Healthy Meal Plan for Weight Loss: 7 Days

Meal Plan: 7 Days

The fact that you can’t afford the expensive individual weight loss programs and spa treatments, does not mean that you can’t the battle against excess weight at home in just several weeks. Today we will try to prove it in practice and share three of the most effective, time-tested diets for 7 days aiming at efficient weight loss.

An effective diet for 7 days: the first plan

This program does not involve strict restrictions and deprivations – it includes three full meals and two snacks. The ratio of nutrients in each plate is as follows: 45% of carbohydrates, 30% of protein and 25% of healthy fats. As for drinks, according to Mr. Forberg, a popular nutritionist and the author of the diet, you should stick to a low-calorie drinks: coffee, tea and still water. To accelerate the weight loss you can add exercising four times a week for 60-90 minutes.

An exemplary list of dietary ration components, includes the following products:

Breakfast: protein omelettes, light cheeses, tomatoes, berries, classic oatmeal, lean cakes, peanut butter, fruit, bacon and waffles.

The second breakfast: light curds and yogurt, lean ham, cereal, apples and nuts.

Lunch: salad, chicken breast fillet or grilled dishes of celery with mushrooms and cheese, Caesar salad, soup with rice or beans, homemade pita bread with greens, low fat milk, citrus fruits and apples.

Snacks: same as the products in the second breakfast menu.

Dinner: lean meat on the grill or frying pan, casseroles, vegetables or fish dishes from mushrooms, salads, rice, cauliflower and light desserts.

An effective diet for 7 days: the second plan

The second option doesn’t imply any secret weapon – it offers healthy food and focuses on nuts, eggs, fish, light dairy products, peanut butter, avocado, spinach, berries, cereals, and dark chocolate. Each of these ingredients effectively copes with the extra weight and helps you look slimmer. Thus, the high protein content in nuts and eggs, which are based diet for 7 days, helps to curb hunger and increase the speed of burning calories. As a result, you eat less and lose weight.

With regard to the consumption of dairy products within diet for 7 days, effective action at this point causes an increase in the activity which contributes to fat cells breakage. All this allows to reduce the level of stress hormone – cortisol, which is by the way one of the main causes of addiction to overeating.

In turn, whole grains, green leafy vegetables and berries fill the stomach fibers that reduce calorie intake. Mono and polyunsaturated fats found in peanut and olive oil, fish and avocados, prevent the deposition of fat in the abdomen, completing the hat-trick effect.

The idea to eat chocolate may seems seem strange for many. However, the authors of this program have an explanation on this matter. In their view, the use of dark chocolate in a small amount every night allows you to control your appetite and reduce the irritation caused by the restrictions dictating your diet course.

An effective diet for 7 days: the third plan

Finally, here’s an elite weight loss program that practitioners of the world famous CanyonRanch Spa take advantage of. Appetizing and varied menu for each day, a minimum of restrictions, as well as the absence of stress, usually caused by any other diets – all this allows you to lose a few kilos without psychological sufferings.

The calorie rate principle provides the restriction of energy intake to 1700 units per day: this is enough to feel quite well fed, cheerful and energetic, while not accumulating excess weight. More effective results are achieved when the diet is supplemented with daily workouts. So, CanyonRanch customers spend about 60-90 minutes a day exercising, whether it’s cycling, jogging or cardio training. This is one of the easiest and tastiest ways to regain the previous form in a few weeks.

The diet menu includes healthy breakfast in the form of protein omelets with tomatoes, onions and peppers. You can also complement the dish with cupcakes. Alternatively, you can choose banana, kiwi and apple juice smoothies; muesli with berries or oatmeals; yogurts or any other dairy products.

For lunch you can eat green and vegetable salads dressed with olive oil and vinegar; turkish pitas with turkey, light cheese, tomatoes and mustard; vegetable soups with tomatoes, greens, chicken, etc.; steaks and fish from dietary meat/poultry. In the evening you can treat yourself to a vegetarian pizza or a burger, a sandwich with chicken, grilled fish or chicken breasts, spaghetti Marinara, rice with seafood and other dietary dishes.

During the day 2 or 3 snacks is not only allowed, but necessary. In this case you can make your choice in favour of nuts, berries, fruits, light curds or yogurt.