Weight Loss Diet Plans
Weight loss diet plans are not intended to starve and deprive you of the nutrients needed by your body. It will reduce your caloric intake to make it equal on your calorie needs thus maintaining your weight or it can also make the calories intake lesser than the calorie needs of the body causing weight loss. As such, diet plan is made to revolve around reducing your total calorie intake by a small amount, and then making sure the calories you do consume come in the form of a well-balanced diet consisting of good sources of protein, carbohydrate and fat.
Before choosing the best diet for you, you should have to consider some points:
- Will you enjoy being on the diet? A diet that you hate is stressful. You cannot force yourself to eat you do not like. Losing weight is hard when you are stressed. When you are stressed, you release a hormone that aids in increasing your sugar and fats thus causing you to gain weight. The more you hate the food in your diet, the more you are tempted to cheat and eat your favorites. You must also consider the health aspects of the diet you will be taking.
- Will you be getting all the vitamins and nutrients you need? Your diet may help you lose weight but not the 3 basic nutrients needed by your body for proper functioning. If the diet doesn’t give you enough nutrients, then do not take it.
Whether you are super fat or not that much, take some time to think over the diets and review thoroughly what their good and bad sides are. Remember, health should be your number one priority, so don’t be too impulsive in choosing. A help from a reliable nutritionist is necessary.
Here are some weight loss diet plans you can choose from:
1) Low Fat Diet
Fat has always been the number one culprit of weight gain and obesity. Getting rid of it is hard but there are healthy options to do to prevent fat in the diet:
- Have fresh vegetables in your diet.
- Avoid canned goods, which are usually preserved in salt.
- Use low fat and good for the heart kind of oil for cooking such as olive oil and canola oil.
- Use non-sticky cooking pan that has been cleansed thoroughly after a deep frying to prevent too much oil on the food to be cooked..
- Eat a lot of legumes like kidney beans, peanuts, black eyed peas, black-eyes beans and others.
- Pasta should be whole wheat.
- Avoid mayonnaise or thousand dressing in a salad for filling.
- Eat a lot of fresh fruits and vegetables.
2) The South Beach Diet
- One of the top 5 weight loss diet plans in the country today.
- It is divided into ‘three phases’.
- Phase 1
- This is the strictest phase and lasts for about 14 days.
- The following foods are eaten in moderation: Carbohydrates rich foods, poultry products, fish, turkey, shellfish, vegetables, nuts, eggs and cheese.
- Coffee and tea is allowed but must taken in moderation too.
- Phase 2
- It will last until the desired weight is achieved.
- The carbohydrates rich foods that were removed from the diet are reintroduced.
- You can eat brown rice and whole wheat bread but not a white bread.
- Phase 3
- This is the stage where you reach the desired result. This is a maintenance phase that lasts for lifetime.
3) Balanced Vegetarian Diet
- It consists of fruits, vegetables and foods that originate from plants.
- It has a 30% lower risk of heart related diseases.
- Different vegetarian diets:
- Vegan diet foods: Vegetables, fruits, legumes, nuts, grains
- Lacto-vegetarian diet foods: milk and milk products like cheese and yogurt.
- Lacto-ovo-vegetarian diet foods: eggs only.
- Flexitarian diet foods: occasional consumption of fish, poultry and meat.
- A nutritional guideline helps in knowing what vegetables are to be eaten with enough nutrients.
- Iron (boost up body’s energy as it transports oxygen from the lungs to the different areas of the body: red kidney beans, spinach, almonds, lentils, chickpeas, wheat, tofu and fortified products like fortified cereals.
- Calcium (helpful for bone strength): Calcium is found in soy milk, soy nuts, soya beans, mustard greens, blackstrap molasses and fortified juices.
- Vitamin B12 (aids in the production of red blood cells in the body): beetroot, brussel sprouts, broccoli, cabbage.
4) The Cabbage Soup Diet
The diet requires consuming cabbage soup for seven days with every meal of the day.
- Day 1: Cabbage soup and fruits (unlimited quantity and any fruit except for bananas)
- Day 2: Cabbage soup and vegetables. A baked potato with butter for dinner is allowed.
- Day 3: Cabbage soup and a combination of fruits and vegetables (except for bananas and potatoes)
- Day 4: Cabbage soup, bananas and skimmed milk (maximum of 8 bananas to be consumed through the day)
- Day 5: Cabbage soup and 350-500 grams beef with 6 slices of tomatoes.
- Day 6: Cabbage soup, beef and vegetables (except potatoes)
- Day 7: Cabbage soup, brown rice, vegetables (except potatoes) and fresh fruit juice.
5) What is the Raw Food Diet?
- This is one of the effective weight loss diet plans that retain all the nutrients from the food because cooking is not done.
- Raw food diet includes eating fruits, vegetables, dry fruits, fresh fruit juices, nuts, seeds, legumes, and grains.
- Raw foods can also be done on blending, crushing, sprouting, soaking and juicing, provided that you will not be adding dairy products or sugar on it.
- Boiling of raw foods cannot be done as the nutrients will not be retained.
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