The most important thing in weight loss is to follow some dietary habits. Those habits should be consistent. Some of these include eating low-calorie foods. If a professional doctor tells you that you are overweight or obese, then you are at the stage of developing a disease. It will take a terrible shape later. Because of this, you may also have trouble sleeping. Meal timing is also an important factor in weight control, and high-calorie snacks with overnight fasting can help prevent obesity. Our review indicates that there is no single best strategy for weight control. Therefore, weight loss and maintenance strategies should be individualized and healthcare providers should choose the best strategy based on patient preferences.
How much weight loss is good to each week?
To lose weight gradually, you create a calorie deficit by consuming fewer calories than your body burns. This can be beneficial at the beginning of your weight loss journey. This can result in a weekly weight loss goal of 1-2 pounds (0.5-0.9 kg). According to some research, this weight loss approach relies on a single, “calories-in, calories-out” model. It also emphasizes “eat less, move more.”
Available dietary strategies:
According to researchers, there are many dietary strategies available. Some of them are – low-fat diet, low-carbohydrate diet, ketogenic diet, high-protein diet, Mediterranean diet, Paleolithic, low glycemic index/glycemic load diet, Nordic diet, vegetarian diet. These strategies are according to their health basis.Research shows, the Mediterranean diet is the most effective proven way to lose weight. Also, If we are talk about stopping Hypertension, we can also look at a dietary approach that is basically a DASH diet. The DASH plan includes many vegetables, fruits, and grains, with an emphasis on whole grains. Low-fat or non-fat dairy products, legumes, nuts, seeds, lean meats, poultry, and seafood are also allowed. However, (following DASH diet) its changes are relatively minor.
So, after looking at many strategies like this, I prepared a 30-day diet plan:
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| 1 | Greek yogurt (6oz), blueberries, almonds/flaxseed, coffee | Grilled chicken wrap with veggies & avocado; strawberries | Apple with nut butter | Turkey burger, baked sweet potato, spinach & salad |
| 2 | Scrambled eggs with spinach, whole grain bread, and cheese | Quinoa bowl with chicken, veggies, avocado/olives | Kind® bar (no coconut/yogurt) | Shrimp sautéed with garlic, spaghetti squash, roasted potatoes |
| 3 | English muffin with peanut butter & blueberries, turkey slices | Tuna wrap with veggies & beans | Carrots with hummus or guacamole | Chicken & vegetable stir-fry with brown rice |
| 4 | Oatmeal with peaches, boiled egg whites | Chicken salad with greens, broccoli, peppers | Air-popped popcorn | Chicken burger with onions & peppers, cauliflower mash, asparagus |
| 5 | Grilled peanut butter-strawberry sandwich | Chicken burger lettuce salad with beans, cheese, avocado | Edamame (in shell) | Veggie omelet with bread or sweet potato |
| 6 | Greek yogurt & cottage cheese, bread, blueberries, almonds | Turkey/ham lettuce wraps with cheese, salad, Wasa® crackers | Orange & nuts | Grilled salmon, broccoli, baked sweet potato |
| 7 | Pumpkin quinoa blueberry bowl | Salmon salad with chickpeas, onions, peppers | Triscuits® with bean dip | Lean beef with potato, salad & fruit salad |
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| 8 | Oatmeal with blueberries & milk | Grilled chicken, brown rice, salad | Whole-grain cereal mix with nuts & raisins | Baked fish with whole wheat pasta & veggies |
| 9 | Cheerios®, Greek yogurt, berries, almonds | Three-bean salad | Apple with cheddar, chives | Lean turkey on rye with spinach & artichokes |
| 10 | English muffin with peanut butter & blueberries | Shrimp or egg salad, vegetables & bread | Iced cappuccino (non-fat) | Quinoa, pork tenderloin or London broil, carrots, strawberries |
| 11 | Yogurt, cottage cheese, waffle, blueberries, almonds | Lentil soup & salad | Rice cakes with hummus | Fish tacos |
| 12 | Banana with nut butter & boiled egg | Turkey/ham sandwich with vegetables | Cottage cheese with raspberries, almonds | Baked chicken with Brussels sprouts & sweet potato |
| 13 | French toast with almond milk & cinnamon | Quinoa & veggie bowl | Yogurt with cereal & cinnamon | Pan-seared salmon over kale salad |
| 14 | Egg white omelet with peppers, onions, mushrooms | Turkey wrap with veggies & pear | Waffle with yogurt & fruit | Spaghetti squash with grilled chicken & corn |
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| 15 | Banana smoothie with protein & flax | Tuna pita with avocado or hummus | Rye crispbread with cottage cheese & salsa | Poached fish, roasted potatoes, green beans |
| 16 | Egg McMuffin with turkey/ham & cheese | Chicken wrap with veggies & fruit salad | Kind® bar | Shrimp stir-fry with rice & beans |
| 17 | Peach oatmeal with cinnamon & yogurt | Tuna spinach salad with beans | Celery with peanut butter & raisins | Lemon chicken tacos with sautéed vegetables |
| 18 | Boiled eggs, whole grain bread, apple | Yogurt with berries, nuts, cereal | Apple with hummus | Salmon with capers, squash, cauliflower |
| 19 | Blueberry smoothie with protein | Turkey salad with greens & vegetables | Carrots with peanut butter | Beef burger with roll, salad, melon |
| 20 | Quinoa bowl with fruit, milk, nuts | Peanut butter-banana sandwich | Bell pepper with hummus | Shrimp stir-fry with brown rice & vegetables |
| 21 | Scrambled egg whites, tomatoes, spinach | Brown rice bowl with chicken & veggies | Strawberries with almonds | Turkey meatballs with quinoa & kale |
On the remaining days(day 22 to day 30), you can follow any of these diet plans.
