Cardiac Diet Lose 33 Pounds In 15 Days? 77 Most Correct Answers

Heart-Healthy Diet: 8 Steps to Preventing Heart Disease Ready to start your heart-healthy diet? Here are eight tips to get you started. By Mayo Clinic staff

Although you may know that eating certain foods can increase your risk of heart disease, changing your eating habits is often difficult. Whether you’ve been eating unhealthily for years or just want to optimize your diet, here are eight tips for heart-healthy eating. Once you know which foods to eat more of and which foods to limit, you’re on your way to a heart-healthy diet.

1. Control your portion size

How much you eat is just as important as what you eat. Overloading your plate, taking seconds, and eating until you feel full can result in consuming more calories than you should. Portions served in restaurants are often more than everyone needs.

Following some simple portion control tips can help you shape your diet as well as your heart and waistline:

Use a small plate or bowl to control your portions.

Eat more low-calorie, nutrient-dense foods like fruits and vegetables

Eat smaller amounts of high-calorie, high-sodium foods, such as B. Refined, processed or fast food.

It’s also important to keep track of the number of servings you’re eating. Some things to keep in mind:

A serving size is a specific amount of food, defined by common measurements such as cups, ounces, or pieces. For example, a serving of pasta is about 1/3 to 1/2 cup, or about the size of a hockey puck. A serving of meat, fish, or chicken is about 2 to 3 ounces, or about the size and thickness of a deck of cards.

The recommended number of servings per food group may vary depending on the diet or guidelines you follow.

Judging portion size is a learned skill. You may need to use measuring cups and spoons or a scale until you are comfortable with your judgement.

2. Eat more vegetables and fruits

Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and high in fiber. Vegetables and fruit, like other plants or plant-based foods, contain substances that can prevent cardiovascular disease. Eating more fruits and vegetables can help you cut back on higher-calorie foods like meat, cheese, and snack foods.

It can be easy to include vegetables and fruits in your diet. Store washed and sliced ​​veggies in your fridge for quick snacks. Keep fruit in a bowl in your kitchen so you remember to eat it. Choose recipes that include vegetables or fruit as the main ingredients, such as B. Stir-fried vegetables or fresh fruit mixed into salads.

Choice of fruit and veg Limited fruit and veg Fresh or frozen veg and fruit

Low sodium canned vegetables

Canned fruit packed in coconut juice or water

Vegetables with creamy sauces

Fried or breaded vegetables

Canned fruit packed in heavy syrup

Frozen fruit with added sugar

3. Choose whole grains

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet simply by replacing refined grains. Or be adventurous and try a new whole grain like whole wheat farro, quinoa or barley.

Choose grain products Limit grain products or avoid whole wheat flour

Whole wheat bread, preferably 100% whole wheat or 100% whole wheat bread

High-fiber cereals with 5g or more fiber in a serving

Whole grains such as brown rice, barley, and buckwheat (kasha)

whole wheat pasta

Rolled Oats (Steel-Cut or Regular) White, refined flour

White bread

muffins

Frozen Waffles

grain bread

donuts

Cookies

Quick breads

cake

cake

egg noodles

Butter popcorn

High fat snack crackers

4. Limit unhealthy fats

Limiting the amount of saturated and trans fats you eat is an important step in lowering your blood cholesterol and reducing your risk of coronary artery disease. High blood cholesterol can lead to a build-up of plaque in the arteries, known as atherosclerosis, which can increase the risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:

Fat Type Recommendation Saturated Fat Less than 6% of total daily calories.* If you’re consuming 2,000 calories per day, that’s about 11 to 13 grams. Avoid trans fats

*Note: The 2020-2025 Dietary Guidelines for Americans recommend limiting saturated fat to less than 10% of total daily calories.

There are simple ways to limit saturated and trans fats:

Trim fat from meat or choose lean meat with less than 10% fat.

Use less butter, margarine and shortening when cooking and serving.

Whenever possible, use low-fat substitutes for a heart-healthy diet. For example, top a baked potato with low-sodium salsa or low-fat yogurt instead of butter, or use sliced ​​whole fruit or a low-sugar fruit spread on toast instead of margarine.

Check the food labels on cookies, cakes, icing, crackers, and chips. Not only do these foods have little nutritional value, some — even those labeled reduced-fat — may contain trans fats. Trans fats can no longer be added to foods, but older products may still contain them. Trans fats may be listed as partially hydrogenated oil on the ingredient label.

Fats to choose Fats to limit Olive oil

rapeseed oil

vegetable and nut oils

Margarine, trans fat free

Cholesterol-lowering margarine, such as Benecol, Promise Activ, or Smart Balance

nuts, seeds

Avocado butter

lard

bacon

gravy

cream sauce

Dairy-free creamers

Hydrogenated margarine and shortening

Cocoa butter, contained in chocolate

Coconut, palm, cottonseed and palm kernel oils

When using fats, choose monounsaturated fats like olive oil or canola oil. Polyunsaturated fats found in certain fish, avocados, nuts and seeds are also good heart-healthy choices. When used in place of saturated fats, monounsaturated and polyunsaturated fats can help lower your total blood cholesterol levels. But moderation is essential. All types of fat are high in calories.

An easy way to add healthy fat (and fiber) to your diet is to use ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Studies have shown that flaxseed lowers unhealthy cholesterol levels in some people. You can grind the flaxseeds in a coffee grinder or food processor and stir a teaspoon into yogurt, applesauce, or hot granola.

5. Choose low-fat protein sources

Lean meat, poultry and fish, low-fat dairy products and eggs are among the best sources of protein. Choose lower-fat options, such as E.g. skinless chicken breasts instead of fried chicken patties and skim milk instead of whole milk.

Fish is a good alternative to high-fat meat. Certain types of fish are high in omega-3 fatty acids, which can lower blood fats called triglycerides. The highest amounts of omega-3 fatty acids can be found in cold-water fish such as salmon, mackerel, and herring. Other sources include flaxseed, walnuts, soybeans, and canola oil.

Legumes — beans, peas, and lentils — are also good low-fat sources of protein and contain no cholesterol, making them good meat substitutes. Substituting plant-based protein for animal protein — for example, a soy or bean burger for a hamburger — reduces fat and cholesterol absorption and increases fiber absorption.

Proteins to choose from Proteins to limit or avoid Low-fat dairy products such as skim or low-fat (1%) milk, yogurt, and cheese

eggs

Fish, especially fatty cold-water fish such as salmon

Skinless poultry

legumes

Soybeans and soy products like soy burgers and tofu

Lean ground beef Whole milk and other dairy products

offal, such as liver

Fatty and marbled meat

Spare ribs

hot dogs and sausages

bacon

Fried or breaded meat

6. Limit or reduce salt (sodium).

Eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limiting salt (sodium) is an important part of a heart-healthy diet. The American Heart Association recommends the following:

Healthy adults have no more than 2,300 milligrams (mg) of sodium per day (about a teaspoon of salt)

Most adults ideally have no more than 1,500 mg of sodium per day

Although reducing the amount of salt you add at the table or when cooking is a good first step, much of the salt you eat comes from canned or processed foods like soups, baked goods, and frozen meals. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat.

If you like the convenience of canned soups and ready meals, look for those with no added salt or reduced sodium. Be wary of foods that claim to be lower in sodium because they’re seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt.

Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many spices are available in reduced-sodium versions. Salt substitutes can add flavor to your food with less sodium.

Low-salt items to choose from High-salt items to limit or avoid herbs and spices

Salt-free spice blends

Canned soups or ready meals with no added salt or with reduced salt content

Reduced-salt versions of spices, such as B. reduced-salt soy sauce and reduced-salt ketchup table salt

canned soups and ready meals such as frozen meals

tomato juice

Condiments such as ketchup, mayonnaise and soy sauce

Meals in the restaurant

7. Plan ahead: Create menus of the day

Create menus of the day using the six strategies listed above. When choosing foods for each meal and snack, emphasize vegetables, fruits, and whole grains. Choose lean sources of protein and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices.

For example, if you ate grilled salmon one night, try a black bean burger the next night. This will ensure that you are getting all the nutrients that the body needs. Variety also makes meals and snacks more interesting.

8. Treat yourself to something good every once in a while

Treat yourself to a little pampering every now and then. A candy bar or a handful of potato chips isn’t going to derail your heart-healthy diet. But don’t let it become an excuse to give up your healthy eating plan. When overindulgence is the exception rather than the rule, you will balance things out over the long term. It is important that you eat mostly healthy.

Incorporate these eight tips into your life, and you’ll find heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart.

