Healthy and Fast Weight Loss Diet Plan
Usually fast weight loss diet plan is not healthy, because it is considered that fast weight loss is not good for your healthy. I try to develop diet plan that quickly leads to weight loss and at the same time has all necessary ingredients to sustain healthy life.
Loosing 1 or 2 pounds per week doesn’t cause your health any unwanted results. Healthy weight loss means to assure that your daily meals include all necessary ingredients like protein, carbohydrates, fat, fiber, vitamins and minerals.
The first day of your fast weight loss diet plan must be not so limited in calories because it has the purpose to make you feel good and to continue to follow the diet. It is important to start good, so you want to go on with the weight loss plan.
Monday
Breakfast, around 7 or 8 a.m.
Pour with boiling water 6 spoons of oatmeal (plain type, without any fragrances or additives), add some Greek cheese (with normal fat app. 20-25% of fat). Leave it for 5 minutes and eat. Oatmeal will give you necessary good carbs (aka complex or slow carbs), fibers and a little bit protein.
After breakfast, around 11 a.m.
Carrots – eat as much as you like. This meal gives you vitamin A and fibers.
Lunch, around 1 p.m.
Lettuce salad (no toppings or sauce), add 1 spoon virgin olive oil, 1 spoon balsamic vinegar and salt
Big steak on a grill (always eat meat prepared on a grill forget about fried meat). Choose from chicken, veal or turkey meat.
This lunch is rich in fiber and protein.
After lunch, around 4 p.m.
Big tomato salad (no toppings or sauce), add 1 spoon virgin olive oil, 1 spoon balsamic vinegar and salt.
Grilled fish fillet, choose from salmon, mackerel or trout.
Tomatoes contain lycopene which is one of the most potent antioxidants and latest study shows that it helps to achieve weight loss.
Fish gives you protein and very important Omega-3 fatty acids (they can not be made in your body and you have to eat them with the food). They are important for immune system, blood pressure regulation and some recent studies shows they can influence violence. Omega-3 fatty acids are from “good fats” that your body needs to sustain life.
If you feel cravings before going to bed, than eat big cucumber salad, again with olive oil, balsamic vinegar and salt. This doesn’t have any nutrition value, but because of fibers in cucumbers you will feel your stomach full.
The second day of the fast weight loss diet plan – Tuesday
Breakfast
You deserve 2 sandwiches. Two slices of wholegrain bread, spread over them olive paste, put a lettuce leave and a piece of chicken breasts. If you like more “juicy” sandwiches prepare following sauce: a spoon of yoghurt, salt, add your favorite seasoning (like cumin, savory, pepper, dill etc). Spread this sauce over the lettuce leaves.
Eat 2 red capsicums (uncooked/raw) – choose not spicy kinds, I mean to eat the sweet type. This vegetable has carbs, so don’t eat more than 2 capsicums per serving. It is also a good source of Vitamin E , Riboflavin (aka Vitamin B2), Niacin (aka Vitamin B3), Folate (Folic acid is the synthetic form of folate), Iron and Magnesium, and a very good source of dietary fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Potassium, Copper and Manganese.
Lunch
Grilled turkey breasts with a big salad from cabbage and carrots.
Hint: Cabbage becomes more delicious if you cut it, after that add salt and smash all together with hands, I know it sounds strange, but try to smash the cabbage, after that add grated carrots, 1 spoon of olive oil and 1 spoon of vinegar, stir and eat.
Turkey gives you protein, cabbage and carrots give you big quantity of fiber. Fiber is good when you are on diet because of 2 reasons – the first one is that you will not constipate and the second reasons is that it fills your stomach and you don’t feel cravings.
After lunch
Eat 1 box of yogurt (for nutrition facts explanation see Monday)
Dinner
Big salad – a pound (or 500 grams) of cucumber and 1/2 fruit of avocado, add salt and vinegar (don’t add olive oil because avocado is rich in “good” fat).
Grilled steak, choose from chicken, turkey or veal meat.
Nutrition facts of the dinner: Avocado contains more than 20 Vitamins and minerals, because it is rich in fat it helps to absorb fat-soluble nutrients, such as Vitamin A, E and K.
Avocado consists of lutein, which helps protect against eye disease. New research shows that lutein may stop blood vessels from clogging up and could help people resist the hardening of the arteries, a condition which leads to heart disease.
Meat provides necessary daily protein intake.
The third day of the fast weight loss diet plan – Wednesday
Breakfast
3 boiled eggs with 1oz (28 grams) Greek cheese. Egg whites give you protein, egg yolk contains fat and many Vitamins.
After breakfast
2 oz (50 grams) of raw pumpkin seeds. This meal is rich in essential fatty acids, zinc, iron, potassium and magnesium. Researches show that components in pumpkin seed oil help your prostate health by interrupting the triggering of prostate cell multiplication.
