Diets That Work: Planning Your Meals

For anyone that is looking for diets that work to help them lose weight, planning and utilizing an effective diet plan is essential. Your diet is going to form the major part of any results you achieve. So take the time to tailor one to suit your needs.

If possible, it is preferable to spread your eating out over between five to seven meals a day. To ensure that your food intake is the best you can achieve, it is an excellent idea to plan your meals a week ahead of time.

A diet plan is a huge topic and I will aim to put up some detailed meal plans, articles on good foods and healthy recipes. But if I were to sum up the basics of what you should or should not be eating into a short paragraph, I would say, diets that work will avoid refined sugars and as much processed (and certainly high-fat) food as possible. As to what you should be eating, aim for protein rich foods, such as chicken, turkey, tuna, fibrous carbohydrates, such as green vegetables and salad as well as a limited amount of good fats, which includes olive oil, almonds and flax seed.

You can increase your metabolic rate by increasing the number of meals you eat throughout the day up to maybe five or seven small meals. This is an effective diet plan for weight loss because every time you eat, you increase your metabolism – although you have to ensure that you don’t increase the total number of calories that you eat. If your normal (or desired) intake is 1800 calories daily and you want to eat 6 meals a day, then you could allow 350 calories each for your 3 main meals, breakfast, lunch and dinner (1050 calories) and 250 calories each for your 3 snacks (750 calories) at mid morning, mid afternoon and before bedtime. These 6 meals total 1800 calories a day. You can change these around if necessary to account for a workout session, but this is the general idea.

It is much easier to stick to your planned diet if you plan ahead for this. One way of managing this is to prepare your food for the week on one day. I prepare food for a 5-day working week but you could do it for a full 7 day week too. I make the protein portion of my meals and snacks on one day, because this is the time consuming part of meal planning.

Diets That Work

My chosen day is a Sunday and I will talk you through what I prepare for my working week.  Remember that portion size is important as is getting ample protein into your diet. Therefore, I prepare the meat portion of my meals. A fair portion size should fit into the palm of your hand. I generally work on the idea of one chicken fillet, one cup of lean mince or a palmful of steak per adult person, per meal. The reason I don’t generally prepare my carbohydrates is because for lunch, I will fix a salad before leaving for work in the morning, and for dinners, I will heat up some frozen vegetables, which is fairly quick and easy.

Meal choices for the upcoming week might include two chicken, two fish and one steak dinner, as well as lunches. The fish is frozen, so can easily be cooked on the day of use. I might cook 8 chicken fillets, 2 steaks and 6 hard boiled eggs before my work week begins. Half the chicken (4 fillets) goes in the freezer for one dinner and one lunch at the end of the week. The cooked steak and the other half of the cooked chicken fillets (4), plus the hard boiled eggs go in the fridge, assuming cooked meat is safe in the fridge for two or possibly three days. The chicken is used both for dinner and for lunch. The hard boiled eggs can be used for snacks, for breakfast or to go into a tuna salad, for example.

Thursday and Friday snacks, such as hard boiled eggs can easily be prepared on Wednesday evenings.

Remember, with a little bit of creativity, and a little planning, combined with a hint of discipline, you can make your diet an ally in your fight to lose those extra pounds, – and keep them off for good. Healthy eating doesn’t have to be bland, expensive, or time-consuming.