I'm not completely okay with that plan.
Firstly the fish content is a heavy metal risk. Tuna is recommended at 3 portions a week, owing to the metal content, but combine that with other fish during the week and there is a slight risk of metal accumulation, so that fish option could be substituted 4 days a week for something like chicken, turkey, beef, pork or lamb.
Where the plan mentions a protein shake, it doesn't say if the shake should be carb free or with added carbs, as some have carbs and some are almost carb free and it doesn't mention whether it's concentrate, isolate, hydrolysate, casein, soy or vegetable / legume based, as some protein powders like the latter two are designed for vegans.
I also don't understand what is meant by diet 1 and diet 2, it could mean one follows the other or is an alternative too it, and I don't understand why the second diet should be done for 2 days, as that makes no sense. A sensible diet plan would consist of something people can stick to daily, not eat this for 2 days and in this case as well, alter your eating at weekends.
There's no need for someone to change how they eat at weekends, unless they didn't train at weekends, but then they could adjust their calories by around 10%-20% lower, to account for the lack of additional calorie burn, a goodly amount of "helpful" exercise would normally encourage and also the lack of need for added calories for the body to use as fuel for workouts, if no exercise at the weekend was the reason for the change in calories, it should have been mentioned
The 8 egg whites are not quantified as being from big or small eggs, as there's a difference of roughly about 1g protein in the albumen, but even from large whites there's roughly 4.5g in the albumen, which would mean 144 calories for breakfast and no carbs for energy, or to increase lowered blood sugar or fuel the brain and frankly 36 calories for breakfast is too low, the person could be eating around 2-3 times that which would be including some carbs and a bit of healthy fat and by carbs I don't mean starchy things, or stuff like bread and pasta, I mean anything with carbs in it.
I say that as some people say don't eat carbs, as if things like legumes, vegetables and fruits that contain carbs, are a totally different food group to bread, pasta and whole-grains, which they're not, the only differences is what carbs I.E, fructose, lactose, maltose etc.
I don't see the point of eating a certain way for 2 weeks, then eating differently thereafter. If someone is on a weight loss diet, then it makes sense to have something you can stick to for weeks and then make tweaks at a later date.
One meal on the plan says a handful of almonds, then the next one says 15 cashews or almonds, so I don't understand why one meal requires a specific amount of nuts, but the other an approximate amount.
Then it seems there are subtle differences between the Monday to Friday eating and the weekend eating, that being that on Monday to Friday you have two table spoons of peanut butter in your protein shake at the end of the day, but leave them out on weekends.
However on weekends you replace the fish / meat option in meal 5 with a cheat meal on both days, this assumes that somehow the bad calories eaten on both days can be compensated for by not having the two table spoons of peanut butter and the peanut butter is not listed as with or without salt, as too much salt contributes to water retention and elevated blood pressure, this assumes however the that the cheat meal would be approximately 190 calories more than the regular meal 5 consumed on week days. as that is how much 2 table spoons of peanut butter is, 190 calories approximately.
Personally I would not recommend people trying to lose weight have cheat meals on two consecutive days, it would be better to have one cheat meal a week, because you might not be completely counteracting any weight loss that week, with two cheat meals, but you could be hindering it and if that means losing 0.5-1lb a week, as opposed to 1.5-2lbs, then having two instead of one makes no sense to me.
Also one of the salad options says no red pepper, tomatoes or carrot, but doesn't explain why.
Diet 2 says for 2 days but doesn't explain if they're consecutive, or split days or even why you eat like that for 2 days.
This whole plan is too confusing and strange. It doesn't seem to promote consistency of eating, as it chops and changes a bit too much and it doesn't explain why you do or don't do some things and one or two breakfasts are too carb and calorie free when they could be higher than that, unless the person thought just eating egg whites for breakfast was so the person could then workout and protect muscle mass when working out, but then they should have said that if that was the thinking.
Cardio on empty has been shown to promote dizzy spells anyway and to be honest that would be down to lowering your blood sugar when it's already low and not having anything to counteract this like carbs, or even secondary energy like fat to use, as a way of the body trying to stabilise its own blood sugar lowering attempts.
Also the initial plan says eat every 2 hours, which means if the person eats meal 1 at say 7AM, they'll eat their last meal at 3PM and pretty much most or all of the nutrition will be processed by around 6PM, leaving the person with 13 hours of no eating or nutrition which could lead to muscle catabolism and loss of muscle could counteract fat burning, as add muscle improves the metabolism by around 45-50 calories a day for every additional 1lb, but to lose any would reduce the metabolic advantages of muscle and I would not recommend that someone trying to lose weight not eat for 16 hours and subsist on no nutrient processing for 13 hours.
I often post this for people, which I think will work okay and I'm quite happy to field questions about it if there's aspects of it you're not sure about
.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts).
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
