Busy in our hectic life we often end up gaining weight for one reason or the other. It can be due to unhealthy eating habits or not being physically active. Once we end up gaining a few pounds it becomes really hard to figure out how to shed those pounds. This is where a diet plan for weight loss comes to the rescue.
Now you may wonder how can a diet plan for weight loss help you. It helps you by telling you how many calories you have to consume in a day which includes all the macros and the micros. A diet plan for weight loss also tells you the right time to have a meal for maximum results.
In this blog, we will be giving you a diet plan for weight loss that can help you in your weight loss journey. This blog will also tell you the benefits of the foods in this diet plan and how they help you to lose weight.
What is a Diet Plan for Weight Loss?
In simple words, a diet plan for weight loss is the amount of nutrients you are consuming in a day so you end up losing weight. Hence, the main aim of a weight loss diet plan is to help you lose weight, and here is how it helps you to do so.
- The right number of calories: A weight loss diet tells you the exact number of calories you have to consume in a day in order to reach your fitness goal. If you are planning to lose weight your weight loss diet will consist of fewer calories than your daily maintenance calories. If you want to put on some muscle mass then you will have to consume more calories. The best diet to lose weight for you may vary according to your maintenance calories.
- Macro and Micronutrients: A diet plan for weight loss will tell you the right amount of macros and micros you need to consume in a day in order to lose, maintain, or gain weight. For example, if you want to shed some weight then you will be consuming a diet that is low in carbohydrates but high in fiber and protein.
You can also buy a weight loss plan which will help you to lose weight effectively with expert guidance. Take a look at these weight loss plans
Importance of Maintaining a Healthy Weight
Your weight can speak volumes about your health. Maintaining a healthy weight can keep you out of sight of various chronic illnesses such as Type 2 Diabetes, High Blood Pressure, and various heart ailments ensuring longer and better quality of life. Here are a few reasons why you should strive to maintain a healthy weight.
- Fewer chances of diseases: Being overweight can make you prone to a lot of diseases such as Type 2 Diabetes and various heart ailments. These diseases can significantly reduce your quality of life and the worst part, snatch away a lot of years from your life as well. Hence, it is really important to maintain a healthy weight and follow the best diet to lose weight. You can do it by taking the help of a diet plan for weight loss.
- Better quality of life: Being in the healthy weight range can improve the quality of your life many folds. You will feel more active and energized all the time and your chances of suffering from chronic health conditions will be really low. Do you know what else can improve your quality of life? Being more aware of your BMI and you can calculate it with a BMI Calculator
How Diet Is Important for Weight Loss?
When it comes to weight loss there are a lot of factors that affect it. Out of those, one of the most important factors is diet. The amount of calories you consume in a day and the foods you consume will play a huge role in weight loss. If you consume fewer calories in a day and burn more, your weight will go down. Consume more calories and burn less, and you will gain weight. Did you know your BMR also plays a role in weight loss? Make sure to check your BMR with a BMR Calculator
What you eat in a day will dictate how your body functions. Therefore, it is really important to eat healthy and follow the best diet to lose weight and you can do this by following a diet plan for weight loss.
Here is an amazing Calorie Deficit Diet for you.
How To Choose The Right Weight Loss Diet For You?
There is no one diet plan for weight loss that fits all. Since our bodies are different and so are our metabolism, your diet plan should be customized according to you.
Factors To Look For When Choosing the Right Diet Plan For You
There are a lot of factors that come into the equation when you are selecting a diet plan for yourself such as
- Your current weight: This is one of the most important factors when it comes to weight loss. What you weigh currently and what your weight loss objectives are will play a role in your picking your best diet to lose weight. Have you tried this weight loss recipe?
- Your age: This is also a factor when it comes to weight loss. As you grow older you will lose muscle from your body and also your metabolism will get slower.
- Lifestyle: Your lifestyle is also a huge factor when it comes to losing weight and choosing the right weight loss plan for you. If you have a lifestyle that involves no exercise then the best diet to lose weight for you may be low in carbs.
- Genetics: If you belong from a family with a history of obesity or other health conditions then your nutritionist will also take it into consideration and give you a customized diet plan for weight loss. If a keto diet suits you the best then here is a Keto Diet plan for you.
Tips To Choose the Right Weight Loss Diet Plan For You
Let’s now explore some tips that will help you to pick the right diet plan for weight loss.
