Meal Plans for Fat Loss

No one meal plan will work for all people, says Dr. David Caruso, a family practitioner in St. Marys, Pennsylvania. To lose weight successfully with a meal plan, it has to meet your lifestyle and food preferences. Find a meal plan that helps you lose weight at a reasonable pace while teaching you new and healthier ways to eat.

Time Frame

People who follow a meal plan that only allows for the loss of 1 to 2 lbs. a week have a better chance of keeping the weight off, according to MayoClinic.com. To keep your weight loss slow and steady, you need to reduce your daily caloric intake by 500 to 1,000 calories. After seven days, you'll create a 3,500- to 7,000-calorie deficit between the calories you consume and the calories your body burns. You'll lose 1 lb. for every 3,500 calories you burn. Caruso advises against consuming less than 1,500 calories a day without consulting your physician.

Flexibility

It's difficult to follow a weight loss program that doesn't allow for variations, says Dr. Luisito Dingcong, a psychiatrist at Bright Horizons in Clearfield, Pennsylvania. Look for a meal plan that lets you adapt it to your personal or religious preferences. In other words, find a meal plan that will let you enjoy an occasional piece of chocolate or a slice of pepperoni pizza.

Nutrition

When cutting calories, people often pay more attention to counting calories and less attention to nutritional value, Caruso says. Focus on eating healthier foods, not on calories. Design your meal plan to include a variety of vegetables, fruits, low-fat dairy products, lean proteins and whole grains. Calories hide in high-fat and high-sugar foods and drinks. Replace one high-calorie food item with a low-calorie alternative to reduce calories with little effort. For instance, if you replace a large order of French fries from a fast food restaurant with 1 1/2 cups of whole strawberries, you'll eliminate 440 calories from your day's meal plan, according to MayoClinic.com.

Portions

The size of a typical portion has increased greatly during the past 20 years, according to a May 2006 report by the Centers for Disease Control and Prevention. Restaurants often offer larger portions for a smaller price, which makes larger portions economically appealing. Control your portion sizes by reading food labels and separating food into single servings. Use a smaller plate and leave serving containers in your kitchen instead of on the table. Use a kitchen scale and measuring cups until you learn to eyeball correct portion sizes.

Warning

Dramatic meal plan changes can cause you to cheat or quit, advises Dingcong. Even small changes can have a huge impact on your caloric intake and weight loss potential. Change one habit at a time. Once that change becomes a habit, add a new healthy eating habit to your meal plan.