggies. They are loaded with antioxidants and have little to no fat.
- If you are eating something fried, cheesy, or full of refined carbs, try to balance it by watching the portion size.
- Chew your food slowly and mindfully. Enjoy every bite you take.
Don’ts In Your Journey Of How To Lose Weight Fast
- Ignoring the hidden sources of carbs, sugar and sodium. For instance, you prepare a healthy meal at home like poha or upma. You make it by adding loads of colourful veggies. But then you make a mistake; you add fried peanuts and namkeen, thereby drastically increasing its calories and reversing weight loss.
- Consuming too much sugar disguised in the form of low-fat sauces and dips. Many of us cannot even imagine having sandwiches without a generous portion of our favourite ketchup. They are plain sugar.
- Snacks time is the most awaited part of the day for many. So, even if we switch to healthy snacking options like popcorns, makhanas or bhel puri, we end up having too much of them. Then, weight loss takes a back seat.
- Like over-snacking, undereating is another roadblock in your weight loss journey. Forcing your body to starve alarms it to reserve food, and you end up storing whatever little you ate as stored fat, making way for even bigger hunger pangs.
- Relying on Detox diets may be the worst way to lose weight. Not only are you constantly drained, but you’ll lose muscle mass too. What’s more? All the lost weight will bounce back when your body comes to normal eating mode.
Signs That Your Body Is In For A Sustainable Weight Loss
1) You feel more energetic than before- Energy levels are strongly related to what we eat. Unhealthy food will drain your energy, but a good diet has the power to reverse it all.
2) Your clothes fit you better– This clearly means you have lost unnecessary and extra fat.
3) You are losing inches- It is a direct implication that you are losing fat. When you lose fat, your inches automatically go away.
4) Your sleep cycle has improved- A fulfilling, satisfactory diet helps as much as exercise. Foods have the power to beat stress and promote restful sleep. If you are sleeping better, you will wake up fresh.
5) You feel light- Feeling light and walking like there’s spring in your feet? That’s because you are eating clean and foods that support your gut health and overall mind-body coordination.
6) You crave for foods less- Cravings mostly stem from nutritional deficiencies like magnesium, Vitamin D, and Vitamin B12. This is a sign that you are getting enough nutrients.
7) Your confidence levels are rising- You feel good about yourself and that gives a radiant glow to your face. Therefore, this improves your confidence hugely.
8) You don’t get bloated as frequently as before– You are staying away from trigger foods that damage your gut. Relief from bloating is the first step in losing weight.
So, there is no quick fix or shortcut to weight loss. Weight loss or fat loss demands patience and consistency. Start practicing mindful eating and don’t stop. Guaranteed weight loss will follow.
An Easy Plan to Lose 10 Pounds
If you could design your dream diet, it’d probably include a variety of delicious recipes so meals and snacks never get boring — and plenty of treats. Plus a cheat day. Are we getting warm? Well, we hear you — and we’ve worked all of that into our program.
Follow this easy plan for a month and enjoy real food, your favorite treats, and even a glass of wine. The keys: smaller portions, more protein, and healthier carbs. Just mix and match one breakfast, lunch, and dinner plus two treats for six days of the week — then on day seven enjoy a cheat day.
300 CALORIES PER SERVING
1. Peanut butter and apple quesadilla: 8″ whole-wheat tortilla + 1 Tbsp peanut butter + 1 sliced apple
2. Apricot ricotta breakfast sundae: 1 cup nonfat ricotta cheese + pinch nutmeg + ½ tsp agave nectar + 4 chopped apricots
3. 1 egg scrambled in 1 tsp oil; 1 whole-wheat bagel thin; 1 turkey sausage link; 6 oz low-sodium vegetable juice
4. Strawberry French toast: 1 slice whole-wheat bread dipped in 1 beaten egg and cooked in 1 tsp butter + 1 cup sliced strawberries
5. 1 cup toasted oat cereal + 1 cup 1% milk or soy milk + 2 Tbsp tart dried cherries + 1 Tbsp chopped walnuts
6. Egg sandwich: 1 whole-wheat English muffin + 1 egg fried in 1 tsp olive oil + 1 oz Canadian bacon (about 2 slices) + 1-2 slices tomato
