Table of Contents
Best Diet Plan for Weight Loss – Men and Women
There is no best single meal suitable for weight loss. However, avoiding processed foods and eating whole wheat food is always better for a good start. Food items like carbohydrates, potatoes, rice, and sweets are responsible for weight gain. Therefore, you need to follow a diet chart for weight loss to eat only those foods that won’t add extra calories to your body.
Diet Plan for Weight Loss for Men
Plant-Based Diet
Men should follow a whole food, plant-based (WFPB) diet to lose weight. WFPB is not similar to vegan foods, excluding all animal product types. Such food for weight loss comprises animal products like eggs, chicken, fish, cheese, and yogurt. Such a diet is packed with high fibre; following this diet plan will keep you from heart disease.
Low-Carb Diet
Men are more likely to develop visceral fat as compared to women. Thus, a low-carb diet can also help in weight loss. Any diet that fights against such body fat is suitable for men. Hence, it is suggested that men follow a low-carb weight loss diet plan that includes vegetables, meat, eggs, fruits, and nuts.
High Protein Diet
Protein is the filling macronutrient, and including that in your diet chart for weight loss will keep you satiated for longer. This high-protein diet includes fish, chicken, lentils, eggs, and tofu. With multiple plant and animal-based options available, you can easily customize your protein diet as per your choice.
Diet Plan for Weight Loss for Women
Mediterranean Diet
This diet is the best way to lose weight for women who don’t want to follow a restrictive diet. Mediterranean diet includes fruits, vegetables, nuts, whole grains, and olive oil and is considered one of the healthiest diets. This diet chart for weight loss, however, prohibits processed foods, sweet beverages, refined grains, and red meat.
Low-Carb Diet
If you love to follow a structured diet with straightforward guidelines, then you can choose a low-carb diet. If you have some underlying medical condition or in case of pregnancy, you must avoid this diet. A low-carb diet will improve your hormone level and help you with menstrual regularity. Such a diet plan works better for short-term weight loss than low-fat diets.
Usually, a low-carb diet is rich in protein and non-starchy vegetables. Thus, you must include eggs, fish, non-starchy vegetables like broccoli and cauliflower, fruits like oranges, strawberries, raspberries, and nuts like walnuts, almonds, chia seeds, etc.
DASH (Dietary Approaches to Stop Hypertension) Diet
This is another effective weight loss diet. The DASH diet includes eating vegetables, whole grains, fruits, and foods that are rich in salt and sugar and help to lower blood pressure in women. So, to reduce obesity or excess belly fat, go with the DASH diet plan to see great results.
Everyone can follow the above-mentioned diet plan for weight loss. However, it is advisable to consult your doctor before following any diet plan.
Weight Loss Diet Plan Chart – (Day Wise)
You must follow a diet plan containing foods that are low in carbs and rich in fibre. The main aim of such a diet plan is to limit the weekly diet to fruits and vegetables. In this diet plan, non-vegetarians can consume protein by eating chicken, while vegetarians can get protein from brown rice. Such a diet plan can surely help you lose weight to a considerable extent. You must consult with your doctor before following this diet plan.
Here is the day-wise diet chart for weight loss.
Day 1
On the first day, you should take as many fruits as possible. However, including more watermelon and muskmelon is better, as these fruits are fibre-rich. You can also have fruits like oranges, papaya, and apples.
Ensure to drink around 8-12 glasses of water and avoid starving at any point in the day. Whenever you are hungry, grab yourself some fruit. Being fibre-rich and low-fat, fruits satisfy your hunger without increasing calorie intake.
| Time | Meal |
| 8:00 AM | 1 medium size apple |
| 10:30 AM | Sliced muskmelon (1/2 bowl) |
| 12:30 PM | Watermelon (1 bowl) |
| 4:00 PM | 1 big Mosambi or Orange |
| 6:30 PM | Pomegranate salad with 1 cup of muskmelon |
| 8:30 PM | ½ cup watermelon |
Day 2
Your day 1 was on fruits; now it’s time to eat vegetables. It is advisable not to include oil while cooking, as oil is high in calories. You can use olive oil or butter to enhance the taste if required. Similarly, avoid consuming potatoes in fried form or in the form of chips. If you are hungry at any time of the day, consume vegetables.
| Time | Meal |
| 8:00 AM | Boiled potatoes (1 cup) |
| 10:30 AM | Cucumber (1/2 bowl) |
| 12:30 PM | Lettuce, cucumber, spinach and capsicum (1 cup each) |
| 4:00 PM | Sliced carrots (1/2 cup), lemon juice (1 glass) with a pinch of salt |
| 6:30 PM | Boiled broccoli (1 cup) and green peas |
| 8:30 PM | 1 cucumber |
Day 3
On the third day, you must take both vegetables and fruits. You can keep the fruits and vegetables you ate in the first two days. However, it would help if you avoid bananas and potatoes.
