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Author: Puteri Fikri|2024-3-14

Getting a little bit lost with your meal during weight loss? Worry not, read to get the idea for your meal plan.


Foods for weight loss, get to know what should you consume and avoid

Basically, there is no perfect diet that just anyone can follow to help you lose weight. As our body varies from one another, we need to look after other factors before changing our meal plan. This is to avoid the body from any sudden changes that lead to shock. If your body is experiencing shock, it may cause other symptoms like dizziness, shaking or fatigue.

Start to lose weight when you understand your body's needs

Thus, get to know your body’s needs before anything else, there are possibilities that you do not need as much calories intake compared to others. For example, if you are an office worker with minimal physical activities throughout the day, you need a lesser calories intake compared to the site worker of the same age and gender. By knowing your daily calories, you can set a limitation of not going overboard or do some physical activities that can compensate for the extra calories consumed.

To understand what are the foods and beverages that you can and can not consume to help you lose weight can be strenuous. However, you can start with picking up a diet that you can commit to. There are multitudes of diets that can be easily followed with thorough research from the internet. However, if you start to have symptoms like dizziness, extreme fatigue or nausea during a diet, you should seek professional help.



Weight loss diet

Atkins diet

For instance, one of the common diet that has been popular during those who is trying to lose weight is Atkins Diet. As this diet is normally promote weight loss as you will be avoiding carbohydrates. This diet restricts you from having carbohydrates of not more than 20 gram per day.

This diet can be considered unhealthy to some as you will need to consume more protein and fats instead. This diet will lead to weight loss and improvements of blood sugar, good cholesterol and triglycerides. Since this diet encourages you to eat fewer calories, you will eventually feel less appetite.

The Atkins diet is divided into four phases which starts with phase 1 of induction. During this stage, you are strictly avoiding carbohydrates and need to eat high protein meals. Even though vegetables are known to be a healthy option, during this phase, you need to beware of their carbohydrates content. Some leafy vegetables can be low in carbohydrates.

You will start your fat burning session through this phase as your body will start to use nutrients differently. The duration of this phase may vary according to your target weight loss but normally, it will last around two weeks.

Phase 2 will be the balancing period where you will slowly start to introduce back other food categories to your meal plan. You can add nuts, low carbohydrates vegetables and fruits that are not too high in carbohydrates.

Phase 3 will see you to be quite close to your desired weight where during this stage, you can start to consume carbohydrates again. However, the amount is still under tight supervision as you do not want to regain back the weight that you have lost during the first two stages.

Phase 4 would be the maintenance phase where you can eat as many healthy carbohydrates that will not exceed your daily calories needed. These phases are not really compulsory, however can be good guidance for those who want to try out this diet.

The idea during this diet is to discipline your mind and body into eating selectively. However, they encourage everyone to eat frequently instead of everything in one go. By practicing this way, your mind will be tricked into thinking that you have eaten a lot since every time you are feeling hungry, you will consume an Atkin approved meal.

Intermittent fasting

Intermittent fasting is a diet plan which shifts between fasting and eating period. During the fasting period, you can consume zero calories beverages which is different from the fasting that is practiced by the Muslims. Beverages that you can consume during fasting can be plain water, black coffee or green tea.

Intermittent fasting claims that the body will be able to go without food for hours or day and this will allow your body to burn fat as a source of energy. You will start to choose the most suitable period to fast like for example fast for 16 hours per day and have the remaining 8 hours window of eating. This is among the common methods for intermittent fasting of 16:8 which will promote fat burning during the fasting period.

Health benefits of this diet is that it can improve blood pressure and resting heart rates. It can also help to lose fat while maintaining muscle mass. Besides, intermittent fasting is able to prevent obesity by lowering glucose level.

Keto diet

When you consume less than 50 grams of carbohydrates each day, your body eventually runs out of quick-acting fuel (blood sugar). Normally, this takes three to four days. After then, you'll begin converting protein and fat into energy, which may cause you to lose weight.

It is crucial to remember that the ketogenic diet is a temporary eating plan that prioritizes weight loss over the quest of health advantages. In the first three to six months, a ketogenic diet may help you lose more weight than conventional diets. This might be the case because burning fat for energy requires more calories than burning carbohydrates for energy.

Vegan diet

Vegetables, grains, nuts, and fruits, as well as products made from plants, make up the foods for weight loss. Vegans abstain from eating foods derived from animals, such as dairy and eggs. You can consume the nutrients you require by following a balanced vegan diet that is varied and includes fortified foods.

For this type of diet, it is advisable to consume five pieces or more of a variety of fruits and vegetables everyday. However, you are not only restricted to have vegetables. You can have base meals on carbohydrates like potatoes, bread, rice, and pasta, or dairy substitutes such as soy beverages and yogurts. For fortified dairy meals, you can opt for low fat or less sugar options to keep them within the amount of calories needed.

Aside from vegetables and fruits, you can also consume some lentils, beans, and other proteins. Ensure that you consume daily servings of omega-3-rich nuts and seeds, such walnuts. Vegans can obtain their calcium through green and leafy vegetables like broccoli, cabbage or okra. As the vegans will not get vitamin D from meats, it is recommended that they expose themselves to sunlight or get vitamin D supplements.

