No single meal plan will suit everyone's preferences and lifestyle. However, using a meal plan with diverse whole foods and reduced calories will help you lose 100 lbs. in about one year. Keep your weight-loss plan interesting by substituting different low-calorie ingredients from day to day. If you have medical concerns, speak with a nutritionist or your doctor before adopting a low-calorie meal plan.
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Your meal plan for losing 100 lbs. should feature essential vitamins, minerals, antioxidants and fiber. The American Heart Association's No-Fad Diet has several recommendations to to help you lose weight and attain cardiovascular health. Eat 4 cups of fresh produce every day. Get your heart-healthy omega-3 fatty acids by eating at least 7 oz. of fish every week. Eat 3 oz. of unsweetened whole grains daily. Reduce or eliminate beverages with sugar or flavored syrup and drink plain water instead. Consume a serving of legumes, seeds or nuts every day.
Mediterranean Food Plan
Following a Mediterranean food plan and limiting your caloric intake can have you losing up to 8 lbs. per month. In this diet, center every meal and snack around leafy greens, berries, citrus fruit, carrots and other fresh fruit and vegetables. Plant-based foods such as beans, lentils, nuts, seeds, olives, olive oil, avocado, herbs and spices provide healthy sources of protein and fat. Eat one serving at every meal. Swap refined carbohydrates for whole grains like amaranth, quinoa, couscous, steel cut oats, whole wheat pasta, millet and polenta. Eat three servings per day. Consume skinless poultry or fish twice a week. Eat low-fat dairy products sparingly and replace dessert with fresh fruit. Women should consume around 1,500 daily calories and men around 1,800 daily calories.
Foods to Eliminate
Certain foods sabotage long-term weight-loss goals and also can cause health problems. Avoid junk food, fast food, deep-fried food, fried snack foods and sweetened packaged foods that typically have high amounts of sugar, syrup, trans fat and saturated fat. Creamy sauces, gravies and soups typically contain whole milk products high in saturated fat. Choose low-sodium, broth-based soups and sauces instead, or make your own using vegetables, herbs, olive oil and spices. At restaurants, avoid huge portions of fattening foods by ordering from the soups, salads or appetizer list.
Losing 100 lbs. requires committing to long-term changes in your meal-planning and preparation. You will have the greatest success with a flexible plan that incorporates moderate portions of your favorite foods. When you travel, celebrate special occasions or entertain, indulge in diverse foods but keep your portion sizes small to compensate. Start your meal with a large salad of leafy greens dressed in balsamic vinegar and olive oil to fill up on dietary fiber and eat less fattening foods for the remainder of the meal.