If you are planning to weight fast you don’t want to be a victim of fad diets with big promises but do not pay off in the long run.
A meal plan can help you lose a significant amount of weight in just a few days. It will help you lose an extreme amount of weight as well as keeping it off. The ideal meal plan should have a healthy balance of foods rich in nutrients so that it supplies the right number of nutrients.
The article below goes through a meal plan for extreme weight loss.
What to Eat and What Not to Eat
A meal plan for extreme weight loss requires you to eat less and obtain lesser nutrients than your regular consumption. An effective meal plan should have the right calories balance.
For the body to burn a pound of fat, you need to cut off about three thousand and five hundred calories. You hence need to lower your calorie intake by more than five hundred calories each day to ensure you lose one or two fat pounds every week.
While starvation diets that strictly restrict caloric intake will allow you to lose weight at a faster rate, they often result to the loss of body water rather than muscles.
In any case, your body will get into the starvation mode and may even hold onto fat to protect itself from starvation. The high metabolism change will make it harder for you to lose the extra pounds.
The type of food in your meal plan is vital determiners of how fast you will lose weight. Research reveals that people who consume a diet of fruits, whole grains, vegetables, and nuts have a lesser weight than those who eat more junk including soda, processed meat, and chips. High fiber foods give you slow digestion making you full for longer while vegetables and fruits help you to consume overall lesser calories.
A diet of extreme weight loss should be low in carbohydrates. You should take less than fifty grams of carbs per day for extreme fat loss. Moreover, a low carb diet comes with other health benefits including controlled hypertension, lower diabetes risks, and decreased metabolic syndrome. For long term weight loss, your meal should include thirty percent protein, forty percent carbs, and thirty percent fats.
A low carb meal plan does not mean that you remove all the carbs from the diet. Carbs with low glycemic index are healthy in managing weight and preventing glucose spikes. Spikes lead to additional insulin release that stops the fat burning process to reverse and store more fat instead. Some of the low glycemic carb sources include fruits, vegetables, seeds, nuts, milk, and grains.
Protein-rich meals are essential for extreme weight loss. Proteins help you to reduce food cravings by sixty percent by making you full hence automatically consuming lesser calories. Proteins are the kings of nutrients when it comes to fast weight loss. Your meal plan should include proteins, fats, and low-carbohydrates vegetables to bring your carb intake to the recommended range of fewer than fifty grams per day.
A recipe for low fat and low carb meal at the same time will ultimately fail. It will make you miserable and eventually abandon the plan. Natural fat oils such as butter, coconut, olive, and avocado oil are healthy.
Prepared Meal Plan for Extreme Weight Loss
For extreme weight loss, you may be tempted to skip breakfast meals. However, most of the people who have been successful in losing weight prioritize breakfast. You can try out a blended twelve ounces of nonfat yogurt, a cup of raspberries and ice, a half cup of blueberries and three tablespoons of ground flaxseeds for four hundred calories.
Regular eating habits are essential in encouraging healthy weight. Lunch is hence crucial in weight loss. You can have a turkey sandwich made with three ounces of a turkey sandwich, two slices of whole wheat bread, mustard and tomato served with a cup of sliced cucumbers, five ounces of nonfat yogurt and an apple for 450 calories.
A dinner week plan may help you avoid last-minute visits to fast food restaurants for junk foods. Skipping a dinner slows down the body metabolic rate; hence you need to take light dinners. You can have a chicken parmesan by topping a three-ounce grilled chicken breast with one ounce of low-fat mozzarella cheese and half a cup of tomato sauce and serve it with a cup of steamed broccoli and half a cup of cooked whole wheat spaghetti. The meal has about four hundred and thirty calories.
Mushrooms are perfect in losing weight. Mushroom soup for supper has vitamins, water and low calories for extreme weight loss. Alternatively, you can have a grilled salmon cooked with some garlic powder, soy sauce, and salt. Roast beef melt is also a delicious dinner meal plan with fewer calories for extreme weight loss. You can top it with cheese and chopped oregano.
Snacks make a healthy addition to your extreme weight loss meal plan. You should plan when to take your snacks and ensure you keep them snack size with their calories less than two hundred. Some of the best meal size snacks include a small apple with a tablespoon of almond butter. , carrots and cucumbers with a quarter cup of hummus, air-popped popcorn with peanuts, and a half cup of unsweetened whole grain cereal with nonfat yogurt.
Exercise are perfect additions to your meal plan for extreme weight loss. Exercising helps to increase the number of calories your body burns per day. You can kick off by doing moderate aerobic exercise for about thirty minutes daily. You can later increase the exercises to an hour as your body fitness improves.
Now you have everything you need to lose weight quickly. The dietary option above will allow to healthily lose weight.
Try and eat slowly as it boosts hormones vital in reducing weight and makes you feel full. Put your weekly meal plan in place using the tips discussed for extreme weight loss.