There is a problem with the information submitted for this request. Check/update the information highlighted below and resubmit the form. From the Mayo Clinic to your inbox Subscribe for free and stay up to date with research advances, health tips and hot topics in health such as COVID-19, as well as health management expertise. Email ErrorEmail field is required. ErrorPlease provide a valid email address. Learn more about how Mayo Clinic uses data. In order to provide you with the most relevant and helpful information and to understand what information is useful, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this may include proprietary health information. If we combine this information with your Protected Health Information, we will treat all such information as Protected Health Information and will only use or disclose such information as described in our Privacy Practices Statement. You can unsubscribe from email communications at any time by clicking the unsubscribe link in the email. Subscribe to! Thank you for subscribing to our Housecall e-newsletter to keep you up to date with the latest health information. Sorry, there was an error with your subscription. Please try again in a few minutes. Try it again

Four pounds in two weeks may not seem like a lot, but it can make a difference in how you feel. Credit: Westend61/Westend61/Getty Images

Your beach vacation is two weeks away and you want to lose some weight before you put on your bathing suit. While there are some diets that claim they can help you lose a lot of weight fast, they’re usually not the safest, and you’ll end up regaining most of the weight as quickly as you lost it. At a healthy rate of 2 pounds a week, you can lose 4 pounds in two weeks. Before beginning your short-term weight loss plan, consult with your doctor to discuss your specific dietary needs and weight loss goals.

advertisement

video of the day

Four pounds in two weeks

While you can lose more than 2 pounds in a week, it’s not recommended unless recommended by your doctor. Losing weight too quickly usually results in the loss of more muscle than fat. Losing muscle mass causes your energy levels to plummet and can make it harder for you to maintain the weight.

advertisement

A pound of fat has 3,500 calories. So to lose 2 pounds in a week, you need to create a daily deficit of 1,000 calories. To avoid starvation, split the calorie deficit between diet and exercise, reduce your daily intake by 500 calories, and exercise to burn an additional 500 calories. Use an online calorie counter to determine how many calories you need to maintain your weight, then subtract 500 from that number to determine your weight loss calories. For example, a 35-year-old woman who is 5 feet 5 inches tall, doesn’t exercise, and weighs 150 pounds needs 2,300 calories to maintain her weight. To lose 2 pounds a week, she would need to reduce her intake to 1,800 calories a day.

advertisement

Reducing calories to lose weight

Aside from being careful about what you eat, there are things you can do to cut 500 calories from your daily intake. Substitute egg whites for a whole egg omelette and save 55 calories per egg. Replacing 1/4 cup of regular cheddar with low-fat food saves you an additional 65 calories.

advertisement

At lunch, skip the bottle of regular soda for a bottle of seltzer to eliminate another 150 calories. For flavor without the calories, squeeze a little lime into your sparkling water. And instead of mayonnaise, use mustard on your sandwich to shed another 65 calories.

Replace your fries with a baked sweet potato at dinner. A serving of prepared frozen french fries, which is about 3 ounces, has 160 calories, while a medium baked sweet potato has only 100 calories. Instead of 1/2 cup of ice cream for 260 calories, satisfy your sweet tooth with 1 cup of frozen grapes for 100 calories.

Burn calories to lose weight

You may need to exercise hard to burn 500 calories a day for those two weeks, but initial weight loss may be just what you need to turn your two-week diet into a new lifestyle plan. There are several ways you can burn off those calories, from running to mowing the lawn. How many calories you burn depends on your weight and how long you exercise. For example, a 155-pound person would need to run 5 miles per hour for 50 minutes to burn 500 calories, while a 185-pound person would only need to run 40 minutes.

You may have to work a little harder with a walk behind lawn mower. A 155-pound person would have to spend an hour and 15 minutes pushing the lawnmower to burn 500 calories; a 185 lb person would only need an hour.

To really burn calories in a short amount of time, you might want to consider interval training. This type of training alternates between periods of high and low intensity for a set period of time. For example, pedal as fast as you can on an exercise bike for two minutes, then slower for three minutes, and repeat this cycle five times for a full workout. In addition to the calories you burn during exercise, your body burns up to 15 percent more calories two hours after you exercise, according to the American College of Sports Medicine.

Benefits of strength training

Strength training burns about 220 calories for a 155-pound person and 260 calories for a 185-pound person during a 30-minute intense workout. In addition to the calories burned during exercise, muscle building tones your body so you burn more calories at rest. Muscle burns more calories than fat, so losing fat and gaining muscle will keep your metabolism at a good pace and help you shed those unwanted pounds. Also, toning up can help you feel thinner even though you’ve only lost 4 pounds, since muscle is more compact than fat.

To get those muscle gains, you should do strength training twice a week. Free weights, strength machines, and resistance bands are good tools for building muscle, as well as body resistance exercises like push-ups, pull-ups, crunches, lunges, and squats.

Losing weight can be an incredible challenge, whether your goal is to lose five pounds or 20. It requires not only diet and lifestyle changes, but also quite a bit of patience. Luckily, using a mix of proven strategies can make weight loss easier and faster. Here are 10 of the best ways to lose 20 pounds quickly and safely. Share on Pinterest

1. Count Calories It might sound like a no-brainer, but counting calories is one of the easiest and most effective ways to start losing weight fast. Weight loss occurs when you expend more calories than you take in, either by reducing your intake or by increasing your physical activity. While cutting calories alone is not generally considered a sustainable way to lose weight, counting calories can be an effective weight loss tool when combined with other diet and lifestyle changes. Keeping track of your calorie intake can increase your awareness of what’s on your plate and give you the knowledge you need to make healthier choices. Interestingly, a review of 37 studies found that weight loss programs that included calorie counting resulted in 7.3 pounds (3.3 kg) more weight loss than those that didn’t (1). Try tracking your calorie intake with an app or food journal. Summary In combination with other diet and lifestyle

Making changes, counting calories can help you make healthier choices to gain weight

weight loss.

2. Drink more water Increasing your water intake is an easy way to increase weight loss with minimal effort. In fact, one study found that combining a low-calorie diet with increased water intake before meals resulted in 44% more weight loss over a 12-week period (2). Research shows that water can improve weight loss by boosting metabolism and temporarily increasing the calories your body burns after eating. According to a study of 14 adults, drinking 16.9 fluid ounces (500 mL) of water increased metabolism by 30% after 30-40 minutes (3). Drinking water with meals can also make you feel full and reduce your appetite and intake. For example, one small study showed that drinking 16.9 fluid ounces (500 mL) of water before a meal reduced subsequent calorie expenditure by 13% (4). For best results, drink at least 34-68 fluid ounces (1-2 liters) of water per day to maximize weight loss. Summary Drinking water can temporarily increase

metabolism and reduces appetite to enhance weight loss. Drink for best results

at least 34-68 fluid ounces (1-2 liters) of water per day.

3. Increase your protein intake In order to lose 20 pounds fast, it is absolutely necessary to add more high-protein foods to your diet. A high-protein diet has been associated with reduced abdominal fat and preserved muscle mass and metabolism during weight loss (5, 6). Protein can also help reduce appetite and decrease calorie intake. A study of 19 adults found that increasing protein intake by just 15% increased satiety and significantly reduced calorie intake, belly fat, and body weight (7). Another study showed that eating a high-protein breakfast reduced levels of ghrelin, the hormone that stimulates hunger, much more than a high-carb breakfast (8). Meat, seafood, poultry, legumes, eggs, nuts and seeds are some healthy sources of protein that you can easily add to your diet. Summary Protein has been shown to reduce belly fat

and body weight. It can also promote feelings of fullness to reduce calories

Recording.

4. Reduce your carbohydrate intake Reducing your intake of refined carbohydrates is another useful strategy for speeding up weight loss. Refined carbohydrates have been stripped of their nutritional and fiber content during processing, resulting in a nutrient-poor end product. Additionally, they typically have a high glycemic index, meaning they are digested and absorbed quickly. Rapid digestion leads to spikes and crashes in blood sugar levels, followed by increased hunger (9). Consuming high numbers of refined carbohydrates has also been linked to increases in body fat and weight gain. For example, a study of 2,834 people found that higher intakes of refined carbohydrates were linked to increased belly fat, while higher intakes of whole grains were linked to less belly fat ( 10Trusted Source ). Another small study had similar results, reporting that a diet high in whole grains decreased both body weight and calorie intake compared to a diet focused on refined grains (11). To start, simply replace refined grains in pasta, white bread, cereal, and pre-packaged products with wholesome whole grain alternatives like couscous, quinoa, brown rice, or barley. Summary Refined carbohydrates can increase hunger and

may be associated with increased belly fat and weight gain compared to whole foods

grains.

5. Start lifting weights Resistance training is a type of exercise that works against a force to increase muscle strength and endurance. Adding resistance training to your routine can boost fat burning and metabolism so you burn more calories, even at rest. One review showed that 10 weeks of resistance training can increase metabolism by 7%, stabilize blood sugar in diabetics, and lead to 4 pounds (1.8 kg) of fat loss in adults (12). Meanwhile, another study of 94 women suggested that resistance training preserved lean mass and metabolism after weight loss and allowed the body to burn more calories throughout the day (13). Start by going to the gym or doing bodyweight exercises like squats, planks, and lunges at home. Summary Resistance training can help increase

metabolism and maintain lean mass, which helps you burn more calories

in the course of the day.

6. Eat more fiber Fiber moves slowly and undigested through your gastrointestinal tract, slowing the emptying of your stomach, helping you feel fuller longer (14, 15). A study in healthy men found that eating 33 grams of insoluble fiber, which is commonly found in wheat and vegetables, was effective in reducing both appetite and food intake ( 16Trusted Source ). The satiety-promoting effects of fiber could have major weight-control benefits. One review reported that increasing fiber intake by 14 grams per day was associated with a 10% reduction in calorie intake and 4.2 pounds (1.9 kg) of weight loss over a four-month period, even without other diet or lifestyle changes (17). Additionally, a 20-month study of 252 women found that every gram of fiber consumed was linked to 0.5 pounds (0.25 kg) less body weight and 0.25% less body fat ( 18Trusted Source ). Fruits, vegetables, whole grains, nuts and seeds are excellent sources of fiber, which is an essential part of a healthy weight loss diet. Summary Fiber keeps you feeling full while cutting down

Appetite and food intake, which can promote weight loss.

