New recipes

How to Lose Weight With High-Calorie Drinks (Slideshow)

How to Lose Weight With High-Calorie Drinks (Slideshow)

You can lose weight by consuming high-calorie items that keep you feeling full longer

Berry Bomb

I go a bit tropical with this smoothie, and use coconut milk with some coconut cream and add blueberries, strawberries, raspberries, and blackberries, and throw in a little silken tofu for texture.

Cocoa Nut

Another fun smoothie with a little decadence involves using chocolate almond milk, bananas, and creamy peanut or almond butter. This one I like to call Cocoa Nut.

Sunrise Smoothie


I start every morning with the quintessential smoothie: banana avocado kale. I mix chia seeds, hemp seeds, and flax powder with pure peat protein powder and almond milk and instantly feel energized, which sets a great tone for my day to come. I call it the Sunrise Smoothie.

Click here for our Sunrise Smoothie Recipe.

Tropical Resort

Mango pineapple smoothies make you feel like you are on vacation at a resort. Pineapple and mango may be carb-heavy, but they’re also packed with vitamins and can help you feel full all day. Take frozen mango and pineapple chunks and combine with coconut or soy milk and cream of coconut and plant-based protein powder.

Lean Green Machine

I always love a green smoothie. I call this one the Lean Green Machine. Popeye got nothing on this: I use spinach or kale with green apples, kiwis, some parsley, and green grapes. Choose whatever milk you're in the mood for, be it almond, soy, or coconut, then throw in some plant-based protein powder and blend away.

Pumpkin Pie Smoothie

You don’t need a specific reason or season to enjoy a fabulous pumpkin smoothie. Pumpkin is an extremely rich source of alpha-carotene, a carotenoid that converts to retinol, a type of vitamin A, which can boost immune health and promote healthy vision.

Click here for the Pumpkin Pie Smoothie Recipe.

Smoothie Suggestions

I like to use bananas because they are nutrient-dense and quite filling. If you are on a weight-loss routine and are working out consistently, these wonderful fruits can help keep you feeling good and boost your potassium levels. You can even add a half cup of cooked brown rice to your smoothies for added nutrition and a healthy carb boost.

Smoothie Add-Ons


Feel free to throw in chia, hemp seeds, and flax powder in any and every smoothie you make for a power punch of added nutrition. It's the triple threat that does your body good!

Quarantine 15: Seacoast experts share their advice on how to shed those pandemic pounds

PORTSMOUTH &ndash We have all heard of the freshmen 15, weight gain expected when a kid goes off to college, often subsisting on a diet of fast food and other junk.

Now, for some people who have been in quarantine and isolated for a year, there was little to do but eat. The joke is that people all learned to make sourdough bread, which can be fun, but bread is fattening as are a lot of the choices people have been making.

Some people made an effort to stay active and to watch what they ate, but many more resigned themselves to being isolated, made popcorn drenched in butter and watched movies.

As more and more people get vaccinated, as more and more places like work and restaurants open, and as the weather gets fine and we are all venturing outside, many are taking a hard look at themselves and wondering how to lose the weight and get back in shape.

Jennifer Williams, senior dietitian and bariatric program coordinator for Portsmouth Regional Hospital, said it is possible, and offers some advice.

&ldquoPeople are trying to balance working from home, homeschooling their children and often times, making healthy food choices may not be a priority,&rdquo said Williams. &ldquoHow do we get back on track? A healthy eating pattern is the most important part of getting back to a healthy lifestyle. It adds structure to your day and keeps your body fueled. It helps you avoid those mid-day slumps that can lead us to making unhealthy food choices. We first coach people on regulating their eating pattern because once you have established this pattern, it is one you will have for life.&rdquo

Tiffany Moore, lead health coach at The Works Wellness Department, a division of Wentworth-Douglass Hospital said the biggest thing they focus on is movement.

&ldquoWe have been sleeping, eating and basically living within our four walls,&rdquo said Moore. &ldquoNow we have more daylight and can get outside. We can take a walk in the morning or after dinner. Finding the time to start moving is key. Finding good information like from a weight loss program can help because there are so many mixed messages out there.&rdquo

Williams said hydration is another important part of a healthy lifestyle because it helps deliver nutrients to our cells and improves both our mood and sleep quality.

&ldquoDehydration can promote fatigue and irritability,&rdquo she said. &ldquoWhile the general recommendation is eight cups of water per day, there are more specific goals that raise the minimum recommendation to thirteen cups for men and nine cups for women.&rdquo

Keeping track of what we eat can be difficult for some, so Williams suggests keeping a daily food log.

&ldquoThese can be daunting but may be just the tool you need to highlight areas you need to work on and really look at how much you are eating,&rdquo said Williams. &ldquoEnter your foods into a food tracking app ahead of time to add additional structure or log as you go during the day. This is a great way for people to be accountable and recognize their behaviors as they are happening. When we ask people what tool is most effective for them, food logs are the number one answer.&rdquo

Moore said as we were stuck at home, food, of all types, good and bad, was readily accessible. She said people are coming in now wanting to lose 40 plus pounds.

&ldquoNow is the time to get back to the basics,&rdquo said Moore. &ldquoDo not skip meals. It messes with your metabolism. Like skipping breakfast does not allow your metabolism to jump start for the day. Eat breakfast, lunch, and dinner, with good, healthy snacks in between. That develops a normalized eating habit. Make good choices. Skip the potato chips. People really know what they should be eating. They just need to keep track of the quantities. People who are prone to late night snacking are often those who did not take in adequate food during their day.&rdquo

Exercise is important. We all know this even as we look for ways to lose weight without taking the step to be more active.

