Sample diet for weight loss at home

sample diet for weight loss

There are a lot of ways to lose weight. But to ensure that you lose weight without affecting your body health, it is important to follow a good diet plan which provides you with all the nutrients. And at the same time ensures that you are losing weight effectively. 

On average, a weight loss of 1 to 2 pounds is recommended for long term weight maintenance. 

If you have diet plans which do not provide you with the required energy or nutrients, you will end up eating more and unsatisfied. This will also make it difficult to stick to a diet plan. This is why it is important to stick to a low carb diet and whole food. Low carb diets are effective for weight loss and can be followed continuously. 

A sample diet plan for weight loss can be as follows:

Reducing refined carbs

A blue truck parked in a parking lot

One of the quickest ways to lose weight is to cut down on sugars, starches or carbohydrates. This can be done with an eating plan with low carbs or by reducing the carbs in your diet. Doing so ensures that you feel less hungry and thus you eat fewer calories. This way your body will burn the stored fat in your body to release energy. 

Eating complex carbs like grains along with good calories can keep you more satisfied and full for a longer period. The higher fibres present in the grains will digest more slowly. Low carbs diet also helps in reducing the appetite as you do not feel hungry all the time. Including protein, fat and vegetables in your diet:

Every meal of yours should consist of a good protein source, a fat source, vegetables and a small portion of complex carbs like grains. 


A close up of an apple

To maintain good health and muscle mass, a recommended amount of protein is very important. A proper amount of protein intake improves the body weight and appetite. 

An average male requires around 56-91 grams of protein every day while an average female requires around 46-75 grams of protein every day. 

Some good sources of protein are meat, chicken, pork, salmon, trout, shrimp, whole eggs, beans, legumes, quinoa, tofu. 


Leafy green vegetables are packed with nutrients and can be eaten in more quantities. Some vegetables that you should include in your diet are broccoli, cauliflower, spinach, tomatoes, kale, cabbage, beans, lettuce, cucumber. 

Healthy Fats

Healthy fats are very much required by the body to function properly. Good fats such as avocado oil, olive oil, butter, coconut oil can be consumed in small quantities in your diet. 

Drink water before meals

Researches have proved that if you drink water before meals, it can help in weight loss and weight management. 

Eating whole foods, good protein and fats, fibre, less sugar and proper hydration can help you lose weight faster and in a healthy manner. You should also get proper and adequate sleep. Sleep plays a primary role in weight loss

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