Do you feel you are making smart moves to lose weight but not getting the results you desire? Come closer and let’s show you natural weight loss foods that really get the scale moving the way you want.
Whether you’ve been consuming foods causing your body to retain water or you’ve been taking foods with higher calories, you can jumpstart your weight loss today by cutting back on those foods that are preventing you from losing weight.
Eating certain natural weight loss foods can lead to a reduction in body fat. When you add these foods to your diet, they can help you burn fat and lose weight. These foods will help stimulate your metabolism, reduce overall food intake and reduce your craving.
If you think it is time to embark on a weight-loss journey and shed those pounds you’ve been slowly building up all these years, let’s get started and get those pounds out. Whether you are trying to lose belly fat or general body weight, this guide has got you covered.
Tackling your weight loss issue along with family life and work hectic can feel daunting at first, but it doesn’t have to be. In fact, you can jumpstart weight loss by changing the way you eat and your lifestyle.
If you want to shed some pounds faster, combining exercise with the natural weight loss foods is the real deal. A JAMA study discovered that obese patients who changed their diets and exercise six months after changing diets lose the same amount of weight after twelve months as those who eat healthier and exercise over the course of the whole year.
If you want to lose weight fast, combine exercise with these natural weight loss foods. Whether you combine it with exercise or you exercise later, you are surely going to lose the amount of weight you desire. But combining the two at the same time will bring faster results.
55 natural weight loss foods to jumpstart weight loss today
Not all calories are created equal, as different foods go through different metabolic pathways in your body. Different food can have different effects on your hormones, hunger and the number of calories you burn.
Here are the 40 natural weight loss foods to jumpstart weight loss today – supported by science.
Salmon is a delicious and nutritious fatty fish. It is incredibly healthy and satisfying, keeping you full for several hours with relatively few calories. That means it will prevent craving so that you don’t have to eat junks.
Salmon is not only loaded with high-quality protein, but also healthy fats and many nutrients needed by the body. You may also get a significant amount of iodine from salmon.
Iodine is important for proper thyroid function in order to keep your metabolism functioning optimally. Not many people get their required daily iodine, which is why salmon excellent food for you.
Salmon also packed omega-3 fatty acids that studies have shown to help reduce inflammation, which plays a big role in metabolic disease and obesity.
If you really want to lose weight fast and you like fish, salmon, sardines, herring, mackerel and other types of fatty fish are good for you. Eat them to feel full for a longer time and prevent cravings.
2. Spaghetti squash
The average American eats about 15.5 pounds of pasta each year. Unfortunately, most of the pasta being consumed are refined white stuff, which is void of micronutrients and fiber.
Spaghetti squash, on the other hand, offers just 40 calories per cup. That is 75% fewer calories than a cup of plain pasta. Spaghetti squash is also a great source of potassium and vitamin A.
If you want to fit into your skinny jeans in a few weeks, jumpstart your weight loss with spaghetti squash. You can enjoy it with fatty fish such as salmon discussed above.
3. Whole eggs
In the past, eggs are demonized and a lot of people stopped eating them, but they have been making a comeback because studies have shown they don’t cause obesity or heart disease.
A study carried out on 30 overweight women showed that consuming eggs for breakfast rather than bagels, increased feelings of fullness and made the 30 women who participated eat less for the next 36 hours.
One 8-week study also found that consuming eggs for breakfast increased weight loss on a calorie restricted diet, rather than bagels.
Eggs pack lots of nutrients and can provide you with all the nutrients you need on a calorie-restricted diet. But almost all the nutrients are located in the yolks.
4. Greek yogurt
When it comes to excellent breakfast food and what to eat to lose weight, Greek yogurt tops the list. Thanks to its high-protein content.
A study carried out by the researchers from the University of Missouri and published in the journal Appetite, researchers compared the satiety effects of low-, moderate-, and high-protein yogurts on women aged 24 to 28, and found that Greek yogurt has the highest protein content, as well as highest effect.
Yogurt contains different types of protein including whey and casein. A study carried out in 2014 shows that eating high-protein yogurt can help control appetite, reducing overall food intake and offsetting hunger.
Probiotics in yogurt and fermented foods such as sauerkraut and pickles, help good bacteria in your gut process food efficiently.
5. Split peas
Peas are not only high in fiber but also minerals and vitamins. They also contain complex carbohydrates that are a great source of energy.
Split peas also pack protein that can help you offset hunger.
A study carried out in 2011 and published in the Nutrition Journal shows that the protein in split peas has a greater impact in reducing hunger than whey protein from milk.
