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Diet Write for Us

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This article explains just how to plan a meal for weight loss and presents a 7-day meal plan to consider. It also discusses other helpful weight loss approaches for different groups and people with different dietary needs.

How To Plan diet To Lose Weight

A person should plan their meals according to their needs. You should consider the following:

  • how much weight they need to lose
  • their level of activity
  • any dietary requirements for health issues
  • any personal, cultural or religious dietary needs
  • how much time they have to prepare meals and do the shopping
  • their level of cooking skills and the difficulty of the recipes
  • Whether the meal plan should include other household members

There are resources online that can help a person plan their meals. However, the nutrient content of each diet can vary greatly, so a person should ensure they are consuming acceptable amounts of vitamins, minerals, and fiber.

What The Research Says

A 2018 study looked at the optimal nutritional approach for effective and sustained weight loss in overweight or obese people. The review concluded that there is no one-size-fits-all diet and the best approach is individualization.

The same review highlights the importance of the following weight loss approaches:

Avoid added sugar

Restriction on processed foods

Consumption of whole grain products

eat more fruits and vegetables

More diet Tips

In addition to planning meals and following a shopping list, there are other tips that can help you lose weight:

Knowledge of portion sizes and ratios of various macronutrients

including protein and fiber with every meal

Discover new herbs and spices to add variety to your meals and reduce the need to add sugar, salt and fat

Cook healthy meals for the freezer in portions

Avoid prolonged periods without food to reduce cravings for unhealthy snacks

Maintain fluid intake to reduce cravings for sugary drinks

Get 30 minutes of moderate-intensity physical activity greatest or every day of the week

Pairing up with a diet and exercise partner

Do not use the scale more than once a week at a consistent time of day

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