Creating a diet meal plan to lose weight easy sounds difficult, but isn’t.
Weight loss is 90% about what you eat, so creating the right diet meal plan is essential to reaching your weight loss goals.
With these proven tips and tricks, you will be on your way to achieving your weight loss and fitness goals.
This article is about creating a diet meal plan to lose weight easy.
1. Eat More Whole Foods
Many people think that when creating a weight loss diet plan you need to eat less. Wrong! The key is to make healthier food choices.
Eating whole foods, like fruits and vegetables, will provide your body with essential nutrition, while also consuming fewer calories.
Even though eating processed foods can be a time-saver at mealtime, they are typically full of excess sugar, sodium, and unhealthy fats. They will make you feel sluggish and bloated, and often hungrier before your next meal.
Eating whole foods will help you feel more energetic, and will make your body feel better overall.
Examples of whole foods to include in your diet:
- Fruits
- Vegetables
- Whole grains
- Nuts
- Legumes
- Limited amounts of animal products
Examples of foods to limit in your diet:
- Refined or simple carbohydrates
- Processed foods like cake and crackers
- Excessive amounts of animal products, especially red meat
- Sugary beverages, such as soda or sweet tea
If you focus on filling up your plate with whole foods, while limiting processed or unhealthy foods, then you will soon begin to see a difference on the scale.
2. Fill Up On Protein
Protein is what keeps you feeling fuller, longer.
When creating a diet meal plan to lose weight easy, eating enough protein is crucial to helping you see bigger losses on the scale.
Great sources of protein:
- Meat-avoid red meat if you can
- Tofu
- Lentils
- Chickpeas
- Edamame
- Peas
- Quinoa
- Oats
- Chia Seeds
- Nuts and Nut Butters
- Cheese and other dairy
- Protein bars or other protein supplements
This is not a complete list of protein sources, but is a good place to start.
Aim to eat 50 g of protein each day. If you are weight training, aim to eat 100+ g of protein a day to help with muscle gains.
If you start feeling overly tired or fatigued, or are hungrier during the day, then you may not be getting enough protein. Those are two classic signs that you are protein deficient.
3. Complex v Simple Carbs
Carbs typically get a bad reputation on other weight loss websites and many people think they need to cut them out to see weight loss results.
Luckily, this is NOT true!
Carbs provide energy for your body, and are an essential nutrient that your body needs to function. You just need to make sure that you are eating the right types of carbs.
Complex carbohydrates are good for your body, and are an excellent source of fuel. Thankfully, there are many foods that have complex carbs that are essential to include in your quick weight loss diet plan.
Here are some examples of complex carbs to include in your diet:
- Quinoa
- Brown rice
- Oats
- Whole-grain bread
- Lentils
- Chickpeas
- Sweet Potatoes
Simple/refined carbohydrates on the other hand cause your blood sugar to spike, which later causes you to crash. These foods don’t keep you feeling full for very long, which can leave you craving them before you were planning to eat your next meal.
If you are looking for quicker weight loss, these are foods that you should either eat in moderation or aim to cut out of your diet altogether.
Here are some examples of simple/refined carbs:
- White bread
- Cake
- Cookies
- Candy
- Sugar
- Fruits, vegetables, and dairy. (These foods have vitamins, minerals, and fiber which still makes them great choices to add to your diet)
Not all simple carbs are bad for you, like fruit, vegetables, and dairy. Just make sure that you are limiting you consumption of processed foods like cake and candy.
4. Drink More Water
This may seem like a no-brainer, but it truly is very important.
Drinking plenty of water, especially before a meal, can help you feel fuller, which will help you naturally consume less calories when you eat. Even drinking water throughout the day will help you feel satiated and you won’t be as tempted to reach for that late night snack.
Aim to drink at least 64 oz of water each day, but depending on your level of activity, you can always drink more.
If you are not somebody that likes to drink water, try using this variety pack flavor packets to enhance the taste.
5. All Things in Moderation
It is important when creating a diet meal plan to lose weight easy, that you are not too restrictive on your diet.
Everyone that is trying to lose weight wants to see the pounds come off as quickly as possible, but that can also lead to unhealthy eating habits.
As someone that has struggled in the past with an eating disorder, it is important to allow yourself to eat whatever you want in moderation.
It is unrealistic to say that you will never eat a piece of cake ever again because it is unhealthy, and it is also unhealthy to punish yourself for eating a piece of cake.
As long as you are not eating your guilty pleasure foods all of the time, you can enjoy them from time to time and continue making healthy eating decisions.
Life is too short to not enjoy all of the wonderful things that come with it!
Conclusion
Creating a diet meal plan to lose weight easy can seem daunting at first, but it doesn’t have to be.
When losing weight, diet is the most crucial part to nail down, and will help you see the quickest results.
The tips listed above are a good starting point for anyone trying to lose weight and create a healthier life for themselves.
Losing weight takes time, but making a few adjustments here and there can make all of the difference.
This article is about creating a diet meal plan to lose weight easy.
Read more about how I lost 45 pounds through diet alone!