A free diet Plan for Weight Loss is a diet plan that helps you lose weight and live healthier, bringing you fresh and easy-to-prepare recipes, fitness tips, food information, a healthy grocery list, and more… This includes the method of how to start a diet, what kind of food you eat, and when.
When you’re trying to lose weight, it can be difficult to think about what meals you’re going to eat. Naturally, you want a healthy menu plan! Here’s the thing: It’s hard to tell if a meal is healthy just by looking at it. In this blog post, I’ll help you by providing tips for how to make your own healthy meal plan. Just follow these ideas, and you will be able to create healthy menus whenever you want.
Several diets are out there that promise quick weight loss, but they tend not to provide healthy results. sing weight and then keeping it off requires a long-term approach to eating. You’ll want to find a diet that you’re able to maintain and follow for life. Everyone is different, though, so keep reading for some help in choosing the best diet for you. Below are the health benefits of weight loss.
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Free Diet Plan For Weight Loss
A diet plan reminds us that we’re on a diet; that brings with it feelings of deprivation. Better to call it a healthy eating chart or a balanced weight loss diet. A healthy free diet plan for weight loss that you can sustain, without constantly fearing food and obsessing over calorie count, is the only thing that can bring about permanent weight loss for women, who tend to have more body fat than men for biological reasons.
Losing weight never tasted so good or was so easy. Yes, eating delicious food and losing weight at the same time is possible. In fact, it’s pretty simple to do, too. I love this plan because it’s not a rigid plan that tells you exactly what to eat with no choices to make.
Balanced Diet Plan
What to include in the balanced diet chart a.k.a. healthy eating chart? It doesn’t have to be sprouts and salads only, though those are certainly good for you. The renowned nutrition and wellness expert Rujuta Diwekar told her audience once that the food a person grew up with was the food to which the body would respond the best. Therefore, for Indian women, what works best for permanent weight loss is an Indian-balanced diet plan.
1. Make small tweaks
Cut down on packaged and processed foods; they’re usually loaded with sodium, which may lead to bloating and a higher risk of heart problems. Whenever possible, eat fresh produce, as we always did in India, and make your juices by throwing diced fruits and veggies into the blender. Eliminate the white (rice, sugar, bread) and go for brown. Pick whole wheat atta over refined flour.
2. Eat seasonal fruits
Eat seasonal fruits from the local market instead of exotic imports found out of season. Seasonal fruits usually are rich in the compounds that the body needs for that time of the year, e.g. guava and orange, rich in Vitamin C, come to the market in winter, just when you need that vitamin to guard against the common cold.
3. Stir-fry instead of deep-fry
The occasional samosa won’t bust your weight loss plan, but on a daily basis, stir-frying is a far better idea than deep-frying, as you can keep the calorie count low without sacrificing taste.
4. To increase the basal metabolic rate
Eat several small meals a day. This gives the body repeated assurance that more food is coming -it stops hoarding calories and happily burns fat. A small meal isn’t a bag of crisps and vending machine coffee; it’s a fruit, a small portion of trail mix (dry fruits and unsalted nuts), or a small bowl of daal with a roti, or a bowl of oats.
5. Do some light weight training
This builds muscle tone, giving the body a more sculpted look, and increases the basal metabolic rate. A daily workout with light weights – make it a low-intensity workout, if you can’t do more – prompts the body to go on burning calories long after you’ve stopped exercising. Even 5-10 minutes a day is a lot better than nothing. It doesn’t take much to re-orient your lifestyle and achieve permanent weight loss.
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6. Avoid eating big meals after sunset
This has long been a weight loss technique but there have been studies that have found the time in which a person eats doesn’t influence their weight.
But Dr. Jangda disagreed, saying: “Remember that your body’s metabolic fire directly corresponds to the position of the sun. It rises with the sun and sets with the sun.
“Your body does not produce digestive juices and your metabolism starts dropping after sunset and whatever you eat sits in your tummy undigested turning into metabolic waste and then gets digested the next morning when the metabolism is up.
“Any food that we eat post sunset leads to accumulation of undigested metabolic waste which eventually turns into toxins.”
Burn belly fat: Doctor’s ‘simple trick’ to lose inches around your waist (Image: GETTY)
A recent study in the Journal of Clinical Endocrinology and Metabolism found that eating dinner later in the evening could contribute to weight gain and also set people up for potential health impacts like a higher risk for heart disease, stroke, and diabetes.
He continued to explain that people should eat their meal portions directly proportionate to the position of the sun.
“Eat a small breakfast, a large meal between 12 pm and 2 pm, and finish with a small dinner around sunset.
“Don’t consume solid foods after sunset. If hungry, have a glass of dairy-based or plant-based milk at bedtime.”
He added: “This is a simple trick that can make you lose a few inches around your waist!”
7. Eat digestion-friendly foods
To get rid of visceral fat, the doctor suggested consuming foods that are easy to digest.
This means avoiding foods that tend to sit in the stomach for a long time, such as fatty foods like chips, burgers and fried foods, which can lead to stomach pain and heartburn.