From day three, your body will start to adjust to this diet plan. After eating vegetables throughout the day, fruits will be a welcome addition for you as it will enhance the taste.
| Time | Meal |
| 8:00 AM | Muskmelon (1/2 bowl) |
| 10:30 AM | Pineapple or pear (1 cup) |
| 12:30 PM | Lettuce, cucumber, spinach and capsicum (1 cup each) |
| 4:00 PM | Sliced carrots (1/2 cup), lemon juice (1 glass) with a pinch of salt |
| 6:30 PM | Boiled broccoli (1 cup) and green peas |
| 8:30 PM | 1 cucumber |
Day 4
Bananas are packed with pectin, which helps in digestion. They also give you instant energy, keeping you going throughout the day. So, today, you can eat eight small bananas throughout the day.
You can divide the consumption across your snacks and meal time. You can also drink one glass of milk for your breakfast, lunch, and dinner. You can also replace milk with a bowl of soup.
| Time | Meal |
| 8:00 AM | 2 bananas |
| 10:30 AM | 1 banana |
| 12:30 PM | Milkshake containing 2 bananas, a dash of cocoa powder, and a glass of milk |
| 4:00 PM | 2 bananas |
| 6:30 PM | 1 banana and 1 glass of milk |
| 8:30 PM | 1 glass of milk |
Day 5
On this day, you can eat a bowl of brown rice. If you are vegetarian, you can take a bowl of brown rice for lunch, but ensure to use minimum oil while cooking. But, if you are non-vegetarian, you can opt for lean protein milk like fish or chicken breast or skinless chicken with six tomatoes.
| Time | Meal |
| 8:00 AM | 3 tomatoes |
| 10:30 AM | Brown rice (1/2 cup) sautéed assorted veggies. |
| 12:30 PM | 2 tomatoes |
| 4:00 PM | Brown rice (1 bowl) |
| 6:30 PM | 1 tomato with ½ cup of sautéed veggies |
| 8:30 PM | A bowl of tomato soup with a bit of salt and pepper |
Day 6
The 6th day follows the same pattern as the previous day, adding uncooked or cooked vegetables. However, you must eat boiled or steamed vegetables, and your salad should be fairly dressed. A mix of vegetables will provide your body with the desired fibre. Also, avoid potatoes, fruits, and sweet potatoes today. Non-vegetarians can go with skinless 500g chicken along with vegetables except tomato.
| Time | Meal |
| 8:00 AM | 3 tomatoes |
| 10:30 AM | Brown rice (1/2 cup) sautéed assorted veggies. |
| 12:30 PM | 2 tomatoes |
| 4:00 PM | Brown rice (1 bowl) |
| 6:30 PM | 1 tomato with ½ cup of sautéed veggies |
| 8:30 PM | A bowl of tomato soup with a bit of salt and pepper |
Day 7
You can eat brown rice with boiled vegetables for lunch on the last day. To hydrate your body, you can take sugarless fruit juice after each meal to complement your nutrient-rich vegetables. This way, you will get the desired energy with rice and vegetables, which will help your body to function properly, and the fruit juices will flush the toxins out of your body. Ensure to stay away from sweet potatoes and potatoes.
| Time | Meal |
| 9:00 AM | 1 glass of orange or apple juice |
| 12:30 PM | ½ cup sautéed veggies with ½ cup brown rice |
| 4:00 PM | Watermelon (1 cup) with a few assorted berries |
| 6:30 PM | 1 cup soup |
| 8:30 PM | ½ cup brown rice with ½ cup sautéed veggies |
Conclusion
This weight-loss diet chart encourages us to focus more on vegetables and fruits with low calories. However, be sure to avoid foods containing processed food or sugar. Moreover, refrain from consuming eatables containing refined carbohydrates. Following this healthy diet chart for weight loss can help you to shred unwanted weight from your body. Nevertheless, it is advised to consult your doctor before following any diet chart, as everybody’s body is different, and your doctor can give you the perfect suggestion regarding food for weight loss.
Although the diet chart for weight loss for females and males is nearly the same, males need to have more protein than females for a balanced diet. Your doctor may recommend a food intolerance test if you face an allergy to any food item while following the diet plan. Visit Metropolis Lab anytime for such a test for your weight loss diet skilled professionals and get accurate reports with easy home-sample collection service.