Free
Diet Plans
Free diet plan - low fat
Here is a traditional low fat diet plan
that aims to keep fats to 30% or lower as recommended by
the American Heart Association.
Free Diet Plan - Breakfast
- Fruit or Fruit juice
- breakfast cereal (avoid toasted muesli or that with high sugar content) or cooked oats with skim or low-fat milk
- savoury dish: grilled tomato, baked beans (2 eggs a week)
- bread or toast with a scrape of mono- or polyunsaturated margarine and spread such as jam, honey, or yeast extract.
- water, tea, coffee, skim milk
Free Diet Plan - Lunch
- mixed vegetable salad with polyunsaturated dressing or no-oil dressing
- cottage cheese, drained canned fish or bean dish
- bread, bread roll, pita bread or crispbread (aim for wholemeal)
- fruit or low-fat yoghurt
- water, tea, coffee, skim milk or fruit juice
Free Diet Plan - Dinner
- small serve of lean meat, chicken or fish (remove all fat, and skin on poultry, and limit fats in meal preparation) or vegetarian savoury dish
- rice, potato, pasta
- mixed vegetable salad
- low-fat dessert made with low-fat milk (custard, yoghurt)
Free Diet Plan Step 1. Say Goodbye to Dieting
Forget all about dieting! In fact, you should remove the words diet and dieting from your mind, altogether.
Why? Because they are getting in the way. They are preventing you from tackling your weight problem. Every
time you hear these words you switch off and reach for the cookies. Result? Your weight problem gets worse.
Free Diet Plan Step 2. Say Hello to Healthy Eating
Healthy eating is a much nicer phrase than dieting. Start using it today.
Free Diet Plan Step 3. Put Away Your Scales
Weighing scales don't make you lose weight. They just terrorize you. Put them away now!
(Actually, don't put them away until you finish reading this page, because you'll need them to complete Step 5.)
Free Diet Plan Step 4. Stop Worrying About Your Weight
Here's why:
- Worrying about your weight makes you fatter
Why? Because worry makes you miserable. Result? You eat cookies and get fatter.
- Worrying about your weight problem makes you less able to solve it
Why? Because worry makes you feel more of a failure. Result? You are beaten before you start.
- Worrying is a waste of your valuable time
Do something you enjoy, instead.
Free Diet Plan Step 5. Take Your Clothes Off and Look at Yourself in the Mirror
Ideally, do it tomorrow morning, before breakfast.
At the same time, please do the following:
- Weigh yourself
- Measure your bust, waist, hips and thighs.
Free Diet Plan Step 6. Start Looking Ahead
Don't worry about how you look next week, or next month.
Take a longer term view - say, 6 months.
- Decide what weight you would like to be in 6 months.
- Decide on a good incentive to help motivate yourself.
Free Diet Plan Step 7. For the Next 7 Days Keep a Food Diary
(a) Write down every single thing you eat. (b) Write down when you ate it.
Don't waste time cheating.
The purpose of this diary is to enable you to see what you
actually eat, as opposed to what you think
you eat! Also, it will help you to see when you eat.
SUMMARY
So far, you have done a number of important things:
- You have stopped thinking about dieting and worrying about your weight.
- You have decided how much weight you want to lose and why.
- You have taken a good honest look at yourself and your eating habits.
Free Diet Plan Step 8. Create a Healthy Eating Plan for Yourself
Keep it simple, as follows:
- Eat regular amounts of these foods
Fruit, vegetables (fresh/frozen/canned), whole wheat bread, potatoes, rice, pasta, oats, wholegrain cereal.
Guide: Eat a minimum of 5 helpings of fruit & vegetables, per day.
Guide: Eat a minimum of 5 helpings of whole wheat or wholegrain foods, per day.
- Eat regular amounts of these foods
Skimmed milk, fat-free yogurt, lower-fat cheese.
Guide: Eat a minimum of 3 helpings of lower-fat dairy foods (milk, yogurt) per day.
Guide: Limit yourself to a maximum of 1 matchbox size piece of cheese, per day.
- Eat smaller amounts of these protein foods
Eggs, fish, red meat, turkey and chicken.
Guide: Eat no more than 4 eggs a week.
Guide: Red meat, limit yourself to 1 x 3oz portion a day (size of deck of cards).
Guide: Re Fish, turkey or chicken, you can eat 50% more - but no fat!
- Eat TINY amounts of these foods
Oil, butter, soft margarine/spread, mayonnaise, cream, refined sugar.
- Drinks
Water, fruit juices, tea or coffee (but easy on Espressos!)
- Enjoy the occasional
Pastry, cookie, candy bar/chocolate, bag of popcorn/potato chips/crisps
Guide: 'Occasional' means (say) once a week.
Note:
If you know very little about diet nutrition, take action to find out more.
Surveys show that the more we know about healthy eating and diet nutrition, the easier it is to lose weight.
Free Diet Plan Step 9. Fill Your Refrigerator With Healthy Food
We eat whatever sits in our refrigerator. So empty out the junk food and fill up on foods from Step 8.
Free Diet Plan Step 10. Learn How to Cheat
Do you hate fruit and vegetables? If so, that's tough. You MUST make friends with fruit and vegetables.
Eat at least 5 helpings per day, although more is better. There are no substitutions. However, you can cheat. Here's how:
- Make home made soup. Ideally, add spices, a little lean meat and lots of vegetables.
You won't taste the vegetables.
- Make fresh orange juice
Many people won't eat 3 whole oranges every day. But they will drink the juice!
- Make blended fruit drinks (smoothies)
Guide: Use 1 cup of fresh fruit + 1 cup fruit juice. For extra creaminess add a little fat-free fruit yogurt.
Free Diet Plan Step 11. Trim That Fat
Get into the habit of trimming all the fat off meat. All means all. This alone will dave you thousands of
calories AND help you to live longer.
Free Diet Plan Step 12. Learn How to Snack Healthily
Fruit, cereal and fat-free yogurt are excellent choices, so are thick sandwiches (lots of thick
crusty bread, small amount of margarine/spread, lots of lower fat filling.)
Free Diet Plan Step 13. Be Choosy Where You Dine Out
Frequent dining out (main meal) is one of the biggest reasons why America is so fat. So be choosy!
- Don't enter a fast food restaurant unless it's a SPECIAL treat.
- Never dine out on the spur of the moment.
- Limit yourself to one dining out experience, per fortnight.
Free Diet Plan Step 14. Don't Go Hungry
Don't forget about food and allow yourself to go hungry. For any healthy eater, hunger is a crime.
In fact, going hungry is the dumbest thing you can do. Never go hungry!
Free Diet Plan Step 15. Be More Active
Ideally, set aside 20 minutes a day to exercise (or 2 x 10 minutes) and gradually build up to 30 minutes a day.
Yes, you may hate it to begin with but, believe me, exercise grows on you! Besides, it's worth remembering that
exercise leaves you with MORE energy, not less. See also Exercise for idiots.
Free Diet Plan Step 16. Follow These Simple Steps for 3 Months
By then you should have lost an easy 15-30 pounds.
The best thing is: Your eating habits will have improved tremendously. Which means you stand an excellent
chance of keeping off the weight and getting your weight problem under control for good!
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