7. Establish a sleep schedule While there’s no doubt that changing your diet and your exercise program are the top two ways to lose 20 pounds, the amount you sleep could also play a role. In fact, a study of 245 women showed that both sleeping at least seven hours a night and getting better quality sleep increased the likelihood of weight loss by 33% ( 19Trusted Source ). And just as getting enough sleep can put you on the road to success, sleep deprivation can cause the pounds to slowly gain over time. A study of 68,183 women over the age of 16 found that those who slept five hours or less gained an average of 2.5 pounds (1.14 kg) more than women who slept at least seven hours a night ( 20Trusted Source ). Another study showed that even a single night of sleep deprivation can increase levels of hunger hormones, which can lead to increased appetite and weight gain (21). Try practicing a bedtime ritual each night, sticking to a routine, and minimizing caffeine intake before bed to establish a healthy sleep cycle and promote weight loss. Summary Getting enough sleep and improving sleep

Quality could promote weight loss. Conversely, sleep deprivation can lead to this

increased hunger and weight gain.

8. Stay Accountable Staying accountable for your weight loss goals is key to long-term success. There are many different ways to do this. For example, daily weighing has been associated with increased weight loss and a lower risk of weight gain compared to weighing less frequently ( 22Trusted Source ). Research also suggests that keeping a food journal to self-monitor your intake and progress can help you lose more weight and keep it off longer (23, 24). You can also try working with a friend or joining an online weight loss community to increase your motivation and stay on track towards your goals. Summary Staying responsible can help you gain weight

Loss. Weigh yourself daily, keep a food journal, and mate with a

Friend are all effective strategies to enhance weight loss.

9. Add cardio to your routine Whether you want to lose 1 pound or 20, adding cardio to your routine is a must. Cardio, also known as aerobic exercise, is a form of physical activity that increases your heart rate and helps strengthen your heart and lungs. In addition, it increases the calories your body burns to aid in fat and weight loss. A study of 141 overweight and obese participants showed that cardio exercise alone was effective in inducing significant weight loss. In fact, performing cardio to burn either 400 calories or 600 calories five times a week for 10 months resulted in an average weight loss of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively. (25). Another study had similar results, reporting that six months of cardio exercise alone reduced body weight by 9% in 141 obese older adults ( 26Trusted Source ). To maximize weight loss, get 150–300 minutes of cardio every week, or about 20–40 minutes every day (27). Walking, running, skipping, rowing, and boxing are some easy and fun cardio workouts that can boost weight loss. Summary Cardio can increase your body’s fitness

Calorie burn rate to increase both weight and fat loss.

10. Eat slowly and mindfully Mindfulness is a practice in which you become more aware of your thoughts and feelings while shifting your focus to the present moment. Eating slowly and practicing mindfulness can help increase weight loss and decrease intake while still allowing you to enjoy your food. For example, one small study showed that eating slowly led to greater increases in satiety hormones and feelings of fullness than eating faster ( 28Trusted Source ). Similarly, a study of 30 healthy women showed that eating slowly resulted in lower calorie intake and greater feelings of satiety compared to eating faster ( 29Trusted Source ). Another review of 19 studies found that mindfulness interventions significantly increased weight loss in 68% of the studies (30). Try to minimize distractions while eating, chew your food more thoroughly, and drink water with your meal so you can slow down and enjoy. Summary Eating slowly and practicing mindfulness

increase satiety, reduce calorie intake and promote weight loss.

The heart diet emphasizes foods like vegetables, whole grains, and oily fish. These foods are beneficial for heart health. The diet also limits processed foods high in sugar and salt, as these increase the risk of heart disease. This article covers some foods to eat and avoid, and provides an example heart diet meal plan. It will also discuss healthy eating options in restaurants, give tips on how to stick to the diet and suggest some other lifestyle changes that should be made.

Foods to Share on Pinterest Include fruits, vegetables, whole grains, oily fish, nuts and healthy fats in the heart diet. A 2019 review found that the Dietary Approaches to Stop Hypertension (DASH), the Mediterranean diet, and the vegetarian diet had the most evidence for cardiovascular disease prevention. The American Heart Association (AHA) says the following foods are beneficial for heart health: Fruits and Vegetables The phrase “eat the rainbow” is a useful way to remind yourself to eat a variety of different colored fruits each day and eat vegetables. The different types of antioxidants found in plant foods can help protect the heart. Fruits and vegetables are also a good source of fiber, which is essential for heart health. Experts recommend eating 4-5 servings (2.5 cups) of vegetables per day. People should try to focus on eating non-starchy vegetables and limit portion sizes of starchy vegetables, including potatoes and squash. Oily fish Oily fish contain omega-3 fatty acids, which have anti-inflammatory properties and are good for the heart. The AHA recommends eating 2 servings of fish, especially oily fish, per week. A serving is 3.5 ounces of cooked fish, or ¾ cup of flaky fish. Fish rich in omega-3 fatty acids include: Salmon

mackerel

herring

lake trout

sardines

Albacore tuna The Food and Drug Administration (FDA) advises children and pregnant or breastfeeding women to avoid larger fish such as sharks, swordfish and marlin. This is due to possible mercury contamination. Whole Grains Limiting yourself to refined grains and opting for whole grains helps protect against cardiovascular disease. Whole grains contain more beneficial fiber than refined grains. People can include whole grain breads, pasta, and rice as part of a healthy diet. Nuts, Seeds, and Legumes The best diet for cardiovascular health includes 2-3 cups of nuts, seeds, and legumes daily. However, nuts and seeds, while nutritious, are also very high in energy. Because of this, a person should consume them in accordance with their desired calorie intake. A person can try adding the following to their diet: Nuts: These include walnuts, almonds, Brazil nuts, hazelnuts, pecans, and cashews.

These include walnuts, almonds, Brazil nuts, hazelnuts, pecans, and cashews. Seeds: These include sunflower seeds, pumpkin seeds, flax seeds, hemp seeds, and chia seeds.

These include sunflower seeds, pumpkin seeds, flaxseeds, hemp seeds and chia seeds. Legumes: These include chickpeas, lentils, black beans, kidney beans, adzuki beans, and broad beans. Low-Fat Dairy The AHA acknowledges the conflicting evidence regarding saturated fat and heart disease risk. However, they say most of the evidence points to people should be consuming less saturated fat in their diets. A person can consume less saturated fat by choosing skim milk and low-fat dairy products.

Foods to Avoid There are several foods that a person should try to limit when following the heart diet. These are: Red and Processed Meats Red meat is a source of saturated fat. According to several studies, replacing red or processed meat with plant-based protein may lower your risk of heart disease. Vegetable proteins include nuts, legumes, whole grains, and soy products. Sugar-Sweetened Foods and Drinks Many processed foods and drinks contain added sugar—especially sodas and energy drinks. Dietary guidelines for Americans recommend limiting calories from added sugars to no more than 10% per day. On a 2,000-calorie diet, that equates to 200 calories, or 12 teaspoons of sugar per day. Avoiding excess sugar can help a person maintain a moderate weight and prevent heart disease. Processed Foods Processed foods often contain lengthy lists of ingredients, many of which are not conducive to heart health. For example, many processed foods contain: lots of sugar

high salt

trans fats

saturated fat

Additives and Food Coloring Whenever possible, try to prepare meals from scratch with whole foods. This is a healthier option. Refined carbohydrates Refined carbohydrates do not contain fiber and can potentially lead to blood sugar imbalance. Over time, consuming many refined carbohydrates can lead to insulin resistance and weight gain, which are risk factors for cardiovascular disease. Some refined carbohydrates that should be limited are: white bread, pasta and rice

cakes, biscuits and pastries

lots of breakfast cereal

Pizza dough

sweet desserts

White Flour Alcohol People who consume alcohol should try to do so in moderation. This means that women do not consume more than one drink per day and men do not consume more than two drinks per day. Some people believe that moderate intake of red wine can protect the heart because it contains resveratrol. However, according to Harvard University, the evidence for this is weak. Salt Consuming too much salt (sodium) can cause high blood pressure and increase cardiovascular risk. The AHA says that reducing sodium intake by 1,000 milligrams per day can lower blood pressure. Many processed foods contain added salt, so a person can monitor their intake by reading labels and choosing whole foods instead, whenever possible.

Facts about the cardiac diet The cardiac diet aims to reduce the risk of cardiovascular disease by encouraging people to eat healthy, anti-inflammatory foods. The basic principles of this diet are: Eat whole foods and avoid processed foods.

Include a wide variety of vegetables and fruits.

Limit red and processed meat.

Limit full-fat dairy products.

Eat a few servings of oily fish per week.

Add healthy fats like olive oil and avocados.

Add nuts, seeds and legumes.

Limit alcohol and added sugar consumption.

Heart Diet Meal Plan People can start the heart diet by using the following meal plan: Breakfast: Try overnight oats with slivered almonds and blueberries. Serve with a spoonful of low-fat yogurt.

Try overnight oats with slivered almonds and blueberries. Serve with a spoonful of low-fat yogurt. Lunch: Try a salmon and avocado salad with green leaves, bell peppers, red onions, tomatoes, cucumbers and a squeeze of lemon.

Try a salmon and avocado salad with green leaves, bell peppers, red onions, tomatoes, cucumbers and a squeeze of lemon. Dinner: Prepare a vegetarian bean chili. Serve with brown rice and green salad.

Prepare a vegetarian bean chili. Serve with brown rice and green salad. Snack Options: Opt for hummus and carrot sticks, apple slices and a spoonful of nut butter, or a boiled egg with oatcakes.

Tip for sticking with the heart diet Some people will find it difficult to change their eating habits at first. So try to make incremental changes, maybe two a week, and stick with it. This is better than making many changes at once and then giving up quickly. Keeping a food journal or having a diet partner can often help people stay motivated. Also, planning a special treat at the end of a month of endurance is a great way for someone to reward themselves. Another tip is to add herbs and spices (rather than salt or dressings) to meals to enhance their flavor.