If you are looking for natural weight loss foods to jumpstart weight loss, you can start with split peas.
6. Leafy greens
Leafy greens such as swiss chards, collards, kale, spinach, and a few others provide you with many properties that make them excellent for a weight loss diet. They offer good carbohydrates, fiber and are low in calories.
You can increase the volume of your food without increasing the calories if you are eating leafy greens. Several studies have shown that diets and meals with a low energy density make people consume fewer calories overall.
Not only that, but leafy greens are also nutritious, offer antioxidants, vitamins, and minerals such as calcium, which aid fat burning according to studies.
With oatmeal’s 4 grams stomach-filling fiber, a cup of it will provide you with as much protein as an egg. It means oatmeal is a great weight loss food.
A study published in the Annals of Nutrition and Metabolism showed that having for breakfast resulted in lower hunger ratings, fewer calories consumption, and greater fullness compared with a serving of ready-to-eat sugared corn flakes.
If you want to consume more fiber, sprinkle some chia seeds and berries on your oatmeal, but avoid fattening sugar and syrup.
Salsa is another weight loss friendly food you should keep in mind. In fact, you should favor it over ketchup. Ketchup offers you about 19 calories and 4 grams of sugar per tablespoon, but fresh tomato salsa offers you only about 5 calories and no sugar.
Tomato is also packed with nutritious veggies, loaded with fat-blasting fiber and vitamin C. If you love spice, you can toss some jalapenos in the salsa to raise your metabolism.
9. Chili peppers
Chili peppers contain a chemical called capsaicin, which is known to help reduce weight.
A 2012 review published in the journal Appetite found that capsaicin may help reduce appetite and increase fat burning. These effects may help you lose weight fast.
10. Cruciferous vegetables
Cruciferous vegetables such as Brussels sprouts, cabbage, cauliflower, and broccoli are vegetables high in fiber and seem to be really filling. They also contain a decent amount of protein. They may not contain high protein as found in legumes and animal foods, but high compared to other vegetables.
A combination of low energy density, protein and fiber make cruciferous vegetables one of the best natural weight loss foods to jumpstart weight loss. In fact, they are nutritious and contain substances that fight cancer.
If you looking to lose weight with grains, quinoa is one of the best weight loss grains. It packed fiber and protein and contain only 220 calories per cup. This plant offers amino acids, which can be converted into muscle by your body.
12. Coconut oil
Coconut oil is on top of the list of healthy fats to eat as it contains a high level of medium-chain triglycerides, which provides a range of health benefits.
In a 2015 meta-analysis published in the Journal of the Academy of Nutrition and Dietetics, it was found that medium-chain triglycerides could help lose weight. But more studies are needed to confirm the results.
Most scientists believe medium-chain triglycerides can reduce fat store and increase energy.
13. Lean beef and chicken breast
Without solid evidence, meat has been blamed for lots of health problems. It has been unfairly demonized.
Although processed meat is not healthy, studies have shown that unprocessed red meat doesn’t raise the risk of diabetes or heart disease.
In fact, two big review studies showed that red meat has no correlation with cancer at all in women and only has a weak correlation with cancer in men. The fact is that meat is high in protein, making it a weight-loss-friendly food.
Protein is one of the most filling nutrients and consuming a high-protein diet can help you burn between 80 and 100 more calories per day.
Research showed that raising your protein intake up to 25-percent of daily calories can help you reduce cravings by 60 percent, reduce your desire to snack late-night by half and make you lose weight of almost one pound (0.45 kg) per week.
If you are on a low-carb diet, don’t hesitate to eat fatty meats such as grass-fed beef. If you are on a moderate-to high-carb diet, lean meats are okay.
14. Whole grains
When we are talking about whole grains aside from quinoa, we are talking about pasta, rice, cereals and more. They are conducive for weight loss, especially when used in place of refined, white grains.
A study published in the American Journal of Clinical Nutrition showed that substituting whole grain for refined grain in your diet increases calorie loss and speeds up metabolism. Whole grains are loaded with satiating, heart-healthy fiber.
15. Green tea
Green tea is an excellent source of antioxidants and provides many other health benefits. One of those benefits is weight loss.
A 2012 high-quality review published in the Cochrane Database of Systematic Reviews discovered that consuming green tea led to weight loss in adults who are obese or overweight.
The amount of weight loss was not huge but consistently present across different studies.
Nuts are not famous for being low in calories but have an array of other properties including fiber and high protein, which makes them excellent for weight loss.
A study found that consuming 1.5 ounces of almond a day along with a heart-healthy diet as opposed to a carb-dense muffin, helped to improve lipid and cholesterol profile among the participants. The study also found that consuming almonds help reduce belly fat.
