For individuals wanting to lose weight, it can be challenging to find a suitable weight loss program since there are so many available online. However, adopting a diet rich in whole foods and limiting processed foods is a good starting point.
This article explains how to plan a meal for weight loss and includes a 7-day meal plan for people to consider. It also discusses other helpful approaches to weight loss for different groups and those with different dietary requirements.
A person should plan their meals according to their requirements. They should consider:
Online resources are available that can help a person plan their meals. However, each plans nutrient content can vary greatly, so a person must ensure they receive a sufficient amount of vitamins, minerals, and fiber.
The following section contains a healthy meal plan for weight loss that a person can adapt as necessary.
The following meal plan provides options for 7 days of meals and snacks. The plan consists of nutrient-dense whole foods.
A person should determine the appropriate portion sizes, according to their weight loss goals, activity levels, and individual requirements.
A weight-loss diet plan can often begin in the grocery store.
Planning ahead can help when it comes to purchasing and eating the right foods. If a person can visualize their shelves and refrigerator full of healthy foods, they may also be less tempted to add unhealthy varieties to their stock.
A person can consider the following tips:
Healthy additions to add to any grocery list include:
Understanding exactly what is needed and cutting out snacks high in added sugar and fat can make grocery shopping easier.
When considering ways to lose weight, vegetarians and vegans should include whole foods and limit refined carbohydrates and processed foods. People should pay particular attention to packaging labels when purchasing meat alternatives, as many of these products contain added sugar and fat.
People who eat a plant-based diet will also need to ensure that their meals contain enough protein. Some good sources of plant protein include:
Research shows that people who follow a vegan diet tend to have a lower body mass index (BMI) compared to omnivorous diets and pescatarian diets.
Vegan diets are entirely plant-based, which means they do not include meat, eggs, or dairy products.
Vegan diets eliminate many foods high in fat, cholesterol, calories, and saturated fat. However, since animal diets contain vitamin B12, individuals following a vegan diet will need to find other sources of B12, such as supplements or fortified plant milks and cereals.
The following provides an example of a 1-day vegan meal plan.
Those who follow a vegetarian diet avoid meat and fish but may continue to eat eggs and dairy products.
Research shows that following a vegetarian diet can be an effective way to lose weight. However, individuals who follow a vegetarian diet need to be careful about what they eat to ensure they meet their nutritional requirements.
The below meal plan provides an example of what one day following a vegetarian diet might encompass.
Learn more about vegan and vegetarian diets here.
Losing weight can help a person with diabetes manage their blood sugar levels and avoid complications.
According to the American Diabetes Association, people with diabetes should lose weight through a combination of exercise, diet, and portion control. Low glycemic index (GI) foods can help someone avoid spikes in blood sugar while they lose weight.
A person who has type 1 diabetes should consult their doctor or dietitian for help devising a weight loss plan. People will need to manage their diet to work alongside any medications they take to control their blood sugar levels.
For individuals with diabetes, a healthy meal plan should focus on whole foods rather than processed foods to help manage blood sugar levels as much as possible.
It will include non-starchy vegetables such as broccoli, spinach, and green beans. It will also incorporate fewer added sugars and refined grains, such as white bread, rice, or pasta.
Below is an example of what one day following a diabetes meal plan might entail.
Dietary choices can contribute to obesity and type 2 diabetes, which can increase persons risk of cardiovascular disease.
A heart-healthy meal plan emphasizes foods that support cardiovascular benefits, such as vegetables, whole grains, and oily fish. It also limits red and processed meats, alcohol, and foods high in sugar and salt.
Examples of heart-healthy diets include the Dietary Approaches to Stop Hypertension (DASH) diet, the Mediterranean diet, and vegetarian diets. Research shows all of these diets can help prevent cardiovascular disease.
Below are some meal options for a heart-healthy diet.
Dietary requirements vary. There is a range of approaches to weight loss that may benefit different people.
A 2017 systematic review investigated the effectiveness of weight loss interventions in men. The review found that the following strategies were the most effective at promoting weight loss:
However, while this review looked specifically at strategies for males, these approaches work for females too.
The review also notes that participants preferred face-based language and personal feedback. People who prefer this type of support and advice may benefit from using apps such as My Fitness Pal or receiving help from a personal trainer or registered dietitian.
Dieting during pregnancy and breastfeeding may not be appropriate. Anyone concerned about their weight or general fitness during pregnancy or breastfeeding should talk with a doctor or midwife for further advice.
People going through menopause may find it more challenging to lose weight. A 2019 study found that fat mass and body weight tend to increase during the menopause transition.
The study found that the women had an average fat mass increase from 11.7% per year of the transition, resulting in a 6% total gain in fat mass over the 3.5 year transition period. The average weight gain among the participants was 1.6 kilograms.
Females who aim to lose weight during menopause should ensure that they consume enough nutrients to support their bone health. Nutrients include:
According to the National Heart, Lung and Blood Institute (NHLBI), to lose weight successfully and safely, people should aim to lose 12 pounds per week for 6 months. A person can achieve this level of weight loss by reducing their calorie intake by 5001,000 calories per day.
However, the body can also make hormonal adaptations when a person cuts their calorie intake, and their weight loss may plateau as a result.
Many low calorie diets restrict fats, but fats help a person feel full. As such, some people may not be able to sustain a low fat diet.
People should also consider that calorie reduction alone may not be sufficient for maintaining weight loss. This is because foods with the same amount of calories can have different effects on a persons metabolism.
For example, high GI foods could have detrimental effects on a persons weight loss goals. According to a 2014 randomized controlled trial, these foods could cause:
Some examples of high GI foods include:
In addition to cutting calories and eating healthy foods, individuals may want to consider incorporating an exercise routine to support their weight loss goals.
A 2020 study comparing diet versus a diet and exercise program for health enhancement and weight loss among overweight women aged 4060 years found that a combined diet and exercise approach showed the best results.
A 2018 review examined the optimal dietary approach for effective and sustainable weight loss among people who were overweight or obese. The review concluded that there is no single fit-for-all diet and that the best approach is individualization.
The same review emphasizes the importance of the following approaches for weight loss:
Alongside meal planning and following a shopping list, some additional tips that may help a person lose weight include:
Combining a healthy diet with an active lifestyle can help a person maintain a moderate weight. Planning meals and shopping is beneficial for successful weight loss.
Counting calories may not be the only useful approach to weight loss. A weight loss program is more successful when a person adapts it to their individual requirements.
A registered dietitian or certified nutrition specialist can work with a person to devise an optimal meal plan and support the person while working toward their weight loss goals.
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Weight loss meal plans: Tips, 7-day menu, and more - Medical News Today
