People will become more confident if they have a fit and slim body. However, many people are unlucky to have a fat body and a lot of excess fat. At this point they will start looking for ways to lose weight effectively and quickly but not always the best way. Kerri Ann Jennings will help everyone get a slimmer body through the lose 50 pounds in 2 months diet plan.
Also read: Lose 40 pounds in a month diet plan
Suggestion about diet to lose 50 pounds in 2 months
People often have the bad habit of eating whatever they like. Therefore, it is necessary to replace bad eating habits with a healthy diet. This is the first step to learning how to lose weight in a month or more. According to Britannica, the average human body consists of less than 1% of stored carbohydrates, 6% of minerals, 16% of protein, 16% of fat and a significantly more percentage of water (about 62%). (1)
Although these percentages vary from person to person. But it will paint a clear picture of the macronutrients you need to invest in for a healthy body.
There are now many popular diets that are both traditional and modern, such as the Mediterranean, DASH, keto, vegan, and Paleolithic diets. These meal plans can help you lose weight as long as you identify the plan that works for you. Better yet, look to a dietitian for support and can create an eating plan that works for you. Some tips for losing 50 pounds in 2 months diet plan shared below will be helpful for you.
Increase your fruit and vegetable consumption
Fruits and vegetables always carry healthy ingredients and high nutritional value that support weight loss that everyone knows. Fruits contain more water, less calories, and are higher in fiber, along with a variety of vitamins and minerals. Besides, they also contain many antioxidants, which help strengthen the body’s immune system. (2)
According to several studies, increasing consumption of fruits and vegetables can help with weight loss and maintenance of body weight. Some fruits and vegetables that help lose weight and burn belly fat include:
Fruits and vegetables can fit into many recipes for your weight loss diet plan. For example, you can mix carrots with apples to create a refreshing, healthy, and nutritious drink. You can also roast spinach with skinless chicken breasts for a healthy lunch.
When trying to lose 50 pounds in 2 months, it is important to prevent overeating as it is one of the main reasons why people gain weight quickly. Here are some strategies you can adopt to help you prevent or slow down the risk of overeating:
- Do not touch screens, phones or laptops while eating. When entering the dining table, take a moment to enjoy your meal to the fullest. At that time, it is necessary to pay attention to the ingredients that we will eat and not to look at the phone, leading to uncontrolled eating.
- Limit adding sugar, salt and saturated fat to food. Choose other seasonings like herbs, spices, vinegar, and lemon that can make your dishes delicious. If you want to snack between meals, take a small bite at a time. (3)
- Limit eating, only when really hungry should eat. People may eat whenever they are just bored, craving food, emotional, for example angry or stressed. It can help if you consult a psychologist or incorporate more self-care into your routine to help you manage your inner feelings instead of eating to suppress your emotions. (4)
Track your calories
To be able to lose 50 lbs in a two-month period, you have to burn more 2500 calories than you consume daily (equivalent to losing 1 lb a day), but according to dietary guidelines in the United States, adults 21 years old and older consumes 1600 and 3000 calories per day. So this is very unlikely unless you are an athlete.
A safe calorie deficit of more than 500-1000 calories will lead to steady weight loss compared to 2500 calories. Counting your calories is the key to losing 1-2 pounds in a week.
A simple solution is to create a weekly meal plan by listing all the meals you will have that week and calculating how many calories each meal contains. Doing so helps plan out the whole week and gives you more details on what the diet needs to be prepared in advance.
Or if you want to calculate calories more quickly, you can use online tools to calculate how many calories your body needs to lose or maintain. Many online computers, applications, and websites automatically process that data to help you understand your current situation. You’ll need to feed your calorie calculator with variables like height, weight, and activity level, and the calculator will do the rest.
If your daily calorie goal is 1500 then you will need to consume 3 main meals of 400-500 calories each with 2 snacks in between (around 100 calories each). Having fewer calories means that the body will tap into its reserves for energy, and this will lead to weight loss. (5)
Drink more water
In the human body, water plays a very important role. By maintaining the body’s electrolyte balance, protecting organs and tissues, water is the ingredient that keeps you hydrated and aids digestion, among other roles. (6)
Therefore, each person needs to drink more than two liters of water per day in a weight loss diet, it is best to drink two glasses about 20 minutes before each meal. (7)
One study found that people who drank 500 ml of water before each meal on a reduced-calorie diet lost 44% more weight in 12 weeks than those who didn’t drink water. (8)
Drink plain water without calories, but if you don’t like its bland taste, you can squeeze a fresh lemon or try a few slices of cucumber for better taste.
Use intermittent fasting method
Intermittent fasting is one of the most popular weight loss methods today. This method will involve partial or complete abstaining from eating for a specific period of time. It is a cycle that revolves around eating and fasting, usually over a period of 8-10 hours. The famous Jason Fung diet plan is also based on this method.
“When our insulin levels go down far enough and for long enough, as they do during a fasting period, we’re able to burn off fat.”– says Michigan Medicine dietitian Sue Ryskamp
Determining the best approach depends on each person’s body. You should probably choose a diet plan and time frame that works best for you.
The 5:2 diet consists of eating normally for five days a week and fasting for two days that week. In 5 days of eating, you can eat as much as you like, no need to limit. But during the fasting period, you must set a calorie target for the body in a limited way (9). People can choose which days to eat and which days to fast because there is no stereotype to follow. The diet focuses more on when you eat than what you eat.
