Do You Know That: All Weight Loss Diets Have One Thing In Common To Make You Eat Fewer Calories
Weight Loss Meal Plan: How to Create a Calorie Deficit Using Nigerian Foods
You can lose weight eating your party jollof rice, pounded yam, amala, eba.
Together with every other Nigerian food as far as you eat less than your daily calorie maintenance level.
You dont have to starve yourself with a modern diet or juice fast. There are three healthy ways to create a calorie deficit for weight loss.
How Many Calories Do You Need To Eat Daily To Lose Weight On Average?
You must know the calorie maintenance level which is the exact calories your body needs daily then eat less than the maintenance level.
The Classes Of Foods Are:
Carbohydrates , Protein , fat & oil and dont forget water
Weight Loss And Meal Plans For Vegetarians And Vegans
When considering ways to lose weight, vegetarians and vegans should include whole foods and limit refined carbohydrates and processed foods. People should pay particular attention to packaging labels when purchasing meat alternatives, as many of these products contain added sugar and fat.
People who eat a plant-based diet will also need to ensure that their meals contain enough protein. Some good sources of plant protein include:
Using A Meal Plan For Weightloss
For me, meal planning was one of the keys to helping me lose 30 pounds after having my baby.
I found that without a meal plan, I felt completely powerless.
I was at the mercy of whatever was in the fridge and pantry.
What was in the fridge and pantry, you ask?
Oh the usual
What can I say, that stuff is delicious.
Thankfully, I learned very quickly that I have no self control.
It was imperative that I had a meal plan for my weightloss plan.
This is why Ive created this free plan for you.
I want you to also have a plan in place so that you wont indulge, feel guilty and give up.
I want you to know that you can lose weight.
You can have your best body ever.
Okay, lets get into the meal plan, shall we
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Additional Weight Loss Tips
Weight loss is about more than following a meal plan or a specific calorie count. Exercise is advisable for the best results, to help create a calorie deficit that does not come only from limiting food intake as well as , all of the other benefits that come from being active such as reduced risks of disease, healthy metabolism, stronger muscles and bones, longer life span, and healthier heart and lungs.
It is vital to consume enough calories with a focus on nutrient-dense foods so that you can fuel your daily activities and perform at your best mentally and physically. A slow and steady rate of weight loss is easier psychologically as well as physically and is easier to maintain.
Printable Gluten Free Daily Meal Plan
Gluten is a type of protein that most of us dont think about. However, people with celiac disease and those who are sensitive to gluten may suffer from serious health issues if they accidentally ingest it.
This restriction definitely makes it hard for them to stick to a low-calorie diet, especially since this lifestyle sometimes calls for grains and pasta dishes. Luckily, this daily meal plan printable will resolve that problem, thanks to the diverse menu options that it offers.
This printable may only provide meals for five days, but its easy enough to mix and match the various dishes.
Not only are the meals diverse, but theyre also incredibly flavorful, so my taste buds were always in for a surprise.
My favorites were the Mushroom Omelet and the Green Meatball Salad, both of which featured gluten-free and highly-seasoned ingredients.
Learn more about this printable gluten-free 1,200-calorie meal plan at Diet Meal Plan.
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Easy Diet Sample Menu
In the meal plan are recipes for breakfast, lunch and dinner.
- 1 tbsp extra-virgin olive oil
- 150g / ¾ cup tomatoes, roughly chopped
- handful pitted black kalamata olives
- ½ red onion, finely sliced
- 50g / ½ cup feta cheese, crumbled
- small bunch mint leaves, chopped
- juice and zest ½ lemon
- 300ml / 1 ¼ cups hot vegetable stock
- 200g can / 1 cup chopped tomatoes
- 200g can / 1 cup chickpeas, rinsed and drained
- 50g / ¼ cup frozen broad beans
- zest and juice ½ lemon
- coriander & bread to serve
Dinner: Spicy Mediterranean Beet Salad
Calorie Weight Loss Diet Chart Plan
A lot can be spoken about what goes into an ideal diet chart. However, ones nutritional requirement varies based on various factors. It could change depending on gender, for example, male dietary requirements vary from that of a female.
