air fryer potatoes
Health and Wellness

Simple Meal Plan to Lose Weight Effectively


A diet is what everyone is seeking most especially that this is associated with different health benefits. According to a study found on CDC, almost 40% of adults in the US are obese. So, people start to get conscious of their health and look the moment they become adults, which needs proper guidance and discipline for a change in diet.  

However, with the various diet plans available online, it is totally hard to find the best diet for weight loss that is right for you. Of course, a diet takes a lot of time and effort to do and if not effective, it is totally a waste of time. Others might suggest that you must avoid eating different foods, while this may be effective to them, it may not have the same result as yours. Bear in mind that each body is different from the other since we also have to include genetics and other health problems.

making a list of diet plan

If you are one of those people who are already frustrated about not losing weight no matter how many diet plans you have tried, no worries, we are going to help you execute the best diet for weight loss that will not consume much of your time and the results are instant in just 2 weeks! Moreover, we are going to provide you with all the simple meal plans to lose weight that you can stick with forever. So, cheer up, it’s not too late to lose weight effectively. 

Does Food Affect Weight?

Yes. The more you consume food, the more you will gain weight. The reason for this is that you eat food more than what your body needs. We have this so-called ‘metabolism’ where the food you eat undergoes this process to convert it to energy. If you have a fast metabolism, you are less likely to gain weight even if you eat more than what is recommended. However, if you have a slow metabolism, the higher the risk of being overweight. 

Why Is It Important to Lose Weight?

Maintain Body Figure

It is important to lose weight if you are no longer happy with your body size. If you are oversize, you will not be able to do the things that other people can do easily. Even climbing the stairs may be hard for you since you will end up catching your breath because your weight puts extra stress on your legs, making you feel tired all the time. If you also start to get conscious of your body, about the way you look and the clothes that you can no longer wear, this is the time to lose weight and feel confident with your body again. 

Improved Energy

The moment you start to lose weight is also the moment that you will have a lot of energy. Knowing that you can move your body without much weight, then you won’t be needing much energy too. Always remember that your body weight and energy correlate with each other because being overweight requires higher maintenance for doing things that you want to do. 

Improved Mood

The main reason why some people are feeling depressed is because of their weight. They start to feel bad about their bodies when they see people with slim bodies, it triggers negative thoughts that are not essential for someone’s mental health. So, the moment they start to go on a diet and lose weight, that’s the only time that they will start to feel good about themselves. In this way, they are not only taking care of their body but also their mental health in losing weight. 

Promotes Better Sleep

When you are eating healthy, the greater is the chance to fall asleep fast. The reason for this is that you deprive yourself of eating food with high sugar content as well as calories and fat that will keep you awake at night. The main point here is to have a healthy lifestyle that helps you lose weight as well as promote a night of restful sleep. 

Health Risks

There are a lot of health risks incorporated in being overweight, so when not attended to right away, it may have long-term health consequences such as hypertension and heart problems. As early as now, it’s better to stick to the best foods for weight loss that will help you maintain a healthy lifestyle in the long run.

What Food to Eat to Help Lose Weight?

1. Eggs

One of the best foods for weight loss is eggs. You might be wondering why it has to be eggs when in fact it can give you bad cholesterol when consumed often. However, you need to bear in mind that eggs are the best alternative if you want a simple meal plan to lose weight without cutting protein in your diet. Eggs also contain amino acids that help generate your metabolism for them to work fast, resulting in weight loss. 

boiled eggs

According to a study conducted by PubMed, people who eat whole eggs during breakfast meals are less likely to eat more food throughout the day. This is because people feel full or satiated after eating an egg, which stops them from eating other foods. The recommended consumption is at least 2-3 eggs per day, and the egg yolk must be eaten too because a lot of nutrients are found in the yolks.

2. Fresh Vegetables

You probably have heard this many times that vegetables are very essential to your health to achieve a well-balanced lifestyle. And these vegetables are vital foods that help you lose weight because they have low calories that won’t trigger weight gain. So, for your simple meal plan to lose weight, include fresh vegetables like spinach, kale, lettuce, and other leafy vegetables. Since most fresh vegetables are bulky, you can eat more of them and increase the volume of your meal without feeling hungry. 

Even if you eat foods that help you lose weight, it is important to stay healthy by getting the vitamins, fiber, and antioxidants that your body needs directly from the vegetables. Green leafy vegetables also contain calcium that plays a substantial role in reducing the incidence of obesity.

3. Dark Chocolate

Aside from food, you must consider dark chocolates as healthy snacks for weight loss. It is one way of making your stomach full because dark chocolate does not trigger ghrelin which will make you less hungry and reduce cravings. Who would have thought that delicious chocolate can be part of the healthy snacks for weight loss? Everyone thought that the best diet for weight loss only includes food that is not that delicious enough to satisfy your taste, not until dark chocolate came. 

dark chocolate

Dark chocolate is not only meant for losing weight because when combined with almonds and cocoa, it can also reduce the risk of coronary heart disease. So, it is a win-win situation in which you were able to enjoy a delicious snack that protects your heart while maintaining a weight that’s right for you.

