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Today in this technological world many people affected by many health issues. Most of those health issues are due to overweight. Overweight is mainly due to fast food techniques and the laziness of an individual.
Many don’t know how to reduce weight. Some follow certain medicines to lose weight quickly. But all these practices are not good for health and may lead to many side effects.
Today you are here and I am going to suggest some diet plans to weight loss but in a healthier way.
Many people have the mindset that only by the following diet they can reduce their weight. But that’s absolutely wrong. You have to follow certain physical exercises as well to keep up a healthy life.
Here are some top 5 diet plans to lose weight easily, quickly and healthily.
Healthy meal plan for weight loss.
This plan is for those who need immediate result in weight loss. Yes, it works within five days.
What is the plan?
By the name, it is a healthy plan to lose weight. Yes, you are not stressed to work out or make yourself starved for food to lose weight.
Related: Lose Weight by Eating Healthy Foods
Instead, you can take a different as well as a healthy food to undergo the magic of weight loss.
Now let us see what the plan is and how to take up it.
| Days/Timing | Morning | Mid Morning
( can be taken only when you feel hungry) |
Lunch | Mid Lunch
(Only when Hungry) |
Dinner |
| Day 1 | You can have oatmeal with fruits (no sugar) along with tea or coffee no sugar | Veggie salsa with fresh vegetables (no salt or sugar) | Greens with vegetables and balsamic vinegar. You can have any type of vegetables even fruits as well | One apple | Fruit salad with fresh herbs and Salmon
One Baked potato with fat-free sour cream. If you hungry, then go with Mixed Berries Dessert |
| Day 2 | For veggies
Bowl of fresh or frozen blueberries along with tea or cocoa. For non-veggies Egg white omelet along with vegetables like Onion, Mushroom, Broccoli |
Grapes or Strawberries. | Salad with greens made with granulated garlic and oregano.
Turkey Sandwich with whole grain bread with mustard |
Fat-free popcorn along with pear | Veggie Burger along with Roasted Red Bell Peppers and wheat whole bun
Added with a cup of fresh or boiled vegetables Fresh Berries only when you are hungry |
| Day 3 | Whole grain cereal along with Tea or Coffee | 1 Sliced Watermelon along with Baby carrots | 1 cup of Corn | Only when needed take some fruits along with cottage cheese | Spinach or veggie salad |
| Day 4 | 1 cup of fresh fruits and tea or coffee | Red Bean Veggie Soup | Carrot and pineapple Salad | Sweet potato only when hunger baked at 425F. | Honey mustard Salad |
| Day 5 | Oatmeal along with Tea or Coffee | Carrots | Lunch Tomato Cream Soup | A cup of Fresh Fruit | Wheat Noodles along with Cucumber
Blended Fruits When hungry. |
Day 6
It’s time to check out the weight and feel the change.
Yes, you have reduced your weight to a little.
Note: For all these five days in your food, you are not supposed to add salt or sugar. It increases the calorie level of your food.
This can repeat after a week gap. After this plan try to take food in a controlled manner as sudden change may also increase the weight.
Now let us see the second type of Diet plan which is for seven days
Weight Watchers Diet
Here you are about to lose two pounds in a week
Let us see the chart for the plan
Note: For any diet plan, you are not supposed to stress or workout.
Eat as much as you need without salt and sugar to stop increasing your calorie level.
|
Days/Time |
Morning | Afternoon | Dinner | Snack |
| Day1 | Walnut Oatmeal along with yogurt (no salt or sugar added) | Turkey Bread Sandwich with fresh veggies | Brown Rice with spinach | Fresh fruits |
| Day 2 | Yogurt with berries | Pasta with Salmon or Peachy Salad | Veggie burger along with a cup of corn | Carrot, Cheese, Salsa and An Apple |
| Day 3 | Egg for non-veggies
Muffins for Veggies |
Lentils Salad | Turkey bread stir-fry | Mango, Yogurt, Cottage Cheese No salt or sugar added |
| Day 4 | Tomato along with little cottage Cheese Not Salted | Bulgar Salad | Grilled chicken or come baked potato | Banana, Lemonade, and popcorn |
| Day 5 | Muffin | Pasta Salad |
Sweet potato and Veggies |
Yogurt, Olives and some Strawberries |
| Day 6 | Blueberries along with cereal | Turkey bread along with Avocado rolls | Beet Salad | Ice creams and Apricot |
| Day 7 | Mushroom and Bacon | Broccoli and Cheese Baked Potato
Note little potato along with no salt cheese |
Green Beans along with some pasta | Pear Celery and some grapes |
This is effective yet some costly plan for some people.