17. Boiled potatoes
It seems white potatoes have fallen down the pecking order. However, they are excellent food with properties that provide you with optimal health and weight loss. They contain a little bit of everything you need in your diet.
In fact, potatoes have accounted for an extended period of time for people living only on them alone.
Out of all the food tested for satiety, white, boiled potatoes scored the highest mark on the Satiety Index. It means eating white, boiled potatoes will naturally make you feel full for a longer time and eat less of other foods.
They are high in potassium, which lots of people don’t usually get enough of and plays a vital role in blood pressure control.
If you leave the white, boiled potato to cool after boiling, it will form a high amount of resistant starch. That starch is a fiber-like substance that offers many health benefits, including weight loss.
You can also eat turnips, sweet potatoes, and other root vegetables.
Almonds are not the only top weight loss nuts around. Studies showed that pistachios are also not bad. A study carried out by the UCLA Center for Human Nutrition researchers divided participants into two groups.
The researchers divided study participants into two groups where each group was given a nearly identical low-calorie diet for 3 months. They fed a group with 220 calories of pretzels as the afternoon snack, while they fed the other group with 240 calories of pistachios.
Around a month into the study, those being fed with pistachios had reduced their BMI by a point and improved their triglyceride and cholesterol levels, while the other group stays the same.
Tuna is a high-protein, low-calorie food. It is lean fish, which means it is low in fat.
Tuna is famous among fitness models and bodybuilders who are on a cut because it is an excellent way to increase protein intake while reducing calories and fat.
If you are trying to lose weight by emphasizing protein intake, consider tuna canned in water, not oil.
20. Cayenne pepper
If you really want to lose weight, why not start by adding spicy foods into your diet? Cayenne pepper contains capsaicin, which gives it spiciness and revs up the metabolism in such a way that is easy to weight loss.
A study published in the American Journal of Clinical Nutrition showed that people who supplemented their diet with capsaicin consumed 200 fewer calories during the next meal.
21. Peanut butter
Peanut butter offers 4 grams of fiber and 8 grams of protein per serving, making it an excellent snack to make you fill full and stay satisfied for a long period.
Peanuts contain L-arginine, an amino acid that helps improve your blood flow throughout the body by helping blood vessels relax. All these together can help mitigate fluid retention and lose weight.
22. Beans and legumes
Some beans including black beans, kidney beans, lentils, and other legumes can help you shed some pounds naturally. These foods contain high fiber and protein, which are the leading nutrients when it comes to satiety.
Beans and legumes also contain resistant starch. Unfortunately, some people can’t tolerate legumes. That is why you need to prepare them properly.
23. Oolong tea
Oolong tea is a Chinese beverage that can help you shed some pounds per week if you drink it. A study published in the Chinese Journal of Integrative Medicine showed that participants who drank oolong tea regularly lost six pounds over the course of 6 weeks.
The antioxidants in the tea are also thought to remove harmful free radicals and improve bone health.
Chickpeas packed plant-based protein and fiber, as well as bloat-busting minerals and immune-boosting antioxidants.
You can easily eat chickpeas with salads, stews, soups and side dishes. Also, chickpeas flour is an excellent baking alternative for a nutrient-dense and filling end result.
Meals and diets with a low energy density make people consume fewer calories, which lead to weight loss.
Most foods with low energy density, such as fruits and vegetables contain lots of water. But you can add water to your food too, making a soup.
Several studies have shown that consuming exact same of food turned into a soup rather than solid food, makes people feel more satiated and consume significantly fewer calories.
But be sure you are only eating fats on this list of healthy fats to eat only if you want to reduce fat intake. Just incorporate only the healthy fats in your food and avoid artificial fats because artificial fats can significantly increase your calorie consumption.
26. Dark chocolate
You read that right. You can lose weight with dark chocolate.
A study carried out on women with normal obesity who consumed a Mediterranean diet including two servings of dark chocolate per day noticed a substantial reduction in their waist size compared to those who consumed a cocoa-free meal plan.
The weight-loss abilities of the dark chocolate have been attributed by researchers to its flavonoids, heart-healthy compounds. This can also help reduce the risk of heart disease, mortality, and diabetes.
Just like nuts, dark chocolate is also found to induce satiety. If you are considering jumpstarting weight loss with chocolate, go for a bar with at least 70% cacao. Choosing anything lower means more belly-bloating sugar and reduction in flavonoid content.
27. Cottage cheese
Dairy products are high in protein and cottage cheese is one of the best dairy products. Cottage cheese contains more protein, fewer carbs, and little fat.
