Free Weight Loss Diet Plan For 3 days
Sometimes you pay Rs 2000 a month, thinking that the money paid will motivate you to go to the gym. And sometimes, after paying the money, a month passes and you realize you've just been to the gym twice. You may find the gym routine boring or you may not have enough time to go there.
However, it is possible to lose those extra pounds at home with a few simple exercises and by following a good diet. All you need is some discipline and dedication.
Day 1
Breakfast
➧ Fresh or Frozen Fruit with Oatmeal
By switching from a bowl of cold, dried grains to one of warm whole-grain grains and fruit, you would take about 100 calories less every day. That one simple change in your daily diet can help you drop around 10 pounds a year. Plus, hot breakfast cereals have more "endurance". It tends to fill you better - and longer than dried cereals.
➧ Coffee or Tea
If desired, add a little skimmed milk or soy milk and a packet of sugar substitute (a good choice is Splenda).
Mid-morning snack
➧ Veggie Salsa Tortilla
1 steamed 6-inch corn tortilla with fresh or grilled vegetables (such as onions, bell peppers, and tomatoes) and non-added salt salsa.
Warm up the tortilla between slightly damp paper towels in the microwave for about 1 minute, then cover with vegetables and salsa; fold
➧ 1 Navel Orange or 2 mandarins
Lunch
➧ 2 cups Mixed Greens with 1 cup other vegetables, minced meat, dressed with Aged Balsamic Vinegar
For your salads, break out of the salad and tomato box. All kinds of vegetables - and fruit - can enter your salad. Try cubes of sweet potatoes, yellow pumpkin, red pepper, cucumber, red cabbage, red onions and more.
And always remember that no oil, even the so-called "good", should be considered as food with weight loss. Coating your salad with oil can count as many calories as a scoop of premium ice cream.
➧ Solid white bean soup in Italian style
Make your own. It's easy! From a 14-ounce can-salt-added cannellini bean, spoon 2 tablespoons of beans. Puree the rest. In a medium-sized non-stick pan, sauté 5 cloves of chopped garlic until slightly translucent. Add 2 cups of low-sodium chicken broth and 1 cup of escarole, minced meat or a package of frozen chopped spinach. Let it simmer for about 15 minutes. Add mashed beans, red pepper flakes and black pepper to taste and cook for 1 minute longer. Garnish with the beans you have puffed plus if you wish, a little chopped red pepper. Cool or freeze what you do not eat for simple soup preparation for a future lunch or dinner.
Mid-afternoon snack (only enjoy when you are hungry)
➧ 6 onions non-tasting Yogurt with yogurt without or with added sugar with the balls you have chosen
So rich and creamy tasting! If you need a bit of sweetness to cut the sharp taste, simply add the diced banana or stir in 1 packet of Splenda
➧ 1 Apple
Dinner
➧ Salad
A giant Farmer's Market-style salad with a variety of fresh seasonal products and herbs, such as fresh baby arugula and radicchio, and red wine vinegar smeared with a little horseradish. Enjoy a visit to your local Farmer's Market every week and ask the sellers: "What's new and tasty this week? What would be great ingredients for my salad?"
➧ Salmon with sweet chili sauce (3½ to 4 ounces)
When you eat out and order fish, ask if your fish is not salted or roasted in high-calorie ingredients such as olive oil and butter. Healthier cooking options are steaming, roasting or grilling.
➧ Baked potato with 2 tablespoons fat-free sour cream and a sprinkle of chives or scallions
Contrary to what many people think, potatoes are a great food to help you lose weight. It is what we put on top of our potatoes - butter, cheese, and bacon - that they turn into food that blocks the waist.
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DAY 2
Breakfast
➧ Protein omelet
Lose weight and still enjoy healthy options such as protein-like omelets.
Egg-white omelet filled with 1 cup of various grilled vegetables, such as onions, peppers, mushrooms and broccoli, and a dollop of non-greasy ricotta.
➧ Hash Browns
In a non-stick skillet drizzled with a little cooking oil, stir-fry until browned potatoes with sliced onions, sliced green pepper, freshly ground black pepper and sweet pepper.
➧ Bowl of blueberries, fresh or frozen (no added sugar)
➧ Tea or hot cocoa, if desired
Yes! Cocoa can be part of a healthy meal plan to lose weight! For cocoa: Mix skimmed milk or soy milk, 1 tablespoon cocoa powder, and 1 packet of sugar substitute, such as Splenda (if desired).
Mid-Morning Snack (only enjoy when you are hungry)
➧ Large handful of grapes
Like vegetables, fruits are fantastic weight loss products because they are 'large' foods, that is, foods that are accumulated by lots of fiber and water. With 'big' food you eat a lot of food (which will satisfy your hunger) but not many calories.