- Check if it’s flexible or not: Your diet plan should be flexible which means it should contain everything from fruits and vegetables to lean cuts of meats if you are non-vegetarian. Your diet plan for weight loss should also give you the ability to eat the foods you like without having to compromise on the overall calorie intake in a day. If you are just getting started with weight loss then here is a 7 days weight loss plan for you.
- It should be balanced: The diet plan for weight loss you pick should have all the nutrients in the right quantity and proportion. It will make sure you do not suffer from any issues due to cutting down on a specific nutrient. The best diet to lose weight has all the nutrients a body needs. Have you ever tried intermittent fasting?
- Should be affordable: This might be the biggest factor for a lot of people when they try to pick a diet plan for weight loss. Your diet plan should be affordable. In other words, it should not burn a hole in your pocket.
- Make sure you like the foods: Let’s just be honest here, we all know we find it really hard to stick to a diet if it’s boring and you don’t like it. Therefore, to ensure you follow your diet plan for weight loss whole-heartedly make sure it has foods that you enjoy eating.
- Helps you to be more active: Make sure your diet plan for weight loss also encourages you to exercise as it will help you to get ahead in your weight loss journey.
These weight loss products can help you lose weight effectively.
The Best Diet Plan for Weight Loss
If you are tired of searching for the best weight loss diet plan on the internet then your hassle ends here. This diet plan for weight loss is effective, flexible, and has foods that you will enjoy eating. Take a look!
Weight Loss Diet Plan Chart – Day 1
The diet chart for weight loss for day 1 is as follows
| Weight Loss Diet for Day 1 | |||
| Breakfast (7:00 AM) | Multigrain bread sandwich with buttermilk | ||
| Snack (10:00 AM) | Mixed seeds with egg whites | ||
| Snack – 2 (5:00 PM) | Roasted chickpeas with tea | ||
| Lunch (2:00 PM) | Paneer Bhurji with Quinoa | ||
| Dinner (7:30 PM) | Apple walnut smoothie | ||
Let’s talk about the foods in a bit more detail
Breakfast
Multigrain bread sandwich with buttermilk: This meal will make you feel energized in the morning. Multigrain bread has fiber in it and it is a lot better than white bread. The fiber will help you feel fuller for longer and buttermilk will keep your gut happy. Perhaps one of the best meals to have in your weight loss diet. To know more about the amazing benefits of buttermilk, check out these weight loss blogs
Lunch
Paneer Bhurji with Quinoa: Paneer contains protein which is required for the building and repair of your muscles. Quinoa on the other hand is rich in antioxidants which can prevent your heart from damage. Quinoa also has fiber in it. These are some of the best foods for weight loss.
Snack
Mixed seeds with egg whites: Seeds, despite being so tiny in size are very nutrient-dense. They offer you healthy fats, fiber, and antioxidants, all of which contribute to weight loss. Egg whites need no introduction as these are one of the best foods to have in your diet chart for weight loss. Take a look at these low calorie foods
Snack – 2
Roasted chickpeas with tea: This is one of the best diet to lose weight. Just like other meals, chickpeas also have good amounts of dietary fiber in them. This means you will not have a hard time digesting it. Tea on the other hand has caffeine in it which not only makes you feel refreshed but also aids in weight loss.
Dinner
Apple walnut smoothie: This smoothie is a great end to the day. It’s delicious and offers your body a load of nutrients before you go to sleep. Apple is loaded with vitamins and minerals and is one of the best foods for weight loss. Walnuts have omega-3 fatty acids in them which helps to improve brain function.
Weight Loss Diet Plan Chart – Day 2
Given below is the diet chart for weight loss for day 2
| Weight Loss Diet for Day 2 | |||
| Breakfast (7:00 AM) | Banana Toast | ||
| Snack (10:00 AM) | Fruit and Green Tea | ||
| Lunch (2:00 PM) | White chickpea sabji with oats chapati and salad | ||
| Snack – 2 (5:00 PM) | Roasted chickpea with tea | ||
| Dinner (7:30 PM) | Cinnamon apple smoothie | ||
Let’s talk about that foods in detail
Breakfast
Banana Toast: When it comes to fitness, bananas have been one of the most loved fruits and there is a reason for it. It is one of the best foods for weight loss. The fiber present in bananas helps to keep you full which reduces your appetite. This can reduce the overall calories you consumed in a day which will eventually help you to lose weight.
