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Beginners Weight Loss Meal Plans + How to Choose The Best Weight Loss Plan for A Beginner

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The hardest part of a fitness journey can sometimes be figuring out the best weight loss plan for a beginner. While some of the best weight loss meal diets recommend limiting your consumption of calories and either fat or carbohydrates, others focus on reducing hunger. Also, some prioritize changing eating habits and lifestyles above restricting particular foods, while others follow a healthy eating and exercise plan.

As a result, choosing the ideal weight loss strategy for you among the dozens of options available might be overwhelming. After almost a month of pondering, I have put together the best weight loss plan for a beginner to make your choice easier.

Best Weight Loss Plan For Beginners

  1. Plant-Based Diet

A plant-based diet primarily consists of foods that come from plants, such as fruits, vegetables, nuts, seeds, and legumes. There are also sporadic little amounts of animal items such as meat, fish, poultry, eggs, and dairy.

A plant-based diet might be a great way to lose weight because these foods are high in fiber. Fiber-rich foods make you feel full for a very long time, which reduces your calorie intake.

What to Eat

  • Fruits
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  • Vegetables
  • Nuts and seeds
  • Legumes
  • Whole grains
  • Tubers

What to Avoid

  • Meat
  • Dairy
  • Added Sugars
  • Additives

Pros

  • Gut health is improved
  • Brings down inflammation
  • Fiber is excellent for maintaining healthy bowel habits
  • It helps decrease cholesterol and balance blood sugar

Cons

  • Fresh produce is quite perishable
  • Diet lacking in protein
  • Diet lacks vitamins B12, iron, calcium, and other essential elements.
  • It may be difficult to stop eating animals if you decide to become a vegetarian or vegan.
  1. Mediterranean Diet

A lot of fruits, vegetables, whole grains, nuts, seeds, and healthy fats like olive oil are recommended as part of this diet. This diet promotes a moderate intake of red meat, refined carbohydrates, sugar-sweetened beverages, and processed foods.

The Mediterranean diet increases the likelihood of keeping weight off while lowering the risk of weight growth and abdominal obesity. It is one easy meal plan to follow, especially for a beginner.

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What to Eat

  • Vegetables
  • Fruits
  • Whole grains
  • Nuts
  • Legumes

What to Avoid

  • Processed foods and meat
  • Added sugars
  • Refined grains
  • Alcohol
  • Refined oils

Pros

  • It prevents stroke and heart disease
  • Maintains agility
  • Lowers the risk of developing Parkinson’s and Alzheimer’s disease
  • Lengthening lifespan
  • Reduces the risk of type 2 diabetes

Cons

  • Some foods are expensive
  • Some dietary limitations could be difficult
  • Allows drinking alcohol
  • May fall short on some nutrients
  • No specific guidelines to follow
  1. WW (Weight Watchers)

This diet plan uses a points system that gives users a daily PersonalPoints quota and assigns meals a set number of points based on their nutritional value. Furthermore, it encourages regular exercise, provides a choice of gender-specific training regimens, and offers extras like group seminars and personalized coaching as optional extras.

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Foods to Eat

  • Lean proteins
  • Healthy fat
  • Nonstarchy vegetables

Foods to Avoid

  • Added sugars
  • Processed meats

Pros

  • Flexible and well-balanced
  • Teaches enduring abilities
  • No foods are off-limits.
  • A wealth of resources and assistance
  • Encourages exercise

Cons

  • Can be expensive
  • Point-counting can be tiresome
  • Weigh-ins must be done every week
  • This could result in unhealthy dieting
  1. A Combo of Cardiovascular and Resistance Training

You can burn more calories by engaging in activities that raise your heart rate, like brisk walking, running, jogging, and cycling. Exercises that boost metabolism and build strength include dumbbell walking lunges, triceps kickbacks, and biceps curls.

Pros

  • Reduces risks of heart attacks and strokes
  • Lower risk for hypertension, lower resting blood pressure
  • improve cholesterol and decrease chronic inflammation.

