Macronutrients distribution
| Daily Calories | Carbs | Fat | Protein |
|---|---|---|---|
| 1800 Cals | 660 Cals | 800 Cals | 350 Cals |
| 165 g | 90 g | 87g | |
| 30 % | 45% | 25% |
Information about the diet plan
To reduce inches in your preferable area, stick to this 7-day eating plan. This diet plan can help you reduce weight while also improving your health. Follow this plan until you reach your desired weight, then you can keep following this diet, but simply add an extra meal for each day, if necessary, to achieve your healthy weight maintenance calorie intake level.ย
Each day starts with a glass of lemon honey cleanse water.ย Lemons have been shown to aid digestion, help prevent some forms of cancer, avoid kidney stones, and protect against anemia in studies. It is recommended to make a large pitcher ofย lemon honey cleanse water, to have it for at least 2 days ahead (it will save you time),ย and keep it in the fridge. โย It is important to warm it up before drinking a glass in the morning.ย
We have included nutritional meals for each day while keeping the calories at a safe range for most people – 1800 on average per day. Fresh juice and teas take also a big part of this diet. Anyway, be prepared to feel a little discomfort from the reduced calorie intake.ย
1๏ธโฃPlan =>ย 2๏ธโฃCommit =>ย 3๏ธโฃand have the will to finish what you started.ย ๐๐ฅ
For maximum results, combine with a proper exercise plan.
โย You need to be evaluated by a physician if you have any health problems, are currently taking any medicine or plan on taking any medicine, or plan to lose more than 15 to 20 pounds. If your weight-control plan uses a very low-calorie diet (a special liquid formula that replaces all food for 1 to 4 months), an exam and follow-up visits by a doctor also are needed.
โน๏ธย Weight loss can be achieved either by eating fewer calories or by burning more calories with physical activity, preferably both.ย
โน๏ธย โMaintaining lean muscle is important in weight loss because it plays a key role in metabolism,โ says certified health coach and author ofย Sugar Shockย andย Beyond Sugar Shockย Connie Bennett. โMuscle helps you burn more calories. But when you lose weight too quickly, you lose muscle and your body slows down calorie burning. Fast weight loss can even cause permanent slowing of metabolism.โ
A healthy weight loss program consists of:
- A reasonable, realistic weight loss goal
- A reduced-calorie, nutritionally-balanced eating plan
- Regular physical activity
- A behavior change plan to help you stay on track with your goals
โน๏ธย GENERAL INFORMATION
Losing, gaining, or staying at the same weight all depend on how many calories you eat and how many calories your body uses over time. If you eat more calories than you use, you will gain weight; conversely, if you eat fewer calories than you use, you will lose weight.ย A weight loss of 1 to 2 pounds a week is the typical recommendation, which means about 500 calories cut from your weight maintenance calorie allowance. Although that may seem like a slow pace for weight loss, it’s more likely to help you maintain your weight loss for the long term.
We want to help you with each of these components.
Keep in Mind
- Calories count
- Portions count
- Nutrition counts
- Even a small amount of weight loss can lead to big health benefits
- Strive to develop good habits to last a lifetime
- Discuss weight loss with your doctor before getting started
Getting started
- Check your Body Mass Indexย (BMI) – an indicator of body fat – and see where it fits within the BMI categories.
- Discuss weight loss with your doctor and decide on a goal. If you have a lot of weight to lose, set a realistic intermediate goal, maybe to lose 10 pounds. Remember that even a small amount of weight loss can lead to big health benefits.
How Do I Know Which Weight Loss Plan is Right For Me?
- Keep in mind that you want to develop lifestyle habits that will help you maintain your weight in a healthy range. A short-term “diet” that you “go on” and then “go off” is not the answer to long-term weight management.
- In choosing how to go about losing weight, keep in mind the key habits of people who have lost weight and kept it off. These people are called “Successful Losers” by the weight control experts who have studied them.
Key Behaviors of Successful Losers
- Getting regular physical activity
- Reducing calorie and fat intake
- Eating regular meals, including breakfast
- Weighing themselves regularly
- Not letting small “slips” turn into large weight regain
Fast weight loss can also cause some side effects including:
- Gallstones
- Gout
- Fatigue
- Constipation
- Diarrhea
- Nausea
Sources
Weight loss meal plan.