Snack
Fruit and Green Tea: If you are a fruit lover then this can be the best diet to lose weight. Fruits are the way to go no matter if you are trying to put on some pounds or lose some. Fruits should always be a part of your diet plan for weight loss. The reason you ask? it’s loaded with fiber and antioxidants which help in weight loss and reduce belly fat
Lunch
White chickpea sabji with oats chapati and salad: Chickpeas are awesome as they contain protein and fiber in them which is crucial for losing weight. Out of all the macronutrients, your body burns the most calories when digesting and absorbing protein which can prove to be really beneficial if you are trying to lose weight. Hence, make sure to add foods rich in protein and fiber to your diet chart for weight loss. Did you know you can calculate the calories in a food with a Food calorie calculator
Snack – 2
Roasted chickpea with tea: There have been studies that show that green tea may help you to lose weight but as of now there is any strong evidence to prove so. Still, you can add green tea to your diet chart for weight loss for other benefits it offers such as good heart and brain health.
Dinner
Cinnamon apple smoothie: Cinnamon is one of the most used spices in Indian households. Not only it has a unique flavor to it but it also offers a lot of health benefits such as blood sugar regulation, and inflammation reduction in the body. This meal will make you feel full before you go to bed.
Weight Loss Diet Plan Chart – Day 3
Given below is the diet chart for weight loss for day 3
| Weight Loss Diet for Day 3 | |||
| Breakfast(7:00 AM) | Beetroot salad | ||
| Snack (10:00 AM) | Mixed seeds and green tea | ||
| Lunch (2:00 PM) | Egg paratha with yogurt | ||
| Snack – 2 (5:00 PM) | Unsalted popcorn and tea | ||
| Dinner (7:30 PM) | chia seeds smoothie | ||
Let’s talk about the foods in a bit more detail
Breakfast
Beetroot salad: When it comes to weight loss, beetroot is often overlooked but little do people know that it is one of the most nutrient-dense foods out there. It is packed with vitamins and minerals like Vitamin C, folate, manganese, and potassium. The fiber in it plays a huge role if you want to lose weight as it makes you feel fuller for longer. It is one of the best meals you can have in your diet chart for weight loss. Check out this calorie calculator
Snack
Mixed seeds and green tea: Tiny yet packing a punch, mixed seeds are home to some of the most essential vitamins and minerals for the body. Not only this, but mixed seeds have protein, fiber, and healthy fats which are required by the body to lose weight. Since mixed seeds are not that high in calories you won’t have to think twice before making it a part of your weight loss diet.
Lunch
Egg paratha with yogurt: Despite what your fitness goals are, there is one food that stays common which is eggs. There is a reason why eggs are loved by all when it comes to weight loss or weight gain. Eggs are really low in calories which is a factor in weight loss. Yogurts are rich in calcium and help to boost the metabolism of the body which plays a huge role in how fast you will end up losing weight.
Snack – 2
Unsalted popcorn and tea: We all love popcorn but the amount of oil and salt in them can make them really unhealthy. Therefore, make sure to have popcorn that is devoid of any salt and oil. Unsalted popcorn is a great snack option to add to your diet plan for weight loss. Take a look at these Foods Rich in Vitamin B12
Dinner
Chia seeds smoothie: Having a chia seeds smoothie can help you in a variety of ways such as reduction in cholesterol levels and better heart health. Hence, adding this smoothie to your diet plan for weight loss cant yield you some really good results. Have you tried these Foods Rich in Fiber?
Weight Loss Diet Plan Chart – Day 4
Given below is the diet chart for weight loss for day 4
| Weight Loss Diet for Day 4 | |||
| Breakfast (7:00 AM) | Black-eyed peas salad and shredded paneer | ||
| Snack (10:00 AM) | Mixed seeds and green tea | ||
| Lunch (2:00 PM) | Mutter paneer with multigrain chapati | ||
| Snack – 2 (5:00 PM) | Roasted makhana with green tea | ||
| Dinner (7:30 PM) | Whey protein smoothie | ||
Let’s talk about the meals in a bit more detail.
