With the obesity rate at a shocking all time high, the need for nutritional know how and a simple diet for weight loss has never been more serious. Most folks have become accustomed to instant gratification and everyone wants to know how to lose fat fast. While the expectation of instant weight loss is unrealistic, there are habits you can adopt to help lose fat fast.
A simple diet for weight loss is what most people need. The plan should be easy, nutritionally balanced and effective at forcing the body to convert excess body fat to energy. Below is a simple plan for weight loss based on 6 small meals per day to keep your metabolism properly elevated. This diet may be carefully adjusted for variety so that boredom doesn’t trigger a binge on unhealthy foods.
Breakfast:
1 portion of lean protein.
This may be 4 to 6 scrambled egg whites or 1 serving of low fat or fat free dairy such as milk,cottage cheese, yogurt or cheese cubes, or 4 ounces of lean meat such as chicken or turkey breast. Vegetarians and vegans may substitute a serving of high protein soy products.
1 portion of fruit OR 1 portion of complex carbohydrates.
This may be any kind of medium sized piece of fresh fruit. Other carbohydrate options may also be 1 serving of brown rice, oatmeal, or high fiber, whole grain cereal. Portions size is generally limited to one-half to one cup. Always read labels for serving sizes. (No hash browns or French fries please.)
Unlimited amounts of non-starchy vegetables.
Vegetables such as tomatoes, cucumbers, mushrooms and all greens may be eaten freely throughout the day. Vinegar or fat free dressing may be used to enhance taste.
Mid-morning snack:
1 medium sized piece of fresh fruit.
One ounce of raw nuts. (One ounce is about one-fourth cup.) Walnuts, pumpkin seeds and almonds pack the most nutritional punch. One or two tablespoons of natural peanut butter may be substituted occasionally for variety, but do not purchase commercial peanut butters due to the unhealthy hydrogenated oil content.
Lunch:
1 portion of lean protein.
This could be 1 serving of low fat or fat free dairy such as cottage cheese, yogurt or cheese cubes, or 4 ounces of lean meat such as lean cuts of beef, chicken or turkey breast. Rotate your choices often to avoid boredom.
1 medium sized piece of fresh fruit. Do not eat canned fruit due to the high sugar content and low fiber. Fresh fruit is always the best option and frozen fruit without added sugar should the the second option.
1 portion of complex carbohydrates.
Carbohydrate choices for this meal may be one-half to one cup of brown rice or whole grain pasta. Other options could be 1 small to medium sized baked potato or sweet potato. (Hold the butter, sour cream and other fattening goodies! They contain too many calories for our weight loss purposes.)
Non-starchy vegetables may be eaten freely as long as they are not smothered in high fat dressings or sauces.
Mid-afternoon snack:
1 portion of lean protein.
Any of the protein choices above may be used here.
Any size portion of non-starchy vegetable. Fat free dressings may be used, but limit portion size to 2 servings.
Dinner:
2 portions of lean protein. Any of the above choices would work well.
Unlimited amounts of non-starchy vegetables. Good vegetable choices would be broccoli, cauliflower, cabbage, or mixed green salads. Season them with herbs, spices, lemon juice or a touch of sea salt. Avoid butter, margarine or creamy sauces since they add a significant amount of calories and little nutritional value.
This simple diet for weight loss may be used until your goal weight is reached. If you find at any time that you do not lose fat fast, 1 to 2 pounds per week, simply increase the amount of exercise you get each day. To break a stubborn plateau, you may also need to cut the amount of carbohydrates and fruit in half and increase consumption of non-starchy vegetables. Do not decrease protein portions. We want to lose fat fast. We don’t want to lose muscle.
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Help answer the question about diet nutrition weight loss
What can you add to your diet to avoid loss of nutrition and any "mental slips" while fasting on fluids?I would like to fast on fluids but I do not want any mental slips like depression, paranoia, and I do not want to feel weak. Fasting is effective in weight loss for me it just has consequences that I would like to compromise. I intend on fasting until 25 more pounds are lost and doing stretches and areobics to maintain proper fuctions of my body, and at that point maintain the weight loss by starting a work out schedule but I was interested in "something or things" to add to my diet to avoid major nutrition loss without weight gain…
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August 19th, 2009 on 7:22 pm
Don't hate your body – it's obviously healthy – you've produced two huge babies for goodness sake! Hating a perfectly healthy body when there's people with terrible illnesses and disabilities around is just criminal.
That said, I'm afraid theres no shortcuts or tricks to weight loss. Your metabolism has only 'slowed' as you aren't active enough and you can put that right can't you? Get some advice on a sensible program and get the family involved – your husband clearly adores you so get him to help you out
August 19th, 2009 on 7:51 pm
August 19th, 2009 on 10:47 pm
my friend..The problem with low carb menus is that they are too strict and TOO HARD TO FOLLOW for average people.it will reduces your energy. and makes you week.