Day 1
Find below the meals for Day 1. Note that the meals in blue are links to our videos on How to cook the recipe. We sincerely hope that you like it. Enjoy| 6 Small meals |
|---|
| 07:00 Morning Snack Cals: 294; Carb: 32g; Prot: 16g; Fat: 13g Green Smoothie |
| 10:00 Breakfast Cals: 367; Carb: 47 g; Prot: 24 g; Fat: 11 g Avocado toast |
| 13:00 LunchCals: 412; Carb: 39 g; Prot: 15 g; Fat: 25 g Simple Green Salad Bruschetta with summer squash and pepper |
| 17:00 Afternoon snack Cals: 265; Carb: 43 g; Prot: 10 g; Fat: 8 g Overnight chia-berry oats |
| 20:00 Dinner Cals: 265; Carb: 43 g; Prot: 10 g; Fat: 8 g ๐ Grilled Salmon ๐พ Simple rice recipe |
| 21:30 Late snack Cals: 3; Carb: 0 g; Prot: 0 g; Fat: 0 g Tea, herb, chamomile, brewed |
Day 2
Find below the meals for Day 2. Note that the meals in blue are links to our videos on How to cook the recipe. We sincerely hope that you like it. Enjoy| 6 Small meals |
|---|
| 08:00 Morning SnackCals: 241; Carb: 34g; Prot: 8g; Fat: 10g ๐น Blueberry smoothie |
| 10:00 BreakfastCals: 370; Carb: 18 g; Prot: 17 g; Fat: 28 g ๐ฅ๐ฅ Omelette with tomato avocado and pepper |
| 13:00 LunchCals: 461; Carb: 18 g; Prot: 18 g; Fat: 38 g ๐ฝ๏ธ๐ BLT keto avocado wraps |
| 17:00 Afternoon snackCals: 335; Carb: 43 g; Prot: 9 g; Fat: 16 g ๐ฎ Very berry chia pudding |
| 20:00 DinnerCals: 440; Carb: 11 g; Prot: 28 g; Fat: 35 g ๐ Grilled mackerel ๐ฅ Simple green salad |
| 21:30 Late snackCals: 3; Carb: 0 g; Prot: 0 g; Fat: 0 g Tea, herb, chamomile, brewed |
Day 3
Find below the meals for Day 3. Note that the meals in blue are links to our videos on How to cook the recipe. We sincerely hope that you like it. Enjoy| 6 Small meals |
|---|
| 08:00 Morning SnackCals: 293; Carb: 32 g; Prot: 15.8 g; Fat: 12.5 g ๐น Green smoothie |
| 10:00 BreakfastCals: 367; Carb: 46.5 g; Prot: 23.1 g; Fat: 11 g ๐ฅ ๐ฝ๏ธ ๐ Avocado toast |
| 13:00 LunchCals: 419; Carb: 32.9 g; Prot: 34 g; Fat: 18.4 g ๐ฅ๐ Green salad with canned tuna Bruschetta with summer squash and pepper |
| 17:00 Afternoon snackCals: 340; Carb: 54.8 g; Prot: 11 g; Fat: 9.6 g ๐ฅฃ Porridge with oats, chia, and blueberries |
| 20:00 DinnerCals: 280; Carb: 43.6 g; Prot: 4.6 g; Fat: 9.8 g ๐ฝ๏ธ๐ Vegan rice with olives in the oven |
| 21:30 Late snackCals: 122; Carb: 9.2 g; Prot: 1.6 g; Fat: 8.6 g Tea, herb, chamomile, brewed - 1 cup 8 fl oz / 240g Dark Chocolate (70-85% Cocoa) - 20g |
Day 4
Find below the meals for Day 4. Note that the meals in blue are links to our videos on How to cook the recipe. We sincerely hope that you like it. Enjoy| 6 Small meals |
|---|
| 08:00 Morning SnackCals: 298; Carb: 42 g; Prot: 9 g; Fat: 12 g ๐น Strawberry smoothie |
| 10:00 BreakfastCals: 370; Carb: 18 g; Prot: 17 g; Fat: 28 g ๐ฅ๐ฅ Omelette with tomato avocado and pepper |
