Trying to have a perfect body and balance periods of healthy eating habits with those of careless eating may lead many people to turn to weight-loss diets that can have a negative impact on the proper functioning of the body.
Therefore, it is important, within a nutritional homeostasis, that both the body and the eating habits meet with the same established objectives, such as finding yourself in a correct and healthy weight range, but also with enough energy to face the day. The following article will present some meal planning ideas that will make possible the balance between following a healthy diet and a weight loss diet plan, so you can get rid of those extra kilos.
Healthy meal plan to lose weight
Unlike many other low calorie diets, in which food intake is very restricted in terms of variety and quantity, the following diet is elaborated according to flexible guidelines. Thus, you can lose weight without giving up a certain variety of foods, since it is not advisable to maintain this diet for more than a couple of weeks. This flexibility is due to the fact that the diet we propose is not structured according to the days of the week. Instead, we provide a guide of foods suitable to eat according to the time of day.
We have also added the ideal amount or weight. The diet is directed to women because of the total intake of daily calories. For men, quantities should be increased in order to reach an adequate intake of nutrition and energy for both physical and mental activities. However, body weight is a key factor in terms of quantity, regardless of the sex.
Breakfast: Recharge energy after the night
Breakfast is one of the most important meals of the day. When you wake up, the body has spent many hours without ingesting food or being hydrated. Therefore, you must not skip it if you want to get off on the right foot for the day and follow the rest of the meal plans correctly.
The options may vary as long as they resemble the general ideas that are provided:
25 g of oats (or other type of whole grains)
200 ml of oat milk or skimmed cow's milk (it may be replaced with a yogurt)
1 kiwi or 1 plum or 90 g of fresh pineapple
Black coffee or tea (without sugar).
As you can see, this is a generous breakfast in which both vitamins and energetic intake are provided without adding fats, like those found in butter or pastries.
Snack: Essential at mid-morning
For those who work or study, days start very early and end very late. So, by mid-morning, your body already begins to demand fuel to recharge batteries. We propose these options for a healthy and energetic mid-morning snack. It is recommended to eat 20 grams of Wasa bread, preferably high fibre bread, or 20 grams of corn tortillas, with one of the following options:
100 grams of lean turkey sausage, either breast or loin.
60 grams of dry-cured ham or cured loin of pork
100 grams of white cheese, fat-free.
Lunch: The most important meal of the day
At lunch time is when your body demands more food (or, at least, this is usually the case within the Western culture). Taking a break, disconnecting from work, sitting quietly and relaxing to eat is key so that the rest of the day continues successfully.
Lunch choices are varied and provide the necessary nutrients. As a starter, you can choose between a green salad (only lettuce) or 200 grams of boiled vegetables (green beans, broccoli, cauliflower, spinach, etc.) along with one of the following:
75 grams of cooked brown rice
75 grams of drained lentils
100 grams of boiled potatoes.
The main dish consists mainly of proteins, among which you can choose:
125 grams of grilled chicken or turkey
125 grams of grilled lean red meat
150 grams of grilled or baked white fish.
Snack: An afternoon snack to face the end of the day
Although the afternoon snack is sometimes skipped, you should not starve until dinner. This is going to be a low calorie meal with a reduced intake. However, there are different options to choose from:
1 skimmed yogurt and 20 grams of walnuts (or other type of nuts)
20 grams of Wasa bread or corn tortillas with 50 grams of turkey
1 cup of white cheese, fat-free, with 20 grams of nuts.
The afternoon snack will vary depending on the lunch of the same day. As you can see, the options are similar although the amounts are reduced in some of the foods. In this case, fruits are not included in the options.
Dinner: Low in calories but rich in nutrients
Dinner is the last meal before bedtime. After it, your body will remain at rest for several hours and it will not be able to burn those carbohydrates that, although tempting, should be avoided at this time of day.
The dinner consists of 200 grams of boiled or steamed vegetables (green beans, courgette, broccoli, cauliflower, etc.) along with one of the following options:
100 grams of grilled chicken or turkey breast
125 grams of white fish, either grilled or baked
100 grams of surimi (crab sticks)
1 tin of tuna or clams in brine
As in the case of the other meals of the day, this meal does not include desserts or sweets, which provide an excessive amount of carbohydrates. Besides, you are allowed to season the salad or the vegetables with apple cider vinegar and a few drops of olive oil. Do not forget to drink about two litres of water a day (according to the thirst and needs of each person).
Recommendations on the duration and details of this diet
As it can be seen, this is a hypocaloric diet, that is, a low calorie diet. This type of diets allows you to lose weight fast, since it restricts any food that provides a high amount of fats or carbohydrates. Also, fruits are allowed only at breakfast, so it is not healthy to maintain this diet for more than two or three weeks. After this time, you should adjust the diet by progressively introducing new foods.
It is important to note that many people regain the weight they have lost shortly after ending the diet, because they do not make final adjustments in their eating habits (for example, they eat again large amounts of saturated fats) or they do not exercise regularly. Dieting without making long-term changes in your lifestyle is absurd or, at least, highly ineffective. This balanced diet will allow you to quickly lose those extra kilos. However, you must consult a nutritionist, since in this way, you can be sure that everything is following its correct course. If necessary, food supplements may be a good option.
- This article about "A Healthy Meal Plan for Weight Loss" was originally published in Spanish in Viviendo La Salud