Weight Loss Meal Plan

Preparing Your Weight Loss Meal Plan

An effective weight loss meal plan can be described as realistic, consistent and simple. There are so many fad diets out there that promise you quick and long lasting results but the type of diet you really need should be one that you can stick to for years to come. The objective is to lose the excess weight and keep your ideal figure for the long term. It doesn’t require much to maintain the plan and have the body you’ve always wanted.

The Schedule of a Weight Loss Meal Plan

Start by creating a schedule as to when you need to eat. This should be very practical based on your lifestyle and occupation. Aim for 5 to 6 meals a day with 2 to 3-hour spaces in between. You can schedule breakfast, lunch and dinner with two snacks in between. Check your daily caloric requirement then divided your total calories equally over the meals for the day. You might want to try protein shakes and nutrition bars during some periods where time is constrained. Also consider where you should eat the meals. Some people might be working in outdoor environments all the time, requiring pack lunches, while others can rely on a nearby restaurant or the cafeteria to get food.

The Type of Food for a Weight Loss Meal Plan

Carefully select the foods you need to eat for the day. A weight loss meal plan should provide you with sufficient essential nutrients but maintain its low calorie count. The idea of a successful weight loss program is to burn more calories than what you’re consuming. Individuals need to consume about 2 grams of carbohydrates, 0.75 to 1 gram of protein and 0.25 to 0.5 gram of fat for every pound they weigh. You can achieve this by selecting the proper foods like slow-digesting carbohydrates, low-fat protein sources like chicken or fish and eating more fruits, fiber and vegetables. It will also help to take a multivitamin every day to keep your immune system strong since you will be eating fewer calories than what you’re used to.

Changing the Weight Loss Meal Plan

Look for a number of low-fat but tasty recipes in books or on the internet to satisfy your taste buds. Dieting does not have to be difficult. You should consume food items that you can tolerate for the long term. Do not force yourself into very bland diets that will only provide short term results. Some people incorporate one cheat day a week or one cheat meal a day, wherein they get to eat one of their favorite things, like macaroni and cheese, ice cream or chocolate. For your cheat meals, still keep the calories to a minimum and eat just enough to satisfy your cravings. For your cheat day, you should carefully plan the food you need to eat. You can eat anything but try to keep the calorie count to 1,000 more than your actual requirement when you’re dieting.

The weight loss meal plan will differ between individuals since their needs and tolerance for food intake also differ. If you stay consistent in your meals, you will notice a big difference in just a few weeks or months.


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