Here is a good example: for the same number of calories in a handful of peanuts (about two ounces), you can eat 2½ pounds of strawberries (about five of those green boxes in which strawberries arrive). Eating "big" foods such as strawberries, salads, and other fruits and vegetables can prevent hunger and take places you don't want to go.
Lunch
➧ Salad
Large baby greens salad with dip sauce dressing in Pritikin style, containing less than a quarter of the calories and sodium of regular Thousand Island dressing. What a gift for your heart and waist! To make the dressing, combine the following thoroughly: a ¾ cup of fat-free Greek yogurt, a ½ cup of fat-free sour cream, a ¾ cup of unsweetened, low-sodium ketchup (a good brand is Westbrae), a ½ teaspoon of oregano and a ½ teaspoon of garlic.
Lose weight while still enjoying favorites, such as this healthy turkey sandwich.
➧ Turkey bread
Sandwich of freshly roasted turkey fillet (3½ to 4 ounces) with 2 slices of low-sodium, whole-grain bread with various vegetables, such as baby greens and sliced tomatoes. Coat the bread with 1 tablespoon of low sodium mustard.
Did you know that bread and sandwiches are the number 1 source of salt in the American diet, good for more than twice as much sodium as salty junk food such as chips? That is why it is so important to look for low-sodium types of bread (a good brand is a Food for Life).
Mid-afternoon snack (only enjoy when you are hungry)
➧ Pear
➧ Popcorn - air-cooked or fat-free microwave
Did you know that 2 liters of air-cooked popcorn is needed to match the calories in just 20 chips? Make sure you eat a piece of fruit with the popcorn to improve the satiety value!
Dinner
➧ Veggie Burger on a whole grain sandwich with roasted red pepper
Keep a box of vegetarian burgers in stock (in the fridge or in the freezer) (look for low-sodium varieties). Veggie burgers are a much better choice for your waist and heart than ground meat. Veggie patties have only about half the calories of regular red meat patties and have no heart-softened saturated fat. What's more, they are so easy to cook - only in the microwave for one or two minutes. While roasting your whole-grain bread, take a pot of roasted red peppers from your pantry and cover your veggie patty with a few delicious slices. Lubricate your sandwich with a little sodium-low Dijon mustard.
➧ Steamed fresh vegetables
1 or more cups (it's hard to go overboard on fresh vegetables!) Of steamed fresh vegetables, such as asparagus, broccoli and/or cauliflower, with lemon juice and fried garlic.
Dessert
➧ Fresh berries
1 cup of fresh strawberries, uncovered or drizzled with 1 tablespoon of balsamic vinegar or Marsala wine.
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DAY 3
Breakfast
➧ Hot whole grains with blueberries
Hot whole grains, such as oatmeal, cracked wheat, barley or polenta, made with 1 cup of skimmed milk or soy milk and 1 cup of fresh or frozen blueberries.
There are many great choices of whole-grain hot cereals; make sure you buy one without added sugar or salt.
➧ Tea or coffee
If desired, add a little skimmed milk or soy milk and 1 packet of sugar substitute (a good choice is Splenda).
Midmorning Snack (only enjoy when hungry)
➧ 1 cup diced watermelon or other seasonal fresh fruit
➧ 1 Snack bag with baby carrots
Lunch
➧ Vegetarian Chili
Search for fat-free low-sodium variants, or make one yourself.
➧ 1 Corn ear
Did you know that four ears of corn contain the same number of calories as a portion of fries? (The corn also tastes better.)
Mid-afternoon snack (only enjoy when you are hungry)
➧ Cottage cheese and fruit
½ cup 1% no-salt-added cottage cheese with ½ cup to 1 cup of freshly cut fruit, or use pop-top canned fruit wrapped in juice or water, no added sugars.
Dinner
➧ Spinach salad
A large salad of baby spinach and other fresh vegetables, such as sliced carrots and tomatoes, topped with your favorite canned beans without salt. Mix the salad with about ½ teaspoon of wasabi (to taste) and 3 to 4 tablespoons of rice vinegar.
Look for no-salt-added varieties of canned beans since rinsing the beans through a colander removes only 30% of the added sodium.
➧ Chicken with cherry tomatoes
➧ Brown rice
Give your brown rice a nice savory twist by adding freshly chopped garlic. At the last minute, add fresh herbs such as thyme and Italian parsley and just about any vegetables you have on hand, such as chopped cucumbers, celery, onions, and tomatoes.
Dessert
➧ Frozen yogurt
A ¾ cup of frozen strawberries, non-fat, sugar-free yogurt with freshly sliced or frozen unsweetened strawberries.
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