&ldquoSet a goal of daily movement,&rdquo said Williams. &ldquoMaybe you start with a 15-minute walk. Then add 5 minutes each week. Maybe you walk for 10 minutes, 3 times per day. Just start. Oxygenated blood fuels your mind and body and you also burn calories. Reflect on what you are looking for mid-day if you feel mentally zapped. Instead of eating simple sugars, high calorie caffeinated drinks or carb-based foods, go for a 10 min walk, grab a healthy snack and hydrate to keep your mind fresh.&rdquo

Moore said that in a perfect world, 150 minutes of exercise a week is the goal.

&ldquoWe can&rsquot all do that, so think &ndash anything that gets your heart rate up,&rdquo she said. &ldquoStart with 10-minutes at a time. Break it down through the day, ten minutes here, ten minutes there and build on that. Try to also fit in some strength training 2-3 times a week, working various muscle groups. Set small goals and chip away toward your bigger goals. Never try to do this all at once because you and your body will get overwhelmed, and you will quit. Think one step at a time.&rdquo

Williams said that the New Hampshire Medical & Surgical Weight Loss Center at PRH can help you get back on track.

&ldquoWe offer support from our care team which includes medical weight loss, nutrition counseling and surgical options for those who qualify. For more information, please reach out to us at: 603-334-2006.&rdquo

Finally - healthier food can be delicious. Williams offers the following recipe as an example.

1 1/2 pounds boneless skinless chicken breasts or 4 chicken breasts

2 garlic cloves finely minced

Avocado Salsa

2 small (or 1 large tomato) chopped

1 jalapeno de-seeded and chopped (optional)

1/4 cup cilantro finely chopped

fresh cracked pepper & salt to taste


1. In a large bowl, whisk all the ingredients for the marinade and set aside.

2. Pound the breasts to even thickness or slice in half horizontally to get evenly sized breasts and add to the bowl of marinade. Mix through until the chicken is fully coated in the marinade. Use right away if needed or marinate for 30-minutes or up to 12 hours.

3. Grill chicken over medium-high heat or in a large heavy-duty skillet on the stovetop for 5-6 minutes per side or until the inside is cooked through and the outside is charred. Top with fresh avocado salsa and serve immediately.

To Make Avocado Salsa

1. While the chicken is grilled, combine all the ingredients for the salsa in a small bowl. Cover with plastic wrap in the fridge until ready to use.

Serving: 1serving (1/4th of the dish) | Calories: 468kcal | Carbohydrates: 12g | Protein: 39g | Fat: 29g | Saturated Fat: 4g | Cholesterol: 108mg | Sodium: 501mg | Potassium: 1288mg | Fiber: 7g | Sugar: 2g

10 High-Calorie Weight Gain Shakes:

Here is a list of 10 high calorie shakes for weight gain. Each one of them has plenty of nutrition to offer. And they all have a distinct and amazing taste. Try each of them every other day, and you will surely love having them:

1. Banana Peanut Butter:

The banana peanut butter is one of the common homemade high calorie shakes for weight gain. They are easy to prepare and are suitable for nearly every age group. Further, it is one of the best shakes for people wishing to have a muscular body.

Ahead of that, with the standard recipe, you can gain up to 1000 calories. Certainly, that is a sufficient amount, especially when you are also taking your food and side meals regularly. Additionally, it is a way to increase the weight while keeping it checked.

2. Tropical Mango and Banana:

The tropical mango and banana shake is a classical way to start a day. It used to be the part of the peasants’ breakfast. But now peasants have also changed their menu. Well, this is one of the high calorie shakes for weight gain that has the benefit of two major ingredients.

The mangoes add loads of minerals to the body that are quite essential. And bananas top them with the vitamins. Having this nutritious shake in the morning lets you enjoy the entire day without even feeling tired for a single moment.

3. High-Calorie Breakfast Smoothie:

The high-calorie breakfast smoothie is an essential part of your breakfast when you are putting effort to gain weight. The high calorie shakes for weight gain have additional benefits when taken in breakfast. They primarily help in gaining weight. And secondly, the ingredients in the shake add their distinct feature to the shake.

Further, the high-calorie breakfast smoothies address a lot of other problems. Like anemia, infertility, and help women to regulate their periods. Ahead of that, the calorie bar range amid 500 calories to up to 4000 calories, depending on the ingredient you choose.

4. Strawberry and Avocado:

The standard recipe for strawberry and avocado shake has over 1900 calories. It is among those high calorie shakes for weight gain that helps in boosting immunity. And along with that, it helps in improving the skin. Ahead of that, there is plenty of calcium in this shake.

Since our bones need calcium, it can help in making them strong. Further, there is no gluten in this drink. The benefits of avocado and strawberry are a blessing for mankind. Additionally, the low level of carbs makes it a good option for the Keto diet followers.

5. Berry Madness:

Love berries? Then try the berry madness shake. It is another healthy shake from the list of high calorie shakes for weight gain. All you need is your favorite berry, a banana, flavored yogurt, and half-liter milk. Well, the standard recipe without a banana or a supplementary fruit has around 200 calories.

Even the standard recipe does not have yogurt in it. Certainly, the banana and yogurt or any other ingredient help in increasing the calories. Further, it only takes 10 minutes to prepare this shake. Prepare it in the morning and have it before starting your day. You will feel the difference in yourself. It is also full of useful vitamins.

6. Chocolate and Almond Butter Shake:

Chocolate with almond butter is an immersive taste with loads of energy. Though the calorie count might be more for someone looking for a decent amount of protein and carbs. But it is subtle enough to count it amid the high calorie shakes for weight gain.

Well, the chocolate and almond butter shake has a total count of over 3000 calories. It is a perfect shake for the bodybuilders and anemic people. Indeed, it is because of its healthy ingredients and the absence of gluten. But it will take time to make a habit to take such a nutritious shake.

7. Nutty Kale Vegan:

This is a nutty kale vegan smoothie that tastes nothing like kale. Healthy ingredients like the banana, kale, peanut butter and pineapples make it count among the high calorie shakes for weight gain. Loads of nutrients have a series of benefits besides increasing weight.

