If you want to Diet Plan for Losing Weight, you are spoiled for choice when it comes to nutrition. The market is littered with weight loss tips and seemingly overnight miracle products that promise rapid weight loss in no time. What really helps: Fasting, food combining, Formula diets, FdH or protein-rich food.
One thing most diets have in common is that they dictate a specific nutritional plan that must be followed to achieve the promised weight loss. Unfortunately, a large number of these nutritional plans are not only about abstinence but often also about health risks. It is therefore not surprising that most diets only last for a short time and often end in the unloved yo-yo effect.
Diet Plan for losing weight
The content of the article
1 nutritional plan for a long-term diet change
2 tips for a diet plan for losing weight
3 meals and times of the day
4 nutritional plan Example for 1 week
4.1 Monday - Thursday
4.2 Friday - Sunday
5 Integrate sports into the nutrition plan
6 conclusion
With the plethora of possible nutritional plans that all promise a quick weight loss, it's nearly impossible to keep track of things. Are carbs now bad? Do I have to do without fat completely? And are sweets basically forbidden? These are just a few questions that you have to deal with when researching a suitable nutrition plan.
1. Nutrition Plan for a Long-Term Diet Change
Basically, if you want to lose weight in the long term and keep your desired weight permanently, you have to change your diet permanently. Although one can easily lose 5 kg in 14 days with one-sided radical diets, as soon as one begins again to eat, as usual, the lost pounds are back on the hips. As the nutritional plans of short-term diets are often not only very one-sided but also drastically reduce the calorie intake, you also risk deficiency symptoms. These can manifest in symptoms such as tiredness, headache, and bad mood.
In addition, you lose in a fast weight loss mainly water and not fat. If the body is not sufficiently supplied with protein in the time, it gets worse: Then he taps the valuable muscle mass for energy. And muscles are our body's own fat burning stoves, which should not be lost when you lose weight. They burn even in the dormant amount of energy. Less muscle mass therefore also means a lower basal metabolic rate. If you return to the traditional diet after the end of the diet, weight gain is inevitable.
Conclusion: Who does not give his body the time to lose weight slowly, but steadily, will also increase relatively quickly. Rather than relying on the promises of apparent miracle drugs and crash diets, it is important to create a long-term nutritional plan that initially supports weight loss and later helps to maintain the desired weight.
2. Tips for a Diet Plan for Losing Weight
If you want to lose weight, you have to burn more calories than you eat. This rule sounds so easy and that's it. Theoretically, all the one hundred one-sided and restrictive diets are superfluous. That's probably why there is not ONE DIET that works guaranteed. In principle, it does not matter what you eat: If you consume more calories than you consume, you gain weight.
For the sake of both health and figure, you should still not just use fast food and sweets to provide the body with all the essential nutrients. The ultimate diet plan for losing weight cannot exist and that's a good thing. After all, each of us has a different taste and dietary preference. To lose weight, however, the nutrition plan must have a bottom line negative calorie balance.
The goal should always be a long-term change in diet because only those who permanently change their eating habits will be able to maintain their weight permanently. Otherwise threatens the feared yo-yo effect.
A nutritional plan is especially useful at the beginning of the diet change because you do not have to ask every day "What am I eating today?" And then possibly run the risk of falling into old dietary patterns. Ideally, the plan for the entire week will be created at the weekend.
Another benefit of a nutritional plan is that you can provide the body with the nutrients it needs, depending on the time of day. So we prevented food cravings and deficiency symptoms. At meals, it is important to eat enough, otherwise not only food cravings and above all not too little to eat.
A common misconception in diets is that less food also brings more success. However, the truth is different, because if too few calories are supplied, the body shuts down its metabolism to save energy. Maybe you lose more weight in the first days, but especially in the form of water and valuable muscle mass, but hardly any fat. In order to boost the fat metabolism, the body needs enough food.
3. Meals and Times of The Day
A change in diet is always a conversion of beloved habits. Snacks during lunch break, in between snacking or chips and sweet snacks in front of the TV make weight loss even more difficult.
A nutritional plan supports the period of getting used to, which is most difficult in the first few days and weeks. The good news is that the body gets used to the new structure relatively quickly, and losing weight is much easier.
Whether it is more advantageous to eat three large meals or five small meals as part of a diet change is controversial. Personally, I prefer to eat three large meals, as it is important for the success of the customers to eat their fill. The more often you eat, the smaller the portions must be, so as not to exceed the total calorie count. The danger of overstretching is much greater than with three meals. It is important to eat enough, so there is no feeling of hunger between meals.
Another benefit of three meals a day: The body has enough time for the metabolic and digestive processes. The insulin and blood sugar levels can drop again between meals, thus boosting fat burning.
With meals, breakfast plays a crucial role. In the morning, the body needs enough starting energy for the day. Carbohydrates, such as cereal, bread, rolls, and fruit, nourish the metabolism properly and against the body the energy that it needs.
