{"id":16517,"date":"2021-01-29T19:06:13","date_gmt":"2021-01-29T19:06:13","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=16517"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"8-week-diet-plans","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/8-week-diet-plans\/","title":{"rendered":"8-Week Diet Plans: Mix-And-Match Meal Ideas That\u2019ll Help Your Lean Out In a Few Short Weeks"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#What_Are_An_8-Week_Diet_Plans\" >What Are An 8-Week Diet Plans?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#How_To_Lose_Weight_In_8-Week_Diet_Plans\" >How To Lose Weight In 8-Week Diet Plans?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#How_To_Create_Effective_8_Week_Diet_Plans\" >How To Create Effective 8 Week Diet Plans?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#Calculating_Your_Calorie_Intake\" >Calculating Your Calorie Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#The_Meal_Plan\" >The Meal Plan<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#A_Sample_8-Week_Diet_Plan\" >A Sample 8-Week Diet Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#Week_1_And_2\" >Week 1 And 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#Week_3_And_4\" >Week 3 And 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#Week_5_And_6\" >Week 5 And 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#Week_7_And_8\" >Week 7 And 8<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#Note\" >Note:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#8-Week_Workout_Plan\" >8-Week Workout Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#Sample_8-Week_Workout_Plan\" >Sample 8-Week Workout Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#Day_1_Chest_And_Abs\" >Day 1: Chest And Abs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#Day_2_Back\" >Day 2: Back<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#Day_3_Shoulders\" >Day 3: Shoulders<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#Day_4_Arms\" >Day 4: Arms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#Day_5_Legs\" >Day 5: Legs<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#How_Much_Weight_Can_I_Lose_In_2_Months\" >How Much Weight Can I Lose In 2 Months?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">How long should one take to lose weight<\/span><span style=\"font-weight: 400;\">?<\/span> <span style=\"font-weight: 400;\">E<\/span><span style=\"font-weight: 400;\">xperts recommend losing <\/span><span style=\"font-weight: 400;\">1\u20132 pounds (0.45\u20131 <\/span><span style=\"font-weight: 400;\">kilograms)<\/span><span style=\"font-weight: 400;\"> per <\/span><span style=\"font-weight: 400;\">week by following a healthy weight loss plan (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/files\/docs\/guidelines\/ob_gdlns.pdf\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). The 8-week diet plans are structured to help you shed a reasonable amount of extra fat within the timeframe given.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Diet_Plans\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">There are numerous reduction diets, some of which promise quick weight loss in just a few weeks. However, fad diets are not recommended because they may be too restrictive and not sustainable, therefore not effective in the long run or even harm you (<\/span><a href=\"https:\/\/www.readersdigest.ca\/health\/weight-loss\/4-reasons-why-fad-diets-are-bad-you\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><span style=\"font-weight: 400;\"> 8-week diet plans may help you achieve your weight loss goal or kick-start your weight loss journey. Here is everything you need to know before you start following any of the 2 months <a href=\"https:\/\/betterme.world\/articles\/1200-calorie-paleo-meal-plans\/\">meal plans<\/a>.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_An_8-Week_Diet_Plans\"><\/span><b>What Are An 8-Week Diet Plans?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is a weight loss eating plan that specifies the foods you should eat to develop muscles as you shed extra pounds in about 2 months (<\/span><a href=\"https:\/\/www.muscleandfitness.com\/muscle-fitness-hers\/hers-nutrition\/8-week-slim-down-diet\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). It follows a <\/span><span style=\"font-weight: 400;\">40-30-30 formula of carbs-protein-fat, with more calories eaten<\/span><span style=\"font-weight: 400;\"> on active days, less on recovering periods to prevent the metabolism from slowing down (<\/span><a href=\"https:\/\/www.muscleandfitness.com\/muscle-fitness-hers\/hers-nutrition\/8-week-slim-down-diet\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span> <span style=\"font-weight: 400;\">The recommended foods also provide the essential nutrients to fuel you up for the accompanying workouts. It is important to note that this is outside the macronutrient distribution range recommended by the Institute of Medicine, which recommends 45-65% of calories from carbohydrates.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Lose_Weight_In_8-Week_Diet_Plans\"><\/span><b>How To Lose Weight <\/b>In <b>8-Week Diet Plans<\/b><b>?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Healthy and effective weight loss involves following a balanced weight loss diet and engaging in physical activity (<\/span><a href=\"http:\/\/healthline.com\/health\/exercise-and-weight-loss\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). To lose weight in 2 months, create a diet and workout routine that you could enjoy and look forward to following. Such enthusiasm will keep you on the right weight loss track.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/six-meals-a-day\/\">Six Meals A Day Diet Plan: Will It Actually Keep Your Metabolism Humming?<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Create_Effective_8_Week_Diet_Plans\"><\/span><b>How To Create Effective 8 Week Diet Plans?