Further, the original recipe of the nutty kale vegan has 187 calories. Indeed not the highest calorie shake. But if blended with incredible fruits like banana and full nutrition butter, the calories top 1000. Ahead of that, there is plenty of sodium in it. That helps in balancing the fluids and keeping the kidney in good shape.

8. Avocado:

Avocadoes are wonderful in any shape you have. Putting them in a smoothie makes them count among the notable high calorie shakes for weight gain. All you need is a half-cut large avocado, with one and a half cups of milk. Further, you need vanilla extract to make some taste.

Along with that, add some sweetener to the shake. Additionally, add a pinch of salt in the shake to make it delightful. And finally, add a scoop of the protein powder. This all will take away your 5 minutes every day. But those five minutes will result in a 2000 calorie shake.

9. Summertime Breakfast:

Well, there are plenty of ideas to make the summertime breakfast shake. And most of the ideas have super health benefits compared to the ordinary breakfast. Further, some common examples include chocolate and banana shake with blessings of peanut butter. The common ingredients have 561 calories. Some other examples include peach shake, orange pepper smoothie, cardamom mango shake and a few more.

10. Harley Pasternak’s Breakfast:

Harley Pasternak’s Breakfast is among the high calorie shakes for weight gain that lets you enjoy your breakfast. It is not loaded with a bulk amount of calories. Instead, the original recipe only offers 325 calories. Further, it has 4 grams of fat, 56 grams of carbs, 19 grams of proteins, and 8 grams of fiber.

Learn More About Weight Gain Supplements

How High-Phenol Coffee Slims

High-phenol coffee affects the body by giving you…

A faster metabolism. According to a preliminary Japanese study, phenols cause a short-term burst of faster calorie burning. Phenols also boost calorie burn long term by preventing a type of inflammation that not only stalls our thyroids, but can also lead to loss of metabolism-boosting muscle. Bonus: Stimulants in even a single cup of caffeinated coffee “are proven to increase metabolism by an extra 75-100 calories a day,” Arnot said.

Faster fat burning. Phenols in coffee have been shown to lower levels of insulin, a very good thing since the hormone blocks fat burning. The less insulin we make, the more readily fat burns! Phenols have also been shown to decrease the formation of new fat, Arnot said. Another caffeine bonus: The stimulant helps free fat from fat cells during activity, so the body can quickly incinerate it. “It’s a phenomenal boost to weight loss!”

Fat and calorie blocking. There are actually a couple few different types of phenols in coffee. One type, chlorogenic acid, has been shown to decrease our absorption of carbs, so some calories from, say, the bread we enjoy with coffee won’t count. Meanwhile, Arnot noted, another phenol called melanoidin decreases absorption of dietary fat — meaning even more calories don’t count! He added: “I suspect it’s the reason people instinctively reach for coffee after a rich meal.”

Your Guide To Dr. Nowzaradan Diet

Dr. Nowzaradan also popularly known as Dr. Now by his patients is an Iranian- American general surgeon in Houston, Texas.

In 1970, Dr. Nowzaradan received his medical degree from Tehran University and has been in practice for over 20 years.

He specializes in gastric sleeve surgeries, gastric bypass surgery, and lap band system and revision surgeries.

Dr. Nowzaradan also specializes in weight-loss surgeries. He is popularly known as a doctor from the TLC show “My 600 –LB Life”- a reality show that tracks the weight loss journey of morbidly obese people as they try to lose weight.

Apart from being a bariatric surgeon, Dr. Nowzaradan is also well- known for his effective weight-loss dietary regime that he prescribes for his patients.

Dr. Nowzaradan technique to lose weight includes following a strict 1,200 calorie diet plan. The plan primarily focuses on eating a balanced diet whilst reducing calorie intake. Following Dr. Nowzaradan strict nutrition plan can help one lose weight quickly.

This low –calorie diet plan is all about eating a low carb, low fat, high protein and high vitamin diet that can help provide your body with the required nutrients to keep you healthy.

What is Dr. Nowzaradan diet?

Dr. Now’s diet plan aims to help one lose weight by reducing calorie intake.

Although this diet plan can be followed by anyone, it is best suited for overweight or obese people who want to lose weight.

The primary concept of Dr. Now’s diet plan is to reduce calorie intake to about 1200 calories a day, without excluding any food groups, except sugar.

The diet encourages patients to reduce calorie intake and eat a healthy balanced diet. This helps them lose weight, the healthy way.

Dr. Nowzaradan diet Plan: Benefits

One of the major benefits of this diet plan is weight loss. When calorie is reduced, the body burns stored fat to keep functioning properly.

As a result, there is quick weight loss.

Dr. Nowzaradan diet Plan: Foods to Eat

Foods to eat for breakfast as recommended by this diet plan include oatmeal, egg whites, low- fat cottage cheese, turkey sausage, whole wheat bread, beans or plain Greek yogurt.

For lunch, you can have non — starchy vegetables, canned tuna, salads without dressing, deli meat or bake, broil, grill lean protein. Eating more than three ounces of meat is strictly prohibited.

Dinner can have similar food items as lunch. Snacks can include Greek yogurt (without sugar), turkey or ham roll-up.

The diet may sometimes be difficult to follow. However, those who have seen Dr. Now’s patients feel that it all worth it in the end.