This NHS also stated to cut back on greasy fried foods to ease the stomach’s workload.
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Best Diets To Help You Lose Weight
There are many diets available to help you slim down. With so many to choose from, all of which claim that theirs is the best one, how do you find out which will work for you? Should you stick with your old favorite or try something new? Let’s explore the best diets to help you lose weight and improve your health.
1. Flexitarian Diet
A big appeal of the flexitarian diet is that it’s…flexible and doesn’t involve counting calories. It encourages a mostly plant-based diet while allowing you to have meat when the mood strikes. “The flexitarian diet includes all food groups, while at the same time encouraging more plant-based meals which in many instances are lower in calories,” Gans says. “You should not feel deprived of this plan.”
There’s no real calorie limitation on this diet, although the book, The Flexitarian Diet, recommends that you aim for 1,500 calories a day.
How it helps you lose weight: Focusing on having more veggies, fruits, and plants, in general, should naturally help you consume fewer calories, Cording says. And the lower your calorie intake, the more weight you’ll lose. There are also data to back this up: One review found that followers of the flexitarian diet had lower BMIs than people who ate meat more often.
2. Volumetrics Diet
Volumetrics works just as it sounds—it focuses on the volume, or quantity, of foods, while encouraging you to eat nutrient-dense foods. The idea is to make sure you get full-on foods that are high in fiber and water like fruits and veggies. So, you go by satiety cues, not the number of calories in your meals. “It emphasizes lower-calorie foods and healthy portion sizes,” Angelone says. “This diet also includes regular meals and snacks, so you don’t go hungry.”
How it helps you lose weight: “Focusing on healthy foods that will fill you up should help you consume fewer calories that will lead to weight loss,” Gans says. One study concluded this is definitely a good method to try: There was a clear connection between eating low-calorie, nutrient-dense diets and weight loss.
3. WW (Formerly Weight Watchers)
WW has been around for ages, and the company has gotten a lot of props for its points-based approach to food. You get a certain number of points each day and strive to eat foods that stick within that. “It’s more of a lifestyle approach,” Cording says. “They do a wonderful job in educating people on portion sizes and how to budget their food.”
The program also offers in-person and virtual meetings for you to share your journey with others in the WW community. You can also sign up for live coaching.
How it helps you lose weight: Accountability is helpful for losing weight, Gans says. “For some people, keeping track of their foods with a personal points program keeps them accountable and more likely to keep up with the diet,” she points out. Research has also backed up the diet’s effectiveness for weight loss. One study found that people were much more likely to lose 10 percent of their body weight over six months on WW than those who were not using the program.
4. Keto Diet
The keto diet is high in fat, moderate in protein, and low in carbs. By restricting your carb intake to less than 50 grams a day, this eating plan helps trigger ketosis, the process by which your body burns fat instead of carbs for energy. “People who lose weight on the keto diet are eliminating so many foods they were eating before and, by default, consume fewer calories,” Gans explains.
How it helps you lose weight: “This diet eliminates most carbs, which includes the foods people tend to eat too much of—bread, pasta, rice, crackers, chips, and pizza,” Angelone says. “Weight comes off quickly since the muscles have to use up the stored carbohydrates which hold water in the muscles.” Part of the initial weight loss is water weight, she notes. Just keep in mind that you’ll often need to stick with keto or a low-carb diet to sustain these results, Cording says—and that’s not for everyone.
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5. Vegetarian Diet
A vegetarian diet isn’t a guaranteed way to lose weight, but it can be helpful if you are a big meat eater. There are many different types of vegetarian diets, but most shun meat while allowing for things like eggs and dairy products with a heavy emphasis on plant-based foods.
“This diet eliminates fat-rich meats,” Angelone says. “Vegan diets further eliminate cheese and another high-fat dairy. This is especially effective for people who eat a lot of meat, burgers, and cheese.”
How it helps you lose weight: Just ditching meat won’t automatically make you lose weight—especially if you’re not replacing it with nutrient-dense and high-fiber foods to fill you up, Cording points out. But doing a vegetarian diet the right way can definitely lead to weight loss. One study found that people who were overweight and obese and who followed a plant-based diet for six months lost about 26 pounds on average.
6. Mediterranean Diet
The Mediterranean diet is based on the lifestyle of people who live in the Mediterranean region, which includes Greece, Italy, Portugal, and Spain. It’s big on plant-based foods and whole grains, along with healthy fats (think: avocados, fish, and nuts). The diet also allows for a glass of red wine daily but recommends that followers limit red meat.
How it helps you lose weight: At its core, the Mediterranean diet is designed to help followers be healthier. But research has found that people on the diet can lose up to 10 percent of their body weight over 12 months. “It’s more of a lifestyle, and very much about daily habits with what you’re eating,” Cording says. “It’s also good for satiety and emphasizes walking and activity as part of the diet.”
7. DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) diet was originally created to help people lower their blood pressure. It zeroes in on fruits, veggies, low-fat and non-fat dairy products, and low-sodium foods while minimizing saturated fat and cholesterol. “This program is a well-balanced diet plan,” Gans says. Cording says she’s also a big fan, noting that it’s really similar to a Mediterranean diet.