Geography can play a role as well, with North Indian diets being largely different from South Indian ones. So, here meal preferences come into play since the consumption of food by a vegetarian or a vegan differ largely from that by a non-vegetarian.
However, we have put together a diet plan ideal for weight loss with Indian food. This 7 day diet plan also known as a 1200 calorie diet plan is a sample, and should not be followed by any individual without consulting a nutritionist.
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Tailored Free Meal Plan For Weight Loss
If youre looking to reach your goal weight without compromising on the flavors of the food you eat, then this expertly designed daily meal plan will be your best bet.
Developed by a team of nutritionists, dieticians, and culinary aficionados, it consists of unique recipes that youll definitely rave about for weeks to come.
Another great thing about this meal plan is its clean and easy-to-understand structure. Some printables are complicated and poorly designed, which renders a lot of people unable to grasp how to use them properly.
However, this particular one is very straightforward, so you definitely wont run into any trouble trying to decipher which meal is for which day.
Given the many different options that this printable offers, choosing which dish I liked best was honestly tough. But I do have a special place in my heart for the Paneer Sabzi that I had for lunch one time due to its interesting textures and one-of-a-kind taste.
I also loved having a bowl of fresh seasonal fruit as an afternoon snack, which is something that Im going to incorporate into my daily routine more often from now on.
Read more about this FREE 1,200-kcal weight-reduction plan at NDTV Food.
Fuller For Longer Low Gi
Keeping hunger at bay is important when you’re trying to lose weight.
The low glycaemic index diet acheives this by keeping blood sugar levels stable. This means you shouldn’t feel the need for sugary snacks, and should feel fuller for longer on less calories.
The plan is relatively high in lean protein and contains mainly low glycaemic index carbs. It’s also low in fat and contains plenty of fruit and veg.
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How To Meal Prep You Week Of Meals:
Notes On This Meal Plan For Weightloss
Youll notice something immediately about this meal plan.
Lunch is sometimes the same as another days dinner.
Now, I dont know if its just me but a lot of meal plans ask for a unique dish for every.single.meal.
Im sure my neighbor can pull this off but not me.
I can barely keep up with my showers.
Its just not practical to cook a fresh dish everytime the clock strikes 12pm and 7pm.
For this reason, I generally eat the leftovers from dinner for lunch.
Yes, I may have a few days where inspiration strikes and I actually prepare a real lunch.
But, most days, this is how it goes down.
Some weeks, we even eat the same foods for 2 dinners back to back.
As long as youre eating home cooked meals and watching those portions, youre doing great.
Time Magazine even did a whole article about this very issue.
So dont feel bad if you cant go all Betty Crocker for your family.
They love you regardless.
Let me know what you feel about this meal plan in the comments and dont forget to pin and share.
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Vitamins And Minerals Diet Plan
Vitamin A, Vitamin E, Vitamin B12, Vitamin D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Since, these are primarily derived from plants, meat and fish, minerals can also be found in nuts, oilseeds, fruits and green leafy vegetables.
Experts and nutritionists recommend consuming 100 grams of greens and 100 grams of fruits accordingly.
Eat A Healthy Breakfast
Start the day well studies suggest that people who start the day with a protein-rich, satisfying breakfast are less likely to make poor food choices later on and may potentially reduce their risk of type 2 diabetes. Sign up to our free Healthy Diet Plan to discover some filling breakfast recipes, like our vegan strawberry pancakes.
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Weight Loss Meal Plan For People With Diabetes
Losing weight can help a person with diabetes manage their blood sugar levels and avoid complications.
According to the American Diabetes Association, people with diabetes should lose weight through a combination of exercise, diet, and portion control. Low glycemic index foods can help someone avoid spikes in blood sugar while they lose weight.
A person who has type 1 diabetes should consult their doctor or dietitian for help devising a weight loss plan. People will need to manage their diet to work alongside any medications they take to control their blood sugar levels.
