Our health is our first priority, and if you want to stay healthy, you will need to maintain a healthy weight. Extra weight can cause many problems for a person. It can lead to diabetes, cardiovascular diseases, various muscle, and joint pains and many other problems. Unfortunately, obesity is very common in the United States. A study conducted by the national center of health states that around 39% of American adults are challenged by obesity. This is a very serious problem that has to be solved, and the only way to do so is through self-discipline, exercise, and a healthy diet.
Losing weight has a lot of advantages. It improves your self-confidence, and it significantly increases your lifespan, but the problem is that many people tend to go extreme when it comes to diet and start starving themselves, many teenagers start suffering from anorexia. You should focus on getting to a healthy weight that corresponds to your body mass index (BMI). Anything above or below your BMI is not healthy
So, to help you lose weight the right way, we have designed a seven-day diet that you should start to follow. This diet will help you lose weight while still providing your body with all the required nutrients. Follow this diet plan with your exercise, and you will see amazing results in a short time.
Monday
Breakfast: Make an amazing and nutritious pineapple and mixed green smoothie for breakfast. Blend a ripe banana, some spinach, some pieces of pineapple with some low-fat Greek yogurt or low-fat milk to make this delicious breakfast smoothie.
Lunch: A vegetable salad is a great meal for lunch. You should pile some greens with some low-fat feta cheese, some sliced cherry tomatoes, and sliced boiled egg to add some flavor to your salad and make it more nutritious.
Dinner: How about a serving of shrimp tacos for dinner. You can also make some pineapple and avocado salad as a side for the delicious tacos. You should grill the shrimp instead of frying it to minimize the uses of extra fats.
Snacks: You can have some fruit like a peach and a couple of walnuts as a light snack
Tuesday
Breakfast: Make a serving of some Avocado egg toast for breakfast. You can also have either a glass of organic sugar-free orange juice or a cup of black coffee with your toast
Lunch: You can make some grilled chicken salad for lunch, with some scrumptious greens and a delicious peanut sauce.
Dinner: You can make a delicious tomato and vegetable soup for dinner. There are a lot of different kinds of tomatoes that make delicious soup. Click here to find out about different types of tomatoes
Snacks: You can have a small bowl of blueberries and some almonds as a snack
Wednesday
Breakfast: Make a bowl of oatmeal with chopped bananas and some dates for breakfast. Don’t put any processed sugar in your oatmeal
Lunch: Have some of the leftover tomato soup from Tuesday along with a vegetable salad for lunch
Dinner: Lean meats are an essential part of any weight loss diet, so for dinner, you should make some grilled chicken breasts, with a little amount of olive oil. You can also lightly sauté some veggies to serve as sides with the grilled chicken
Snacks: Have some dried apricots and some cashew nuts as a snack
Thursday
Breakfast: Make a bowl of oatmeal with some blueberries and strawberries for breakfast
Lunch: Make yourself lettuce, tomato and shredded chicken sandwich for lunch. Make sure that you use gluten-free, whole wheat brown bread to make the sandwich. You can add some tabasco sauce to the sandwich for extra flavor
Dinner: For dinner, you should make a serving of grilled salmon with some tomatoes and basil leaves. Fish is an essential element of a healthy diet because it has omega 3 fatty acids. Omega 3 fatty acids are an essential nutrient that can’t be gained from sources other than fish. You can also make a cucumber, tomato and white bean salad as a side with the salmon.
Snacks: Seeds make for a great snack when you are trying to lose weight. They are low in calories and have a lot of healthy nutrients
Friday
Breakfast: Boil an egg and make yourself a bowl of high fiber breakfast cereal
Lunch: A vegetable salad with spinach, kale, some cherry tomatoes and a couple of hard-boiled and chopped eggs, is the perfect lunch for a healthy diet.
Dinner: Make yourself a serving of flank steak with fresh tomato salsa for dinner. Lean proteins are essential for a healthy diet, but make sure that the meat is not too fatty and use as little oil as possible for the steak. You can also make some guacamole salad with the steak to add more nutrition to your dinner
Snacks: You can have an apple and some walnuts
Saturday
Breakfast: Take a cup of low-fat Greek yogurt and add one chopped peach along with some maple granola to it for a delicious and nutritious breakfast.
Lunch: A homemade mushroom soup with a baked potato or a tuna salad can make for an amazing and nutritious lunch
Dinner: You can make a serving of low carb pasta with some tomato sauce or a lemon and pepper sauce for a nutritious and delicious dinner.
Snacks: How about some baby carrots as a snack
Sunday
Breakfast: Make fruit and green smoothie for breakfast. You can make a banana and spinach smoothie with some low-fat milk
Lunch: Make yourself shredded chicken salad with some roasted chickpeas and greens for lunch
Dinner: If you are following this diet for multiple weeks, then how about getting a delicious cheat meal for dinner. You can make a mushroom, pesto and sausage pizza for dinner. If you use gluten-free and low carb pizza dough, this can actually be a healthy and nutritious dinner
Snacks: For a snack, you can have some chopped and pickled veggies with hummus.
Author Bio:
This post is written by Line Arias who has been working as a nutritionist for ten years now. She recently collaborated with health and fitness spa, NYC, and since then, she has been working on weight loss’ meal prep plans.
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