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Best diet menu to lose weight
When selecting a menu to lose body fat, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple guidelines below.
Nutritional and Diet Menu Guidelines
- Commit to consuming 4 - 6 small meals and snacks everyday.
- To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
- Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
- Eat your foods slower.
- Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
- Avoid foods that are high in fat and calories.
- Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
- Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.
Here is a sample diet Menu (2200 calories).
Breakfast |
||||||
| Amount | Item | Protein | Carbs | Fats | Calories | |
| 12 ounces | coffee-w/caffeine | 0.40 | 1.40 | 0.00 | 8.00 | |
| 1.5 cup | cottage cheese - 1% fat | 42.00 | 9.00 | 3.00 | 246.00 | |
| 1 tbps | cream,fluid,half and half | 0.44 | 0.65 | 1.73 | 19.55 | |
| 0.5 cup | fruit cocktail | 0.51 | 29.76 | 0.09 | 114.40 | |
| Total: | 43.35 | 40.80 | 4.82 | 387.95 | ||
| AM Snack | ||||||
| 1 each | apple-medium with peel | 0.30 | 21.10 | 0.00 | 81.00 | |
| 1 each | Banana-medium 8 inch | 1.20 | 26.70 | 0.60 | 105.00 | |
| Total: | 1.50 | 47.80 | 0.60 | 186.00 | ||
| Lunch | ||||||
| 1 each | apple-medium with peel | 0.30 | 21.10 | 0.00 | 81.00 | |
| 2 each | bread whole wheat-slice | 6.00 | 24.00 | 2.00 | 140.00 | |
| 2 cubic inch | cheddar cheese | 8.47 | 0.44 | 11.27 | 136.88 | |
| .15 cup | mayo | 0.32 | 8.47 | 11.77 | 137.37 | |
| 3 ounce | turkey breast/white meat | 25.50 | 0.00 | 0.60 | 114.75 | |
| Total: | 40.58 | 53.96 | 25.64 | 610.00 | ||
| PM Snack | ||||||
| 2 each | bread-slice rye 7 grain | 10.00 | 72.00 | 4.00 | 180.00 | |
| 4 tsp | jelly-any fruit flavor | 0.00 | 16.00 | 0.00 | 56.00 | |
| 2 tbps | peanut butter | 8.00 | 7.00 | 16.30 | 190.00 | |
| Total: | 18.00 | 95.00 | 20.30 | 426.00 | ||
| Dinner | ||||||
| 4 ounces | chicken breast/ white meat | 35.20 | 0.00 | 4.00 | 187.00 | |
| 1.5 cup | rice-white cook steamed | 9.00 | 93.00 | 0.00 | 246.00 | |
| 4 tbps | Thousand island-reduced cal. Kraft | 0.00 | 12.00 | 4.00 | 80.00 | |
| 0.25 cup | croutons-plain | 9.00 | 5.50 | 0.50 | 30.50 | |
| 1 small | salad-sm. Garden w/tomato, onion | 1.30 | 9.50 | 0.40 | 49.00 | |
| Total: | 54.50 | 120.00 | 8.90 | 592.50 | ||
| Grand Total: | 157.93 | 357.56 | 60.26 | 2202.45 | ||
Grocery List
| Food | Quantity |
| Apple - medium with peel | 14 each |
| Banana - medium 8 inch | 7 each |
| Bread - slice rye 7 grain | 14 each |
| Bread whole wheat - slice | 14 each |
| Cheese, cheddar | 14 cubic inch |
| Chicken Breast / White Meat | 28 ounces |
| Coffee- w/caffeine | 84 ounces |
| Cottage cheese - 1 % fat | 10.5 cups |
| Cream, fluid, half and half | 7 tablespoons |
| Croutons - plain | 2 cups |
| Fruit cocktail | 3.5 cups |
| Jelly - any flavor | 28 tea spoons |
| Mayo type, reg., w/salt | 1 cup |
| Peanut Butter | 14 table spoons |
| Rice - white cook steamed | 10.5 cups |
| Salad - small garden | 7 small |
| Thousand island - reduced cal. | 28 table spoons |
| Turkey Breast / White Meat | 21 ounces |
How To Lose Weight Fast
Follow these tips and you will be on track for a fast weight loss
- Drink plenty of water evenly through the day, eight or more glasses total. As soon as you wake up try and
drink 16 ounces of cold water. Drinking water is one of the most rapid weight loss tips that dieticians suggest to people and leads to 100+ calories extra burned a day. - Eat six small meals a day. Typical times are 7:30am, 10am, 12:30pm, 4pm, 6pm, 9pm. Lunch should be the largest, other meals consist only of one 1/2 palm sized piece of protein and one fist size organic carbohydrate food. Your Palm and Fist.
