That’s good to hear! Coke is definitely not something that I would recommend on this meal plan (or any meal plan for that matter), however, I do believe that everybody needs to do their best and take health and fitness one step at the time. It can be difficult to change all of our bad habits all at once, and it sounds like you are doing pretty well and getting some nice results already. So keep doing your best while slowly creating new habits that you can actually stick to. Perhaps you can try drinking some mineral water with a splash of citrus with your meals instead, wine might actually be better for you than coca cola too! 🙂
LA Weight Loss, founded in 1989, is a company dedicated to weight loss solutions. The company provides a three phase weight loss program, including a weight loss plan, a stabilization plan and a maintenance plan.
*Disclaimer: This is a general diet plan and should not be confused for a specific weight loss recommendation for people with complex health conditions. We suggest you visit a nutritionist for an in-depth health analysis and a weight loss plan. Everyone differs in terms of their metabolism and hence may react differently to this diet too.
Hi Michelle! It all depends on your current eating habits (and other factors)… this meal plan is very practical when you are trying to build new healthy habits. You can use the calorie counter found in the meal plan guidelines to get an estimate of your needs depending on your specific goal. I usually eat “clean” on a regular basis but there are times when I get off track and use this meal plan to get back on the wagon, cleanse and reenergize my body… this can result in 1-3 pounds of weight loss (in my experience). But there are many other benefits to fueling your body adequately, from feeling happier to having more energy and motivation to workout, it’s definitely a win-win!
To promote loss of fat and preserve muscle mass, you want to make sure you’re getting enough protein in your diet. A 2011 study published in The Journals of Gerontology investigated the effects of adding a protein supplement versus a carbohydrate on weight loss in a group of overweight and obese older women following a reduced-calorie diet. The study found that the women supplemented with protein lost more weight and preserved more of their muscle mass than the women taking the carb supplement. The researchers suggest that to maintain physical health and strength, older women trying to lose weight should get a higher percentage of their calories from protein. The Academy of Nutrition and Dietetics suggests women in their 60s get 5 to 6 ounces of protein a day from foods such as poultry, seafood, lean red meat, soy, beans, eggs and dairy.
Record your body weight and calorie consumption over 14 days. Total the values up and divide each of them by 14 to get your fortnightly calorie and body weight average. Compare this value to your starting body weight…
Also, by lowering insulin you’re helping your body to get rid of excess water. Those of you who are not eating right and avoiding working out will be surprised to know how much excess water our bodies can trap (1, 2). This is the main reason why some people lose weight very fast in the first week of this diet – even up to 10 pounds! Even though you’ll slowly begin to burn fat during that time, you’ll actually lose a lot of water as well (even if you stay hydrated at all times). This is completely natural and it is a good sign that you’re doing something right.
Hi Andrea, although protein is an important factor in your diet, if you are looking to lose body fat, I highly recommend focusing on eating whole foods (real food).This means: veggies (a lot of them), nuts & seeds, lean protein, whole grains (brown rice, quinoa, bulgur, etc.), healthy fats (olive oil, fatty fish, avocado…) and let’s not forget water. You want to avoid processed foods and hidden sugars as well. I think that you are getting enough protein for you body weight and size, just make sure you don’t over do it with the HIITs, it takes your body at least 24-48 hours to recover from this type of intensive training. You might also want to try intermittent fasting to boost your fat loss and hold on to those hard earned muscles, you can watch this video for more info: http://www.youtube.com/watch?v=QRqAg4QHQTc
hi….i am 22yr old and overweight ….i want to loose my weight with belly fat….i hv tried so many things but nothing workout for me….i am student so i hv no time for exercise….plzz help me out….i am 5 ft 5inch and weight 78 kg…..how much i hv to loose to look fit….plz help me
Having a healthy breakfast supplies energy throughout the day and keeps you going. Although, in the sample diet plan we have suggested a breakfast of 2 rotis and paneer curry or brown bread upma or scrambled or boiled eggs and brown bread, there are several other breakfast ideas for losing weight that you can try out.