Lunch
Big tomato salad (1 pound or 500 grams), don’t add sauce or topping. See previous days how to eat salad and what is nutrition value of tomatoes.
Grilled turkey steak.
After lunch
1 apple. Don’t eat many apples because they are rich in carbs.
Dinner
Fish soup. Put in a pot ½ pound (250 grams) of fish fillet (on your choice), celery, salt and some water (not too much water) and boil for 15 minutes. If you want to prepare this healthy weight loss soup for you family, than multiply the ingredients by the number of people in your household.
The fourth day of the fast weight loss diet plan – Thursday
Breakfast
1 box of yoghurt – 0% fat
After breakfast
Eat as many carrots as you can.
Big lettuce salad and grilled tuna steak – this meal is mainly fiber and protein.After lunch
Sprouted soybeans – plain/raw or make them like a salad with salt and vinegar. This meal is rich in amino acids fiber and vitamins.
Dinner
Big tomato salad with Greek cheese, 3 scrambled eggs and 2 slices of wholegrain bread.
Hint: How to prepare scrambled eggs. Put a frying pan (a kind that you can prepare food without fat) on the hot-plate, break 3 eggs over it, wait for 30 seconds and start to stir the eggs.
The fifth day of the fast weight loss diet plan – Friday
Breakfast
Boiled rice, quantity like the size of your fist, salt and half fruit of avocado. If you like add some cited tomato. This meal is complex (good) carbs from rice and good fat from avocado.
After breakfast
2 oz (50 grams) of pumpkin seeds – raw.
Lunch
2 cheese sandwiches. On a slice of wholegrain bread put tick piece of tomato and tick piece of Greek cheese. This meal contains small portion of protein (usually I recommend more protein for the lunch but your body needs various meals and I choose Friday for such day)from the cheese and complex carbs from the wholegrain bread. Tomato makes the sandwich juicy and tasty.
After lunch
A can with tuna salad. Choose from the store your favorite canned tuna salad, be careful to be without oil in it, tuna salad in water is the best. This meal is rich in protein (tuna) and fiber (it is tuna salad, so there have to be some corn, capsicums, beans etc.)
Dinner
Prepare dense lentils soup. Put in a pot lentils, garlic, carrots (many), 1 spoon of olive oil per person, water (but not too much, because the idea is to prepare the lentils meal instead of lentils soup. You can add more water after you see it is not enough).
Eat 1-2 bowls of this meal; I like to add a spoon of vinegar in the bowl.This meal is rich in fibers and not so big intake of protein.
The sixth day of the fast weight loss diet plan – Saturday
Breakfast
6 spoons of oatmeal with Greek cheese
After breakfast
An apple
Lunch
Grilled salmon steak with cabbage salad.
After lunch
2 oz (50 grams) of raw walnuts
Dinner
3 pounds (1,5 kilos) of zucchini (aka vegetable marrow or courgette, sorry I am not sure how it is in English, but after giving you so many words maybe you catch the idea of this vegetable). Cut this vegetable on circles, grease (or put a little bit more than grease) a large baking dish with olive oil, put zucchini in it and bake on very hot oven.
Baking time is 50 minutes with 3 stirs, you have to stir when see that zacchuni on the top become brown. The purpose is to bake all circles until they become brown.
In a big bowl cut dill, garlic and add 2 pounds (1 kilo) of yoghurt. After the zucchini are ready pour them in the bowl with yoghurt, stir. Eat this meal with baked wholegrain slices of bread. You deserve 2 slices of bread and as much from the meal as you can eat.
The quantity of this meal is for 2 or 3 people. It is rich in fibers (zucchini, dril and garlic), has enough quantity of protein and carbs (yoghurt) and good fat from olive oil.
The seventh day of the fast weight loss diet plan – Sunday
Breakfast
2 slices of wholegrain bread, cucumbers, cheese and olives
After breakfast
Carrots
Lunch
Grilled chicken steak with big tomato salad.
After lunch
A banana
Dinner
Grilled fish fillet with big lettuce salad.
This is just an example of fast weight loss diet plan, that in my opinion is also healthy weight loss diet, because is rich in nutrients and your body receives different ingredients in good proportion of fat, carbohydrates, proteins, minerals and vitamins.
If you want really fast weight loss, than it is recommended to consider adding exercises to your diet. Exercises reinforce your diet, you may be astonished by the fast results of this combination.
I am not a doctor or nutrition professional, I am a normal person who reads, research and writes what is beneficial to me. Always seek advice from your doctor.
And at the end I wish you success with your fast weight loss diet plan!
Posted on October 9th, 2008 by fitness
Filed under: Abs diet plan
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