Breakfast
Black-eyed peas salad and shredded paneer: This meal is a great way to start your day as it is filled with complex carbs and protein. The complex carbs present in black-eyed peas provide the body with long-lasting energy and the protein in paneer prevents muscle loss. By far one of the best meals, your diet chart for weight loss can have.
Snack
Mixed seeds and green tea: The evidence that green tea helps in weight loss or not is mixed with the anti-inflammatory properties of it can be really beneficial for the body. Mixed seeds on the other hand should definitely be a part of your weight loss diet as they are filled with healthy fats and fiber.
Lunch
Matar panner with multigrain chapati: When it boils down to weight loss you should have your eyes on complex carbs rather than simple carbs because complex carbs digest slowly and don’t let your blood sugar levels spike. Matar panner has the goodness of matter and panner which means a better immune system and healthier muscles.
Snack -2
Roasted makhana with green tea: Makhanas are great! They pack a lot of nutrients such as calcium, iron, and magnesium. These are really high in antioxidants as well which protect the body from the free radicals (unstable molecules in the body). Green tea on the other hand should definitely be a part of your diet chart for weight loss as it is also filled with antioxidants and is great for your heart as well. Here are some Calcium Rich Fruits you should have in your diet.
Dinner
Whey protein smoothie: Whey protein is a quick and easy way to get some protein in your body. Add in some fruits of your choice and you have a filling and nutritious smoothie.
Weight Loss Diet Plan Chart – Day 5
The diet chart for weight loss for day 5 is given below.
| Weight Loss Diet for Day 5 | |||
| Breakfast (7:00 AM) |
Overnight oats with chia seeds | ||
| Snack (10:00 AM) | Nuts and green tea | ||
| Lunch (2:00 PM) | Honey garlic chicken with millet rice | ||
| Snack – 2 (5:00 PM) | Roasted makhana and green tea | ||
| Dinner (7:30 PM) | Pomegranate smoothie | ||
Let’s talk about the foods in detail
Breakfast
Overnight oats with chia seeds: Oats are some of the best foods you can have in the morning. They are a great source of complex carbs that provide your body with a steady release of energy. Fiber and decent amounts of protein are what make chia seeds great and these should definitely be a part of your diet chart for weight loss.
Snack
Nuts and green tea: By far the best snacks to have in your diet plan for weight loss are nuts. They are filled with healthy fats and help you to lower the bad cholesterol in the body and increase the good cholesterol.
Lunch
Honey garlic chicken with millet rice: chicken, especially chicken breast is a lean source of protein. If you have gluten allergy then millet rice is the right choice for you. These come with a lot of health benefits and can help you to lower your blood sugar and cholesterol levels and offer antioxidants.
Snack-2
Roasted makhana and green tea: If you want to reduce the cholesterol in the body then add some makhanas to your diet chart for weight loss. if you want to fight inflammation, green tea is the way to go.
Dinner
Pomegranate smoothie: If you are looking for a sweet end to the day then this smoothie is a great option for you. Pmomgranets just like a lot of fruits are packed with nutrients such as Vitamin C, Folate, and Magnesium. Making a smoothie out of it will help you with your sweet cravings and won’t ruin your weight loss progress. So make sure to add this to your diet plan for weight loss.
Weight Loss Diet Plan Chart – Day 6
The diet chart for weight loss for day 6 is as follows
| Weight Loss Diet for Day 6 | |||
| Breakfast (7:00 AM) | Sprouts besan cheela | ||
| Snack (10:00 AM) | Fruits and green tea | ||
| Lunch (2:00 PM) | Chicken curry with oats chapati and salad | ||
| Snack – 2 (5:00 PM) | Roasted chickpeas and tea | ||
| Dinner (7:30 PM) | Cinnamon walnut smoothie | ||
Let’s talk about the foods in detail
Breakfast
Sprouts besan cheela: Sprouts are super healthy in themselves and are the best foods for weight loss but you can combine them with some besan to make cheetahs out of it and add it to your weight loss diet. This meal is full of nutrients such as fiber, protein, and complex carbs which will not only keep you full until your next meal but also reduce your cravings.
Snack-1
Fruits and green tea: Packed with fiber and various nutrients, fruits are one of the best foods for weight loss. Your diet plan for weight loss should be flexible enough to have various fruits in it. Green tea on the other hand is filled with antioxidants that help to fight the free radicals in the body.