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you want to lose weight in 2 months, you must learn how to plan well and avoid mistakes that could diminish your efforts. A good weight loss diet plan for women and men begins with calculating all the variables involved. Factors such as Basal Metabolic Rate (BMR), macronutrients, calories, and activeness levels are brought into account to lay the foundation for your plan\u00a0 (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319731#calculating-how-many-calories-are-burned-in-a-day\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This helps you identify the strengths, weaknesses, and opportunities you can exploit to make your weight loss efforts a success.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Diet_Plans\"><img decoding=\"async\" class=\"aligncenter wp-image-33204 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4940-1024x576.png\" alt=\"8 week diet plans\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4940.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4940-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4940.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4940-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4940.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Calculating_Your_Calorie_Intake\"><\/span><b>Calculating Your Calorie Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before working on your diet plan, you need to know your required daily <a href=\"https:\/\/betterme.world\/articles\/how-to-lose-20-pounds-in-2-weeks\/\">caloric intake<\/a> to determine how much you would need on a weight loss diet. To do so, you should use the Harris-Benedict formula, which multiplies your daily BMR (Basal Metabolic Rate) with your daily activity, and the result is your caloric intake per day (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319731#calculating-how-many-calories-are-burned-in-a-day\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Men:<\/b><span style=\"font-weight: 400;\"> [ 66 + (6.2 x weight in pounds) + (12.7 x height in inches) \u2013 (6.76 x age)] x Level of activity points<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Women:<\/b><span style=\"font-weight: 400;\"> [ 655.1 + (4.35 x weight in pounds) + (4.7 x height in inches) \u2013 (4.7 x age)] x Level of activity points<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This equation uses points for different levels of activity.:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a01.2 points &#8211; very little to no exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a01.37 points &#8211; lightly active person<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a01.55 points &#8211; moderately active<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a01.725 points &#8211; very active<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a01.9 points &#8211; extra active<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For example:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 20-year-old, 155 pound, 70-inch-tall, very active young man would estimate his average calorie intake as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ 66 + (6.2 x 155) + (12.7 x 70) \u2013 (6.76 x 20)] x 1.725= 3063 calories<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you do not wish to do the math yourself, you can use one of the many calorie calculators online.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you have the daily calorie intake, you can determine the most appropriate carbohydrate, protein, fat ratio to aim for. With this information in mind, you can now create a well-structured, simple meal plan to lose weight for the next 8 weeks.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Diet_Plans\"><img decoding=\"async\" class=\"aligncenter wp-image-32940 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-24-1024x576.jpg\" alt=\"8 week diet plans\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-24.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-24-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-24.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-24-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-24.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"The_Meal_Plan\"><\/span><b>The Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Are you searching for what to eat when following the 8 weeks diet plan? Buy the following to prepare meals to include in your simple meal plan to <a href=\"https:\/\/betterme.world\/articles\/what-to-do-when-you-cant-lose-weight\/\">lose weight<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The shopping list:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Waffles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grain bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole <a href=\"https:\/\/betterme.world\/articles\/3-day-egg-diet\/\">egg<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits and other ingredients for a fresh smoothie<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egg whites<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skimmed milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flaxseed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low fat cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">crushed walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fresh Greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey bacon\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoked turkey breast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken breast\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mixed greens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/how-to-eat-avocado-for-weight-loss\/\"><span style=\"font-weight: 400;\">Avocado<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/3-day-sweet-potato-diet\/\">Potato<\/a> chips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grass-fed beef\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low fat cottage cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shrimp<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean pork<\/span><\/li>\n<\/ul>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Diet_Plans\" rel=\"noopener\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_Sample_8-Week_Diet_Plan\"><\/span><b>A Sample 8-Week Diet Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several ways to plan your 8-week diet. Some people create a diet plan for each week while others divide the eight