Foods To Eat On A Diet
These are the types of foods youll want to include more regularly in your diet. Eating a balance ensures you meet all your nutritional requirements.
- Fruits. E.g apples, pears, oranges. Berries also contain lots of antioxidants
- Vegetables. All kinds of vegetables are great, but particularly cruciferous vegetables
- Whole grains. E.g brown bread, quinoa, bulgur wheat. These are rich in fiber.
- Fatty fish. E.g salmon, mackerel, tuna, herring. These foods contain the most omega-3 fatty acids, an important nutrient in reducing inflammatory diseases.
- Beans. E.g haricot, black, red.
- Legumes. E.g chickpeas, lentils, peas. Both legumes and beans are great sources of plant-based protein.
- Nuts and seeds. E.g almonds, walnuts, pistachios. Flaxseeds and chia seeds are also a great plant-based source of omega-3 fatty acids
- Low-fat dairy. E.g milk, eggs, yogurt. Be sure to check the labels for extra added sugar.
- Olive oil. Choose extra-virgin varieties, which arent diluted with cheaper oils.
- Lean protein. E.g fish, chicken, turkey. These contain less saturated fats than in red meats like beef and pork.
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Along With A Balanced Weight Loss Diet Chart Plan These Habits Will Help You Stay Healthy:
- Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks in controlled portions for the day. Spacing your meals across regular intervals prevents acidity and bloating and also keeps hunger pangs at bay. So, quit your junk food habit by making healthier snacking choices in your indian diet plan.
- Have an early dinner: Indians eat dinner later than the other societies across the world. Since metabolism slows down at night, a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.
- Drink a lot of water: How does drinking more water help you lose weight? For starters, its zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight and also find a list of drinks that will help you lose weight here.
- Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.
In conclusion to everything stated above. you dont necessarily have to ditch your regular food habits or make massive changes to your diet, all you need is to follow the best balanced Indian diet plan to get fit!
How To Stay On Track
Habits and cravings are the devil when it comes to dieting. Lets first deal with habits. Juge explains that it takes a good week or two to ease into dieting. Fast food is so easy and theres a McDonalds on every corner. The hardest thing is to develop the new habit of preparing your meals and taking them with you. The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. For example, you might usually go out for a sub sandwich or burger at lunch. Youll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. It can be a real mental battle to stick to your food plan.
To stay motivated and deal with cravings, Juge has a couple of great recommendations. First, schedule a cheat meal on every seventh day. Many of my clients have their cheat meal on Sunday, so then theyre ready for Monday and the week to come, he says. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want topizza, lasagna, doughnuts, beer, chips, you name it. Remember, though, its just one cheat meal, not an entire day of cheating. Afterward, get right back on the wagon with your next scheduled meal.
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Portion Size As An Alternative Method
Instead of weighing and measuring everything to count calories, you can use portion sizes to moderate what you are eating. If you are eating a certain portion size currently and maintaining your weight, remove a little from each of your regular portions to reduce calories. If this does not lead to weight loss, remove a little more.
Free Printable 1200 Calorie Diet Plans For Weight Loss
As with most things in life, if you fail to plan, you plan to fail. Here is a round-up of 9 best free printable 1,200 calorie diet plans that will help you plan your meals, be more efficient and organized so that you can eat the right food at the correct times, in the right portions.
There are many different kinds of diets out there, but arguably one of the most popular ones is the 1,200-calorie plan. As its name suggests, this caps the number of daily calories that can be consumed to 1,200, which is significantly fewer than what the average adult needs to maintain their current weight.
A standard recommendation for adult women to trigger sustainable weight loss is to reduce calorie intake to 1,2001,500 calories per day. For adult men, the daily calorie intake should be lowered to 1,5001,800 calories to stimulate reasonable weight reduction.
According to experts, the 1,200-calorie diet plan is considered effective and generally safe. When utilized properly, together with an active lifestyle this diet plan can promote rapid fat loss, allowing the individual to reach their desired weight quite fast.
However, like most diets, it can be pretty tough to stick to only eating 1,200 calories in a day, especially given that this is the recommended low-calorie diet range .
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