When it comes to losing weight, few things can help you achieve a calorie deficiency than a healthy meal plan. As more and more Americans succumb to obesity and fat-related disorders, health enthusiasts are increasingly turning to alternative plans such as macrobiotic, vegetarian or low-dairy diets. With patience, determination and a willingness to try new things, practically anyone can come up with a meal-plan regimen for losing weight.
Macrobiotic Meals
According to the Mayo Clinic, the traditional Japanese macrobiotic diet goes back potentially hundreds or even thousands of years. Relying on the staples of whole grains, leafy greens, sea vegetables, fruit and lean proteins, this diet lines up with the American Cancer Society's nutrition guidelines of eschewing refined foods for whole grains and limiting animal fats. While reputedly effective for weight loss and overall well-being, macrobiotic meal plans are considerably different from traditional American meals and may require advance planning and preparation to effectively master. For a day of macrobiotic meals, start the day with servings of organic granola and nuts, and have miso soup, brown rice and steamed vegetables for lunch. For dinner, reward yourself with smoked salmon on a bed of rice pilaf and a side of soup made from adzuki beans and nori seaweed.
Go Vegetarian
Despite the national trend of Meatless Mondays, the weight-loss benefits of a vegetarian or vegan died remain largely unknown to the general public. Diets low or void of meat and animal products such as butter, cheese and eggs have been universally linked to reduced weight, lower blood pressure and significantly reduced cholesterol levels. For hardcore carnivores, begin with one day a week wherein you either avoid eating meat during all of your meals or, if necessary, only eat seafood. The range and scope of vegetarian meal plans are immense and can include supplemental "meaty" textures such as mushrooms, tofu, tempeh, seitan or textured vegetable protein to help replace the sensation of chewing meat.
Custom Exercise Meal Plans
Whether you are a casual weight loser or a dedicated dieter, the most effective method for burning more calories than you produce is to couple your diet with a steady exercise regimen. For custom meal plans that match your specific weight-loss goals, calculate the amount of calories burned during your physical activities throughout day with the help of an Activity Calculator, such as the one available at Calories Per Hour, and create a log of calories burned. Next, perform a similar calorie count for the meals and snacks you tend to eat the most. Create a low-calorie meal plan that eliminates high-sugar, high-fat items such as sweets and carefully balances protein and carbohydrates with fiber to help form your custom exercise meal plan. This may include low-fat breakfast items such as eggs and brown rice for a stable burst of energy instead of a more sugary alternative. Add slices of salmon or trout to a salad of mixed greens for lunch, and choose a hearty but low-calorie dinner, such as an Asian rice dish.
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