Lunch
Chicken curry with oats chapati and salad: This will make sure to satisfy your taste buds while also offering essential nutrients to your body. Chicken offers protein, oats chapati offers complex carbs and salad offers fiber. This is one of the best meals you can have in your diet chart for weight loss.
Snack- 2
Roasted chickpeas and tea: This snack is light and healthy. It offers you fiber and antioxidants and is one of the best snack options to have in your diet chart for weight loss if you are trying to lose weight. Green tea is also one of the best foods for weight loss.
Dinner
Cinnamon walnut smoothie: This meal is amazing for weight loss. It is low in calories yet offers so many nutrients. Walnut has omega-3 fatty acids which are really good for the heart and the brain and cinnamon helps in blood sugar regulation.
Weight Loss Diet Plan Chart – Day 7
The diet chart for weight loss is as follows
| Weight Loss Diet for Day 7 | |||
| Breakfast (7:00 AM) | Lentils with paneer bhurji and curd | ||
| Snack (10:00 AM) | Nuts and green tea | ||
| Lunch (2:00 PM) | Chicken Biryani | ||
| Snack – 2 (5:00 PM) | Unsalted popcorn and tea | ||
| Dinner (7:30 PM) | Whey protein smoothie | ||
Let’s talk about the foods in detail
Breakfast
Lentils with paneer bhurji and curd: Lentils have fiber and protein in them and panner offers calcium for the body. Curd acts as a probiotic and keeps the gut healthy.
Snack
Nuts and green tea: It is really crucial to have foods that are nutrient-dense in your diet plan for weight loss. Nuts are a great option as they offer loads of vitamins, minerals, and antioxidants. They are one of the best foods for weight loss.
Lunch
Chicken Biryani: If cooked using less oil, chicken biryani can be healthy. Make sure to consume it in moderation if you are trying to lose weight.
Snack – 2
Unsalted popcorn and tea: You have to be really conscious when it comes to picking your snacks during weight loss. Unslated popcorns and tea are some healthy options you can have in your diet plan for weight loss.
Dinner
Whey protein smoothie: If you are looking to fulfill your protein requirement for the day then a whey protein smoothie is easy and convenient. You can also add some fruits if you wish.
Best Diet Plan for Weight Loss – Men
A weight loss diet for men and women is the same. There might be a difference in calories as on average men require more calories in a day.
Benefits of a Male Weight Loss Diet
To ensure a good quality of life a man must ensure that he is in the right weight range for his age and height. The benefits of a male weight loss diet are as follows
1. Weight loss
This one is quite obvious the main aim of a weight loss diet is to help a man to lose weight. Reduction in weight can be really beneficial for a man’s health. It can reduce the chances of various health conditions like Type 2 Diabetes and High Blood Pressure which can prove to be life-threatening.
2. Healthy Living
If you happen to be obese or overweight then losing weight is necessary as it will significantly improve the quality of your life. You will also benefit highly from the nutrients the food in the diet plan for weight loss has to offer.
3. Better Quality of Life
Your quality of life can improve drastically if you decide to lose weight. Your mobility will improve and so will your sleep cycle and sleep quality. Not only this but it will also reduce the chances of you suffering from illnesses like Type 2 Diabetes and various heart issues.
Best Diet Plan for Weight Loss – Women
There isn’t any difference between a weight loss diet plan for men and women. The only difference might be the difference in calories. If you are a woman reading this then the diet plan mentioned above in this blog can help you to lose weight.
Benefits of a Women’s Weight Loss Diet
To ensure a good quality of life a woman must ensure that he is in the right weight range for his age and height. The benefits of a women’s weight loss diet are as follows
1. Weight loss
This one is quite obvious the main aim of a weight loss diet is to help a man to lose weight. Reduction in weight can be really beneficial for a woman’s health. It can reduce the chances of various health conditions like Type 2 Diabetes and High Blood Pressure which can prove to be life-threatening.
2. Healthy Living
If you happen to be obese or overweight then losing weight is necessary as it will significantly improve the quality of your life. You will also benefit highly from the nutrients the food in the diet plan for weight loss has to offer.
3. Better Quality of Life
Your quality of life can improve drastically if you decide to lose weight. Your mobility will improve and so will your sleep cycle and sleep quality. Not only this but it will also reduce the chances of you suffering from illnesses like Type 2 Diabetes and various heart issues.