4. Boiled Potatoes

If you love to eat french fries, it’s better to find an alternative that is healthy and won’t promote weight gain. Since french fries are purely made from potatoes, it will not have much difference if you eat boiled potatoes as your healthy snacks for weight loss. The reason why it is effective when boiled is that it will have resistant starch that can help you decrease body mass. Unlike when it is fried, where the oil used will hinder your plan to lose weight. Not unless you will use an air fryer in which you will not use oil to fry the potato because it is auto-generated with the use of hot air.

Boiled potatoes are also heavy for the stomach so it will make you feel like you’re full all the time, avoiding snack and mealtime. They are also rich in fiber and other nutrients so your body will still get some nutrition even if you just use potatoes as a simple meal plan to lose weight.

5. Apples

It is no longer new to many when fruits are mentioned when it comes to the best foods for weight loss. One of the best fruits to eat is apples. Aside from the fact that apples are cheap, they don’t include any hassle when eaten because you will just store them inside the refrigerator and get them when it’s time to eat. You also don’t have to worry about its consumption because you can be creative in adding them to your simple meal plan to lose weight like making fruit salad.

sliced apples

Just like potatoes, they are high in fiber and with low calories, ensuring that you get some nutrition even if your goal is to lose weight. Don’t forget to include the skin of the apple because it adds more vitamins and nutrients to your diet. 

6. Yogurt

Yogurt has always been well-known for weight loss. It is often advertised as one of the best foods for weight loss when it is taken with other food for breakfast time. Although it is a dairy food, it has the nutritional content that will help your body become energized even if you are losing weight or mass, especially on your waist. Yogurt stood out among the best foods for weight loss because it has probiotics that help regulate your gut and stomach. 

Studies have shown that yogurt consumption with its high-fat dairy within typical dietary patterns is inversely associated with obesity risk. Unlike low-fat yogurt that is added with lots of sugar, which is not essential for your diet plan. Don’t forget to check the label of yogurt with probiotics before you make a purchase because some yogurts available on the market today contain no active cultures at all. 

7. Whole Grain

Some people would cut off whole grains from their diet like brown rice to lose weight. What they don’t know is that whole grain is one of the foods that help you lose weight because they make you feel full all the time. Yes, whole grains serve as a heavy meal that will keep you satisfied, avoiding consumption of other foods since you won’t feel hungry at all. Even if you read different information online that a diet without whole-grain consumption makes it easy for them to lose weight, this doesn’t mean that you should do the same.

whole grain

Please note that even if you want to lose weight, you still need to absorb nutrients that your mind and body need. These nutrients such as carbohydrates and protein are available in whole grains, so you will consume decent amounts of vitamins and minerals while losing unhealthy body fats. Even eating oats is the best diet for weight loss because it triggers satiety too, helping the regulation of your metabolism.

8. Soup

The best diet for weight loss includes soup. If you start your meal with soup, you will feel full because of the water content, which helps you lose appetite in eating more food. Water is very essential for losing weight and you can get this by eating fruits and vegetables, however, you can directly use water by adding it to your meal which can turn into a soup. So, instead of solid food, you better add soup to your diet, it’s way cheaper and easy to consume. 

However, you need to ensure that the soup that you make doesn’t have many ingredients that are full of fats because it won’t make your weight loss diet effective. You will know if a soup is full of fat content if it is creamy or oily.

9. Grapefruit

Aside from apple, grapefruit is also one of the foods that help you lose weight. You can either eat the grapefruit directly or make it a juice as part of your simple meal plan to lose weight. The grapefruit juice is beneficial because you will start to feel full the moment you drink it. Grapefruit has fat-burning properties that make you lose weight effectively too.


This is proven effective by research made in San Diego where overweight people are investigated after consuming half of a grapefruit before each meal. Results show that these people lose 3.5 pounds in just 3 months even without food restriction, just mere consumption of grapefruit. However, you should avoid eating grapefruit if you are under medication or ask your doctor about it. 

10. Nuts

Nuts are a healthy snack for weight loss. Instead of eating snacks that are rich in calories and fats, you should at least take a handful of nuts and eat them. It will automatically make you feel full for long hours so it won’t cost you to take another snack or meal after eating enough nuts. They are healthy for you because it contains protein and fiber that are also vital for your body function. 

However, you should just consider nuts as your snack for your simple meal plan to lose weight. Too much consumption of nuts is unhealthy for you because they still are still high in calories. How would you like your nuts to be cooked? If you prefer fried nuts, make sure that you are only using a very small amount of oil or none at all. You can only do this by using an air fryer that gives your nuts and other food instant fry even with just one spray of oil. 

best air fryer

If you still don’t have an air fryer, we will help you get the best one through BWEISS air fryer on Amazon. It comes with different accessories such as a toaster rack, and cooking divider, and a cookbook, so aside from the given best foods for weight loss above, there are still more to try with this air fryer!


It’s not easy to lose weight if you don’t know the foods that help you lose weight. The reality is that the foods mentioned above can be found right at your nearest grocery store or supermarket. The only crucial part of losing weight is your determination to make it happen. As long as you are willing to execute the goals, there is nothing stopping you to release those excess fats. 

So, it’s time to load your grocery list with the given food and snacks below and avoid the food that isn’t essential for your diet. In case you can’t help to eat fried food, make sure that it is cooked or processed with an air fryer in order to avoid oil consumption. You can check the best air fryer food recipes to try here.