The third type of Diet plans to lose weight.
Mayo Clinic Diet.
Here you are not supposed to follow a specified chart. The specialty of this diet plan is that you can take up to 1200 calories a day. This calorie ranged foods chosen on your choice. The result of this diet is abnormal. Yes, you can lose 6 to ten pounds in two weeks.
Let us see the diet plan
| Period/Timing | Morning | Lunch | Dinner | Snack |
| 1/2 cup cooked oatmeal with 1 cup milk and 2 tablespoons raisins, 1/4 cup mango,
Coffee or tea or cocoa with no sugar |
Toasted Salad, Wheat Dinner Roll, and Pine Apple For half Cup, Sweet potatoes.
Coffee or tea or cocoa with no sugar |
Garlic Mashed with Cauliflower and Potatoes, Mixed Fruits, Beets for half cup Coffee or tea or cocoa with no sugar | One cup of Sliced Bell pepper and 2 Plums |
Not only the diet plan, had you also required to undergo some thirty minutes workout for healthy and fittest body.
You can start with ten minutes workout on any physical exercise and then increases the time day by day.
4th Type of Diet Plan
Dash Diet.
What is Dash Diet?
Yes it is a Dietary plan or people who are on the verge to lower their hypertension and their risk
Under this plan, a person can take 2300 calories per day.
It helps to lower the pressure to a normal range (80 to 120 mm/Hg) and makes you perfect. Though it is not sure about weight loss it is best for the people to focus out their pressure level.
Let us see the diet chart
| Days/ Timings | Morning | Snack | Lunch | Snack | Dinner |
| Monday | 1Cup of Oatmeal, Fresh Orange Juice with no sugar | 1 apple | 2 whole grain bread, Green salads, 1 cup vegetable soup | 1 Medium sized Banana | Half cup broccoli, or Carrot and Brown Rice one cup |
| Tuesday | 2 slice wheat whole toast, Fresh orange juice, 1 Medium sized apple | 1 Medium sized Banana | 2 cups of green salad and a cup of brown rice | Peaches half cup | 1 cup of boiled potatoes and vegetables |
| Wednesday | 1 cup oatmeal, half cup blueberries or orange juice | 1 medium-size orange | 2 Slices of wheat bread, Green salad half cup, and half cup cherry tomatoes | 45 grams cottage cheese and half cup pineapple | 1 cup mashed potatoes and half cup green peas or broccoli |
| Thursday | 1 cup oatmeal, half cup rash berries or orange juice | 1 medium-size banana | 2 Slices of wheat bread, Green salad half cup, and half cup cherry tomatoes | Half cup of pears | 1 cup mixed vegetables and 1 cup of brown rice |
| Friday | 2 slices turkey bread, half cup baked beans, fresh orange juice, 2 slices of whole wheat toast | 1 medium-sized apple | 2 Slices of wheat bread, Green salad half cup, and half cup cherry tomatoes | 1 fruit salad | Spaghetti and half cup of green peas |
| Saturday | 2 slices of whole wheat toast with 2 tablespoons of peanut butter, 1 medium banana, 2 tablespoons of mixed seeds and 1/2 cup of fresh orange juice (120 ml) | 1 medium apple | 1 cup of roasted vegetables | 1/2 cup of mixed berries | 1 cup (190 grams) of brown rice, 1/2 cup of lentils
Chocolate pudding desert only when hungry |
| Sunday | 1 cup oatmeal, half cup blueberries or orange juice | 1 medium pear | 2 Slices of wheat bread, Green salad half cup, and half cup cherry tomatoes | 1 Medium-sized apple | 1 cup mashed potatoes and half cup green peas or broccoli |
Last but not least. This is the fifth diet plan.
