Categorized as: Effective Weight Loss Diets

Effective weight loss diet

Take a look around any book corner or any website and you will find weight loss suggestions and many a times they are very promising too. Most of them guarantee you of reducing those extra pounds and gaining an attractive body form in just few weeks. But you may be concerned about the effect of such over promising diets on your health.  So, it is necessary that you make an informed decision about which weight loss diet you should follow? It is ultimately you to decide as to what suits your needs and which diet plan is best for you?
It is advisable to take your other health problems into consideration. You can take your physician’s advice, get yourself evaluated and accordingly plan for weight loss goals. Also, take into account all your past experiences about various types of diets. Think about your personal likes, dislikes and also your budget for this purpose.
Popular weight loss diets
Some diets that are popular for bringing about effective weight loss are

  • Low carbohydrate – high protein diet – The famous Atkins diet falls into this category. These diets particularly include more proteins and sufficiently reduce carbohydrate from your diet. Researchers agree to the fact that by reducing carbohydrates, blood sugar level and weight gain can be reduced. However, there are a few others, suggesting that these diets can cause ketosis. Also, as they might allow large amounts of proteins and fats, it can pose a risk for heart diseases and other health concerns.
  • Low fat diet – This is chiefly aimed at cutting down on all fats from your diet as it adds to weight and increases cholesterol levels. However, cutting just the fats is not enough and it is important to watch your daily calorie intake as well.
  • Meal replacement diets – In these diets, meals are replaced by certain food items like soups and shakes as in liquid diet, only fruits or vegetables, or there are commercial preparations that are recommended. Many times you have to purchase such meals or snacks from the diet plan providers, which they have prepared for your weight loss needs. These plans are generally expensive and can be useful but may also have undesirable effects on your health. Additionally, taking only one food item instead of entire meal might not be able to provide you adequate nutrition.

Choosing an effective weight loss plan
While looking for an effective weight loss plan, you should make sure that the plan is safe and does not have any harmful effects on your body or does not leave you under nourished. Hence there are a few aspects that you need to check while choosing your effective weight loss plan.

  • Healthy – The diet plan should aim at reducing few pounds a week and slowly continue, so you can easily maintain your weight later on. This proves to be more effective than other diets which reduce weight in a short span.
  • Nutrition – A balanced diet that provides appropriate nutrition from all recommended food groups, while watching the calories is best.
  • Variety – Your diet plan must be flexible and provide you with all nutrients from a variety of food choices and not recommend just fruits, only liquids etc.
  • Simple & Pleasing – The diet plan should preferably comprise of food items that are easily available and recipes that are simple yet nutritious. Also, check if the plan includes some of the foods you like, to enjoy losing weight. This can help you to follow that diet even to maintain your weight in the long run.

Healthy lifestyle – Diet alone cannot be helpful in managing your weight for lifetime. Hence it is better to choose a weight loss plan that also suggests some physical activity and a healthy lifestyle as a whole.

Fat loss diet for weight loss

To lose that extra fat around your body, you can choose the fat loss diet. It is also recommended to prevent the risk of major diseases like heart disease, stroke or diabetes.  This fat loss diet aims at reducing fat and improving the muscle strength while maintaining your energy requirements. You can also continue your daily exercises or work outs while following this diet plan.
You need to primarily watch and restrict your calorie intake in order to lose weight. Some of the important aspects of a fat loss diet are;

  • Thumbs down to fat intake

Fat contains maximum amounts of calories; so to restrict your calorie intake, you need to cut down on your fat intake. Include skimmed milk instead of whole milk. Stop taking butter, cheese, etc. Avoid all fried foods. Pack a snack of vegetable salad instead of eating French fries or chips outside.

  • Restrict simple carbohydrates

Avoid highly processed foods and simple carbohydrates like cakes, cookies, chocolates, white bread etc. Restrict the intake of any refined cereal and replace it with wholegrain products like oats, whole wheat, brown rice, etc.

  • Check on drinks

Avoid drinking sodas or sweetened juices. They contain lots of calories and simple sugars, which can also affect your health. Instead, drink plenty of water or you can also enjoy a pack of soymilk while on the go.

  • Yes to proteins

Proteins are best for your muscles, strength and immunity. You should carefully include a wide range of proteins in your daily diet. Ideally, there should be a classic blend of vegetable and animal protein so as to meet your requirements. You can have a combination of egg whites, chicken breast, fish, and lentils, beans, peas, spinach, soy and soy products.

  • High on fiber

A diet rich in fiber helps in reducing fat and also blood cholesterol levels. Whole grains serve this purpose, so you can add oats, barley, and whole grain cereals to your diet. Fruits and vegetables are rich in fiber and they provide the necessary nutrients also.

