Want to know how to achieve your weight loss goal in 30 days?
Read This article.
Do you know how many people just in US try to lose weight
every year?
According to The Time magazine
nearly half of the Americans try to lose weight in a year.
But not all of them have success.
Because they don’t have proper diet plan and the workout plan
which help them to achieve their desire weight.
You can find many articles which tell about how to do weight
loss, tips, trick and shortcuts to lose weight.
If you’re a beginner, you’ll trust all that but when you will
become intermediate level, you know that none of them will work until you have
proper guide.
So, in this article, I’ll showing tips that will actually
work and the diet plan that you can follow along with the macros for 30 days.
Why You
Fail? (Biggest Weight Loss Mistakes, STOP NOW!)
This will be the most important section for you, if you tried
many different types of diet without knowing essential of weight loss.
Have a Big
Glass of Juice for Breakfast
Breakfast is one of the most important meal in your diet.
And, no matter what is your goal, you should eat enough
amount of macro-nutrients to kick-start your day.
Because those macro-nutrients will supply proper amount of
energy throughout the day.
Having a glass of juice for breakfast is not bad until you
have other foods in your meal like eggs, quinoa or oats.
If you drink this juice only then your blood sugar will raise
and you’ll eat more later.
That’s why, your breakfast meal should consist of enough
amount of protein, fiber and carbs.
NOT
Counting the calories come From Diet
There are plenty of short-term (Not-Recommend) and long-term
(Effective) diet plan over the internet.
Right?
Without thinking for a second, you decided to start following
it. Why?
Because of diet review and results that people have?
It is very important to understand that every diet won’t work
for all the people because every human-beings have different body composition.
And, for that your diet should be somewhat different than
others.
If you’re following this diet or any diet from the internet
make sure you check the calorie, macros come from the diet and what is your
goal calorie.
If the diet meets your requirement then you can follow it,
but if there is a slight difference then you can make an adjustment in the
diet.
NOT
Tracking Intake
This is the crucial mistake for you, if you doing everything
right but still don’t have the results.
When it comes to follow diet, exercises, avoiding bad food,
you do everything well but you don’t have that result.
Because, you’re not tracking your foods and its intake.
Sometimes it’s important to track your progress in weights
because both diet and workout have similar importance when it comes to achieve
any kind of goal.
There are many applications available on both IOS and android
but I recommend MyFitnessPal and Cronometer.
Because both of these will give you flexibility to track your
food and exercise.
Those applications will also breakdown macros for you. And,
this makes them different from other apps.
If you’ve any problem and talking with anyone then they also
have in-built community option where you can ask of any solution.
Unbalance
Macros
If you’re following any type of diet then it is very
important to understand how many macros per day you need to achieve that goal.
Most people just start following diet or start eating low
calorie foods.
But Trust Me! This won’t help you to achieve your Goal.
All the Macros (Protein, Carb, fat and Fibers) have their own
importance in your diet.
Many people just cut the carb and fat intake from their diet
and take fewer amount of protein and fiber in a diet.
According to the
independent, high protein intake will help you to reduce appetite and
boost your metabolic rate.
Similar to that, enough amount of fiber will also help you to
feel fuller and it may help you to absorb fewer calories from other foods.
Having
Unrealistic Expectations
IF you’re just start following any kind of program then you
should first understand that you won’t have desire results in one week or even
in one month.
You may have that results if you go to extreme levels which
is not recommended by any certified trainer.
You should know that every diet at least takes 6 to 8 weeks
to show that results.
You can’t have that results in one week or 4 weeks because muscles
take time build but fat won’t take much time to store.
So, make sure you don’t have unrealistic expectations which
seems impossible in short period.
There are many other mistakes you might already doing it but I think these are the most important
ones, check out HERE for other
mistakes.
The Basics of Best Weight Loss Diet
Despite all the confusions and mistakes surrounding this topic,
each and every weight loss diet is quite simple once you understand the Basics
of weight loss diet.
And, it doesn’t mean to eat much fewer calories and drink
detox water every day.