Good options at restaurants Good options for eating at restaurants include: Skinless poultry

Fish (especially oily fish)

vegetarian options that omit high-fat cheese sauces

Legume-based dishes, such as chili or lentil dishes, served with brown rice

Salads with Avocado, Olive, or Olive Oil Dressings People should try to avoid sauces and dressings that are high in sugar and fat. They should also aim to limit their alcohol consumption while eating.

Lifestyle Tips for a Healthy Heart Some other tips for a healthy heart are: Regular exercise

Avoid sitting for long periods

stop smoking

Reduce stress through activities like mindfulness or yoga

Grocery shopping planning and batch cooking

pay attention to portion sizes

Outlook Creating and following the heart diet is a process. When a person is used to eating refined carbohydrates and processed foods frequently, they may find it difficult to stick to a healthier diet. Trying the tips above may help. Over time, adherence to the heart diet should result in a person being able to maintain a moderate weight. This has numerous health benefits, including reducing the risk of developing cardiovascular disease and diabetes.

Heart-Healthy Menus: Cut Fat and Salt Heart-healthy eating doesn’t have to be difficult. Use these menus to get started on a heart-healthy diet. By Mayo Clinic staff

Want to eat heart-healthy but not sure where to start? One way to start is by creating a daily meal plan that emphasizes vegetables, fruits, and whole grains and limits high-fat foods (like red meat, cheese, and baked goods) and high-sodium foods (like canned or processed foods).

Below you will find heart-healthy menus for two days. Use them as examples of a heart-healthy diet.

Menu for day 1

breakfast

1 cup cooked rolled oats sprinkled with 1 tablespoon chopped walnuts and 1 teaspoon cinnamon

1 banana

1 cup skim milk

Having lunch

1 cup low-fat (1 percent or less), plain yogurt with 1 teaspoon ground flaxseed

1/2 cup peach halves, pickled in juice

5 Melba toast crackers

1 cup raw broccoli and cauliflower

2 tablespoons low-fat cream cheese, plain or veggie flavor (to spread on crackers or veggie dip)

sparkling water

dinner

4 ounces of salmon

1/2 cup green beans with 1 tablespoon toasted almonds

2 cups mixed leaf lettuce

2 tablespoons low-fat salad dressing

1 tablespoon sunflower seeds

1 cup skim milk

1 small orange

snack

1 cup skim milk

9 animal crackers

Nutrient Analysis Day 1 Calories 1,562 Total Fat 45g Saturated Fat 10g Monounsaturated Fat 15g Polyunsaturated Fat 16g Cholesterol 126mg Sodium 1,257mg Total Carbohydrate 207g Fiber 24g Protein 92g

Menu for day 2

breakfast

1 cup low-fat plain yogurt topped with 3/4 cup blueberries

3/4 cup calcium-fortified orange juice

Having lunch

1 whole wheat pita filled with 1 cup shredded romaine lettuce, 1/2 cup chopped tomatoes, 1/4 cup chopped cucumbers, 2 tablespoons crumbled feta cheese, and 1 tablespoon reduced-fat ranch dressing

1 kiwi

1 cup skim milk

dinner

Chicken skillet (3 ounces) with eggplant (1 cup) and basil

1 cup brown rice with 1 tablespoon chopped dried apricots

1 cup steamed broccoli

4 ounces red wine or Concord grape juice

snack

2 tablespoons mixed, unsalted nuts

1 cup non-fat frozen yogurt

Day 2 Nutrient Analysis Calories 1,605 Total Fat 30g Saturated Fat 10g Monounsaturated Fat 10g Polyunsaturated Fat 6g Cholesterol 126mg Sodium 1,264mg Total Carbohydrate 242g Fiber 24g Protein 83g

If you’re thirsty, drink water both days as a zero-calorie way to stay hydrated.

There is a problem with the information submitted for this request. Check/update the information highlighted below and resubmit the form. From the Mayo Clinic to your inbox Subscribe for free and stay up to date with research advances, health tips and hot topics in health such as COVID-19, as well as health management expertise. Email ErrorEmail field is required. ErrorPlease provide a valid email address. Learn more about how Mayo Clinic uses data. In order to provide you with the most relevant and helpful information and to understand what information is useful, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this may include proprietary health information. If we combine this information with your Protected Health Information, we will treat all such information as Protected Health Information and will only use or disclose such information as described in our Privacy Practices Statement. You can unsubscribe from email communications at any time by clicking the unsubscribe link in the email. Subscribe to! Thank you for subscribing to our Housecall e-newsletter to keep you up to date with the latest health information. Sorry, there was an error with your subscription. Please try again in a few minutes. Try it again

Heart Diet Breakfast, Lunch, and Dinner Ideas Credit: KucherAV/iStock/GettyImages

A heart diet is important if you have high cholesterol or heart disease. Foods on this diet should be low in sodium, saturated fat, trans fat, and cholesterol. Read labels to identify heart-healthy foods.

advertisement

video of the day

Aim for less than 2,000 milligrams of sodium per day. Low-sodium foods should contain 140 milligrams or less of sodium per serving. Cut fat to 25 to 35 percent of total calories, with 7 percent from saturated fat and 1 percent or less from trans fat. Low-fat foods contain less than 3 grams of fat per serving.

advertisement

Limit high-cholesterol foods and keep your intake to 300 milligrams or less per day. If you have heart disease or high cholesterol, reduce your daily cholesterol level even further to 200 milligrams per day. Low-cholesterol alternatives are foods with 20 milligrams or less of cholesterol and 2 grams or less of saturated fat per serving. Careful grocery shopping and meal planning can help you create a heart diet full of flavor and variety of foods.

advertisement

Breakfast ideas for heart health

A balanced breakfast is a great way to get your energy up for the day. Breakfast foods can be high in salt, fat and cholesterol, so it’s important that you control portioning. Healthy hearty breakfast options include cooked oatmeal or cream of wheat, whole wheat toast, low-fat yogurt or milk, fresh fruit, a vegetable omelette made with protein, and low-sodium turkey bacon or sausage.

advertisement

Be sparing with margarine or butter spreads; Avoid those that include the word “hydrogenated” with the first ingredient and those that contain trans fats. You should also eliminate high-fat bacon and sausage, high-fat muffins and donuts, whole milk, and foods fried in butter.

Lunch choices for heart health

As part of your heart diet, choose a healthy lunch that is low in sodium, fat and cholesterol. If you’re packing lunch or planning ahead, you can resist the urge to opt for fast food. If you like sandwiches, choose whole-wheat bread with low-sodium breakfast meats and vegetables like lettuce, tomatoes, and red onions. Salads are another quick option. Add lean chicken and your favorite fruits and vegetables.

Read the label on your salad dressing to limit fat and sodium. Fat-free, low-sodium dressing should contain less than 0.5 grams of fat and no more than 140 milligrams of sodium per serving. If you go out for lunch, check the nutritional information for the menu beforehand.

Dinner menu for heart health

Cooking at home will help you control the salt, fat and cholesterol levels in your diet. Stick to fresh beef or pork, skinless poultry, or fish. Soy, textured protein, and no-salt beans can be good meatless sources of protein for dinner.

Whole grains — brown rice, whole wheat pasta, or quinoa — are good additions to your meal. Enjoy freshly steamed vegetables such as carrots, broccoli or asparagus as a healthy side dish. If you like milk for dinner, choose skim milk to reduce your fat intake. Avoid adding salt while cooking or eating.

Snack suggestions for heart health

Healthy snacks can also be part of your heart diet. For a sweet treat, choose fresh fruit dipped in low-fat yogurt. Add hummus to a fresh vegetable snack for a flavor boost. Opt for whole grain crackers and unsalted nuts when you crave something crunchy.

(Getty Images: Pakorn Kumruen/EyeEm)

The egg is part of the standard breakfast, but many people may wonder if eggs are healthy.

At just 78 calories each, eggs are an efficient, rich source of protein and vitamins. A large egg contains about 6 grams of protein. Eggs are also a good source of other nutrients, including vitamin D (which supports bone health and the immune system) and choline (which supports metabolism and liver function, as well as fetal brain development).

Egg yolks can also be good for the eyes; They are important sources of lutein and zeaxanthin, which have been shown to reduce the risk of cataracts and macular degeneration, the leading cause of blindness in people aged 55 and over.

But egg yolks are also known for their cholesterol. A typical large egg contains 186 mg of cholesterol, more than half the amount previously recommended for daily consumption before federal dietary guidelines(link opens in new window) dropped the numerical target in 2015, due to scientific evidence supporting a certain limit was missing.

The sunny side of eating eggs?

“We’re probably embracing eggs in a heart-healthy diet more than we were 20 years ago, but they’re still a source of dietary cholesterol,” said Jo Ann Carson, professor of clinical nutrition at UT Southwestern Medical Center in Dallas. “Eating one egg a day as part of a healthy diet for healthy people is a sensible thing to do.”

A study published in May in Heart(link opens in new window) magazine found that one egg a day can simply keep the doctor away.

Researchers studied nearly half a million Chinese adults over nine years and found that up to one egg a day reduced the risk of heart disease and stroke. However, experts have pointed out that the participants in this study did not eat a Western diet.

Another May study published in the American Journal of Clinical Nutrition(link opens in new window) found that eating at least 12 eggs per week for three months reduced cardiovascular risk factors for people with prediabetes and type 2 diabetes not increased. This finding went hand-in-hand with a healthy diet that was supposed to help study participants lose weight.

Whether (and how) you eat eggs

The key, Carson said, is for people to know their risk factors. In general, people at risk for heart disease, who have diabetes, or who have had a heart attack should pay close attention to the amount of cholesterol in their diet, she said.

But that doesn’t mean cholesterol makes eggs a harmful choice. Carson pointed out that if a person’s diet is low in other cholesterol, eggs might be considered less dangerous.

