Getting rid of stubborn fat isn’t easy and doing it in a short amount of time is even harder. No matter how many hours you spend in a gym or outdoor playing a sport, if you are not eating right then none of the workout will help you lose weight.
Most of the diet plans look promising to provide a quick weight loss process, but, most of the time they are not suitable for your health. The body type, metabolism rate, and overall health also play a vital role in making any diet plan effective.
However, if you follow a meal plan, that includes all the nutrition required for the body, it will help you lose weight quickly and at the same time keep you healthy and strong.
This is the meal plan that you need to follow, every day, for 7 days:
1 glass lemon water + 1 cup black coffee + 1 fruit bowl + 1 egg
Let’s start with breakfast, which is the most important meal of the day. The first thing you should consume after you wake up, a glass of water with some lemon juice. Drinking this lemon water will help to give your metabolism a jump start. It also purifies your body and removes harmful toxins. Wait for 30 minutes, let the lemon water do its work and then you can have breakfast.
Coffee boosts your metabolic rate and increases fat burning, it also reduces your appetite and helps you eat less.
The best time to eat fruit is in the morning. Fruit bowl should have strawberries blueberries, and raspberries. They are all packed with Vitamin C and antioxidants, making the fruit bowl a nutritional powerhouse. Dry fruits, like almonds, hazelnuts, etc. are also good additions to breakfast.
One large egg contains only 80 calories, but it’s rich in high-quality protein, healthy fats, and many essential vitamins and minerals. It’s an ultimate weight-loss food.
You will have good natural sugars to last you throughout the day, proteins to keep you full and vitamins and nutrients to keep your body functioning at a healthy level.
Chicken breast + 1/2 cup chickpeas + 1 cup raw spinach + Lettuce
A single serving of chicken breast (102 calories) is about three ounces or the size of the palm of your hand. Chicken breast, without breading or skin, helps you consume fewer calories. It contains lean protein, which increases your body’s energy level, as a result, burn extra calories for an effective weight-loss.
Chickpeas are ideal for weight loss since they are loaded with fiber, which keeps you feeling fuller longer. A 2016 analysis of 21 previous research trials revealed that people who ate one serving of beans, lentils, chickpeas, per day lost about one pound after six weeks compared to those who didn’t include them at all whether they were dieting or not.
One cup of raw spinach contains just seven calories, almost one gram each of protein and fiber, and one gram of carbs. Fee studies suggest that thylakoids, the internal membrane system in green plants like spinach, facilitate the release of satiety hormones in the body.
Lettuce tastes great, and is light and crunchy. 100 g serving of lettuce contains only 15 calories, zero cholesterol, lactucaxanthin, which is an anti-diabetic carotenoid that successfully controls cravings and hunger pangs by preventing spikes or fall of blood sugar levels.
Grilled Salmon + 1/2 cup cauliflower
This dinner will give you a bit of protein and minerals that will help you shed those extra pounds.
In addition to being a great source of lean protein, salmon helps maintain your muscle mass when trying to lose weight, it is also packed with healthy omega-3 fatty acids, which your body can’t produce. One three-ounce fillet of salmon has 155 calories, 22 grams of protein, seven grams of fat, and zero carbs. According to nutritionist Krista Maguire, “Salmon is a great option as a dinner alongside some veggies and a whole grain or starch like quinoa or sweet potato.”
Eating veggie, such as cauliflower, decreases the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.
This is going to be your last meal of the day. Dinner should be consumed early, about 6-7 pm is best. Try and have this meal between 2-4 hours prior to bed. Or it will throw off your sleep pattern and cause your body to retain much of what you ate.
The nutrients you have eaten throughout the day are ample and your body doesn’t require anything more. You have to refrain from eating anything else until you go to bed. Try drinking green tea and go to sleep before 11 pm. You will be happier a week later when you see the scale.
This meal plan will give you a healthy dose of nutrients without starving you. And, you will be able to lose weight quickly. However, if you are taking some kind of medication or treatment, consult with your doctor before you change your diet plan.