When attempting to lose weight, it is important to track your progress through record keeping in a food journal. By recording every thing you consume and when you consumed it, you can find flaws and successes within your meal plan. With that said, a meal plan is necessary to stay on track when attempting to lose weight. It is easy to forget how much you ate and how often, therefore writing it down will aid you in your weight loss progression. You should also write a meal plan and menu so you are prepared to eat healthy food.
Your Meal Plan
Your meal plan should consist of fruits, vegetables, legumes, soy protein, nuts and seeds. Studies show that vegetarian diets, a diet that lacks meat and dairy, leads to effective weight loss. One study from Imperial College in London found that those who followed a vegetarian diet lost more weight than those who did not, even though the vegetarian group consumed more calories. This shows that the body can easily digest and metabolize fruits, vegetables, legumes, lean protein, nuts and seeds, as opposed to meat and dairy. Mayo Clinic nutritionist Katherine Zeratsky, R.D., L.D., also states that "vegetarians tend to have lower body weight relative to their height than do no vegetarians." Keep in mind that you should still not exceed an abundance of calories. Aim to stay within the range of 1,800 calories a day while following your vegetarian diet and eat foods that are not processed or contain added sugar and preservatives.
Breakfast
Breakfast should be citrus fruit, such as grapefruits or oranges. Drink freshly squeezed juice or vanilla soy milk. Fruit digests through your body easily, which helps rid toxins from your system and regulates your digestive system. If you have trouble withdrawing from meat and dairy, then indulge in a hearty meal of whole-wheat pancakes made with soy milk or a vanilla berry soy milk shake.
Lunch
Lunch should be a large salad with an array of vegetables. To ensure you are eating your recommended daily fat grams, use an oil and vinegar dressing and add nuts, such as walnuts, to your salad. Oil and nuts contain omega-3 fatty acids, which aid your cardiovascular system and are known to be heart healthy. The healthy fats will also ward off hunger and give you energy. If you do not enjoy salads, then make a tofu and avocado sandwich on whole-wheat bread, or a grilled soy cheese sandwich.
Dinner
Dinner can be whole-wheat pasta with tomato and basil, or any other whole grain. Some other recommended grains are quinoa and couscous. If you feel the need for meat, then eat one of the many meat-imitation products that are naturally made from soy or tofu. There are also veggie burgers, veggie hot dogs and veggie sausages for grilling. Eat a side salad for extra fiber and other nutrients.
Considerations
Keep in mind that you should be recording every thing you ate during the day and when you ate it. Drink water throughout the day and refrain from drinking soda or juice that has added sugars. You may snack on nuts and seeds throughout the day to prevent hunger and increase your energy. Record any exercise you do and try to increase your physical activity throughout the day. Finally, there are many products that mimic the taste of meat and dairy, therefore there are always healthy options for those who enjoy meat and dairy. Please consult your physician prior to commencing a new diet.
Member Comments