Weight Loss Diet Plans For fast and effective

A fast weight loss diet plan sounds almost too good to be true. Is it even possible to lose weight quickly, look and feel amazing without being forced
into an unsafe diet or without taking harmful drugs? Well, to lose weight successfully, you will need some sort of weight loss diet plan . You have to set some goals and go after them. And results wont come overnight so you will have to be patient. There is no such a thing as an effective and safe fast weight loss plan . You cannot simply pop a pill and burn off all the extra fat in a couple of weeks or even a couple of months. Your body just does not work that way and will either reject or shut down from abusing it with this strategy. Here is a healthy weight lossdiet plan with everything you need to lose weight safely and consistently:

What a good method of fast weight loss?

Your body won’t release fat stores if you lower calories below what it needs and increase exercise. It will slow your metabolism to compensate and store every spare ounce as fat. If you continue lowering your calories, it will continue lowering that set point, til you can survive off nothing and store fat on anything.

You will lose more body fat eating protein and fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast eat all you want but nothing but meat, eggs, healthy oils, mayo, butter and half an avocado a day (you’ll need added potassium). Keep the calories high and the fat percentage high, at least 65% of calories. Adding in green vegetables & some cheese will continue weight loss but at a slower pace.

What’s a great diet for fast weight loss?

Basic Diet Consists of 3-4 days of eating the following foods at each meal (4-5 meals/day):

4-5 oz of fish, chicken, lean beef, turkey
4 cups of veggies of these types (broccoli, cauliflower, green beans, brussell’s sprouts, collard greens, spinach) - these are usually frozen and I measure out 4 cups total of any combination of them
1 tablespoon olive oil
seasonings to taste (salt, pepper, hot sauce, soy sauce - anything without calories). No need to limit salt intake here if you like to salt your foods.

Easy Fast Weight Loss Ideas

This article is taken from iloveindia

In today's world, where everybody is getting conscious about looking good, it has become all the more necessary to keep oneself in shape. If you have a good figure, not only it enables you to flaunt your body, but also it helps in boosting your confidence level. For some people, obesity becomes a serious cause of concern, thus affecting their mental fitness.

There are several reasons as why some people are overweight. It is interesting to know that your metabolism rate has a major impact on your weight loss program. People with low metabolism have a hard time in losing weight because of their slow metabolism fat gets stored in their bodies. There are some people who suffer from the problem of hormonal imbalance, but one of the major causes of obesity in people is their unhealthy eating habits and inadequate exercising.

Given here are some easy and fast weight loss ideas:

• Make water your favorite drink. A person must have a minimum of 8 glasses of water in a day. Avoid taking soft drinks or carbonated beverages; moreover replace them with water. Water helps in reducing weight in the most effective manner.
• Don't stuff yourself with food in a single sitting; instead have 5 to 6 small meals or snacks in a day. Eating several small meals helps the body to release less insulin, which keeps blood sugar steady and helps to control hunger.
• Make a habit of walking. Instead of driving car to the nearby market, prefer walking down. Walking is more important for people in sedentary jobs. Walk for at least 45 minutes every day; it helps in burning extra calories.
• Keep small plates for serving food because a study shows that the less food put in front of us, the less food we'll eat. So downsize your food plates and coffee mugs, and say goodbye to those extra calories.
• Eat more vegetables during meals as water-rich foods like zucchini, tomatoes, and cucumbers reduce your overall calorie consumption. Some other water-rich foods include soups and salads; they are good source of nutrition.
• Use vegetables to make hefty meals. Like pasta salad loaded with vegetables like broccoli, carrots, and tomatoes can be eaten twice. Same applies for stir-fries; add vegetables to make a fluffier omelet.
• Avoid taking white foods as they contain large amounts of carbohydrates, which may further lead to weight gain. Replace white sugar, white rice, and white flour with whole grain breads and brown rice.
• Switch to ordinary coffee because coffee drinks at shops has extra calories, owing to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee, having skim milk brewed with good beans, tastes great and moreover has fewer calories.
• Use skimmed milk as it is high in calcium and low in calories. For coffee, use nonfat powdered milk.
• Prefer eating cereal for breakfast five days a week. Following this, you will consume more fiber and calcium, and less fat than those who eat other breakfast foods.
• Prefer having meals at home. We're more likely to eat more - in fact, more high-fat, and high-calorie foods- when we eat out than eating at home.
• Try to eat slowly and put your fork or spoon down after every bite. Drink water often and talk about your day with your partner. If you eat slowly, you would feel contended with your meal.
• Eat only when your stomach wants food. Usually out of boredom, nervousness, habit, or frustration; many of us unnecessarily have food. If you want to have something specific, it's probably a craving, not hunger.
• Prefer flavorings like hot sauce, salsa, and Cajun seasonings rather than butter and creamy or sugary sauces. These flavorings not only provide flavor with no fat and few calories, but the spicy ones also turn up digestive fires, causing your body to burn more calories.
• Eat fruit rather than drinking fruit juice. Eating whole foods will keep you satisfied for longer period of time than juice. Moreover, fruit juices are very high in calories.
• Eat equal portions of vegetables and grains at dinner. A cup of cooked rice or pasta has about 200 calories, while a cup of cooked veggies has just 50 calories. This will help to avoid a grain calorie overload, and high-fiber veggies will help satisfying your hunger.
• After every two hours, get up and walk around the office or your home for five minutes. A brisk five-minute walk after every two hours will you're your body active.
• Once a week, make a habit of washing something thoroughly - could be floor, windows, shower cabin, bathroom tiles, car, etc. It helps in burning out about four calories for every minute spent in cleaning.
• Take a walk before dinner and it'll not only burn calories, but also cut down your appetite.
• Prefer not eating with a large group as we tend to eat more when we eat with other people, probably because we spend more time at the table. When eating in groups take a note of time and leave the plate, as and when you have had enough.
• Skip watching TV for an hour and go for a walk instead. Or else, you have now time to finish your domestic chores.
• Take most of the calories before noon because studies tell that the more you eat in the morning, the less you'll eat in the evening. Moreover, you will get more chances to burn off those early-day calories than late-night calories.
• Order alcohol by the glass, not the bottle. This way, you'll be more aware of how much alcohol you're intaking. Alcohol is high in calories, however moderate drinking can be good for your health.
• Stock your refrigerator with low-fat yogurt. Cut down 500 calories a day from your diet and eat yogurt three times a day for 12 weeks. It will help you lose more weight and body fat.

Free Low Fat Recipes (2800 Low Calorie Meal)

Reposting from: ChangingShape.com

When selecting a low fat meal, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable diet goals. Start by following the simple guidelines below.