Workout is a must whether you are 5 or 50. But the problem is, the joints, bones, muscles are not as active as that of a 5-year-old. You must be extra careful when you start working out. So, start with yoga. Because it is easy on your joints, increases flexibility, improves blood circulation, melts fat, boosts immunity, and helps flush out toxins. Join a yoga class to learn the proper technique. Seek professional guidance if available.
Isabella is the founder of My Fit Station. Her mission is to spread a healthy, balanced and FUN approach to mind/body health & fitness, one that encourages growth, empowerment and a lavish dose of self-loving!
hi Isabella, i do stuck , here what happened : i tried Atkins diet for 5 days , and left it cuz of side effects. Now for 4 days on this shred meal plan and i gained 3 lbs back. Really , have no idea what i do wrong ?! maybe i have to change something ? maybe the problem in my body ? PLZ help. Not sure if i want to keep going ( cuz of gaining ). Thanks
Essential for healthy digestion, fibre-rich foods can also help you slim down as they tend to be filling and low in fat. There are two types. Soluble fibre, which forms a gel-like substance that slows digestion, promotes nutrient uptake and helps lower cholesterol absorption. Insoluble fibre (‘roughage’) is what’s commonly known to promote regularity.
You are at the right place. You can follow the Truweight program to lose weight as well as manage hypothyroidism. Weight loss is the combined effect of Healthy diet and physical activity. In Truweight, we believe that 80 % diet and 20 % physical activity leads to a healthy weight loss. For more information, please call us at 08064514959. Our representative will get in touch with you and explain everything.
Weight loss takes work—but the time you dedicate to eating right and exercising doesn’t need to feel like a second job. Even if you don’t have the time, money, or motivation to hit the gym and prepare a home-cooked meal each night (or if you’re simply a self-proclaimed couch potato), there are still plenty of low-effort (but highly effective) strategies for getting rid of pesky pounds.
People eat less when food is served on a 7-inch salad plate than a 10-inch dinner plate, research shows. Organize your kitchen cupboards so that small plates are the easiest to reach, while big plates are on a higher shelf.
Yes but these are not 5-6 large meals. For example, if you eat 1700 calories a day, you will prepare each meal accordingly! You can find a link in the post to calculate your approximate daily caloric needs depending on your specific goal.
Hey Dennise! This is a meal plan that you can follow for 7 days (or more) with 6 daily meal options that you can play with and customize to your own needs and preferences. For example, for meal 1, you can have oatmeal or eggs, meal 2 can be your choice of protein and veggies, etc.
“A study by David Jenkins, MD, PhD—the University of Toronto pioneer in low-glycemic eating — demonstrates that eating small portions at frequent intervals is good for your health in a number of remarkable ways. Within the study, they found that people who ate every three hours reduced their blood cholesterol by over 15% and their blood insulin by almost 28%. That’s key, because in addition to regulating your blood sugar level, insulin plays a pivotal role in fat metabolism, inflammation and the progression to metabolic syndrome. When your body produces less insulin, you’re much less likely to convert dietary calories into body fat.
Hi Samantha, HIIT stands for high intensity interval training, IV for interval training. If you’re a beginner start with regular interval training, which is bouts of more challenging exercise interspersed with short easier periods of exercise to allow you to recover, and repeat. Hope this helps! 🙂
It is important to look for a plan that includes strategies for maintaining weight loss. There is nothing worse than regaining the weight that took you an enormous amount of hard work and patience to lose.
Hi, I am really interested in trying out your programme but I am allergic to eggs and I don’t find oats fill me up at all (they seem to go straight through me and I’m hungry again within an hour of eating them) so I’m not sure what to have for breakfast. I currently eat a low sugar muesli with greek yoghurt or 2 slices bread toasted with avocado hummus or smoked salmon which I find really fills me up, could I still eat this on your plan? Many thanks
Might be a silly question but it says 1 cup of egg whites in meal 1 – does this mean 1 cup cooked or 1 cup liquid egg whites? What about the spinach in meal 1? Should it be one cup cooked or raw? Thanks!