Healthy Meal Plan For Weight Loss

Shedding weight is not as difficult as people think. Diet and exercise are two key things for losing weight. First step is to understand your body type.

Planning Workout According to your Body Type

It is important for everyone to know their body type as they can plan their workouts according to the body type. There are three different types of the human body; Ectomorph, Mesomorph and Endomorph.

01. Ectomorphs

Ectomorphs have a skinny structure and have a lesser amount of body fat and muscle tissues as their metabolism is fast. Gaining weight is difficult for them therefore they need to focus more on heavy weight lifting and take more rest. They should make sure their calorie intake is more than the calories they burn off. Adding Peanut butter, banana, coconut oil and sweet potato in the meal plan will help. Adding carbs will help to gain mass.

02. Mesomorphs

Mesomorphs have a muscular body and can increase or decrease weight without any trouble. They don’t need to work out very hard to maintain a good body shape as they are naturally fit. Little changes in diet and weight training can help them obtain a good physique. Mesomorphs are naturally blessed however they need to keep a check on their calorie intake to avoid gaining weight.

03. Endomorphs

Endomorphs have a high percentage of fat in their body and losing weight is difficult for them. They should focus on high intensity cardio exercises and should increase their reps while lifting weights. Shortening rest periods between the sets to 30 seconds will help. Endomorphs need to control their diet and calorie intake to reduce weight. High protein meals will suit people with this body type.

It is not necessary that you will fit exactly into one of these types. Your body type can be a combination of two of these as well. No matter what your body type is, your goal should be to look like a Mesomorph. Knowing about your body type is very useful as it will help you to plan your weight training and nutrition intake.

Diet plan for weight loss

  • Calories In should be equal to Calories Out.
  • In case your calories intake is more than the calories you burn, your body is going to store excess calories in the form of fat.
  • If you want to lose fat you should eat fewer calories than your body needs.
  • You should also avoid sugar as it makes your body store fat.
  • Avoid eating very less calories as you might lose muscles as well. Moreover you might not be able to work out effectively.
  • Try to consume 20% fewer calories than your body needs.
  • Don’t try to reduce too much weight in a week. Ideally 2-3 pounds per week is enough.
 

Consuming Healthy Calories for weight loss

Fruits and Vegetables are one of the best sources to take your calories from. They contain high amount of dietary fibre which can boost your metabolism and curb your appetite. Fruits which are naturally sweet will also help to reduce your sugar cravings.

Some fruits and vegetable which are high in fibre content:

  • Apples
  • Blueberries
  • Strawberries
  • Spinach
  • Broccoli
  • Cabbage
 

Proteins are essential for building muscles and losing fat. If you are reducing the amount of calories you take, it is important that you don’t cut on proteins as they will help to retain muscles. Some foods burn more calories than others during digestion, and foods that have high amount of proteins will help to burn more calories.

Some sources of protein:

  • Tuna fish
  • Soya beans
  • Chickpeas
  • Boiled Eggs
  • Whey Protein Shake
 

The Importance of Healthy Breakfast

Research suggests that having high calories consumption in the morning and reducing the calories consumption in the later part of the day will help to shed weight. Consuming calories in the morning will give you a lot of time to burn them. Healthy breakfast can boost your metabolism. Taking healthy meals which are high in protein and fibre can help to reduce weight.

Some healthy breakfast choices:

01. Berry Smoothie

  • Pour in half glass of orange juice and a spoon of honey and yoghurt in the blender.
  • Slice five to six strawberries, blueberries or raspberries or a combination of all in a blender after removing their stem.
  • Add a sliced banana and oats then blend until smooth.
  • You may add other fruits according to your liking instead of a banana. You can also add cinnamon, nuts and chia seeds to make your smoothie more nutritious.
 

02. Salad

  • Take a bowl and slice a banana and apple into it.
  • Add shredded cabbage and sliced celery into it.
  • Add beans for more proteins and fibre.
  • Add 1/2 tsb black pepper.
  • You may add sauces of your liking.
 

03. Green tea is Essential

  • There is a compound in green tea which boosts metabolism.
  • According to a study, having three cups of green tea a day can help to lose 3 pounds in a month.
  • You can add lemon to improve its taste.
  • You may also add green tea powder to your smoothie.
 

04. Stay away from processed food

  • Refined Carbs and Sugar in processed food will increase your blood sugar level, which may cause your body to store more fat.
  • It may also increase your cholesterol level.
  • Try replacing processed foods with fruits and vegetables.
 

05. Omega 3

  • Not all fats are bad for your body.
  • Unsaturated fatty acids such as Monounsaturated and Polyunsaturated can aid in losing weight.
  • Your body might be storing fat due to inflammation.
  • Omega 3 fatty acids reduce inflammation in your body and increase metabolic rate.
  • Omega 3 sources are anti-lipogenic which means they block fat storage in your body.
  • It lowers the hormones that cause your body to store fat.
 

