While a lot of crash diets may promise quick results, it is important to remember that your eating plan should be sustainable over the long term if you wish to maintain a consistent weight. As a result, many of the healthiest and effective meal plans follow the U.S. Department of Agriculture Food Guide Pyramid. The Food Guide Pyramid offers meal planning guidance and portion control information that you can use to develop long-term eating habits.
Recommended Foods
Meal plans that are rich in lean protein and fresh produce often help control episodes of fatigue and cravings for unhealthy foods because they keep the body's blood sugar levels stable. Choosing foods such as skinless chicken or turkey breast, egg whites, salmon, tuna, tofu and low-fat dairy will provide you with excellent sources of protein and little saturated fat. Fresh fruits and vegetables are also excellent options for creating salads or side dishes.
Foods to Avoid
The Mayo Clinic notes that a high-protein, low-carbohydrate meal plan will often help jump-start a weight loss program. Restricting foods that are high in sugars and starch will help you limit your carbohydrates. Eliminating candy, soda, baked goods, and foods with refined sugars or corn syrup will also limit calories and control blood sugar levels. You can, however, choose healthy sources of carbohydrates and fiber, such as wholegrain breads and cereals, in moderation.
Daily Meal Planning
Maintaining your motivation and consistency is a critical part of achieving your weight loss goal. By planning regularly scheduled meals with specific calorie totals you can control your hunger and reduce cravings that may lead to the consumption of unhealthy foods. Healthy, low carb snacks, such as nuts or low-fat string cheese, should be spaced between meals to provide energy and control hunger.
Expert Tips
Sources at the Mayo Clinic note that healthy weight loss should not exceed 1 to 2 pounds per week, but an initial low-carb diet phase may produce faster results. These meal plans should be gradually transitioned into a long term diet that includes the recommend daily allowances of each of the food groups. This well-balanced meal plan will allow you to design healthy, satisfying meals that will not leave you feeling hungry or deprived.
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