So you’re looking for some ideas and suggestions for a daily diet plan that not only works, but lasts. I am assuming that you have made the decision to lose some weight and want to make real dietary changes in your life.
I’ll share with you simple and delicious meal ideas that will not only help you lose weight, but will keep you full and satisfied throughout the day. I hope that by the end of reading this article, you will have the knowledge and confidence to create your own diet plan.
But first, let me explain a little about how to understand calories and how to exercise your daily allowance to lose weight fast.
Calories: A good way to understand calories is to think of them as energy. A person is usually overweight because he consumes more energy (food and drink) than he uses through exercise during the day. This is such a simple way of looking at it, but while most people know this, many believe they are just big boned or stout.
So being honest with yourself is the first step, there are no excuses. Although metabolism may have a small part to play, your physical body that you see before you is the result of this energetic imbalance. To lose weight you must eat fewer calories than your daily recommendation until you reach your ideal weight. Simple truth?
The average woman needs about 2,000 calories a day. The average man needs 2,500 calories. To lose weight you must consume 500 fewer calories each day. Therefore, it is very important to get used to reading food labels and writing down the number of calories.
Breakfast: Commonly considered to be the most important meal of the day, for good reason. Your brain expects to be replenished several times a day, otherwise it cannot function at full capacity. A healthy breakfast can provide some of the vitamins and minerals you need for good health. If you skip breakfast, you’re also more likely to be hungry and overeat later in the day.
If breakfast cereals are your thing, choose a whole-grain variety instead of the many sugar-coated cereals on the market. Fresh or dried fruits add a sweet touch instead of sugar, and only use skim milk or nonfat yogurt.
Whole-grain and whole-grain toast or bagels with a low-fat spread are a quick and healthy way to start your day. These contain B vitamins, vitamin E, and plenty of fiber, keeping you fuller for longer. White bread also contains a variety of vitamins and minerals, but it is lower in fiber and sometimes higher in calories.
Eggs are a great option as part of a healthy breakfast. They are high in minerals and vitamins and are a fantastic source of protein. Try eggs, grilled tomatoes, and mushrooms on a whole-wheat roll or slice of toast. With a dash of fresh black pepper, this breakfast is sure to set you up for the day and keep you satisfied until lunch.
Lunch and Dinner: Try to space your breakfast, lunch, and dinner as far apart as possible. They say to eat before 6pm, but from my experience this is not essential as long as you eat at least 2 hours before bedtime if you can.
The key to a successful diet plan is to never be hungry. Studies show that eating small amounts more frequently (5-6 times a day) is much more effective than eating 3 large meals. Between your 3 main meals, make a habit of snacking on fruits and low-calorie foods, staying within your daily calorie allowance.
For lunch and dinner, try to experiment with flavors as often as possible. This is a good way to get away from dull, bland, boring food dishes. Don’t be afraid to spice up your kitchen and try new things.
Choose lean cuts of meat, poultry, and fish and try marinating them a few hours before cooking, although it’s not essential. Most marinades and rubies are not fattening, but if any of the recipes you find are quite high in calories, you can always adjust it to suit your needs. Here are some simple, low-fat marinades to get you started…
Garlic Mustard Marinade: Easy but delicious! This works best with chicken, pork, and beef. Just mix all the ingredients together and coat the meat.
1 garlic clove, crushed
1 tablespoon Dijon mustard (or any other mustard if preferred)
1 teaspoon thyme (optional)
Spicy Indian Marinade – This is definitely one for the BBQ or just baked in the oven. Perfect for chicken, lamb and firm white fish such as cod or monkfish.
4 tablespoons plain low-fat yogurt
1 crushed garlic clove
1 inch fresh ginger root, peeled, finely grated
juice of half a lemon
1 teaspoon ground turmeric
2 green cardamom pods, lightly crushed
1 teaspoon ground cumin
1 teaspoon ground coriander
pinch of salt
I hope I have inspired you here, to create quick, healthy and delicious meals, and not the usual boring rabbit food we normally associate with dieting. The trick to a successful daily diet plan is to make each meal a little more interesting, while sticking to the food groups we discuss in this article.
