Physical: Complete Weight Loss Diet Plan
Weight Loss is often a big problem for many people, yet they find it incredibly tiring to follow through with their idea. Many people also detest the idea of diets, as they often consist of bland foods that don’t satisfy you in the slightest. However, not all healthy diets have to be tasteless.
Complete Weight Loss Diet Plan
This diet is healthy, and it will keep you full with three meals and two snacks on a daily basis, plus each dish here is packed with a filling balance of 45% carbohydrates, 30% protein, and also 25% healthy fats.
Monday
Breakfast:
- ½ cup egg whites scrambled along with 1 teaspoon of chopped basil, 1 teaspoon of grated parmesan, and ½ cup of cherry tomatoes.
- A slice of whole-grain toast.
- ½ cup of blueberries.
- A cup of skim milk.
Snack:
½ cup of free-fat Greek yogurt topped off with ¼ cup of sliced strawberries.
Lunch:
A salad made with ¾ cup of cooked bulgur, four ounces of chopped and grilled chicken breast, a tablespoon of low-fat shredded cheddar, diced grilled vegetables (which are 2 tablespoons of onions, ¼ cup of diced zucchini, and ½ cup of bell pepper), a teaspoon of chopped up cilantro, and lastly a tablespoon of low-fat vinaigrette.
Snack:
2 tablespoons of hummus and 6 baby carrots.
Dinner:
- Four ounces of grilled salmon.
- A cup of wild rice with a tablespoon of slivered toasted almonds.
- A cup of wilted baby spinach with 1 teaspoon each of olive oil, balsamic vinegar, and grated parmesan.
- ½ cup of diced up cantaloupe topped off with ½ cup of all cocktail raspberry sorbet and a teaspoon of chopped walnuts.
Tuesday
Breakfast:
- ¾ cup of steel-cut or old-fashioned oatmeal prepared with the help of water, stir in ½ cup skim milk.
- 2 links of country-style turkey sausage.
- A cup of blueberries.
Snack:
½ cup of free-fat ricotta cheese with ½ cup of raspberries and a tablespoon of chopped-up pecans.
Snack:
½ cup of free-fat cottage cheese with ½ cup of salsa.
Dinner:
- A turkey burger.
- ¾ cup of roasted cauliflower and broccoli florets.
- ¾ cup of brown rice.
- A cup of spinach salad with a tablespoon of light balsamic vinaigrette.
Wednesday
Breakfast:
- An omelette made of 4 egg whites and a whole egg, ¼ cup of chopped up broccoli, 2 tablespoons each of free-fat refried beans, diced mushrooms, diced onions, and salsa.
- A quesadilla made of ½ of a small corn tortilla and a tablespoon of low-fat jack cheese.
- ½ cup of sliced watermelon.
Snack:
½ cup of free-fat vanilla yogurt with a sliced apple and a tablespoon of chopped nuts.
Lunch:
- A salad made of 2 cups of chopped romaine, four ounces of grilled chicken, ½ cup of chopped up celery, 2 tablespoons of low-fat shredded cheddar, ½ cup of diced mushrooms, and a tablespoon of low-fat caesar dressing.
- A medium nectarine.
- A cup of skim milk.
Snack:
- 1 free-fat mozzarella cheese string stick.
- A medium orange.
Dinner:
- Four ounces of shrimp sauteed or grilled with a tablespoon of olive oil and a teaspoon of chopped garlic.
- 1 medium-sized steamed artichoke.
- ½ cup of whole wheat couscous with two tablespoons of diced-up bell pepper, ¼ cup of garbanzo beans, a teaspoon of fresh chopped cilantro, and a tablespoon of free-fat honey mustard dressing.
Thursday
Breakfast:
- A light whole-grain English-style muffin with a tablespoon of nut butter and a tablespoon of non-sugar fruit spread.
- A wedge of honeydew.
- A cup of skim milk.
- 2 slices of Canadian bacon.
Snack:
A yogurt parfait made of 1 cup low-fat vanilla yogurt, 2 tablespoons of sliced up raspberries or strawberries, and 2 tablespoons of low-fat granola.
Lunch:
- A wrap made of four ounces of thinly sliced lean roast beef, a six-inch whole wheat tortilla, ¼ cup of shredded up lettuce, 3 medium-sized tomato slices, a tablespoon of horseradish, and lastly a teaspoon of dijon mustard.
- ½ cup of pinto beans and or lentils along with a teaspoon of chopped basil and a teaspoon of light caesar dressing.
Snack:
About 8 baked corn chips with two tablespoons of guacamole.
Dinner:
- Four ounces of grilled halibut.
- ½ cup of sliced up mushrooms sauteed with a teaspoon of olive oil, ¼ cup of yellow chopped onion, and a cup of green beans.
- Salad made of one cup arugula, ½ cup of halves cut cherry tomatoes, and a teaspoon of balsamic vinaigrette.
- ½ cup of warmed unsweetened applesauce with a ¼ cup of free-fat vanilla yogurt, and a teaspoon of chopped-up pecans and dash cinnamon.
Friday
Breakfast:
- A burrito made of a single medium-sized whole wheat tortilla, along with four scrambled egg whites, a teaspoon of olive oil, ¼ cup of free-fat refried black beans, a tablespoon of salsa, 2 tablespoons of low-fat grated cheddar, and a teaspoon of fresh cilantro.
