Achieve Your Ideal Weight In Just 7 Days With This Custom Weight Loss Plan!

Weight Loss

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Published on: 11-May-2024

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Anvesha Chowdhury

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Achieve Your Ideal Weight In Just 7 Days With This Custom Weight Loss Plan!

Achieve Your Ideal Weight In Just 7 Days With This Custom Weight Loss Plan!

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Hello, readers! There is a constant debate over fad diets and personalised diet plans. The internet bombards us with promises of quick weight loss – "lose 10 pounds in a week!" or "get a model body in 30 days!" While these claims might be catchy, the reality is far more nuanced. One-size-fits-all diet plans rarely deliver lasting results. Here's why personalised weight loss plan or custom weight loss plan is the key to achieving your goals:  

Research shows that customised diet plans for weight loss can be significantly more effective than generic plans. Studies indicatehigher success rate (up to 30% more) when individuals follow individualised custom weight loss plans. This is because these plans involve registered dietitians considering your unique needs, preferences, and lifestyle. Their expertise in creating a personalised meal plan for weight loss that's not just effective but also safe and sustainable.  

So, forget the frustration of meal plan generators based on ingredients or generic online plans. Let's explore the world of custom weight loss plans and unlock the secrets to achieving your ideal weight healthily and sustainably. 

Table Of Contents 

1. What Do You Mean By A Customised Diet Plan For Weight Loss? 

2. Individualised Custom Weight Loss Plan: 7-Day Personalised Meal Plan For Weight Loss 

3. How To Create A Personalised Weight Loss Plan? 

4. Dietitian’s Recommendation 

5. The Final Say 

6. FAQs 

7. References 

What Do You Mean By A Customised Diet Plan For Weight Loss? 

A custom weight loss plan is a tailored eating regimen meticulously crafted to suit an individual's distinct physiological requirements, dietary preferences, and health objectives. Rather than sticking to a generic diet protocol, a personalised plan is rooted in a comprehensive assessment conducted by a qualified nutrition expert. This assessment delves into various facets of the individual's health, including metabolic rate, body composition, existing medical conditions, and lifestyle habits.  

Drawing upon scientific principles of nutrition, a custom weight loss plan is designed to optimise the individual's nutrient intake while addressing specific dietary restrictions or health concerns. Through detailed analysis of the individual's current dietary patterns and nutritional deficiencies, the plan aims to correct imbalances and foster improved overall health. Furthermore, this customised diet plan for weight loss considers the intricate connection between macronutrients, micronutrients, and caloric intake to support the individual's unique metabolic needs and health goals.  

A custom weight loss plan is a personalised roadmap toward achieving and sustaining optimal health outcomes. Providing tailored dietary recommendations rooted in scientific evidence and aligned with the individual's preferences and lifestyle empowers them to make rational and thoughtful food choices and cultivate sustainable habits conducive to long-term well-being. 

Individualised Custom Weight Loss Plan: 7-Day Personalised Meal Plan For Weight Loss  

A free custom weight loss plan is more accessible to design with professional help. However, one can start with the following basic diet plan to commence their weight loss journey. Have a look at this sample, customised diet plan for weight loss:  

Day 1: Custom Weight Loss Plan (1400 kcal Veg)   

Pre-workout meal   

1 Banana with 1 Tbsp of peanut butter   

Breakfast (post-workout)   

  • Oats cheela - 2  

  • 1 Small bowl of curd 

Mid Meal   

A medium bowl of fruits   

Lunch 

  • Chapati- 2   

  • Lauki raita - 1 small bowl  

  • Spinach dal - 1 small bowl  

  • Mixed salad with greens- 1-quarter plate 

Dinner 

  • Lentil soup- 1 medium size bowl  

  • Paneer tikka with yoghurt dip (100 gm paneer)  

  • Steamed broccoli- 100 gm 

 

Day 2: Custom Weight Loss Plan (1400 kcal Veg) 

Pre-workout meal   

1 Apple 

Breakfast (post-workout) 

