Weekly Diet Plan For Weight Loss

The battle of the bulge can be frustrating if you aren't using the right strategy. Weight loss comes down to the amount of food you eat compared to the calories you burn off each day. Your plan of attack should consist of a healthy, balanced diet and exercise to create a calorie deficit. Organizing your weight loss diet plan one week at a time can help you stick to your program and shed extra pounds.

Nutrition Guidelines

MyPyramid.gov recommends a diet that contains a balance of whole grains, dairy, proteins, fruits and vegetables. You should eat a variety of proteins like soybeans, lean beef, poultry, low-fat dairy and fish. Include carbohydrates like vegetables, fruits and whole grains like brown rice and fiber-rich cereals. You need a small amount of healthy fats like nut butters, avocado and olive oil. Get 10 percent to 35 percent of your calories from proteins, 20 percent to 35 percent from fats and 45 percent to 65 percent from carbohydrates each day, notes MayoClinic.com. Cut back on prepared or processed foods that are loaded with refined sugars, chemical preservatives, fats and sodium.

Meals

Your regular three square meals per day should be exchanged for five to six smaller meals. Having a small meal every three hours helps prevent dips in your blood sugar levels that can trigger hunger and encourage poor food choices, according to Maureen Callahan, R.D. for Natural Health Magazine. You should include a serving of protein and carbohydrate at each meal, such as an apple with 2 tbsp. of peanut butter or 4 oz. of salmon, 1 cup of spinach and ½ cup of whole grain pasta.

Calorie Considerations

Losing weight requires decreasing your calorie consumption to create a calorie deficit. It takes 3,500 calories to make up 1 lb. so losing 1 lb. requires having a deficit of a minimum of 3,500 calories, according to MedlinePlus. Decrease your calories by 500 per day to lose about 1 lb. per week. You should avoid making drastic changes in your calorie consumption that may jeopardize your health. The lowest recommended calorie intake is 1,500 for men and 1,200 for women. Use a food journal to accurately track your calorie consumption.

Tips

When doing your grocery shopping for the week, shop the outer perimeter of the store to find healthy, unprocessed foods. Keep a week's worth of fruits and vegetables washed and cut in your refrigerator so you are not tempted to grab unhealthy snacks that could sabotage your weight-loss efforts. Take Sundays to prepare your food for the week so your meals are readily available and you are less likely to grab unhealthy options, like fast food, on the way home from work.