Weight Loss Food

Food alone cannot cause to lose weight but some foods are helpful in losing weight because of its higher proportion in component that aid to weight loss. To keep a healthy eating food list it is inevitable to understand food from this perspective. However, the long term goal is to maintain a balance diet and incorporate in our lifestyle. Access or deficit of any food will result in health complication.

Weight loss foods are those foods which are:

* High in Fiber

* High in Water content

* High in quality Protein

* Low in Calorie

* Low in Fats

* Low in sodium

* Low in Carb

High Fiber Foods

These types of foods filled up the stomach quicker because of its high fiber content and eating less a result. In the process, less calories are consumed and helping to lose weight.

Some example of high fiber foods are:

Bread, oat meal, brown rice, apple with skin, dates, banana, peas, beans, spinach and almond.

High Water content Foods

Water is an important factor for the process of metabolism which is a chemical reaction happening in our body to create energy.  Foods that contain high water works as a supplement to drinking water which boost our metabolism rate for quicker weight loss. Another benefit of foods with high water content is making us fuller and killing the appetite.

Some examples of food with high water content are:

Tomato, potato, carrot, watermelon, orange, pineapple, mango, pear and grapes.

High quality Protein Foods

A high protein food helps in building skeletal muscle and other tissues and also reduces our appetite. These types of foods are highly recommended for body building as well as for weight loss.

Some examples of high protein foods are:

Eggs, milk, fish, roast beef, roast chicken and other meat products.

Low Calorie Foods

Low calorie foods would simply mean low energy food. All foods consist of six nutrients which are carbohydrate, fats, protein, organic acids, polyols and ethanol. Calorie is a means of measuring food energy in context to these six elements of foods.

Food products that are rich in fats and ethanol such as cashew nuts, chocolate and pork have higher food energy or higher calorie. On the contrary, fresh vegetables has minimum calorie.

Some examples of low calorie foods are:

Celery, courgette, mushroom, spring onion, spinach, cabbage and cauliflower.

Low Fat Foods

Low fat foods are advised for control weight and also for very common diseases like blood pressure, high cholesterol and heart disease. It is easy to choose low fat foods. However, you will find an endless list of food items with low fats advertised at your local grocery and processed foods are generally high in calorie. Keep in mind that you also want to avoid high calorie food items.

Some examples of low fat foods are:

Spinach, carrots, egg whites, baked potato, beans, tomato, grapes, watermelon and rice.

Low Sodium Foods

All body fluids like tears, sweat and saliva including blood contains sodium. Content of sodium plays an important role in the human body structure as the body is made up of 70% of water approximately. Sodium ions contained in the blood directly impact the blood volume, which is another cause of weight gain. Thus, controlling of sodium intake not only prevents weight increase but also prevents arteries diseases.

A low sodium diet is most effective by avoiding junk foods and processed foods as you have no control of salt content in it.

Some examples of low sodium foods are:

Rice, honey, eggs, beef, chicken, fresh fruits and vegetables.

Low Carb Foods

Carbohydrate doesn’t directly cause overweight but low carb foods restrict calorie intake and prevents weight gain. Again, carb content are generally high in processed foods as sugar being one of the most common ingredient used in processed foods. We take cake, cookie, candy, soda and gum on a daily basis often without realizing the effect.

Some examples of low carb foods are:

Spinach, green peas, lettuce, tomato, carrot, celery and onion.

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Weight Loss Meal Plan – Low Fat Diet Plan Menu Samples



Your body   is what you eat. Do not include only foods you like to eat with your weight loss meal plan. To lose weight effectively you need to maintain a balanced healthy diet. Understanding food calories and food nutritional values is the basic and foremost important knowledge to weight loss and good health.

For a low fat diet plan or any diet plan you need to first decide on your total daily calorie requirements. Based on your daily caloric intakes you can work out on the fat allowable with your diet plan. From your daily nutrient composition (carbohydrate, protein and fat), 10% of fat is considered very low fat diet, 15 % as low fat diet and 20% as moderate fat diet.

Daily caloric intakes is based on weight, lean body mass and physical activities which will differ from one person to another and a very important criteria for safe weight loss meal plan. Small frequent meal is also crucial for weight loss meal plan success. Keep in mind that the last meal is always the minimum calorie meal.

Here is an example of low fat diet plan for 1600 calories baseline menu for women and 2500 calories baseline menu for men:

Low fat diet plan (1600 calorie baseline) menu for women

Meal # 1

Food Item Quantity Calories Protein (g) Carbs (g) Fat (g)
Shredded wheat cereal 1.5 cups 216 5.4 50.1 2.1
Skim milk 1.5 cups 135 12 18 1.5
Strawberries ½ cup 23 0.5 5.2 0.3
Subtotals 374 17.9 73.3 3.9

Meal # 2

Food Item Quantity Calories Protein (g) Carbs (g) Fat (g)
Oatmeal 2/3 cups 200 10 36 4
Egg white 4 68 14 1.8 0
Egg whole 1 75 6.3 0.6 5
Grapefruit ½ large 46 0.6 11.9 0.1
Subtotals 389 30.9 50.3 9.1

Meal # 3

Food Item Quantity Calories Protein (g) Carbs (g) Fat (g)
Brown rice 3/4 cup 154 3 30 0
Chicken breast 3 oz 143 26.5 0 3.8
Green beans 6 oz 50 2 12 0
Subtotals 347 31.5 42 3.8

Meal # 4

Food Item Quantity Calories Protein (g) Carbs (g) Fat (g)
Salmon 4 oz 206 28.8 0 5.8
Broccoli 1 cup 46 4.6 8.6 0.4
Yam 4 oz 120 2.6 27.3 0.2
Subtotals 372 36 35.9 6.4

Meal # 5

Food Item Quantity Calories Protein (g) Carbs (g) Fat (g)
Chicken breast 3 oz 143 26.5 0 3.8
Light Italian dressing 3 tbsp 12 0 3 0
Large mixed green salad 2 cups 40 0 10 0
Subtotals 195 26.5 13 3.8

This is a sample menu and not for rigid prescription.

