Eat healthier in 7 days

Healthy eating habits

7 day diet plan for weight loss

Are you confused by the food messaging from media and advertising? We are too! That's why we've created this 7-day bulletproof healthy eating plan to create new and healthy eating habits.

Over the next 7 days, our diet plan challenge can help to create the foundations for healthy weight loss.

Each of the following 7 habits is crucial for both weight loss, and the prevention of weight gain. Start today, and as these small steps build on themselves throughout the week. By the end, you will take one large step towards a healthy future.

It is important to note that healthy and sustainable weight loss doesn't take place in only 7 days. You may find restricting calories and excessive exercise can lead to losing weight. Sustained weight loss is hardly achievable in a healthy manner this way. If you fall back to old habits the weight can return.

Day 1 - Organise your meals

Being organised and well prepared can make a huge difference to the quality of your diet. This includes habits such as planning your meals in advance, freezing healthy meals for a later date, shopping to a list, and always having healthy ingredients close at hand. It will save time, and reduce your reliance on last-minute food choices where healthy options can be hard to come by.

Meal prep can be one of your strongest habits to stay healthy. There are several advantages to meal prep including:
  • Managing portions
  • Control over meals
  • Saving time for other habits such as exercise
  • Cutting back temptations
By planning meals in advance you remove the guesswork. Long term, this can help you cut back on kilojoule intake and lead to stronger weight loss results.

You should start planning your meals in advance or freezing healthy meals for a later date. When shopping, plan a list in advance and stick to it.

Diet tools such as the meal planning feature on the CSIRO Total Wellbeing Diet help make life easier. It will map out your food week and provide recipes and shopping lists. The diet tool can also make sure you meet your food group targets to ensure healthy meals during meal prep.

Day 2 - Eat more vegetables

There's little doubt that one of the most important food habits to master is to include plenty of vegetables in your diet. They are packed with vitamins, minerals and other health-giving nutrients such as antioxidants and phytochemicals. They are also high in fibre, yet low in kilojoules, making them ideal for weight control.

It is true that all vegetables are healthy. But not all vegetables contain the same nutrients as others. Fibrous vegetables (carrots, broccoli and brussel sprouts) are significantly lower in calories compared to starchy vegetables due to their high water content. In fact, the Total Wellbeing Diet considers fibrous vegetables as free foods. This is because they have so few kilojoules that you can eat them whenever you like. Eating more vegetables also reduces the room for other high kilojoules foods.

Day 3 - Drink more water, less sugar

There are many ways that drinking enough water can help you lose weight, including:

Less calories - It reduces your calorie intake if you use it to replace high sugar drinks. Fruit juices, cordials, soda, sports and energy drinks all contain higher sugar content.

Less hunger - Filling your stomach with water can temporarily help to prevent hunger.

Less fatigue - Water helps your body function at its best. When you drink water it helps transport nutrients, oxygen and waste products. Staying well hydrated can ultimately help speed up your metabolism.

If you have a choice it is important to choose water over other drinks. Did you know that sugary drinks may actually increase the symptoms of dehydration? Studies have shown that when you consume a sugary drink your body may transfer more water. The increased transfer of water may lead to more urination. Besides the weight loss diet benefits, water can help your body much better than a soft drink, for example.

Day 4 - Eat less processed foods

Excessively processing food often removes it's fibre and nutrients, the substances that fill you up and nourish the body. Alternatively, whole foods tend to be richer in fibre, vitamins, minerals and antioxidants. They take longer to digest, filling you up more and providing longer lasting energy. Whole foods also tend to have a lower glycemic index, which is an important component of the Total Wellbeing Diet.

Choose wholegrain varieties of bread, pasta, rice and breakfast cereals. Snack on fruit instead of juice, biscuits, cakes or crisps. Also avoid packaged snack foods where ever possible. If you are in doubt, take a look at the ingredients listing. A processed food will contain many more ingredients. Many of which may be preservatives, colours, or thickeners. Avoiding these foods can help you lose weight.

Day 5 - Moderate your alcohol intake

It is common to enjoy alcohol for social occasions but it can make weight loss hard to achieve. While you don't need to eliminate alcohol, it's important to cut back and moderate your intake. Limit yourself to 1 – 2 small drinks on the days you do indulge. Alcohol on any weight loss diet can add a lot of carbohydrates and calories.

Choose lower calorie drinks such as dry wines, light beers, spirits with diet mixers or wine spritzers (wine and soda water). Space out your drinks with a glass of water and aim to do a little extra activity on the days you drink alcohol. It's also important to minimise the snack foods that often accompany alcohol. If you are at a drinking event, it is likely paired with unhealthy sides. Foods such as potato crisps, cheese and crackers, and creamy dips. If you know you are going to an event with drinking, plan ahead! Bring a water bottle with you to remind you to drink water. Consider eating a healthy meal before so you snack less. Or bring your own healthy alternative with you. A vegetable tray, for example, provides a healthy alternative to snack on in a social setting.

Day 6 - Eat more beans, peas and lentils

Legumes are the edible seeds that grow within pod producing plants. Usually, you may see chickpeas, lentils and beans. They are a good source of soluble fibre and plant proteins, making them a good choice for weight control. legumes are low in fat and salt, and contain slowly digested low glycemic index carbs. Try to eat them at least 2-3 times a week by replacing some of the meat in your meals.

Canned varieties such as chickpeas and kidney beans cut the need for soaking. Lentils, black-eyed peas and split peas don’t need soaking at all. They are great in soups, burgers, stews and curries.

Day 7 - Eat slowly

Now that the quality of your diet is on the improve, shift a little focus towards how fast you eat. Small eating tips can go a long way! For starters, eat slower. It may seem too easy, but it's true. Researches believe fast eating reduces the release of appetite suppressing hormones. So, if you eat fast, you are more likely to eat more. Your body hasn't had time to register the food that you've consumed. Alternatively, eating slower gives your body time to register a feeling of fullness. This reduces the likelihood that you’ll overeat.

Try to spend a little more time enjoying your food. Take small bites and chew your food thoroughly. Savour the taste, aroma and texture of each mouthful. Have a small pause, or enjoy a small sip of water between mouthfuls. If you are going to eat a treat such as chocolate or ice cream, go extra slow. The Total Wellbeing Diet allows a small daily indulgence food, so really savour it over time. After this 7 day weight loss diet plan, you should be on the right track for healthy weight loss!

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