Nutritional and Low Fat Meal Guidelines

1. Commit to consuming 4 - 6 small meals and snacks everyday.
    
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
    
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
    
4. Eat your foods slower.
    
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
    
6. Avoid foods that are high in fat and calories.
    
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
    
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Here is a sample low fat meal (2800 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	12 ounces	coffee-w/caffeine	0.40	1.40	0.00	8.00
	1.5 cup	cottage cheese - 1% fat	42.00	9.00	3.00	246.00
	1 tbps	cream,fluid,half and half	0.44	0.65	1.73	19.55
	0.5 cup	fruit cocktail	0.51	29.76	0.09	114.40
	2 each	Orange- medium	2.20	34.80	0.00	138.00
	1 medium	Peach- medium	0.60	9.70	0.10	37.00
	1 tsp	Sugar-white	0.00	4.00	0.00	15.00
	Total:		46.15	89.30	4.92	577.95
AM Snack
	1 each	Banana-medium	1.20	26.70	0.60	105.00
	3 tbps	Peanut Butter	12.00	10.50	24.45	285.00
	Total:		13.20	37.20	25.05	390.00
Lunch
	1 each	Apple- medium with peel	0.30	21.10	0.00	81.00
	3 each	Bread whole wheat slice	9.00	36.00	3.00	210.00
	1 ounce	Chedder, mild shredded, Kraft Lite Naturals	8.00	1.00	5.00	80.00
	0.1 cup	Lettuce, iceberg, raw	0.06	0.11	0.01	0.66
	1 tsp	Sugar - White	0.00	4.00	0.00	15.00
	12 fluid ounces	Tea- prepared w/tap water	0.00	1.00	0.00	4.00
	2 ounce	turkey breast/white meat	17.00	0.00	0.40	76.50
	0.15 cup	Mayo	0.32	8.42	11.77	137.37
	Total:		34.67	71.64	20.18	604.53
PM Snack
	2 each	Bread- slice rye 7 grain	10.00	72.00	4.00	180.00
	1 tbps	Mayonnaise- Kraft Free, fat free	0.00	3.00	0.00	8.00
	0.5 cup	Tuna solid in water	30.00	0.00	2.00	140.00
	Total:		40.00	75.00	6.00	328.00
Dinner
	1 each	Banana- medium	1.20	26.70	0.60	105.00
	3 each	Bread whole wheat- slice	9.00	36.00	3.00	210.00
	4 tsp	Jelly-strawberry, pure seedless, Knott's	0.00	16.00	0.00	72.00
	2 cup	Milk-skim no fat	16.00	24.00	0.00	160.00
	4 tbps	Peanut Butter	16.00	14.00	32.60	328.00
	Total:		42.20	116.70	36.20	927.00
	Grand Total:		176.22	389.84	92.35	2827.00

Grocery List

Food	Quantity
Apple - medium with peel	7 each
Banana - medium 8 inch	14 each
Bread - slice rye 7 grain	14 each
Bread whole wheat - slice	42 each
Cheddar, mild shredded	7 ounces
Cottage Cheese - 1 % fat	10.5 cups
Cream, fluid, half and half	7 tablespoons
Fruit cocktail	3.5 Cups
Jelly - Strawberry	28 tsp
Lettuce, raw	0.7 cup
Tuna Solid White in water	3.5 ounces
Mayo type, reg., w/salt	1 cup
Mayo type, reg., w/salt	7 tbps
Milk - non fat	14 cups
Orange - medium	14 each
Peach - medium, 4 oz.	7 each
Peanut Butter	49 table spoons
Tea - prepared w/ tap water	84 ounces
Sugar - white	14 tea spoons
Turkey Breast / White Meat	14 ounces

Free Diet Menu (2200 Calorie)

Reposting from:ChangingShape.com

When selecting a menu to lose body fat, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple guidelines below.

Nutritional and Diet Menu Guidelines

1. Commit to consuming 4 - 6 small meals and snacks everyday.
    
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
    
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
    
4. Eat your foods slower.
    
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
    
6. Avoid foods that are high in fat and calories.
    
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
    
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Here is a sample diet Menu (2200 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	12 ounces	coffee-w/caffeine	0.40	1.40	0.00	8.00
	1.5 cup	cottage cheese - 1% fat	42.00	9.00	3.00	246.00
	1 tbps	cream,fluid,half and half	0.44	0.65	1.73	19.55
	0.5 cup	fruit cocktail	0.51	29.76	0.09	114.40
	Total:		43.35	40.80	4.82	387.95
AM Snack
	1 each	apple-medium with peel	0.30	21.10	0.00	81.00
	1 each	Banana-medium 8 inch	1.20	26.70	0.60	105.00
	Total:		1.50	47.80	0.60	186.00
Lunch
	1 each	apple-medium with peel	0.30	21.10	0.00	81.00
	2 each	bread whole wheat-slice	6.00	24.00	2.00	140.00
	2 cubic inch	cheddar cheese	8.47	0.44	11.27	136.88
	.15 cup	mayo	0.32	8.47	11.77	137.37
	3 ounce	turkey breast/white meat	25.50	0.00	0.60	114.75
	Total:		40.58	53.96	25.64	610.00
PM Snack
	2 each	bread-slice rye 7 grain	10.00	72.00	4.00	180.00
	4 tsp	jelly-any fruit flavor	0.00	16.00	0.00	56.00
	2 tbps	peanut butter	8.00	7.00	16.30	190.00
	Total:		18.00	95.00	20.30	426.00
Dinner
	4 ounces	chicken breast/ white meat	35.20	0.00	4.00	187.00
	1.5 cup	rice-white cook steamed	9.00	93.00	0.00	246.00
	4 tbps	Thousand island-reduced cal. Kraft	0.00	12.00	4.00	80.00
	0.25 cup	croutons-plain	9.00	5.50	0.50	30.50
	1 small	salad-sm. Garden w/tomato, onion	1.30	9.50	0.40	49.00
	Total:		54.50	120.00	8.90	592.50
	Grand Total:		157.93	357.56	60.26	2202.45

