Diet Plan For Weight Loss – Weight Loss Tips
Diet plan for weight loss is crucial if you want to lose weight to get fit and healthy. You need to begin by addressing your diet.
Diet Plan For Weight Loss – Nutritional Overview and Healthy Diet
When we think of diet plan for weight loss, we think of miniscule portions, salad, vegetables, and other bland and tasteless foods that maybe good for us, but are hardly inspiring when it comes to taste.
In truth, the entire concept behind a healthy diet plan for weight loss is extremely complex as there is a lot to get your head around. While we won’t be going into too much technical detail when looking at diet and nutrition, we will be providing a basic nutritional overview and will be looking at some of the basic fundamentals associated with a healthy diet.
First and foremost, it doesn’t matter which diet plan for weight loss you intend on following, adequate hydration is absolutely essential. The human body is made up of close to 80% water.
We need water in order for our cells to function properly, we need water to digest our food, we need water to convert calories into energy, we need water for our organs to function properly, and we need water to simply feel healthy and productive. Water helps speed up the metabolism and promotes athletic performance, making adequate hydration perfect for people trying to lose weight.
As well as that, water is also very beneficial for the brain. Experts recommend that we consume around 8 glasses of water each day. Avoid sugary drinks, as well as sugar-free drinks which are loaded with chemicals, and instead get your hydration from fresh mineral or filtered water.
Macros, or macronutrients if we’re being technical, are made up of: fats, proteins, and carbohydrates. Basically, these are your three macronutrients.
It is worth noting roughly how many calories the different types of macronutrients contain.
- Carbohydrates – 4 calories per gram
- Proteins – 4 calories per gram
- Fats – 9 calories per gram
We need a healthy balance of all three macros as they perform different functions and processes within the body.
Protein for example, is used to help repair and rebuild damaged muscle tissue. It’s also vital for cellular health and function. Carbohydrates are typically used by the body as a key source of energy, whereas fats are used to regulate your hormones, boost the metabolism, promote healthy organs, and much more besides.
When trying to lose weight, your macronutrient ratios should be at 50% protein, 35% carbs and 15% fat.
Micronutrients are another group of essential food groups needed by the body in order for it to function at its best. Micronutrients generally consist of vitamins and minerals. These all play incredibly important roles in the body and are vital for optimal health and well-being.
We need vitamins for a healthy immune system, for wound healing, for organ function, for energy production, for hormone regulation, and much more besides.
Minerals are equally as important as each one offers unique benefits and advantages to the body. Minerals such as calcium for example, are important for strong and healthy bones. Iron is a mineral essential for the blood as it plays a key role in the production haemoglobin.
Calories are basically units of energy. The human body needs energy for a whole variety of different reasons. We get our energy from food and drink. The amount of energy found in each food and drinks item is measured in calories.
To maintain itself in its current state, the body needs a certain number of calories. This number varies from person to person. If we consume more calories than the body needs for maintenance, we create a caloric surplus.
Rather than letting these calories go to waste, the body instead converts them into fat and stores them to be used at a later date. If we don’t consume enough calories needed for maintenance, we create a caloric deficit and the body taps into its fat reserves to make up the difference. This is a very simple explanation of how a caloric deficit promotes weight loss.
Are You Carb Sensitive?
This is a HUGE problem that is the underlying cause for why fat people keep getting fatter… and the rate of weight gain is accelerated.
Some people are highly carb sensitive. When they consume even a little bit of carbs, they gain weight fast. This is due to insulin insensitivity. You’re probably wondering what causes this. The answer is quite simple.
Let’s assume you drink a can of sugary soda. The sugar in the soda will spike your blood sugar levels. Your body will release insulin to prevent your blood sugar level from getting too high (hyperglycemia).
Now if you were to drink 3 cans of soda a day, your body will keep releasing insulin to cope with these elevated sugar levels. Over time, your body will get desensitized to the insulin and your pancreas will have to keep releasing more insulin just to cope with the same amount of sugar.
