A Meal Plan for Extreme Weight Loss

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The joy of losing weight includes seeing fast result when you are on it. There are lots of fat diet programs in the market that promises everything under the sun including the right plan for extreme weight loss in 7 days which eventually don’t pay off in the long run. If you desire so much to lose an extreme amount of weight, doing so with the right meal plan that gives the correct number of calories your body needs including filling you with a healthy balance of nutrient rich foods is all that you need.

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In this article you will read what you need know about the right meal plan designed for extreme weight loss both for men and women.

Avoid Extreme Calorie Restriction

To lose weight fast, losing a pound or two every week should be a good start if you need to find the right balance of calories that your body requires. Intermittent fasting or starvation diets could have been a better option to losing extreme weight but for the water and muscle that you lose with it, makes it not so great after all. While many think that doing the starvation diet actually helps them to lose fat, the real fact is that, doing such dieting only leads to losing muscles and not fat. Also, the body has it’s ways of protecting itself especially when it lacks in some department; when you eat too few calories, your body will use the available fat stored to wade off starvation which inevitable makes it very difficult to lose the unwanted fat.

According to experts from the “Disease Control and Prevention”, they suggest that for a healthy calorie reduction in your daily food, about 500 to 1,000 calorie is the better choice. How to achieve a healthy calorie reduction rate requires you keep a food diary to record the number of calorie intakes you presently consume then you subtract the calories to know your weight loss need. For instance, if your calorie intake is about 2,300 a day, to lose up to 1 to 2 pounds every week, your intake reduction should be about 1,600 – 1,800 calories a day respectively.

A healthy plan for extreme weight loss diet generally gives a minimum of 1,200 calories a day for the women and about 1,800 calories for the men. Except it is recommended by your doctor, you shouldn’t eat below these calorie numbers.

Fill Your Meal Plan With Healthy Foods

For a healthy meal plan for extreme weight loss, your calorie intake plays a major role, including the types of foods you actually consume. In a recent discovery by the “New England Journal of Medicine” and published in their 2011 study, research discovered that people who eat their diets with fruits, veggies, whole grains, nuts and yogurts tends to be skinnier than those who fill their diets with junk foods like soda, potato chips and processed meats. According to this research eating more of fruits, vegetables and whole grains can reduce your general calorie intake over time which helps with your weight loss plan. The reason why these fruits and veggies are so good for extreme weight loss is that they are high fiber foods and they help slow down your digestion which makes you not to go hungry sooner.

Here are some foods to avoid if you are planning an extreme weight loss meal.


Eating of sugar or complex carbohydrates should be avoided when necessary – cakes, candies, sweets, soda and ice cream are good examples of foods that will worsen your weight loss plan if not checked. Their nutritional value is low and there sugar concentrate is very high.

Complex Carbs

Foods made with refined flours like pastas, white potatoes, bread and cereals is counted among foods that you need to get rid of if you are to succeed with your extreme meal plan to lose weight fast.


Alcohol drinking is also another bad choice – they act like pure sugar in the body when consume and can also derail you weight loss goal

Extreme Weight Loss Diet Meal Plan

For a meal to be considered a perfect choice for extreme weight loss, it has to include varieties of foods. it is advisable for instance to choose between a commercially-made meal replacements or intermittent fasting per day if you are a fan of the very low-calorie diet plan.

And if you love to cook your food yourself, here are 5 healthy low-carb meals from healthline.com you can make in less than 10 minutes.

1. Eggs and Vegetables, Fried in Coconut Oil

One of the best meals to take for breakfast is eggs and veggies fried with coconut oil and its one meal that is loved by almost everybody (except you are allergic to using coconut oil). But it’s a meal that can be taken every single day and can keep you full for a long time so you won’t need to worry about hunger.

Ingredients: Coconut oil, Spinach, Frozen Vegetable Mix (carrots, cauliflower, broccoli, green beans) and Spices.

How To Prepare:

  • Add coconut oil to frying pan and turn on the heat.
  • Place your frying pan on the heat and add coconut oil
  • If you have your chopped vegetable, when the oil is a bit hot, you can add them
  • For vegetable option you can use spinach
  • Add eggs (not more than 4 is enough)
  • Your spices may include salt and pepper but you can add your favorites
  • Stir fry until ready.

2. Grilled Chicken Wings With Greens and Salsa

Do you love eating your meat off the bones, than here is a meal you will relish and it dubbed as the all-time favorite meal for many homes.