“For someone who has decided to go vegetarian and doesn’t eat red meat, maybe the only source of cholesterol would be an egg,” she said. “These individuals could probably include eggs in their diet a little more.”

Eggs must be refrigerated and fully cooked as there is an increased risk of salmonella with raw eggs. Common methods for cooking eggs(link opens in new window) include boiling, poaching, scrambling, or frying.

The American Heart Association recommends(link opens in new window) one egg (or two egg whites) per day for people who eat them as part of a healthy diet.

Egg whites provide a lot of protein without the cholesterol of the yolk. Carson recalled how she prepared lower-cholesterol scrambled eggs for her kids by combining two eggs with two egg whites.

“There are other good things in the yolk that you’re going to miss out on if you don’t have the yolk,” she said.

For people who like fried eggs, Carson recommends using a non-tropical vegetable oil like corn, canola, or olive oil: “It would certainly be a good thing not to add animal fat. If you use fat in your diet, use a heart-healthy oil…instead of butter or bacon fat,” she said.

“But the bacon wasn’t a good idea at first.”

This is part of a series called Eat It or Leave It? These stories offer a closer look at the pros and cons of certain foods and some cooking options if you decide to eat them.

If you have any questions or comments about this story, please email [email protected].

Losing weight is never easy, whether you just want to lose five pounds or more. Not only does this require a lifestyle change, it can also take a lot of patience. Losing a whopping 20 pounds in just two short weeks is even harder. One of the biggest challenges is that losing that much weight in such a short amount of time can be dangerous. Still, some people find themselves in an unusual situation where they have little choice but to do it the hard way. Since we already know it’s possible, let’s take a look at how to lose 20 pounds in 2 weeks.

You may have found from talking to family, friends and others that people lose weight for different reasons. Some do it for their health, some for their body shape, and some just for fun. All of these people have a number of options to choose from in order to achieve their goals. Many people opt for surgery and weight loss pills so that they can lose a large amount of weight quickly. However, making diet and lifestyle changes is a healthier and more permanent option, but to do this in two weeks you may need to speak to a doctor or expert.

How much can I lose in 2 weeks?

Is there a limit to the number of pounds a person can lose in 2 weeks? It’s surprising how much weight a person can lose in just 2 weeks without effort. It really is possible to lose 20 pounds and more in just two weeks. If you’re significantly overweight, losing just twenty pounds seems doable. Indeed, it becomes difficult and unhealthy when you have just a few extra pounds (6). Remember that such rapid weight loss should be done only under the strict medical supervision of a doctor.

Read more: 7 Day Diet to Lose 10 Pounds: Dive into Why Fast Weight Loss is a Pipe Dream in Itself

How To Lose 20 Pounds Fast In 2 Weeks?

If you’re going to lose any number of pounds, you need to burn more calories than you need for daily energy. The best way to do this is to eat less and exercise more, along with other lifestyle changes. In addition, many smaller strategies can come in handy to maximize your bet. If you have a hectic schedule, you may want to know how to lose 20 pounds in 2 weeks without exercise. Below are the strategies to lose 20 pounds in 2 weeks:

1. Make a commitment

You may see this as obvious, but without your commitment, losing weight will be a tough nut to crack. Since you’re on a short-term diet, you need to be disciplined about it. The goal is not to lose 20 kilos in a month, but in two weeks. You don’t have the pleasure of even one day off, because in this case the weight loss lasts more than two weeks.

The moment you start, you have to make a commitment to see it through. There are strategies to help you with your engagement such as: B. Sharing your plan with other people so they can hold you accountable or even let them do it with you (11).

2. Reduce your calorie intake

There is no better strategy to lose 20 pounds in 2 weeks without exercise than reducing the amount of calories you consume. Basically, losing weight is only possible if you burn more calories than you take in. Therefore, it makes sense to start by reducing the amount of calories you eat. This is only possible if you eat less food.

A pound of fat equals 3,500 calories. This means you need to burn the same amount of calories to lose a pound. Eating about 500 fewer calories puts you on your weight loss journey as you will be able to shed a pound. Alternatively, eating 1,000 fewer calories a day could help you lose 2 pounds a week (10).

However, since you’re looking to lose about 10 pounds in a week, you may be forced to further reduce your calorie intake. Going below 1000 calories in a week is categorized in the crash diet realm. This is never recommended as the body may not respond well to the change.

3. Increase your protein intake

Protein is one of the foods that is especially recommended for people who think about food all the time. Protein serves to make you feel full longer. As a result, you won’t be consuming extra calories as your cravings will be reduced and help you achieve your weight loss goals.

There is evidence that high-protein diets lead to a decrease in belly fat while increasing muscle mass. It also leads to a higher metabolism during weight loss. Therefore, increase your protein intake and it will definitely curb your appetite and cravings.

4. Eat more fiber

Fiber is another thing to increase your consumption when trying to reduce your overall food intake as it is good for weight loss. Fiber takes a long time to move through the gastrointestinal tract, which means you’ll feel full the entire time.

That way you don’t have cravings for food or snacks. Fiber not only helps with weight loss, but it also helps with trimming and preventing weight gain (5).

5. Lots of sleep

There is a strong correlation between sleep and weight. If you don’t get enough sleep, you’re more likely to have a higher body weight. Several factors contribute to this, but the biggest of these is that sleep deprivation makes people hungry. Somehow people in this situation tend to choose less healthy foods instead of healthier ones.

A good night’s sleep should include around 7 to 9 hours of restful sleep each night. This makes it much easier to lose weight faster. In addition, you will also get enough rest; This will help you wake up energized for the next day’s workout (7).

Want to build an attention-grabbing bubble butt, blow away fat stored in the wrong places, cleanse your diet in spring, turn back the clock on your skin, skyrocket your confidence and shatter your insecurities? Check out the BetterMe app and put this plan in motion!

6. Avoid refined carbohydrates

If you have decided to lead a healthy lifestyle, then you should not eat baked foods on a regular basis. You should reduce your consumption of white pasta, white bread and white rice if you want to lose 20 pounds in two weeks.

The reason for avoiding carbohydrates is that they spike your blood sugar. When blood sugar is high, it tends to cause cravings that can cause you to eat more than you need, defeating the purpose of your weight loss plan. Additionally, people who consume lots of refined carbohydrates have a higher risk of having more visceral fat than people who eat whole grains (12).

7. Increase the intensity of your workout

You need to do cardio to burn calories. The best form of cardio for weight loss is high-intensity interval training (HIIT). Consisting of short, alternating bursts of speed with slower recovery periods, HIIT is the best exercise for losing weight. This type of exercise helps you burn up to 30 percent more calories than other types of cardio.

For even better results, you can incorporate HIIT into any other type of workout that you may already have been doing. If your normal routine involves walking, you can add HIIT by alternating between your walking and sprinting for about 30 seconds (3).

8. Set a nightly meal cut-off time

Many people tend to have a snack between dinner and bedtime. People who eat late at night typically consume around 500 more calories than those who eat dinner earlier. To achieve your goals, eat early and stay away from the kitchen from just after dinner.

9. Drink more water

Water is not only a good thirst quencher, but also a hunger booster. By drinking a glass of water when you’re hungry, you can temporarily quell your growling stomach until the scheduled time for your next meal. Drinking plenty of water will therefore reduce your cravings for food and act as a substitute for the unhealthy snacks.

Do not forget that water takes up space, so after drinking it you will eat less during meals, since there is already water in your stomach. It’s not surprising that people who drink water before meals tend to consume fewer calories (4).

Read more: A 14-Day Lemon Water Weight Loss Challenge

10. Hit the weights

Along with high-intensity cardio, another weight-loss exercise that’s good for burning calories is strength training. It aims to maintain and build lean muscle mass, which allows the body to burn more calories throughout the day. Other weight loss workouts include jogging, biking, swimming, Pilates, and even yoga.

11. Be aware of what you drink

Water and sometimes unsweetened coffee or tea are the only liquids you can comfortably drink. All those other things you drink might just give you liquid calories, which don’t fill you up but instead add to your waistline. For example, drinking a 5-ounce glass of red wine will give you about 125 calories, and a 12-ounce whole-milk latte will give you 150 calories.

That doesn’t mean you should stop these drinks forever, but you should avoid them for the two weeks you’re trying to lose weight. Whenever you ingest any of these beverages, be sure to include them in your overall daily energy needs (13).

12. Eat slowly

When you eat your food quickly, you easily take in more calories than you need. Because the signal from the stomach to the human brain takes up to 20 minutes until it notices that the stomach is full. This means that if you eat quickly, you run the risk of overeating. On the other hand, leisurely eating leads to a greater sense of satisfaction when you leave the table. That way, you won’t be craving things like post-meal snacks.

13. Next level additions

There is no shortage of supplements that you can take if you want to lose 20 pounds in two weeks. You need to know the right supplements to take to accelerate your weight loss. A great advantage of supplements is that with them you will not have any nutritional deficiencies for two weeks.

You may wish to continue taking the supplements after the two weeks. This is important as you will continue to lose weight and fat as you desire. Some of the best supplements include omega-3 fatty acids, which reduce inflammation and promote weight loss even without exercise. A whey protein shake is a low-carb protein supplement that helps fill your stomach so you don’t get too hungry.

Athletic Greens are dietary supplements that provide the body with vitamins and minerals, as well as powerful probiotics and antioxidants. In this way, your metabolism will be increased since your weight loss will be accelerated (9).

14. Intermittent Fasting

Aside from helping you lose weight, intermittent fasting has been shown to increase the body’s metabolism while preserving lean muscle mass. The problem with losing a lot of weight that quickly is that you end up with “thin fat” (it appears to be thin, but the body is squishy and soft). As a result, you may not be happy with how your body is shaped or toned.

