Diet Plans and Healthy Recipes for Busy Adults and Parents

Some of the most well-researched diets and eating plans include intermittent fasting, plant-based diets, low-carb diets, the paleo diet, the Mediterranean diet, and the ketogenic diet.

While all of the above meal plans have been shown to be effective for weight loss, the one you choose should depend on your lifestyle, food preferences, and ultimate goal. This ensures that you are more likely to stick to it in the long term.

1. Plan for your week by choosing a few sources for each macronutrient - Protein, Carbs, Fats. Choose three to six options for each macronutrient (i.e. for protein, you might choose chicken breast, port tenderloin and canned tuna). Rotate sources weekly for variety! For your carbs, allocate half of your sources to veggies and the other half to denser sources such as fruit, rice or sweet potatoes. This way you are providing yourself with options for various hunger levels and micronutrients in your diet.
2. Cook in bulk with simple cooking methods - like grilling or broiling in large batches. Chicken, for example, can be cooked in larger batches and refrigerated so you can use throughout the week as you need! Most of your macronutrient sources can be batch cooked in a similar fashion.

3. Build your plate for each meal. Start by picking a protein source, carb source, a veggie source, and a fat source to build your plate.

   The exact portions are based on your macronutrient needs, but an easy way to start is to decide how many meals you enjoy eating per day. Then you can divide your macro totals by that number so you have X balanced meals per day.

To tone up and lose weight, you must eat in such a way that you find yourself in a caloric deficit. You must eat less than your body needs.

You can do this - and still feel full. Take advantage of these strategies to curb those cravings early on and make sure you’re feeling full after every meal.

1. Eat Slowly. Eating slowly gives your hunger senses time to kick in and you’ll be feeling less snack-prone in no time.
2. Make Large Meals. If your meals aren’t satisfying you, then you’re probably not eating enough volume or real food. Eat more food, but not more calories! Include leafy greens, vegetables and low-carb fruits.
3. Stay Hydrated. Dehydration tricks your brain into thinking it's hungry. You can also add lemon juice or apple cider vinegar to your water to help curb your appetite.
4. Play With Meal Timing. Find what works for you when it comes to timing your meals. If you find yourself hungrier during certain times of the day, then make that a meal time. Test out different meal timings to find one that works for you.

Starting a full body workout plan is clearly a key part of achieving healthy lifestyle goals, but it's important to remember that working out can only get you so far. A healthy diet, and eating healthy foods, doesn't just mean cutting out on nighttime binges. You must pay attention to what you're eating at all times.

The most important change most people need to make when attempting to get leaner is to replace processed foods and refined sugars in their diet with real food. The body simply adores storing these as fat, so instead aim to eat fresh vegetables, protein and healthy fats. Making this change will see you shed that unwanted fat while maintaining your muscle.

On that note, 'lose weight fast' diets designed to help you lose weight make gaining muscle mass a bit difficult. The good news is, though, is that a quality diet plan will make sure you're eating enough carbs, fats, and most importantly, protein, to maintain or even increase your existing muscle mass.