If you want to boost your protein intake, cottage cheese is one of the best, as it is also satiating and makes you feel full. It means you are consuming a relatively low number of calories and feel full for long.
Dairy products are also high in calcium, which may aid in weight loss.
Those waist-whittling compound called flavonoids exists in concentration in watermelon, plums and Pink Lady apple, giving them the ability to induce weight loss.
A study carried out in 2016 found that people who consume a diet rich in flavonoid food tend to gain less weight. Also, the anthocyanin that gives red fruits their color, has been shown to reduce fat-storage genes.
With more potassium than a banana and more fiber than quinoa, pumpkin puree is excellent for snacking and cooking purpose. Next time you are craving for sweet, try pumpkin.
Add pureed pumpkin to unsweetened Greek yogurt along with cinnamon and chopped pears for a more nutritious dessert.
Do you think avocados are fattening? No. Avocados are not fattening, as they are high in healthy carbs and fats. Avocado nutrition will actually wow you because it’s high in monounsaturated oleic acid, which is also found in olive oil.
Despite being almost fat, avocados contain lots of fiber and water, making them less energy-dense than people actually think.
You can also easily add them to vegetable salads, as studies have shown that avocados fat can increase carotenoid antioxidant absorption from vegetables. They will also provide you with important nutrients like potassium and fiber.
One of the best natural weight loss foods is avocado. They make you feel full and satisfied.
31. Tomato juice
According to a study, eating tomato juice can aid weight loss, as it increases REE (Resting Energy Expenditure) – the amount of energy expended by one person at rest.
After consuming tomato juice twice daily for eight weeks, the 95 women that participated in the study increased their REE by an average of 100 calories per day.
Seeds like pumpkin and sunflower packed minerals and provide a lot of immune-boosting zinc. They also make you feel full. Seeds offer lots of fiber and protein, which can help you lose weight.
33. Apple cider vinegar
Apple cider vinegar is one of the famous natural weight loss foods to jumpstart weight loss. It is often used in condiments like vinaigrettes or dressings, and some people also dilute it in water before drinking.
Several human-based studies have suggested that apple cider vinegar can help lose weight. Consuming vinegar at the same time as a high-carb meal can make you feel full and make you eat 200 to 275 fewer calories for the rest of the day.
A 12-week study in obese individuals found that taking 15-30 ml of vinegar per day resulted in a weight loss of between 2.6 and 3.7 pounds or 1.2 and 1.7 kilograms.
In fact, vinegar can also help reduce blood sugar spikes after meals. If you are considering apple cider vinegar, check varieties of it on Amazon.
Kamut is one of the ancient grains with excellent and heart-healthy omega-3 fatty acids, fiber and protein. Kamut also offers you low calories, as a half-cup serving of it gives you 30% more protein and just 140 calories.
A study showed that eating Kamut reduces blood sugar, cholesterol, and cytokines. Cytokines are responsible for inflammation throughout the body. Its ability to reduce inflammation and stabilize blood sugar makes it excellent for weight loss, especially if you are eating it in place of nutritionally lacking refined grains.
Berries are loaded with antioxidants and fiber (up to 9 grams a cup). They also contain less sugar than most of the fruits out there. That makes them a healthy and satisfying choice.
Although nuts are high in fat, they are not fattening as a lot of people thought. These excellent nuts are good snacks, containing a balanced amount of healthy fats, protein, and fiber.
Studies have shown that nuts will not only improve your metabolic health but also help you lose weight. Many population studies have shown that people who consume nuts seem to be healthier and leaner than people who don’t.
If you are choosing nuts, make sure you are not going overboard because they are fairly high in calories. You may want to avoid nuts if you tend to binge and eat too much of them.
37. Avocado oil
Since avocados are loaded with healthy fats and nutrients that help stimulate weight loss, avocado oil also offers similar benefits.
When researchers from the Penn State University compared people who eat monounsaturated-rich oils such as avocado oil or high-oleic canola oil with those who take a flax-safflower oil blend, hey discovered that those who took only 3 teaspoons of the monounsaturated-rich oil daily lost about 2% of their belly fat in one month.
38. Beans and lentils
You can easily find beans and lentils on the market nowadays. They contain lots of plant-based protein and fiber, plus vitamin B and minerals. Generally, beans can help reduce bloat by aiding muscular and nervous systems and help build lean body mass.
Many health experts agree that fruits are healthy, as several studies have shown that people who consume fruit tend to be healthier than those who don’t.
These studies might not prove anything but fruits have properties that make them weight-loss-friendly.