weeks into four-time frames, each lasting two weeks. Since there is no right or wrong approach between these two methods, select one that will work best for you. Here is an example given by Muscleandfitness (<\/span><a href=\"https:\/\/www.muscleandfitness.com\/muscle-fitness-hers\/hers-nutrition\/8-week-diet-plan-six-pack-abs\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Diet_Plans\"><img decoding=\"async\" class=\"aligncenter wp-image-32594 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7-1024x576.jpg\" alt=\"8 week diet plans\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_1_And_2\"><\/span><b>Week 1 And 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 whole egg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 medium apple<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 egg whites<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 oz chicken breast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup green pepper<\/span><\/li>\n<\/ul>\n<p><b>Lunch:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup <a href=\"https:\/\/betterme.world\/articles\/5-day-broccoli-diet-plan\/\">broccoli<\/a>, steamed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 oz turkey breast, boneless, skinless<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup brown cooked rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd large grapefruit<\/span><\/li>\n<\/ul>\n<p><b>Dinner:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spicy Citrus Shrimp with Quinoa<\/span><\/li>\n<\/ul>\n<p><b>Snacks:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Morning:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coconut-Lime Chicken Bites with Baked Zucchini Fries<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Afternoon:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 almonds, chopped\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u2154 cup cottage cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup blueberries<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bedtime:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tablespoon peanut butter, natural<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20g whey <a href=\"https:\/\/betterme.world\/articles\/are-protein-shakes-good-for-weight-loss\/\">protein<\/a> isolate<\/span><\/li>\n<\/ul>\n<p><b>Daily Nutritional Breakdown:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories: 1,480<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein: 169g\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbs: 119g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat: 40g<\/span><\/li>\n<\/ul>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Diet_Plans\"><img decoding=\"async\" class=\"aligncenter wp-image-32273 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605-1024x576.png\" alt=\"8 week diet plans\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605.png 1076w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_3_And_4\"><\/span><b>Week 3 And 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 whole egg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 egg whites<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 oz chicken breast, boneless, skinless<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup green pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6 almonds (as a side)<\/span><\/li>\n<\/ul>\n<p><b>Lunch:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup broccoli, steamed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup brown cooked rice\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd large <a href=\"https:\/\/betterme.world\/articles\/7-day-grapefruit-diet\/\">grapefruit<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 oz turkey breast, boneless, skinless<\/span><\/li>\n<\/ul>\n<p><b>Dinner:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken Kabobs with Mediterranean Brown Rice<\/span><\/li>\n<\/ul>\n<p><b>Snacks:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Morning:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Purple Sweet Potato Parfait<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Afternoon:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 almonds, chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u2154 cup cottage cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup blueberries<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bedtime:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tablespoon peanut butter, natural<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20g whey protein isolate<\/span><\/li>\n<\/ul>\n<p><b>Daily Nutritional Breakdown:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories: 1,437\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein: 164g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbs: 124g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat: 34g<\/span><\/li>\n<\/ul>\n<div class=\"mceTemp\"><\/div>\n<h3><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Diet_Plans\"><img decoding=\"async\" class=\"aligncenter wp-image-31953 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6-1024x576.jpg\" alt=\"8 week diet plans\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_5_And_6\"><\/span><b>Week 5 And 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup oatmeal, uncooked\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tablespoon coconut oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20g chocolate whey protein<\/span><\/li>\n<\/ul>\n<p><b>Lunch:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup cooked <a href=\"https:\/\/betterme.world\/articles\/brown-rice-diet\/\">brown rice<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 oz turkey breast, boneless, skinless<\/span><\/li>\n<\/ul>\n<p><b>Dinner:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweet Chili-Lime Barbecue Chicken with Cucumber Salad<\/span><\/li>\n<\/ul>\n<p><b>Snacks:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Morning:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup egg whites<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd large grapefruit<\/span><\/li>\n<li><span style=\"font-weight: 400;\">3 oz chicken breast, boneless, skinless<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup