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7 Day Diet Meal Plans

Plans that will help you shed weight fast!

There are many ways to get your weight loss journey started, but nothing can compete with having a solid 7 day diet meal plan. With so many meal plans in the health and weight loss world today, it can be tough to pick the best one.

Fortunately, there are a few clear winners for those looking to shed some pounds during the first week, and have a health meal plan going forward. Maintaining a healthy weight by following one of these tested, successful diet meal plans can be very rewarding. It depends on what you’re looking for in particular, and what best suits your taste and culinary comfort, but choosing one of these plans will point you in the right direction of starting your new healthier lifestyle. These 7 day meal plans will help you get your required nutrients while losing weight, but have been specially selected for those looking for either easier or faster detox diets.

The Easiest 7 Day Diet Meal Plan

Most people looking for a 7 day diet meal plan want something easy. Well, if you have limited time to cook, and don’t want to calculate calories with every bite you take, this plan is for you. The ‘Easiest 7 Day Diet’ meal plan will take the decisions out of your process, automating everything with a basic meal plan to jump-start any diet plan. This plan includes five meals a day, so you don’t have to struggle with hunger throughout the day, which makes it really easy to wait until your next meal to eat.


You should pick between either 2 cups of skim milk or 2 cups of orange juice. Alternate every other day if you like both, so that you don’t get bored. On days you have the skim milk have a banana, and on days you have the orange juice have a small bowl of cereal with about 1 cup of skim milk in your cereal. Grainy or whole wheat cereal works best because it is not only healthy, but very filling. Your calorie count will come to about 300 calories after breakfast.

Light Snack

Your second meal is just a light snack. Try a piece of cantaloupe, about 3 by 5 inches in length (or 2 ounces). This should fill you up enough to get you to lunch time, and it’s only about 50 calories. The alternate suggestion is an apple, which is under 100 calories and can be dipped in natural and healthy peanut butter if you are looking for a sweeter treat.


Lunch is what it’s all about with this meal plan. Have a bowl of broth based soup. Some possibilities are chicken noodle or beef stock with Asian noodles. These will usually run you about 200 calories. Grab piece of pita bread to fill you up and dip in your soup. Don’t be afraid to have a Popsicle with lunch or another low calorie frozen treat. You might be wondering why you should eat Popsicles, but the truth is they take longer to eat, so they fill you up with less calories. Have some water or a diet drink with this meal to quench your thirst. Your lunch will total about 450 calories.

Light Snack

Next, have a low carb mid day snack before dinner. This can be hummus and celery, which tastes great and should only run you about 250 calories. For a similar snack, try pretzels and fruit dip, which add up to about 100 calories. This mid-afternoon snack is vital because it will help you get through the long stretch of the afternoon.


For dinner, you will want a satisfying, yet low calorie meal. Try just half a cup of brown rice, with low sodium soy sauce and a side of green beans. Your main dish can be a medium sized serving of Halibut or Cod, or three ounces of light turkey if you don’t east fish. Finish your meal with some sweet fruit, such as strawberries or blueberries, dipped in three tablespoons of whipped cream if you are feeling extra good about yourself. It is a good idea to alternate the meat or fish every other day so that you don’t get bored with it throughout the week. This dinner will only total up to 400 calories, which makes this a 1450 per day meal plan. The average dieter should loose about 2 or 3 lbs per week using this super easy 7 day meal plan if taken seriously.

Image Source: herstylemedia.com

Image Source: herstylemedia.com

The 7 Day Diet Meal Plan for Detoxing

Another option, for those willing to put a little more effort in and what to cleanse quickly, is the detox diet. It’s definitely a better choice if you have been eating lots of junk food lately and need to cleanse your body. The 7 day detox diet meal plan will provide your liver the nutrients it needs to heal, along with ensuring you get all the essential vitamins for a healthy energy level. The detox diet plan can, in just 7 days, help you lose 5 pounds or more, which makes it a great option for anyone with a wedding or important date coming up. Aside from cleansing your liver and helping you drop some extra pounds, the detox diet will help with kidney and circulation health, as it provides your daily eating with plenty of greens and low calorie veggies. If you don’t have a blender, it may be useful to get one in order to make this meal plan a little more fun and creative.


For breakfast you will want something with plenty of vitamin b12 for energy and a blend of fruits or veggies to help fill you up until lunch. The best way to do this is to put six blueberries and six strawberries in a blender with half a cup of milk, blending until it is the consistency of liquid. Remove from the blender and refrigerate it for twenty minutes or so for best taste. This smoothie will taste great and provide all the b12 you will need for a busy work day.


Wait about four hours for lunch. It is recommended to have a slice of bread, a cup of yogurt, and a zip-lock baggie with a small portion of Cheerios (or another similar cereal) for lunch. It is best to drink water for lunch, although you can spruce it up a bit with no sugar flavorings or powder to add.


For dinner, your last meal on the detox diet, you’ll want plenty of fiber to fill you up. Try adding fiber powder to a small bowl of oatmeal, and make another smoothie to drink with it. This time use fresh greens like Kale and mustard greens instead of berries. Top it off with an energy bar at night if you’re still feeling hungry. This should add up to about 1300 calories a day, so use it as needed to lose a few extra pounds.