Dr. Nowzaradan diet Plan: Foods to Avoid

While there is food to eat list on the diet plan, there are also foods that should be strictly avoided when following the diet plan. These include-

  • Sugar (Avoid artificial sweeteners)
  • Deserts (cookies, pie, brownies, pie, doughnuts, frozen yogurts or ice creams)
  • Fruits with high sugar content (mangoes, watermelon, pears, cherries, cantaloupe, bananas, figs or cherries)
  • Starchy vegetables (peas, beans)
  • Potatoes (whether mashed, fried, baked, chips, tots, etc)
  • Rice (both white and brown)
  • Bread (only whole grain- one ounce early in the day if possible)
  • Pasta (both white and brown)
  • Chocolates or candies
  • Shakes and Meal supplements
  • Jams and Jellies
  • Crackers
  • Dried or Candied fruits
  • Nuts
  • Popcorn
  • Cereals
  • Honey
  • Soda
  • Juice
  • Syrup
  • Sport beverages
  • Alcohol
  • Energy Beverages

Dr. Nowzaradan diet plan: Sample Menu

Though there no official sample menu of Dr. Nowzaradan diet plan available online, assumptions can be made based on our knowledge about his diet philosophy and from what the My 600-LB life patients have shared online about their custom diet plans. Take a look a sample menu of this low fat, high protein 1200 calorie diet plan listed below.

1 egg white plus 1 egg (do not fry) — 105 calories
2oz turkey sausage (microwaved or cooked in water) — 130 calories
0.5 low- fat cottage cheese — 90 calories
1 slice whole-wheat toast — 90 calories
Unlimited Black coffee, unsweetened tea, water

2 cups spinach- 40 calories
1 cans tuna in water-200 calories
2 carrots — 60 calories
1tbsp light mayo — 50 calories
Unlimited unsweetened tea, water

2 cups steamed broccoli — 100 calories
3oz grilled chicken — 130 calories
1 oz low- fat cheddar cheese — 50 calories
Unlimited unsweetened tea, water

1 slice of low-fat Swiss cheese — 60 calories
2o turkey breast slices — 75 calories

Total Daily: 1170

Dr. Nowzaradan diet plan: Things You need to know

An important factor to remember when following this diet is not to go below 1200 calories a day.

Going below the 12000 calorie level will not help your body receive nutrients to stay healthy. You must eat a balanced diet that includes all food groups.

Following the diet can make you feel hungry. However, care should be taken not to go below 1200 calories as it can endanger your health.

Dr. Now’s diet encourages you to adopt new habits and approach to food. This can be useful in helping you control portion size and calorie intake in the future.

Once you lose weight, you must continue eating a well-balanced diet to stay healthy and maintain an ideal weight.

It is important to note that this diet can make you feel hungry especially during the initial stages.

To curb hunger when following this diet, it is advisable that you eat snacks in between meals and increase your water intake.

Also, ensure that you reduce the intake of calories in a way that best suited to you.

For instance, if you one of those people who like to have a heavy breakfast, ensure that your lunch and dinner is light.

However, if you a person, who can skip breakfast, but feel hungry in the evenings, it is recommended that you have a light snack and save calories for dinner.

Dr. Nowzaradan 1200 Calorie Diet Plan and Noom: Comparison

When it comes to shedding those extra kilos, it is not about foods that should eat or avoid, but about how you can eat your favourite foods. This is what Noom is all about. Noom is learning to recognize and control emotions and behaviours related to food. When you learn more about the “why” behind your eating habits, it becomes easier to establish a more positive relationship with the food.

Calorie Budget calculator

When it comes to daily calorie intake, the Noom app calculates the calorie budget based on certain factors such as your gender, age, weight, activity level, goal weight, and weight loss speed. Based on your calorie intake and activity output, the calorie budget adjusts itself within the app. The minimum calorie budget for men is 1400 calories and for women, it is 1200 calories. Though the calorie limit may seem similar to that of Dr. Now’s diet plan, the difference is that we don’t have any plan.

No Foods to Avoid

Living life by eating approved foods and avoiding disapproved foods can be quite stressful. At Noom, there would be no foods that you will have to avoid. There would be no restrictions that would deprive you of eating your favourite foods. It will only help you find ways to incorporate your favourite food in your diet while losing weight and living life to the fullest.

Let’s give a second to this thought. I am not of the opinion that you can indulge freely with your favourite desserts and salty snacks. All I want to say is that you do not have to eliminate them from your life, not even when you are dieting. At Noom, you not only learn to enjoy your favourite foods more mindfully but also adopt new habits to help you understand about connecting behaviours and emotions with these foods. As a result, you learn how to channel emotions, make healthy swaps find different ways that can help you enjoy your desired foods even more than before.

Trustworthy Support

While diet plans such as Dr. Now have a coach guiding you through your weight loss journey, at Noom you are not only creating an enjoyable eating environment for yourself but are also going through the process all alone. The coaches at Noom come from diverse backgrounds such as psychology, nutrition and exercise science. All these experts work in the direction in helping you lead a happy and healthy life, whilst losing weight.

Losing weight has never been easy and requires a constant support system to stay on track. At Noom, we not only help you stay focused on your journey but also provide peer support in a group setting. When you engage with others going through the same journey, it helps you stay motivated and focused towards your goals. So whether you are trying to alter your food habits or trying to cope with the new challenges during your weight loss journey, this group of Noomers will become a second family to you. It helps you to not only celebrate each others success but also pick each other when they tend to feel discouraged during the process of achieving their weight loss goals.

Structured Guidance

Noom offers a support system with structured guidance. Weekly goals are set by the coach in which you are assisted in finding ways to adjust to your eating habits rather than being provided with a list of foods that you eat and avoid. The app features content on a day to day basis that not only helps you to stay focused but also educates you on topics like nutrition, hydration, sleep, and physical activity.

During your weight loss journey, there may be some weeks that feel tougher than the others. It is a natural process and is completely understandable. This is why we like to stay connected with you and help you stay encourages and focused as you have been on the first day of your weight loss journey. The group, the curriculum, and your coaches are always there to remind you of your weight loss goals and help you hold on to the determination of shedding those extra kilos so that you can lead and happy and healthy life.

How cholesterol impacts the overall functioning of our body?

Our body requires some amount of cholesterol to function properly but the situation may go haywire if its level goes northwards. The same cholesterol can then stick to the artery walls while creating some kind of blockage in the process.