green peppers, chopped<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Afternoon:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baked Sole with Grapefruit Avocado Salsa and \u00bd cup brown rice<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bedtime:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup baby spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6 egg whites<\/span><\/li>\n<\/ul>\n<p><b>Daily Nutritional Breakdown:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories: 1,311\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein: 152g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbs:122g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat: 24g<\/span><\/li>\n<\/ul>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Diet_Plans\"><img decoding=\"async\" class=\"aligncenter wp-image-32147 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4521-1024x576.png\" alt=\"8 week diet plans\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4521.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4521-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4521.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4521.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_7_And_8\"><\/span><b>Week 7 And 8<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup oatmeal, uncooked<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon flaxseed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20g vanilla whey protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dash of cinnamon<\/span><\/li>\n<\/ul>\n<p><b>Lunch:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 oz turkey breast, boneless, skinless<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 oz cooked sweet potato<\/span><\/li>\n<\/ul>\n<p><b>Dinner:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbecue Tilapia with Mango Salsa and 1 cup asparagus<\/span><\/li>\n<\/ul>\n<p><b>Snacks:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Morning:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd large grapefruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup egg whites<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 oz chicken breast, boneless, skinless<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 oz avocado<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Afternoon:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beef Lettuce Wraps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bedtime:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup baby spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6 egg whites<\/span><\/li>\n<\/ul>\n<p><b>Daily Nutritional Breakdown:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories: 1, 343\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein: 169g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbs: 144g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat: 37g<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">With the knowledge of the ingredients required, you can modify or develop a personalized 8-day diet plan with the help of a qualified dietitian. A tailor-made weight loss diet may be the best for you because it is truly meant for your body type, age, level of fitness activity, and genetics, among other factors that play a role in weight loss. You may include supplements in your diet- they would be used regularly to help you maintain a healthy body, as recommended by an expert.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/healthy-foods-to-eat-every-day\/\">Top Healthy Foods To Eat Every Day: Diet Staples That Are A Must-Have In Everyone\u2019s Kitchen<\/a><\/span><\/i><\/p>\n<h4><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Diet_Plans\"><img decoding=\"async\" class=\"aligncenter wp-image-32100 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4578.png\" alt=\"8 week diet plans\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4578.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4578-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4578.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/span><\/h4>\n<h4><span class=\"ez-toc-section\" id=\"Note\"><\/span><b>Note:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">What works for one person may not work for you. You should avoid:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eating too little.<\/b><span style=\"font-weight: 400;\"> Your body needs enough macros to provide energy for the day&#8217;s activities. According to HumanKinetics, eating too little may make the body choose your muscles as an alternative fuel source, reducing your performance during exercise and resulting in loss of muscle mass (<\/span><a href=\"https:\/\/us.humankinetics.com\/blogs\/excerpt\/the-bodys-fuel-sources\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Too little fat intake. <\/b><span style=\"font-weight: 400;\">Just because you are shedding your fat reserves does not mean you should eat too little fat. Like other macronutrients, fats play essential roles, such as the production of hormones. According to research, adding healthy fats to your diet also stimulates the production of hormones for appetite control (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK53550\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rapid cut down on carbohydrates. <\/b><span style=\"font-weight: 400;\">A rapid cut down on carbs may cause a sudden depletion of energy as the body struggles to replenish its glycogen reserves, causing <\/span><span style=\"font-weight: 400;\">fatigue and mental dullness<\/span><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.verywellfit.com\/what-is-glycogen-2242008\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). To avoid this, eat enough carbs and reduce the overall intake in a slow, gradual process.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Drinking too little water. <\/b><span style=\"font-weight: 400;\">Water is essential in a cutting diet, and you need plenty of it for improved performance. Besides, drinking enough water fills you up after meals and improves satiety. It also keeps you hydrated during workouts.