Finding a quick weight loss plan that suits your goals can be challenging with the number of diet plans available. The U.S. News ranks 40 diet plans for their effectiveness in weight loss. Trying each diet plan is impossible, especially if you’re looking for a quick weight loss diet plan. In addition, their effectiveness depends on your weight loss goals.
Do you want one that helps lose fat on your apron belly, lose arm fat, or a simple, quick weight loss diet plan to keep fit? We’ve curated a simple 7-day diet plan to jumpstart your weight loss journey.
The Basics of Quick Weight Loss Meal Plans
Weight loss meal plans vary by person and one’s weight loss goals. Some people lose weight by following low-carb diets, while others focus on high-protein foods. Similarly, some people look for weight loss diet plans for specific goals, e.g., how to lose 20 pounds in a month or the fastest way to lose weight for women.
A good rule of thumb is to follow a meal plan that allows a weight loss of 1-2 pounds weekly for long-term weight management. Note that quick weight loss isn’t sustainable; sticking to a regimen with lasting weight loss results is best. However, the diet must not be too restrictive to cause extreme weight loss, leave you too hungry, or cut out major food groups. A typical weight loss diet plan must focus on:
Adding Healthy Proteins, Veggies, and Fat
A plate should contain protein, a small portion of carbohydrates, fat, and veggies. Proteins reduce appetite by regulating the hunger hormone level ghrelin. A high protein intake is crucial in muscle-building because it preserves muscle mass. Proteins replace fat and carbs and boost satiety hormones, so you eat fewer calories and lose weight. Meats, eggs, fish, seafood, and plant-based proteins like quinoa, tofu, and beans are great protein sources.
Most weight loss meal plans warn against eating fatty foods, but the truth is dietary fat helps lose weight and keeps the body functional. However, you want to focus on healthy fats like olive oil, avocado oil, nuts, and seeds. They increase satiety, regulate the hunger hormone, and protect the body from heat-related illnesses.
Veggies, on the other hand, provide essential nutrients to the body, and you can bulk up without increasing carbs. Tomatoes, kale, broccoli, spinach, Brussels sprouts, lettuce, peppers, cucumber, green peas, and cabbage are great examples of veggies to add to a weight loss diet plan.
Reducing Carb Intake
Besides adding protein, veggies, and healthy fats to your weight loss diet, you must reduce carb intake. This means reducing starches and sugars and replacing them with whole grains and fiber-rich foods. Whole grains keep the body full longer, reducing cravings for sugars or carbs. As a result, the body uses stored fat for energy leading to weight loss. Low carb diets are particularly effective for women who want to lose arm fat.
It’s also important to consider the following factors when looking for a quick weight loss meal plan:
- Your activity level
- Amount of weight you want to lose
- Time required to shop and prepare the meal plans
- Difficulty in executing some recipes
- Whether the plans include other family members
- Dietary requirements (if you’ve certain medical conditions)
7-Day Weight Loss Plan
If you are looking for a quick weight loss diet plan, this 7-day diet should help you. You can extend it for a month or two until you achieve your goal. If you follow a 1200-1800 calorie diet, you’re likely to lose 1-2 pounds a week which translates into 4-8 pounds a month.
However, if looking for a rapid weight loss diet plan, you can reduce the portions to 500-800 calorie diets. Such diets are restrictive as they’re deficient in carbs and are associated with side effects such as fatigue, nutrient deficiencies, hair loss, and rapid weight loss. This post looks at a 7-day, 1200-1800 calorie diet. It consists of three meals and snacks with proteins, healthy fats, and carbs.
Breakfast: A whole-grain muffin, a cup of skim milk, 2 Slices of bacon, and wedged slice of honeydew
Snacks: Apple slices with peanut butter spread or low-fat vanilla yogurt mixed with three tablespoons of berries and low-fat granola
Lunch: Pinto beans served with a portion of rice or mashed potatoes, and Caesar salad
4 p.m. snack: Baked chips with guacamole spread
Dinner: Sesame salmon served with mashed sweet potatoes and broccoli
Breakfast: Avocado-egg toast served with fresh juice (blended)
Snack: Boiled egg with two slices of pitta, and tea/coffee
Lunch: Chicken salad, corn, and lettuce
4 p.m. snack: Baby carrots and hummus
Dinner: Boneless, skinless chicken breast (4 ounces), served with sautéed spinach, and baked/mashed sweet potato
Breakfast: Scrambled eggs (cooked with olive oil), whole-grain toast, blueberries, and skim milk
Snack: Fat-free vanilla yogurt, chopped walnuts, and a sliced apple
Lunch: Tuna salad served with cucumber, lettuce, and tomato
4 p.m. snack: An orange and one string cheese stick (fat-free)
Dinner: Beans with cauliflower rice. Finish off with one scoop of ice cream
Breakfast: Burrito served with a slice or a cup of melon. Be sure to use whole wheat flour when making the tortillas
Snack: A cup of apple cider served with blueberries
Lunch: Steamed shrimp served with baked potato, unsweetened Greek yogurt, salsa, and steamed spinach
4 p.m. snack: Sliced lean ham and an apple
Dinner: Wild salmon served with brown rice, leafy greens topped with low-fat Caesar dressing, and fruits (diced pears and strawberries)
(Dessert- One ounce of 100-150-calorie ice cream bar)
Breakfast: Smoothie made with protein bars for weight loss, oat milk, and berries
Snack: Raspberries topped with a teaspoon of honey and fat-free Greek yogurt
Lunch: Prepare a quesadilla and serve with Greek yogurt or cottage cheese and cucumber spears. Be sure to use whole-grain flour tortilla and fat-free refried beans
4 p.m. snack: Whole grain rice cake and peanut butter
Dinner: Roasted pork tenderloin served with a cup of baked acorn squash, and greens (fried with olive oil)
Breakfast: An omelet with a whole egg and four egg whites, diced mushrooms and onion, broccoli, and fat-free refried beans. Serve it with a quesadilla and a cup of diced watermelon.