Although fruits contain natural sugar, their energy density is low and they take a while to chew. Their fiber content also prevents sugar from being released too quickly into the bloodstream.
If you have an intolerance or are on a very low-carb ketogenic diet, you may want to minimize or avoid fruits. But most food can be a delicious and effective addition to the weight loss diet.
40. Extra virgin olive oil
Fat is your friend! When we say fat is your friend, we are talking about healthy fats to eat. Healthy fats are good for your weight loss. Extra virgin olive oil is not only delicious but excellent and weight-loss-friendly.
A Journal of Women’s Health study found that an extra virgin olive oil enriched diet helped participants to lose more weight than participants on a low-fat diet. Just like avocados and peanuts, extra virgin olive oil has belly-blasting abilities because of its monounsaturated fat content.
Asparagus is a prebiotic-filled veggie and an excellent addition to soups, omelets, and pasta, or served as a side dish.
You can pair asparagus sticks with other crudite and dipping in hummus if you are looking for extra bloat-beating benefits.
Water is an essential part of weight loss and if sipped prior to a meal, it can make you eat less.
A study published in the Journal Obesity asked participants to chung 16 ounces of water prior to eating discovered that participants lost an average of 2.87 pounds in 90 days, which means they lose about 12 pounds a year.
Water is even better than soda or fruit juice when it comes to blasting more fat. Unlike soda or fruit juice, water contains no artificial sweeteners that can cause you to pack belly fat quickly.
We should single out grapefruit among fruits because its effects on weight control have been studied.
A 12 weeks study of 91 obese individuals, found that participants who consumed half a fresh grapefruit before a meal lose 3.5 pounds (1.6 kg).
Participants who consumed grapefruit also had reduced insulin resistance, a metabolic abnormality implicated in several chronic diseases.
So eating half a grapefruit about 30 minutes before your daily meals may help you eat fewer calories and be satiated. It means grapefruit suppresses appetite and help reduce calorie intake when consumed before meals.
44. Citrus fruits
The antioxidants in citrus help fight inflammation, while its potassium content helps combat bloat. Since hydration is an important part of beating the bulge, adding citrus to your water if you are non-water drinker can help you slim down.
45. A squeeze of lemon
If you are non-water, why not add a few lemon slices into the satiating and hydrating beverage? Aside from the color lemon will add to your water, it can also encourage weight loss.
One bright lemon or citrus fruit contains an entire day’s worth of vitamin C, which is the nutrient you need to reduce levels of a stress hormone known as cortisol. Cortisol triggers hunger and fat storage.
Note: If you want to shed some pounds with natural weight loss foods, drinking lemon juice with warm water every day in the morning on an empty stomach will help you lose weight quickly. You can also take garlic with warm water and little honey before you sleep in the night to speed up your weight loss. A staff actually tested this and reduced her weight from 105 kg to 85 kg within 2 months.
Lemon also offers you polyphenols, which researchers found important to stop fat accumulation and weight gain. In fact, lemon peel is also beneficial, as it is a potent source of pectin, a soluble fiber found to make you feel fuller for longer.
A study found that participants who consumed only 5 grams of pectin experience more satiety.
46. Chia seeds
Chia seeds are one of the most nutritious and delicious foods on the planet. These seeds contain 12 grams of carbohydrates per ounce (28 grams), but 11 of these grams are fiber.
This is why chia seeds are a low-carb-friendly and one of the best sources of fiber. Chia seeds are high in fiber and can absorb up between 11 and 12 times their weight in water, becoming gel-like and expanding in the stomach.
Given chia seeds nutrient composition, they can be a useful part of your weight loss diet.
47. Red wine
A 2012 study found that average adult consumes around 100 calories from alcohol daily, but the study favored a glass of red wine instead of sugary cocktails or beer. A glass of wine can help you reduce weight and make your waistline slimmer.
Aside from the fact that you will be consuming fewer calories in red wine than alcoholic beverages, you will also be getting flavonoids, which is good for waist shrinking.
Resveratrol is a flavonoid found that gives red fruits their colors and it is also found in red wine. Flavonoids offer health benefits and prevent blood vessel damage, as well as reducing bad cholesterol.
Be sure to drink in moderation.
You already know that onions can help you grow your hair. But it also provides lots of prebiotic fiber. Be sure to sneak onion into your savory dishes like healthy salad and omelets.
49. Black coffee
Coffee is good to jumpstart weight loss because it is one of the natural weight loss foods that increase your metabolism.
A study found that the average metabolic rate of participants who drank caffeinated coffee was 16% higher than those who drank decaf.