When this happens, the excess insulin will be shuttled off to the body’s fat stores through a chain of processes within the body. This will explain why overweight people often complain that they eat 1 slice of cake and gain 4 pounds.
While this is a bit of an exaggeration, you do get the point. A long time of consuming junk food and processed foods has affected their body’s internal system.
Another very nasty consequence of insulin insensitivity is that it sets the stage for type 2 diabetes which is the leading cause of kidney failure, blindness and amputations. This is one of the worst diseases out there… and it all starts from a poor diet.
So what do I do if I’m insulin insensitive?
There are a few ways to reduce insulin insensitivity. Thousands of people will see rapid weight loss if they ‘reset’ their body’s insulin sensitivity.
This is one of the biggest weight loss hurdles that most people aren’t even aware of. Fix your insulin insensitivity and it will become much easier to shed the stubborn pounds. Here are a few methods.
- Reduce your intake of all sugary and refined foods till you can eliminate them completely.
- Consume more foods which contain turmeric / ginger / garlic.
- Get enough sleep daily. This is very important. If you get insufficient sleep, consume some cinnamon. This will help attenuate the effects of the insulin resistance that arises from insufficient sleep.
- Lift weights.
- Run thrice a week in a fasted state.
- Drink unsweetened green tea regularly. The gallic acid in the tea will improve your insulin sensitivity.
- Consume leafy greens and food rich in magnesium.
Reduce or totally stop your intake of refined carbs like white rice, white bread, pasta, etc. Just by following these steps of our diet plan for weight loss, you’d have done the single biggest thing to help yourself progress faster in your weight loss journey.
Top 5 Power Foods You Need In Your Weight Loss Diet Plan
To some people, the thought of eating food to lose weight is preposterous. Surely, when it comes to losing weight the less food you eat, the better? In reality however, the exact opposite is true.
In order to lose weight, we need to make sure that we’ve eaten enough to provide our metabolisms with the energy needed to function. Some foods, however, are even more beneficial for shedding the pounds than others.
Here’s a look at the top 5 power foods for your diet plan for weight loss.
Broccoli is a superfood which is considered one of the healthiest in the world. If you’re looking to lose weight, broccoli is ideal.
To begin with, broccoli is naturally low in calories and is virtually fat-free. As well as that, broccoli is also rich in fiber, which is your secret weapon in the battle against the bulge. Fiber helps to promote satiety and helps to keep you feeling full for longer. If you feel full, you’ll be less likely to overeat.
Salmon is an oily fish that is renowned for its health benefits. Salmon is a rich source of protein which is very useful for burning fat. Protein is thermogenic, which means that it raises your core body temperature as it is broken down.
This in turn means that your body burns off more calories just to digest the food and break it down. The weight loss benefits here are apparent. As an added bonus, salmon is also rich in omega-3 fatty acids and essential minerals.
If you look at any healthy eating plan containing meat, you’ll find that the primary protein source is usually chicken breast.
For a good diet plan for weight loss, chicken breast is ideal. Chicken breast is virtually fat-free when skinless, and is naturally low in calories.
It’s also a great source of protein, which increases your metabolism as it is digested and broken down. Not only that, but as protein takes longer to digest and be broken down, it also stays in your stomach for longer so you feel full for longer.
Avocados are naturally rich in fats and are high in calories. Because of this, people often avoid them when trying to lose weight. This is a mistake. You see, avocados are rich in healthy fats such as oleic acid, which has been found to ramp up the metabolism and fight inflammation.
Inflammation is heavily linked with obesity. Avocados are also a great source of fiber. This, combined with their high-calorie content, makes them perfect for keeping you feeling full for longer.
Coconut oil is roughly 99% saturated fat. The saturated fat found in coconut oil however, is incredibly good for you.
The fats found in coconut oil are MCTs, or Medium Chain Triglycerides. Because of their triglyceride chain length, when consumed, these fats are used as a near-instant source of energy.
The body is able to use the fat for fuel quicker, so you don’t store the fats for use at a later date. This increase in energy means that your metabolism increases, and you will therefore burn more calories. Hooray for coconuts.