Low fat diet plan (2500 calorie baseline) menu for men

Meal # 1

Food Item Quantity Calories Protein (g) Carbs (g) Fat (g)
Shredded wheat cereal 1.5 cups 216 5.4 50.1 2.1
Skim milk 2 cups 200 20 28 0
Grapefruit 1/2 large 46 0.6 11.8 0.1
Subtotals 462 26 90 2.2

Meal # 2

Food Item Quantity Calories Protein (g) Carbs (g) Fat (g)
Oatmeal 2/3 cup 200 10 36 4
Egg whites 4 68 14 1.8 0
Egg whole 1 75 6.3 0.6 5
Banana 1 medium 105 1.2 26.7 0.6
Subtotals 448 31.5 65.1


Meal # 3

Food Item Quantity Calories Protein (g) Carbs (g) Fat (g)
Brown rice 1 cup 154 4 25 0
Chicken breast 4 oz 196 35.1 0 5.1
Broccoli 1 cup 46 4.6 8.6 0.4
Subtotals 396 43.7 43.6 5.5

Meal # 4

Food Item Quantity Calories Protein (g) Carbs (g) Fat (g)
Salmon 4 oz 206 28.6 0 5.8
Green beans 6 oz 50 2 12 0
Baked potatoes 6 oz 157 3.3 36.7 0.2
Subtotals 413 34.1 48.7 6

Meal # 5

Food Item Quantity Calories Protein (g) Carbs (g) Fat (g)
Beef, extra lean sirloin 5 oz 286 43 0 11.3
Asparagus 10 spears 40 4 6 0
Yams 4 oz 120 2.6 27.3 0.2
Subtotals 446 49.6 33.3 11.5

Meal # 6

Food Item Quantity Calories Protein (g) Carbs (g) Fat (g)
Tuna, water packed 4 oz 120 26 0 1
Light Italian dressing 3 tbsp 12 0 3 0
Large mixed green salad 2tbsp 40 0 10 0
pita, whole wheat 1 pita 170 6 35 2
Subtotals 342 32 48 3

This is a sample menu and not for rigid prescription.

Weight plateau – How to break weight loss plateau



There is always a time when you hit a fat loss plateau in your weight loss journey. In such a situation, the first step is to stay positive and focused on your goal. Keep your faith and stay on the course. Ask yourself if you had put in 100% effort. Normally when you reach a fat loss plateau it is time you need to work harder because you are so near to your goal.

Brainwashed by media hype from the billion dollar weight loss industry geared towards mere profits people like to think that it is easy to get a lean body. If you share the same notion it is time you need to clear your concept right. There is no short cut to good health.

There are many reasons why one may experience a situation like weight loss plateau. We will discuss some on the common reasons and its solution for such circumstances. Remember, all your effort is insignificant if you do not have a written goal and monitoring your performances.

Need to increase effort

You may need to increase your exercise session duration because it may not be good enough to get the desired result. For example, if your workout session is 30 minutes, you can increase it to 40 – 50 minutes session.  If you are lenient with your diet, you need to be stricter. Increase your meal frequency to 5 – 6 times a day if you follow 3 meals a day frequency to enhance your metabolism. Basically, you need to put in more effort with every plan of action.

Weight loss plateau as a result of overtraining

Too much of anything is not good and weight loss is not an exception. If you are overtraining yourself for a long period it can cause weight loss plateau. You need to take a break from high intensity training for at least 4 – 7 days. Your body system may be overworked and simply not responding. You can always go back to your workout routine once your system recovered.

Adaptation syndrome

This is a very common cause of weight loss plateau. Your body system can easily adapt to any workout training and diet program if you follow them for a long period. To avoid this situation you need to change your training variation every four to twelve weeks. Any variations with your exercise will solve the problem and you can literally create an endless training variation with your cardio exercise and weight training. For example, change in type of exercise, intensity, duration, your rest interval, changes in tempo, changes in grip, etc.

Caloric intakes are too low

Caloric restriction is important to lose weight efficiently but if you are taking too less calories your body will go into fat storing mode for future use thinking that you are starving. This is a natural mechanism of our body system. If you think this is the problem you need re-evaluate your daily calorie requirements.

Hormones adapted to diet plan

Your body gets adapted to your eating pattern and diet which is a natural functioning of the body system. You may be taking low calories, low fat or low carb diet but after prolong period of following the same diet pattern your body gets immune to the diet pattern and become less effective. The best way of dieting is to follow a “high – low” pattern to confuse your hormones which take some times to understand your diet pattern.

With this method you eat two to three days of high calories and high carb diet followed by two to three days of low calories and low carbohydrates. This diet method ensure that you lose body fat rapidly on low calories and low carbs, but before your body adapt to the diet pattern you raise back the calories and carbs which maintain your metabolic rate consistently.

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