Sample meal plan
Morning:

  • 1 cup green tea

Breakfast:

  • 1 bowl of oatmeal with added milk
  • 1 orange

In between:

  • 2 -3 garlic petals

Lunch:

  • 1 steamed fish
  • ½ cup brown rice
  • 1 bowl sprouts with vegetable salad
  • 1 apple

In between:

  • 1 cup green tea
  • 1 oat cookie

Dinner:

  • ½ slice chicken breast
  • 1 bowl lettuce, broccoli and peas salad with added olive oil.
  • 1/2 glass soymilk

Healthy Lifestyle
In order to lose weight and especially the extra fat, you need to follow a healthy routine. Exercise is an important part of this routine. Regular exercise along with a diet plan will set your body metabolism right and burning fat will become a regular process.
Any exercise program of duration of 45 to 60 minutes daily can help you lose weight while following a healthy fat loss diet. You can start with brisk walking or cycling for half an hour daily and slowly increase the time to one hour as you are comfortable.

Green tea weight loss diet

Green tea is known to have many health benefits and has great antioxidant properties. But the good news is that, it is particularly more useful in helping to reduce your excess weight. Thus, a green tea diet can be used to your advantage, while enjoying the goodness of tea. It contains rich anti-oxidants like polyphenols and catechins, which have their own medical benefits.
Studies have shown that green tea hastens your metabolic process and helps in utilization of fat more effectively. It is also proved to be more advantageous than the other well-known anti-oxidants.
Health benefits
Some of the health benefits offered by consumption of green tea are:

  • Improves health

Green tea is thought to be better than other beverages, as its consumption can leave you refreshed and ready to enjoy work. It can improve your immunity, strength and probably also help in slowing the aging process. It also helps you to enjoy a healthy, wrinkle-free skin.

  • Prevent cancers

The antioxidants present in green tea are good at fighting against the body toxins that cause damage to tissue cells and cancers.

  • Reducing cholesterol

Green tea aids in oxidation of fat thereby reducing the bad cholesterol levels in your blood. It is also believed that green tea helps to increase the good cholesterol levels.

  • Reducing blood sugar

As green tea helps to burn more calories, the energy spent is more. This helps in managing the basal metabolic rate and helps to reduce the blood sugar levels.

Have a drink
Green tea can be taken as an alternative to morning tea or other times during the day. It is easily found in stores as tea bags or as loose leaf green tea. You can take around 3 to 5 cups in a day along with your regular diet, while watching your calorie intake. Ideally, you should take it in morning and in between meals so as to avoid any interactions with other food items. It is prepared by brewing it for about 2-3 minutes with hot water. A bit of fresh mint or cardamom seeds can be added for taste. Honey or lemon can also be added if required. However, milk is not added.
Sample meal plan
Morning:

  • 1 cup green tea

Breakfast:

  • 2 egg whites
  • 1 whole wheat bread with avocado dip
  • 1 pear

In between:

  • 1 cup green tea

Lunch:

  • 1 steamed fish
  • ½ bowl brown rice
  • 1 bowl sprouts with cabbage, lettuce, tomato salad

In between:

  • 1 cup green tea

Snacks:

  • 1 cup green tea
  • 1 oat bran cookie

Dinner:

  • 1 small lean chicken slice
  • ½ bowl multi grain pasta with veggies
  • 1 bowl mix apple and orange salad

Green tea diet tips
Some handy tips to help your green tea weight loss diet are:

  • Drink plenty of water apart from your tea intake.
  • There are different varieties of green tea and you need to carefully check the one you need.
  • Some researchers advise to be careful regarding the other contents like caffeine or fluoride in green tea. It is wise to seek advice from an expert if you have any specific health concerns.

Healthy weight loss diet

Are you planning for weight loss in a healthy way? And are also concerned about maintaining it later? Then this is the right place for you. There are a few things that you need to know before you begin with your weight loss plan.
Healthy food
You can choose a vegetarian diet if you prefer, as it is considered healthy. However, there are lots of healthy foods you can opt from either type of diet. Some foods that will help you maintain good health and prevent the risk of major diseases, while losing weight are:
High fiber: A diet high in fiber is recommended to prevent the risk of heart diseases, diabetes and it also helps in reducing weight.
Food sources:

  • Oat & barley products – They are low in calories and rich in fiber.
  • Vegetables, legumes, cluster beans and fenugreek seeds.
  • Fruits like apples, guava, pear, and pomegranate.

Unsaturated fatty acids: These fatty acids have shown properties helpful in reducing blood sugar levels, lipid levels and also seem to lower the risk of heart disease.
Food sources:

  • Fish and fish oil – Salmon, tuna, mackerel and cod liver oil.
  • Virgin olive oil, soy, flaxseeds, etc.
  • Nuts like walnuts, almonds, etc. They are also useful in improving brain development and function.

Antioxidants: Certain antioxidants can help in removing the toxins in your body and help in preventing major diseases like heart disease.
Food sources:

  • Onions, garlic, green leafy vegetables and grams.
  • Apples, berries and citrus fruits
  • Nuts, wheat germ, sprouts, etc.

