It is common knowledge that frequent and large meals will bring about weight gain. It is not only the amount of food one consumes but the quality and type of food. For one, if you eat long chained fatty acids often and in large amounts, it contributes to weight gain. Second, weight gain also depends on the rate at which the fatty acid is being converted into usable energy. There are many ways to lose weight, but to cut a long story short, the right weight loss plans can effectively bring about weight loss and maintain body weight at the achieved level.
What are healthy weight loss plans?
Weight loss plans refer to scheduled events and trends. Some plans are dedicated to either reduce the number of fats in one’s diet or to increase the number of fats being converted into usable energy.
Weight loss plans work by bringing about controlled rates of weight loss. It can be a meal plan, an exercise plan or a combination of both. In fact, professionals advise that you make use of both plans for best results.
Which are the best meal plans?
The best meal plan largely depends on the results you want to achieve. Athletes, for example, are mostly concerned with keeping their bodies fit. For them, the best plan is one which will focus more on taking foods high in medium-chain fatty acids, like avocado, fish, nuts, and coconut oils.
The majority of individuals in search for effective weight loss diet plans are typically focused towards dropping some pounds. If that is the goal, a combination of a diet and workout plan will be the best choice.
Even when looking for the best weight loss meal plans, it is important to remember that a healthy meal plan for weight loss must include a diet plan, but must not be extreme.
What to include in healthy meal plans for men
It is recommended that men eat about five meals per day. The amount of food in each meal should be regulated. A diet plan for men has to take various factors into consideration. Below is a simple template for a healthy meal plan and is not extreme.
- Breakfast – Eat meals rich in medium-chain carbs. It is an important source of energy required for the day’s activities. If you can afford a smoothie, the better and healthier you will be.
- Before lunch – Boost your body’s energy with foods likely to increase your metabolic rate. Such include tea or coffee. Note that I am assuming that you will not use any processed sweetener for the coffee or the tea.
- Lunch – This meal should be heavily made up of proteins. It won’t hurt to include a small amount of food with carbs, too.
- After workout – It is important to hydrate your body as well as provide another source of the lost energy. Here, I am assuming that you are also having and making use of a workout plan for weight loss.
- Dinner – Much of the food included in this meal will go on to be stored in the body as inert fats. Therefore, ensure that your dinner doesn’t include rich sources of long-chain carbs.
Weight loss meal plans: food plan for men
Below are samples of the foods you can include in the five meals I have identified in the above paragraph:
- Protein shakes
- Omega Oils
- Coconut oil, milk, or water
- Green tea/coffee
- Rice and green beans
- Beef or fish
- Protein bars
- Spinach, kale, or broccoli
- Brown rice and shrimp
The above foods for men are just ideas. You can replace the various foods in the sample with others that contain similar fats or nutrients.
Which are the best meal plans for women?
It has been proven that men are in better position to lose weight than women. Men have more lean muscle which helps them burn more calories when resting than women. Women need to pay attention to the food they eat and avoid sugary and processed foods.
An effective diet plan for women needs to replace the many high carbs foods likely to find their way to their diets. Below, I have come up with a list of high carb foods that should not be part of any effective weight loss meal plans.
White bread: Replace with whole grain bread. Also, avoid adding too much butter or jam on your bread.
Rice: Brown rice is the best. If you’re making a dish like chili, make sure you don’t add too much canned chili to the rice.
Potatoes: Including one or two potatoes in your diet will not be of much harm. In fact, potatoes are excellent sources of fast energy needed in the body for boosted metabolism. However, a good fast plan for women is to monitor the number of potatoes in her meals.
You can learn more about replacing the sweet but potentially harmful high carbohydrates foods with better and healthier options. A lot of detailed information can be accessed through various online articles and magazines.
I always advise my patients to adopt progressive meal plans. For example, you can sign up for a professional plan for weight loss from a magazine or website. They will take you through a step by step process of how to lose with a diet plan for women or men.
How long do diet plans take to be effective?
Sometimes, a quick fix for weight loss doesn’t prove very effective. For example, you can successfully access a 30-day plan for weight loss. But if you were to think about it, it is not very realistic to lose a significant amount of weight in 30-days and maintain that weight loss.
With weight loss diet plans alone, it can take a minimum of about two months for noticeable changes to appear. A 30-day plan for weight loss will have to be combined with a fitness plan for the effects to be felt as desired.
Combining meal plans with an exercise plan
This is the best and in fact, the fastest way to shed some pounds off your weight. An exercise plan helps burn any extra fats in the body. Weight loss meal plans on the other hand help manage the number of fats being taken into the body. A combination of these two will prove a very strong plan for weight loss.
Post weight loss plans: exercise and food plan
Reaching your goal weight should not be the end of your journey. You need to continue to exercise and follow a food plan to maintain your new weight.
As it is with an active weight loss plan, it is advisable to get a professional to develop such plans for you. However, the basic thing is in controlling the amount of long-chain fatty acids taken in daily meals.