| 13:00 LunchCals: 411; Carb: 38 g; Prot: 14 g; Fat: 25 g ๐ฅ Simple green salad Bruschetta with summer squash and pepper |
| 17:00 Afternoon snackCals: 335; Carb: 42 g; Prot: 8.6 g; Fat: 16 g ๐ฎ Very berry chia pudding |
| 20:00 DinnerCals: 304; Carb: 31 g; Prot: 28 g; Fat: 8.5 g ๐ฅ๐ Tuna macaroni salad |
| 21:30 Late snackCals: 122; Carb: 9.2 g; Prot: 1.6 g; Fat: 8.6 g Tea, herb, chamomile, brewed - 1 cup 8 fl oz / 240g Dark Chocolate (70-85% Cocoa) - 20g |
Day 5
Find below the meals for Day 5. Note that the meals in blue are links to our videos on How to cook the recipe. We sincerely hope that you like it. Enjoy| 6 Small meals |
|---|
| 08:00 Morning SnackCals: 241; Carb: 33 g; Prot: 8 g; Fat: 10 g ๐น Blueberry smoothie |
| 10:00 BreakfastCals: 370; Carb: 18 g; Prot: 17 g; Fat: 28 g ๐ฅ๐ฅ Omelette with tomato avocado and pepper |
| 13:00 LunchCals: 560; Carb: 14 g; Prot: 32 g; Fat: 42 g ๐ ๐ฎ Fish tacos wraps |
| 17:00 Afternoon snackCals: 335; Carb: 42 g; Prot: 8.6 g; Fat: 16 g ๐ฎ Very berry chia pudding |
| 20:00 DinnerCals: 262; Carb: 3 g; Prot: 27 g; Fat: 15 g ๐ Grilled Salmon |
| 21:30 Late snackCals: 3; Carb: 0 g; Prot: 0 g; Fat: 0 g Tea, herb, chamomile, brewed - 1 cup 8 fl oz / 240g |
Day 6
Find below the meals for Day 6. Note that the meals in blue are links to our videos on How to cook the recipe. We sincerely hope that you like it. Enjoy| 6 Small meals |
|---|
| 08:00 Morning SnackCals: 293; Carb: 32 g; Prot: 16 g; Fat: 13 g ๐น Green smoothie |
| 10:00 BreakfastCals: 367; Carb: 47 g; Prot: 23 g; Fat: 11 g ๐ฅ ๐ฝ๏ธ ๐ Avocado toast |
| 13:00 LunchCals: 411; Carb: 38 g; Prot: 14 g; Fat: 25 g ๐ฅ Simple green salad Bruschetta with summer squash and pepper |
| 17:00 Afternoon snackCals: 335; Carb: 42 g; Prot: 9 g; Fat: 16 g ๐ฎ Very berry chia pudding |
| 20:00 DinnerCals: 304; Carb: 31g; Prot: 28g; Fat: 9 g ๐ฅ๐ Tuna macaroni salad |
| 21:30 Late snackCals: 122; Carb: 9 g; Prot: 2 g; Fat: 9 g Tea, herb, chamomile, brewed - 1 cup 8 fl oz / 240g Dark Chocolate (70-85% Cocoa) |
Day 7
Find below the meals for Day 7. Note that the meals in blue are links to our videos on How to cook the recipe. We sincerely hope that you like it. Enjoy| 6 Small meals |
|---|
| 08:00 Morning SnackCals: 298; Carb: 41 g; Prot: 9 g; Fat: 12 g ๐น Strawberry smoothie |
| 10:00 BreakfastCals: 370; Carb: 18 g; Prot: 17 g; Fat: 27 g ๐ฅ๐ฅ Omelette with tomato avocado and pepper |
| 13:00 LunchCals: 473; Carb: 56 g; Prot: 23 g; Fat: 17 g Bruschetta with summer squash and pepper |
| 17:00 Afternoon snackCals: 265; Carb: 42 g; Prot: 9 g; Fat: 7 g ๐ฅฃ Overnight chia-berry oats |
| 20:00 DinnerCals: 439; Carb: 11 g; Prot: 27 g; Fat: 34 g ๐ Grilled mackerel ๐ฅ Simple green salad |
| 21:30 Late snackCals: 3; Carb: 0 g; Prot: 0 g; Fat: 0 g Tea, herb, chamomile, brewed - 1 cup 8 fl oz / 240g |
