Fast Effective Weight Loss Meal Plan

Constantly counting calories and weighing food can become arduous and discouraging over time. Fad diets that restrict your eating make dining out complicated and tempt you to cheat. Follow some very simple guidelines to create a simple, easily adaptable, eating plan with increased movement and exercise to naturally and safely lose weight.

Features

Creating a 3,500-calorie deficit yields 1 lb. of weight loss. Any diet--low-fat, low-carb, etc.--that involves calorie reduction will result in meaningful weight loss, according to a comprehensive study by the Harvard University School of Public Health and Pennington Biomedical Research Center of Louisiana State University, published in 2009 by the "New England Journal of Medicine."
When restricting calories, focus on fresh, whole foods that are close to nature. Avoid processed foods you get at a drive-through window, in a can or in a box. Eliminate most discretionary calories such as those found in alcohol, sodas, refined grains and sugars. Banish foods containing trans fats, usually found in fried food and processed snack items. Studies show that trans fats can cause weight gain even on a limited-calorie diet. The journal "Obesity" published one such study in 2007. When researchers at Wake Forest University fed monkeys a diet high in trans fats, the monkeys gained significant abdominal fat as compared to their counterparts who were fed a diet high in monounsaturated fats.

Misconceptions

Beliefs that weight loss will occur immediately or by some magical formula only lead to frustration. Weight loss takes time and diligence. If there were an easy solution, obesity would not be a problem. Continue to consume enough daily calories to sustain your energy and prevent overeating due to deprivation. Starving yourself below 1,200 calories a day is not recommended.

Strategy

Divide your plate into three imaginary sections for each meal. Reserve one-half of the plate for fresh vegetables like cauliflower, lettuce and broccoli. Fill one-quarter of the plate with lean protein--between 3 and 4 oz. of white meat poultry, fish or bison. The final quarter of your plate should contain a whole grain--1/2 cup of brown rice, quinoa or whole-wheat pasta.
Breakfast might consist of 1/2 cup of oatmeal, a banana and skim milk; lunch, a large green salad accented with grilled chicken and a serving of whole-grain crackers; and dinner, a 3 oz. bison patty served alongside steamed green beans and 1/2 cup of brown rice. Enjoy one or two snacks--like fresh fruit and string cheese--to stave off hunger.

Considerations

Even healthy foods contain calories so stay true to proper portion sizes. Learn to recognize these sizes by comparing them to real-life objects: for example, a serving of protein looks a deck of cards, and a serving of fruit like a tennis ball. Consult the USDA Dietary Guidelines, listed in Resources, for more information on portion sizes for different foods. Healthy foods become less calorically friendly if doused in butter or dressings, so go for lemon, salsa, herbs and mustard to enhance flavor.

Benefits

By adhering to a manageable meal plan, you develop healthy habits that stick for life. People who keep weight off continue to exercise and eat mindfully to maintain their weight loss. After your initial weight loss, aim to maintain a diet that focuses on whole foods and quality calories at least 80 percent of the time.