Best Diet Plan for Weight Loss – Vegetarian
Being a vegetarian can come with its own challenges and you may find it hard to look for alternatives like chicken and fish. However, there are a lot of foods that are as nutritious as chicken and are vegetarian. If you are a vegetarian reading this then you can replace non-vegetarian foods with the foods mentioned below.
- Tofu: Made out of soybean curds, tofu offers a lot of nutrients and health benefits. It is a great option for people who are vegetarian and looking for foods that have protein.
- Paneer: Filled with all the essential amino acids, paneer is a great source of protein for vegetarians. For some people, a diet filled with lentils and beans can be the best diet to lose weight.
Best Diet Plan for Weight Loss – Non-Vegetarian
If you are a non-vegetarian trying to lose weight then you can add lean cuts of meat to your diet chart for weight loss. Leans meats have all the essential amino acids which are required by the body to build and repair muscles. You can add the following food items to your diet plan for weight loss.
- Chicken Breast: This is one of the best sources of protein if you are a non-vegetarian. The good part is it is really low in fat. Make sure to add some fiber to your diet as well as the best diet to lose weight has all the nutrients.
- Salmon: If you love seafood then you can add cooked salmon to your diet chart for weight loss. It is one of the best foods for weight loss.
Tips To Help You Stick With Your Weight Loss Diet Plan
Following a diet plan for weight loss can be hard and boring. You may feel bored or frustrated after a while eating the same foods again and again. Also, the human nature to eat foods that satisfy your taste buds can also ruin your weight loss progress. Here are some tips that will help you to stick with your weight loss diet plan.
1. Get in a talk with your nutritionist
When finding it hard to stick to your weight loss diet make sure to have a talk with your nutritionist. They can motivate you and also help you by changing some meals or food items from your weight loss diet which you are not fond of.
2. Figure out what is the best diet for you
When it comes to losing weight there is not a one diet fits all rule. Depending upon your lifestyle and upbringing you may be used to different kinds of foods and cuisine. Therefore, picking a customized diet chart for weight loss that is customized according to your needs and is flexible can help you stick to it in the longer run.
3. Fill your fridge with healthy foods
That bar of chocolate or pastry in your fridge can feel tempting to eat. What’s the solution? throw it in the bin! and fill your fridge and diet chart for weight loss with healthy fruits like fruits, veggies, smoothies, and salads.
4. Have a cheat meal once in a while
Being on a strict diet can be really beneficial for your health but once in a while, you should enjoy foods you like. This will help you to stay motivated and stick to the weight loss diet.
5. Have a long-term vision in mind
The diet chart for weight loss you are following right now may feel boring but you have to make sure that you have a long-term vision of where you want to be. This will help you push through and keep you motivated.
Other Lifestyle Changes For a Better Weightloss Journey
Following a diet plan for weight loss is one of the many key factors that will help you to lose weight. There are other lifestyle changes as well that you can adapt or make in order to lose weight faster.
1. Exercise: By far the best thing you can do besides following a weight loss diet is exercise. It is good both for the mind and the body. It helps the body by reducing fat from it and it helps the mind by releasing feel-good hormones. When you exercise, you are basically burning calories from your body. This when combined with the calorie deficit you are in can help you to lose weight much faster.
2. Yoga: Yoga isn’t intensive but there are some poses that are hard to do. Yoga helps in improving the mobility of the body. It can also improve your mood which can make you feel motivated to follow your weight loss diet.
3. Hydrate Yourself: Let’s just put it this way, water is super necessary! when you trying to lose weight. There have been various studies and research that show how drinking water can boost your metabolism for a short period of time. Also, let’s not forget how it helps prevent dehydration.
Five Important Components of a Balanced Diet
Your diet consists of various nutrients, and all of these nutrients have something to offer to the body. The best diet to lose weight has all of these nutrients.
