Weight Loss Food Plan

Weight Loss Food Plan

weight loss food plan

The past weeks workouts have revolved around upper body strength and core training. I never thought I would enjoy going to the gym, especially weight training, but I love it. The gym has become a safe place for me. It’s a place where my main focus is myself. For about an hour every day my top priority is myself. There are no little people in need of my attention, no chores, no family responsibilities just me. Taking time out for myself has proven to be not only great for my body but my mind and spirit as well.

Having lost 72 pounds thus far I thought I would share some of the weight loss food plan “secrets” that have worked for me in making wise food choices and keeping my health and fitness plan on track.

Weight Loss Food Plan Secrets

  • Roasted garlic is a great alternative for mayonnaise, ketchup or mustard on burgers, hot dogs or sandwiches. Wrap several whole heads of garlic in aluminum foil and roast on a low temperature for about an hour. When cooled the garlic turns into a paste like substance and is easily spreadable or dropped in soups or stews.
  • Substitute hummus for mayonnaise on sandwiches. The hummus is a great source of protein and adds flavor without the extra calories or fats.
  • Whole grain flat bread or sandwich thins are a great alternative when making sandwiches.
  • A tablespoon of peanut butter or a handful of almonds will give you a boost before your workout.
  • Turkey products make a great alternative to red meat (although I refuse to give up red meat completely). Turkey sausage, pepperoni, and bacon are great substitutes and taste yummy.
  • Quinoa is a complete protein that allows for clean eating. Mixing it with rice, leafy vegetables nuts and dried fruit makes a great lunch or late afternoon snack.
  • Replace whole milk, cheese and yogurt with low fat versions. You still get the necessary dairy in your diet but not all of the extra fat and calories.
  • Use a smaller plate allowing the illusion of a full plate. Quite often what we see on the plate is just as important as to how it tastes. While using a smaller plate your eyes will convince your mind that the plate is full and so are you.
  • Whole grain cereals, breads and pastas are important substitutions. The less white flours and refined sugars the better it is for your body.
  • Spices are important. Experiment with various spices on proteins (meats) until you find what you like. Spices are pretty much calorie free and allow for less use of oils or sugars.
  • Remember to drink at least 8 glasses of water a day. Personally I try to drink at least a gallon of water each day. I have found that by drinking water my body is functioning better.

Staying healthy, getting fit and making wise food choices is important to maintaining a healthy mind, body and spirit.


Also check out Karla’s 24 Day Advocare Challenge updates and Wellness Wednesday posts for more weight loss food plan tips.

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