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"8-Week_Workout_Plan\"><\/span><b>8-Week Workout Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An 8-week workout plan should accompany your 8-week diet plan. Throwing in a few exercises regularly will help you burn some extra calories- even simple activities like bike riding, swimming, and jogging may help accelerate your weight loss efforts. Note that an effective workout plan grants you the ability to boost your performance while exercising, burning fat, and quick weight loss take you closer to the bodybuilder physique that you desire.<\/span><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Diet_Plans\"><img decoding=\"async\" class=\"aligncenter wp-image-35964 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5137-1024x576.png\" alt=\"8 week diet plans\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5137.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5137-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5137.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5137-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5137.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_8-Week_Workout_Plan\"><\/span><b>Sample 8-Week Workout Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although there are several <\/span><span style=\"font-weight: 400;\">weight loss workout plans to follow for the 8 weeks, the bottom line is to exercise the entire bo<\/span><span style=\"font-weight: 400;\">dy since spot-reduction is simply a myth. Here is a workout plan where the exercises are intended to target a specific muscle group and are performed each day, according to Muscleandstrength (<\/span><a href=\"https:\/\/www.muscleandstrength.com\/workouts\/8-week-spring-shred-program\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This\u00a0 5 days, recover or rest for 2 non-consecutive days<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_Chest_And_Abs\"><\/span><b>Day 1: Chest And Abs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">3&#215;10-12 work sets:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Fly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weighted Dip<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline Barbell Bench Press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pec-Deck<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable Crossover or Pushup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Hanging Leg Raise<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">3&#215;15 work sets:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rope Crunch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side Bends or Decline Situp<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">3xfailure work sets:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planks<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_Back\"><\/span><b>Day 2: Back<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">3&#215;10-12 work sets:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent Over Barbell Row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Wide Grip Seated Row<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">3&#215;8-10 work sets:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse Grip Pulldown or Straight Arm Pulldown<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">3xfailure work sets<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Neutral Grip Pull Ups<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">3&#215;15 work sets<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rack Deadlift\u00a0<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Diet_Plans\"><img decoding=\"async\" class=\"aligncenter wp-image-33400 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-1024x576.png\" alt=\"8 week diet plans\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_Shoulders\"><\/span><b>Day 3: Shoulders<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">3&#215;10 work sets<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upright Row or Seated Lateral Raise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated Smith Machine Shoulder Press<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">3&#215;12 work sets<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Front Plate Raise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High Rope Face Pull\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4_Arms\"><\/span><b>Day 4: Arms<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">3&#215;10-12 work sets<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close Grip Bench Press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0EZ Bar Preacher Curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead Rope Extension<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hammer Curl<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">3&#215;15 work sets<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing Cable Curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse Grip Pushdown\u00a0<\/span><\/li>\n<\/ul>\n<p><strong>Looking for a way to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Diet_Plans\" rel=\"noopener\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Diet_Plans\"><img decoding=\"async\" class=\"aligncenter wp-image-33390 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848.png\" alt=\"8 week diet plans\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5_Legs\"><\/span><b>Day 5: Legs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">3&#215;8-10 work sets<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">3&#215;15 work sets:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Single Leg Extension<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg Press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stiff-Legged Deadlift or Seated Leg Curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Lying Leg Curl<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">3&#215;20 work sets:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing Calf Raise or Seated Calf Raise<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The workout time per session is between <\/span><span style=\"font-weight: 400;\">45-60 minutes. <\/span><span style=\"font-weight: 400;\">The rest periods between sets will decline with time, for example, 2 minutes for the first 2 weeks, 90 seconds for weeks 3 and 4, 1 minute for weeks 5 and 6, and 45 seconds for weeks 7 and 8 (<\/span><a href=\"https:\/\/www.muscleandstrength.com\/workouts\/8-week-spring-shred-program\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). To get the most out of your workout plan:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try to alternate the sessions throughout the program.