What Role Does Water Intake Play In Weight Loss
What Role Does Water Intake Play In Weight Loss
Blog Article
The Ultimate 5-Day Meal Plan For Women's Weight Loss
A meal plan can help you stay on track and reach your goals. This one is geared toward women, providing 1,200 calories per day to support weight loss.
Adding frequent, smaller meals to your day can boost your metabolism by keeping you from getting too hungry between meals. This plan is also high in protein, which helps promote muscle tissue growth and repair (8).
Day 1
Eating small meals 5 times a day helps with weight loss by keeping your metabolism running at a high speed. This meal plan has you eating breakfast, lunch, a mid-morning snack, a mid-afternoon snack and dinner — each with less than 500 calories a piece. You can swap out foods and recipes to suit your personal preference. However, be sure to keep the protein and fat ratios roughly the same to ensure your macros are on track (1).
The meals on this plan are low in calories and contain lots of vegetables. You can eat larger servings of these meals and feel full without going over your daily calorie budget (2). Start the week by making Maple-Nut Granola for days 2 and 3 and Roasted Veggie Mason Jar Salads for days 5 through 7. These healthy recipes are simple to make ahead of time, so you can spend more time on other things (like getting enough sleep).)..
Day 2
This five-day meal plan includes low-calorie foods that will leave you feeling full and satisfied. Many of the recipes include lots of vegetables, which are naturally low in calories and allow for larger servings without going over your daily calorie goal. Coupled with moderate daily exercise, this diet can help you lose a healthy one to two pounds per week.
Whether you choose to eat three or five meals a day, it's important to make sure each meal is nutritious and fits within your daily calorie allowance. Eating smaller meals more frequently can help you feel less hungry, but a significant caloric deficit over a short period of time may cause water weight loss rather than actual fat loss. (1)
Day 3
Changing the way you eat is one of the best ways to lose weight. The five-day meal plan focuses on eating small meals and snacks throughout the day that help you feel full. Combined with moderate daily exercise, this diet can help you lose 1 to 2 pounds per week (1).
Registered dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow, delicious and meet specific nutritional parameters. But these meal plans are only a guide – your own food choices, calorie needs and health conditions should be considered (2).
For example, substituting a bowl of cold dried cereal with a bowl of hot whole-grain cereal can save you 100 calories since the latter has more "staying power" to keep you feeling satisfied longer (3).
Day 4
This 5-day meal plan is based on the Pritikin program, which has been shown to help people lose weight and lower cholesterol and blood pressure (14). The menu allows you to eat healthy meals that are low in calories. You'll likely lose 1-2 pounds per week when exercising and following this diet (15).
One of the advantages of this meal plan is that you don't have to worry about counting calories. However, it's important to keep in mind that mindful eating is essential.
For breakfast, make Maple-Nut Granola ahead of time and add it to your yogurt on days 3 and 4. Make Roasted Veggie Mason Jar Salads ahead of time for lunch on days 4 through 7. For dinner, prepare fish in a vegetable salsa tortilla.
Day 5
Whether you're trying to lose weight or simply maintain your current weight, this meal plan helps you make smart food choices. It's full of healthy recipes that are low in calories and delicious. You'll feel satisfied eating these foods and lose a healthy 1 to 2 pounds per week if you follow the meal plan with moderate daily Effective Treatments Recommended by Weight Loss Doctors exercise.
Eating three small meals and two snacks a day can help you feel full while keeping your total calorie intake within the recommended range for your age and activity level (3). This sample meal plan provides a variety of foods and calorie counts; portions and additional food items should be adjusted to suit your individual needs. The meal plan includes two fasting days, which can be done on any two non-consecutive days.