7 Best Summer Dieting Plans For Weight Loss: Foods, Tips & More!
Health
Published on: 26-Mar-2024
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7 Best Summer Dieting Plans For Weight Loss: Foods, Tips & More!
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When it comes to choosing the best dieting plan for weight loss, the options can be overwhelming. However, specific diet plans have gained popularity for their effectiveness in promoting healthy weight loss. These meal plans for weight loss often emphasise whole, nutrient-rich foods while minimising processed and high-calorie options. Incorporating foods that support metabolism, control hunger, and provide essential nutrients in the best diet to lose weight is key to successful weight loss.
It is imperative that you keep your weight in check for your health. Being overweight and obese can lead to several health complications, such as diabetes, high cholesterol, heart attack, stroke, etc. But to Indians, who do not follow this principle at all, it seems gimmicky. New data from the National Family Health Survey (NFHS) shows that one in four Indians are obese.
According to recent studies, obesity rates among women have increased from 21% to 24% and among men from 19% to 25%. To address these concerns, let's explore a curated list of best dieting plan for weight loss along with 10 best foods and a sample dieting plan for weight loss to help you achieve your fitness goals. Let’s get into the topic, readers!
Table Of Contents
1. Summer Slimming: Which Is The Best Dieting Plan For Weight Loss?
2. What Foods Help Burn Belly Fat?
3. How To Plan Diet Chart For Weight Loss?
4. Best Diet Plan For Weight Loss In Summer
5. Dietitian’s Recommendation
6. The Final Say
7. FAQs
8. References
Summer Slimming: Which Is The Best Diet Plan For Weight Loss?
The best nutrition plan for weight loss can help you get on the path to weight loss and stay healthy by preventing nutritional deficiencies. Let’s explore some of them:
1. Balanced Diet
A balanced diet is crucial for summer slimming and weight loss due to its approach to complete nutrition, which ensures that the body receives all the essential nutrients it needs while promoting satiety and energy balance. According to a study published in the Journal of the Academy of Nutrition and Dietetics, individuals following a balanced diet for weight loss rich in fruits, vegetables, whole grains, lean proteins, and healthy fats experienced greater success and improved body composition compared to those on restrictive or fad diets.
2. Intermittent Fasting
Intermittent fasting is a healthy eating pattern where typically, a person abstains from eating for a while and then eats only during very small periods. For example, your fasting window might be from 6 PM to 1 PM the next day. This diet only allows you to eat during a 5-hour window.
So, how does it help you lose weight? Intermittent fasting can help you avoid a calorie deficit since you usually cannot consume enough food during a short meal window. However, IF should only be followed under guidance of a dietitian or nutritionist as it can result in nutrient deficiencies.
3. Detox Diet
Detox diets are often touted as effective for summer slimming and weight loss due to their focus on cleansing the body of toxins accumulated from unhealthy eating habits. For instance, a small study published in the Journal of Chiropractic Medicine found that participants who followed a detox diet plan experienced improvements in weight, body mass index (BMI), and blood pressure after just seven days.
Detox diets typically emphasise consuming nutrient-rich fruits, vegetables, and water, which can promote hydration, reduce bloating, and increase feelings of satiety, ultimately supporting weight loss efforts.
4. Mediterranean Diet
The Mediterranean diet is renowned for its effectiveness in promoting weight loss and overall health. This dietary approach, prevalent in Mediterranean countries, has been linked to lower rates of heart disease due to its emphasis on moderate calorie intake, high fibre content, and satiating qualities.
By following the Mediterranean diet, you naturally consume fewer calories while enjoying nutrient-dense foods like barley and corn for whole grains, lean proteins, nuts and olive oil for healthy fats, and abundant fruits and leafy vegetables. This combination of wholesome ingredients supports weight loss and contributes to optimal heart and blood health.
5. Weight Watchers
This diet encourages you to avoid processed foods, but there are no restrictions. Weight Watchers works on a points system, where each food is worth a certain number of points based on the number of calories it contains. The higher a food's calorie content, the higher its score. Depending on their goals, each person has certain points to achieve per day (e.g., lose 1 kg per week).
This points system is a simple way to track calories so you can eat fewer calories than you need. This is why we end up with a calorie deficit. One pound of fat contains 3,500 calories, so you may have a calorie deficit after losing weight.
6. Eat Well Plate
It is not really a low-calorie diet but rather a guide for developing “healthy eating habits.” As a result, it can help you control your weight by limiting the amount of food you eat each day. To eat healthy, it is recommended that you eat at least five servings of fruits and vegetables per day. This will help you get the micronutrients and fibre you need.
The remaining quarter of your plate should consist of starchy carbohydrates, such as potatoes, whole-grain bread, basmati rice, and whole-grain pasta. When carbohydrates enter the body, they are stored as glycogen in the muscles, liver, and brain to produce ATP/energy.
The following 12% of a healthy diet comes from lean protein, which contains essential amino acids for muscle growth and recovery. You can include protein foods (2 x 140 g) twice daily, like fish, chicken, etc.