Be sure to caffeinate your coffee and keep it black. Try to always avoid adding artificial sweeteners and unhealthy creams, as they can be enemies to your weight loss efforts.
In 2016, a study found that garlic powder reduces fat mass and body weight among individuals with non-alcoholic fatty liver disease.
Recently, another study showed that garlic supports blood sugar metabolism and helps control the levels of lipid in the blood.
Consuming garlic can help you fight inflammation, ward off heart disease, increase memory retention, boost your immune system and lower your blood pressure. It makes sense to incorporate garlic in your meal. At least it is better than salt, which can cause bloating and water weight gain.
51. Herbs and spices
Whenever possible, flavor foods with herbs and spices to help you avoid the salt shaker and cut back on high-sodium staples.
Most herbs and spices have mild diuretic effects, which can help you flush out excess water. You may want to consider mint, sage, rosemary, tarragon, cilantro, oregano, basil, and red or black chili pepper. They are excellent!
Thanks to oysters impressive zinc content, they have been found to also contribute to weight loss. A study found that obese individuals who eat 30 milligrams of zinc per day, which is equivalent to six oysters, weigh less, had lower BMIs and showed improved blood cholesterol levels.
If you don’t like oysters, you can settle for mushrooms, pumpkin seeds or spinach, as they are also great sources of zinc.
Mustard is not only healthy but also offers low calories, as it contains only 5 calories per teaspoon. Mustard has been found to stimulate weight loss.
A study found that consuming one teaspoon of mustard can boost metabolism by up to 25% for many hours after being consumed. This has been attributed to capsaicin and ally isothiocyanates, photochemicals that give the mustard its flavor.
Instead of consuming sweet ketchup, settle for mustard seed.
54. Sesame seeds
Most of us don’t pay much attention to sesame seeds, but research showed that it may play a vital role in weight maintenance.
You can start tossing sesame seeds into your salad or whole wheat noodle dish from today. The researcher found lignans-plant compounds in sesame seeds responsible for the weight loss effect.
A 2015 study showed that women who consumed high levels of lignans gained less weight and weighed less over time when compared to those who didn’t.
Spirulina is in the form of powder and should be included in your weight loss diet plan. It is high in protein, as it is about 60% protein. It means it can be converted directly to the body muscle and makes you lose weight.
A tablespoon of it delivers 8 grams of metabolism-boosting protein for only 43 calories, plus half a day recommended vitamin B12, which can in itself boost your metabolism.
Try adding spirulina to your smoothie and watch your weight reduced.
7 day diet plan for weight loss
Are you looking for a 7 day diet plan for weight loss? If you are ready, that is awesome. Maybe you’ve been exercising hard and feel you are not shedding enough pounds. Activity alone can’t help you achieve your weight loss goals – you have to change what you eat.
That does not mean you need to do cleanse or detox. This 7 day diet plan for weight loss will help you lose weight within 7 days but you may not need to eat this way for life.
Before you go ahead with this 7 day diet plan for weight loss, make a pot of veggie soup. Also make 2 servings of overnight oats, so that they can soak in the fridge. You may also want to prep veggie snacks, like 4 bags filled with sugar snap peas and a baby carrot, and a bag filled with cauliflower and broccoli, for alternate days.
Also, if you plan to get ahead, you can cook brown rice and quinoa and grill the chicken breasts in advance.
Day 1 (1,226 total calories for the day)
Breakfast: green smoothie (made with 1 cup kale + ½ cup frozen mango + ½ cup plain, Greek yogurt + ½ cup nonfat milk + ½ small avocados + ½ bananas)
Morning snack: 1 oz nuts + 1 apple
Lunch: 2 cups of veggie soup
Afternoon snack: 2 tablespoons hummus + 1 cup baby carrots and sugar snap peas
Dinner: 1 cup steamed broccoli + 1 cup steamed carrot + 1 teaspoon sesame seeds + 2 tablespoons teriyaki sauce + 4 oz salmon
Direction: depending on the thickness, bake the salmon at 2000C or 4000F for 10 – 15 minutes, until firm to touch. Chop the broccoli and carrots and steam them until tender-crisp – about 3 minutes for the broccoli, 5 minutes for the carrot. Then drizzle everything with the teriyaki sauce and also sprinkle with sesame seeds.
