There are several reasons for one to maintain a certain weight. This could be because of conditions like diabetes or osteoporosis or professional reasons such as being an athlete. However, rather than choosing diets that will harm your overall health, it is advisable to consult a nutritionist and draw up a food chart   to follow, along with regular exercise and lifestyle changes. Read on to know about popular food regimens and guidelines for weight loss.

Five diet plans for your weight loss journey 

There are various diet food charts that are an option for those who are beginning to plan their weight loss journey. Given below are some popular meal plans that you can check out:

Flexitarian diet
This is a plant-based diet that allows the consumption of animal-based products in moderation. It is, essentially, a flexible plan and does not involve extreme calorie counting. It is recommended that no particular food group be cut out and everything is had in moderation. As the focus is on plant-based food, you must also take care to cut out processed foods. Due to this, the diet plan may help in weight loss.

Volumetrics diet
It encourages you to consume nutrient-dense foods and follows a nutrient-rich diet food chart. As the name suggests, it focuses on volume. The concept is to make you full with foods high in water and fiber, such as veggies and fruits. It focuses on healthy portion sizes. It helps in weight loss as you consume healthy foods with fewer calories.

WW (Formerly Weight Watchers)
It works on the point-based approach to foods, and it is more of a lifestyle approach. It is one of the most well-known weight loss programs across the globe. Here, different foods and beverages are assigned a value based on their fat, calories, and fiber content, and accordingly, a diet food chart   is created.

Low carb diets

A few examples are the ketogenic diet, Atkins diet, and low carb, high fat (LCHF) diet, all of which can help with weight loss. These meal plans restrict one’s daily carb intake according to the individual’s needs in favor of proteins and fats. Some meal plans reduce carbs more drastically than others.

Mediterranean diet

It is based on the lifestyle of those living in the Mediterranean regions such as Italy, Portugal, Greece, and Spain. The diet chart is rich in fruits, vegetables, fish, nuts, whole grains, lentils, and olive oils. If you follow this, you need to restrict the consumption of trans fats, refined grains, added sugar, and processed meats. 

After knowing some of the popular diet plans, here are some basic guidelines for losing weight.

Things to consider when drawing up diet plans for weight loss

How to do this may be the primary question in your mind while trying to lose weight, but keep in mind that there is no one-rule-fits-all. The meals should be done as per the individual’s needs and requirements. One should consider:

How much weight are you required to lose?

Individual activity levels

Personal, cultural, or religious food requirements

Food requirements for health conditions

Availability of time for food preparation

If the meal plans will include other members of the household

Key principles of a diet for weight loss

Following a balanced diet chart and implementing some lifestyle changes can help in losing weight and making you feel less lethargic. To ensure your health goals are met and you can maintain your weight in a proper range as required, here are some rules you can consider:

Eat breakfast every day
Have a healthy and nutrient-rich breakfast as part of the diet food chart.   You can include proteins, fruits, and whole grains every day, which will make for a balanced meal that is perfect for the start of the day. It is indicated that those who eat breakfast daily found it easier to shed weight than those who did not.

Have more water
Try drinking more water rather than having carbonated beverages or spirits that are rich in calories.

Eat more veggies and fruits
Some fad diets discourage having fruits, but it is suggested to fill up with fruits and veggies. Incorporating them into your daily diet will help you live a healthier and long life.

Consume more whole grains
These are a source of minerals, vitamins, and fiber, and they possess extra health benefits. 

Vegan diet plan for weight loss

Breakfast
Diet chart options for breakfast for vegans who have been intending to lose weight are oatmeal with one-quarter cup of cooked rolled oats, one-quarter cup of peanut butter, soy or almond milk, and a half cup of sliced banana, among others.

Lunch
Some lunch foods that can be included in the meal plan are a grain bowl with 1 cup of quinoa and mixed vegetables. You can also mix items like chickpeas, Brussels sprouts, and broccoli in a salad.

Dinner
An easy dinner option for vegans is sweet potato tacos with avocados, tomatoes, and onions.

Foods to avoid when trying to lose weight

• Sugary beverages
• French fries
• Bakery products
• Chips
• White pasta and bread
• White rice

Eggs, oatmeal, nuts, etc., are some foods to be included in most diet food charts   to help meet nutrition requirements. It is vital to choose the right foods to achieve weight loss in a healthy manner.