Now, this is some situation that may lead to certain heart-related diseases and even put yourself to a risk of a heart stroke.

How to re with the help of a diet plan to lower cholesterol and lose weight ?

You have to bring certain key changes in your daily diet in order to minimize cholesterol levels. Speaking of change, start with the below-mentioned changes in your daily diet and lifestyle.

Go for healthy fats

Now, this is something that confuses a lot of people around. There is a big difference in healthy fats and non-healthy fats(saturated fats) and you have to stay updated about the same in order to lead a healthy lifestyle.

Make a note that no more than 25- 35 percent of your daily calories must be coming from dietary fats. On the other side, saturated fat consumption has to stay below 7 percent.

Limit food items that are higher in cholesterol

Cholesterol is largely been found in food items of animal origin like meats, egg yolks, shrimps, and whole-milk dairy products. As per the recommendations made by the health experts across the globe, the daily cholesterol intake must not be more than 200mg.

Bulk up on fibers

When you load your platter with fibers, you are stopping your digestive tract from absorbing more cholesterol from your meals. Speaking of foods that contain high amounts of fiber, the list includes fresh fruits, vegetables, whole grains, legumes, and so on..

Limit your salt intake

Even though limiting the daily salt intake won’t have a direct impact on your cholesterol levels, it will help you to stabilize your blood pressure. Now, this is where you can minimize the risk of all those heart-related diseases.

Sample weekly diet plan to lower cholesterol and lose weight

diet plan to lower cholesterol and lose weight – baby carrots with non-fat yogurt dip

Breakfast- 1 serving of oatmeal with 1 cup of raspberries and non-fat milk and 1 cup of tea or coffee

Snack- 1 serving of baby carrots with non-fat yogurt dip

Lunch- 2 servings of Sweet Potato with a Dollop of Dijon Mustard and 1 serving of mixed salad of Romaine Lettuce, Red Onions, and Cherry Tomatoes

Snack- 1 medium-sized apple

Dinner- 1 serving of salmon with sweet chili sauce with 1 cup of mixed green salad and 1 cup of garlic roasted Brussell sprouts

diet plan to lower cholesterol and lose weight – egg white omelet

Breakfast- 2 servings of egg white omelet with chopped onions and fresh salsa with 1 serving of cantaloupe

Lunch- 1 cup of mixed green salad and 1 cup of garlic roasted Brussell sprouts with one cup of homemade barley soup

Dinner- 1 serving of veggie patty burger cooked in olive oil and topped with roasted bell pepper and 1 serving of baked potato with nonfat yogurt dip

diet plan to lower cholesterol and lose weight – Oranges

Breakfast- 1 serving of homemade muesli and a cup of black coffee or tea

Lunch- 1 serving of edamame salad with steamed asparagus

Snack- 1 cup of roasted corn

Dinner- 2 servings of trout filets with mango salsa and white bean soup

diet plan to lower cholesterol and lose weight – tofu scramble

Breakfast- 2 servings of tofu scramble with ½ half whole-grain bagel

Lunch- 1 serving of toasted barley salad with mixed veggies and 1 cup of non-fat vanilla yogurt with strawberries

Snack- 2 servings of celery sticks with pineapple hummus dip

Dinner- 1 serving of black bean soft tacos with roasted red peppers and onions

diet plan to lower cholesterol and lose weight – oatmeal

Breakfast-2 servings of oatmeal with fresh raspberries and non-fat soy milk

Snack- 1 serving of fresh mixed green salad

Lunch- 1 serving of red beans and veggies soup with brown rice

Snack- 1serving of baked sweet potato with non-fat greek yogurt

Dinner- 1 serving of Pritikin Ceaser salad with vegetarian chili

diet plan to lower cholesterol and lose weight – homemade muesli

Breakfast- 1 serving of homemade muesli and a cup of black coffee or tea

Snack- 1 serving of fresh mixed green salad

Lunch- 1 serving of edamame salad with steamed asparagus

Dinner- 1 serving of salmon with sweet chili sauce with 1 cup of mixed green salad and 1 cup of garlic roasted Brussell sprouts

diet plan to lower cholesterol and lose weight – celery sticks

Breakfast- 1 serving of oatmeal with 1 cup of raspberries

Snack- 2 servings of celery sticks with pineapple hummus dip

Lunch- 1 serving of red beans and veggies soup with brown rice

Snack- 1 cup of roasted corn

Dinner- 1 serving of veggie patty burger cooked in olive oil and topped with roasted bell pepper and 1 serving of baked potato with nonfat yogurt dip

Summing it up

If you want to live along with a healthy heart, you have to keep a check on your cholesterol levels from time to time. Now that you cannot stay in touch with a doctor all the time, a diet plan to lower cholesterol and lose weight is highly recommended.

14 of 14

Honor your body

"Your specific [weight loss] program may differ from someone else&rsquos based on climate, geography, heredity, the quality of the food you&rsquore buying, the volume in which you&rsquore eating that food, and so much more. A lot people take advice that doesn&rsquot honor themselves. What works for me is not going to work for you. It&rsquos just not. So really, it&rsquos [about] having an honest look at who you are, what your tendencies and triggers are, and how you can build a program that revolves around that.&rdquo

Getting Enough Calories on a Low-FODMAP Diet

A FODMAP elimination diet is not the type of diet meant to help people lose weight. In fact, some people with IBS actually need to gain weight for one reason or another. Unintentional weight loss can happen if you've been ill or if you've been over-restricting your diet trying to find relief of your abdominal pain, bloating, excess gas, diarrhea or constipation. Although mild, temporary weight loss might not be a serious threat to your health, if unintentional weight loss occurs along with abnormal lab values, fever, or bloody stools you should definitely seek evaluation by a gastroenterologist for a proper IBS diagnosis and to rule out other conditions. If weight loss has been significant or concerning, make an appointment with a dietitian to discuss how, and whether, to proceed with a FODMAP elimination diet.