You can fast for up to 16 hours between meals. During intermittent fasting, you only consume beverages that won’t break your fast, such as unsweetened green tea, cold lemon water, black coffee, and branched-chain amino acids. This reduces your daily calorie intake (1).

15. Avoid stress

While meditation or journaling alone isn’t enough to help you reach your weight loss goal in 2 weeks, uncontrolled tension or anxiety would certainly make it harder to lose weight. Because the stress hormone cortisol is released in excess; it can trigger snack cravings while also signaling the body to store more fat. Therefore, to lose 20 pounds in 2 weeks, you should engage in things that make you relax and unwind.

16. Avoid alcohol and milk

Don’t emphasize the things you should do and forget the things you shouldn’t do. One of the things to avoid is alcohol. First of all, alcoholic beverages contain a lot of empty calories and at the same time can slow down the body’s metabolism.

Drinking alcohol can also disrupt your sleep, and you know if you don’t get enough sleep, your body will store more weight (2).

When it comes to weight loss, progress is made in inches, not miles, so it’s a lot harder to track and a lot easier to give up. The BetterMe app is your personal trainer, nutritionist and support system all in one. Start using our app to stay on track and hold yourself accountable!

Example of a diet plan to lose 20 pounds in 2 weeks: The Boiled Egg Diet

Eggs might be the last thing on your mind to help you lose weight, but they actually help. When used correctly, the boiled egg diet is perfect for temporary weight loss goals because you’re sticking to a low-carb, low-calorie, but high-protein diet.

However, you should be aware that the boiled egg diet is not a long-term weight loss solution; Therefore, you must not use it as a permanent way to maintain your weight. Also, don’t stick to an egg-only diet when trying to lose weight. Incorporate the boiled eggs with some vegetables and other protein sources (8).

The egg diet can come in different versions, but they require that you only drink water or zero-calorie beverages. In addition, your eating routine consists of breakfast, lunch, and dinner with no snacks in between.

The minimum requirement for losing 20 pounds in a 2 week meal plan is to eat 2 or 3 eggs a day.

Below is the nutrition plan how to lose 20 pounds in 2 weeks:

week 1

Monday

Breakfast: Take 2 boiled eggs and a citrus fruit

Lunch: Eat only two slices of whole grain bread and fruit.

Dinner: A large portion of salad and chicken.

Tuesday

Breakfast: Take 2 boiled eggs and a citrus fruit

Lunch: Make a green vegetable salad with grilled chicken.

Dinner: Vegetable salad, two boiled eggs and an orange

Wednesday

Breakfast: Take 2 boiled eggs and a citrus fruit

Lunch: Lean cheese, a tomato, and a slice of whole wheat bread.

Dinner: Start with an orange and vegetable salad and two boiled eggs.

Thursday

Breakfast: Take two boiled eggs and a citrus fruit

Lunch: fruit

Dinner: salad and grilled fish

Friday

Breakfast: Take two boiled eggs and a citrus fruit

Lunch: Salad and steamed chicken.

Dinner: Steamed vegetables and two boiled eggs

Saturday

Breakfast: Take two boiled eggs and a citrus fruit

Lunch: fruit

Dinner: salad and grilled fish

Sunday

Breakfast: Take two boiled eggs and a citrus fruit

Lunch: Steamed vegetables

Dinner: Tomato salad, steamed vegetables and chicken

week 2

Monday

Breakfast: Take two boiled eggs and a citrus fruit

Lunch: Salad and steamed chicken

Dinner: An orange, two boiled eggs and a salad

Tuesday

Breakfast: Take two boiled eggs and a citrus fruit

Lunch: Two boiled eggs and steamed vegetables

Dinner: chicken with salad

Wednesday

Breakfast: Take two boiled eggs and a citrus fruit

Lunch: Steamed vegetables and two boiled eggs

Dinner: Grilled fish with salad

Thursday

Breakfast: Take two boiled eggs and a citrus fruit

Lunch: tuna salad

Dinner: Salad with steamed chicken

Friday

Breakfast: Take two boiled eggs and a citrus fruit

Lunch: Steamed vegetables, two boiled eggs and low-fat cheese

Dinner: Salad and two boiled eggs

Saturday

Breakfast: Take two boiled eggs and a citrus fruit

Lunch: fruit

Dinner: Salad and steamed chicken

Sunday

Breakfast: Take two boiled eggs and a citrus fruit

Lunch: Lean cheese, a tomato, and a slice of whole wheat bread

Dinner: An orange and vegetable salad and two boiled eggs

After watching the guide on how to lose 20 pounds in 2 week diet plan, there are a few things to keep in mind. Since there are no carbohydrates, but plenty of protein and exercise, you will be able to lose weight in a very short time. Most importantly, consult your doctor or nutritionist before beginning your diet plan. There are many elements that only doctors can explain to you.

After the two weeks, start adding other foods back into your diet to provide your body with all the nutrients it needs. You should be able to maintain your new weight by continuing to drink plenty of water, eat lean protein with vegetables, and healthy fats.

Conclusion

The journey of how to lose 20 pounds in 2 weeks is never easy and not for the faint of heart. You only have a fortnight to drastically change your appearance and you have to work hard to make it happen. Most importantly, you have the inner drive and willpower to keep going, no matter how hard it may seem. This approach does not promote healthy weight loss and the results may now be sustainable over the long term.

DISCLAIMER:

This article is for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied upon in making any decisions. Any action you take based on the information contained in this article is entirely at your own risk and responsibility!

SWELL:

It’s extremely difficult to lose 20 pounds in two short weeks, and losing that much weight that quickly is often not safe. Surgery and weight loss pills are among the options many people use to lose such a large amount of weight so quickly, but making changes to your diet and lifestyle can help with your weight loss goals and are a healthier option in the long run if done right . It’s important to note that any diet that sheds this much weight is highly unconventional, however, and you should discuss your plans with a doctor before proceeding.

Every product we feature has been independently selected and reviewed by our editorial team. If you make a purchase through the links included, we may receive a commission.

Keep your heart healthy and lose weight with this delicious 1,200 calorie meal plan.

A healthy diet and lifestyle are the best weapons to protect against heart disease. In fact, incorporating heart-healthy foods, getting more exercise, maintaining a healthy weight, and not smoking can help reduce deaths from cardiovascular disease by 50 percent. Protect your heart while losing a healthy 1 to 2 pounds a week with this easy 1,200 calorie meal plan.

The meals and snacks in this diet plan include heart-healthy foods recommended for a heart diet, like high-fiber fruits, vegetables, and whole grains, lean protein, and fats like olive oil and avocado (see our full list of the top 15 heart-healthy foods). food to eat). Saturated fats, added sugars and sodium (nutrients that can harm your heart in large amounts) are kept to a minimum and instead dishes are flavored with lots of herbs and spices to preserve flavor and excitement. Have healthy meals ready for the week with this easy meal plan!

Looking for a different calorie count? Consider the same meal plan with 1,500 and 2,000 calories.

How to prepare your meal week

Prepare the Spinach Strawberry Meal Prep Salad for lunch on Days 2-5. Available to buy: amazon.com, $12 for 8).

day 1

Roasted salmon with green peppercorn sauce

Breakfast (271 calories)

1 serving of avocado egg toast

AM. Snack (84 calories)

1 cup blueberries

Lunch (374 calories)

1 serving of Loaded Black Bean Nacho Soup

PM Snack (62 calories)

1 medium orange

Dinner (457 calories)

1 serving of fried salmon with green peppercorn sauce

1 cup steamed green beans

1 baked medium red potato drizzled with 1 tsp. Olive oil, 1 tablespoon low-fat Greek natural yoghurt and a pinch of pepper.

Daily Total: 1,224 calories, 60g protein, 142g carbohydrate, 28g fiber, 52g fat, 11g saturated fat. fat., 828 mg sodium

day 2

charred shrimp

Breakfast (265 calories)

1 cup bran granola

1 cup skim milk

1/4 cup blueberries

AM. Snack (95 calories)

1 medium apple

Lunch (374 calories)

PM Snack (62 calories)

1medium orange

Dinner (429 calories)

1 serving of Charred Shrimp & Pesto Buddha Bowls

Daily Total: 1,225 calories, 75g protein, 148g carbohydrate, 39g fiber, 50g fat, 9g saturated fat. Fat., 1,363 mg sodium

day 3

6349105.jpg

Breakfast (297 calories)

1 cup low-fat plain Greek yogurt

3/4 cup blueberries

1 1/2 tbsp. slivers of almonds

2 TEA SPOONS. honey

AM. Snack (64 calories)

1 cup raspberries

Lunch (374 calories)

PM Snack (62 calories)

1 medium orange

Dinner (416 calories)

1 serving of curry sweet potato peanut soup

1 slice of wholemeal bread, toasted

Daily Total: 1,212 calories, 70g protein, 132g carbohydrate, 30g fiber, 51g fat, 9g saturated fat. Fat., 1,332 mg sodium

day 4

Meal prep salad with spinach and strawberries

Breakfast (265 calories)

3/4 cup bran granola

3/4 cup skim milk

1/2 cup blueberries

AM. Snack (95 calories)

1 medium apple

Lunch (374 calories)

PM Snack (62 calories)

1 medium orange

Dinner (427 calories)

1 serving of cod with tomato cream sauce

3/4 cup cooked brown rice

1 cup steamed broccoli

Daily Total: 1,223 calories, 67g protein, 170g carbohydrate, 38g fiber, 39g fat, 9g saturated fat. Fat., 1,284 mg sodium

day 5

Cauliflower Chicken Fried Rice

Breakfast (333 calories)

1/2 cup oatmeal cooked in 1 cup milk

1 cup raspberries

Boil oatmeal and garnish with raspberries and a pinch of cinnamon.

