Fast Weight Loss Diet Plan Without Exercise


Fast weight loss diet plan without exercise So, you want to lose weight, but don’t know where to start. There’s a reason for that. It’s hard to get motivated in the beginning. You can’t just jump right into it and expect yourself to stick to the diet plan you started with because you don’t feel like doing anything.

9 Fantastic Best Diet Plan for Quick Weight Loss without Exercise


Diet and weight loss

The key to a successful weight loss is a regular workout and an effective diet plan. However, there are many people out there, who are not able to involve themselves in regular workouts due to various reasons.

Here is good news for the people who are not able to manage time for regular workouts. A person can lose weight without regular workouts as well because the weight loss is 20% exercises and 80% diet.

It’s true that regular workouts accelerate the weight loss process, but a person can manage to lose weight with a controlled diet plan. Many people are struggling with overweight and obesity, and I am well aware of this fact.

The statistic shows that more than 2 out of 3 American adults are either overweight or obese. By disciplining yourself on your eating habits, you can manage to lose weight quickly.

The  9  Amazing  and  Effective  Diet  Plan  for  Losing  Some  Pounds  Quickly

There is a chance that you could have come across hundreds of weight loss schemes when searching for the ways of losing weight on the internet. It’s true that some products can work out well to accelerate the weight loss process.

And, do not expect to lose weight just by using all the products that are available on the market. A person cannot lose a single pound without controlling their diet.

Here are the nine fantastic diet plans that can help you lose pounds quickly without any workouts.

1.      Weight Watchers Diet

The Weight Watchers Diet is the best diet plan for those people who are looking to lose 2 pounds, every single week. The good thing about this diet plan is that it’s a very flexible diet plan.

There is no need to eliminate any food groups from the diet plan, which means there is no chance of you craving for your favorite foods.

This diet plan is all about choosing the nutritious foods that can help you stay full for longest.

The eating plan would consist of the foods that are low in calories, saturated fats, and higher in protein.

Add chicken breast, egg whites, and others foods in your diet plan that are high in protein.

2.      HMR Program

The second diet plan is the HMR Program. In this diet plan, the goal of weight loss is just achieved by lowering the calories intake. This diet plan focuses on meal replacement.

The unhealthy foods are replaced by fruits and vegetables and adopting a healthier lifestyle.

Add nutrition bars, low-calorie shakes, hot cereals, fruits, and other low-calorie foods, replacing the high-calorie foods. There are many tasty vegan dishes as well, which can be added to the diet plan.

3.      Mayo Clinic Diet

The goal of this diet plan is to lose 6 to 10 pounds in the first couple of weeks and then lose 1-2 pounds afterward.

You need to cut down all the bad foods from the diet and replace it with a lot of fruits and vegetables. And, there is no reason to count calories either in this diet plan.

4.      The Volumetrics Diet

The salad lovers can experience a quick weight loss with the Volumetrics Diet. The large salads, broth-based soups, whole foods rich in fiber, and veggies are the major provisions that are included in this diet plan.

5.      South Beach Diet

The South Beach Diet is a low-carb and high-protein diet plan. This diet plan recommends the protein rich foods, such as chicken breast, lean Turkey, eggs, and other foods.

The study shows that a high-protein diet keeps a person full for a long time, and it is also very useful in cutting body fats. This diet plan can help in reducing harmful body fats and curing fast food addiction. 

6.      Ketogenic Diet

This diet plan is a popular diet plan that can assist in reducing some quick pounds very quickly. It’s a very effective diet plan that can reduce excessive body fats quickly.

This diet plan recommends an extremely high percentage of healthy fats in the diet, moderate protein, and extremely low carbohydrates.

The foods, such as eggs, vegetables, fish, meat, natural fats like olive oil, butter, cheese, and so on are to be added to the diet plan.

7.      Paleo Diet

The foods that can be hunted and fished and the foods that can be gathered are included in this diet plan. Add meat, seafood, eggs, nuts, seeds, fruits, and spices to your diet to follow this diet plan. This diet plan is perceived as a low-carb and a high-protein diet plan.

8.      Cambridge Diet

This diet plan is designed for rapid weight loss. This plan recommends eating varieties of meal-replacement products. The calories could range from 450 to 1,500 calories, depending on the goal. The bars, porridges, soups, and shakes could be used with low-calorie meals for getting required nutrition.

9.      Alkaline Diet

This diet plan focuses on reducing acid-producing foods like meat, refined sugar, dairy products, caffeine, and other processed foods. And, it recommends adding plenty of fruits and vegetables in the diet to maintain body’s acidity level.

You should make the meal plans, containing plenty of fruits and vegetables with very less acid-producing foods in the diet.


There is 9 great diet intends to choose from. Analyze every diet plan carefully before selecting the right diet plan for you.

I can assure that all the 9 diet plans that I’ve mentioned are fantastic and compelling, but the thing is that one cannot follow all the diet plans at the same time. After losing some pounds, it’s guaranteed that you’ll feel quite amazing.

The study shows that the weight loss is linked with a confidence boost. Furthermore, the risks of all the dangerous diseases are also reduced after a weight loss. Follow the diet plan strictly and experience the positive changes in life.