Snack: A cup of fat-free yogurt, blueberries, and herbal chamomile health tonic
Lunch: A cup of slow-cooked butternut soup, served with wild rice, kale salad, and beets
4 p.m. snack: Smoothie made with a banana, low-fat yogurt, skim milk, and sliced strawberries
Dinner: Prepare jambalaya using chicken, brown rice, veggies, and shrimp. You can use turkey sausage instead of shrimp and combine it with black beans and sliced salsa. Serve it with sautéed spinach.
Breakfast: Blueberry pancakes served with two tablespoons of fat-free Greek yogurt mixed with maple syrup
Snack: Fat-free cottage cheese, a tablespoon of almonds, and a cup of cherries
Lunch: Black bean salad made using black beans, orange slices, red onion, veggies, chopped red bell peppers, and scallions. You can serve it with fruit and stone-ground corn tortilla.
4 p.m. snack: Half a cup of boiled or steamed edamame sprinkled with sea salt. It’s best served in pods.
Dinner: Hawaiian slow-cooked Kalua pork served with steamed broccoli tossed in lime juice and olive oil and seasoned with salt
How To Check Calorie Intake When on a Quick Weight Loss Diet
A weight loss diet plan is only as effective as the number of calories you can burn. This means counting the number of calories in food portions is critical to a weight loss diet plan. A review of weight loss programs found that calorie counting led to more weight loss by 7 pounds.
However, finding out the number of calories you must eat can be challenging because it depends on various factors like age, activity level, sex, current weight, and metabolic health, among other factors.
When counting calorie intake, the first thing to do is to determine how many you need in a day. For example, women aged 19-30 need 2000-2400 calories daily. Therefore, a female on a weight loss workout plan for beginners will need fewer calories than this range to lose weight. You can work with a dietician or use an online calculator to determine the ideal daily calorie number.
Regular online calorie calculators use metrics such as height, weight, gender, age, and activity level to calculate the number. At the same time, advanced versions factor in other features like pregnancy, one’s occupation, and illnesses. Once you have the number, you can start creating a deficit by eating fewer calories. This means you must keep track of the number of calories in food portions, including:
Tracking the calorie count in fresh food is challenging because they don’t have labels. However, you can easily find their nutrition information with food tracking apps and FDA’s Food Central database.
Counting the calories in packed foods is easy because they are displayed on the nutrition label. Be sure to check the portions because they increase calorie intake. For example, if you’re eating two servings, multiply the calorie count by 2.
Drinks also contribute to the daily calorie intake. A good rule of thumb is to stick to coffee, tea, and water because they don’t have calories. If you must take other beverages like soda, smoothies, or alcohol, count the calories.
The FDA ordered restaurants with more than 20 branches to display the calorie information for all menu items, which makes it easy to monitor calorie intake. However, asking the waitress if you’re dining at a local restaurant is best because they hardly disclose calorie counts on their menus. Check the portion sizes, too, because, in some restaurants, a single meal provides double or triple what a regular person needs.
Scales provide the most accurate way of measuring portion sizes. However, since this method is time-consuming, it’s best to use measuring cups or comparisons when dining in a restaurant. A serving of rice, for example, is equal to ½ a cup, and when served on a plate, it shouldn’t be more than the size of a computer mouse. A serving of cheese is equal to 1.5 oz, meaning it should exceed your thumb size.
It’s not easy to make an accurate calorie count on all the foods, but it’s essential to record your intake accurately. It would help if you used a scale at the beginning to understand the portion sizes better.
Here are some commonly asked questions regarding a quick weight loss diet plan.
What is the fastest way to lose weight for women?
The fastest way to lose weight for women is to cut back on refined carbs and eat more protein-rich foods, veggies, and healthy fats. You also want to keep your body hydrated and add cardio exercises to your routine. Cardio exercises increase the heart rate and help burn more calories.
How many calories should you eat on a quick weight loss diet plan?
A diet plan that yields 1200 calories each day should help you lose weight quickly. On average, you lose 1-2 pounds a week without losing muscle mass. The meals should have enough protein and fiber to keep you feeling full longer while cutting back on calories.
What is the best way to reduce calorie intake on a quick weight loss diet plan?
Cutting back on processed foods like fast foods, sugary beverages, and high-carb snacks and replacing them with healthier options like fruits and veggies is the best way to reduce calories. However, you must maintain a healthy number of calories depending on factors such as sex, current weight, and activity level.
What Is the Best Quick Weight Loss Diet Plan?
The best quick weight loss diet plan should reduce carbs and stack up on proteins, veggies, and fruits. The low-carb diet allows you to eat healthily and still lose weight. Our diet plan is optimized to minimize meal preps and help reuse ingredients, making your weight loss journey more straightforward.