Grocery List

Food	Quantity
Apple - medium with peel	14 each
Banana - medium 8 inch	7 each
Bread - slice rye 7 grain	14 each
Bread whole wheat - slice	14 each
Cheese, cheddar	14 cubic inch
Chicken Breast / White Meat	28 ounces
Coffee- w/caffeine	84 ounces
Cottage cheese - 1 % fat	10.5 cups
Cream, fluid, half and half	7 tablespoons
Croutons - plain	2 cups
Fruit cocktail	3.5 cups
Jelly - any flavor	28 tea spoons
Mayo type, reg., w/salt	1 cup
Peanut Butter	14 table spoons
Rice - white cook steamed	10.5 cups
Salad - small garden	7 small
Thousand island - reduced cal.	28 table spoons
Turkey Breast / White Meat	21 ounces

One Day Diet (1600 Low Calorie, Low Fat)

Reposting from: ChangingShape.com

When selecting a low calorie or low fat plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable low calorie diet goals. Start by following the simple guidelines below. 

Nutritional and Low Fat Diet Guidelines

1. Commit to consuming 4 - 6 small meals and snacks everyday.
    
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
    
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
    
4. Eat your foods slower.
    
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
    
6. Avoid foods that are high in fat and calories.
    
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
    
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Here is a sample Low Fat Diet (1600 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	12 ounces	coffee-w/caffeine	0.40	1.40	0.00	8.00
	1 cup	Milk	8.00	11.00	5.00	120.00
	1 tbps	cream,fluid,half and half	0.44	0.65	1.73	19.55
	1.5 cups	cheerios	4.50	34.50	3.00	165.00
	Total:		12.98	46.26	9.73	305.22
AM Snack
	1 each	apple-medium with peel	0.30	21.10	0.00	81.00
	Total:		0.30	21.10	0.00	81.00
Lunch
	2 each	bread whole wheat-slice	6.00	24.00	2.00	140.00
	1 each	orange-medium	1.10	17.40	0.30	69.00
	.15 cup	mayo	0.32	8.47	11.77	137.37
	2 ounces	turkey breast/white meat	17.00	0.00	0.40	76.50
	12 ounces	Coca Cola-diet w/ caffine	0.00	0.40	0.00	0.00
	Total:		24.42	49.96	14.47	422.87
PM Snack
	1 each	banana-med.	1.20	26.70	0.60	105.00
	Total:		1.20	26.70	0.60	105.00
Dinner
	5 ounces	Halibut - broiled	37.50	0.00	5.00	198.75
	1 cup	rice-white cook steamed	6.00	62.00	0.00	164.00
	1 tbps	Thousand island-reduced cal. Kraft	0.00	3.00	1.00	20.00
	1 spear	broccoli	4.50	7.90	0.50	42.00
	1 small	salad-sm. Garden w/tomato, onion	1.30	9.50	0.40	49.00
	Total:		84.50	82.40	10.90	660.75
	Grand Total:		123.39	226.42	35.70	1574.84