But there are few factors which are most important and you
should get it right in order to achieve your goal.
So, let’s see! Before taking a look at a sample meal plan for
weight loss.
Calories
If you want to do weight loss while keeping your muscles then
you have to make sure that you’re taking enough amounts of calories.
But at the same time, you don’t have to eat very less
calories because it may be dangerous to eat calories less than 1300 Kcal.
In fact, some research has
indicated that reducing more calorie intake may not help you to lose weight.
Because the human body has a limit at which it cut the fat
and recruits new muscles.
And, if you’re taking far less calorie than recommended then
it is likely that your organs won’t work well as they used to.
And to find out how many calories this amounts to for you,
you can simply use researcher Mifflin St. Jeor equation.
How Many
Calories Should You Eat?
An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one
pound of weight per week. An average man needs 2500 calories to maintain, and 2000
to lose one pound of weight per week.
However, these calories can vary which depends on your body
compositions.
Protein
As I said Earlier, more is not better and it will apply to
all macros.
However, there is optimal range of protein you should have in
your diet to have weight loss.
As for what this range is, based on this 2017 analysis from the International
journal of sport nutrition and exercise metabolism, intaking roughly 1.6-2.4g
protein/kg seems to be optimal for weight loss.
Carbs and Fats
The most ignored macros when it comes to do weight-loss.
Each and every macro have their own importance and if your
intake of individual macro is
less than recommendations then it will affect
negatively on your body.
You need sufficient amount of carbs in order to fuel your
workouts and other activities throughout the day.
Fat is most essential macro to support hormone levels, muscle
growth and weight loss.
Don’t have enough amount of good fats in a diet will leads to
unbalance hormone levels.
As for how much for each, The Dietary Guidelines for
Americans suggest that 25 to 35 percent of your daily calories should come from
fat and the remaining calories from the carbs.
Calculating
Macros for Your Weight loss Diet (The Easy
Way)
You may confuse about figuring out all the numbers but use
below calculator to find you macros for weight loss diet.
Enter all the required information like age, gender, height,
weight and make sure you set your goal at “Loss 10%”.
You can manually calculate macros for your diet but if you
found it difficult just try it once.
However, this is not 100% accurate calculator just learn to
tweak your calories and macros.
Calculating
the Weight Loss Calories, You Need
Macro Calculator provided by calculators.tech
What to Eat to Lose Weight: A Full day of Eating
Disclaimer: I usually
do my workout in the morning so; I designed this plan according to that.
And, I prefer to take 6 meals trough-out the day because it
gives me the flexibility to manage equal amount of protein in each meal.
However, one study
done by Brad Jon Schoenfeld in Journal
of the International Society of Sports Nutrition also shows that taking minimum
4 amount of meal per day is the best way to increase muscle anabolism.
So, try to take at-least 4 meal through-out a day.
IF you do workout at different time kindly change your meal
or I also suggest some replacement foods in the end.
