We are going to discuss the meal plans which are created by an expert dietitian. Usually there are three meal plans which are broadly being used to lose weight based on your biology and how much weight you want to lose.
Weight Loss: 3 Meal Plans
Before you know which meal plan is best suited for you, it is important to know what amount of calorie you need each day. Now, that differs based on your sex, size and your daily activity.
Usually women are assigned 1200 calorie per day for weight loss by most of the dietitian however the number could be higher if the woman is physically active. For example, possibly the best plan for your weight loss is 1200 calorie per day but if you decided to burn 300 calorie extra, now if you would stick to 1200 plan, you would be weak, so now we need to step to 1500 calorie plan.
- 1200 calorie per day meal plan
- 1500 calorie per day meal plan
- 1700 calorie per day meal plan
Now that you have chosen the best suited meal plan for you, let’s discuss some tips to stick to your meal plan. I have seen many people starting this with a great enthusiasm but don’t end very well. You will succeed losing few pounds if you will follow the strategies and this will make it easier for you.
Make your own Plan and schedule your food :
Let get 30 minutes out of your entire week to plan and schedule your weekly food. We’ll make our shopping list as well. Just like everything else, schedule your meal planning for the entire week. At the same time, it would be best if you schedule your exercise based on your meal plan to make sure you lose the weight faster.
Shop and Cook
It’s time to go shopping once you have planned the healthy meal that we discussed. It’s always a good practice to stock the foot for the entire week immediately after you’ve planned. Not to mention, organise your fridge so you get what you want on time to lose weight faster.
Stick your plan to visible place :
You did a good job planning and shopping things that you need everyday but it won’t do any good if it is resting in a drawer or buried beneath your cable or phone bills. You got it right, once you are ready with the plan, post somewhere you could see it every day. It will work as a reminder of your commitment and your choices to stick to what you have thought of.
Cook/Prepare food in advance :
It is important to organise your meals in advance to make sure you stick to your healthy diet plan. This could be done after the dinner at night. Organise your food that you will eat for breakfast. This will make sure your food is ready what you have planned to eat in morning. Once you are done pack your snacks and lunch for the next day. Finally do all the preparation for next night so that you find it easy to find when you come back home from your work.
FOODS TO EAT
Oats are one of the cheapest healthy breakfasts available, as a member of the whole-grain family, they’re loaded with healthful nutrients. One serving of oatmeal (made from a half-cup dry oats) doles out five grams of protein and four grams of fibre, while cost around 10-15 Rs. Per serving
Like lentils, beans are packed with protein, making them an economical alternative to meat, eggs and seafood. Plus, they’re loaded with fibre which, among other things, provides digestive health, reduces cholesterol levels, and keeps blood sugars under control.
Sweet Potatoes are good source of complex carbs and are affordable too. They are also one of the richest sources of potassium with fibre, vitamin C, and beta-carotene.
Spinach is quite healthy and almost always at affordable priced. Spinach is rich in vitamin K, which provide bone health and reducing the risk of heart disease and cancer
Also, spinach provides immune-boosting vitamin C, vitamin A, and manganese.
As one of the cheapest fruits and they have a variety of health benefits. They are full of important vitamins and minerals, such as vitamin C, vitamin B6, potassium and manganese .Additionally, bananas provide a good amount of fibre, which may benefit digestive health, promote weight loss and protect against diabetes.
Paneer is another dairy product that provide approx 18.3 gms of protein, 20.8 gms of fat, 2.6 gms of minerals, 1.2 gms of carbohydrates, 265 kcal of energy, 208 mgs of calcium, 138 mg of phosphorous in 100 gms
Along with that, you should keep in mind that it will take little longer when you are planning your meal for the first time but as you go further and have everything in place, you will find it easier in fact, you will start enjoying being punctual to your diet.