It can be difficult to work your way back to a healthy weight, something that can be under-appreciated by others. Some patients share with me the compliments they've received about their weight loss, while on the inside they feel quite anxious about their seeming inability to gain weight. Gaining weight requires increasing your intake of calories, and usually, protein. Following a low-FODMAP diet need not make that any more difficult. In fact, a low-FODMAP diet can provide a framework for increasing your intake with foods that are less likely to trigger GI symptoms.

If you are young, or exercising heavily for work or play, you might need to eat more than other people, too. One memorable patient of mine was a tall, slightly underweight 18-year old male college student who had a very physical summer job, played soccer for a couple hours after work most nights, and had a lovely mom who prepared mostly vegetarian food at home, and plenty of it. Lots of beans and high-FODMAP vegetables were served in that household. He had to consume thousands of calories a day to support his needs--how could he do it, without blowing up?! His level of flatulence far exceeded the norm, and he had frequent morning stomach aches. Reducing his FODMAP intake, while eating plenty of lower-FODMAP foods, worked wonders for him!

The Low-FODMAP Pantry in The IBS Elimination Diet and Cookbook includes two "go-to" food groups for weight gain:

Oils do not contain any carbohydrates, and therefore, they are completely free of FODMAPs. Bite-for-bite, oils contribute twice the calories of proteins or carbohydrates. So the #1 weight gain strategy for people on low-FODMAP diets is to eat more healthy fats. Try these:

  • olive oil
  • avocado oil
  • canola oil
  • nut oils, like walnut oil
  • seed oils, like sunflower or flax oil

I know, I know, you've always read that people with IBS shouldn't eat too much fat, but is that really true for you? Try it and see for yourself, before you limit your fat intake unnecessarily, based on over-generalized advice. You can probably tolerate more healthy fat than you think. There is a huge difference between a tablespoon of olive oil (13.5 grams of fat) and a batter-dipped, deep-fried onion (134 grams of fat--ouch). Just because fried foods make you feel sick, doesn't mean you can't put extra olive oil on your salad, or drizzle your roasted veggies liberally with oil. Add a shot of oil to your smoothies, or make them with ice cubes made of canned coconut cream. Double the amount of oil you use to sauté vegetables. Splurge on extra mayonnaise. If you have to limit fat intake because of another medical condition, you will need the assistance of a registered dietitian to help you plan your weight gain.

Meat, Fish, Poultry, and Eggs

High-protein foods are the next best low-FODMAP foods for weight gain, again because they are automatically low in both sugars and fibers. Also, if you want to gain weight in a healthful way, you need to provide your body with plenty of building material for strong muscles. Even the smooth muscles that make your gastrointestinal tract function smoothly require a steady diet of good protein sources. If you don't have any other health issues (such as kidney stones or kidney disease) that would make it inadvisable to eat more protein, you might try eating bigger portions of these foods:

Beef is a good source of protein on a low- FODMAP diet. These ingredients will make a tasty Asian-style broth for a beef soup: meaty bones, cloves, peppercorns, stick cinnamon, whole anise and yellow rock sugar.

You must try these foods for yourself to see if you tolerate them. Don't over-restrict these foods based on outdated one-size-fits-all advice suggesting that people with IBS shouldn't eat beef or pork. Or because you've developed the mistaken impression that high-protein foods are only for people who want to lose weight. That isn't true. Protein is actually "nutrient #1" for everybody.

Supporting Players

  • Nut butters like peanut butter or almond butter contribute calories and protein to a low-FODMAP diet, but they must be portion controlled (in general, limit these to 2 tablespoons or less).
  • Cheese contributes, but due to relatively high sodium and saturated fat content, most people should eat cheese in moderation. made from whole wheat or refined wheat flours tastes great. Gluten is not a FODMAP, so if you don't have a gluten-related disorder, put French toast, eggs and toast, and sandwiches back on the menu.
  • Don't overlook beverages (smoothies, nutritional drinks, lactose-free milks, which can be easily taken between meals and sometimes go down more easily when we're not feeling well.

If you are a vegetarian or a vegan in need of weight gain, your low-FODMAP diet will require some extra planning to provide enough calories and protein. We have some ideas for you, but you may need to get some extra help from a medical professional who can monitor your nutrition status closely.

Please comment on this post with any weight gain suggestions you think might benefit other readers. Thanks!

Research Results

A small study published in "The Journal of Nutrition" in October 2009 found that gelatin was better for controlling appetite than the protein casein, which is found in many dairy products. Another study, published in "Clinical Nutrition" in April 2009, found similar results, with gelatin being about 40 percent more filling than whey, soy or casein. Further research is necessary to verify these effects and to determine the amount of gelatin needed to reduce appetite levels. If you'd like to try drinking gelatin, dissolve powdered gelatin in a warm beverage and drink the beverage before it cools completely. For weight loss, unflavored gelatin or sugar-free flavored gelatin are better choices than regular flavored gelatin, which is high in calories.

Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.

Breakfast Recipes for Weight Loss

1. Low-Carb Breakfast Stuffed Bell Peppers

This budget-friendly 4-ingredient dish is easy to make in 25 minutes. This stuffed bell pepper recipe uses 8 eggs which instantly helps you get closer to your daily protein intake. The bell peppers substitute for plates while you pour in the bacon, cheese, and scrambled eggs mix.

2. Pumpkin Spice Protein Pancakes

Looking for a more protein-packed breakfast? This pumpkin spice protein pancake recipe is filled with just the right amount of proteins and calories to keep you on the right track in your weight loss journey. The pumpkin puree base gives it its own sweetness without any maple syrup, while the extra scoop of protein powder keeps this breakfast dish a fully satiating meal.

3. Healthy Egg Muffin

This healthy egg muffin recipe takes under 20 minutes. It’s also made from simple ingredients such as eggs, diced bell peppers, spinach leaves, some cheese, salt, pepper, and coconut oil for your muffin pan. Mix these ingredients together and pour into the pan. It’s another quick low-calorie dish that doesn’t require any plates.

