A simple diet plan for losing weight

A simple diet plan for losing weight

Are you looking to lose weight, and more importantly - keep it off? This guide presents a sample weight loss diet plan suitable for both males and females who are currently overweight but wish to sustainably lose weight for the long term.

The sample diet plans we present contain nutritious meals scheduled over the course of a day to offer a general insight into what foods, and in what quantity, would likely be suitable for someone looking to lose weight. You’ll need to adapt the below plans so they match your lifestyle, nutritional requirements (including allergies, deficiencies etc.) and activity level. You should also vary your food choices day-to-day to ensure you get a wide spectrum of nutrients.

Also, remember to drink plenty of fluids throughout the day.

Introducing light to moderate exercise to this plan will accelerate weight loss. Someone who is overweight and has led a sedentary lifestyle may find a brisk 30 minute walk in the morning a good start. Not only will the exercise help to burn more calories and therefore quicken weight loss, it will also bring a whole range of health benefits. Always consult your GP if you’re overweight or have underlying health conditions and looking to embark on an exercise plan.

Take a look at our weight loss diet tips for further helpers with losing weight!

Women’s diet plan

First thing Light to moderate exercise for 30 minutes e.g. brisk walk or light jog
Breakfast 30g porridge oats in 180ml milk
Piece of fruit
Tea/coffee
Brunch Piece of fruit or low fat yogurt
Lunch Granary bread sandwich containing lean meat (e.g. chicken or turkey) or Salmon
Various leafy vegetables with carrots, baby corn etc.
Afternoon snack Piece of fruit
Handful of mixed nuts
Tea Chicken breast
Small serving (25g) of long grain brown rice
Generous serving of vegetables

Drink water or diluted, sugar free squash throughout the day

Men’s diet plan

First thing Light to moderate exercise for 30 minutes e.g. brisk walk or light jog
Breakfast 2 Weetabix in 180ml milk
Piece of fruit
Tea/coffee
Brunch Piece of fruit
Low fat yogurt
Lunch 2 oatcakes
Generous salad serving with lean meat (e.g. chicken or turkey) or Salmon
Low fat yogurt
Afternoon snack Piece of fruit
Handful of mixed nuts
Tea 4 low fat meat balls
Small serving (25g) of whole-wheat pasta
Generous serving of vegetables

Drink water or diluted, sugar free squash throughout the day



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