AM. Snack (102 calories)

1 medium bell pepper, sliced

3 TBSP. hummus

Lunch (374 calories)

PM Snack (84 calories)

1 cup blueberries

Dinner (304 calories)

1 1/4 cups Chicken Cauliflower Fried “Rice”

Daily Total: 1,198 calories, 77g protein, 120g carbohydrate, 30g fiber, 48g fat, 9g saturated fat. Fat., 1,405 mg sodium.

day 6

Toaster Oven Tostadas

Breakfast (328 calories)

1 cup bran granola

1 cup skim milk

1 cup blueberries

AM. Snack (62 calories)

1 medium orange

Lunch (296 calories)

Meal Prep Tip: Save a serving of tuna salad for lunch on Day 7.

PM Snack (64 calories)

1 cup raspberries

Dinner (457 calories)

1 serving of toaster oven tostada

Daily Total: 1,206 calories, 55g protein, 187g carbohydrate, 55g fiber, 39g fat, 8g saturated fat. Fat., 1,203 mg sodium.

day 7

Skillet of Lemon Chicken and Potatoes with Kale

Breakfast (355 calories)

1 serving of avocado egg toast

1 cup blueberries

AM. Snack (64 calories)

1 cup raspberries

Lunch (366 calories)

1 portion salad with tuna, white beans and dill

1 slice of wholemeal bread, toasted

PM Snack (62 calories)

1 medium orange

Dinner (374 calories)

1 serving of stir fry lemon chicken & potatoes with kale

If you want to lose weight quickly, you also have to exercise. Credit: Todor Tsvetkov/E+/GettyImages

The upcoming event you want to look your best for is only three weeks away — but that doesn’t mean you can lose a significant amount of weight by then.

advertisement

video of the day

Trying to lose 10 pounds in three weeks is ambitious but doable, especially when 10 pounds is just the beginning of your weight loss journey — but it might be too aggressive if you’re already at a healthy weight.

Choose proven strategies like eating whole, unprocessed foods, avoiding junk food snacks, minimizing alcohol consumption, and committing to exercise. Follow these steps and in three weeks you can make serious progress towards living a healthy life, feeling lighter and experiencing more energy.

advertisement

Read more: How to lose weight fast for women

Determine your calorie needs

In all diets, you reduce the number of calories to a number less than the number you burn on a daily basis. The Mayo Clinic notes that 1 pound equals about 3,500 calories. So to lose 10 pounds, you need to eat 35,000 fewer calories than you burn in those three weeks.

advertisement

This equates to a loss rate of just over 3 pounds per week, requiring a deficit of 1,666 calories per day. To achieve this deficit, combine physical activity and exercise. For example, do exercises that burn about 800 calories and eat about 800 fewer calories than you need to maintain your current weight.

advertisement

Determine how many calories you burn by using an online calculator or by consulting a nutritionist. Use this number to determine how many calories you can safely deduct. Eating too few calories — under 1,000 to 1,200 for a woman or 1,200 to 1,600 for a man — stalls your metabolism and can be downright dangerous unless you have a doctor-prescribed morbid obesity treatment plan.

If your planned calorie deficit would bring you below these minimums, you should aim for a smaller calorie deficit through diet and exercise to increase your daily deficit.

10 pound weight loss plan

Plan most meals to include 2 to 4 ounces of protein, 1/2 cup of whole grains, and 2 cups of watery, fibrous vegetables. For a snack, ditch processed ready meals and opt for a piece of fresh fruit, celery sticks with a tablespoon of nut butter, deli wrapped in romaine leaves with mustard, or a cup of plain, low-fat yogurt.

Breakfast ideas include half a grapefruit along with a scrambled egg with mushrooms and peppers and a slice of whole wheat toast; a smoothie made with 1/2 banana, a handful of spinach, 1/2 cup strawberries, a scoop of whey protein powder, and almond milk; or a whole wheat English muffin, topped with 1 ounce low-fat cheese and sliced ​​tomatoes, placed under the grill.

For lunch, enjoy a cup of homemade lentil soup with a green salad; grilled chicken breasts with 1/2 cup brown rice and steamed asparagus; canned tuna in water mixed with mustard and capers, with carrot and celery sticks; or plain, low-fat Greek yogurt, a hard-boiled egg, and woven wheat crackers with an apple.

Cook dinner at home to avoid large portions and the excess calories you get from restaurant meals. Sear up a flank steak and serve with sautéed onions and peppers with corn tortillas, salsa and a few slices of avocado. Roast a salmon fillet with 1/2 cup wild rice and steamed broccoli.

Prepare a chili with black beans, canned tomatoes and spices and serve over brown rice with a side of roasted zucchini. When dining out, look for grilled or baked appetizers and ask the waiter for steamed vegetables or a side salad instead of fries or pilaf.

Physical activity for weight loss

To lose 20 pounds in three weeks without losing significant muscle mass, you need to be physically active. In order to achieve the required substantial deficit, it is important to engage in concerted activity at the gym and increase your daily exercise.

The more you weigh, the more calories you burn for the same activity. Cardiovascular exercise like jogging or swimming burns more than weight training, but both are essential when trying to lose weight. For cardio, you should set aside at least 60 to 90 minutes most days to burn enough calories to lose 10 pounds in three weeks.

For example, if you weigh 185 pounds, according to Harvard Health Publishing, half an hour on the elliptical trainer will burn about 400 calories. If you weigh 155 pounds, you burn 335 calories in the same amount of time. A very brisk walk at a speed of 4.5 miles per hour burns just 222 calories for a 185-pound person in 30 minutes and 186 calories if you weigh 155 pounds.

If you’re new to the sport, trying to put in an hour or more a day effort may not be realistic. Your weight loss goal will most likely need to be changed.

Strength training helps you maintain muscle mass while losing weight. When you lose muscle, your metabolism decreases, making it harder to lose weight. Do at least two sessions a week on non-consecutive days. Also, work all major muscle groups — including your chest, back, arms, shoulders, legs, hips, and abs — for one to three sets of eight to 12 reps.

Other physical activities you do throughout the day will also help boost your calorie burn. Scrub the floors, do the laundry, walk the dog, and pace while on the phone to achieve your weight loss goal.

Read more: Healthy ways to lose weight fast

Assess your three week goal

If you’re already in a healthy weight range but are 10 pounds off your personal ideal, it may take more than three weeks to lose the weight. The more weight you have to lose, the easier it is to lose 10 pounds in three weeks.

Consider whether your goal is realistic and worth the extraordinary effort to achieve it. Keep in mind that as you get closer to your goal weight, you’ll need to make additional changes to your diet and exercise program to reach your goal. It is also not recommended to lose more than 3 pounds per week for more than two to three weeks as it greatly increases the chance of health complications such as gallstones.

Slower weight loss can be more doable and less stressful than suffering to achieve an impossible goal. If you take the time to shed the weight, you’ll likely keep those 10 pounds forever, rather than riding through constant gaining and gaining.

The military diet is a trending diet that isn’t really associated with the military but is widely touted on social media to help you lose weight fast – up to 10 pounds (4.5 kg) in a week. It’s designed to boost your metabolism by promoting a 3-day calorie restriction achieved by following a set, low-calorie menu followed by a period of unrestricted eating, all without taking any supplements or paying any fees or subscriptions. While the diet can result in rapid, short-term weight loss, it is very restrictive and the results are unlikely to be sustainable over the long term. Also, crash diets like this can affect your relationship with food due to their restrictive nature. This article explains everything you need to know about the military diet, including an eating plan, its risks, and whether it’s effective for weight loss. Share on Pinterest shutter_m/Getty Images

What is the military diet? The military diet, also known as the 3-day diet, is a short-term, rapid weight-loss diet that claims to help you lose up to 10 pounds (4.5 kg) in a week. The diet plan includes a 3-day reduced calorie meal plan followed by 4 days off. Followers of the diet are told to repeat the weekly cycle for up to 1 month or until they reach their goal weight. Because the military diet follows constant calorie restriction, it is a form of intermittent fasting. Intermittent fasting diets are characterized by alternating periods of reduced calorie intake and periods of unrestricted food intake (1). Though you can supposedly eat anything you want during your days off, the diet urges people to follow a less restricted but set meal plan during those days to continue losing weight. Summary The military diet is a reduced-calorie weight loss diet that claims to promote significant weight loss in just one week.

How does the military diet work? The 3 Day Military Diet is divided into 2 phases over 7 days. The diet is a fixed meal plan for breakfast, lunch and dinner for the first 3 days, with no snacks between meals. During this phase, total calorie intake is about 1,100–1,400 calories per day, making it a low-calorie diet—defined as an eating pattern that provides 800–1,200 calories per day (1, 2). Importantly, this type of calorie restriction is well below the 2020-2025 U.S. adult dietary guidelines recommended calorie intake, which begins with a minimum of 2,200-2,400 for men and 1,600-1,800 for women ages 18-60 (3). To ensure your safety and adequate nutrient intake, do not pursue the calorie restriction required by the military diet without a doctor’s recommendation or supervision. For the remaining 4 days of the week, the military diet merely encourages people to eat a balanced diet. However, as mentioned, it offers a less restrictive 1,500 calorie eating plan for those hoping to keep losing weight for the rest of the week. Summary The first 3 days of the military diet have a strict meal plan and involve extreme calorie restriction. The remaining 4 days include fewer restrictions.