1. Carbohydrates
Carbohydrates in simple words are sugar molecules. These are required by the body for energy. Your body turns carbohydrates into glucose which is then stored in the liver and used by the body. There are two types of carbs – simple and complex carbs. Simple carbs do not offer any nutritional value, unlike complex carbs. Some examples of carbohydrates include:
- Potatoes
- Sweet Potatoes
- Bread
- Roti
- Rajma (Kidney Beans)
2. Protein
Proteins are molecules that help in the formation and repair of muscles in the body. Proteins are made out of amino acids, 20 of them. However, there are 9 essential amino acids that are necessary for the body. Protein also plays a key role in improving immunity. Protein foods include:
- Chicken
- Fish
- Tofu
- Panner
- Lamb
- Spinach
- Soya Beans
3. Fats
Just like other nutrients in a diet, fat is also a nutrient. Your body needs fat but only in the right amount. They help in the absorption of vitamins in the body and also help in hormone production. There are various types of fat
- Saturated Fats
- Monosaturated Fats
- Transfats
- Polyunsaturated Fats
4. Vitamins and Minerals
Vitamins and minerals are known as micronutrients and are needed by the body to carry out various functions. They help in boosting immunity, get better skin, and much more. Some examples of vitamins and minerals include
- Vitamin A
- Vitamin B
- Vitamin C
- Magnesium
- Potassium
- Calcium
5. Fiber
Fiber is a type of carb that cannot be digested by the body. However, it does a great job of adding bulk to the food you eat and aiding digestion. Foods that are high in fiber make you feel fuller for longer and also help regulate blood sugar levels. Fiber-rich foods like sweet potatoes and quinoa are one of the best foods for weight loss.
Best Foods To Must Have In Your Weight Loss Diet Plan
When following a diet plan for weight loss, there are certain foods that have an edge over other foods because of the nutritional value they offer for weight loss. Given below are some of them.
1. Quinoa
This food is a great alternative to rice as it is low in calories and contains good amounts of fiber in them. In simple words, it has the two best qualities for weight loss. This makes it one of the best foods to add to your diet chart for weight loss.
2. Oats
A great morning breakfast option and full of nutrients is what makes oats a must-have in your diet chart for weight loss. Unlike simple carbs, oats contain complex carbs that do not elevate your blood sugar levels.
3. Fruits and Vegetables
Fruits and vegetables are really crucial for weight loss as they are filled with fiber and various other vitamins and minerals as well. They are one of the best foods for weight loss. Here are some keto recipe blogs
Food To Avoid During Weight Loss Diet
Losing weight requires a lot of hard work and dedication and there are some food that should never be a part of your diet chart for weight loss. These foods are not only detrimental to your health but can also affect your weight loss progress.
1. Sugary foods and drinks: Foods and drinks with excess sugar can set you back in your weight loss journey and that’s because they have no nutritional value to offer and can also lead to conditions like diabetes and heart issues.
2. Fried foods: There is nothing healthy about fried foods. They may taste good but they end up clogging your arteries if consumed in excess amounts. They can also cause high blood pressure.
3. Refined foods: These foods as the name suggests are made from refined grains. These grains have all the nutrients extracted from them during the refining process. Refined food elevated your blood sugar and cholesterol levels.
Do’s and Don’t Of Diet Plan For Weight Loss
If you are following a diet plan for weight loss then there are some things you have to take care of. Let’s first discuss the do’s of a diet plan for weight loss.
- Make sure it is customized according to you
- Has meals that you like
- Check if it’s affordable or not.
The dont’s of a diet plan for weight loss are as follows:
- Do not skip meals
- Do not add junk foods to it
- Add exercise to your lifestyle as well
Different Types Of Diet Plan For Weight Loss
Did you know there are various kinds of diet plans as well? This is because a standard weight loss diet plan may not suit everybody. Some people are able to lose weight faster when they are on a keto diet and others chose a vegan diet plan due to their personal choices. Here are some different types of diet plans for weight loss that you may come across.
- Keto Diet Plan: This is a high-fat, low-carb, and moderate-protein diet plan. In this diet plan your body uses fat for fuel which makes your body enter into ketosis. For more information regarding a keto diet, make sure to read these keto blogs
- Mediterranean Diet Plan: This diet plan is rich in seafood, fruits, vegetables, and dairy. This diet plan offers a lot of benefits such as the prevention of Diabetes and heart disease. If you love seafood and then this can be the best diet to lose weight for you.
- DASH Diet: You may not have heard of this diet plan. This diet plan serves a specific purpose and that is to treat high blood pressure. Following this diet can also help you to decrease cholesterol in your body.
- Gluten-Free Diet: This diet plan as the name suggests contains food that does not contain gluten. It is designed for people who have a gluten allergy. Hence, if you have a gluten allergy then this is the best diet to lose weight for you.