Well these are just a few power foods everyone should look at including into a healthy and balanced diet.
Next, let’s take a look at some of the most popular diets going around and whether they should be implemented or thrown in the bin.
Popular Diets for Weight Loss and Fad Diets – Which Should You Choose?
If you decide that you need to lose weight, what’s the first plan of action to springs to mind? For the vast majority of us, it’s to go on a diet.
The word ‘diet’ is actually very broad because there are literally hundreds of different diet plans out there for people to choose from.
Needless to say, some are incredibly effective, whereas others, not so much. Some diets have proven to be effective and have been backed up by science and medical research. Others, however, are nothing more than passing fads, and can potentially be dangerous.
Here are some popular diets to consider, and some fads to steer well clear of.
Popular Diet Plan For Weight Loss
We’ll start off on a high by looking at popular diets that have enjoyed a lot of success and have been found to be effective. If you’re looking to lose weight and improve your health in the process, you may wish to consider the following:
The Paleo Diet
The paleo diet is sometimes known as the caveman diet. It has the word ‘diet’ in it, but in truth it is more of a lifestyle change.
The basic premise is that followers of the diet eat foods similar to what cavemen used to eat hundreds of thousands of years ago. The diet isn’t as much about losing weight, as it is about eating natural, non-processed food the way evolution intended. A bonus however, is that you will lose weight.
Ketogenic diets are hugely popular nowadays. Keto diets are low carb, moderate protein, high fat diets that cause your body to enter ketosis. When this occurs, you produce ketones via fat cells, which are then used for energy. By default, you are technically using fat for energy, rather than carbohydrates.
The 5:2 diet is a form of intermittent fasting. Basically, on this diet you will eat normal foods for 5 days of the week, and for 2 days you’ll consume just 500 calories. If you stick to the diet and DO NOT binge on your normal eating days, you can potentially lose a lot of weight.
Fad Diet Plan For Weight Loss To Avoid
Now we’ll look at some fad diets to avoid if you value your health:
Cabbage Soup Diet
The cabbage soup diet is as disgusting as it sounds. With this diet, the idea is that you primarily consume low-calorie cabbage soup every day, and that you consume around 800 calories on average.
You will lose weight, but it is not sustainable. Not only that, but the longer the cabbage is cooked, the more nutrients it loses.
Raw Food Diet
As the name implies, this is a diet in which you only really consume foods in their raw form. Does that mean you should eat raw meat? No.
The raw food diet only permits foods which can safely be consumed raw, I.E fruits, nuts, and veggies. Eating most vegetables raw is a great way of getting more nutrients, but the diet isn’t sustainable.
Cotton Ball diet
This diet should be banished from the face of the earth forever. The cotton ball diet is a diet in which people literally soak cotton wool balls in fresh juices or green tea, and then swallow them.
Why? The “logic” behind swallowing cotton balls is that they swell up in your stomach and take longer to digest, so you feel full for longer. The fuller you feel, the less you eat. This diet is very dangerous and could kill you. Don’t do it – ever!
So which diet plan for weight loss is the best one for you?
There is no right or wrong answer here because this book is not about teaching you to live your entire life on any one diet. While you may choose one to help you lose weight, ideally, the best thing that you can do is change your eating habits for the better.
A lot of diets have stringent rules and try to exclude certain foods that are deemed anathema to the diet. For example, the paleo diet doesn’t allow you to consume artificial ingredients, grains and dairy.
This can be a nightmarish diet for people who love having the occasional cake and ice-cream. While there are paleo alternatives, they just don’t quite cut it. Because of this, adhering to such strict diets can be a turn off for many people.
The key to succeeding with weight loss and keeping off the excess pounds is moderation. Life is too short for you to avoid the foods you love completely.
What you need to do is replace most of your unhealthy food choices with healthier ones… and occasionally indulge in the foods you love. Healthy eating should be a lifestyle choice and not because you’re forcing yourself to be on a diet.