Image Source: justcleansing.com

Image Source: justcleansing.com


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How to Reduce Calorie Intake for Weight Loss

You’re fighting the battle of the budge. You want to slim down and be healthy. It’s a noble gesture, and there are plenty of devices and diet plans out there to help you reach your goal. You may have even already tried the cabbage soup diet or the plethora of new supplements, which are supposed to make the weight melt off like butter (ironic right?). However, what you have probably found is that those are short term solutions to a long term problem. Losing weight is like a mathematical equation (in a way); if you want to lose weight, you have to eat fewer calories to help burn fat. It sounds confusing but it is really quite simple to watch your calorie intake in order to lose weight.

Doing the Math

You are probably wondering what your calorie intake should be to lose weight. Well, this is where an intake calculator can be very helpful for you (click here for online calculator). First, you need to specify your lifestyle. Are you sedentary, moderately active, or active? Let’s say you are a woman that is moderately active and you are 35 years old. You would need to eat 2,000 calories a day to maintain your current weight. A male of the same age would need to eat 2,600 calories to maintain their weight. Now, if you want to lose weight, you must create a deficit.

A pound is equal to 3,500 calories. To lose one pound a week, you need to reduce your diet by 3,500 calories to do so. So, if you divide the calories needed to lose by seven days, you will see that you need to eat 500 calories less each day. The woman would need to lower her calories to 1,500, and the man should bring his calories down to 2,100. If you want to lose two pounds a week, you need to create a 1,000 calorie per day deficit. However, it is advisable to never go below 1,200 calories. When the caloric intake is too low, it causes a person to lose their vitamins and minerals, which can cause sickness and unhealthy weight loss.

Food for Thought

Image Source: theproblemismen.com

Image Source: theproblemismen.com

Many people will look at a deficit of 1,000 calories a day and think it is impossible. Really, it is more about what you eat. If you eat a diet that has processed foods, sugary treats, and high sodium; you are not making good food choices. On average, these are all things that have higher calorie content. They are not good for the body and do not provide the fuel your body needs. However, if you switch your diet to one of lean meats and plant-based goodies; the weight will fall of much quicker. The four basic food groups are our recommended guidelines for consumption. You should have 2-4 servings of fruits and vegetables every day. Though it calls for 6-10 servings of bread and cereal; if you want to lose weight you should cut those down considerably more than the recommended.

How Exercise Burns More Than Dieting

An active person doesn’t need to create a huge loss in calories because they will burn more calories working out. Everything you do will burn some sort of calories. Even if you just lay in bed and slept all day long, you would still burn at least 60-95 calories each hour. If you’re not an active person, even the smallest things can make a huge impact. Cleaning the house for 30 minutes will burn 90-120 calories. How much you weigh and the exact type of cleaning will also factor into that equation, obviously, but you get the idea! Your calorie intake for weight loss is all going to depend on how active you are and what you’re willing to put down.

Ways to Easily Cut 500 Calories a Day

Let’s say you don’t have the time or energy to do all this healthy cooking. Perhaps you have a family and you cannot afford to cook two different meals. There are other ways that you can make cuts too. Here are some easy ways that you can cut 500 without even thinking about it.

*Cut Out All Sodas and Juices – Drink Only Water
*Don’t Eat After 7 Pm
*Make Sure You Eat Breakfast to Avoid Mid-Morning Snacking
*Snack on Fruits or Veggies
*Cut Out Fried Foods
*Watch Potatoes, Pastas, and Rice
*If You’re Craving Sweets, Eat Fruit instead!

While these don’t seem like huge deals, they can really add up to a huge calorie loss. For instance, a can of soda has about 150 calories in it. Most people either have 4-5 in a day, or they go through the drive through for a large that is equivalent to three cans. Water has no calories and can be sweetened with fresh fruit for flavors. If you eat after 7 pm, you are most likely lounging around or heading up to bed. Your body is not going to burn as much fat at night as it does during the day. Remember; eat lunch like a king and dinner like a pauper. It’s one way you can lose weight.

Throw Out the Journals

Stop asking yourself what your specific calorie intake should be! You need to make realistic changes. You can journal, join online programs, or even wear an expensive watch that counts your every step; however, the real alteration comes from a mindset. Learn to say no to foods that aren’t good to you. Stop eating when you are full. The mentality that you cannot waste any food will pack on the pounds. If you have junk food in your home, get rid of it. The children and the rest of the family can benefit from a healthy eating lifestyle as well, not just you!

Too Much Too Quickly

Changing your lifestyle is something that should be gradual. If you change everything in the spur of the moment in one day, chances are you won’t stick with it. Experiment with new recipes that the whole family can enjoy. Find things that work and work well. Don’t ever be ashamed of failure, as some recipes will work and some won’t. Remember, slow and steady wins the race. You have a lifetime of old habits to kick, and that isn’t going to happen overnight.

Image Source: healthytips.download

Image Source: healthytips.download


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