Loosing Weight by Effective Meal Plans

Loosing Weight by Effective Meal Plans

Is losing weight on your New Year’s resolution? Then let’s get you motivated and talk about the many effective ways to lose weight. Whatever your main reason for losing weight be, until you are motivated and positive minded, no diet or change of lifestyle can be effective.

Everything goes together in coordination. As life goes on, we are introduced to different types of weight loss meal plan, some may suit your body, and some may not. It’s all about knowing your body well enough to choose from the diet plans. Self-assessment is important for any diet approach, especially if individuals are suffering from any kind of ailment. 

Here are a few effective diet plans that have been popular in the past years:

Here are a few effective diet plans that have been popular in the past years:

Paleo Diet

Paleo diet is the olden time’s meal plan. It is a high-protein diet, avoiding grains, dairy, legumes, added sugar, and salt. Only comprising of consumption of vegetables, fruits, eggs, poultry, fish and meat. Stone Age or Paleolithic humans depended on the variety of diets, which was available to them at their time. There is no hard and fast rule to lose weight, but you can follow the Paleo diet to lose and maintain a healthy weight. Due to high protein intake Paleo diet claims to keep you full for a longer time and reduce belly fat. Following paleo diet has advantages of reducing numerous heart diseases including high blood pressure, triglyceride levels and cholesterol. With losing weight, there are, however, few disadvantages of this diet, not receiving the complete nutrient from other foods may cause deficiencies of bone health issues such as Osteoporosis.

 The Vegan Diet

The vegan diet is the strictest of all diets, and Veganism promotes resistance against animal cruelty. In also prohibits all animal and related products for fitness, environmental and ethical reasons. It means avoiding all kinds of dairy products, eggs, animal-derived products including gelatin, casein, whey etc. Since it is associated with a plant-based diet, which is rich in fibre and low-fat, it is very effective in weight loss, also reducing the risk of type 2 diabetes, Alzheimer’s, cancer and heart diseases. A vegan diet has its positive side as well as negative due to the lack of other important vitamins such as vitamin D or B12, calcium, iodine, zinc etc. may cause related deficiencies.

Mediterranean diet

The Mediterranean diet is inspired by Mediterranean countries. It consists of a high consumption of vegetables, fruits, legumes, whole grains, nuts and olive oil. It also includes fish, poultry, eggs, cheese and yoghurt in moderation. Research on the Mediterranean diet by far has promoted the quality of life by lowering diseases. Mediterranean diet can be economical on the budget, nourishing and satisfying to eat. Acquiring a Mediterranean diet is beneficial in losing weight; also, it promotes a healthy heart, blood sugar levels. Mediterranean diet helps you live longer, reducing the risk of Parkinson’s disease, type 2 diabetes.

Ketogenic diet

A keto diet is simply a high fat, low carb and low to moderate protein diet by drastically restricting carbohydrates in your diet the body will enter and sustain ketosis, which means a metabolic state where the body burns a highly efficient alternative fuel called ketones. Not only does the keto diet help with weight loss, but current research also indicates that it can help to improve health conditions like heart disease, type 2 diabetes and Alzheimer’s disease. Healthy fats, in foods like olive oil, Brazilian nuts, avocados, coconuts and oily fish. While the advantage of weight loss is there in a Ketogenic diet, there are some disadvantages of experiencing fatigue or mental fogginess which usually last a short while.

Intermittent Fasting

In Intermittent fasting you make a conscious decision to skip certain meals on purpose, so you don’t eat either breakfast, or you delay your first meal until later on in the day, and you eat only for a certain amount of hours, and you fast rest the hours. You can have something that’s no calories for the rest of the hours. During that time when you’re fasting, you choose not to eat any particular food, and also you don’t drink anything that has calories. Things you can do you can certainly drink water carbonated drinks caffeine to help suppress the hunger. You only eat during those particular hours that are there whether it’s an eight-hour time

when you have your serving, and then you’re fasting for 16 hours or for some people that do a 24-hour fast where they eat one meal for example dinner and then fast until the following day which you have dinner 24 hours later. This fasting is the most popular for weight loss as it inhibits calorie intake. Advantages of intermittent fasting are, it can help with the metabolism, reduce cholesterol levels, blood triglycerides, inflammation in the body. The disadvantages of this weight loss fasting method are it can cause low blood sugars which can be hazardous to people who are malnourished, pregnant, lactating women, children and teenagers.

The Atkins Diet

If you are obese, the Atkins diet may be the right one for you. It is mainly a low carbohydrate diet, making you feel less hungry and targeting weight loss. According to research, it has been observed to be effective in weight loss than other low-carb diets. Atkins diet works in phases. In the first phase, you consume 40 grams of vegetables which is your carbohydrates daily, accompanied by protein and fat. The other phases comprise gradually reinstating the healthy carbs into the diet as you observe your target weight. With the benefit of weight loss, it also aids in reducing ailments such as cholesterol, improves blood sugar, pressure, triglycerides, cholesterol. Patients having heart disease or diabetes should consult their dietician before undergoing any diet change.

The DASH Diet

DASH stands for Dietary Approaches to stop hypertension. It is primarily designed for people with high blood pressure and is advised to lose weight to reduce blood pressure. It revolves around eating less salt or sodium. It is one of the flexible and trending diet plans in terms of weight loss and health-wise. The diet focus is on eating fruits and vegetables, whole grains, fish, poultry, nuts and fat-free for your low-fat milk products to help lower blood pressure. Foods such as processed foods, sugary beverages, red meat, full-fat dairy products, and tropical oils should be avoided. The benefits of acquiring this diet are it helps reduce cancer, metabolic syndrome, diabetes, and heart disease risk. Eliminating salt consumption from canned or processed foods is useful for most people, but less salt intake may also be hazardous to health.

Final Word

With all the diets mentioned above and more diets being introduced for weight loss, won’t alone help unless it is followed with exercise and positive thinking.

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