A step-by-step guide to healthy eating and weight loss for 2019

According to Inc.com, 60% of us make New Year’s resolutions. The most common ones all involve dieting or eating healthier (71%), exercising more (65%), and losing weight (54%).

The unfortunate truth revealed from this survey of 2,000 people: only 8% are successful in achieving their New Year’s resolution and over half of respondents fail their resolution by January 31.

Why do most resolutions fail?

I don’t think it’s because people don’t actually want to succeed, or they lack the discipline or drive.

I think it has more to do with not knowing how to get from point A to point B (point A being where you are now and point B being where you want to be in the future).

Without a definitive plan for success, your chances of failure sky rocket.

Healthy Wheys is a website dedicated to living a happier, healthier life. I want to help you be the best version of you there is.

Considering my goals and the most common New Year’s resolutions, I want to increase your chances of success with you New Year’s resolution this year.

I’m going to give you a step-by-step guide on getting from point A to point B.

What follows is a detailed eating plan that will have you eating healthier and losing weight in 2019.

The science behind everything in this article

The meal plans you’ll find here are based on the science of intermittent fasting in combination with calorie restriction.

A study conducted in 2012 found that intermittent fasting and calorie restriction reduces body weight, decreases fat mass, decreases visceral fat, and improves many measures associated with heart health (i.e. LDL cholesterol measures, heart rate, insulin, and homocysteine).

The plan you’ll find in this article uses the same principles used in this study.

What you’re going to need

  • A good meal replacement shake

Meal replacement shakes are different than protein shakes.

To learn more about them, check out a previous article I wrote.

Meal replacement shakes have a good balance of protein, carbohydrates, dietary fiber, and essential vitamins and minerals. They can substitute an entire meal and not leave you feeling hungry and malnourished.

  • Nutritional supplements

A good nutritional supplement provides herbal and plant-based nourishment, contains ingredients that support mental and physical performance, adaptogens that help your body resist and adapt to stress, aids digestion, and boosts metabolism.

For a better idea of what you need here, please contact me.

  • Good sources of protein
    • Hamburger
    • Salmon
    • Grilled chicken
    • Steak
    • Pork chops
    • Meatballs
    • Haddock
    • Tofu
    • Eggs
    • Milk
    • Yogurt
    • Cottage cheese
    • Nuts and seeds

 

  • A supply of good fruits and vegetables
    • Spinach
    • Carrots
    • Broccoli
    • Garlic
    • Brussel sprouts
    • Kale
    • Green peas
    • Asparagus
    • Red cabbage
    • Sweet potatoes
    • Grapefruit
    • Pineapple
    • Avocado
    • Blueberries
    • Apples
    • Pomegranate
    • Mango
    • Strawberries
    • Cranberries

 

What you’re going to do

What follows is designed for a month: it’s a kickstart to healthy eating and weight loss that will get you on the right track. If you stick to it religiously, it will work. Just ask the people who took part in the study from 2012.

Here’s the broad outline of what your month should look like:

month meal calendar

Within the month, here’s what the perfect week looks like:

Day 1:

Wake up – Nutritional supplement

Breakfast – Meal replacement shake

Midmorning snack – yogurt (300g)

Lunch – meal replacement shake

Midafternoon snack – 1 piece of fruit

Dinner – bunless cheeseburger (100g) and 1 cup of spinach with pineapple salsa (50g)

Day 2:

Wake up – Nutritional supplement

Breakfast – Meal replacement shake

Midmorning snack – cottage cheese (200g)

Lunch – meal replacement shake

Midafternoon snack – almonds (25g)

Dinner – salmon (150g), 1 cup of steamed broccoli

Day 3 (Intermittent fasting day):

Wake up – Nutritional supplement

Breakfast – Nutritional supplement

Midmorning snack – 1 hard-boiled egg

Lunch – Nutritional supplement

Midafternoon snack – 1 piece of fruit

Dinner – Nutritional supplement and cottage cheese (200g)

Day 4:

Wake up – Nutritional supplement

Breakfast – Meal replacement shake

Midmorning snack – cashews (25g)

Lunch – meal replacement shake

Midafternoon snack – yogurt (300g)

Dinner – steak (150g) and 1 cup of mushrooms

Day 5:

Wake up – Nutritional supplement

Breakfast – Meal replacement shake

Midmorning snack – 1 piece of fruit

Lunch – meal replacement shake

Midafternoon snack – 1 piece of fruit

Dinner – pork chops (150g) and 1 cup of red cabbage

Day 6:

Wake up – Nutritional supplement

Breakfast – Meal replacement shake

Midmorning snack – yogurt (300g)

Lunch – meal replacement shake

Midafternoon snack – pecans (25g)

Dinner – haddock (340g) and 1 cup of green peas

Day 7:

Wake up – Nutritional supplement

Breakfast – Meal replacement shake

Midmorning snack – 1 hard-boiled egg

Lunch – meal replacement shake

Midafternoon snack – cottage cheese (200g)

Dinner – meatballs (200g) and 1 cup of brussel sprouts

Conclusion

It’s much easier to be disciplined and achieve success when you know exactly what it takes to get there. I want to give you the best chance of succeeding in 2019. I’d hate to see you join the 50% of people that give up on their resolution by January 31. Jump starting your nutrition and weight loss goals with the meal plan I’ve outlined will bring you roaring into 2019 like no other year.

 

 

 

 

 

 

Sources and further reading

10 Top New Year’s Resolutions for Success and Happiness in 2019

Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women

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