The best diet plans for weight loss include only the most nutritious foods. Losing 10 kilos -- or around 22 pounds -- can be accomplished in roughly two months with strict dieting and eating habits. According to the American Council on Exercise, expect to lose about .5 kilos to 1 kilo -- 1 to 2 pounds -- a week on a good eating plan. If you exercise during your diet, weight loss can occur faster. Most diet plans are not specific to the amount of weight you want to lose, so guidelines remain similar whether you want to lose 10 kilos or 40 kilos. The key is to stay consistent until you lose your desired weight.
Journal Your Progress
One of the most important aspects of a good diet plan is setting proper and realistic goals. Starting with a set amount of weight -- 10 kilos -- is a great start. You can also set eating goals to help you reach your weight loss goals. An example would be to eat a healthy breakfast every morning for 1 week. You can build on these goals slowly by adding more goals until your diet plan is maximizing your weight loss progress. This type of goal-setting can help if you find it hard to make a complete dietary change overnight. Try to keep a journal to record all the progress you make each week and include weight loss, body fat changes and food eaten.
Preparation
Your diet plan should be carefully planned out to reduce the amount of time you spend organizing and preparing meals from scratch. Planning will include all the meals you will eat for the day and what types of foods you eat. You should also write down when you plan to eat your meals based on your work schedule or other obligations. You should eat four to six small meals daily. According to the National Strength and Conditioning Association, eating smaller meals can help keep your metabolism higher. Eating smaller meals more often can also help prevent overeating at any one meal. Each meal should include one source of protein and one source of complex carbohydrates.
The Top Food Choices
The best diets include foods rich in protein, complex carbohydrates and healthy fats. Protein sources to include are chicken, turkey, legumes, eggs and fish. Protein shakes make a great substitute for other sources of protein. Complex carbohydrates should come from fruits, vegetables, oatmeal and whole grains. Healthy fat sources to include can come from nuts, nut butter, olive oil, avocados and oil from fish. These and other similar types of food are nutrient-dense, which means they contain high amounts of vitamins and minerals while being very low in calories. Healthy fats are the exception as they can be high in calories as well as vitamins. For your diet avoid any foods that are highly processed or high in sodium. Do not add extra sugar or salt to your meals.
Number of Calories
The actual amount of calories you should include in your diet will depend on several factors including your height, age, weight, level of activity and current body fat composition. Start by using trusted guidelines and adjust levels based on your situation. According to MayoClinic.com, you should eat 10 to 35 percent of your daily calories as protein; 20 to 35 as healthy fats; and 45 to 65 from complex carbohydrates. For example, if you're on a 2,000-calorie diet you might eat 1,000 calories from carbs, 400 from fats and 600 from protein. Always consult your physician or a licensed dietitian to discuss your current caloric needs.
References
- "Lifestyle and Weight Management Consultant Manual"; American Council on Exercise; 2008
- MayoClinic.com: Healthy Diet
- "NSCA's Guide to Sport and Exercise Nutrition"; National Strength and Conditioning Association; 2011
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