Day 2 (1,230 total calories for the day)
Breakfast: berry smoothie (made with 1 cup frozen strawberries + ½ banana + ½ cup non-fat milk + ½ cup plain, Greek yogurt)
Morning snack: 1 oz nuts + 1 banana
Lunch: 2 cups veggie soup
Afternoon snack: 2 tablespoons tzatziki + 1 cup cauliflower and broccoli
Dinner: ½ cup roasted sweet potatoes + 4 oz grilled chicken + 1 tablespoon olive oil + 1 cup roasted Brussels sprouts
Direction: halve the Brussels sprouts and chop the sweet potatoes, and place them on a sheet pan. Season with pepper and salt, drizzle with 2 teaspoons olive oil and toss to coat. Roast for about 15 minutes at 2300C or 4500F until tender. Season the chicken with pepper and salt and brush with 1 teaspoon olive oil. Grill over medium-high heat for about 5 minutes per side until marked and not pink in the center anymore.
Day 3 (1,239 total calories for the day)
Breakfast: green smoothie ( made with 1 cup kale + ½ small avocado + ½ cup frozen mango + ½ banana + ½ cup non-fat + ½ cup plain, Greek yogurt).
Morning snack: 1 oz nuts + 1 cup blueberries
Lunch: ½ cup cooked quinoa + 3 oz grilled chicken + 1 tablespoon vinaigrette + 2 tablespoons feta cheese + 1 cup cherry tomatoes and chopped cucumber.
Afternoon snack: 2 tablespoons hummus + 1 cup baby carrot and sugar snap peas
Dinner: 1 cup steamed broccoli + 1 cup steamed carrot + 4 oz mahi-mahi + 1 teaspoon sesame seeds + 2 tablespoons teriyaki sauce.
Direction: depending on the thickness, bake the mahi-mahi for 10 to 15 minutes at 2000C or 4000F until firm o the touch. Chop and steam broccoli and carrots for about 3 minutes for broccoli and 5 minutes for carrot, until tender-crisp. Drizzle all over the teriyaki sauce and sprinkle with the sesame seeds.
Day 4 (1,303 total calories for the day)
Breakfast: overnight oats and blueberries (made with ½ cup non-fat + ½ cup blueberries + 1 tablespoon chia seeds + ½ cup oats + low-fat Greek yogurt)
Morning snack: 1 oz nuts + 1 banana
Lunch: 2 cups mixed greens + 3 oz tuna + 1 tablespoon vinaigrette + 1 cup cherry tomatoes and chopped cucumber
Afternoon snack: 2 tablespoons tzatziki + 1 cup of broccoli and cauliflower
Dinner: ½ roasted sweet potatoes + 1 tablespoon olive oil + 4 oz grilled chicken + 1 cup roasted Brussels sprouts
Direction: halve the Brussels sprouts and chop the sweet potatoes, and place on a sheet pan. Season with pepper and salt, drizzle with 2 teaspoons olive oil and toss to coat. For about 15 minutes, roast at 2300C or 4500F until tender. Brush the chicken with 1 teaspoon olive oil and season with pepper and salt. For about 5 minutes per side, grill over medium-high heat until marked and no longer pink in the center.
Day 5 (1,385 total calories for the day)
Breakfast: blueberries with overnight oats (made with 1 tablespoon chia seeds + ½ cup oats + ½ cup blueberries + ½ cup plain, low-fat Greek yogurt + ½ cup non-fat milk)
Morning snack: 1 oz nuts + 1 apple
Lunch: ¼ avocado + 1 cup mixed greens + 1 whole-wheat tortilla + 3 oz lean deli turkey
Afternoon snack: 2 tablespoons hummus + 1 cup carrots and sugar snap peas
Dinner: 1 cup steamed broccoli + 1 cup steamed carrots + 4 oz shrimp + ½ cup cooked brown rice + 1 teaspoon sesame seeds + 2 tablespoons teriyaki sauce
Direction: defrost the shrimp under cool running water and pat dry. Put in a non-stick pan and over medium-high heat, toss the shrimp with a little all-natural cooking spray, and cook it until it is bright pink, tightly furled, and warmed through. Chop both broccoli and carrots and steam them until tender-crisp. 3 minutes for broccoli and 5 minutes for carrots. Drizzle everything with teriyaki sauce and sprinkle with sesame seeds.
Day 6 (1,358 total calories for the day)
Breakfast: 2 hard-boiled eggs + 2 slices whole-wheat toast + hot sauce (optional)
Morning snack: 1 oz nuts + 1 cup blueberries
Lunch: ¼ avocado + 3 oz smoked salmon + 1 cup mixed greens + 1 whole-wheat tortilla
Afternoon snack: 2 tablespoons tzatziki + 1 cup cauliflower and broccoli
Dinner: 1 cup roasted sweet potatoes + 4 oz lean steak + 1 tablespoon olive oil + 1 cup roasted Brussels sprouts
Direction: halve the Brussels sprouts and chop the sweet potatoes, and place on a sheet pan. Season with pepper and salt, drizzle with 2 tablespoons olive oil and toss to coat. At 2300C or 4500F, roast for about 15 minutes, until tender. Season the steak with pepper and salt. In a frying pan, put over medium-high heat, warm 1 teaspoon olive oil. For about 3 minutes per side for medium-rare, cook the steak to your liking. Remember that raw or uncooked meats may increase the risk of foodborne illness.