- A cup of mixed-up melon.
Snack:
- Three ounces of sliced lean ham.
- A medium-sized apple.
Lunch:
- A turkey burger, or a vegetable one.
- A salad made of one cup of baby spinach, ¼ cup of halved sliced cherry tomatoes, ½ cup of cooked lentils, 2 teaspoons of grated parmesan, and a tablespoon of light Russian dressing.
- A cup of skim milk.
Snack:
- One free-fat mozzarella cheese string stick.
- A cup of red grapes.
Dinner:
- Five ounces of grilled wild salmon.
- ½ cup of brown or wild rice.
- 2 cups of mixed baby veggies with a tablespoon of low-fat caesar dressing.
- ½ cup of all-fruit strawberry sorbet with a sliced pear.
Saturday
Breakfast:
- Frittata is made with three large egg whites, 2 tablespoons of diced-up bell peppers, 2 tablespoons chopped spinach, 2 tablespoons of partially skimmed shredded mozzarella, and 2 tablespoons of pesto.
- ½ cup of fresh raspberries.
- A small-sized bran muffin.
- A cup of skim milk.
Snack:
½ cup of low-fat vanilla yogurt with a tablespoon of ground flaxseed and ½ cup of diced-up pear.
Lunch:
- Four ounces of sliced turkey breast.
- Tomato cucumber salad made of five slices of tomato, ¼ cup of sliced up cucumber, a teaspoon of fresh chopped thyme, and a tablespoon of free-fat Italian dressing.
- A medium-sized orange.
Snack:
A smoothie made of ¾ cup of skim milk, ½ banana, ½ cup of low-fat yogurt, and a ¼ cup of sliced strawberries.
Dinner:
- Four ounces of red snapper baked with a teaspoon of olive oil, a teaspoon of lemon juice, and a ½ teaspoon of non-sodium seasoning.
- One cup of spaghetti squash, along with a teaspoon of olive oil and two teaspoons of grated parmesan cheese.
- One cup of steamed green beans with a tablespoon of slivered almonds.
Sunday
Breakfast:
- Two slices of Canadian bacon.
- A single whole-grain toaster waffle with non-sugar fruit spread.
- ¾ cup of berries of choice.
- A cup of skim milk.
Snack:
¼ cup of free-fat cottage cheese along with ¼ cup of cherries and a tablespoon of slivered almonds.
Lunch:
- A salad made of 2 cups of baby spinach, four ounces of grilled chicken, a tablespoon of dried chopped cranberries, three slices of avocado, a tablespoon of slivered walnuts, and 2 tablespoons of low-fat vinaigrette.
- An apple.
- A cup of skim milk.
Snack:
- ¼ cup of plain free-fat Greek yogurt along with a tablespoon of non-sugar fruit spread and a tablespoon of ground flaxseed.
- ¼ cup of blueberries.
Dinner:
- Four ounces of lean pork tenderloin stir-fried sling with onions, garlic, broccoli, and bell peppers.
- ½ cup of brown rice.
Five medium-sized tomato slices with a teaspoon each of chopped ginger, chopped up cilantro, light soy sauce, and rice wine vinegar.
Simple Everyday Changes You Can Make to Lose Weight
1. Keep a food journal
Mindlessly munching about a bag of chips can quickly result in polishing the whole thing, however writing all the meals or snacks that you have eaten in a journal, helps you exercise better portion control, as well as be able to help keep a record of all you are eating which would also result in smarter food choices. As an example, if you like to snack on chips at around 3 p.m. then you can instead put a cup of cashews on your desk instead of always getting up to go to the vending machine.
Food journaling can also very well serve as a type of reality check on some of the eating habits that you otherwise might not have known you had.
Knowing your routine enables you to figure out what changes you should make that are right for you.
2. Invest in a water bottle
When you don’t drink the amount of water required, your body can sometimes confuse hunger with thirst. And this is exactly why upping your water intake of the day can hugely affect how much you eat during the day.
Most people often forget to drink water. However, that’s exactly why investing in a water bottle is a good idea, especially to carry around, as you would have a physical reminder to drink. If possible, try to buy 3-4 water and place them in places where you hang out the most. This includes your car, near your favorite couch, office, kitchen and anywhere else you prefer.
3. Get more sleep
Not getting the amount of sleep that you need increases stress levels. As a result, you gain weight dramatically.
When you don’t get enough sleep, the levels of your stress hormone cortisol gradually rise. Besides that, a lack of sleep can also impede weight loss, as the less you sleep, the longer you are awake, so you also have that much more time to eat in between. So you should try to sleep at least the recommended seven hours. The best way to do this is to keep your phone away from your bed and read books that can help you get a more restful sleep.
4. Use the stairs whenever possible
Adding at least two or three minutes of climbing stairs every day (that is about three to five floors) can burn enough calories to successfully eliminate an average American’s yearly weight gain of one to two pounds a year.
Walking up through a flight of stairs can also further help strengthen one’s glutes and squats, so it would benefit you with some strength training as well. If you live in apartments, try to take the stairs more frequently or ditch the escalator every time you are at a mall. Making these minor changes into your daily life can make your weight loss fun and create healthy habits that will ensure you maintain your weight even after you’ve reached your goal body state.