Include lots of vegetables in your diet. Have fruit for snacks. Replace sodas with water or unsweetened green tea. Cut down your intake of processed foods.
Follow the right macronutrient combinations. If your diet consisted mainly of single ingredient foods, you’d be just fine. A broccoli is a single ingredient food. Canned vegetable soup is not.
As long as you are on track most of the time, it’s fine to indulge in the occasional treat. Treating yourself to a food you love once every 4 or 5 days is just fine. In fact, it will give you a mental break and make you happier.
Drink lots of water because water helps in the fat loss process. Drink a glass of water before each meal. This will not only make you more full and prevent you from overeating, but it’ll also keep you hydrated for your workouts.
Have a teaspoon of cumin seeds every day. This will help you lose 3 times more fat. It’s such a simple practice but so powerful.
Consume one tablespoon of cold pressed coconut oil daily. This will further help in your weight loss progress. You must consume good fat in order to lose fat. When your body realizes that it has a steady supply of fat coming in, it will be much more ready to burn off its fat stores.
Coconut oil received a bad reputation in the past. However, recent studies have shown that it is one of the best foods around and prevents a myriad of health issues.
Prepare Your Diet Plan For Weight Loss – Nutrition Shopping Tips
When you make a conscious effort to lose weight and take back your health, you need to ensure that you’re doing everything in your power to consume the right foods at the right times.
This is where it pays dividends to know what you’re doing when you’re out browsing the grocery store for healthy foods and drinks.
To help make your shopping trips for healthy food that little bit easier, we’re going to share a series of healthy shopping tips with you right now.
Because we’re so generous and helpful, we’re also going to share a sample healthy meal plan for the day with you, so you have a better idea of the types of things you should be eating to lose weight.
Weight Loss Nutrition Shopping Tips
To get things started, here’s a look at some useful shopping tips for when you’re looking to stock up on healthy, weight loss friendly foods and drinks.
Never go shopping hungry – If there’s just one piece of advice to take heed of, let it be this: Never go food shopping for healthy produce when you’re hungry.
When you’re hungry, you won’t be thinking clearly, you’ll be craving something quick, easy, and tasty, and you’ll be surrounded by unhealthy junk food that you’ll find hard to resist. If you’ve already eaten a healthy meal however, you’ll be full, and you won’t be interested in the junk food at all.
Don’t buy food labelled as ‘low fat’ – Although you’re looking to lose weight, you should still avoid food labelled as being ‘low fat’ at all costs. This is because low-fat alternatives to everyday food items often contain ingredients that are far worse.
Normally they’ll be packed full of artificial flavorings, chemicals, sweeteners, and preservatives which do the body no good at all. Sure, they may be low in fat and calories, but they’re still very unhealthy.
Read the packaging and ingredients – If you’re unsure about whether or not something is healthy, read the packaging and take a look at the list of ingredients found inside.
If there are dozens upon dozens of ingredients, including chemicals that you can’t pronounce, and E-numbers, it’s not healthy and it should be ignored. Look for foods and products containing natural ingredients.
Don’t fear frozen vegetables – There’s a misconception in the world of dieting, that frozen vegetables are unhealthy. In reality, most frozen veggies are simply coated with fresh water and frozen at source, making them very fresh.
Some fruit and veg you see on grocery shelves, could have been standing for weeks and may not be as fresh as you’d like. The fresher the produce, the higher the nutrient count.
Sample Healthy Menu
• Slice of wholegrain toast
• Half a smashed avocado
• 1 poached egg
• 1 serving of wilted spinach
• 1 apple
• 1 homemade chicken and Mediterranean vegetable salad with vinaigrette dressing
• 1 yoghurt
• 1 handful of mixed berries
• 1 baked cod fillet
• 1 serving of fresh asparagus
• 1 baked sweet potato
• 1 serving of cottage cheese
• 1 handful of mixed nuts
Now that we’ve learned a few shopping tips while on a diet plan for weight loss, the next thing we will look at is adding exercise into the mix.