One of the most common questions I get asked from people who are looking for my help. Is if I provide meal plans. Normally would this looks like is essentially telling the person how many meals they are eating. The foods within your meals and the quantities.
Benefits of meal plans
Much like exercise in the form of the gym and home workouts. Some people like to have some structure to their diet. In terms of ideas of what they should be eating. Without having to think too much about their nutrition. Having some structure is not a bad idea. But too much structure can be detrimental. Where the issue is that some people think they need a meal plan to help improve their nutrition. When you’re given a meal plan it’s essentially being told what to eat. So have a think, would you like to be told what to eat all the time?
The problem with meal plans
They are often a very short-term solution. Because following one will help you to lose weight for maybe a few weeks or a couple of months. As they will reduce the amount of energy from your food and drinks. But then what? Will you ask for a new meal plan or do you just stop following it. If you just stop following the plan, do you return to your previous diet? Always think long term over the short term, sure seeing a lot of progress in a few weeks or a month is great. As it can be motivating to help you to keep going. But it’s a good idea to think, can I stick to this 6 months to a year from now.
Too rigid
Diet plans are often too rigid or strict. Where you’re giving specific things to have at your meals and there is no flexibility. So if you don’t have certain ingredients or foods in the house, there are likely no alternatives given to you. If your food choices are too strict you will likely go so long before you get bored and overeat without meaning to.
The majority of us have social occasions that will crop up from time to time. Whether this is going out for a meal at the weekend with your friends or partner. If it’s someone’s birthday in the office or yours and there’s cake in the office. Are you going really going to turn it down and say ‘I can’t have it as it’s not on my meal plan’? Many of us go on a holiday most years, I’m willing to bet that your diet on holiday isn’t the same as when you’re at home.
The potential for deficiencies
Often meal plans are very low calories. So what that means is when you restrict the number of calories or food you can eat per day. There is typically a lack of variety in the foods on diet plans. So things like chicken and broccoli, rice cakes, and nuts as some examples of foods that are not uncommon to be found on them.
So when calories are heavily restricted and food variety is more limited. It can make it harder to get enough nutrients in your body. For example could be fibre, and certain vitamins and minerals. When you’re aiming to lose weight, you should be striving to do it in a healthy way. This is by ensuring that you’re getting adequate fibre, and a wide variety of vitamins and minerals.
What to do instead
So I would advise against asking for a meal plan. Everyone’s diet is individual because everyone has different foods they like and foods they will not eat. Some people do have allergies to certain foods. If you need some structure to your nutrition I would recommend making a meal plan yourself for you. Which could be from some recipes or a list of foods that come under protein, fruit, vegetables, fats, and carbohydrates. If it’s coming from you, then you will be far more likely to follow it and there will likely be a lot more flexibility.
Then include some ‘junk’ foods in there so that you’re not restricting yourself from tasty foods that you enjoy. That way your diet should not be boring as you will have access to food that you love. Whilst you’re eating “healthy” foods that provide your body with nutrients to maintain good health.
So if you want to lose weight and have a higher chance of maintaining it. While doing it in a healthy way with good nutrition and having a social life. Then I would advise making your meal plan as you will have more flexibility and be more likely to follow it.