  • One small bowl of vegetable upma  

  • 1 Tbsp of peanut chutney 

Mid Meal   

A medium bowl of fruits   

Lunch 

  • One small bowl of brown rice  

  • Curd - 1 small bowl  

  • Rajma - 1 small bowl  

  • Mixed salad with greens- 1-quarter plate 

Snacks 

  • Roasted chana and peanuts- a handful  

  • 1 glass of coconut water 

Dinner 

  • Beetroot pumpkin soup- 1 medium size bowl  

  • Vegetable brown rice - 1 medium size bowl   

  • Mint chutney- 2 Tbsp 

 

Day 3: Custom Weight Loss Plan (1400 kcal Veg)   

Pre-workout meal   

1 apple with 1 tsp virgin coconut oil   

Breakfast (post-workout)   

  • 2 moong dal idli   

  • 1 small bowl of sambhar 

Mid-Meal 

Fruit bowl - 1 medium   

Lunch 

  • Brown rice- 1 small bowl  

  • Spinach tomato veg- 1 small bowl  

  • Chole- 1 small bowl  

  • Cucumber and carrot salad- 1-quarter plate 

Snacks 

Roasted peanuts -3 Tbsp   

Dinner 

  • Ragi roti- 1   

  • Tofu curry - 1 small bowl    

  • Coriander chutney - 2 Tbsp 

 

Day 4: Custom Weight Loss Plan (1400 kcal Veg) 

Pre-workout meal   

1 Brown bread toast with 1 tsp peanut butter    

Breakfast (post-workout)   

 

  • Two moong dal chilla   

  • 2 Tbsp mint coriander chutney 

Mid-Meal 

A bowl of fruits 

Lunch 

  • Chapati- 1  

  • Soybean curry- 1 small bowl  

  • Yellow dal - 1 small bowl  

  • Broccoli salad 

Snacks 

Carrot sticks with hung curd dip   

Dinner 

  • Quinoa khichdi- 1 medium size bowl  

  • Spinach curry - 1 medium size bowl   

  • Steamed vegetables 

 

Day 5: Custom Weight Loss Plan (1400 kcal Veg) 

Pre-workout meal   

One banana   

Breakfast (post-workout) 

Dalia porridge topped with nuts - 1 medium size bowl   

Mid meal 

A bowl of fruits 

Lunch 

  • Raita   

  • Tofu curry- 1 small bowl  

  • Brown rice - 1 small bowl  

  • Mixed vegetable salad 

Snacks 

  • Roasted cottage cheese cubes (100gm)  

  • Green chutney- 1 Tbsp 

Dinner   

  • Beetroot pumpkin carrot soup- 1 medium size bowl  

  • Sauteed vegetables with roasted peanuts- 1 small size bowl 

 

Day 6: Custom Weight Loss Plan (1400 kcal Veg) 

Pre-workout meal   

1 apple with 1 Tbsp of peanut butter   

Breakfast (post-workout)   

  • 1 small bowl of vegetable upma  

  • 1 Tbsp coconut chutney 

Lunch   

  • Multigrain chapati- 2   

  • Cabbage sabji- 1 small bowl  

  • Spinach dal - 1 small bowl  

  • Green salad 

Mid-Meal 

A bowl of fruits    

Snacks 

Handful of nuts with roasted makhana- 1 small bowl   

Dinner 

  • Mixed vegetable soup- 1 medium size bowl  

  • Vegetable brown rice - 1 small size bowl   

  • Mint chutney- 2 Tbsp 

 

Day 7: Custom Weight Loss Plan (1400 kcal Veg) 

Pre-workout meal   

1 banana with 1 Tbsp of peanut butter   

Breakfast (post-workout)   

  • 1 miniature bowl of ragi porridge   

  • 1 small bowl of diced fruits 

Mid meal   

A bowl of fruits   

Lunch 

Boiled chickpea salad with cherry tomatoes, cucumber and tahini dressing  

Snacks 

1 medium bowl of fruits   

Dinner 

  • Lentil soup- 1 medium size bowl  

  • Vegetable khichdi - 1 medium size bowl   

  • Mint chutney- 2 Tbsp 

How To Create A Personalised Weight Loss Plan? 


Creating a personalised weight loss diet plan involves several essential steps to ensure it is right for you. One can follow the steps and consult a professional to start with a personalised diet plan. 