Cons

  • Repetitive exercise could lead to or aggravate injuries.
  • Angle particular
  • Significant increases in blood pressure
  1. Noom Plan

Noom is a smartphone application that helps users develop healthy habits and promotes long-term, sustainable weight loss. Noom does not ban any foods but instead focuses on nutrient-dense meals that are lower in calories, such as fruits and vegetables, which have been shown to aid in weight loss and fat loss.

The app also gives you access to a vast library of healthy meals, tools to help you track and document your progress, and support from a virtual health coach, making the experience easy for a beginner.

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Foods to Eat

  • Fresh fruits
  • Raw vegetables
  • Whole nuts
  • Hard-boiled eggs
  • Popcorn

What to Avoid

  • Nuts and seeds
  • Dried fruits
  • Beef
  • Full fat dairy
  • Burgers

Pros

  • Availability of trained health coaches
  • Psychological strategy
  • Focus on the long-term
  • All-in-one support
  • Focus on consuming whole foods

Cons

  • Expensive
  • No option to meet in person
  • It requires a lot of dedication
  1. The Flexitarian Diet

The flexitarian diet encourages consuming fewer meat-based foods and more plant-based ones. It is a semi-vegetarian eating regimen. In comparison to rigorous vegetarian or vegan diets, it provides more freedom.

Whole grains, fruits, and vegetables are plant-based foods high in fiber and keep you satisfied between meals, which can help you lose weight. This regimen is more of a lifestyle than a diet; there are no predetermined rules or recommended calorie or macronutrient intakes. This diet is trendy amongst beginners due to its flexibility.

What to Eat

  • Fruits
  • Vegetables
  • Low-fat dairy
  • Plant proteins
  • Whole grains

What to Avoid

  • Processed meats
  • Refined carbs

Pros

  • Lower type 2 diabetes risk benefits
  • Decreases the risk of heart disease
  • It’s rich in nutrients
  • More Affordable

Cons

  • Higher rates of anemia, iron deficiency, and low iron levels
  • Extra assistance for diabetic patients
  • Your meals’ overall carbohydrate content is slightly higher than usual, affecting blood sugar levels.
  • If you came from a meat-and-potatoes family, switching to more vegetarian meals could also be challenging.

What to Consider When Choosing the Best Weight Loss Plan for A Beginner

  • Safety: Safety is the most important factor when choosing a weight loss plan. Does it deprive you of important nutrients? Is it good enough for your condition? Is it tested and confirmed by researchers?
  • Flexibility: Some diet plans are very rigid and difficult to follow. Is the meal plan easy enough? Does it contain foods you can find easily in your local grocery store?
  • Balance: Other meal plans are not nutritionally balanced and don’t contain the right amount of calories. Make sure the plan you want to be on contains both.
  • Likeability: Don’t make the mistake of choosing a diet plan with foods you don’t like. A weight loss meal is meant to be sustained for a long time. If it’s boring, you probably won’t stick to it.
  • Budget: Some weight loss meal plans are overly expensive. Does it require you to buy supplements? Do you have to attend physical meetings and pay extra charges? You should probably consider that before you pick one.

Conclusion

The best weight loss plan for a beginner is typically one that isn’t very restrictive, gives long-term opportunities, is affordable, adaptable, and suits your current physical condition and lifestyle. Additionally, a comprehensive weight loss plan combines regular exercise with changes to a healthy lifestyle for the best outcomes.

Abdullahi Malumfashi is a healthcare/lifestyle writer with over six years of experience. He has written for Northpad, a lifestyle blog he helped reach over 3.5k monthly views. He has also freelanced for many other blogs and written for several news dailies in Nigeria. Currently, he is the lead writer for WeightLossPlansOnline.Com, a leading health and lifestyle blog in North America with tens of thousands of impressions monthly. Abdullahi’s interests include health, fitness, and nutrition as a trained microbiologist by profession. When he is not working, he is busy reading, watching documentaries, and enjoying the warm comfort of his bed.

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