7. Pancakes and bacon: 2 frozen pancakes + 1 tsp honey + ½ sliced banana; 2 slices turkey bacon
8. 1 cup bran flakes + 1 cup 1% milk or soy milk + ¾ cup blueberries
9. Huevos rancheros: 6″ corn tortilla + 3 egg whites fried in 1 tsp olive oil + ½ cup black beans + ¼ cup fresh salsa + ¼ cup nonfat plain Greek yogurt
10. Sunflower pear waffle: 1 whole-grain frozen waffle + 1 Tbsp sunflower butter (tastes like sunflower seeds—loaded with protein) or any nut butter + 1 sliced pear
11. Maple almond oatmeal: 1 cup cooked oatmeal + 1 Tbsp almond butter + 2 tsp maple syrup
12. Smoked salmon roll-up: 8″ whole-wheat tortilla + 1 Tbsp whipped cream cheese + 1½ oz smoked salmon + 1 sliced scallion
13. Smoothie! 1 cup nonfat plain yogurt blended with 1 cup frozen peaches + ½ cup calcium-fortified orange juice + ½ banana + 1 Tbsp ground flaxseed + pinch nutmeg
14. Greek yogurt parfait: 8 oz nonfat plain Greek yogurt + 1 diced nectarine + 1 tsp honey + 3 Tbsp sliced almonds
400 CALORIES PER SERVING
15. Veggie Jack burger: Veggie burger + 1-oz slice Monterey Jack cheese + 1 Tbsp barbecue sauce + lettuce and tomato + whole-wheat hamburger bun; 1 cup watermelon cubes
16. Turkey-bacon-avocado pita: 2 oz deli turkey + 2 pieces of thinly sliced avocado + 1 slice bacon + 1 Tbsp honey mustard + lettuce and tomato + 6″ whole-wheat pita; 1 nectarine
17. Blue cheese chicken pita: ½ cup shredded skinless rotisserie chicken breast + ½ cup shredded romaine lettuce + ¼ cup sliced celery + ½ cup shredded carrots + 1 Tbsp light blue cheese dressing + 6″ whole-wheat pita; 1 peach
18. Turkey Swiss burger: 4 oz lean ground turkey patty + 1 thin slice Swiss cheese + 1 Tbsp barbecue sauce + lettuce, tomato and onion slices + whole-wheat hamburger bun; 1 cup cantaloupe cubes
19. Black bean-tomato soup: 1½ cups chilled tomato soup or low-sodium vegetable juice + 2 tsp red wine vinegar + ½ cup black beans + ½ cup corn niblets + ½ yellow bell pepper + 1 tomato + 2 Tbsp red onion; 15 all-natural tortilla chips
20. Grilled shrimp Caesar: 3 cups romaine lettuce + 10 large grilled shrimp + 2 Tbsp Caesar dressing + 1 Tbsp grated Parmesan; 12 whole-wheat pita chips
21. Pasta salad: 2 oz* whole-wheat penne pasta, cooked, then cooled and refrigerated + 5 halved cherry tomatoes + 1 oz part-skim mozzarella, diced + ¼ diced yellow pepper + 2 Tbsp Italian vinaigrette dressing + 2 fresh basil leaves, roughly chopped
22. Chicken Cheddar sandwich: 3 oz grilled chicken + 1-oz slice reduced-fat Cheddar + lettuce and tomato + 1 Tbsp light mayo + whole-wheat sandwich thin; ¾ cup grapes
23. Takeout! 1 slice cheese pizza; 2 cups tossed salad + 1 Tbsp balsamic vinaigrette
24. Mediterranean tuna wrap: 3 oz water-packed tuna + 3 chopped Kalamata olives + 1 tsp capers + 2 Tbsp chopped onion + 1 tsp olive oil + 1 tsp red wine vinegar + 8″ whole-wheat tortilla; 1 apple
25. Couscous with chickpeas: ⅓ cup* whole-wheat couscous, cooked + ¾ cup chickpeas + ½ cup diced tomato + ½ cup diced cucumber + 1 Tbsp chopped fresh basil + 2 Tbsp crumbled feta
26. Cheese quesadilla: two 8″ whole-wheat tortillas + ¼ cup reduced-fat shredded Cheddar, cooked in nonfat cooking spray; ¼ cup salsa; 2 Tbsp nonfat plain Greek yogurt; 5 grape tomatoes
27. Roast beef horseradish sandwich: 2 slices rye bread + 2 oz lean roast beef + 1 Tbsp reduced-fat canola mayo mixed with ¼ tsp horseradish + lettuce and tomato; ½ cup coleslaw
28. Asian spinach salad: 3 cups baby spinach + ½ cup skinless rotisserie chicken breast + ½ chopped apple + ¼ cup shelled edamame + ½ cup grated carrots + 2 Tbsp Asian vinaigrette
500 CALORIES PER SERVING
29. 4 oz lean sirloin steak; ½ baked potato with 2 Tbsp nonfat plain Greek yogurt; 2 cups mushrooms sautéed in 2 tsp olive oil
30. Lemon pasta with salmon and asparagus: 2 oz grilled salmon + 2 oz whole-wheat penne, cooked and tossed with + 1 Tbsp olive oil + 2 Tbsp lemon juice + 1 clove garlic, sliced + 1 cup chopped asparagus + 1 Tbsp fresh basil
31. Mexican burrito bowl: ⅓ cup* brown rice, cooked + ½ cup pinto beans + ½ cup grilled vegetables cooked with 2 spritzes of olive oil cooking spray + ½ cup shredded lettuce + ¼ cup corn salsa + ¼ cup guacamole
32. Takeout! 3 oz ginger chicken with broccoli + 6 oz brown rice