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Healthy menu plan
There are so many books, articles and cookery shows on tv at the moment all telling us what you should be eating to be healthy. So many healthy recipes to choose from and you still find it hard to get started every week? This is where I come in with an easy-to-follow healthy menu plan for each week of the month.
Kickstart your month of healthy eating with this easy meal plan which features delicious crispy lemongrass fish, grilled beef salad and beautiful baked egg breakfast pots.
Healthy menu plan 1
Week 2
Keep up your momentum with our second healthy menu plan. It includes a hearty spaghetti dinner, the much-loved sweet potato, and zucchini slice as well as a banana pancake breakfast.
Healthy menu plan 2
Week 3
This week includes a colorful frittata, spicy chili pasta, and a healthy smoked salmon pizza.
Health menu plan 3
Week 4
Our final week features family favorites like toasted tortillas, chili chicken stir-fry and juicy lamb cutlets.
Healthy menu plan 4
Steps to Success
Here’s how to really ramp up the results.
Get moving: Increase your daily steps – aim for 10,000 steps or more per day.
Buddy up: Get support – invite a friend to do the meal plan with you
Stay hydrated: Aim for eight glasses of water per day. For flavor, add fresh lemon, lime, mint leaves, or slices of ginger. Herbal teas also count.
Skip the sugary drinks and alcohol, as they’ll add extra calories. Or, swap your sweet treat for a small glass of wine.
Limit caffeinated drinks to just one coffee or tea per day with a dash of milk, and skip the sugar.
Relax! If you slip up, don’t give up. Just get back on track the next day or with the next meal.
Health Benefits of Weight Loss
There are a lot of benefits that come with losing weight. When looking to lose weight, it’s important to educate yourself on the health risks of being overweight, as well as the health benefits of staying fit and living healthy. Here are some potential health benefits of weight loss you can look forward to.
1. Your significant other might lose weight, too
Ever feel inspired (or guilty) by your partner’s incessant need to wake up at 5 a.m. to hit the gym and their refusal to grab chips or pasta when they run to the store? Well if you haven’t, then your partner may be the one feeling that push from you simply by bearing witness to your own transformation. If you’ve been successful at losing weight and continue to live a healthier lifestyle, chances are your significant other will follow suit, says Smith. If not, perhaps your parents, siblings, or close friends will feel motivated to whip their own butt into gear.
2. Fewer colds
Forget the vitamin C packets, nothing strengthens your immune system better than leading a healthy lifestyle. Getting your eight hours every night, fueling your body with fresh produce and lean protein, and working up a sweat will pump your immunity up far better than sipping on an orange, the fizzy drink could.
3. Improved memory
For once you might actually remember your sister’s birthday! Weight-loss benefits go far beyond the physical. Losing weight and being more active boosts brainpower quite a bit. Research has shown that your memory gets sharper when total body weight has been reduced. So not only will you be happier all the time—remember, endorphins!—you’ll also remember that thing you really needed to do today, tomorrow, and the next.
4. Better Wardrobe
The ultimate perk of peeling off the pounds is that behind closed doors you’re going to look pretty damn good. However, since we all can’t—or shouldn’t—walk around in our birthday suits all the time, it’s a good thing your wardrobe will reap the benefits of your weight loss, too. Losing weight often gives people the confidence to not only experiment more with style, but want to show off their weight loss with outfits that display the physique they worked so hard to get.
5. You’ll actually want to pass on the junk food
Did you really just say no to those Doritos? It might feel weird at first, but as a result of improving your dietary choices and flexing your willpower consistently, you’ll find that you don’t even crave junk anymore (at least not as often).
6. You’ll become a better cook
Unless you’re on a meal delivery plan, you’re going to have to cook for yourself if you want to slim down. Ordering in and eating out just won’t get you there, and you know that. By getting into the habit of buying groceries every week, planning and preparing healthy meals, and experimenting with different flavors and food combinations you’re bound to up your kitchen skills. (Though it might take a while to reach Top Chef status.)
7. You’ll become more adventurous
In the kitchen, in the bedroom, and in everyday life. One of the beautiful side effects of weight loss is that you’ll undoubtedly experience a boost in self-confidence. The funny thing about confidence is that it pushes you to do more and try more.
8. Food will taste better
When you put a microscope on your diet, you really become more in tune with what you’re eating over time. This mindfulness works not only to help you to lose weight, but even after you’ve lost it you continue to pay more attention to the flavors and textures of your meals. Think about those times you spend mindlessly eating on the couch—does the food actually taste that good? Do you even remember? When you take the time to plan and prepare fresh, home-cooked meals you’re more aware and appreciative of the food on your plate—you literally savor the flavor.
9. Better checkups
If you kick those stubborn 10 lbs, you’re not the only one who will be rejoicing. Carrying around excess body weight can put you at greater risk for a number of health issues from diabetes to high blood pressure. As you would imagine, slimming down has an adverse effect, making your annual check-ups with your doc a lot less painful.