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Easy 1 week diet plan?


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Old 31st January 2018, 10:50 PM   #1
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Easy 1 week diet plan?

Does anyone have any easy (as in easy ingredients, easy to make) 1-week diet plan/menus?

I'm thinking I might do the military diet since I have a friend who did it with amazing results, and has kept it off for a couple years

I really need to lose about 25 pounds. It's ridiculous how long I've let this go on, for emotional reasons, but it starts Monday (I'm being realistic in waiting til after the Super Bowl ). I feel like crap. I look like crap. I have no energy. I have heartburn/indigestion almost constantly to the point of not sleeping well.

So, any suggestions? I don't want a "book" or "diet" recommendation. I'm looking for an actual breakfast, lunch and dinner plan to follow. Specific meals....and shopping list is a bonus.
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Old 1st February 2018, 3:41 AM   #2
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I don't know of any fad or otherwise diet that will achieve 25lbs weight loss in a week.
Around 8lbs is about the max you can lose in a week and that would be water loss.
If you want to lose weight and permanently keep it off it's a lifestyle change and the best way is to just eat normal food (not light or diet options) but eat only when you're hungry and only until you feel full.

Cutting out empty calories eg fizzy sugar loaded drinks if you have those would be a good place to start.
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Old 1st February 2018, 8:34 AM   #3
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The websites Skinnytaste and I Breathe I'm Hungry (yes, a stupid name, I know) have really good one-week meal plans with grocery lists. Skinnytaste has plans for several types of diets, while IBIH focuses on extremely low-carb plans.

The "military diet" is not used by any military but has existed for years under various names. It's incredibly boring and repetitive. I get the desire to do something dramatic for a few days to reset your system, but the "military diet" plans I've seen are between 900-1100 calories per day. Unless you have extraordinary self-discipline that is just asking to end up on a sugar binge. Gemma's advice to just cut out empty calories and eat smaller portions is very solid.

Depending on your current weight you could "lose" a significant amount of water weight pretty fast, but aim for 1.5 pounds per week in the long run. Remember, you didn't gain it overnight, so it won't go away overnight either.
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Old 1st February 2018, 9:59 AM   #4
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Originally Posted by GemmaUK View Post
I don't know of any fad or otherwise diet that will achieve 25lbs weight loss in a week.
Around 8lbs is about the max you can lose in a week and that would be water loss.
If you want to lose weight and permanently keep it off it's a lifestyle change and the best way is to just eat normal food (not light or diet options) but eat only when you're hungry and only until you feel full.

Cutting out empty calories eg fizzy sugar loaded drinks if you have those would be a good place to start.
I'm not trying to lose 25 pounds in a week lol! That's just the total goal, and I want something to "reset" my brain, by way of a plan, as a jump start so I'll get the motivation to keep it going through simply eating better like you said. Hope that makes sense. My goal is to lose this by the end of June, not the end of the week .
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Old 1st February 2018, 10:36 AM   #5
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The "military diet" is not used by any military but has existed for years under various names. It's incredibly boring and repetitive. I get the desire to do something dramatic for a few days to reset your system, but the "military diet" plans I've seen are between 900-1100 calories per day.
Yeah, it is, but it's only 3 days on, then it's 4 days of just eating sensibly, then 3 days back on it. And it's easy and inexpensive, which is why I'm considering it. Easy as in easy prep, not necessarily easy to do if you like to eat and drink .
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Old 1st February 2018, 11:16 AM   #6
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For me, the "easiest" healthy meals consist of some kind of lean meat (like chicken) with roasted or sauteed vegetables. You can roast almost any vegetable -- we usually do broccoli, cauliflower, sweet potatoes, tomatoes, or brussel sprouts. Just toss with a little olive oil, season with salt and pepper (or whatever other seasoning you like) and throw it in the oven. You can Google for the temperature and cooking times. You can also saute spinach, green beans, or Kale for a good side. Brown rice and quinoa are also good, easy sides.

Likewise, salads are easy provided you top them with lean meat and vegetables and avoid fatty dressings. There is a brand of dressing called Bolthouse Farms that are Greek yogurt based, so low calorie, but taste like the real thing.

For breakfast, I usually have a couple of eggs, a bowl of oatmeal, or a Greek yogurt.

But whatever you eat, what really matters is calories in vs. calories out.
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Old 1st February 2018, 11:18 AM   #7
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I've lost 23 pounds, but it has taken me 4 months. I try to eat mainly vegetables, watch my carbs and no sweets. I've been getting up at 5:30am every morning and walking 5 miles. I'm 2 pounds away from the goal weight that my doctor recommended. I'd like to lose another 10 after that, but we'll see.

I think you will have better success being slow and methodical vs. trying to dump weight quickly.

Also, I'm going to watch what I eat on Superbowl Sunday. Raw Cauliflower, Fresh Broccoli, Celery and Carrot sticks!! I'm not going to undue all of this hard work for one afternoon.

Go Eagles!!
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Old 1st February 2018, 11:19 AM   #8
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For me, the "easiest" healthy meals consist of some kind of lean meat (like chicken) with roasted or sauteed vegetables. You can roast almost any vegetable -- we usually do broccoli, cauliflower, sweet potatoes, tomatoes, or brussel sprouts. Just toss with a little olive oil, season with salt and pepper (or whatever other seasoning you like) and throw it in the oven. You can Google for the temperature and cooking times. You can also saute spinach, green beans, or Kale for a good side. Brown rice and quinoa are also good, easy sides.

