Nutrition or a scientific weight loss diet is a crucial factor, accounting for about 70% of the success in the weight loss process. Alongside proper exercise, a scientifically planned diet not only brings an ideal body shape but also helps maintain youthful beauty, health, and freshness. So, what does a safe and ‘scientifically standard’ 7-day weight loss meal plan look like? Let’s explore the content below!
Safe and Healthy Weight Loss Principles
The mechanism of weight loss involves the body using more energy than it absorbs from food and nutritional supplements. This causes the body to use its stored energy like excess fat or muscle mass, leading to weight reduction and improved obesity status.
A weight loss diet is beneficial for a healthier body as it is low in carbs or fats, limits sweets, and focuses on nutritious foods. A study has proven that after 3 months, those who persist with a weight loss diet tend to crave less, especially sweets, fast food, and carbs. To achieve healthy and safe weight loss goals, you need to adjust your nutrition, eat a balanced diet, and increase physical activity and exercise.
What is BMI?
Currently, the World Health Organization often uses the Body Mass Index (BMI) to assess weight status. Before designing your meal plan, you need to calculate your BMI to understand your body weight condition as follows:
BMI = Weight / (height x height)
Height is measured in meters. Weight is measured in kilograms. A BMI range of 18.5-23 indicates a well-proportioned body and not obesity. However, many people with a normal BMI still appear overweight due to excess fat, particularly in visible areas like the abdomen, thighs, buttocks, and arms. Therefore, a weight loss meal plan is not only for obese individuals but also for those who want to change their appearance.
Effective 7-Day Meal Plan to Lose 4kg
With this plan, you will eat less than usual but still provide enough energy for the body and can lose up to 4.5kg in a week.
With this plan, you will eat less than usual but still provide enough energy for the body and can lose up to 4.5kg in a week.
Day 1:
- Breakfast: 1 cup of black coffee/green tea (hot, sugar-free), 1 slice of low-sugar peanut butter toast, ½ an orange or ¼ a grapefruit
- Lunch: 1 cup of black coffee/green tea (hot, sugar-free), 1 slice of toasted bread, 1 can of tuna
- Dinner: 100g of meat (preferably white meat like chicken breast, fish fillet, etc.), 100g of green beans, 2-3 bananas, 1 apple
Day 2:
- Morning: 1 slice of toasted bread, 1 boiled egg, 2-3 bananas
- Noon: 1 bowl of low-fat cottage cheese, 5-7 salty crackers, 1 boiled egg
- Evening: 2-3 sausages, 50g boiled carrots, 50g broccoli, 2-3 bananas
Day 3:
- Morning: 1 slice of butter/cheese, 1 apple, 5-7 salty crackers
- Noon: 1 slice of toasted bread, 1 boiled egg
- Evening: 1 can of tuna, 2-3 bananas, 1 scoop of vanilla ice cream
Day 4:
- Morning: 1 glass of milk and 1 banana
- Noon: 1 plate of mixed salad, 1 apple, 2 glasses of water
- Afternoon: 1 small bowl of vegetable soup
- Evening: 1 plate of boiled chayote and turnips, 1 guava, 2 glasses of water
Day 5:
- Morning: Cherry tomatoes, boiled green beans, and 2 glasses of water
- Noon: 1 bowl of brown rice with boiled chicken breast and 2 glasses of water
- Afternoon: Salad with tomatoes and sprouts, 1 yogurt
- Evening: Vegetable soup and 1 glass of water
Day 6:
- Breakfast: 1 plate of boiled vegetables and 1 glass of water
- Lunch: 1 bowl of brown rice with boiled chicken breast and 2 glasses of water
- Afternoon: Boiled carrots and 1 glass of water
Day 7:
- Breakfast: Mixed salad + 1 glass of apple juice
- Lunch: 1 bowl of brown rice with boiled vegetables and vegetable soup
- Afternoon: Boiled carrots + 1 glass of orange juice
- Dinner: Mixed salad, vegetable soup + 2 glasses of water
Harmful Misconceptions in Weight Loss
- Skipping meals: Many believe eating less or skipping meals is better for losing weight. This method leads to dehydration, weakness, fatigue, compromised immunity, and a lackluster complexion.