- OMAD Diet: It stands for one meal a day diet and the main of it is to make your body lose fat by only eating for a certain period of time.
- Vegan Diet: This is the best diet to lose weight for you if you are a vegan. As the name suggests, this diet contains only vegan food sources. It does not include any dairy or meat products. It contains many leafy greens and fruits.
Health Benefits of a Diet Plan
The main aim of a diet plan is to ensure that you are able to achieve your fitness goals. This can be either to lose weight or gain some muscle mass. However, a diet plan can also offer you other health benefits as well, let’s take a look
- Better Quality of Life: A diet plan helps you to achieve your fitness goals which can eventually make you feel really better. If you happen to be obese, it can help you to become more mobile and active.
- Fewer chances of diseases: When you eat healthily and exercise you chance of suffering from a chronic illness like diabetes and high blood pressure.
6 Major Reasons Why You Are Not Losing Weight!
Weight loss can be a challenge for a lot of people and despite trying your best you may not end up losing that belly fat of yours. There can be multiple reasons behind it such as:
- Not keeping track of your food: This is the number one reason why most people end up not losing weight. You may have picked the right diet plan for yourself but keeping track of the foods you are consuming can increase the overall calories you consume in a day.
- Not enough protein: This is also one of the many reasons why people do not lose weight as their diet primarily consists of calorie-dense carbs and not enough protein. Consuming sufficient amounts of protein can keep you full for longer.
- You do not eat whole foods: Let’s just get this straight, refined foods will not help you to lose weight as they have nothing to offer to health. Refined foods lose all their nutritional value during the refining process. Hence, stick to whole foods.
- You are not exercising: Following a diet plan can help but so can being active and exercising more often. It can help you to create a larger calorie deficit and help you to lose weight faster.
- You binge eat: Binge eating is your worst enemy when it comes to weight loss. Try to eat food at the right time instead.
- You are consuming hidden sugar: Before buying the pack of fruit juice from the store make sure to check the label. You will be surprised to know that you have been drinking nothing but refined sugar all along. Drink homemade juices and smoothies, it’s a lot better option.
Understanding The Science Behind Weight Loss Diet
Your body needs a certain amount of calories to maintain it’s optimal weight. These are called maintenance calories. Your maintenance calories will fluctuate with your weight, as you start to weigh more your body will require more calories to maintain that weight.
When it comes to weight loss, you are consuming less than the maintenance calories in a day. When this happens your body struggles to find enough fuel for various activities and ends up turning the already stored fat in the body. This helps to burn fat from the body and you end up losing weight.
FAQs
What is the most effective weight loss diet plan?
There isn’t a single best diet plan for all. Some people lose weight while being on a keto diet while others lose it when on a vegan diet. It all boils down to your preference and how your body reacts to the foods.
which food to avoid if you are on a weight loss diet?
Fried foods, sugary foods, processed foods, and refined foods should not be consumed when trying to lose weight.
How will this weight loss diet help you to lose weight?
This weight loss diet is filled with foods that are high in fiber and protein and low in calories which are the two most important nutrients required to lose weight.
What foods help fast weight loss?
Foods that are low in calories and high in fiber can help you to lose weight fast. These foods make you feel satiated which reduces your appetite to eat more.
How To Choose A Perfect Weight Loss Diet Plan?
Your diet plan for weight loss should be customized according to you. It should also be flexible and in your budget.
How to identify if it is a healthy weight loss?
If you are losing weight and not feeling hungry all the time and not losing muscle mass then it sign that you are losing weight in a healthy way.
How Do I Start A Beginner’s weight loss Diet?
Make sure to follow the basics when trying to start a weight-loss diet. Eat more fiber, drink plenty of water, and do not skip meals.
What is a balanced weight loss diet?
A balanced weight loss diet has all the nutrients your body needs. It is not restrictive of any nutrient
How much is this weight loss diet effective?
It varies from person to person as genes and metabolism also play a huge role in weight loss.
What’s a high-fat weight loss diet?
In this diet, a major chunk of your calories comes from fats other than from various macro and micronutrients.
What is the best diet to lose weight if you are a vegetarian?
If you are a vegetarian, there are plenty of foods that can help you to lose weight such as leafy greens and fiber-rich oats.
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