Eating light foods is an art. Calorie-counting is a bigger art. And, pre-planning your meals after understanding their nutrients is the biggest art ever.
When you set out on a weight-loss journey, calorie-counting becomes important. Although it advised you to go on a strict diet to lose weight, experts also suggest consulting a doctor before reducing their calories.
An average person consumes 1500-2400 calories, which is considered to be healthy if you’re not obese. However, if these calories contain only fats and no nutrients such as protein, calcium, zinc or others, what is the use of eating such foods?
It will only make you obese. So here’s a strict meal plan for the people intending to lose weight faster than anyone: 550-calorie diet plan.
1. Detoxifying fruits
Losing weight involves detoxifying your body first thing in the morning. When you detoxify your body, it helps wash away all the toxic build-up that was stored and adding up to your overall weight.
This prevents you from falling sick and boosts your immune system as well.
It is advised you start your day with a warm glass of water that contains no calories yet helps to regulate your bowel movements. Then, you should have your breakfast.
A small bowl of a detox fruit gives you 50 calories only, including multiple vitamins, minerals and other nutrients.
You may have a small bowl of pomegranate, orange, apple, papaya, or berries. These fruits are loaded with iron, magnesium, zinc and folate. They help you cleanse your system and don’t get stored to build fats.
2. Egg-White Mushroom Omelette
Eggs are the healthiest sources of protein and energy-boosting nutrients. They’re mostly consuming in the morning or afternoon so they can be digested well and their nutrients are absorbed by our bodies.
It takes just 15 minutes to prepare this 100-calorie meal. To prepare, you need 2 egg whites, 2 cups mushrooms, olive oil, salt and pepper, green onions, and some basil leaves.
Mix basil, salt, pepper and egg whites in a bowl while you stir fry mushrooms with green onions. Once friend, add the egg whites mixture and let it cook for 5-6 minutes. There you go! The healthiest mid-day meal ever!
3. Banana/Strawberry Smoothie
Both bananas and strawberries have amazing nutritional values that boost your energy and workout stamina at the same time. Right after your big meal, you can have this smoothie if you feel low on energy or are hungry.
Each serving gives you 50 calories. Simply put strawberries or bananas in a blender and add no-fat Greek yogurt in respective flavours to enhance and balance the taste.
These are easy to prepare and you can even deep-fruit chopped fruits for your smoothies every day. These are power-packed with protein, calcium, zinc, magnesium, sugar, starch and iron.
4. Spicy Lime Grilled Shrimp
Shrimp can be eaten even if you want to lose weight. It’s not like you HAVE TO go vegan. That’s a choice!
The best part: You can eat shrimp with some rice. The total serving gives you about 100 calories. To prepare this dish you need cajun seasoning, lime juice, vegetable oil, peeled, deveined medium shrimp.
You must mix all the ingredients to marinate the shrimp and refrigerate for about 15-20 minutes. Then grill the shrimp and serve it with some brown rice (preferably).
This recipe gives you dietary fibre, healthy cholesterol, Vitamin A, C, B6, iron, calcium, folate, potassium, thiamine and sodium. It helps regulate your metabolism so your fat-burning process can accelerate.
5. Roasted Cherry-Almond Milk Pops
Right before the sun sets, allow yourself to indulge in a sweet dish. These homemade popsicles are the best way to go for your second workout. You will be energized right after eating such a healthy sweet dish.
It gives you 47-50 calories per popsicle. You can make it using dark cherries, Greek Yogurt, unsweetened almond milk or chocolate milk.
It looks so delicious and tastes so yum, you’ll probably forget that you’re fasting. The key is to add less artificial sweeteners in this recipe.
6. Raisin Bread
Let us wrap your dinner up with a delightful raisin bread topped with some peanut butter. Peanut butter is very healthy as it gives you iron and some essential fats. Your body needs these to function well.
If you don’t give any fats to your body, it saves the nutrients and minerals as fats and hence, you never lose weight. Ensure you include at least the required amount to keep your metabolism firing!
This 70-calorie meal will keep you full and energetic throughout the night. This low-fat meal can be prepared using wheat flour, raisins and some peanut butter.
This helps your body get a lot of dietary fibre to regulate the digestion and metabolism at the same time. The recipe is good for those who love bread and peanut butter.
End your day with an extremely healthy broth that gives you about 30 calories in a big bowl. Although broth is usually consumed in the day, consuming it at night is healthy too.
It keeps you full when you’re dieting and helps your body stay nourished and hydrated.
“By choosing foods that have fewer calories per bite, your portion size grows, but your overall calorie count decreases,” explains Barbara Rolls, PhD.
To prepare this you need clear beef, chicken, miso, seafood, or leafy greens and lean meat.
Simply prepare and serve this warm broth for a good fill. You won’t feel hungry until the next morning. Limit your sodium or salt addition in this dish as the ingredients already have a good amount of sodium in them.
The 550-calorie diet is for you if you have been dieting, exercising, been on medications and still haven’t lost any weight. This requires strategic meal planning.
For every meal you consume, you should know how many calories go in. A person’s work-life balance matters a lot while counting calories.
So if you work really hard and are always on your feet, this plan might be less for your body’s nutritional requirement.
But if you have a desk job, this should fit perfectly. Depending on the workout, job, and lifestyle, you must pre-plan your meals to achieve the desirable body.
Make sure you eat healthily and never choose packaged snacks and excess fats.
https://www.health.com/weight-loss/30-foods-under-40-calories-with-recipes https://www.slenderkitchen.com/category/100-calories https://www.myrecipes.com/healthy-diet/calorie-counts/healthy-snacks-under-75-calories https://www.bhg.com/recipes/healthy/snacks/20-sweet-snacks-for-50-calories-or-less/ https://popculture.com/lifestyle/news/50-skinny-5-ingredient-or-less-smoothie-recipes/ https://www.webmd.com/diet/ss/slideshow-100-calorie-snacks