Before you start the meal plan, make a pot of the Veggie Soup. Make 2 servings of Overnight Oats, so they can soak in the fridge. It’s also super helpful to prep your veggie snacks—make 4 bags filled with baby carrots and sugar snap peas, and 3 bags filled with broccoli and cauliflower, for alternate days. And if you really want to get ahead, you could also grill the chicken breasts and cook the quinoa and brown rice in advance.
“A lot of people think the foundation of a paleo diet is high-fat meat, but I suggest that it’s vegetables,” says Hultin. The concept is to eat only foods — including meat, fish, poultry, eggs, fruits, and vegetables — that would have been available to our Paleolithic ancestors. This means grains, dairy, legumes, added sugar, and salt are all no-no’s.
Topping foods with heavy sauces or condiments could add extra calories and often little nutritional value. For example, ketchup often has a high amount of sugar. According to Monica Auslander, a registered dietitian and founder of Essence Nutrition, one teaspoon of ketchup is equal to eating a sugar packet. “It’s deceiving because it has no fat, so people think they can enjoy freely,” she says. “Unfortunately, we now know that sugar is far more insidious than fat.” Fortunately, there are healthier lower-calorie options such as pesto, hummus, and DIY recipes. These are the condiments that are bad for your health.
And there's another benefit to using exercise as a weight-loss tool. If you lose weight by only reducing calories from your diet, you also run the risk of losing muscle and water in addition to fat. But exercise not only burns calories - it can also help you to increase your lean muscle mass. Since muscle burns more calories than fat, even when you are at rest, adding exercise to the mix can help make you a lean, mean, calorie-burning machine!
When you're eating to protect your ticker, researchers have realized that it isn't about clearing your fridge of all fat, but rather focusing on the right type. "Choosing foods with omega-3 fatty acids and mono- and poly-unsaturated fats can help lower blood pressure and cholesterol even more than limiting the cholesterol you eat," says Penny Kris-Etherton, PhD, RD, a professor of nutrition at Penn State University.
This high-protein, fat-rich plan claims you will lose up to 15 pounds in two weeks, but the unhealthy fat content drops the diet’s ranking. Similar to the ketogenic diet, the idea is that by severely restricting your carb intake, your body will have to burn fat for energy. Atkins has a decent amount of short-term research to support the premise, but the results are mixed. The American Heart Association links saturated fats—prevalent in this plan—to heart disease. Other negatives for Atkins are that it’s tough to sustain, and you’ll miss out on fiber and other nutrients in complex carbohydrates like whole grains. Check out the 15 best Atkins diet foods you can get at the grocery store.