06. Best Omega 3 Sources

  • Salmon
  • Oysters
  • Sardines
  • Chia Seeds
  • Walnuts
 

07. Drinking Enough Water

  • It helps in digesting food.
  • It gets rid of toxins from the body.
  • Water helps to burn calories.
  • It makes your metabolism faster.
  • You can reduce your daily calorie intake by replacing soda and artificial juices with water.
  • Average daily recommended water intake is 120 ounces.
 

08. Clean Eating

Clean eating is the best described as removing all processed, artificial foods from your diet and focusing on healthy, whole, unprocessed food. Your body is from nature, bring it back to nature and reap the rewards of eating clean, like living a longer, healthier life, have great glowing skin and hair, faster weight loss and healthy weight maintenance.

Top Foods for burning fat:

  • Hot Peppers
  • Green Tea and Coffee
  • Whole Grains, Quinoa and Oats
  • Grapefruit and other Citrus Fruits
  • Lean Poultry and Fish
  • Beans and Lentils
  • Berries
  • Apples
  • Almonds, Almond milk and Almond butter
  • Eggs
  • Greek Yogurt
  • Spinach and Broccoli
 

7 Meals for Losing Weight

Increasing your protein intake will boost your metabolism level and assist in burning extra calories when your food is being digested. Fiber helps to curb your appetite and will keep you fuller. It also keeps your digestive system smooth. Here are 7 of the best foods you can include in your meal plan to reduce weight.

Eggs can be very helpful as they are rich in proteins and can reduce your sugar cravings. Research has shown that including eggs in breakfast can significantly reduce fat.

Adding yoghurt to your meal plan would be very helpful. Yoghurt is rich in protein and contains amino acids which assist in burning fat. Researchers have found that dietary calcium present in yoghurt can keep your weight down.

Chicken Breast is low in calories and contains lean protein which aids in reducing weight. Including healthy fats in your meal plan can also assist in shedding pounds. Fish contains Omega 3 fatty acids which are very helpful in burning fat according to researchers.

Quinoa is rich in protein and fiber. This low calorie seed prevents heart diseases and contains dietary fiber which aids in dropping weight.

Nuts such as Almonds and Walnut are a low calorie diet. Replace your snacks with these two nuts to keep your weight down as nuts are rich in protein and fiber which will reduce your hunger.

Whey Protein provides good satiety and aids in digestion. It can suppress hunger and can provide 24g of protein per serving.

Fruits for Weight Loss

While all fruits are healthy, some of them are rich in fibre which can aid in decreasing weight.

01. Apples

Apple is a low calorie fruit that contains high content of vitamins and fibre. Fibre helps to burn calories as research indicates that every one gram of fibre can get rid of 6-8 calories.

02. Melons

Melons are low in calories and can keep you full for a long time as they contain high amount of water. They contain natural sugar and can keep you away from unhealthy sweet food as they can provide you the pleasure of desserts. Research has proven that Melons can help in reducing weight.

03. Avocados

They are rich in proteins as well as fat. These healthy fats help to reduce the cholesterol in your body and can get burned off easily. This fruit is also rich in vitamins and fibre which can curb your hunger and reduce your cravings.

04. Strawberries

This juicy fruit is rich in fibre and vitamin C. Strawberry is low in calories and is widely used for digestive ailments. Fibre will help to control your diet by making you feel full.

05. Raspberries

They are rich in fibre and contain ketones which help to increase metabolism while lowering cholesterol and fats. High content of fibre will help to reduce weight.

Simple Diet Tips

Start your day with a healthy breakfast. Studies suggest that people who skip breakfast are more likely to gain weight as they may eat more during the next meal.

Make sure to include proteins in your breakfast such as eggs, peanut butter, fish, protein shake etc. They make you feel full, keeping you away from unhealthy snacks. Proteins are known for boosting metabolism and thus help in burning fat & building lean muscles.

Eat healthy meals at frequent intervals. Nuts,fruits, yoghurts will help to keep you away from unhealthy meals & improve your digestion. Research shows that having small frequent meals will help to shed fat.

Improve your metabolism by taking ginger tea before breakfast. You may add a tsp of sliced ginger, 1 lemon and honey in tea to boost your digestion. Pour in sliced ginger for five minutes after boiling water and then add lemon juice & honey. Mixture of ginger and lemon improves digestion and burn calories.

Remove processed food from your diet as all the healthy ingredients are removed while processing food. Processed food contains ingredients like sugar which will increase your fat. It is better to rely on natural food such as fruits and vegetables.

Replace sugar with fibre & proteins. Avoid artificial juices as they contain sugar. Increase your fibre intake by adding oatmeal, broccoli & berries in your meal.

Drink enough water as it helps to eliminate waste reduces hunger and increase metabolism. Average daily recommended water intake is 120 ounces.