Are you looking to lose weight and kickstart your journey to a healthier you? This 7-day diet plan can help you get started. If you’re not sure where to start with your new healthy lifestyle, or if you’re looking for some diet tips that will help you stay on track, this 7-day diet plan can be your guide!
The best part about this diet plan is that it’s easy to follow and doesn’t require any calorie counting, exercise tracking, or anything else that might be hard to stick with in the long run.
Start your day with fruit
Some fruits, like watermelon and grapefruit, are high in water content. This means they fill you up fast, keeping you from going over your calorie limit with other foods.
Plus, fruit gives you a natural source of fiber and contains essential vitamins that boost metabolism and keep hunger at bay. If you eat an apple each day and cut out soda, you’ll see results much faster than if you follow an extremely low-calorie diet.
A medium apple has about 100 calories; by comparison, a 12-ounce can of Coke has 140 calories—and no nutrients.
Fruit is essential for weight loss because it provides healthy carbohydrates, which help suppress appetite naturally and aid in fat burning.
Eat protein with every meal
Protein keeps you full, helps keep blood sugar and cholesterol levels in check, promotes muscle growth, and boosts metabolism. Protein is found in meat, fish, poultry, eggs, and dairy products.
To boost your intake of high-quality protein without going overboard on fat or calories—or breaking your budget—determine how much protein you need each day (0.4 grams per pound of body weight per day) and shoot for that amount when planning meals.
Eat more than that amount at one meal and less at another if it fits into your daily calorie goal. For example, have salmon with roasted veggies one night, have chicken with whole wheat pasta another night, and go light on cheese on other nights as part of a vegetarian diet.
Drink plenty of water
Americans, in general, eat way too much sugar and salt. About 65 percent of sodium intake comes from processed and restaurant foods—and only five percent comes from naturally occurring sodium found in foods like fruits and vegetables. When you’re trying to lose weight quickly, it’s best to avoid processed food.
The American Heart Association recommends consuming less than 1,500 milligrams of sodium per day—less than one teaspoon of table salt. For reference, that’s approximately half as much sodium as most people consume in a single day.
So if you are trying to shed pounds fast then limiting added sugars should be your first target. Foods high in added sugars include sugary drinks like soda or juice (diet or otherwise), pastries, cookies, and candy bars.
Cut back on sugar and salt
We’re constantly eating these things, and we often don’t realize just how much. Sugar is hidden in everything from sandwich bread and canned soups to peanut butter—and it’s often added to savory snacks that don’t seem like they could be sweet (cheddar crackers, anyone?).
But cutting back on sugar and salt will do more than just help you lose weight; they both play an important role in your overall health. Besides being potential gut irritants, high amounts of sugar can put you at risk for diabetes, heart disease, and other chronic conditions.
Also read : Diet Plan of India for Intermittent Fasting
Cutting back on salt could save your life by lowering blood pressure. If you have high blood pressure, reducing sodium intake is one of the most effective ways to reduce its effects. Plus, reducing salt intake helps prevent water retention and bloating which makes us look puffy.
It also helps with weight loss because our bodies store less water when we eat less sodium so fewer calories are stored as fat. And if you’re not sure where all that extra sodium is coming from? Check out our list of 10 foods with way too much-hidden salt!
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Cut out junk food from your life
Eating junk food is linked to numerous health problems, including poor cardiovascular health and low levels of self-esteem.
If you’re looking to lose weight, one of your best bets is kicking junk food from your life. The American Heart Association recommends consuming less than 300 calories per day from added sugars—that means no regular soda, fruit juice, sweetened coffee drinks, or pastries.
The next time you’re craving something sweet and unhealthy, reach for an apple instead; it has about 100 calories, 5 grams of fiber, and zero added sugar.
Enjoy one day off per week
Making one or two small changes to your daily routine can make all of the difference in how well your diet is received. For example, swapping out a bagel and cream cheese breakfast for egg whites, turkey bacon, and fruit will drop your calorie intake by 300 or more.
Another simple change? Add veggies to every meal or snack. Swap out crackers and dip with celery sticks and hummus or carrots with ranch dip.
Switching just two snacks a day can drop 2,000 calories from your daily intake without any other major dietary changes—and that’s before accounting for what happens when you have something like watermelon (in addition to) rather than ice cream after dinner.
Small changes have big impacts
If you’re looking to lose weight or simply eat healthier, there are many small changes you can make in the daily life that will help get you there. For example, eating at home more often and cooking from scratch instead of ordering delivery can save money and reduce calories. Choosing leaner meats and non-fried foods is another simple way to cut unnecessary fat from your diet.
Want some breakfast inspiration? Eggs, fruit, and lean deli meat are all good options if you want a heartier meal. When it comes to dinner, try not to go overboard with carbs.
A healthy dinner should be well balanced with protein, carbohydrates, and healthy fats—and remember portion control! Always measure what you eat so you know exactly how much food is on your plate.
Finally, don’t forget about physical activity—it’s an important part of any weight loss journey. Make sure you’re getting plenty of exercises every day by trying new activities like hiking or swimming (not just running).
And remember that consistency is key when it comes to sticking with a workout routine—even if it’s only 20 minutes a day three times per week.
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