How to lose weight with this new diet

About 80 percent of unlocking the weight-loss puzzle is choosing the right mix of filling and nutritious foods

How to lose weight with this new diet plan
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It might seem like there’s a weight-loss secret floating around out there that everybody knows but you. But in reality, about 80 percent of unlocking the weight-loss puzzle is choosing the right mix of filling and nutritious foods, says Marjorie Nolan Cohn, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics.

That’s right, it’s all about what you eat, says Cohn. (Foodies, rejoice!) But don’t worry, we’re not about to suggest that you spend hours slaving over the stove to nail your diet. Keeping things simple by minimizing meal prep—and planning ahead for leftovers—can help keep you on track. “I try to avoid complicating weight loss with extensive recipes,” says Cohn.

Here’s how to fill your plate to start reaching your weight-loss goals—without spending a million hours in the kitchen.

The Anatomy of Your Plate

For most young, active women, staying in the 1,600 to 1,900 daily calorie range is a good place to start, depending on your height and how much weight you’re trying to lose, says Cohn.

You’ll also need to be sure you’re eating the right proportion of macronutrients, with about 50 percent of your calories coming from carbohydrates, 30 percent from protein, and 20 percent from fat, says Cohn. Yep, you heard that correctly: Half your calories can come from high-quality carbs, and you can still lose weight. “You might lose weight quickly on a low-carb diet, but the people who keep it off are eating balanced meals throughout the day,” she says. “I’d rather you take it off slower, but while you’re taking it off, you’re learning the same principles to keep it off.”

Also, keep in mind that 70 percent of your calories should be consumed by dinner. (This includes any well-balanced snacks or drinks you might add in throughout the day.) That means if you’re on a 1,800-calorie diet, approximately 1,260 of those calories should be eaten by the time you reach your evening meal. “Saving up [calories] is a metabolic no-no,” says Cohn.

Your weight loss menu

How to lose weight with this new diet plan
Image Source: Women’s Health

Sunday

Breakfast

Two slices whole-grain toast

One cup 0% plain Greek yogurt

One cup strawberries

Lunch

Veggie burger patty with two slices rye bread, one slice cheese, one teaspoon mayonnaise, lettuce/tomato/onion

Four ounces raw grapes on side

Dinner

Stir fry with two-thirds cup brown rice, nine ounces shrimp, one tablespoon pine nuts, two cups broccoli

One small grapefruit on the side

“All the meals are based on a balance of proteins, fats, and complex carbs to optimize blood sugar, maximize fibre intake to help keep one full, and keep the variety fresh and tasty,” says Cohn. “Research shows that when we’re bored and don’t like what we’re eating, we overeat.”

Monday

Breakfast

One cup high-fibre cereal, two-thirds cup cottage cheese, two tablespoons flaxseeds

Four ounces pineapple

Lunch

Leftovers from Sunday dinner

Dinner

Leftovers from Sunday lunch

Start your work week off right with protein from your cottage cheese and slow-digesting complex carbs that will keep you fuller longer, says Cohn.

Tuesday

Breakfast

One-quarter cup uncooked oats (cooked)

One cup skim milk

Half a medium banana

Lunch

Chicken salad wrapped in romaine leaves with one-quarter cup hummus, six ounces chicken breast, two teaspoons avocado, one-half cup shredded carrots

One small sliced cucumber on the side

Dinner

One cup buckwheat pasta, six ounces lean beef, one tablespoon parmesan cheese, one-quarter cup marinara sauce

One-and-a-half cups mixed side salad with one tablespoon low-fat dressing

One small peach

Lean beef is full of iron and vitamins B12 and B6, all of which help with metabolic function and circulation, says Cohn, which is crucial for weight loss. Buckwheat pasta is high in fibre, which can help fill you up, she adds.

Wednesday

Breakfast

Repeat Sunday breakfast

Lunch

Leftovers from Tuesday lunch

Dinner

Leftovers from Tuesday dinner

Thursday

Breakfast

Repeat Monday breakfast

Lunch

Salad with two-thirds cup chickpeas, six ounces chicken breast, one tablespoon low-fat Caesar dressing, two cups salad greens

One small green apple

Dinner

Six ounces of steak marinated in Italian dressing overnight

Six ounces of baked sweet potato with one tablespoon sour cream

One cup broccoli

Four ounces of mango chunks

Not only is this day filled with totally balanced meals, but you’ll get to nom on sweet potatoes, which are delicious and high in resistant starch, says Cohn. Resistant starch is a type of fibre that is only partially digested. (In other words, you can eat more of a resistant starch food and absorb fewer calories than if you were eating the same amount of an ordinary starch.)

Friday

Breakfast

Repeat Tuesday breakfast

Lunch

Leftovers from Thursday lunch

Dinner

Egg scramble with two-thirds cup black beans, two medium eggs, four egg whites, one cup of spinach or tomato, two tablespoons avocado

Two small kiwis on the side

Eggs aren’t only for breakfast. Jazzing them up for a dinner entree can be a great way to have a meat-free meal that isn’t spaghetti.

Saturday

Breakfast

Leftovers from Friday dinner

Lunch

Quinoa salad with two-thirds cup quinoa, six ounces canned salmon, one teaspoon olive oil, three cups of spinach/onion/tomato

Four-ounce mixed fruit cup on side

Dinner

Repeat Thursday dinner

Worried about having steak two nights in one week? According to Cohn, high-quality, low-fat beef can help you shed pounds. “As long as you have a good quality and watch your overall intake, beef is really nutritious,” she says.

And there you have it—a full week’s worth of meals that will slim you down without driving you totally insane in terms of meal prep.

Source: Women’s Health