Diet Plan to Lose Weight – How to Lose Weight Healthily

If you want to lose weight healthily, a nutrition plan is a good idea. In contrast to most diets, a nutrition plan should not contain any prohibitions, but should instead help you to achieve your goal step by step in a balanced way. In order for the weight loss to actually work, there are a few things you need to bear in mind. Find out what these are and what your nutrition plan for losing weight could look like.

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What is a nutrition plan?

A nutrition plan is a set of rules for your diet that is based on a specific goal. The most common goals include muscle building, losing weight or health goals such as lowering blood cholesterol levels. The nutrition plan supports you on the way to achieving these goals. The level of detail in the plan depends on your goal and your level of experience. While some plans only specify the calorie amounts and nutrient distribution, others include predetermined meals for each day.

Unlike conventional diets, meal plans can be adapted to your individual needs and taste preferences, making them less strict and therefore easier to follow in the long term.

How do I create a meal plan to lose weight?

To make a weight loss plan work for you in the long term and help you achieve your goal, you need to answer a few important questions:

How many calories do I need?

Use a calorie calculator to find out how much energy your body needs each day to maintain your weight. The calculation takes into account your age, weight, height, gender and activity level.

What is my goal?

Once you know your daily calorie requirement, you can calculate how many calories you can consume to reach your goal weight in the desired time frame.

To do this, you need to know that you have to save about 7,000 calories to lose 1 kg of weight. Let's assume you want to lose 1.5 kg in one month. To achieve this goal, you have to save 10,500 kcal that month. That's about 350 kcal per day.

We can only talk about healthy weight loss with the help of the calorie calculator if your body remains productive despite calorie savings. For this reason, the daily calorie deficit should not be more than 500 kcal per day. This way you also prevent the dreaded yo-yo effect.

What should I eat to lose weight?

The nutritional composition of your diet plays an important role in helping you lose weight and maintain your new healthy weight in the long term. You should definitely take the following nutrients into account:

• Proteins: Each of your meals should contain at least one source of protein. This macronutrient not only keeps you feeling fuller for longer, but also ensures that you don't lose too much muscle mass despite the calorie deficit. You can get proteins, for example, from legumes, soy, dairy products, meat, fish or eggs.
  
• Complex carbohydrates: Long-chain carbohydrates are known to satisfy hunger. They have less of an impact on your blood sugar level than simple sugars and should therefore be your carbohydrate of choice. To lose weight in the long term without cravings, you should eat oats, whole grains, potatoes and legumes, among other things.
  
• Fibre: In addition to their positive influence on your weight loss success, fibre is considered to be particularly healthy. It contributes to a balanced intestinal flora and is important for the prevention of widespread diseases such as diabetes or cardiovascular diseases.

Which dishes will be on my diet?

Once all the questions have been answered, you can finally create your nutrition plan, preferably in the form of a table in which you record breakfast, lunch and dinner for each day. Depending on whether you prefer large or small portions, you can also plan for 1-2 snacks.

Make sure that the total calories do not exceed your goal and make sure that each meal contains proteins, complex carbohydrates and fibre. To give you an idea of what such a diet plan might look like, we have provided an example below.

Top 10 foods that should not be missing from your diet plan to lose weight

The best foods for losing weight should either be high in protein, contain complex carbohydrates or provide lots of fibre. Our top 10 foods include foods that meet two or more of these criteria:

In general, you should incorporate plenty of vegetables and fruit into your diet. Not only do they contain a lot of fibre, but they are also usually low in calories. This makes them a great way to add bulk to your meals.

This is the best breakfast for weight loss.

Your breakfast should also be high in protein and contain complex carbohydrates and fibre. Any dish made with oats is a good choice.

Porridge is an absolute classic among healthy breakfast dishes for losing weight. Thanks to its nutritional composition, it keeps you full for a long time and gives you enough strength to start the day full of energy despite a calorie deficit. Refined with fruit, nuts, seeds and an additional source of protein such as milk or soy drink, it becomes a full breakfast with all the important nutrients in no time.

Due to its healthy properties, oats are a great food for people who are trying to lose weight.

Example: diet plan for losing weight

Let's assume that your daily calorie requirement is 2,100 kcal and you want to save 300 kcal a day to lose 2.5 kg in two months. You should therefore consume a maximum of 1,800 kcal per day. A day could then look like this, for example:

Breakfast: low-calorie slimming porridge

Breakfast Recipe: Low Calorie Weight Loss Porridge (Sugar Free)

Simple, classic porridge recipe for weight loss. Garnish your porridge with the right toppings and you have a dreamy, healthy porridge that will help you lose weight.

Preparation time 3 min.

Let the porridge steep for 3 min.

Total time 6 min.

Servings: 1 serving

Calories: 200 kcal

Ingredients

• 50 g oatmeal
• 1 pinch of salt
• 130 ml water
• To taste: Healthy toppings e.g. berries (such as blueberries), chia seeds, flax seeds, healthy oils, fresh fruits or dried fruits (such as apricots or plums) Attention: dried fruits contain many calories

Preparation

• Heat the water (for example in a kettle)
• Put the oatmeal in a bowl with the pinch of salt
• Pour the boiling water into the bowl
• Stir the porridge well until it reaches a creamy consistency
• Decorate it with your toppings

Nutritional values

Calories: 200 kcal

Snack: Sport Shake Strawberry-Bromberry

Lunch: Quinoa salad with fried tofu and vegetables

Snack: A piece of fruit approx. 60 kcal

Dinner: Chickpea curry with rice and vegetables

For the whole day, this amounts to a total calorie intake of 450 kcal + 220 kcal + 510 kcal + + 60 kcal + 560 kcal = 1,800 kcal.

The nutrition plan consists of three main meals and two snacks, which can be varied as you like. Please note that the calorie amounts given are approximate guidelines only.

You can find out how many calories certain foods contain either by looking them up in a calorie chart or by searching online.

5 top tips for losing weight quickly

Finally, we have put together 5 top tips for you to lose weight quickly.

Tip 1: Eat a varied diet

A one-sided diet is doomed to fail. If you ban individual products or even entire food groups from your diet, you will often crave exactly those foods. With a varied diet, your body gets all the nutrients it needs.

Tip 2: Avoid bans

Bans have a psychological effect. If you don't manage to stick to them, the diet is perceived as a failure and the whole plan is thrown overboard.

Tip 3: Eat slowly and mindfully

Eat your meals mindfully and avoid doing other things at the same time. If you gobble your food down and are distracted, it's much harder to recognise when you're full.

Tip 4: Eat regularly

This tip goes hand in hand with tip 3. Don't wait until your hunger becomes unbearable, eat regularly. Extreme hunger is followed by extreme satiety, because when you are excessively hungry you tend to overdo it and eat more than necessary.

Tip 5: Integrate exercise into your daily routine

Those who are more active burn more energy. By adding exercise to your routine, you can increase your daily calorie intake.

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