The 12-week diet plan to lose weight – WITHOUT exercise and eating more carbs

ABS might be strengthened in the gym but they’re made in the kitchen.

And what’s more, they can be made pretty quickly.

 Abs are made in the kitchen - but they take a few months to really take shape
Abs are made in the kitchen – but they take a few months to really take shapeCredit: Getty – Contributor

“I believe that you can’t out-train a bad diet because there are so many detrimental factors to poor nutrition,” Darren Sealy, PT and director of Mindset London, previously told The Sun.

So…can you lose weight without doing any exercise?

“Technically yes,” Darren explained.

“The body is a great machine but it is also a simple machine.

“Basically, to lose weight in any form the simplest thing to do is create a caloric deficit, which means burns more calories than you consume.”

Fitness experts tend to say that it takes eight weeks to feel a difference and 12 weeks to see a difference when it comes to transforming your body.

So with that in mind, one doctor has been sharing her tips for the perfect 12-week diet plan.

She told PopSugar that there were three stages to the plan.

Stage one – weeks one and two

At the start, you want to try to “reset” your metabolism by upping the amount of protein you eat.

Weight-loss expert Dr Luiza Petre tells PopSugar that protein “promotes muscle growth and repair as it is made up of amino acids, which are the building blocks of your muscles.

“It’s the preferred fuel to burn fat.”

The macronutrient also slows down digestion and keeps us fuller for longer – meaning that if you fill up on things like chicken and fish at meal times, you’re less likely to go reaching for the biscuits at 3pm.

Dr Petre’s rules for weeks 1-2

  • limit calories between 1,200 and 1,500
  • get enough lean proteins (800 calories a day)
  • eat healthy fats like avocado and nuts (100 calories)
  • fill up on fermented foods like sauerkraut for the remaining calories
  • get in your 10,000 steps a day
  • have a 14-hour break between dinner and breakfast
  • avoid dairy and processed foods
  • drink lots of water
  • sip ginger and turmeric tea
  • focus on whole foods

Stage two – weeks three to ten

This is where the real magic happens.

It’s all about improving your gut health. It has the same rules as before but now you’re adding fibre back into your diet.

But this fibre is coming in the form of veggies rather than whole grains so it is still a keto-like eating plan.

A lot of people get keto wrong in thinking that you’re only supposed to eat fats and proteins, but if done correctly, you should be filling up on gut-loving veg.

“A processed low-carb diet is not good, but a real food low-carb diet can be. Sugar and carbs negatively affect our gut bacteria,” nutritionist Sarah Flower previously told The Sun.

“Low carb/keto done correctly should be full of good gut boosting foods, including fibre from the vegetables.

“Most people think of Atkins or just a diet of meat and fat when they hear low-carb or keto but it is more Mediterranean style, real food, vegetables, nuts, seeds, good healthy fats, oily fish, meat, dairy — nothing more than a real food diet cutting out grains, sugars and all processed foods.”

Dr Petre’s rules for weeks 3-10

  • add up to four servings of fibrous veg to your day (up to 200 calories)

Foods include:

  • peas
  • broccoli
  • lentils
  • leeks
  • asparagus

Stage three – weeks 11 and 12

The final stage preps you for being able to maintain your fat loss.

Again, you follow everything that you’ve already been doing but this time, you’re boosting your fibre intake with whole grain carbs, fruit and more green veg.

90 per cent of us aren’t eating enough fibre as it is and it’s massively important to our health.

It’s the stuff that ensures we don’t go too long without having a poo. It wards off things like heart attacks and stroke. It can improve cholesterol and blood sugar levels – crucial in preventing or managing diabetes.

Oh, and it also protects many of us from developing bowel cancer.

So it really is well worth making sure that you’re getting the recommended daily amount.

And it’s essential for gut health – which is largely what this diet is about.

Sun nutritionist Amanda Ursell told us: “Fibre is an essential nutrient and has been known for some time to be crucial for normal functioning of the gut and for good daily intakes to be related to a reduced risk of chronic problems like type 2 diabetes, heart disease and bowel cancer.

It’s all about eating stuff in its natural form – rather than fruit juices or refined white breads (for example).

Dr Petre’s rules for weeks 11-12

By this point, you’re adding in more carbs (around 400 calories), so that you’ve got a well-balanced diet where you’re not cutting anything out.

Avoid carbs that are packed with sugars (sorry, still no morning pastries) and go for fibrous, nutrient-dense options.

Eat more:

  • vegetables
  • fruits
  • lentils, chickpeas
  • nuts
  • oats, brown rice
  • sweet potatoes

Keep moving

Although this is a no-exercise diet plan, don’t forget that the first rule involves getting in 10,000 steps a day – so you do have to be active.

15 Foods to Eat When You’re Not Getting Any Exercise

Even if you don’t have access to the gym, you can still stay on track with your weight loss goals by adding these foods to your diet.