Grocery List

Food	Quantity
Apple - medium with peel	7 each
Banana - medium 8 inch	7 each
Bread whole wheat - slice	14 each
Broccoli	7 spears
Cheerios	10.5 cups
Chicken Breast / White Meat	28 ounces
Coca Cola - diet	84 ounces
Coffee- w/caffeine	84 ounces
Cream, fluid, half and half	7 tablespoons
Halibut - broiled	35 ounces
Mayo type, reg., w/salt	1 cup
Milk - 2 % fat	7 cups
Orange - medium	7 each
Rice - white	7 cups
Salad - small garden	7 small
Thousand island - reduced cal.	7 table spoons
Turkey Breast / White Meat	14 ounces

Heart Healthy Meal Plan (1500 Calorie) Non Low Carb - Healthy Weight Loss Diet Plan

Reposting from ChangingShape.com

When selecting a heart healthy meal plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable diet goals. Start by following the simple guidelines below.

Nutritional and Healthy Meal Guidelines

1. Commit to consuming 4 - 6 small meals and snacks everyday.
    
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
    
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
    
4. Eat your foods slower.
    
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
    
6. Avoid foods that are high in fat and calories.
    
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
    
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Here is a sample healthy low fat meal plan (1517 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	12 ounces	coffee-w/caffeine	0.40	1.40	0.00	8.00
	1 cup	Milk	8.00	11.00	5.00	120.00
	1 tbps	cream,fluid,half and half	0.44	0.65	1.73	19.55
	1 pack	Oatmeal-instant,maple,brn sugar Quaker	4.50	31.60	2.10	152.00
	Total:		13.34	44.65	8.82	299.55
AM Snack
	1 cup	Cottage cheese- 1%fat	28.00	6.00	2.00	164.00
	0.5 cup	Pineapple-canned, chunks	0.00	18.00	0.00	70.00
	Total:		28.00	24.00	2.00	234.00
Lunch
	2 each	bread whole wheat-slice	6.00	24.00	2.00	140.00
	1 cubic inch	cheddar cheese	4.26	0.15	4.12	56.36
	.15 cup	mayo	0.32	8.47	11.77	137.37
	1 ounce	turkey breast/white meat	8.50	0.00	0.20	38.25
	.25 small	Tomato-small	0.25	1.43	0.10	6.50
	Total:		19.33	34.36	18.19	378.48
PM Snack
	8 each	Cracker/Nabisco-Low Saltines	1.60	16.00	3.20	96.00
	1 ounce	Turkey/white meat	8.50	0.00	0.20	38.25
	Total:		10.12	16.00	3.40	134.25
Dinner
	5 ounces	Halibut - broiled	37.50	0.00	5.00	198.75
	1 cup	rice-white cook steamed	6.00	62.00	0.00	164.00
	2 tbps	Thousand island-reduced cal. Kraft	0.00	6.00	2.00	40.00
	0.5 cup	Vegetables - mixed, frozen, boiled	2.60	11.90	0.10	54.00
	1 small	salad-sm. Garden w/tomato, onion	1.30	9.50	0.40	49.00
	1 tsp	Sugar-white	0.00	4.00	0.00	15.00
	12 fluid ounces	Tea-prepared w/tap water	0.00	1.00	0.00	4.00
	Total:		44.80	82.50	7.40	470.75
	Grand Total:		115.58	201.50	39.82	1517.04

Grocery List

Food	Quantity
Apple - medium with peel	7 each
Banana - medium 8 inch	7 each
Bread whole wheat - slice	14 each
Broccoli	7 spears
Cheerios	10.5 cups
Chicken Breast / White Meat	28 ounces
Coffee- w/caffeine	84 ounces
Cream, fluid, half and half	7 tablespoons
Halibut - broiled	35 ounces
Mayo type, reg., w/salt	1 cup
Milk - 2 % fat	7 cups
Orange - medium	7 each
Sugar - white	14 tea spoons
Rice - white	7 cups
Thousand island - reduced cal.	7 table spoons
Turkey Breast / White Meat	14 ounces
Tea	82 ounces