In general, a balanced intake would comprise of,

  • Grains: 3-5 servings a day
  • Vegetables: 4-5 servings a day
  • Fruits: 2-4 servings a day
  • Fat-free dairy products: 1 or 2 servings a day
  • Lean meat and fish: 1 or 2 servings a day
  • Nuts, seeds, and dry beans: 4-5 servings per week

Food to avoid
While adding the healthy foods in your daily diet, it is also important that your refrain yourself from certain foods.

  • Avoid simple carbohydrates like cakes, cookies, white bread, etc. and replace them with whole grain products containing complex carbohydrates.
  • Avoid fried food and additional use of oil, butter or cheese. Use low fat milk and milk products. Opt for lean cuts of meat.
  • While shopping, read labels to find the nutritive value of the products and decide accordingly.

Sample meal plan
Morning:

  • 1 cup green tea

Breakfast:

  • 1 bowl of oats with milk
  • 2-3 raisins added
  • 1 pear

In between:

  • 1-2 walnuts

Lunch:

  • 1 steamed fish
  • ½ bowl brown rice cooked with veggies
  • 1 bowl green gram sprouts with tomato, cucumber and lettuce salad.

In between:

  • 1 cup plain yoghurt

Dinner:

  • 1/2 bowl lentil soup
  • ½ bowl whole grain pasta with veggies
  • 1 bowl mix fruit salad – ¼ orange, ¼ apple and 3-4 berries

Healthy Lifestyle
In order to lose weight in a healthy way and be able to maintain it later, it is advisable to follow a healthy lifestyle and not just a temporary weight loss program. You can start with brisk walking for half an hour daily and slowly increase the time to one hour as you are comfortable. If you have been exercising, you can join aerobics, sports or go for cycling. Ideally, exercising for 45 to 60 minutes daily can help you lose weight while following a healthy weight loss diet.

High protein diet for weight loss

A high protein diet, as the name suggests, is typically high in protein and most of the times low in carbohydrates. This diet has been used by body builders and sportsperson in addition to their work-outs, to gain muscle strength. But they are not the only ones. This diet has drawn special attention as an effective weight loss diet also.
However, special care needs to be taken while following such diets.

  • High protein diet recommends a diet rich in proteins and very low in carbohydrates. But carbohydrates are the main source of energy and when their intake is reduced; your body starts to burn fat. This can lead to ketosis and possibly other health problems too.
  • Another concern is unrestricted intake of proteins; where in foods like meat and cheese are suggested. They are very high in fats and can cause a rise in blood cholesterol.

Proteins are vital, but carbohydrates and fats are equally important. It is therefore necessary, that you make food choices that are rich in proteins, moderate in carbohydrates and has minimal fats.

Food choices  
For a best high protein diet, it is ideal that you include protein rich foods in your regular weight loss diet. Make sure that the high protein foods that you choose are rich in nutrients, lean and low in fats. Additionally, it is better if you can choose both low fat vegetarian and non vegetarian foods as they both have their own advantages. Some of the examples of protein sources are:
Vegetarian: Low fat milk, tofu, cottage cheese, beans, lentils, peanut butter, soy and soy products, grains and vegetables.
Non-vegetarian: Eggs, fish, chicken, turkey and meat.

Food to avoid
Along with the goodness of the above foods, it is also important that your avoid taking certain foods.

  • Opt for complex carbohydrates and limit your intake to whole grains and fresh fruits. Avoid highly processed foods and simple carbohydrates like cakes, cookies, white bread, etc.
  • Cut down on all fat rich products and use low fat dairy products instead. Avoid fried food and additional use of oil or butter.

Sample meal plan
Morning:

  • 1 glass of low fat milk

Breakfast:

  • 2 egg whites
  • 1 slice brown bread with peanut butter spread

In between:

  • 1 glass soymilk

Lunch:

  • 1 slice of chicken breast
  • 1 bowl large mix vegetable salad (cucumber, tomato, mushroom, cabbage)
  • 1 apple

In between:

  • 1 bowl green gram sprouts salad

Dinner:

  • 1/2 bowl lentil soup
  • 1 smoked salmon
  • 1 bowl lettuce, broccoli and peas salad.

Protein diet weight loss tips
You are likely to choose a high protein diet particularly to boost your muscle mass while losing weight. In that case, it is also important that you follow an exercise program as a part of your daily regimen.

  • At least 30 to 45 minutes of daily exercise can keep you healthy.
  • Choose some guided weight training exercises to boost up those muscles.
  • You can pack soymilk or plain yoghurt while going to the gym to have it after your workout.
  • Add fiber to your diet to ensure regular bowel movements.
  • Increase your water intake to 10 to 12 glasses a day so that the increased protein in your diet does not affect your digestive system.
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