For lunch a balanced mixed diet is recommended. Especially at lunchtime you usually have little time to worry about your meals. Many people eat in the canteen, in the restaurant or get something on the way. Here you should make sure not to take too fatty snacks, such as fries and Currywurst, burgers & Co., but to healthier alternatives, such as potatoes with fried eggs, rice with chicken breast or tuna salad with bread to grab. Even a sweet dessert is quite allowed, but you should then reduce the carbohydrate portion of the main meal.
In the evening, you set the course for the night-time fat burning process with a protein-rich meal. On carbohydrates, such as bread, pasta, rice, potatoes, sugar, but also fruit should be avoided in the evening. Instead, low-fat meats, fish, cheese, quark, tofu, and salad and vegetables are on the menu.
Basically, the more untreated, or more natural a food, the better it is for losing weight. In this way, one calorie trap specifically out of the way and avoids hidden sugars, unhealthy additives and plenty of fat.
Those who are fed up with meals will also be able to bridge the breaks in between. Snacks and snacks should be avoided. This applies to high-calorie drinks. Those who prefer to drink water, unsweetened tea and black coffee instead of coke, sodas, mixed milk drinks, high-calorie coffee specialties, and sugary juices will save a lot of calories and speed up the weight loss process!
4. Nutrition Plan Example for 1 week
In the following, an exemplary diet plan for losing weight for a week will be presented. This is just an example since an individual nutrition plan always depends on personal calorie needs and should also consider health factors and illnesses.
4.1 MONDAY- THURSDAY
BREAKFAST
MONDAY
|
TUESDAY
|
WEDNESDAY
|
THURSDAY
|
100g Cereal (without added sugar) |
2 slices of Whole grain bread
|
8 tablespoons cornflakes (without sugar)
|
4 slices of crispbread
|
2 tbsp wheat bran
|
1 spelled bun
|
4 tbsp oatmeal
|
1 roll
|
1 apple
|
25g butter
|
20g raisins
|
25g butter
|
1 banana
|
20g jam
|
1 pear
|
2 teaspoons nut nougat cream
|
250 ml soy milk
|
1 apple
|
250 ml of orange juice
|
2 tsp jam
|
(810kcl)
|
(706 kcal)
|
(544)
|
75g grapes
|
(680 kcal)
|
HAVING LUNCH
Salad plate with herbal omelet
Ingredients: 150g lettuce, 1 tomato, 1 pepper, 1 carrot, vinegar oil dressing, 1 omelet from 1 egg, 1 tbsp curd, herbs, 150g
Dessert: 150g fruit yogurt (3.5% fat)
(388 kcal)
|
Sandwich with turkey breast
1 roll, 1 tsp low-fat margarine, lettuce leaves, 50g smoked turkey breast, 1 hard-boiled egg in slices, 1 tomato
Dessert: 150g chocolate pudding
(461 kcal)
|
Tagliatelle with spinach:
200 g frozen spinach, 125 g tagliatelle, 1 onion, 1 clove of garlic, 1 red and yellow pepper, 50 g low-fat cream cheese (20% fat in tr.), 40 g feta cheese, salt • pepper
(715 kcal
|
Boiled Potatoes with Quark: 300 g Potatoes (mostly hard-boiled), 150 g low-fat quark, ½ bunch of chives, 1 teaspoon of caraway seed, 3 tbsp mineral water (carbonated),
Salt pepper
(367 kcal)
|
DINNER
Fish curry with vegetables:
150g fish fillets, 200g aubergines, 2 tomatoes, 1 small onion, 1 pressed garlic clove, 1 teaspoon oil, 1 teaspoon curry powder, 1 tbsp parsley, salt, pepper
(393 kcal)
|
Cauliflower salad with salmon: 250g salmon fillet,
1/2 cauliflower, 1 Tsp
Vegetable brewing powder, 2 tbsp
White wine vinegar, basil leaves, 2 tablespoons oil, salt, pepper
(403 kcal)
|
Chilli Chicken:
2 chicken breasts, 2 red peppers, 2 small onions, 2 garlic cloves, 150 ml chicken broth, 1 sprig of rosemary, 1 tbsp
Olive oil, ½ teaspoon paprika powder, salt, pepper
(368 kcal)
|
Pork medallions with beetroot: 200g pork tenderloin, 1 shallot, 200g cooked beetroot, 100ml Cremafin light (7% fat), 1 tablespoon oil, salt, pepper
(462 kcal)
|
CALORIES
1591 kcal
|
1570 kcal
|
1627 kcal
|
1509 kcal
|
4.2 FRIDAY- SUNDAY
BREAKFAST
FRIDAY
|
SATURDAY
|
SUNDAY
|
2 slices of whole wheat toast
2 bread rolls
30g vegetarian spread
1 red pepper
1 tsp honey
(534 kcal)
|
4 tablespoons of fruit muesli (without sugar)
5 tbsp oat bran
2 teaspoons of chopped walnuts
2 kiwis
400g soy yogurt
(731 kcal)
|
2 slices of rye bread
2 slices of whole wheat toast
10g butter
30g vegetarian spread
50g cucumber
2 tomatoes
1 pepper
|
HAVING LUNCH
Fried rice: 60 grams of jasmine rice, 100 grams of chicken breast, 100 grams of frozen peas, 3 shrimps, 1 tablespoon of oil,