- A great tip for how to lose
weight fast, easy and safe is that you should have your last large meal about three hours before you go to sleep. It is ok to have a very small snack after that. - Eat organic vegetables and fruits for breakfast like apples, no-fat yogurt (I like Yoplait lite no fat), tomatoes, carrots, and peppers.
- Don’t depend upon fat burning diet supplements. They wont go a long way in helping you sustain your reduced weight.
- Soft drinks contain 150 empty calories, you must substitute one can of soft drink (soda) with water each day. Every twenty soft drinks you skip from your normal intake equates to about one pound of weight loss.
- Diet Drinks can stop you from losing weight, therefore drink an equal amount of water immediately after a diet drink to help flush your system or better yet, avoid diet drinks every other day or if you have the will power all days except your "cheat day" (see below).
- Being bored at home, especially in the evening becomes a cause of overeating, so keep yourself busy by meeting friends or new people, joining clubs, going to free public events. Do not just sit on the couch all the time.
- As important as it is to pay attention to the fact that we eat the right food, equally vital is to keep a watch on the quantity. A good rule of thumb is: protein fits in palm of your hand, carbohydrate fist size, no fatty add ons (butter, dressing,etc). But dark greens eat as much as you want (brocoli is one of the best for this, I recommend steamed).
- Eat your food slowly with each mouthful taking 30 seconds. Pause your eating half way through for 5 minutes. Your body needs ten minutes to tell your mind it is full. Remember....eat slow.
- Go for a one hour walk five days a week. This does not need to be a power walk but a faster pace will help. If possible, carry some light 2 pound dumb bells.
- The ultimate tip to eventual success: regular exercise and a balanced diet. Add one cheat day to your diet to rid yourself of cravings.
7 Foods To Help You Lose Weight
Losing
Cinnamon instead of other Sweets
Why not sweeten your favorite coffeee, tea or breakfast meal with cinnamon instead of
Hot sauce burns fat
While mustard and ketchup are ok condiments,if you want to burn fat try using some hot sauce. In an Australian study of men and women, researchers discovered that levels of insultin dropped by thirty two percent after a hot spicy meal. A theory discusses that Capsaicin, the hot chemical found in chiles, is thought to improve your body's ability to remove insulin from your bloodstream after eatting. This makes it a lot more likely that your body will burn fat immediately following a meal if spiced up with hot sauces containing chile peppers. Good news for those who like spicey meals! Just reminder to not swish the meal down with beer or
Water with lemon
A recent study in California of 240 women found that those trying to lose
Ground flax seed
To cut down on binge eating, a food such as flaxseed, which is high in fiber and health fats, will stabilize your blood sugar levels. This fact alone will help cut down on binges. There are suggestions in various research material that states flaxseed can normalize hormone swings due to its high content in plant estrogens. Ground flaxseed is easist to digest and we recommend you use this as a condiment on other meals such as soups, salads and your morning cereal. You can also substitute ground flaxseed for canola, oil, shortening, corn used in your baking of cookies, muffins and other foods. The substitute ratio is to replace 1/3rd a cup of your normal baking ingredient with 1 cup of ground flaxseed. Your food will brown faster with flaxseed and recommend a little lower temperature used for baking.
Granola Bars High in Fiber
In another study done in Britain, it was found that women who eat fiber rich, high-carb breakfasts burned two times as much fat during workouts than those who ate low fiber foods. So women (and men), we suggest having a granola bar with at least five grams of fiber. If you eat low fiber bars, this is refined carbohydrates, and this can cause a spike in your insulin levels and this will limit your body's natural ability to use fat as fuel during the rest of the day.
Salmon for Calcium and Vitamin D
In a Kaiser Pemanent study for thirty six thousand women ages 50 to 70, those who took Calcium and Vitamin D supplements gained less weight after menapause. Also Vitamin D deficiency has shown that your appetite regulating hormone leptin can't be efficient. So why Salmon? It is loaded with Vitamin D, calcium, omega-3 fatty acids: pretty much everything you need to help lose weight as it is also an extremely lean food compared to red meats. Sick of or don't like Salmon? Try tuna, sardines and/or mackeral.
Walnuts for Omega-3
Substituting walnuts for your chip snack can help you feel full longer. Walnuts are rich in omega-3 fatty acids which gives you the full feeling affect. In an Australian one year study for people with diabetes following a low-fat diet , they found those that included just eight to 10 walnuts a day lost more weight and body fat . An additional benefit for this study group was their insulin levels reduced which helps limit the ability for fat to be stored.
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