Originally Answered: I need to lose weight what is a good diet plan?
The healthiest and easiest way to lose that kind of weight is a Whole Food, Plant Based (WFPB) diet. This way of eating allows you to reduce your BMI and improve your health. This diet is very high in vitamins, minerals, antioxidants, and other phytonutrients. When compared to the Standard American Diet (SAD), it is low in calories, unhealthy fats, oils, sugars, and food additives. Also, you will not experience hunger as you would on simple calorie restricted diet.
If you decide to completely give up all animal based food and refined food-like substances, you will need to consume a balance of foods from the following categories:
- Dark Leafy Greens such as Kale, Collard Greens,
- Colorful vegetables steamed and raw
- Whole grains such as brown rice and quinoa
- Whole fruit and not juices
For essential fatty acids, consume one tablespoon of ground flax seed each day. This provides you with Omega-3 fatty acids. Expose your skin to the sun for a bit each day, so that your body can produce Vitamin D (which is misnamed since it is a hormone). You may also want to watch your Vitamin B12 levels if you give up animal based food products completely.
Giving up dairy is a very healthy choice according to the nutrition researchers who I trust. Giving up most oils and avoiding dairy improves the health of skin. Consumption of meat (pork, fish, beef, poultry) and dairy (eggs, cheese, milk, butter, margarine) is also strongly correlated with risk of breast cancer, prostate cancer, heart disease, stroke, and diabetes. Eating animal proteins also clogs small blood vessels that feed brain cells. If you give up dairy, make sure to consume dark leafy greens which is high in calcium, iron, and amino acids. Whole grains (brown rice, quinoa) and legumes (beans, lentils, peas) provide all the amino acids you need to create protein.
If your intent is to lose all fat tissue, it's important to build just a little muscle mass (seven times more efficient that fat tissue) to store an energy reserve. Even anorexic victims will retain a pocket of fat around their stomachs until they are too weak to move. This is the energy reserve which your body will fight to reserve. I choose to build two pounds of muscle instead of 14 pounds of fat around my stomach. You see, one pound of muscle will store the energy equivalent of 7 pounds of fat. Work with a coach to learn resistance training, or purchase a book on free weight training. Follow instructions precisely. Rest days between exercise sessions is when the muscle is built. Eat some dark leafy greens, legumes, and whole grains to provide the amino acids required to build protein within the muscle tissue.
For more information about weight loss, refer to the web sites of the following nutrition experts:
T. Colin Campbell
Caldwell Esselstyn, Jr.
These web sites provide excellent information about healthy eating that optimizes nutrition while minimizing calorie consumption. Don't forget about the free weights. You can lose a net of 12 pounds by building 2 pounds of muscle.