There r several ways to loss ur fat……im also faced the over weight probs……..but not now… do u want to knw my secret jst logon to this site then u will find more infoo… if ur serious abt weight loss………all the best
August 20th, 2009 on 5:38 am
Looking to loose weight this summer. There are some things that you can do to loose weight and loose weight fast.
Some of these things would include:
Fasting
Fasting would have to be the fastest way to loose weight. When you fast you must be very careful because this if not done properly can be harmful. You must make sure that you are completely hydrated and you must also make sure that you get enough rest.
If you do not get enough rest then you can fall into a state of depression mode and this will not be good for you, your friends and your family. You may find yourself feeling tired or even cranky during this process but thats ok.
No some of the pluses of this method would be super fast weight loss. If you are looking to loose weight fast the this would be your method.
This method would be used if you needed to loose 10pounds in a week. Fast weight loss.
This method should not be used if you are looking to long term diet and loose an upwards of 50 pounds. But it is great if you are looking to loose weight fast and looking to loose under 10 pounds.
One tip that I can offer you would be to take a multi-vitamin everyday.
This will help with the minerals and nutrients your body may loose during this process. This is not the only way to loose weight fast and simple but is one of the most popular that is around.
August 20th, 2009 on 3:46 pm
I'm sorry, but, there is no such thing as losing fat, specifically in the abdomen region. When you exercise, your body loses overall body fat. That means, fat is burned in all locations in the body, your arms, butt, legs, stomach. You can not target a precise spot, like your abdomens.
If you want to seriously consider losing weight, stick with Diet and Exercise. Yes, I know it's been regurgitated a million times by fitness gurus and pretty much everyone whose done it already. but, that should say something. It works!
Diet: Aim for meals high in protein, and low in fat. Do NOT eat carbs before you go to bed, it will most likely get stored as fat overnight since you're not using it. Contrary to popular belief, do not reduce meals now. Don't try to starve yourself thin, it's unhealthy, and it will actually slow down your metabolism, making you fatter. That's right, I said it, fatter. Instead try to consume 4-6 meals a day, but, SMALL portions. When your stomach feels satisfied, stop eating.
1600-2000 calories a day is reasonable.
As for your abs? Hit the treadmill, run in the park. Do whatever it takes to burn those calories. Play a sport, basketball, tennis, swimming. Since you said you want thsoe abs to show quick, well, drink a lot more water. It will flush out the sodium (which retains water in your body making you look bloated).
If you seriously push yourself hard for at least 2 weeks, you will notice a quick reduction in weight. Most of it will be water weight, but, that's a start.
Recap: Aim for more meals, but less portion. Intake of mainly protein and carbs (no carbs at night however), and low in fat, mixed with exercise should yield reasonble results. Contact me for more info.
August 20th, 2009 on 10:57 pm
It is good that you are choosing to lose weight by exercising and not by starving yourself, but you still have to be careful not to over-exercise or under-eat.
A 15 year old teenage girl should be getting 2000-2500 calories each day to maintain a healthy weight and a 15 year old boy even more, so I guess that's what you should have on diet holidays… But it all depends on you as an individual and on your circumstances and lifestyle.
Make sure you're getting lots of your calories from carbohydrates to fuel you for the extra exercise, and have more protein to help with cell repair and growth after strength-building exercise.
I really recommend that you talk to a health professional about this programme before you start it to make sure that you're not harming your future self… at the very least, check up with your parents
Good luck, I hope that you feel happy and confident in your body very soon…
August 21st, 2009 on 9:47 am
i fuqkin love yuh your the best
August 22nd, 2009 on 5:45 am
Diet holiday is stopping with the excess diet that you are doing. Just eat normally but balanced. Every food group etc. A diet holiday is when you go off the diet for a week or two, but continue to eat balanced meal, not going out for fast food etc. Basically it is practice for when you really go off the diet. You will have to learn to eat a balanced diet without all the calorie counting and obsessing about what you are doing. It has to become a way of life, and that is what the holiday is.
August 22nd, 2009 on 3:30 pm
It is very possible you have anorexia. You certainly have a history of eating disorders going from the extreme of overeating to not eating enough.
I honestly think you should see a psychologist about your problem. As the saying goes, it's not what you're eating, it's what's eating you. 200 calories a day isn't nearly enough for a grown woman.
Definitely make an appointment with a shrink, especially one who specializes in eating disorders. See if your college has a mental health professional you can see to help you get started.
In the meantime, you need to eat more. Low carbohydrate diets are both effective and nutritionally sound. And you definitely want to continue exercising in a sensible manner.
Losing weight should be about you taking control of your health, not about an eating disorder taking control of you.