1. Know Where You Stand 

Understand your health, eating habits, and weight loss goals. Think about your age, gender, weight, height, activity, and what you eat. It is always helpful to be transparent with your nutrition expert, like a dietitian, to get a good idea of where you are and what needs to be followed.  

2. Set Realistic Goals 

It is essential to set realistic goals that you can reach. Aim to lose weight at a pace of 0.5 - 1 kg per week, which is safe and doable for most people.  

3. Find Your Calorie Needs 

Calculate your daily calorie intake. You can use online calculators such as ToneOp Fit or talk to a professional to help you do this. This will give you an idea of how much food you should eat to lose weight.  

4. Plan Your Meals 

Design a balanced meal plan that includes everything your body needs to stay healthy irrespective of you trying to losing weight. Think about filling your plate with fruits, veggies, lean proteins, whole grains, and healthy fats 

5. Watch Your Portions 

Keeping a close eye on how much you are eating is beneficial. Paying attention to portion sizes can help you avoid overeating and keep you on track with your weight loss goals.  

6. Track Your Food 

Write down what you eat daily, or use the ToneOp app to track your food and calories. This can help you see what you are eating and make necessary changes.  

7. Get Moving 

Remember to add exercise to your plan. Walking, jogging, biking, or dancing can help you burn more calories and expedite the results of your custom weight loss plan faster.  

8. Drink Up 

Drink plenty of water throughout the day. It can help you stay hydrated, feel full, and keep your body working as it should.  

9. Get Support 

For help and encouragement, consider contacting a dietitian, personal trainer, or weight loss coach. The role of a dietitian for weight loss is crucial, as they provide personalised nutrition plans tailored to individual needs and goals. 

10. Be Flexible 

Remember that everyone's body is unique, so the journey to weight loss will also be unique. So, be ready to adjust your plan as you go. Stay patient and keep at it—small changes can add to significant results over time. 

Dietitian’s Recommendation 

As a dietitian, I recommend that individuals seek a personalised and custom weight loss plan for sustainable weight loss. While following a generic diet plan, people are disappointed and do not consider multiple aspects like metabolic rate, lifestyle, eating habits, sleeping patterns, working schedules, hydration, etc. Hence, consulting a professional to have an individualised custom weight loss plan should be the first step in commencing the weight loss journey. 

                                                                                   Dt. Aditi Upadhyay 

The Final Say 

In summary, a personalised or custom weight loss plan considers individual factors like age, gender, metabolism, and lifestyle to provide a roadmap for sustainable change. It promotes long-term success and well-being by providing specialised diet, exercise, and support. Don’t forget that nutritionists and dietitians play critical roles in this journey. If you want to have your custom weight loss plan ready for you, then reach out to us at ToneOp! 

FAQs 

1. What is a customised diet plan? 

A customised diet plan is designed to meet the individual's specific needs, considering characteristics such as age, weight, health goals, and dietary preferences. It offers tailored advice on nutrition, meal scheduling, portion sizes, and food choices to promote optimal health and achieve specific goals.  

2. How do I create a personalised weight loss plan? 

A personalised weight loss diet plan is meticulously crafted following a thorough evaluation by a proficient healthcare expert, like a registered dietitian or nutritionist. This evaluation encompasses an analysis of various elements such as current eating patterns, medical background, lifestyle choices, and weight loss objectives to curate a tailored blueprint. 

3. How do I make an individualised custom weight loss plan? 

A custom weight loss plan can wield significant efficacy when customided to align with the unique needs of an individual and diligently adhered to. By pinpointing the specific factors contributing to weight gain and implementing tailored tactics for wholesome eating and physical activity, individuals can attain sustainable weight loss outcomes and enhance their overall health and wellness. 

4. Is a free custom weight loss plan effective? 

There are various weight loss diet plans that are free and can be effective to achieve weight loss like intermittent fasting, the DASH diet, The Mediterranean Diet, etc. 

5. How do I make a weight loss plan? 

You can start with: 

  • Finding nutrient dense foods to incorporate into your diet 

  • Stick to an eating schedule 

  • Replace your unhealthy snacks with healthy snacking 

  • Keep yourself hydrated 

  • Take up a fitness regime. 

References 

About ToneOp 

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

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