A small 8% dairy products like cheese, milk, yoghurt, etc. Among many nutrients, dairy products are rich in calcium and vitamin D, which are important for maintaining healthy bones and teeth and adequate bone density.
Oils and spreads make up the smallest portion of the plate (1%). They are used to prepare certain foods and contain healthy fats that are important for maintaining hormonal balance.
7. Low-Calorie Diet (LCD)
These diets typically allow people to consume 1,000 to 1,200 calories per day and men 1,200 to 1,600 calories per day. For most people looking to lose weight quickly, LCD is a better choice than VLCD. However, you won't lose weight as quickly with an LCD, but you can lose just as much weight with a VLCD. LCD can be used in combination with meal replacements and regular foods.
Variations of LCD:
A) Very Low-Calorie Diet (VLCD)
With VLCD, you can lose up to 1.5 to 2 kg (3 to 5 pounds) per week by consuming just 800 calories per day. Most VLCDs use meal replacements such as infant formula, soups, shakes, and bars instead of regular meals, helping you get all the nutrients you need each day. Only people who are obese and require weight loss for medical reasons are advised to follow a VLCD diet.
These diets are often used before weight loss surgery. You will need to get help from your ISP to use VLCD. Most experts recommend not using VLCDs for longer than 12 weeks.
B) Low-Carb Diet
This diet uses a hierarchical pyramid where the most important foods are highlighted in the largest part of the pyramid, with the pyramid getting smaller depending on the importance of the food groups.
The most significant part of the pyramid includes fruits, vegetables, and about 30 minutes of daily activity per day.
Moving up the pyramid, the second largest portion includes carbohydrates such as rice and pasta. They are stored as energy.
Lean proteins and dairy products are the next part of the pyramid and are very important for muscle and bone growth and repair.
Dietary fats, like nuts and oils, are the next most important macronutrients. They are essential for maintaining hormonal balance.
And lastly, this is a snack. Sweets may only provide a psychological boost because they have low nutritional value and do not promote weight loss
What Foods Help Burn Belly Fat?
Let’s explore the top 10 best foods for weight loss:
1. Quinoa
Although quinoa is a seed, it is considered a grain because it has a fluffy, creamy, slightly grainy texture and slightly nutty flavour when cooked. It is rich in protein containing all nine essential amino acids and required minerals, including magnesium, manganese, and iron. High in protein and low in calories, quinoa is not only a great food for weight loss but also a great plant-based meat alternative!
2. Oats
These are rich in fibre and complex carbohydrates, which are essential for supporting your metabolism by keeping insulin levels low after a meal. Eating foods that lower insulin levels can help you lose weight because the surge in insulin causes your body to think it's time to start storing fat.
3. Beans
It provides almost complete nutrition and is a great meat substitute. This excellent dietary product is rich in high-quality protein and fibre, which helps keep you fuller longer and lowers insulin levels.
4. Chilli peppers
It includes jalapeno, habanera and cayenne pepper. A recent 2010 study from the UCLA Center for Human Nutrition found that peppers may help you burn a few more calories and more fat. Researchers found that the heat produced by peppers allows the body to burn more calories and "oxidise" fat layers. This latest study follows other research showing that peppers can improve metabolism and reduce belly fat.
5. Apple
These are a great addition to your weight loss plan for many reasons. A low-fat and calorie fruit, apples are high in vitamins and minerals. It's also rich in fibre, which helps keep your stomach feeling full for a long time. Apples do not increase insulin levels like other fruits do.
6. Dark Leafy Green Vegetables
These are rich in calcium, like kale, spinach, romaine lettuce, Swiss chard, and collard greens, and are ideal for weight loss. One of the key components of weight loss is increasing your metabolism rather than starving your body of calories. These dark leafy green veggies slow down your metabolism and stores energy (fat) more intensively.
7. Broccoli
This superfood is rich in calcium, vitamin C, folate, vitamin A, fibre, cancer-fighting nutrients, and even protein. These high-calcium foods may promote weight loss for the reasons previously mentioned, and they are full of antioxidants that provide many health benefits, including a reduced risk of heart disease and some cancers.
8. Green tea
It contains epigallocatechin gallate (EGCG), an essential chemical which helps your brain and nervous system work faster and burn more calories. EGCG is also a powerful antioxidant that may help fight disease.
9. Lemon
It stimulates your body's digestive system. Rich in citric acid, lemons work with other acids and enzymes to stimulate gastric juices, promoting healthy and efficient digestion. The acidity of lemon juice can improve digestion and balance blood sugar levels after a meal. Spice up your food with a bit of lemon juice, or drink fresh lemon juice with water before a meal to aid digestion.
10. Papaya
It is another food that is rich in enzymes and beneficial for digestive health. Papaya contains papain, an enzyme that digests proteins, as well as other enzymes such as alpha-amylase and proteases that help break down starches, carbohydrates, and proteins. This is necessary for fat loss and speeding up metabolism.
How To Plan Diet Chart For Weight Loss?
