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Lose 5 Kg in Two Weeks – Weight Loss Diet Plan.

Updated: Mar 11, 2019







There are simple and easy steps that will make your weight loss journey a piece of cake.

You can benefit greatly from the experience of others and continue adding your own experience to it.


A healthy diet provides your body with essential nutrition, the right amount of

macro-nutrients and micro-nutrients.


You cannot learn what works for you until you try.


As Mark Twain said “The secret to getting ahead is getting started “


The results of healthy eating will be great and I promise you that.

A healthy lifestyle includes getting regular exercise along with healthy eating.

When you are trying to meet your goals, you don’t have to give up on your favorite foods completely.

You can cheat every once in a while.

But keep coming back on track each time and don’t make cheat days more than twice a month.

Plan ahead when you want to cheat. Maybe you want to go out with friends and indulge in some late evening dinners.

That’s okay.


Make note of how you felt after cheating.

Did you feel lazy or tired or bloated?

Your right diet choices will help you lose weight .


Key components of a healthy diet:


Carbohydrates

Proteins

Fats


These macro-nutrients should be part of your daily diet plan and each meal should consist of these in the right proportion.

The best macro-nutrient ratio for weight loss:


Carbohydrates:





Carbohydrates are utilized for energy, instant and sustained.

Carbs are criticized and people are going for no carb diet for weight loss. Carbs are no evil.

If you don’t take enough carbohydrates from your diet, the body will break down protein to maintain blood sugar level and fuel the brain and red blood cells. It is important to eat carbs.

Since carbs are instant source of energy it serves as a fuel for your muscles during exercise.

There are low quality carbs and high quality carbs. It is the low quality carbs that are responsible for weight gain and poor health and so has to be swapped with the complex carbs.

Complex carbs such as whole grains, fruits, vegetables, brown rice, sweet potatoes etc have been found to positively work on brain health, healthy heart and solves problems related to gut.

By incorporating complex carbs into your daily diet you nourish your body with vitamins, minerals, antioxidants and fibre.

Simple carbs is what you need to limit or omit from your diet gradually.


Protein:





A high protein intake boosts metabolism and suppresses hunger resulting in lower calorie intake and weight loss.

It increases level of satiety, makes you eat less as you feel full faster and helps reduce belly fat.

Protein makes you burn more calories. High protein diets make you lose weight fast.

A modest increase in protein intake can also prevent weight regain. Eggs is the best source of protein.



Healthy fat:





Fat is essential. A fat-less diet can lead to severe health problems.

It plays major role in body functions.


Replace unhealthy fat with healthy fat.

Saturated fat is found in butter, cheese and red meat. Hydrogenated fat is found in margarine and many processed foods that contribute to weight gain and excess fat.


Not only that, it raises your blood cholesterol level.

Healthy fats such as mono-unsaturated fat is found in extra virgin olive oil and omega-3 fatty acids is found in flax seeds. Flax seed oil gives optimum health and energy.

Eat one serving of salad with extra virgin olive oil every day.


Chose foods with “unsaturated fat “and limit foods high in saturated fats.


These three macro-nutrients need to be adjusted to optimize the diet for weight loss.

You have to track your calorie in the beginning in order to succeed in your weight loss goals.

You will not need to do this for ever, but is definitely important in the beginning until you get habituated.


Recommended ratio for weight loss:


Carbs: 45% to 65%

Protein: 10% to 35%

Fat: 20% to 35%


The above percentage varies according to your physical activity level per day.

You have to adjust accordingly.

If you are doing intensive work out, your carbs and protein ratio goes up and if there is little to low activity it goes down.


Losing weight and keeping it off requires dedication, patience and willpower to give up on bad habits.


Make a diary to track what goes into your mouth as each calorie counts.


It does not matter if you divide calories into 3 meals or 6 small meals per day, you can go by what works best for your schedule. Without losing track of the total no. of calories.


Check your BMR:





Basal Metabolic Rate is the number of calories required to keep your body functioning at rest. Also known as metabolism; BMR calculator will work out your daily calorie requirement.


Calculate your BMR here.



Calorie Deficit:


The total calories you burn each day has to be more than the calories you consume to create calorie deficit for weight loss.


A deficit can be created by consuming fewer calories.


To get these macro-nutrients from good sources you need to choose the right sources, and for that you have to shift to eating clean.


Eating clean:


Swap your foods from junk eating to healthy eating.

Replace saturated fats with unsaturated fats.

Limit sugar and salt intake.

Control the portion size.




Weight Loss Diet Plan:




Lose 5 kg in 2 weeks - Diet Plan (Non-Vegetarian)


Lose 5 kg in 2 weeks - Diet Plan (Vegan)



The above weight loss diet plan is a healthy and sustainable plan that is easy to follow.


This diet plan emphasizes on water as much as it does on the low calorie healthy diet.

To make your fitness program work effectively make sure you follow religiously.


P S: Portion control is the key.


Controlling your portion size is essential for successful weight loss.

Maintain small bowls for curries and brown rice, big bowls for fruits and salads, medium size chapatis and dosas, 3 tablespoons for oats.

You can satisfy your hunger with larger portion of vegetables as they are low in calories so that you don’t end up eating higher calorie foods.


In my upcoming posts I will share weight loss diet plans for working professionals who end up neglecting their food. They eat anything that is available in the office canteens and even street foods.

I will also share information about Keto diet for weight loss, along with pros and cons.

Also those who can follow Keto diet and those who should not.


I would love to hear your comments and suggestions.


#fitness #diet #nutrition



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