4. Oatmeal Yogurt with Berries, Chia and Flax Seeds

Try adding Greek or coconut yogurt to your oatmeal and fill your bowl with almond milk. Then add a teaspoon of chia seeds and another of flax seeds for a few extra calories. Add fresh berries on top for sweetness. This breakfast meal is also a great pre-workout meal because it’s filled with healthy calories that’ll give you an extra boost of energy.

5. Yogurt Parfait

Yogurt is a healthy food filled with protein. Greek yogurt is a great alternative to other sugar-filled varieties because it has half the carbohydrates and sodium of most products. Create the layers with granola, some berries, and the yogurt. The granola will give this quick breakfast some crunch while the berries will sweeten it.

6. Avocado Egg Pizza

This pizza isn’t like your greasy calorie-loaded fast food pizza. It’s made from a few ingredients that are filled with protein and fiber. Instead of using a dough for the base, buy whole grain tortillas. Then mix lemon juice with the avocado and spread it over both sides of the tortilla. Place it in a skillet over medium heat and decorate it with egg slices.

Drinks to Lose Weight

7. Blueberry Banana Smoothie

Drinking this blueberry banana smoothie is a healthy and feel-good way to kickstart your day. Adding tofu and using soy milk will lower the drink’s calories and increase its protein content. To make this smoothie, throw a cup of berries, raw spinach, frozen blueberries, a banana, and some tofu in a blender and blend until smooth.

8. Apple Cider Vinegar and Papaya Smoothie

Detox drinks are great weight loss recipes that are easy to make while also being quick and delicious to consume. This detox smoothie is made from apple cider vinegar which is a great detoxing ingredient that’s effective for weight loss. To mask its acidity, add papaya slices to your cider smoothie and some crushed peppercorn.

9. Coffee with Flax Seed and Dark Chocolate

Caffeine is an active agent that induces weight loss. Combining this morning pick-me-up with flax seeds will help reduce inflammation and insulin resistance. The additional dark chocolate is great for taste but it also helps lengthen your satiety and prevent the digestion, synthesis, and absorption of fatty acids.

10. Minty Green Tea

Boil the green tea for 5 minutes before adding the mint leaves. Boil it again for another 5 minutes and then strain it. Green tea has properties that mobilize fat for weight loss while mint is filled with antioxidants and helps prevent you from having a common cold, allergies, gastritis, and irritable bowel syndromes.

11. Toasted Coconut Protein Smoothie

An extra intake of protein can keep you feeling full a lot longer which makes protein smoothies a great snack in between meals or as a substitute. Throw a scoop or two of your protein powder into the blender along with some coconut flakes and coconut milk.

12. Low-Calorie Celery Smoothie

Celery contains no calories, which forces your body to burn more energy to properly digest and absorb it. It’s a great addition to weight loss recipes because it can boost lipid metabolism and lower bad cholesterol levels. Add in a tablespoon of apple cider vinegar to increase the smoothie’s weight loss benefits.

Lunch Meals for Weight Loss

13. Chickpea Salad Bowl

A chickpea salad bowl is a great way to give your body essential nutrients in a low-calorie salad. This simple salad recipe includes cherry tomatoes, red onion, chilies, lemons, extra virgin olive oil, chickpeas, and some herbs. Chickpeas in weight loss recipes give you almost half of your recommended daily fiber intake.

14. Thai Roasted Sweet Potato Soup

This Thai roasted potato soup is a delicious and detoxifying meal to help you with your weight loss goals. Use sweet potatoes in the recipe to include complex carbohydrates that are high in fiber and beta-carotene. Then add ginger to add some flavor to the dish and help your body’s digestion.

15. Chicken Salad Sandwich

A chicken salad sandwich made with whole grain bread and Greek yogurt is filled with protein and complex carbs. Mix the chicken strips, green onions, pecans, yogurt, and red grapes. Then season it with mustard, garlic powder, paprika, lemon juice, salt, and pepper.

16. Low-Carb Meaty Veggie Roll-Ups

This meaty veggie roll-up recipe skips the need for bread slices or any carb-rich wraps and uses deli meat to keep it all together. It’s protein-packed and low in calories, and if you’d rather keep the meat inside the roll-up, you can use the veggies as the wrap instead.

17. Avocado Chickpea Tuna Salad

Tuna is a rich source of daily protein and having it in your salad means you don’t need to cook anything. You can make this avocado chickpea tuna salad in about 5 minutes by just adding all the ingredients together. Mixing the tuna in a bowl with chickpeas and avocados is what makes this salad recipe packed with healthy fats, protein, and fiber.

18. Healthy Chicken Pad Thai

This chicken pad Thai recipe is specially made for meal prepping so you can enjoy it for the rest of the week. This recipe also keeps this Asian cuisine as savory as its take-out version but you substitute their sauce with a mix of low sodium soy sauce, rice vinegar, and coconut sugar.

Snacks to Keep You Feeling Full

19. Avocado Bowl with Egg and Spinach

This 15-minute snack recipe can keep you satiated for a long time because of its fats and protein. The avocado and its healthy fats will substitute for plates by cracking an egg inside the halved avocado. Then bake the egg and avocado for 15 minutes. Place some spinach leaves on top and enjoy your low carb and filling snack!

20. Hard-Boiled Eggs

Hard-boiled eggs are extremely easy to cook and very convenient to have around whenever you’re feeling peckish. They’re filled with protein and healthy fats to help with your weight loss goals and muscle building. They’re the perfect healthy snack because eggs are low in calories and carbs.



21. Flavored Almonds

Eating plain almonds can get boring after a while so it won’t hurt to try flavored ones. Just make sure you keep an eye out for flavored almonds with low sodium levels to prevent that bloated feeling. Almonds are great weight loss snacks because they’re filled with healthy fats that help keep you feeling full for a longer time.