33. Italian tilapia: 6 oz tilapia baked with 1 cup canned diced tomatoes + 4 chopped green olives + 1 tsp olive oil + pinch Italian seasoning; ⅓ cup whole-wheat couscous, cooked
34. 6 oz roast pork tenderloin; 1 baked sweet potato; 2 cups green beans sautéed in 2 tsp olive oil
35. Chicken stir-fry: 4 oz boneless, skinless chicken breast strips + 2 cups broccoli florets + 1 sliced scallion + 2 tsp peanut oil; ½ cup brown rice, cooked
36. Pasta with cannellini and feta: 2 oz whole-wheat pasta, cooked + ¾ cup cannellini beans + 1 cup chopped fresh tomatoes + 2 tsp olive oil + 1 Tbsp chopped fresh basil + 1 Tbsp crumbled feta
37. Spaghetti and meatballs: 2 oz whole-wheat spaghetti, cooked + 3 turkey meatballs (1 oz each) + ½ cup marinara sauce; 2 cups tossed salad + 1 Tbsp Italian vinaigrette
38. Portobello burger parmigiana: 1 portobello mushroom cap, misted lightly with olive oil spray and broiled or grilled + ¼ cup marinara sauce + 1-oz slice part-skim mozzarella + fresh basil + whole-wheat hamburger bun; ½ romaine lettuce heart + 1 large sliced tomato + 1 Tbsp balsamic vinaigrette
39. 5 oz tuna steak; ½ cup brown rice, cooked; 2 cups broccoli sautéed in 1 tsp peanut oil
40. 1 cup summer chili: ¼ cup chopped onion + 2 oz lean ground turkey breast sautéed in 1 tsp olive oil + ½ cup canned white beans + ½ cup corn niblets + ½ cup canned diced tomatoes + hot sauce to taste; ½ cup brown rice, cooked
41. Pasta with chicken and spinach: 2 oz whole-wheat pasta (or mix 1 oz whole-wheat pasta with 1 oz regular), cooked + ½ cup shredded skinless rotisserie chicken breast + 1 cup baby spinach + 1 clove garlic, sliced and sautéed in 1 Tbsp olive oil + 1 Tbsp Parmesan
42. BBQ! Grill 4 oz skinless chicken breast, then baste with 1 Tbsp barbecue sauce; 1 ear corn; ½ cup potato salad
*Measure this amount of pasta, rice or couscous before cooking
SNACKS, SWEETS, AND TREATS
150 CALORIES PER SERVING
•6-oz container 0% fat fruit-flavored Greek yogurt
•6-oz glass wine
•½ pear + two 1″ Brie cubes
•Three 2½” cinnamon graham cracker squares + 4 Tbsp nonfat ricotta
•1 hard-cooked egg sprinkled with celery salt; ten 1″ whole-grain crackers
•1 sliced bell pepper + ¼ cup hummus
•12 oz beer
•½ banana + 1 Tbsp peanut butter
•¾ cup light chocolate ice cream
•4 cups lowfat microwave popcorn tossed with 1 tsp cocoa + pinch chili powder
•12 oz nonfat latte; 1 Oreo
•1 mini cinnamon raisin bagel + 1 Tbsp soy butter
•½ cup soft-serve vanilla frozen yogurt + 1 cup mixed berries
•1.14-oz bag of pretzel M&M’s
You’ve made smart choices six days in a row—now it’s time to indulge a little. On the seventh day (or another day you choose), relax the rules and do one of the following:
•Add a third treat or snack from the “Snacks, Sweets & Treats” list above.
•Follow the slim-down plan for breakfast and lunch, skip the snacks, and eat whatever you want for dinner.
•Forgo the snacks and have dessert after dinner.
Start your diet on Sunday. Research finds that this guarantees the biggest weight loss success. The worst day to start? Tuesday.
Eat a food that’s a contrasting color to your plate (think pasta marinara on a white plate). It can trim how much food you take (and eat) by 21%.
Use a big fork to eat less. Researchers believe a big fork helps you gauge how much you’ve eaten better than a small one
Turn off the cooking shows. When dieters watch food-related TV programs, they inhale 60% more snacks than nondieters.
Choose one starch (pasta, bread, rice) per meal. Too many carbohydrates can spike your blood sugar, making you hungrier later.
Have whole grains at breakfast (like oats or whole-wheat toast). Their filling fiber curbs midmorning hunger pangs.
Eat every four hours to keep your appetite in check. Wait too long between meals and you’ll end up hungrier and more likely to overeat.
Keep healthy munchies in your glove compartment. Try a granola bar, a single-serving bag of whole-wheat pretzels or a 1-oz bag of nuts.
Stock the fridge with low-fat dairy products. They’ve got whey protein, calcium and vitamin D, which help burn fat and curb hunger.
Eat 15 to 20 grams of protein at every meal (about 2 to 3 oz of meat, chicken or fish). Spacing it out is key to keeping your metabolism revved.
Add produce to meals. Fruits and veggies are the ultimate eat-less tool: They fill you up for fewer calories plus have crucial nutrients.
*Measure this amount of pasta, rice or couscous before cooking.