Day 7 (1,603 total calories for the day)
Breakfast: 1 whole-wheat tortilla + ½ cup black beans + 1 scrambled egg
Morning snack: 1 oz nuts + 1 apple
Lunch: ¼ avocado + 3 oz lean deli turkey + 1 cup mixed greens + 2 slices whole-wheat bread
Afternoon snack: 2 tablespoons hummus + 1 cup baby carrots and sugar snap peas
Dinner: Anything you want (for instance, 1 cup salad greens + 2 slices veggie pizza + 5 fl oz red wine + 1 tablespoon vinaigrette
DISCLAIMER: This 7 day diet plan for weight loss is not intended to substitute for informed medical advice. Never use the information to diagnose or treat a health condition or problem. Before changing your diet, always check with your doctor.
What to eat to lose weight in 2 weeks
If you are looking for what to eat to lose weight in 2 weeks, we’ve got you covered here. In fact, you will lose up to 20 pounds eating the foods we’ll mention here.
If you want to lose weight in 2 weeks, you need to follow an effective plan. This plan is tested already and working perfectly. In just one week, you will lose 10 pounds. No jokes here. If you can go on for 2 weeks, you will lose 20 pounds and so on.
Note, it is not possible to burn only 10 pounds of body fat. You will burn a lot of body fat and also lose excess water weight. This is because this plan will lower your insulin levels and causes your body to get rid of stored carbs, which bind H20.
The body can hold around 300 to 500 grams of carbs in the form of glycogen, but the stored glycogen can hold three times that weight in water. When the insulin levels are reduced, it will make your kidneys lose excess sodium, leading to reduced water retention.
Aside from losing body fat and water weight, you may also lose weight due to undigested food, and intestinal waste and fiber in your digestive system.
Here is what to eat to lose weight within 2 weeks 20 pounds).
1. Eat more lean proteins and fewer carbs
Studies have shown that a low-carb diet is one of the most effective ways to improve your health and lose weight. So following a low-carb diet for a few days can help you lose weight.
Also, eating more protein can reduce your appetite and boost your metabolism.
2. Reduce your calorie intake
To lose weight, you have to reduce your calorie intake. Consuming more calories than you expend will not make you lose weight, therefore reduce your calories.
Here is how to reduce calorie intake:
- Eat only at meals, i.e. don’t eat after dinner and reduce snacks.
- Count the calories you consume by using calorie counting tool.
- Cut condiments
- Fill up on veggies
- Don’t drink calories. Protein shakes are okay if you count them as a meal
- Choose lean proteins like fish and chicken
3. Eat whole foods instead of processed junk foods
If you want to really lose weight, eat a diet based on whole foods because they tend to be filing and make eating fewer calories easier. Avoid processed foods.
4. Try HIIT and lift the weight
One of the best ways to burn fat faster is exercise. Try resistance training like weight lifting. You can also perform HIIT 3 to 4 times a week. You should do this with 100 percent intensity or effort. You will not only lose weight but boost your metabolism and build muscle.
5. Be active outside of the gym
One of the great ways to burn more calories is to increase your activity.
6. Try intermittent fasting
Intermittent fasting is a proven way to drop fat because it forces you to reduce your calorie intake, making you lose weight. You can do 16 hours fasting with 8-hour feeding window or do 20 hours fasting and 4 hours feeding window.
However, don’t combine exercise and fasting, because it is wise to do the fasting at a different time than a workout.
7. Try to reduce water retention
Here are ways to reduce water retention:
- Drink coffee
- Take a supplement called dandelion extract.
- Mind your intolerances
It is easy to find natural weight loss foods to jumpstart weight loss. These are mainly whole foods such as nuts, legumes, seeds, vegetables, fruits, lean meat, and fish.
Many processed foods like extra virgin olive oil, oatmeal, and probiotic yogurt are also great choices. If you are looking for what to eat to lose weight in 2 weeks or a 7 day plan diet to lose weight, you should combine moderate natural weight loss foods and regular exercise.
Eating nutritious foods and doing regular exercise will pave way for your weight loss and healthier life.