Looking for a diet plan when trying to lose weight? Here is what you need to follow

Updated on July 11, 2019

Several diet plans work wonders when you are trying to lose weight. Diet plans, according to Dr. Rhonda Patrick, is a popular diet plan that you can follow. Some of her modifications include time-restricted eating and the detrimental effects of refined grains and sugars. 

In the following post, we have broken down expert dietician tips to compile a diet plan for you when you are looking to eat healthily and lose weight at the same time. It is essential that you stick to the protocol diligently when you are looking to indulge in a diet plan.

Read on to know more.

Go for micronutrient smoothies

A micronutrient smoothie is the perfect nutritional supplement that will keep your batteries charged for the hustle and bustle of life. Here are all the items that you need to blend to make a micronutrient smoothie.

  • Kale leaves (8)
  • Flax milk (3 cups)
  • Rainbow Chard leaves and stems (4)
  • Baby Spinach (3 cups)
  • Tomato (1)
  • Carrots (2)
  • Apple (1)
  • Avocado (1)
  • Blueberries (1 cup)
  • Banana (1)
  • Flaxseed (1 shot glass)

Prepare about 64 ounces of micronutrient smoothie using this recipe which serves for two. 

Here is a list of all the minerals and vitamins that you get from the micronutrient smoothie recipe. 

  • Magnesium 
  • Manganese 
  • Calcium
  • Potassium
  • Phosphorous
  • Selenium
  • Iron
  • Sodium 
  • Zinc 
  • Copper 
  • Beta carotene 
  • Vitamin B6
  • Vitamin B12
  • Vitamin C 
  • Pantothenic acid
  • Vitamin E 
  • Vitamin K 
  • Vitamin A 
  • Vitamin D2 
  • Thiamin
  • Riboflavin
  • Niacin 
  • Folate
  • Lutein
  • Zeaxanthin
  • ALA
  • Fiber

Go for intermittent fasting or time-restricted eating

Time restricted eating, or intermittent fasting works wonders for losing weight fast. Here you have to deal with a feeding window for piling up nutrients which are around 8-10 hours a day followed by a fasting window where you are allowed to drink only water. This has several benefits that include weight management, reduction of body fat, and increased insulin production along with metabolism. 

Avoiding refined sugar and carbohydrates

The more you avoid refined sugar, the better it is for your health. Processed sugars are found in fruit juices, candy bars, and sodas. Eliminate refined sugars from the diet because they have the following detrimental effects on the body.

  • Increase in inflammatory biomarkers
  • Increase of the LDL biomarkers
  • Increased aging biomarkers
  • Acute Testosterone drop in males

Supplement your diet with Sulforaphane

Sulforaphane is found in abundance in brassica vegetables and is hugely beneficial when it comes to fighting depression, cancer, and various inflammatory responses. You can find this useful compound in Broccoli, Kale, Cabbage, Wasabi and Brussel Sprouts. 

Follow our diet tip to reduce the calorie intake and eat healthy for a cleaner and more holistic art of living. Also, make sure that you are under expert medical supervision at all times when following a particular diet plan. Weight loss can have certain side-effects, and so does changing your food habits suddenly. Always consult your primary care physician to avoid unnecessary complications down the line. 

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