Weight Loss Diet Meal Plan For 7 Days: What to Consider
If losing weight sounds easy for some, be considerate to others and think that not everyone finds it exciting and worthwhile. You need a certain drive and heart in order to push forth with your goals, and your determination and discipline are what fuel and sustain your fitness journey. Information and education about the right nutrition that you need to include in your meal plan are important so you ensure that your health will never be compromised during your dieting phase, whether it’s a stint or a long-term commitment. Here are the things that you need to think about and regard when planning your weight loss meal plan.
The reason you want to lose weight. What were your grounds when you decided that you wanted to shed some pounds? Is it sensible, and does it give justice to the rigorousness of your diet plan? If your reason to lose weight is to be healthy, well and good. But saying that having a slimmer body will make you happy or will impress someone you like or will help you snag a lover is a bit too superficial to be an inspiration to lose weight. Remember that you need to keep in mind that taking care of your body as a whole is the ultimate goal above all these.
Your health status. Make sure that whatever diet plan you will try, it should be approved by your primary care physician. This is to ensure that your weight loss plan would be compatible with your medical status. Your doctor knows your health history, allergies, medications, and other important information you need to consider when curbing your diet. Make sure that your family doctor is informed so he can say if a certain diet plan is good for you or not.
Your current and ideal body weight. How far are you from your ideal body weight? Knowing the difference affects the caloric count and the amount of time that you need to devote to your diet meal plan. For instance, if your current weight is ten or more pounds away from your ideal weight, it will definitely take more than a few weeks to reach your goal safely. There may be some diet fads that would tell you otherwise, but doctors, nutritionists, and dieticians would absolutely not recommend those.
The diet type you want to follow. Are you a vegetarian? Pescatarian? Pollotarian? Or do you follow a specific dieting schedule (intermittent fasting)? Are you a brown rice fan or a bread lover? Does a whole-grain diet sound great to you? The uniqueness of your existing diet can affect your preferred diet plan for weight loss. It will dictate which food you would want to eat, how you eat, and when you eat them. Thus, make sure that you are equipped with a wide variety of recipes and food guides if you want to stick to your presently chosen diet preference.
Your available budget and prep time. Not many people have the luxury of time to spare when it comes to food preparation. Some would have to spend time at work, taking care of the family, and making sure that the house is in tiptop shape. If you are planning your weight loss diet meal plan for 7 days, your schedule for the day should not be compromised. Or if changes are inevitable, your diet should not hinder you from performing your usual day-to-day tasks. And this should also be within your budget. Breaking the bank just to lose weight can never be ideal.
How to Start a Weight Loss Diet Meal Plan For 7 Days
Compute your ideal daily caloric intake. As you may have been informed, our food has a corresponding caloric equivalent based on the amount of energy that it can provide our body. For example, lettuce leaves have lesser calories than peanuts (10 calories compared to the latter’s 400 calories). For you to lose weight, the idea is to lessen that food intake so that the calories that you need for the day can be taken out of the excess fats that you have stored in your body. So, in order to shed some pounds, you can replace peanuts, for instance, with lettuce in your diet so that your caloric intake lessens without skipping meals.
Follow a specifically-computed and ideal meal criteria. As we have mentioned, again and again, it is still best to lose weight by eating right. This means that you need to include healthy food products in your diet and not skip or forego them.
- Keep in mind that fiber and protein are the best for digestion and muscle building.
- Skimping on sugars and sweets is a no-brainer, so forget artificially-sweet drinks, desserts, and sugary snacks.
- Fruits and vegetables are always allowed, provided that they are rich in water and fiber.
Use a helpful app, book, or website as your diet tool. Because technology can help us achieve almost anything and everything, finding an app that will guide you on your dieting journey is no longer a fantasy. There really are hundreds upon hundreds of diet apps and books that will help you lose weight following your fitness needs and diet preferences. There are websites that help you schedule and plan your meals, including sumptuous recipes that you can try while on a diet. All these conveniences are available for you no matter how much budget and time you have in your hands.
Weight Loss Diet Meal Plan For 7 Days
Enough said, let us share with you a peek of what a weight loss meal plan should look like for a whole week. The food inclusions that make up your diet should lean towards your diet type, so make sure that the food that you will take contains the right food nutrients and calories to make your weight loss meal plan for 7 days successful.
The ideal breakdown of each meal should be:
- 45% carbohydrates (sourced from whole grains, fruits, milk, beans, root crops, and vegetables, depending on your food preference).
- 30% proteins (you may get this from meat, poultry, seafood, eggs, seeds, nuts, beans, dairy, or soy sources).
- 25% healthy fats (butter, dairy products, meat fat, fish fat, vegetable oils from olive, soy, sunflower, fruits like avocado, etc.)
Sample Meals:
Breakfast: Whole grain (bran flakes, oatmeal, cereals), a medium-sized fruit (banana, kiwi, watermelon, apple), and a cup of skim milk or yogurt. You can add a slice of bread with cottage cheese if you require more calories.
Lunch: It can be any of the following:
- Brown rice with one viand of meat, poultry, or fish
- Veggie dish with cream or cottage cheese or vinaigrette
- Whole grain sandwich with chicken or turkey breast, lettuce, and tomatoes
Dinner: As the lightest meal of the three, you should have protein from meat, poultry, or seafood (beans or mushrooms for vegetarians), pasta dishes with cheese, and a low-calorie carb source from sweet potato or yam to end the day happy and satiated.
Snacks: If you are to indulge in snacks, you make sure that they are made with your diet in mind. Celery sticks, carrot fries, watermelon slices, grapes, coconut water drinks, cucumber sticks, and soups may be beneficial and compatible with your diet. It can also help you match your target caloric intake.
Once you get the hang of limiting your food intake and carefully planning your meals, you will be able to broaden your knowledge of different recipes that you can incorporate into your diet. You will also be able to tweak the taste and variety of the food preparations you will eat for the whole week so as to make your weight loss journey exciting and worthwhile. Feel free to add spices and change the combinations of each meal entry to your taste, considering the total calories you are targeting for the day and the availability of the ingredients for your meals.