G.M Diet Plan
Here the plan is for seven days. The most interesting fact is that you can lose 10 to 15 pounds at the end of the week.
Vegetarian diet plan
| Days/timing | Morning | Mid Morning | Afternoon | Mid Afternoon | Evening | Night |
| Day 1 or Fruit Day | 1 glass of water and1 medium-sized apple | One bowl of cantaloupes and then 1 glass of water | 2 large slices of watermelon and 2 glasses of water | Only 1 orange and a glass of water | 1 pear and a glass of water | 1/2 grapefruit, 1 guava, and 2 glasses of water |
| Day 2 or veggie day | 1 medium-sized boiled potato with 1 teaspoon of butter | Lettuce and 1 bowl of cabbage. After that take a glass of water | 1 onion, 1 cucumber, 1/2 carrot, and 2 glasses of water | 1/2 cup of sliced bell pepper and 1 cup of boiled broccoli. And also 2 glasses of water | 1 cup of boiled cauliflower and a glass of water | mixed boiled broccoli carrot, green beans, and beet with 2 glasses of water |
| Day 3 or fruit and veggie day | 1 apple or 1 bowl of cantaloupe and 2 glasses of water | 1 cup of sliced pineapples, 1 pear, and 2 glasses of water | 1 bowl of mixed onions, cucumber, lettuce, carrots with 2 glasses of water | 1/2 grapefruit or 1 orange and a glass of water | only 1 guava or 1 pear | 1 bowl of boiled broccoli, 1/2 cup boiled raw papaya. And also 1/2 boiled beet, and 2 glasses of water |
| Day 4 or Banana Day
Drink lot of water on this day(8 to 10 glass) apart from the timings |
2 bananas, and a glass of milk | Banana shake prepared with 1 glass of milk and 1 Banana | Bowl of vegetable soup with carrots cabbage, and onions | Banana shake prepared with 1 glass of milk and 1 Banana | only 1 apple | 2 bananas, and a glass of milk |
| Day 5 or Protein day | A bowl of boiled red kidney beans, 2 tomatoes, lemon, and pepper. And also 2 glasses of water | 2 glasses of water with a cup of curd | 2 tomatoes, a cup of cooked Brown Rice, palak paneer. And also 2 glasses of water | Sprouts salad with lemon juice, onions, and a pinch of salt and pepper. Also, take 2 glasses of water | only 1 apple | Vegetable soup and 2 glasses of water |
| Day 6 or No Tomato day | 1 cup of mixed boiled vegetables and 2 glasses of water | 1/2 bowl of boiled red kidney beans. Along with 1 tomato seasoned with a pinch of salt and pepper. And 2 glasses of water | 1 bowl of vegetable soup, 1 cup of cooked brown rice. Also, take 2 glasses of water | only 1 apple and a glass of water | 1 small bowl of sprouted or boiled lentils. And seasoned it with a pinch of salt and lemon juice. Also, take a glass of water | A bowl of boiled mixed vegetables and a glass of water |
| Day 7 or meal Day | one bowl of cantaloupes or melon with a glass of water | One cup of carrot sticks, frozen and fresh berries. And also 1 glass of water | A bowl of sauteed vegetables. And 1 bowl of cooked brown rice along with 2 glasses of water | 1 pear or 1 apple and a glass of water | only 1 Guava and a glass of water | A bowl of soup of mixed vegetable and 2 glasses of water |
Note:
It is strictly advised that no pregnant women can take up the diet.
You are asked to leave a break of two to three days between every diet plan.
A person can follow only one diet at a time.
A person has to follow the healthy food habits even after the diet plan gets over to maintain the healthy lifestyle.
All these above-said diet plans can help you to reduce your cholesterol level. But only these food practices will not make you shape. You have to do physical exercise as well regularly to keep up your body health condition.
An apple a day keeps away the doctor is old. Today healthy diet and physical exercises will keep you away from the doctor.
