I need a meal plan
Dear Donovan,
I am looking to lose weight, but find it hard to put a diet plan together due to the lack of the right kinds of foods available in Jamaica. Could you please help me? Where do I start from? I am okay with my exercise routine, but just can’t seem to come up with a meal plan based on the types of foods in Jamaica.
I am very happy that you have decided to lose some weight. This will have a positive effect on both your looks and your health. However, I must tell you that in many cases, putting together an effective, personalised meal plan for weight loss might need the services of a professional. I must also tell you that the idea of not having the right kinds of foods in Jamaica to set up a weight-loss programme might not necessarily be true. From my assessment, what I think you really need to understand is the principle of weight loss.
In order to lose weight, you will have to make some lifestyle changes. The idea is to take in fewer calories/food than we burn/use up. In a nutshell, the idea is to create a calorie deficit which forces the body to use up some of its reserved fat. This is usually what happens when you are sick. For most people, when they are sick the appetite goes and less food is eaten. The body is usually forced to use up some of its reserves. Therefore, weight loss usually takes place. However, as soon as we get better, the appetite comes back and usually so does the weight.
Generally, in order to lose weight, the calorie-burning process with exercise/activity will have to be increased. I was hoping that you would have given me some idea of what your present eating habits are. You would have to start by assessing and changing your diet. You can start by writing down the things that you have eaten over the last three days. This will give an idea of your present food consumption. Once you have this, some changes will have to be made, either in the portions or changing what you eat.
In my mind, it is not only good to lose weight, but also healthy. Therefore, your food choices must also be taken into consideration. Since I don’t know what you are eating, I am going to list some food choices some Jamaicans have selected to get weight loss results.
1. Yoghurt and fruits
2. Steamed veggies and light carbohydrates
3. Meal-replacement shakes
4. Green juices
5. Coconut water
6. Protein with raw vegetables
7. Fruit salads.
In addition, you could also structure your exercise routines.
We will answer your weight-related questions.
Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@ jamaicaobserver.com.
