3 Healthy Diet Plans That Will Help You Shed Those Extra Kilos

March 28, 2015

in Health

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Weight loss plans revolve around healthy eating, regular exercise and disciplined lifestyle habits. It is easy to lose weight when you eat healthy and wholesome meals in controlled portions. In fact it is possible to shed pounds if you follow a lean and nourishing diet, and many dieters report weight loss even without exercise.

Liquid diets are not easy or healthy to persist with, and are not sustainable long term. There are diet plans out there that promise weight loss, cardiovascular health, and improved sugar and cholesterol levels. Or in other words there are diet plans tailored to meet every requirement of yours.
Some options are expensive with gourmet meals door delivered, but equally effective and cost-effective diet plans also abound. It is up to you to choose one that will suit your food preferences, weight loss goals and budget.

You can go through the exhaustive list published on health websites or consult your dietician to find out what will work for you. Here are a few options you can consider.

1) DASH Diet Plan
DASH diet was primarily formulated as a diet plan to help in lowering blood pressure. But the healthy eating emphasized in the diet plan helps you in cutting down on fats and fattening carbs as well. The diet prescribed by DASH (Dietary Approaches to Stop Hypertension) is rich in fiber, potassium, calcium and proteins. These nutrients help in lowering or controlling blood pressure, and also have a slimming effect on your waistline, if your diet is as lean and low-fat as DASH recommends.

DASH diet is not restrictive in that it does not cut off food groups completely. If you have a sweet tooth you will have to rely on fruits because sugary treats and desserts are off limits. Salt consumption has to be cut down drastically and you need to turn to herbs, spices and tangy lemon for taste and flavor.

You can have three full meals and two snacks, but will have to follow dietary restrictions. Fiber-rich fruits and whole grains, and lean protein will help you feel full after meals which is very important when you are on a weight loss diet.

DASH-friendly recipes are easily available on the Web and at The National Heart, Lung, and Blood Institute (NHLBI) resources which helped develop the heart-healthy diet.

Stick to the diet, cook at home (eating out can be a tough task dues to the low-salt/sugar restriction) and exercise regularly to see your overall health improve. The accompanying weight loss is a bonus.

2) Mayo Clinic Diet
Mayo Clinic is a reputed organization and they have devised an effective and healthy diet plant that helps you ‘lose weight’ and ‘live it’. To get started on the plan you need to buy yourself a copy of ‘Mayo Clinic Diet’ consisting of two parts, ‘Lose It’ and ‘Live It’ where the first part helps you lose excess weight and the second part enables you to remain so.

The first part makes a list of do’s and don’ts that you need to adopt to start losing fat. Green-lighted foods include fresh fruits and vegetables, whole grains, lean sources of protein like chicken and turkey, and low-fat dairy products.

You need to stay away from alcohol and snacking, sugary treats and desserts, munching while watching TV and red meat. These foods cause fat buildup in the body and also cause other health problems like diabetes and hypertension. Dining out is also a strict no-no in the first phase, provided you can get the chef to make changes to suit your needs.

Mayo Clinic meal plan keeps fat content to a minimum and the majority of your daily energy requirement is met by healthy carbs and fibers. The first phase lasts for two weeks and if you follow the Mayo Clinic food pyramid and cook home-made nutritious meals, you are bound to shed anywhere between 6-10 pounds.
In the second phase called ‘Lose It’ there are no strict restrictions and an occasional treat is allowed. You can have dessert and alcohol, but in very limited quantities. You cannot consume more than 500 calories from alcohol per week.

The plan is not easy to follow but if you complete the Lose It phase successfully, you will be able to work out portions that are healthy and also figure out menus that are suitable to your taste buds. Studies show that once through the first phase the chances of you sticking around are more.

Mayo Clinic Diet book and journal costs around $40 and are essential guides in your weight loss journey. If cost is of concern, you can manage to follow the diet on a budget by buying seasonal veggies and fruits, and what is on sale at your neighborhood supermarket. Fresh produce always costs more than processed food but is worth the money you spend on them.

If you are a working mom then cooking from scratch every day may prove to be tiresome. There are crockpot recipes on the Mayo Clinic website that are easy to prepare and nutritious. Low-fat meal delivery services like FreshnLean deliver tasty and healthy fare right at your doorstep and even at your workplace. So there is virtually no excuse left for you to not eat healthy.

3) Vegan Diet
Vegan Diet has ranked 7 in the list of ‘Best Weight Loss Diets’ by the US News.

Veganism is tougher to follow than vegetarianism. You have to give up animal –sourced products like dairy, eggs and meat, and whey, gelatin and lard which are animal-based.

Veganism has very good benefits from a health point of view. It is good for your heart, and helps lower high blood sugar and cholesterol. Vegan diet is rich in fibers which abound in the fresh veggies, fruits and whole grains you consume. They are low in calories but help you feel full after meals. You will also receive required nutrients from a plant-based diet.

Tofu, dark green veggies and orange juice are rich in calcium. Soy or almond milk, butter and yogurt substitutes can be used in place of regular dairy products. Always ensure that you consume at least six servings of whole grains as part of your daily diet.

If you have any health problems consult a physician before getting started on a vegan diet.
Recipes and cooking resources abound for vegan enthusiasts, and are available online and offline. Plant-based diet is very low in calories so you can expect to lose considerable weight going vegan.

Conclusion
Whatever be your needs and requirements, there is a diet out there to meet your needs. Stick to your chosen diet plan diligently and you are bound to see results.

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Lindsey Renuard is a blogger, YouTube beauty expert, and the Managing Editor of the Skiatook Journal.

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