Lose weight with a diet plan: How it works

Anyone who has ever been on a diet in their life knows how hard it is to lose unnecessary pounds. It is not only a challenge to avoid numerous treats in the course of the diet, but also to keep your weight permanently after reduction. In order to lose weight successfully, it is therefore advisable to plan meals in advance and to establish fixed meal times in the daily routine. Such a diet plan can do wonders when losing weight. Assuming, of course, that the meals on the plan are healthy and balanced and you do not eat above saturation.

Lose weight correctly according to plan

The basic requirement for any weight loss initiative is negative calorie intake. This means that you must ensure that you consume fewer calories per day than you consume in order to melt excess kilos. Depending on your basal metabolic rate (the number of calories your body needs to maintain your vital functions) and your activity level, your daily energy requirements may be higher or lower. According to the German Nutrition Society (Deutsche Gesellschaft für Ernährung), men's average energy requirements are around 2,300 kilocalories. For women, however, an average energy intake of 1,800 kilocalories is sufficient. Those who want to lose weight with a nutrition plan should therefore ensure that the total calorie intake of their daily meals does not exceed their own energy requirements.

What are the benefits of a nutrition plan?

A diet plan is the ideal way to keep track of your meals, your daily calorie intake and to give structure to your daily routine. But it won't work without preparation. So it's best to set up your personal diet plan for losing weight a few days in advance. A week is a good time to do this. Breakfast, lunch, dinner, maybe a few snacks: a one-week plan will bring several meals together. In addition, of course, you must also research the calorie number of meals and make sure that the total number of calories does not exceed your requirements. But don't get discouraged, because in the end a meal plan can effectively save time.

Since you know exactly which ingredients you need for your dishes, you can do the shopping in one go, and the daily trip to the supermarket is no longer necessary. Frequent unplanned impulse purchases are a thing of the past. And you no longer waste time planning your daily meals, but know exactly what meals are waiting for you every day. Whether vegan, vegetarian or omnivorous, you can tailor your plan to your eating habits and choose ingredients to suit your taste. And the best thing is: If you have adjusted your diet plan for weight loss exactly to your daily energy requirements, you can feast without having to think about whether there is actually a calorie deficit at the end of the day – as long as you stick to your plan and have calculated everything correctly. And of course exercise and sport should also become an important part of your daily routine.

Lose weight healthily with a balanced nutrition plan

For your plan to be successful and the number on the scales to gradually shrink, a healthy diet is essential. This does not mean that you have to completely give up special foods. However, processed foods rich in sugar and fat should only be consumed in small amounts and should be replaced by natural foods that are rich in nutrients. It also depends on the right ratio of nutrient intake. The following data are average values for a normal diet. Who would like to decrease with a nutrition plan, should estimate therefore a little less.

  • Carbohydrates: approx. 240 g for women, approx. 300 g for men
  • Protein: 0.8 to 1.2 g per kilogram body weight
  • Fat: approximately 60 g for women, approximately 80 g for men


  • Of course, the quality of the nutrients is also decisive. Fats from vegetable oils or fruits such as avocados are much healthier than fatty acids in prepared foods. One general rule: In order to lose weight successfully with a diet plan, it is not only important to look at a negative energy balance, but also to include as many natural, nutritious foods as possible in your diet. Depending on your preference, a diet plan to lose weight should consist mainly of meals with the following foods:

  • fruit and vegetables
  • wholemeal products
  • legumes
  • nuts and seeds
  • healthy vegetable oils
  • low-fat dairy products and egg
  • low-fat meat and fish