22. Apple Nachos

Apple nachos doesn’t sound like a real thing but it’s just apple slices with peanut butter, cinnamon, and muesli. Spread the peanut butter on the apple slice and cover it muesli and cinnamon. Apples are low-calorie snacks without the carbs and muesli is a great alternative to some granolas with added sugars and oils.

23. Baked Zucchini Chips

Instead of reaching out for that packet of salty and fatty crisps in the grocery, go to the vegetable section and grab a zucchini. Cut it into thin slices and season it with olive oil, salt, and pepper before baking it in the oven for 25-30 minutes. You can also sprinkle some paprika on top for added flavor.

24. Turkey and Avocado Roll-Ups

Roll-ups are simple snacks to make and great for satisfying sudden hunger. Wrapping avocado slices in a slice of lean turkey breast makes for a protein-packed snack that has no carbs. You can also add mustard into this roll-up for some flavor and an extra metabolism boost.

25. 5-Ingredient Gluten-Free Cookie

This cookie packs a ton of protein and enough carbs to help muscle growth. This 5-ingredient cookie has enough protein in it to replace your protein shake. All you need are ground almonds, gluten-free oats, dates, a ripe banana, almond butter, and your choice of either seeds, nuts, or dried fruits.

Dinners for Weight Loss

25. Healthy Chicken and Veggies Stir-Fry

Make your own chicken and veggies stir-fry without any soy sauce and unhealthy oil. Use olive oil to stir-fry the chicken and veggies and substitute the soy sauce with Italian seasoning. The olive oil will add an extra flavor to your stir-fry.

26. Sheet-Pan Tilapia and Vegetable Medley

The best dinner ideas are the ones you can make in an instant and which are also easy to clean up. This tilapia and vegetable recipe only requires a sheet-pan and all the ingredients in the oven for 25 minutes. The baked potatoes are complementary carbs for the low-calorie tilapia.

27.Creamy Cauliflower Chowder

This creamy cauliflower chowder is low in carbs and easy to make. In a pot, cook the garlic, carrots, onion, celery, and cauliflower. Then whisk in the chicken broth and milk and boil until the cauliflower is tender. Cauliflower is a low-carb substitute to sneak some veggies into this recipe.

38. Skinny Lasagna Rolls

Craving the creamy sauce of lasagna but don’t want the carbs? You can easily replace high-carb pasta with zucchini pasta. You should grill the zucchini and leave it on a towel first to lessen its watery texture. Then cut into 1/8 inch thick ribbons and lay it out on the baking dish to replace the pasta sheets.

29. Mushroom-Stuffed Cabbage Rolls

This low-calorie recipe uses substitutes for the usual rice or meat fillings with mushrooms. Mushrooms are low in calories and rich in fiber and selenium. It also has a low energy density which helps make you feel full longer.

30. Burrito Bowls

Burrito bowls are filled with healthy foods that you can choose on your own. This burrito bowl recipe tells you how to make your own chipotle cream sauce using sour cream, chipotle paste, lime juice, and garlic, while the bowl itself is filled with goodies like Romaine lettuce, salsa, rice, tomatoes, black beans, corn, and avocado.

Desserts Without the Guilt-Trip

32. Peanut Butter Banana Smudgies

Peanut butter on its own is a tasty dip while bananas are great energy boosters filled with potassium. Combining these two on graham crackers in this recipe gives you a surprising dessert that’s easy to make. Just smash the bananas and mix in the peanut butter. Then spread it on the graham crackers and freeze for 3 hours.

33. Apple Cookies

Instead of making cookies with sugar-filled dough, use apple slices instead. The apple slices will give these cookies an extra crunch along with the toppings of sliced almonds, walnuts, dark chocolate chips, and shredded coconut. You can also choose the chunky peanut butter to spread on the apple slices to make this even crunchier.

34. Froyo Berry Bites

Frozen yogurt is a great dessert during hot days and when you’re just craving for something sweet. These froyo berry bites use crushed almonds as its base before adding the yogurt and fresh berries on top. Freeze it for 6 hours and enjoy this quick dessert whenever sugar cravings kick in.

35. Healthy Banana Splits

Here’s a healthy dessert you can add to your breakfast meal plans. This recipe substitutes the ice cream with Greek yogurt. It’s also a layered dessert with yogurt at the bottom, then granola, sliced bananas, strawberries, pineapple, and another layer of yogurt on top.

36. Greek Yogurt Fruit Tart

You can enjoy a healthy fruit tart without the butter, flour, or refined sugar, and keep it delicious! On a tart pan, make the base using crushed almonds and then spread Greek yogurt on top. Then choose your favorite fruits to layer the top of your yogurt fruit tart.

37. Vegan Avocado Mousse with Avocado Coconut Creme

This light chocolate mousse is made from avocado cream that gives it a nutty and sweet taste. The avocado is also a healthier substitute for the eggs, butter, and cream in traditional mousse recipes. The additional grapefruit peel in this recipe adds a bit more sugary bitterness to it.

Do you want to know when is the right time to have your cheat meals when dieting? Watch the video below to find out:

While there are a ton of weight loss recipes to add to your weekly meal plans, this list narrows that down to dishes you can quickly make whenever hunger kicks in. Quickly and satisfyingly satiating your hunger will help you avoid reaching for any unhealthy snacks.

Trying to find more healthy recipes like these? Want to easily cook delicious food that was designed by a professional chef without cooking or prepping for an hour straight? Our Recipe Guide offers dozens of delicious and healthy recipes that only take 20-30 minutes MAXIMUM to make and will change your life for the better almost instantly! You can get our recipe guide and a lifetime of 5-star recipes for the price of a meal at a restaurant TODAY by clicking this link!

What other weight loss recipes do you enjoy at home? Share them with us in the comments section below!