When you’re attempting to lose weight quickly you need to make a few changes in your eating habits (Ex: the way you are eating as well as drinking). So the first thing you need to do is try limiting your calorie intake to 1200 calories daily, but make sure to keep up your protein intake.
Protein is the fuel that your body needs to build muscle. So in a round-about way, protein will help you burn fat. You should know that each pound of muscle burns on average of about 10 calories each day. Some estimates suggest that new muscle that is added may burn up to 50 calories per day.
Remember, the only thing that burns fat inside of your body is muscle itself, so keep your protein intake up, and lose pounds in days.
We’ve got easy, low-cal recipes for breakfast, lunch, and dinner, plus quick snack ideas to help you lose 10 pounds in 4 weeks without going hungry.
The Healthier Way to Diet
We’ve created an easy menu of quick, energy-packed dishes to help you lose weight. Simply choose from the meals and snacks on these pages for a total of 1,500 calories a day. Combine this eating plan with our workout and you’ll drop 10 pounds this month and never feel hungry.
Healthy Takeout Ideas for Lunch
— Starbucks Chicken Santa Fe Panini (400 calories)
— Quiznos Italiano Flatbread Sammie (390 calories)
— Chick-fil-A Chargrilled Chicken Sandwich and a large fruit cup (400 calories)
— P.F. Chang’s Ginger Chicken with Broccoli and a bowl of wonton soup (365 calories), or Asian Grilled Salmon with brown rice and a small order of Garlic Snap Peas (409 calories)
Healthy Takeout Ideas for Dinner
— Panera Bread Half Orchard Harvest Chicken Salad with a cup of Low-Fat Vegetarian Black Bean Soup and a 2-ounce French baguette (530 calories), or Half Tomato Mozzarella Hot Panini and Half Classic Cafe Salad (470 calories)
— Moe’s Southwest Grill Personal Trainer Salad (without tortilla shell) with Southwest Vinaigrette (475 calories), or a Homewrecker Junior Steak Burrito (473 calories)
— KFC Grilled Chicken Breast, mashed potatoes with gravy, green beans, and a large corn on the cob (490 calories)
— Chili’s Margarita Grilled Chicken with a house salad with fat-free honey mustard dressing (510 calories), or Guiltless Grill Classic Sirloin with a cup of Chicken and Green Chile Soup (460 calories)
Healthy Snacks
Each snack is about 150 calories; eat two a day.
Gnu Foods Peanut Butter Bar and a flavored seltzer
1 Skinny Cow Vanilla with Caramel Ice Cream Cone
1 cup applesauce with 2 graham cracker halves
1 cup Spicy Hot Low Sodium V8 with 4 celery sticks dipped in 1 tablespoon blue cheese dressing
1 small mango, sliced and sprinkled with cayenne and lime juice to taste, and 2 gingersnaps
Hot chocolate, made with 1 packet fat-free hot-chocolate mix, and 1 medium pear
2 tablespoons guacamole with 8 whole wheat pita chips
Smoothie, made with 2/3 cup nonfat Greek yogurt blended with 3/4 cup frozen strawberries and 1/3 cup skim milk
3/4 ounce cheddar cheese and a small apple
1 Kashi TLC Cherry Dark Chocolate Chewy Granola bar and 1/2 cup skim milk
1/2 cup cooked shelled edamame with 1 teaspoon olive oil and a sprinkle sea salt
1 ounce Kettle Brand Baked Hickory Honey Barbeque chips and 1 cup seltzer with 2 ounces fruit juice
1 ounce whole-grain pretzels with 2 tablespoons tzatziki
1 small nonfat cappuccino with sugar-free vanilla syrup and 1/2 Hershey’s Special Dark chocolate bar