It's tempting to believe the promises of fast, fantastic weight loss. It is easier to maintain a cautious and steady approach, though. And in the long run, it often works better than quick weight loss. So, choose a plan with the following features:
Flexibility- Allows customisation to individual preferences and lifestyles.
Balance- Ensures intake of essential nutrients while managing calories.
Likeability- Encourages adherence through enjoyment of meals and activities.
Activity- Promotes calorie burning, fitness, and mood enhancement.
The general recommendation is to lose 0.5 to 2 pounds (0.2 to 0.9 kg) per week. When done correctly, rapid weight loss can be safe. Examples include a medically supervised very low-calorie diet or a brief starting phase of a healthy eating plan.
Best Diet Plan For Weight Loss In Summer
Note the simple meal plan to lose weight and get sustainable results:
Time | Menu | Notes |
Early morning | 1 glass lukewarm water with lemon juice / Aloe Vera juice/Amla juice + 1 tsp chia seeds & 4 almonds | Kickstart your metabolism and hydrate your body with a refreshing drink rich in antioxidants and healthy fats. |
Breakfast | 2 idlis with 1 cup sambar /2 veg stuffed besan cheela with green chutney/ 1 lauki & palak chapati with curd/ 1 bowl veg sprouts chaat /1 bowl veg oats / 2-3 pc khaman/ 2 spoons multigrain muesli with skim milk / 2 egg white with 1 multigrain bread toast | Fuel your day with a nutritious breakfast with protein, fibre, and essential vitamins and minerals. |
Mid-Morning | 1 fruit of your choice + Coconut water / lemon water | Stay hydrated and satisfy your sweet cravings with juicy fruit and replenishing electrolyte-rich beverages. |
Lunch | 1 bowl mixed veg kachumber salad + 2 rotis + 1 cup dal/ chicken curry/ egg bhurji/ paneer or tofu veg + 1 cup mixed vegetable curry + 1 cup buttermilk | Enjoy a balanced meal with protein, fibre, and healthy fats to keep you full and energised throughout the day. |
4 pm | 1 cup green tea with lemon | Boost your metabolism and curb afternoon cravings with a refreshing green tea with antioxidants. |
Evening snacks | 1 bowl roasted chana / roasted peanuts/ mixed seeds & nuts/ jowar puffs | Snack smartly with nutrient-rich options that combine protein, healthy fats, and fibre. |
Dinner | 1 cup mix veg salad + 1 rotis + ½ cup egg white bhurji / tofu bhurji / moong dal + 1 cup low-fat curd | Wind down your day with a light, satisfying dinner featuring protein-rich dishes and fibre-packed vegetables. |
Dietitian’s Recommendation
People who lose weight quickly are also more likely to gain weight quickly. This can lead to other health problems. A balanced diet helps you reach your daily calorie target for weight loss while giving your body the nourishment it needs each day. Along with losing weight, a healthy eating plan also reduces your risk of heart disease and other diseases.
Dt. Lavina Chauhan
The Final Say
This is how for finding the best dieting plan for weight loss involves considering your individual preferences, lifestyle, and nutritional needs. While the foods listed above can be beneficial for promoting weight loss, it's essential to remember that sustainable weight loss requires a balanced approach that includes regular physical activity, adequate hydration, and mindful eating habits.
Speaking with a qualified dietician might help you on your weight loss journey by offering you individualised advice and support. By making gradual, sustainable changes to your diet and lifestyle, you can achieve your weight loss goals and improve your overall health and well-being.
FAQs
1. Which diet plan is best for weight loss?
The effectiveness of a diet plan varies from person to person. It's best to choose a plan that fits your lifestyle and preferences, focusing on balanced nutrition and sustainable habits.
2. Which is the best diet to lose belly fat?
There's no specific diet that targets belly fat exclusively. However, diets rich in whole foods, lean proteins, and healthy fats, like the mediterranean diet, have been shown to promote overall weight loss, including a reduction in abdominal fat.
3. What does an easy eating plan for weight loss include?
An easy eating plan for weight loss includes focusing on portion control, incorporating plenty of fruits and vegetables, choosing lean proteins, and limiting processed foods and added sugars. Planning and preparing meals can help streamline the procedure.
4. What are the healthy meals for weight loss?
Healthy meals for weight loss consist of nutrient-dense foods rich in vitamins, minerals, and essential macronutrients while keeping calories in check. Some of the examples include grilled chicken with roasted vegetables, quinoa salad with avocado, and stir-fried tofu with mixed greens.
5. Which is the best weight loss program?
The best weight loss program aligns with your individual goals, preferences, and lifestyle. It should combine balanced nutrition, regular physical activity, behavior modification techniques, and ongoing support to promote sustainable results.
References
https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/calories.htm
https://www.ehproject.org/nutrition/diet/best-diet-for-weight-loss
https://www.mountsinai.org/health-library/special-topic/diet-for-rapid-weight-loss
https://www.usatoday.com/story/news/health/2024/01/01/new-year-diets-pros-cons/72059444007/
https://www.breathewellbeing.in/blog/best-indian-diet-plan-chart-for-weight-loss/
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/diet-plans/hlv-20049483
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