Meal: Pre-Workout(6 AM)
Ingredient:
·
½tbs Coffee (Nescafe)
·
240ml Hot Water
Meal 1: Post-Workout (7:30-8 AM)
Ingredient:
W/O
Supplement
·
1-2scoop Whey Protein
·
300ml Cold Water
·
3 Dates (Khajoor)
OR
Without
Supplement
·
6 Boiled Egg Whites
·
3 Dates (Khajoor)
Macro
Breakdown: Calorie: 263 P: 31, C: 23, F: 5
Meal 2: Breakfast (10 AM)
Ingredient:
Scrambled
Eggs & Nuts
·
6 Egg Whites
·
1/2 cup Kidney Beans
·
2sp Onions
·
2sp Tomato
·
1 handful Spinach
·
3sp Peanuts
Macro
Breakdown: Calorie: 280 P: 33, C: 17, F: 6
Meal 3: Lunch (1 PM)
Ingredient:
Chicken
& Vegetables
·
100g Grilled Chicken
·
1/2 cup Black Kidney Beans
·
30g Sweet Potato (Optional)
·
1/2 cup Green Beans
·
1/2 cup Green Bell Pepper
·
1/2 cup Broccoli (or Cauliflower)
·
2sp Onion
·
2sp Tomato
Macro
Breakdown: Calorie: 305 P: 41, C: 20, F: 5
Meal 4: Snack (4-5 PM)
Ingredient:
·
1 Apple
·
1 ½sp Peanut Butter
·
5g Cinnamon
Macro
Breakdown: Calorie: 251 P: 6, C: 27, F: 13
Meal 5: Dinner (7-9 PM)
Ingredient:
Omelet
Beans Wrap
·
120g Grilled Chicken Breast
·
2 Whole Eggs
·
2 Egg Whites
·
½ cup Black Beans
·
2sp Onions
·
2sp Tomato
·
½ Peach (Optional)
·
30g Boiled Potato
·
2sp Yogurt
·
¼ cup Non-Fat Cheese (Optional)
·
1sp Ketchup
·
Salt/Pepper/Garlic Power
Macro
Breakdown: Calorie: 518 P: 65, C: 20, F: 15
Meal 6: Before Bad (10-11 PM)
Ingredient:
Almond Milk
·
1cup Low-Fat Milk
·
2 Green Cardamom
·
2 Cloves
·
Pinch Cinnamon
·
20 Almonds (crushed)
Macro Breakdown: Calorie: 179 P: 9, C: 7, F: 13
I know, after reading this diet plan, you all will have many
questions like what are the Macros and I’m a vegetarian, I can’t follow this
diet and many more…
But, Hold on a Sec!
I’ll clear all of your doubt regarding to this diet.
Macros of Diet Plan
Total
Calorie: 1796
Protein:
185
Carbs: 114
Fats: 57
Like I said
before, I’ll provide the replacement foods for the diet which are as follows:
REPLACE ANY
OF THE MEATS WITH ANY OF THESE:
Panner, chicken breast, chicken thighs, turkey breast, lean
ground turkey, lean ground beef, tri-tip steak, flank steak, pork tenderloin, bison,
salmon, trout, tilapia, shrimp, crab, lean deli turkey breast, lean deli ham, lean
deli roast beef
REPLACE ANY
OF THE DAIRY WITH ANY OF THESE:
Greek yogurt, Low-fat or reduced-fat cheeses, plain low-fat
yogurt, low-fat or reduced-fat milk
REPLACE ANY
OF THE WHOLE GRAINS WITH ANY OF THESE:
whole-wheat crackers, brown rice, whole-grain cold cereal (such
as Cheerios, Quaker Oat Squares, Kashi), whole-wheat waffle, Ezekiel bread, rye
bread, sourdough bread, whole-wheat English muffin, whole-wheat pita bread, whole-wheat
bagel, whole-wheat tortilla, whole-wheat pasta, quinoa, sweet potato or yam
REPLACE ANY
OF THE VEGETABLES (BROCCOLI OR MIXED GREEN SALAD) WITH ANY OF THESE:
Asparagus, green beans, Cauliflower, bell peppers, Brussels
sprouts, mixed vegetables, zucchini or other squash, eggplant
REPLACE ANY
OF THE FRUIT (CANTALOUPE, SLICED PINEAPPLE, APPLE) WITH ANY OF THESE:
Orange, peach, Banana, pear, Strawberries, blueberries, Raspberries,
blackberries, Cherries, grapes, kiwifruit
Final
Thoughts
There are many things you can do with your weight loss or
weight gain diet but this diet is made by myself and it works well for me and
my other female friends in the gym.
You can build your own diet plan based on the given
calculator, and choose any of the food given in the replacement food list.
But, don’t change any of the measurement for food because it
also changes the Macros.
If you found any difficulty while following diet or mistake,
I’d like to know from you in the comment section.
If you’re planning to follow this diet don’t forget to share
your results in the comment section and I’ll also post exercise plan according
to this diet soon. So, Stay Tune!
