I have gained ten pounds these past couple of months due to negligence. It always starts with a small indulgence of bread or cookies and before I know it , I have gained a couple of pounds.
My goal is to lose a realistic amount of weight in two weeks with the least amount of effort. The diet I follow has to be healthy and not expensive and time consuming.
I am going to follow Dr. Mcdougall’s advice for maximum weight loss for two weeks to lose a crazy amount of weight.
Following a plant based diet to lose weight helps the body to heal from toxins.
Plants are very low in calories but high in nutrition. Eating them blasts our bodies with vitamin, minerals, and antioxidants resulting in healing.
Remember : I am not a medical professional and you should consult your doctor before making lifestyle or food changes.Rules I follow for weight loss in 2 weeks
1. Going Meat & Dairy Free is the key
My goal :
Reduce my fat intake to lose weight.
Problem with meat :
This study shows that meat products are very high in calories and fat which causes us to become obese . Yikes! That’s what I am trying to reverse.
A 3-ounce skinless, chicken breast provides about 140 calories, 3 grams of total fat and just 1 gram of saturated fat. Compare this with 148 gms of broccoli which provides 45 calories and just 0.5 gms of total fat. Cutting back on meat will not only reduce my fat intake but I can replace meat with a greater quantity of healthier food.
Same is true about dairy as it is high in fat and calories which leads to weight gain.
Action plan :
No dairy, steak, no lamb or goat, no chicken, no fish or any other kind of meat. This will take some adjusting to but I am going to replace meat with healthier options.
2. Have endless amounts of resistant starches
My goal :
Feel satiated when I am done eating
Benefits of resistant starch
Resistant starches are the type of starches which take a slow time to digest and make us feel full for a longer time. These starches are low in calories. Resistant starches are found in rice, corn, potatoes and beans.
I love to eat small snacks and big meals all day long. This is one of the main reasons for my weight gain. Since resistant starches are devoid of any fat and can be eaten in unlimited quantity, I am hoping this will work for me.
My action plan:
Fill my plate with half to three fourths of resistant starches like potatoes, rice, brown rice, beans or lentils.
3. Eat lots of greens and vegetables
My goal
Not to overeat
Benefits of fruits and vegetables
As I said earlier, I like to graze all day and like the feeling of being full. Fruits and vegetables are high in fiber and nutrients. Having them in our meal not only helps us feel full but also doses us with vitamins and minerals.
My action plan
My past experience has taught me to start my meal with a large serving of salad or soup. This is filling and stops me from overindulging on the main course. As salads are low calories but filling, the overall calorie intake goes down, resulting in weight loss.
Salads will can include greens, broccoli, capsicums etc.
Each meal will be 50% greens and vegetables which means that eating equal amount of salads and starches.
4. Don’t use any oil or butter
My goal:
Reduce fat intake
Problem with oils:
The fat we eat is the fat we wear.
One tablespoon of oil has 120 calories . Compare this to one cup of cooked pinto beans which are 200 calories and make you feel full for a longer time. A couple of tablespoons of oil is very easily consumed while munching on chips, sauces or eating out. These are all extra fat calories which lead to unnecessary weight gain which I am trying to avoid.
My action plan:
Avoid oil at all costs. I plan to cook with no oil and use water to steam vegetables. Desperate time calls for desperate measures !
5. Avoid processed food
Goal:
Eliminate unnecessary calories
Problem with processed food:
The cookies, bars and chips have no nutritional value except getting us hooked on their taste. They have been stripped of all fiber and water and instead dosed with oil, sugar and ingredients which we aren’t familiar with. Eating them is adding unnecessary calories to the diet.
Action plan
Replacing calories with healthy snacks like herbal tea, celery sticks
6. Avoid added sugar
Goal : Reduce fat
Problem with sugar:
Studies have shown that having more sugar causes weight gain. Sugar is found hidden in evry processed food in the market from ketchup, sauces, frozen food, takeout food etc. Sugar has no nutritional value and interferes with the normal functioning of our body.
Action plan:
Say no to candy, cookies, high sugar fruits like grapes, banana, watermelon.
7. Have a workout plan
Goal : Increase the rate of weight loss
Benefits of exercise:
Numerous studies have shown that exercise everyday helps in weight loss by burning energy. In the past, I have found that a healthy diet with an exercise regimen helps me in losing weight. Exercise doesn’t have to be in the gym but can also include walking, playing tennis, swimming, skipping rope, cycling etc. One of the side effects of active lifestyle is that it uplifts mood and tones the body. Can’t complain about that !
Action plan:
Walk for an hour 5 days a week and use stationary bike 2 days a week.
Conclusion
Following these 7 healthy rules described above will surely lead to my weight loss in 2 weeks. Weight loss is not about looking good but it is about leading an active life, away from medical problems and enjoying life with family and friends.
Have an amazing life !
