If you are overweight
Obesity is now considered a chronic medical disease. If you really decided to lose weight I suggested you to read this article. It isn’t only important for you to lose weight; you must have some lifestyle changes, to keep normal weight. Weight loss should be gradual. You should have realistic goals. It probably took you several years to put the pounds on, so expect it to take several months to lose them. You should follow a diet that has been medically recommended and skip the "fad" diets. Best meal plan for you should be a plan you can follow for a lifetime.
Your doctor, a dietitian, or a nutritionist can advise you about calories, since this depends on your how active you are, your height, and your physical condition. Talk to your doctor about healthy eating and physical activities that can help you lose weight, improve your fitness. There is no perfect meal plan for everyone. You should find some good dietitian, and you should discus about meal plan which is best for you. Your dietitian can offer practical suggestions that do not require a complete overhaul of your current way of life. The best meal plan you follow to lose weight should be built on the how you eat now modified by some changes. You should make small changes in the portion sizes you eat once you reach your normal weight so that you can maintain a healthy weight.
Low fat - diet
The low fat diet is an excellent basis for a weight loss program. Fats are high in calories, and the low fat diet is essentially if you want to lose weight. Only 30% (or less) of the total calories you eat every day should come from fat. Most of this fat should come from polyunsaturated fat, the "good" fat. Your goal should be to lose weight and stay healthy.
What is difference between "good" and "bad" fat?
Polyunsaturated oil is usually liquid and comes from vegetables such as cottonseed, soybean, corn, and safflower. Peanut, canola, and olive oil are monounsaturated fats that are neutral and do not add cholesterol. The "bad" fats are saturated fats, which harden at room temperature and are found in meat, dairy products made from whole milk or cream, solid and hydrogenated shortening, coconut oil, palm oil, and cocoa butter. You should know that bad fats can cause high cholesterol level, and that could increase your risk for heart disease.
Best meal plan is plan with less saturated fat. Here are some tips for avoiding too much saturated fat.
You should eat less meat. Adults need about 5-7 ounces of meat, poultry, fish, or seafood a day.
You must avoid "prime grade" or heavily marbled meats, corned beef, pastrami, regular ground beef, frankfurters, sausage, bacon, lunch meat, goose, duck, or organ meats. Select very lean cuts of meat. Trim skin off chicken and turkey.
You should avoid fried meat, chicken, fish, or seafood. Use a rack to drain off fat when broiling, baking, or roasting.
You should eat no more than two whole eggs (yolks and whites) per week. (Egg whites are allowed, since they contain little fat.)
You should avoid dairy products containing more than 1% milk fat, such as butter, sour cream, cream cheese, creamed cottage cheese, and most natural and processed cheeses. Select milk products that contain only up to 1% milk fat. Use polyunsaturated margarine.
You must avoid packaged foods or bakery items that contain egg yolks, whole milk, saturated fats, cream sauces, or butter. Select only those that have a low-cholesterol rating.
You should avoid cashews, coconut, pistachios, and macadamia nuts. Most other types of vegetables, fruits, nuts, and seeds are low in cholesterol.
There is some other food you should avoid, because you should also eliminate the "hidden" sodium from your diet:
Avoid cured or smoked meat, poultry, or fish. These include ham, bacon, corned beef, regular luncheon meats, sausage, and commercially frozen fish, canned fish packed in oil or brine, and canned shellfish.
Avoid frozen, canned, and dehydrated main-dish foods such as pizza, TV dinners, spaghetti, chili, stews, and soups.
You should avoid canned vegetables and vegetable juices, cheese, buttermilk, and cocoa mixes.
Most important for you is to avoid commercial sauces (catsup, chili sauce, steak sauce, soy sauce), mayonnaise, salad dressing, olives, pickles, meat tenderizers, and seasoning salts.
Here are some other tips for helping you lose weight:
You should divide your daily calorie allowance into several small meals a day, instead of eating one or two large meals.
You should also for between-meal snacks, choose high-fiber, low-calorie foods such as apples or celery. High-fiber foods make your stomach feel full quicker.
For between-meal hunger pangs, fool your stomach with a glass of ice water, hot tea, or ice tea without sugar.
If you eat when you're bored, busy yourself to take your mind off food. Change your activity, do something you enjoy, take a walk, or take a shower.
If you eat when you are "blue," try the "buddy system" with a dieting friend. Agree to call each other for help whenever you're tempted to indulge.
You should know that regular exercise that burns calories (walking, jogging, swimming, etc.) is the magic ingredient in many people's exercise programs. Check with your doctor first about the safest program for you.
You should know that - Too good to be true- weight loss programs are just that, they are either worthless or dangerous.
Learn more about food
You must learn more about food. Labels on packaged foods make it easier to select healthier products, but you must understand how to interpret them. If the product makes any nutritional claim, the label lists two categories of information. "Nutritional Information per Serving" lists the amount of calories, protein, carbohydrates, fat, and sodium (salt) in one serving. It also tells you how much is considered one serving, which can be confusing. For example, one normal serving of milk is 1 cup, or 8 ounces. If you pour milk into a tall drinking glass, however, you may have 10 to 16 ounces.
Packaged foods that don't claim to provide nutrition don't have these labels, but they do list the ingredients. The largest quantity is listed first and the smallest amount last. For example, a jar of sweet pickles lists the ingredients as "Cucumbers, water, corn syrup, vinegar, peppers, salt, natural and artificial flavors, preservatives, and artificial coloring. This tells you cucumbers are the main ingredient, water the next highest ingredient, and so forth.
Of course, fresh meats, fish and seafood, fruits, and vegetables do not carry labels. You need to learn which ones are the best for your diet and which ones to avoid.
You should keep track of what you eat, when you exercise, and how you feel. Changes can you take time, but seeing your progress in writing will help you stick to your plan.
Your dietitian or a nutritionist can make best meal plan for you. You should also educate yourself about food. If you eat healthy you will have normal healthy weight. The keys to healthy weight are regular exercise and good eating habits.