Finding the time and the willpower to get your daily dose of exercise can be overwhelming and maybe even feel impossible. Even if you have all the time in the world, you might not have access to a gym to get a whole workout in, so you have to get a bit creative at home. And that’s where the food you eat comes into play as you can lose weight with no exercise—as long as you’re eating the right foods.

Whether you’re looking for a healthier swap to your sweet tooth or a lower calorie meal to start your day, these foods will fill in all of your nutrition needs. Here’s a breakdown of the best foods to add to your diet that will help stay on track, even if you can’t make the time to exercise! Plus, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.



hot scrambled eggs pan

No matter their shape or form, eggs have a naturally great source of a fat-burning nutrient called choline. They are also a heavy source of lean protein, so when you eat eggs for breakfast, your body will be at a steady fat-burning pace for the rest of the day. Whether you love them classically scrambled or on the sunny side, you don’t want to forget the nutritious value that these bad boys can bring.


Tomatoes/Sun-Dried Tomatoes

sun dried tomatoes in bowl with seasoning

Chop them up for a snack, toss them in your salad or even saute them with your chosen protein for dinner—tomatoes have a variety of uses. Naturally, tomatoes produce a rich amount of lycopene and beta-carotene, antioxidants that only increase after cooking and processing, and help minimize fat-storage. So, if you’re looking to slim your waist but can’t exercise, tomatoes are a great vegetable to get you on your way.



cooked quinoa

Quinoa is the perfect grain to help you maintain a healthy lifestyle. It’s a complete, plant-based protein that has tons of fiber and comes in at about 220 calories per cup. And if you’re looking for the best ways to cook some up, here are the best quinoa recipes for weight loss.


Sweet Potato


Sweet potatoes are the most superior potatoes when it comes to nutritional value. They are known for being a “slow carb,” or in other words, they’re carbs that take longer to be digested. This means that they’ll keep you feeling full and energized for longer, so you won’t find yourself looking around for snacks. Sweet potatoes are also known to have a high vitamin count—including A, C, and B6—and the antioxidant carotenoid, which helps stimulate energy production and counters excessive fat-storage.


Peanut Butter

wyoming peanut butter

Go ahead and grab a spoonful! Just like quinoa, peanut butter is a strong source of plant-based protein that helps boost your metabolism, has monounsaturated fats, and has appetite filling fibers. Quick tip—your peanut butter only needs two main ingredients: nuts and a smidge of salt! So be sure to avoid any brands that add any unwanted ingredients.



black beans

Oh, beans. These little guys are slow-digesting, protein-rich, and high in fiber, which helps to work to lower bad cholesterol and fight against heart disease. And along with helping reduce belly fat and burn fat as fuel, beans are a great food to add on to your meals.


Dark Chocolate

Dark chocolate

Yes, you can still live a healthy lifestyle and enjoy dark chocolate. Dark chocolate has both heart-healthy and gut-healthy compounds, which reduce the risk of heart disease and diabetes as well as burn lower belly inflammation. As long as you choose a bar with a minimum of 70 percent cacao, you will avoid any excess belly-bloating sugars.




There’s nothing better than a bowl of oatmeal (or overnight oats) in the morning, right? Well, oats are actually whole-grain carbs that not only have a high protein content, but also have a high amount of soluble fiber. Oats are recommended most for breakfast because of their slow-burning effects to lower hunger and help reduce belly fat for the remainder of the day.


Spaghetti Squash

spaghetti squash two half slices shredded

If you’re looking for a healthy swap for your pasta dinner, try using spaghetti squash. One cup of spaghetti squash has less than half of the calories that regular pasta contains. This noodle substitute also has a generous amount of vitamin A and potassium.


Leafy Greens

Kale dark leafy greens hand massaged in bowl

Kale and spinach are both leafy greens that are charged with nutrients. Kale is filled with healthy fibers and antioxidants that promote a full feeling longer which spinach has vitamin A, iron, and folate, which helps boost energy and facilitate your body to burn fat.



green tea being poured into cup

Tea is always a good warm and relaxing beverage to reach for, but it’s actually more rewarding than you may have thought. Get to sipping on green tea, oolong tea, white tea to name a few, as they all offer an abundance of antioxidants that counteract the storage of belly fat.


Light Tuna

tuna salad in bowl with garnish

It’s affordable and an underrated, but tasty protein—yes, we’re talking canned light tuna. The biggest attribute of light tuna is its docosahexaenoic acid (DHA), making the lean protein an exceptional resource for when you’re trying to watch your weight.



plain roasted broccoli in white bowl

Broccoli is forever an excellent and easy veggie to whip up for any meal. It’s a metabolism-boosting food, with tons of calcium and vitamin C. And hey, it makes for a hearty side dish to your dinner!



Cubed avocado

Avocados have monounsaturated fats, which minimize hunger and enhance a better metabolism, so go ahead and whip up some guacamole! In fact, in a study published in Nutrition Journal, participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward.




Berries are the perfect healthy snack and their natural sugars can help squash your sweet cravings. Raspberries, blueberries, strawberries and all berries have polyphenol antioxidants that thrive on burning fat. Eating colorful fruits can produce better energy levels and help blood flow to your muscles. A win-win all around!

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