Planning Daily Meals for Weight Loss
Planning Daily Meals for Weight Loss can be done a week in advance or the night before. It is good to have a commitment to calorie restriction and be psyched up to follow your plan.
Having a strong reason why you are making what you think are sacrifices is crucial to getting you through the beginning. After a while, the restrictions become easy and part of your desired lifestyle.
For most people, a good diet strategy begins with eliminating addictions to bad food choices. Number one on the list is sugar. Number two is white flour in carbohydrate meals like pizza, pasta, pastries, and desserts.
The second strategy after eliminating harmful foods is adding the right good foods. Food choices can be built around some excellent nutrient dense foods that are not harmful. Good food choices must be in the three macronutrients of Protein, Carbohydrates, and Fats. Most diets tend to favor one or two depending on your goals and preferences.
Meat eaters are urged to select lean meats like chicken or fish. Vegetarians have a wide variety of protein-based foods. Carbohydrates should be a variety of colors in fruits and vegetables and include nuts and seeds. Healthy fats help the body let go of encapsulated fat. Healthy fats can include coconut and olive oil, low fat cheese and milk, nuts and seeds, omega 3 foods and supplements, and olives to name a few.
Twelve Nutrient Dense Healthy Foods:
- Salmon
- Kale
- Seaweed
- Garlic
- Shellfish
- Potatoes
- Liver
- Sardines
- Blue Berries
- Egg Yolks
- Dark Chocolate
- Almonds
Beating the Inflammation Foods
Weight Loss is frequently based on not consuming inflammatory foods. In her book The Plan, Lyn Generet-Recitas starts dieters on three days of foods she has found to be the less inflammatory in her experience with 1000’s of clients. Then she allows the addition of one food per day to check whether it is inflammatory to you.
We are all different. Coupled with drinking at least half your body weight in water ounces (200-pound person drinks 100 oz of water), you should lose at least a half a pound a day. I tried it and it worked
Here is a list of 13 most anti-inflammatory foods:
- Berries
- Fatty Fish
- Broccoli
- Tumeric
- Extra Virgin Olive Oil
- Dark Chocolate and Cocoa
- Tomatoes
- Cherries
You can’t plan a meal with these foods, but they can be added to meals and are good additions to any diet. Most people can eat lean meats and protein-based foods like legumes (peas, beans, and peanuts) Obviously some are allergic to peanuts and know it. Nuts, seeds, and oats have protein, carbs, and fiber. Dairy products like non-fat milk, non-sugar yogurt, and low-fat cheese are excellent in meals or snacks.
Looking at the Glycemic Indexed Foods
Low glycemic index fruits and vegetables are prime for weight loss diets, diabetics, and people with allergies.
They include;
- Green Vegetables
- Chickpeas
- Raw carrots
- Organic fruits
- Kidney beans
- Bran breakfast cereals
- Avocado
- Broccoli
- Spinach
- Kale
- Yams
- Lentils
Medium Glycemic Foods:
- Sweet corn
- Raw pineapples
- Bananas
- Raisins
- Oat breakfast cereals
- Rye
- Oat bread
High Glycemic Foods:
- White rice
- Potatoes
- Plaintains
- White bread
- Sports drinks
- Pastries
- Desserts
- Sodas
- Energy drinks
- Packaged foods with added sugar (read the labels)
The problem with high glycemic food is they can be empty calories that are stored as fat and cause weight gain. They can also cause high blood sugar and lead to obesity. Both these conditions can lead to chronic diseases and fatal events.
Now you have a basic idea of how to begin planning meals around basic nutritious foods and what kinds of foods you should start eliminating from your diet.
See the Home Page for Healthy Fun Products that work on any diet.
Learn more about how to structure your diet and meal plans in the Free E-Book The 3 Week Plan
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