Likewise, salads are easy provided you top them with lean meat and vegetables and avoid fatty dressings. There is a brand of dressing called Bolthouse Farms that are Greek yogurt based, so low calorie, but taste like the real thing.

For breakfast, I usually have a couple of eggs, a bowl of oatmeal, or a Greek yogurt.

But whatever you eat, what really matters is calories in vs. calories out.
Yes, I know all this .

I love the Bolthouse Farms ranch dressing! It tastes way better than regular ranch in my opinion. I use it for dipping carrots .
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Old 1st February 2018, 12:01 PM   #9
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What does your exercise regimen consist of..??

TFY
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Old 1st February 2018, 12:25 PM   #10
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What does your exercise regimen consist of..??

TFY
I belong to a small group fitness gym and "try" to go every week day, but of course that does not happen, so I average 3 times a week. I really need to do more at home walking on my treadmill desk and commit to walking the dog at least a mile a day, too. (My dog gets exercise because I have a large hill in my backyard and we play fetch on it, but that only exercise my right shoulder from throwing the ball lol).

At the gym, it's usually circuit training type stuff. Muscle Monday, Tabata Tuesday, Winded Wednesday, Total Body Toner Thursday, and Friday is usually a HIIT workout. It's a combo of weights and cardio, heavy on weights. The class is 45 minutes. I admit I am afraid of bulking up, and I feel like I HAVE, especially in my shoulders/upper arms. I have a very sturdy build and do not have dainty shoulders and I do not want them to get bigger, especially since I also have a large chest and I start to look like a football player I think!
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Old 1st February 2018, 2:17 PM   #11
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It's all about calories in v calories out. Diet is part of it. Re-setting your brain helps. It's not a diet because diet is all about being deprived. We don't want you to have a scarce mentality. You need to think in abundance so part of the secret is finding things you can have more of.


Get more movement into your life, even if it's taking the stairs, parking far away from the door & going for a walk after dinner.


First don't drink your calories. No more soda, juice, booze, etc. Water, tea & black coffee are your friends. High protein / high fiber & low sugar, low carb are the best way to stay full longer.


For breakfast I eat either:


a high protein Greek yogurt (read labels, not all yogurts are the same)
2 eggs
string cheese (90 calories per stick)
a granola bar of some sort
cereal & low fat milk
a banana
a smoothie (milk, plain yogurt, fruit, ice & 1 teaspoon of almond butter)


You must learn to bring your lunch to work. Going out the options are tough & the portions are too large.


homemade ramen with zoodles (invest in spiralizer to make noodles out of zuchinni)
4 oz of protein -- chicken, pork, whatever meat I had for dinner
1-2 cups of fresh fruit
a salad with dressing on the side (dip the tines of the fork in to coat the fork, then stab the veggies)


I need snacks because the above portions are small. Have stuff in the office:


fruit
carrots
string cheese
a granola bar
Fiber One bars the brownies are very chocolaty & have 5 g of fiber; I never get enough fiber
1 ounce of mixed nuts


You can eat chips & junk just realize what 1 portion looks like. It's usually about 12-15 chips. You count them out & then that is all you can eat. Don't graze mindlessly out of the bag.


Dinner
the easiest thing is to grill up a protein & steam some veggies
the colorful veggies should be 1/2 of your plate
learn to make stuff with cauliflower, I love cauliflower mashed potatoes
the zoodles / sprializer can help with reducing pasta consumption


Here's one of my favorite meals with spaghetti squash: https://www.buzzfeed.com/christineby...5M6#.ssRG8xz3b


You can really eat anything. You just need to learn to eat less of it. Spices help. Eating off the smaller salad plate rather than the big dinner plate helps. Keep the bowls off the table. Plate your food then sit down like at a restaurant. If you want seconds you have to get up.
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Old 1st February 2018, 2:42 PM   #12
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You must learn to bring your lunch to work. Going out the options are tough & the portions are too large.
Thanks for all of your food suggestions . I had to highlight this particular piece of advice. I have my lunch with me at work 100% of the time because I work from home....probably part of my problem!
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Old 1st February 2018, 5:07 PM   #13
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Thanks for all of your food suggestions . I had to highlight this particular piece of advice. I have my lunch with me at work 100% of the time because I work from home....probably part of my problem!

That's dead easy - pack yourself a lunch for the next day.
Don't starve though.

What do you eat now?
The best way to figure how to lose weight is to look at what you eat and do now.
Keeping things easy and simple works - no weighing, no calorie counting..it's what I do and have done for over a decade now and I won't ever 'diet' again.
I did 'diets' for some 20 years with ultimate failure until I stopped, lost the weight and kept it off with no hassle at all.
.
You say you're bulking up.
I did too when I did step aerobics years ago so I stopped and took up something else instead. Slowly my thighs got bigger but I could only tell when my jeans - an older pair would not fit.
Maybe your gym and the classes you take are not the best things for you.
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Old 1st February 2018, 5:09 PM   #14
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If you work from home how much of the tempting bad stuff can you get out of the house?


I had to stop buying soda to have on hand. If it was there, I drank it. Now if my husband wants one, he picks one up while out.
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Old 1st February 2018, 5:49 PM   #15
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If you work from home how much of the tempting bad stuff can you get out of the house?
ALL of it if I didn't have kids .
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