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Give each session a reasonable amount of time for healthy weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not try to hasten the process because it could lead to muscle loss.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_Week_Diet_Plans\"><img decoding=\"async\" class=\"aligncenter wp-image-33384 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855-1024x576.png\" alt=\"8 week diet plans\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The more time you spend on getting lean, the more muscle you preserve during the caloric deficit period. You can track your weight loss progress to ensure you are heading the right way using a scale, checking your body fat levels, taking body measurements, and how your clothes fit.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Can_I_Lose_In_2_Months\"><\/span><b>How Much Weight Can I Lose In 2 Months?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know what to eat and exercise to perform for 8 weeks to shed unwanted fat, it is natural to want to know the expected results. Following the expert&#8217;s suggestions in this article&#8217;s introduction, a healthy 8-week diet plan will help you lose up to 16 pounds within the 2 months (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/files\/docs\/guidelines\/ob_gdlns.pdf\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). However, it is important to understand that you will not lose a consistent amount of weight each day. It is common for weight loss to plateau for a few days (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/how-long-does-it-take-to-lose-weight#bottom-line\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Healthy weight loss requires patience and hard work; therefore, do not fall prey to vigorous exercise programs and crazy, over-restrictive diets, like how to lose 25 pounds in 2 months, or other attractive promises. Sources reveal that a weight loss between 5-10% of your body weight could be enough to improve your blood pressure, blood sugar, and cholesterol controls, among other risk factors related to obesity (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322848\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You did not just wake up one day and find yourself overweight. Similarly, weight loss is a journey that begins with one step, which will lead to impressive results in the long run if you follow a healthy weight loss diet and do the appropriate workouts. A good cutting diet should help you lose weight without losing muscle mass; therefore pay attention when creating and following any 8-week diet plans and the workouts needed to spearhead your weight loss effort. Get the green light from qualified professionals, for example, your doctor, nutritionist, and personal trainer, before trying any of the eating patterns and exercises recommended.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=8_Week_Diet_Plans\"><img decoding=\"async\" class=\"aligncenter wp-image-41517 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-aab5e49b87.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<p><iframe title=\"BetterMe app\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/a_J4nIpoGmc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended 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 on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><strong>SOURCES:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.readersdigest.ca\/health\/weight-loss\/4-reasons-why-fad-diets-are-bad-you\/\"><span style=\"font-weight: 400;\">4 Reasons Why Fad Diets Are Bad for You<\/span><\/a><span style=\"font-weight: 400;\"> (2018, readersdigest.ca)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319731#calculating-how-many-calories-are-burned-in-a-day\"><span style=\"font-weight: 400;\">Calculating how many calories are burned in a day<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nhlbi.nih.gov\/files\/docs\/guidelines\/ob_gdlns.pdf\"><span style=\"font-weight: 400;\">CLINICAL GUIDELINES ON THE IDENTIFICATION, EVALUATION , AND TREATMENT OF<\/span><\/a> <a href=\"https:\/\/www.nhlbi.nih.gov\/files\/docs\/guidelines\/ob_gdlns.pdf\"><span style=\"font-weight: 400;\">OVERWEIGHT AND OBESITY IN ADULTS The Evidence Report<\/span><\/a><span style=\"font-weight: 400;\"> (1998, nhlbi.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"http:\/\/healthline.com\/health\/exercise-and-weight-loss\"><span style=\"font-weight: 400;\">Exercise and Weight Loss<\/span><\/a><span style=\"font-weight: 400;\"> (2017, healthline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK53550\/\"><span style=\"font-weight: 400;\">Fats and Satiety<\/span><\/a><span style=\"font-weight: 400;\"> (2010, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.healthline.com\/nutrition\/how-long-does-it-take-to-lose-weight\"><span style=\"font-weight: 400;\">How Long Does It Take to Lose Weight?<\/span><\/a><span style=\"font-weight: 400;\"> (2020, healthline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322848\"><span style=\"font-weight: 400;\">Just 5\u201310 percent weight loss has surprising health benefits<\/span><\/a><span style=\"font-weight: 400;\"> (2018, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.muscleandstrength.com\/workouts\/8-week-spring-shred-program\"><span style=\"font-weight: 400;\">Spring Shred: 8 Week Fat Loss Workout Plan<\/span><\/a><span style=\"font-weight: 400;\"> ((n.d, muscleandstrength.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.muscleandfitness.com\/muscle-fitness-hers\/hers-nutrition\/8-week-diet-plan-six-pack-abs\/\"><span style=\"font-weight: 400;\">THE 8-WEEK DIET PLAN FOR SIX-PACK ABS<\/span><\/a><span style=\"font-weight: 400;\"> (n.d, muscleandfitness.