The Military Diet Meal Plan Here is a quick overview of what a week on this diet looks like. The 3-Day Meal Plan The 3-day military diet meal plan consists of a limited selection of foods – 16 in total, to be precise – to be divided between breakfast, lunch and dinner. Examples of breakfast foods are: toast or salty crackers

peanut butter

grapefruit, apples or bananas

hard-boiled eggs or cheddar cheese Examples of lunch items include: toast or saltine crackers

Canned Tuna, Hard Boiled Eggs, or Cottage Cheese Examples of dinners include: any type of meat, hot dogs with no buns, or canned tuna

green beans, carrots or broccoli

apples or bananas

Vanilla Flavored Ice Cream As you can see, there isn’t much variety in the first 3 days of the diet. Also, the recommended amounts of these 16 foods are slowly decreasing day by day. Your total calorie intake starts at about 1,400 calories on the first day and drops to about 1,100 calories on the last day. Among the permitted beverages, the diet encourages water or herbal teas. However, the menu allows caffeinated coffee or tea twice a day – but advises you to avoid cream and sweeteners. The remaining 4 days For the remaining 4 days of the diet there are theoretically no rules apart from a healthy diet. However, for those hoping to accelerate their weight loss even further, a less restrictive 1,500-calorie menu is provided. For example, snacks are allowed on these days, but you are encouraged to limit your portion sizes. Again, remember that eating 1,500 calories per day is still a calorie limit that may not meet everyone’s energy needs. This is especially true if you lead an active lifestyle that leads to increased energy expenditure and therefore higher calorie needs (4). Summary The first 3 days of the diet have a fixed menu, while the other 4 days are less restrictive. You are still encouraged to eat a healthy diet for the remaining 4 days or to follow the diet’s suggested low-calorie menu.

Additional Allowed and “Forbidden” Foods For those with dietary restrictions, the military diet allows for substitutions during the 3-day phase as long as the servings match the calorie count. Aside from replacing foods that can cause allergic reactions, like peanut butter, substitutions include alternatives for those seeking a gluten-free, lactose-free, vegetarian, or vegan version of the diet. However, the diet emphasizes that grapefruit does not have to be replaced with orange. Instead, it’s recommended to replace it with a glass of water with 1/2 teaspoon of baking soda, which is said to help alkalize your body and reduce body fat. However, research shows that while some foods increase your body’s acid load, your kidneys can excrete the excess acid through your urine. Therefore, your dietary habits have little effect on your body’s acidity or alkaline levels (5). Additionally, animal protein foods, as permitted in the diet, are the type of foods that tend to increase your body’s acid load, making this recommendation somewhat contradictory (6). Additionally, there is no evidence of using baking soda to reduce body fat. Finally, proponents of the military diet recommend avoiding artificially sweetened beverages to prevent weight gain. However, evidence on the effects of these drinks on body weight is mixed (7, 8, 9, 10). Summary The military diet offers several substitute foods to accommodate various dietary restrictions. However, there is no evidence that grapefruit should be substituted for baking soda.

Is the military diet based on evidence? There are currently no studies on the military diet. Still, a calorie deficit is generally required to achieve weight loss (1). Other factors that may affect weight loss, such as However, issues such as treating co-existing medical conditions and whether you are taking certain medications add to the complexity of some people’s weight loss process. However, this diet does not take these factors into account (11). While some evidence highlights the importance of calorie deficit over diet quality and vice versa, research shows that successful weight loss relies on a combination of both (1). Therefore, a healthy diet that supports slow and steady weight loss and does not impose severe restrictions is advised. This is the opposite of what the military diet and many other fad diets suggest. Sustainable weight loss can generally be achieved by gradually reducing your calorie intake and increasing your physical activity while maintaining adequate nutrient intake (1, 11, 12, 13, 14). In fact, evidence shows that moderate and continuous calorie restriction is just as effective for weight loss as intermittent extreme energy restrictions — such as e.g. Additionally, no single eating pattern is superior to others or works for everyone. In fact, successful weight loss strategies should be tailored to each person’s needs (1, 11). However, the military diet does not offer this as it tries to offer a consistent meal plan. Additionally, proponents of the military diet claim that the specific food combinations in the meal plan increase your metabolism and burn fat, but there is no truth to these claims. The only component of this diet that can boost your metabolism is the recommended caffeine intake from coffee and tea, which has been shown to promote body weight and fat loss (16, 17, 18). Summary The very low-calorie military diet can help you lose weight. However, this weight loss is unlikely to be sustainable and you may not be getting enough nutrients. There is evidence that a balanced diet without severe restrictions is more successful for weight loss.

Is the Military Diet Safe and Sustainable? The military diet is unbalanced. Repeating the cycle multiple times can lead to health problems like nutrient deficiencies. Additionally, research suggests that dramatic calorie reductions—even for short periods of time, as in the case of the military diet—can cause or worsen unhealthy eating habits, bad relationships with food, or eating disorders (19). Additionally, regular consumption of processed foods like hot dogs, crackers, and ice cream can cause metabolic problems that increase your risk of chronic disease. Instead, a healthy eating pattern should include mostly whole and minimally processed foods (20). In terms of sustainability, this diet might be relatively easy to follow for some as it only requires a short amount of time from you – although hunger is often reported due to its low calorie intake. Despite this, the military diet does not promote positive, long-term habit changes. This means that any weight lost will be quickly regained once you return to your usual eating habits. Research shows that setting realistic weight loss goals and striving for lifestyle changes, rather than short-term fad diets, is essential to successful weight loss, weight maintenance, and preventing weight gain (1). Summary Following the military diet could lead to safety issues. It’s also unsustainable in the long term, and the lack of real lifestyle changes means you’re likely to regain the lost weight quickly once you return to your normal eating habits.

Can You Really Lose 10 Pounds in a Week? The military diet became popular because proponents claim it can help you lose 10 pounds in just a week. However, everyone is different, so the diet will not have the same effect on everyone. Also, most of the weight loss is due to water loss. That’s because severe calorie restriction leads to a decrease in the body’s glycogen stores — your body’s energy reserve (11). When you consume enough calories, it’s easy to retain fluid because for every gram of glycogen stored, 3 grams of water are stored. Consequently, when your glycogen stores are depleted, the associated stored water is also lost (11). This shift in the water balance leads to a reduction in weight. You may as well regain lost weight if you return to your usual eating habits and your glycogen stores will be replenished. If you’re aiming to lose weight, remember that weight management has two phases: achieving and maintaining weight loss (21). Best practices suggest aiming for a maximum weight loss rate of 1–2 pounds (0.5–1 kg) per week to ensure fat loss rather than loss of fluid or muscle mass (2, 19). Research describes proper nutrition as safe, healthy, nutritionally adequate and sustainable over the long term. You can achieve this by reducing your intake of added sugars and highly processed foods while increasing your intake of fruits, vegetables, and whole grains (1). Summary While the military diet can lose 10 pounds in a week, not everyone will. Also, most of that would be water weight rather than fat, which you regain when you start eating normally.

Heart failure (CHF) occurs when the heart is not pumping efficiently and is unable to deliver enough oxygen to the body. It can be caused by high blood pressure or other heart problems. When you eat too much sodium (and salt) or drink too much fluid, your heart has to work even harder to pump the extra volume of blood through your blood vessels. The heart doesn’t have to work quite as hard when you change your diet.

All heart health guidelines are important for people with CHF, but it’s especially important to follow a low-sodium diet — 1,500 milligrams — to prevent fluid buildup in the body. Sodium makes you thirsty and causes your body to hold on to fluids instead of excreting them. In addition, it is important to limit the amount of fluids you drink. The amount can vary and your doctor will advise you on how much to drink in a day. The extra fluid can make breathing very difficult and it can be life-threatening and require hospitalization. Therefore, following low sodium and fluid intake guidelines is an essential part of treating CHF.

Here are some ways your eating plan can help manage congestive heart failure:

1. Slash Sodium.

Eat lots of fruits and vegetables that are naturally low in sodium.

Choose fresh foods, including lean meats, fish, poultry, dried and fresh legumes (or rinsed canned beans), eggs, milk, yogurt, brown rice, pasta, and oatmeal.

Choose low-sodium snacks.

. Avoid using the salt shaker. Or replace it with a sodium-free herbal blend like Mrs. Dash.

Cut out the sodium entirely, or at least reduce it by half in recipes. Be a creative cook – use herbs, onions, garlic, citrus and other fruit juices, and vinegars to add flavor.

Be careful with condiments—ketchup, mayonnaise, mustard, pickles, olives, marinades, plasticizers, soy sauce, lemon pepper, and some condiments are high in sodium. Check the ingredient list for salt.

Avoid ready meals, Chinese food and fast food. Follow heart-healthy eating tips at restaurants, but limit the frequency with which you eat out, as it is very difficult to adequately limit sodium, even when special requests can be made.

, but limit the frequency with which you eat out as it is very difficult to adequately limit sodium, even when special requests can be made. Read food labels for sodium content before buying packaged or canned foods.

2. Weigh yourself daily

Weighing yourself every day is very important for early detection of fluid build-up or worsening congestive heart failure. Gaining 1 to 2 pounds overnight or 5 pounds in a week is a signal that your body is retaining extra fluid. If this happens, call your doctor right away, as you may need to adjust your diet or medication. Recognizing and treating fluid weight gain promptly can prevent worsening heart failure and the need for hospitalization.

Weigh yourself on the same scale every day when you wake up. Urinate first and always wear the same amount of clothing. Record your weight and bring your log with you to all appointments with your doctor.

3. Keep food intake (and calories) in check

Because CHF can make it difficult to breathe, physical activity may be restricted by your doctor. As a result, maintaining or achieving a healthy weight through weight loss can be difficult. This makes it all the more important to limit calorie intake to prevent weight gain when exercise has to be restricted due to heart-related breathing problems. Learning how to read food labels can help you keep track of calories.