Ingredients: Chicken Wings, Spices, Some Greens, Salsa.

How To Prepare:

  • Put spice on chicken wings (I use a chicken spice mix).
  • Insert into oven, heat at 180-200°C (356-392°F) for about 40 minutes.
  • Grill until wings are brown and crunchy.
  • Serve with some vegetables and salsa.

3, Bacon and Eggs

Although you might consider bacon as a no go food to lose weight because its a processed meat, but it still among the low-carb diet and can still make you lose weight

Ingredients: Bacon, Eggs.

How To Prepare:

  • Add bacon to pan, fry until ready.
  • Put the bacon on a plate; fry a few eggs (I use 3-4) in the bacon fat.
  • (Optional) If you want to add some flavor to the eggs, put a bit of sea salt, garlic powder and onion powder on them while frying.

4. Ground Beef With Sliced Bell Peppers

This is a meal I eat from time to time, not very often. It is perfect if you have some spare ground beef laying around.

Ingredients: Coconut Oil, Onions, Ground Beef, Spinach, Spices and a Bell Pepper.

How To Use:

  • Cut an onion in little pieces.
  • Put coconut oil on pan, turn up the heat.
  • Add onion to pan, stir for a minute or two.
  • Add ground beef.
  • Add some spices (I use a spice mix, but salt and pepper work fine).
  • Add spinach.
  • (Optional) If you want to spice things up a bit, add some black pepper and chili powder.
  • Stir fry until ready, serve with a sliced bell pepper.

5. Fried Pieces of Chicken Breast

I don’t always eat chicken breasts, but when I do… I add lots of butter to make them palatable.

Ingredients: Butter, Chicken Breast, Salt, Pepper, Garlic Powder, Curry and Vegetables.

How To Prepare:

  • Cut chicken breast into small pieces.
  • Add butter to pan, turn up the heat.
  • Add chicken pieces.
  • Add a bunch of salt, pepper, curry and garlic powder.
  • Stir fry until the chicken gets a brown, crunchy texture.
  • Serve with some greens.

Perfect Exercise for Extreme Weight Loss

Regular exercising is another way to help you achieve your extreme weight loss plan, in addition to changing your meal plan, exercise can help you lose and keep the weight off. When your body is active it burns off calories throughout the day. Doing aerobics and strength training exercises are considered the ideal type to achieve a good weight loss.

Doing some moderate-intensity aerobic exercise for at least 30 minutes – fast walk or a low impact aerobics everyday (except on weekends) can help you burn some fat. Also it is ideal to work on your major muscle groups with strength training exercises like weight lifting or using a resistance band (can be done 2 days a week for 30+ minutes) As you continue to do these exercises, you soon might need to increase your fitness level by upping your timer to 60 minutes instead of 30 minutes to burn more calories.

Dietary Supplements for Weight Loss

It is no more a secret that successful weigh loss plan is hinged on eating healthy foods, cutting down calories and being physically active, but doing all these is not as easy as many will want you to believe, that is the reason some people will prefer to add dietary supplement for weight loss to the equation.

Please note that you need to speak with your healthcare provider about taking dietary supplement to lose weight. This is important especially if you suffer from high blood pressure, diabetes, heart disease, liver disease or other medical ailments.

What are the ingredients in weight-loss dietary supplements?

The weight loss formula contains many ingredients such as herbs, fiber, and minerals in different combinations and amount. You can buy dietary supplements in forms of tablets, liquid, capsules and powders.

How are weight-loss dietary supplements regulated?

The FDA are the agency responsible for overseeing the activities of dietary supplement manufacturers in the United State. Unlike the strict supervision they have on over-the-counter and prescription drugs which needs the approval of this agency before they can be sold, dietary supplement manufacturers enjoy lesser strict supervision and don’t necessarily needs reviews or approval from FDA before they are sold to the public more so manufacturers don’t need to provide evidence to the FDA to confirm if their product is safe for consumption or not

Can weight-loss dietary supplements be harmful?

Weight loss supplement like many other dietary supplement do come with their side effects and can interact with your prescription and over the counter medications. While this is true, there are some weight loss supplements that have proven to work and are safe for people hoping to lose some weight. If you want to know more about these weight loss supplements here is our best guide on the best weight loss supplement in the market that is free from harmful side effect and can really compliment your meal for extreme weight loss.