The warrior diet
The Warrior Diet is considered an extreme form of intermittent fasting. Accordingly, a person survives on a few servings of fruits and vegetables for 20 hours and then eats a large meal at night (9). When eating a large meal in the evening, focus should be on adding plenty of vegetables, protein, and healthy fats like avocados to replenish. The Warrior Diet is considered a more user-friendly approach than people accustomed to other intermittent diets.
Alternative fasting during the day
With this approach, people can choose to avoid food entirely on fasting days or reduce calorie intake on fasting days (9). On meal day, one can choose how much to eat. Fasting during the day like this method will be a bit overwhelming for a beginner and hard to keep up with. Also, you need to consult your doctor if you have any underlying medical conditions.
There are also other IF diets that include diets like: the 16/8 method, 12-hour fasting, Eat-Stop-Eat diet and Meal skipping. Before starting intermittent fasting, you need to be mentally ready for some adverse side effects such as hunger, insomnia and nausea. You may also have a hard time adapting because intermittent fasting requires a lot of self-control to avoid the temptations of fasting.
But if you stay healthy and stick to your diet, you may enjoy other benefits, such as a short-term intervention for type 2 diabetes and a reduction in blood pressure among risk factors as heart disease. One thing to do is to consult your doctor before trying any medication. (10)
Don’t drink alcohol and high-calorie beverages
The human body works in a way that selects the fastest source of energy. As long as there are more energy sources available besides fat, your body will get energy from them. Soft drinks, beer, energy drinks and alcohol provide faster and more accessible energy fuels than fats.
Drinking too much alcohol can derail your efforts to lose weight in two months or less. Alcohol is packed with carbs and calories from its additives and synthetic blends. Besides, alcohol is an appetite stimulant that hinders your body from burning fat and encourages you to make poor meal choices. (11)
Staying away from alcohol can help prevent weight gain and prevent other health-related illnesses like liver disease, high blood pressure, and insulin resistance.
You should also watch what you mix your drinks with because if you mix vodka with a high-calorie beverage, it can delay weight loss.– says Nutritionist Amy Gorin
Some low-calorie alcohol options include:
- Champagne (90 calories)
- Soda Vodka (96 calories)
- Rum and Coke (97 calories)
- Whiskey (105 calories)
- G & Supplements (115 calories)
- Pinot noir (123 calories red wine)
If you intend to lose 50 pounds in 2 months, the best diet to follow is one that works for all your body parts, not just your arms, legs or belly. A good diet provides all the nutrients.
Related post: Lose 30 pounds in 30 days diet plan
Lose 50 pounds in 2 months diet plan: sample menu
Breakfast is an important meal that people should not skip when losing weight. During this meal, people will need to wake up their metabolism properly. (12)
It also needs to fuel it with foods like whole grains, protein and fiber to maintain high energy levels throughout the day. Stay away from foods that are high in sugar and fat, as they will spike your energy levels quickly, only to be followed by a mid-morning fall. Some suggestions for you about breakfast such as:
- Egg white frittata with roasted vegetables and a slice of whole wheat dry toast
- A whole wheat berry pancake
- Whole grain low sugar cereal with fat-free milk and berries
- Hard-boiled egg with half a banana and a slice of wholemeal dry toast
Eating an extra mid-morning snack will keep your metabolism going and keep you from overeating at lunch. Some foods that can be eaten at this time are:
- Fruit salad with fat-free yogurt
- Low-fat cottage cheese
- Boiled eggs, note that if you don’t eat eggs for breakfast, you need to eat more for snacks
Lunch should also be light but still full of nutrients. Some foods you can eat for example:
- Grilled-vegetable sandwich with wholemeal bread and healthy honey mustard (no mayo)
- Half of turkey bagel and a cup of low-fat vegetable soup
- Pan seared salmon topped with mixed greens salad with fat-free vinegar
Afternoon snack is the time that will help you overcome late afternoon fatigue. It will also provide you with extra nutrients. Some suggestions that you can refer to:
- Raw vegetables and hummus
- An apple
- A spoonful of peanut butter
Dinner should not be eaten too much because your body will not have much time to burn energy and you will not be active. However, since you’ve been fueling your hunger all day, you won’t need to worry. Some suggestions for the dinner menu are:
- Grilled chicken breast or fish with grilled vegetables
- Salad of mixed greens with vegetables and topped with grilled chicken or tuna (no mayo)
If you’ve kept your carb consumption to a minimum, add a small baked potato or a slice of whole-wheat bread. However, be careful not to load too many carbs at night! (13)
An ideal dessert for dinner would be a piece of fresh fruit. A few nights a week, this can be replaced with some fat-free pudding, Jell-o, or fat-free frozen yogurt (preferably unsweetened).
The lose 50 pounds in 2 months diet plan is not too difficult for everyone. However, to get a desired result requires everyone to have patience and follow the plan. The above article has given people some notes on how to implement the most reasonable and scientific weight loss diet. Hopefully with those shares everyone will get a diet for the best results.
Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com
(1) human nutrition (britannica.com)
(3) What to Know About the Healthiest Condiments (webmd.com)
(4) Weight loss: Gain control of emotional eating (mayoclinic.org)
(5) Counting calories: Get back to weight-loss basics (mayoclinic.org)
(6) Body Water: Percentage and Ratios You Should Know (inbodyusa.com)
(7) How much water do we really need to drink? (nih.gov)
(9) Intermittent Fasting 101 — The Ultimate Beginner’s Guide (healthline.com)
(10) Fasting diets reduce important risk factor for cardiovascular disease (surrey.ac.uk)
(11) Alcohol and weight gain (betterhealth.vic.gov.au)
(12) The impact of breakfast in metabolic and digestive health (nih.gov)