- Dieting without exercise or exercising without dieting: Both approaches are wrong because nutrition and exercise are complementary; lacking either won’t lead to optimal health and beauty.
- Eating a big meal and then fasting for a long time: This approach disrupts the body’s biological rhythm, overloads the digestive system at one time, and causes digestive disorders.
- Too strict dieting: Being overly meticulous in dieting, like absolutely avoiding certain foods and carefully counting every calorie, can lead to nutritional deficiencies, imbalance, and constant stress about food.
Foods to Limit When Losing Weight
- Carbohydrates: Carbs are a major cause of weight gain due to their high energy content. However, carbs play an important role in brain function. For Vietnamese, completely avoiding carbs is difficult due to the habit of eating rice daily. You don’t need to eliminate carbs completely but gradually reduce them, such as eating less rice or replacing regular rice with brown rice.
- Desserts: It’s hard to resist tempting desserts like fruits, ice cream, cakes, etc. These foods contain a lot of fat, sugar, and chemicals, leading to uncontrolled weight gain.
- Fried and greasy foods: This is not only a recommendation for those wanting to lose weight but also for general health, as such foods not only cause obesity but also other health issues.
Natural Weight Loss Foods to Include in the Meal Plan
- Lemon: Contains acids and helps the body easily absorb calcium, purifies the body, rapidly burns excess fat, detoxifies the liver, and effectively purifies the blood.
- Tofu: Rich in plant protein, it helps you feel full longer and breaks down excess fat in the abdomen. Replace main meals with tofu to speed up the body-slimming process.
- Oatmeal: Can be used as a meal throughout the day. Although many, especially men, dislike its bland taste, it’s precisely why it aids in more effective weight control, as you won’t overeat.
- Whole grains: Long considered a nutritious food rich in fiber and essential minerals. Whole grains not only make you feel fuller longer but also aid digestion, regulate blood sugar, and reduce body cholesterol.
- Green tea: Due to its high antioxidant and vitamin E content, green tea burns excess fat, purifies the body, and prevents diseases.
- Fruits like oranges, bananas, watermelons, and pineapples are effective for weight loss.
- Vegetables: Dark green leafy vegetables are rich in calcium and fiber and are excellent for reducing calorie intake while maintaining nutrition. Eat plenty of fish, lean chicken, eggs, and skimmed milk to provide protein for the body.
Effective 7-Day Weight Loss with Detox Drinks
In addition to food, you also need to choose suitable drinks for your 1-week weight loss meal plan to achieve better results. Cali suggests the following drinks:
Lemon Ginger Tea
If lemon helps reduce swelling and inflammation, ginger boosts metabolism and eliminates toxins through sweat glands. Lemon ginger tea also prevents acne and motion sickness on long trips.
Ingredients:
- A handful of green tea
- 1 lemon
- 3 slices of ginger
- 1 tablespoon of honey
Preparation:
Blanch the tea leaves in boiling water, then steep the tea and ginger in boiling water for 5-10 minutes.
Mix the tea with lemon juice and honey.
Turmeric Honey Tea
If you often have stomach aches, drink a cup of turmeric honey tea every morning. It also helps enhance metabolism.
Ingredients:
- 1 tablespoon of turmeric powder
- 1 tablespoon of ginger powder
- 1 tablespoon of honey
Preparation:
Mix turmeric and ginger powder with boiling water, cover for 5-10 minutes.
Strain the liquid and add honey.
Celery Cucumber Juice
Celery, a popular and effective detox ingredient, is also beneficial for skin health and satiety due to its high nutrient and vitamin content.
Ingredients:
- 5 celery stalks
- 1 green apple
- 1 cucumber
Preparation: Juice the celery, green apple, and cucumber.
With the above suggestions, prepare yourself a scientific 7-day weight loss menu, ensure your health, and bring back your slim and attractive figure!
Discussion about this post