Meal Plan for Extreme Weight Loss: 10 Tips Easy & Sample

Meal plan for extreme weight loss


Meal plan for extreme weight loss is needed when you need to lose a lot of weight in a short time. If you want to lose excess weight and maintain it, then a meal plan is required.

That will calculate the right number of calories and balance of healthy foods rich in nutrients.

How to lose weight fast without exercise can you consult a doctor or nutritionist? It is necessary to discuss a weight loss diet that is specific to your health needs.

The consultation will also help you determine the right foods and levels of nutrients needed by your body.

Avoid Limiting Extreme Calories

Even though you are running a quick weight loss diet plan, the right balance of calories is needed. That can help you lose 1 to 2 pounds a week.

A hunger diet that severely limits calorie intake can help you lose weight faster, but you will lose water and muscle instead of fat.

Your body may hold fat as a way of protecting against hunger when you eat small amounts of calories.

This metabolic change also makes it more difficult for you to lose unwanted weight. The number of calorie intake that needs to be reduced is 500 to 1,000 calories from the regular intake.

It is recommended that the Centers for Disease Control and Prevention keep you healthy.

If you currently consume 2,300 calories a day to reduce 1 to 2 pounds a week, you should lower your intake to 1,800 calories or 1,300 calories a day.

Fat loss diet plan for a healthy female body generally provides a minimum of 1,200 calories a day and 1,800 calories a day for men. Avoid eating less than 1,200 calories every day unless recommended by your doctor.

Read: What is a Plant Based Diet?


Fill Your Food Package With Healthy Food

When you use the extreme weight loss diet plan pdf, you will know that Calories are an essential part of your weight loss journey.

Besides, the foods you choose to consume calories are also important. The balance between food and burning needs to be considered when you go on a diet.

You can choose more fruits, vegetables, and seeds to eat. That can help you to consume fewer calories and lose weight. High-fiber foods can also slow down digestion and be able to resist hunger.

Researchers have theorized that friendly bacteria in fermented foods in yogurt can change the bacteria in your intestines. It can help prevent weight gain.

Then you can end your healthy weight loss diet with protein foods such as seafood, poultry, beans, and soy foods and healthy fats such as avocados, nuts, seeds, and olive oil.

Sample Breakfast Food

When you think of what to eat for breakfast to lose weight, this menu can be an option. People who succeed in losing weight usually make breakfast a priority. You can try boiled eggs on a slice of whole wheat bread.

You can also add an eighth of avocado and serve it with 1 cup sliced strawberries. One container of 6 ounces non-fat Greek yogurt for 420 calories is also suitable for breakfast.

Sample Lunch Meals

You can make a simple meal plan to lose weight for lunch because it is essential in weight loss.

You can enjoy 2 cups of minestrone with five wheat crackers and 1 ounce of low-fat cheddar cheese on your next lunch for 410 calories.

You can also try a simple turkey sandwich made with two slices of whole wheat bread, 3 ounces of turkey breast with lettuce, tomatoes, and mustard and served with 6 ounces of nonfat yogurt, small apples and 1 cup sliced cucumber for 440 calories.

Taste the Dinner Food

You can prepare your healthy dinner menu for the success of a vegan diet plan for weight loss fast. You can make healthy Parmesan chicken with a 3 ounce grilled chicken breast topping with 1/2 cup tomato sauce and 1 ounce of low-fat mozzarella cheese, and serve with 1/2 cup cooked spaghetti of whole wheat and 2 cups steamed broccoli. This menu has 425 calories that you can enjoy as dinner.

Exercises to Lose Extreme Weight

Some of the best weight loss diets adding exercise can help you lose and maintain weight. Being more active will help you burn calories and increase the number of calories your body burns throughout the day. You can do aerobic exercise and strength training.

Try to do at least 30 minutes of moderate intensity aerobic exercise. It can be like brisk walking or low-impact aerobics classes, five days a week. You can also train all major muscle groups with strength training, such as lifting weights or using resistance bands, for 30 minutes two days a week.

Read: How Much Potassium Per Day That Needed By Your Body


10 Tips to Lose Weight to Make Everything Easier (Faster)

Some of these tips are usually applied for a 7-day diet plan for weight loss. That will help you lose weight faster.


  1. Eat a high-protein breakfast to reduce cravings and calorie intake throughout the day.
  2. Avoid sweet drinks and fruit juices with added sugar.
  3. Drink water half an hour before eating.
  4. Choose friendly food for weight loss to remove fat.
  5. Eat soluble fiber to reduce fat, especially in the abdominal area. Fiber supplements such as glucomannan can also help.
  6. Drinking coffee or tea can help because caffeine can increase your metabolism by 3–11%.
  7. Eat mostly whole foods, not processed.
  8. Eat your food slowly, because feel fuller can increases weight loss hormones.
  9. Weigh yourself every day.
  10. Sleep well, every night.


Snacks to Lose Weight

The snacks in the 30-day meal plan for weight loss also contributes healthily to you. Maintain the size of the snack and know in advance the right time to eat it. Maintain calorie snacks up to 200 or less.

You can choose some healthy snack menus such as popcorn, nonfat yogurt, unsweetened wheat cereal, raw vegetables, almonds, and small apples.

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