½ tsp turmeric powder, 1 clove of garlic, a little fresh ginger, 1 tbsp soy sauce, ½ tsp sambal oelek, some lime, 40 g soybean sprouts
(709 kcal)
|
Carrot and potato stew: 50 g Cabanossi, 1 onion
200 g potatoes, 200 g carrots, 1 tsp butter, 350 ml vegetable broth, freshly grated nutmeg, salt, pepper, fresh leaf parsley
(471 kcal
DINNER
|
Flatbread pizza: ½ flatbread, 1 tbsp tomato paste, 50g dried tomatoes, 1 clove of garlic
2 crushed juniper berries, 100g mozzarella, 2 tomatoes, 1 tablespoon olive oil, salt, pepper, basil leaves
(722 kcal)
|
200g mushrooms, 2 tablespoons low-fat milk (1.5% fat), 1 tablespoon oil, fresh parsley, 100g lettuce, 1 tbsp oil, 1 tbsp balsamic, ½ tsp. Mustard, salt, pepper
(393 kcal)
|
Steak with cucumber salsa: 1 fillet of beef (150 g), 1 pickled cucumber, 1 mustard cucumber
1 mini cucumber, 50 g mayonnaise
a little watercress, 1 tablespoon of oil
Salt pepper
(482 kcal)
|
180 g feta cheese (9% fat),
150 g cherry tomatoes, 3 green olives (without stone), 1 tbsp capers, 1 tsp harissa, 1 clove of garlic, ½ lemon
1 sprig of rosemary, 1 tsp olive oil, salt, pepper
(352 kcal)
|
CALORIES
1636 kcal
|
1684 kcal
|
1594 kcal
|
For breakfast and lunch, most calories are consumed, as the body needs the energy in the morning and at noon for heat and work. At breakfast, it is advisable to abstain from animal protein. The body is not in full swing in the morning and so it can come in a carbohydrate-protein combination to increased insulin secretion. At noon, a balanced mixed-meal meal is no problem, as the daily activity releases movement hormones. As a result, the absorbed nutrients quickly enter the blood at lunchtime.
Compared to breakfast and lunch, the dinner is low in carbohydrates and high in protein. The total calorie count of the exemplary nutritional plan varies between 1,500 and 1,700 calories, which may seem quite high compared to many crash diets.
However, the goal of a long-term change in diet is to lose weight slowly but steadily and not to downplay the metabolism too much. To accelerate the success of the customer should therefore not turn on the food but on the motion switch.
5. Integrate Sports in the Nutrition Plan
Sport should not be missing in the course of a diet change. This does not mean daily endurance, but above all more everyday life. Simple changes such as "bike instead of car", "staircase instead of the elevator" or "walk instead of TV" heeded, burned many extra calories that are noticeable on the scales.
In addition to more everyday activity, targeted muscle-building and interval training additionally heat up the love handles. More muscle mass always means a higher metabolic rate, even when you sleep! Not only men but women should therefore often resort to heavy iron.
To strengthen the cardiovascular system endurance sports, such as walking, jogging, cycling, swimming & Co. are ideally suited. In addition, you burn a lot of extra calories during endurance training. Especially interval training, which is characterized by alternating stress and recovery phases (intervals), represents a very time-efficient and effective training method.
6. Conclusion
With a short-term nutrition plan alone, it is not enough. Anyone who wants to lose weight healthily and stay slim on a long-term basis has to change his diet in the long term - at best for a lifetime. Crash diets that are designed only for a few days/weeks lead i.d.R. to the unwanted yo-yo effect. They do not strive for a long-term change in dietary habits and often do not cover all vital nutrients.
If you want to lose weight, you have to eat enough. A nutritional plan has the advantage that it facilitates the difficult phase of getting used to in the beginning. It is easier for many people to lose weight if they know exactly what they are planning and what they eat at what time of the day. A good diet plan should be balanced and varied and provide enough calories. This prevents muscle mass loss and avoids the yo-yo effect.
Over time, you will get used to the new diet, so that a strict nutritional plan then becomes unnecessary. After all, cooking and eating should be creative and fun.
Although many people do not like to hear it: but without exercise, losing weight is twice and three times as difficult! Even small changes, such as the bicycle instead of the car, can lead to more everyday activity and higher calorie consumption. If you then add muscle and endurance sports to your weight loss plan, the first noticeable successes will not be long in coming!
