You can lose weight by expending more calories than you consume. If the calorie deficit is bigger, the weight loss is much faster. One pound is lost, if there is a 3,500 calorie deficit. If you burn about 500 calories through physical activity and cut another 500 calories from your diet daily, there will be 7,000 calorie deficit and hence you can lose about 2 pounds of weight in a week.
It is essential to keep the metabolism high to lose weight, as it controls the number of calories you burn. Generally, your body will try to conserve energy, if it does not get enough calories, which is a hindrance in weight loss. Try to eat smaller meals that are spaced evenly all through the day. This avoids cravings and hunger. Avoid processed foods or packaged meals. Instead cook your own meals that are not only nutritious, but also low in calories. There should be enough variety and flexibility in the diet meal plans, so that it motivates you to stick to it. An effective plan promotes weight loss of about five to ten pounds per month. You need to consult your doctor or nutritionist before starting the low calorie diet meal plan.
The Best Diet Meal Plans
Breakfast Meal Plan
You must include high fiber food items in your breakfast and completely avoid saturated fat and sugar. Unsweetened oats prepared with nonfat milk or water and topped with toasted nuts, blueberries or banana is a good way to start your day. Unsweetened grapefruit juice or grapefruit are fat-burning foods and hence, very good to be included in the breakfast menu.
You can make your own smoothies by blending apples, spinach and carrots or a homemade veggie drink of cucumber, balsamic vinegar, onion, tomato and a dash of olive oil. You can prepare a creamier smoothie by blending small pieces of banana and unsweetened milk along with slices of mango or natural peanut butter (1 tsp).
Lunch Meal Plan
You can lower the calories for lunch by filling half of the plate with green leafy salad dressed with lemon juice and olive oil or balsamic vinegar. Also, include proteins like hummus, lentil vegetable soup or a 3.5 ounce of grilled fish along with an ounce of fiber filled grains like brown rice, wild rice, quinoa or couscous.
Avoid snack food, fast food and junk food that contains saturated or trans fat. Instead use avocado slices in your salad or use olive oil on the veggies.
Dinner Meal Plan
It is often challenging to again eat a dinner that is low in calories after a day of healthy eating. You can include fiber-filled appetizers like fresh berries along with a dollop of Greek yogurt. Marinate and roast a few vegetables to add variety to the side dishes.
You can try soups that are vegetable-broth based such as roasted butternut squash combined with broth and roasted garlic. Eat about an ounce of whole wheat pasta, polenta, barley, millet or amaranth. Add some protein by including grilled skinless poultry, nuts or legumes. Pick any fresh fruit for dessert.
Usually calories sneak into any healthy diet through beverages. Flavored waters, syrupy coffee beverages, sweetened juices and soft drinks add about 500 calories to the meal. Although boring, plain water is the best no-calorie choice. You can try green tea or unsweetened iced mint tea for a change. Flavor your black coffee with vanilla, cinnamon and nonfat milk, which gives you caffeine without any extra calories.