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.muscleandfitness.com\/muscle-fitness-hers\/hers-nutrition\/8-week-slim-down-diet\/\"><span style=\"font-weight: 400;\">THE 8-WEEK SLIM DOWN DIET<\/span><\/a><span style=\"font-weight: 400;\"> (n.d, muscleandfitness.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/us.humankinetics.com\/blogs\/excerpt\/the-bodys-fuel-sources\"><span style=\"font-weight: 400;\">THE BODY&#8217;S FUEL SOURCES<\/span><\/a><span style=\"font-weight: 400;\"> (n.d,us.humankinetics.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.verywellfit.com\/what-is-glycogen-2242008\">The Role of Glycogen in Diet and Exercise<\/a> (2020, verywellfit.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>How long should one take to lose weight? Experts recommend losing 1\u20132 pounds (0.45\u20131 kilograms) per week by following a healthy weight loss plan (3). The 8-week diet plans are structured to help you shed a reasonable amount of extra fat within the timeframe given. There are numerous reduction diets, some of which promise quick [&hellip;]<\/p>\n","protected":false},"author":44,"featured_media":16522,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172,6],"tags":[],"coauthors":[112,87],"class_list":["post-16517","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8-Week Diet Plans: Mix-And-Match Meal Ideas That\u2019ll Help Your Lean Out In a Few Short Weeks - BetterMe<\/title>\n<meta name=\"description\" content=\"The \u2605 8 WEEK DIET PLANS \u27a4 are structured to help you lose reasonable weight over the 2 months. Find out which foods are recommended and other weight loss tips. Read on!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8-Week Diet Plans: Mix-And-Match Meal Ideas That\u2019ll Help Your Lean Out In a Few Short Weeks\" \/>\n<meta property=\"og:description\" content=\"The \u2605 8 WEEK DIET PLANS \u27a4 are structured to help you lose reasonable weight over the 2 months. Find out which foods are recommended and other weight loss tips. Read on!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/01\/shutterstock_621455834.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jedidah Tabalia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jedidah Tabalia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/\"},\"author\":{\"name\":\"Jedidah Tabalia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e3bb6fb6346d6460c7da6506c306c650\"},\"headline\":\"8-Week Diet Plans: Mix-And-Match Meal Ideas That\u2019ll Help Your Lean Out In a Few Short Weeks\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/\"},\"wordCount\":2337,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/8-week-diet-plans\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/shutterstock_621455834.jpg\",\"articleSection\":[\"Diets\",\"Meal Plans\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">How long should one take to lose weight<\/span><span style=\\\"font-weight: 400;\\\">?<\/span> <span style=\\\"font-weight: 400;\\\">E<\/span><span style=\\\"font-weight: 400;\\\">xperts recommend losing <\/span><span style=\\\"font-weight: 400;\\\">1\u20132 pounds (0.45\u20131 <\/span><span style=\\\"font-weight: 400;\\\">kilograms)<\/span><span style=\\\"font-weight: 400;\\\"> per <\/span><span style=\\\"font-weight: 400;\\\">week by following a healthy weight loss plan (<\/span><a href=\\\"https:\/\/www.nhlbi.nih.gov\/files\/docs\/guidelines\/ob_gdlns.pdf\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). The 8-week diet plans are structured to help you shed a reasonable amount of extra fat within the timeframe given.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are numerous reduction diets, some of which promise quick weight loss in just a few weeks. However, fad diets are not recommended because they may be too restrictive and not sustainable, therefore not effective in the long run or even harm you (<\/span><a href=\\\"https:\/\/www.readersdigest.ca\/health\/weight-loss\/4-reasons-why-fad-diets-are-bad-you\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span><span style=\\\"font-weight: 400;\\\"> 8-week diet plans may help you achieve your weight loss goal or kick-start your weight loss journey. Here is everything you need to know before you start following any of the 2 months <a href=\\\"https:\/\/betterme.world\/articles\/1200-calorie-paleo-meal-plans\/\\\">meal plans<\/a>.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are An 8-Week Diet Plans?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">This is a weight loss eating plan that specifies the foods you should eat to develop muscles as you shed extra pounds in about 2 months (<\/span><a href=\\\"https:\/\/www.muscleandfitness.com\/muscle-fitness-hers\/hers-nutrition\/8-week-slim-down-diet\/\\\"><span style=\\\"font-weight: 400;\\\">11<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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The 8-week diet plans are structured to help you shed a reasonable amount of extra fat within the timeframe given.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">There are numerous reduction diets, some of which promise quick weight loss in just a few weeks. However, fad diets are not recommended because they may be too restrictive and not sustainable, therefore not effective in the long run or even harm you (<\/span><a href=\"https:\/\/www.readersdigest.ca\/health\/weight-loss\/4-reasons-why-fad-diets-are-bad-you\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><span style=\"font-weight: 400;\"> 8-week diet plans may help you achieve your weight loss goal or kick-start your weight loss journey. Here is everything you need to know before you start following any of the 2 months <a href=\"https:\/\/betterme.world\/articles\/1200-calorie-paleo-meal-plans\/\">meal plans<\/a>.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are An 8-Week Diet Plans?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">This is a weight loss eating plan that specifies the foods you should eat to develop muscles as you shed extra pounds in about 2 months (<\/span><a href=\"https:\/\/www.muscleandfitness.com\/muscle-fitness-hers\/hers-nutrition\/8-week-slim-down-diet\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). 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