Balanced plate is a healthy weight loss method

Among the newly introduced diet which emphasized the concept of eating balanced portions of healthy foods. This concept will induce healthy weight loss as it is not too extreme like the others. Although it will take some time for you to actually notice inch loss, there will definitely be weight loss.

This healthy weight loss diet focuses on having a proper meal every time with a limited amount of each food portion. The most popular concept is having a quarter of carbohydrates, a quarter of proteins and fats and another half of the portion filled with vegetables and fruits. These nutritious foods will not only make you full in a longer run but also help you to have a balanced diet.

Your body weight will slowly start to reduce when you are eating healthily. Take out processed food and sugar from your daily meal and you will lose body fat as well.

Low Fat Diet

However, losing weight requires more than just consuming low-fat foods. Counting calories is another important consideration. Remember that even if you consume extra calories from low-fat, trans-fat-free, and fat-free foods, your body will still store them as fat. You're more likely to put on weight than lose it if you swap high-fat items for high-calorie ones like desserts.

You must expend more calories than you consume in order to lose weight. You can achieve this by increasing your physical activity levels and consuming fewer calories and fats.

To help manage your fat, cholesterol, carbohydrates, and calories, consume primarily plant foods (such vegetables, fruits, and whole grains) and a modest quantity of lean and low-fat animal meals (meat and dairy products).

Counting calories for healthy weight loss

What can you do to reach your daily calorie goal? Counting the calories in each serving of all the items you consume and then planning your meals accordingly is one strategy. You can purchase books that provide serving sizes and calories for a variety of foods. Additionally, all packaged foods and beverages have nutrition labels that list the number of calories in each serving.

Make it a point to read the labels of the foods and beverages you consume, taking note of the serving sizes and caloric content. Similar information is included in a lot of recipes that are published in cookbooks, newspapers, and periodicals.

If you dislike tracking calories, a different strategy is to limit the quantity and frequency of your meals and choose low-calorie options. Whichever method that you choose, it can be simplified if you can plan ahead your meals and snacks.

Healthy fats

It is common to hear that fats can be the culprit to your weight gain. Although this statement is not entirely true, consuming excessive fats does have its tolls. However, have you ever heard that there is a category of fats that are considered as healthy fats? These healthy fats can be found in avocados, cheese, dark chocolates and eggs.


Avocados has been so popular especially for people on a keto diet. This healthy fat can be eaten together with eggs or salad and as well become a nutritious drink. Avocados contain about 80% of fat and has the best source of protein.


Cheese is often to be mistaken as additional food that is unhealthy due to its iffy reputation. Little that we know, cheese actually contains a great source of calcium, protein, vitamin B12 and phosphorus.

Dark chocolate

Healthy fats that can curb your crave towards chocolate during your diet. It is loaded with antioxidants which will also help with your anti-aging process.


As egg can be transformed into so many types of nutritional meal like scrambled, half boiled or omelet, eggs are profoundly dense with nutrients. As simple as boiled eggs can make you full and packed with nutrients with minimal number of calories.

What food should you be avoiding to enhance weight loss?

Most people who want to lose weight only reduce their calorie intake. But you must also take into account the kinds of foods you're consuming. Protein and fiber-rich foods can help you feel fuller for longer, which may aid in weight loss.

On the other side, consuming an excessive amount of meals heavy in fat, sugar, or refined carbohydrates might increase your calorie intake and make weight loss more difficult. The calorie and fat content of potato chips and french fries is frequently very high.

Consuming potato chips and French fries has been associated with weight gain and obesity in observational studies.

Sodas and other drinks with added sugar have a lot of calories. Your brain doesn't recognize the calories in sugary drinks even though they have a lot of them.

White bread is extremely processed and frequently loaded with additional sugar. It has a high glycemic index, which means that consuming it might cause blood sugar levels to rise quickly.

Fortunately, there are a variety of nutrient-dense wheat bread substitutes available, such as Ezekiel bread, which is made from sprouted grains and legumes.

A weight loss journey will require a lot of trial and error which may cost you your time and money, however, when you already get the hang of it, normally you will be enjoying every process. Never expect that you can lose weight fast through a proper diet plan as drastic weight loss is not something we are looking for.

Start small like reducing your meal portion at a time and make changes during your grocery shopping. Instead of going to the aisle with chips, you can start to search for healthy snacks and lean protein.


What are some nutritious foods to include in a diet for weight loss?

Fruits, vegetables, lean protein, whole grains, and healthy fats like nuts and avocado are all good for weight loss.

Should I avoid carbs in order to lose weight?

While low-carb diets can be successful for weight loss, it is not necessary to fully eliminate carbs. Choose healthful, complex carbs such as whole grains and fruits.

Can I eat dessert if I'm trying to lose weight?

Dessert is fine on occasion, but keep portion sizes in mind and choose healthier options like fruit or dark chocolate.

Should I abstain from snacking when dieting?

Snacking can help you lose weight by keeping you satisfied between meals. Select healthful snacks such as fruits, vegetables, or nuts.

How much should I eat in order to lose weight?

The amount of food you should eat to lose weight is determined by your own needs and goals. It is critical to seek tailored counsel from a healthcare practitioner or qualified dietician.


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