Diet Plan

Written by Sky Taylor, Diet Bites

Opting for a Healthy Diet in

It doesn't matter if you begin your new diet plan at the beginning, the middle or even at the end of , the most important thing is that you're sincere about getting off the excess fat.

The desire to lose weight is the first step towards a healthier you.

Unfortunately, the next step that most individuals take is opting for a fad weight loss plan which ends up doing more harm than good for their health.

After all their sacrifice, they generally end-up quitting the fad diet, regaining any weight which was lost in addition to even more weight - because almost-all diets end with a binge.

Diet Bites  Diet

Follow these steps and you'll soon be walking with a lighter step. All are healthy and support permanent weight loss. These steps also promote a healthy eating pattern which can be used for a life time.

Take note before you begin that there is a reason why you put on excess pounds. This Diet Bites article explains the common triggers of weight gain and can assist in identifying your reason for gaining weight: Common Triggers of Weight Gain

We highly recommend that you read it before starting your new diet plan. Until we identify the reason why we are gaining weight, we'll keep losing/gaining - a continuous circle that leads nowhere.

Step 1. Determine Amount of Weight to Lose & Setting Daily Calories

You should have a good idea of how much weight you need to lose. If not, we have Weight Related Charts as well as Healthy Weight for Height Charts information located in the left side bar.

You will also need to determine the amount of daily calories that you require in order to support your healthy recommended weight. Follow the 'Recommended Calories' information which is located with the Healthy Weight information.

Rather than adhering to a daily eating plan which contains a restricted amount of calories - start consuming the amount required by your healthy weight.

For example, an individual currently weighs slightly over 200 pounds.

They are consuming about 2,500 calories daily in order to support this weight. If they need to lose to 150 pounds, they only need to reduce the daily caloric intake to about 1,840 calories.

The excess stored fat will naturally diminish at a safe rate.

We recommend using this method for losing weight because it teaches a healthy pattern of eating. There is minimal adjustments to be made once the individual reaches their recommended healthy size.

Step 2. Building Healthy Daily Menus for Your  Diet Plan

We recommend three meals daily along with 2-3 snacks. Diet Bites also recommends building your eating plan on the food groups in the Food Pyramid.

Recommendations from each group are as follows - and you should pick and choose foods from these groups in forming your meals.

Grains: 6-11 servings. Generally, a serving size equals a slice of bread, one tortilla, one rice cake, 1/2 cup of rice, 1 cup of pasta, one cup of most cereals, 1/2 small bagel or 1/2 of a kangaroo pocket.

Vegetables: 3-5 servings. One cup of raw vegetables equals a serving size or 1 small potato or sweet potato or 1 ear of corn.

Fruits: 2-4 servings. One cup equals a serving of most fruits - or 1 raw fruit. While dried fruits also count towards this group, they are rich in sugar grams and aren't as healthy as natural fruits.

When purchasing canned, be sure they are packed in 100% fruit juice. And when purchasing fruit juices, ensure they are 100% fruit juice - not filled with water and a tiny bit of real juice.

Protein: 2-3 servings. Generally, a 3 ounce serving of animal proteins, including fish and seafood. For nuts and seeds - a serving equals one ounce. For nut butters, 2 Tablespoons. Eggs, only one per day.

Dairy: 2-3 servings. One cup of most dairy selections equal a serving. Examples: 1 cup of milk, buttermilk, or yogurt. For cheese selections, one ounce equals a serving.

Our  Diet Menu for Losing Belly Fat

This example menu will provide an example of how to create personal menus which meet your specific taste preferences. For snacks, we can choose any healthy foods from the groups such as beef jerky, low fat cottage cheese, nuts, seeds, popcorn, rice cake, fresh fruit or vegetables.

Breakfast Menu: a serving of whole grain cereal served with low fat milk and sliced fruit. We have satisfied servings from the grain, dairy and fruit groups. We can add a boiled egg to satisfy the protein group.

Lunch Menu: a serving of broth-based soup [rather than cream-based], 2 cups of raw vegetables such as baby carrots, celery sticks and cucumber served with low fat yogurt.

Also a sandwich prepared with lean proteins, lots of fresh vegetables such as leaf lettuce and sliced mushrooms along with a slice of reduced fat cheese and mustard as the spread. Enjoy another serving of low fat milk.

Dinner Menu: 3 ounces of lean protein such as fish, beef, chicken or turkey. Also add a small baked potato or a 1/2 cup serving of brown rice, a cup of cooked carrots, a cup of green beans and a side salad if desired served with light, low fat dressing.

Exercise Plan, Walking 2000 to 3000 Steps Daily

We recommend determining one's level of fitness by the number of steps walked daily.

The rule of thumb is as follows:

Anything under 5,000 steps is considered sedentary. Up to about 7,500 steps is considered low activity. Up to about 10,000 steps is somewhat active while over 10,000 and up to 12,500 steps is active. Over 12,500 is highly active.

I'll use myself as a guinea pig to show you an example of 'steps to miles' conversion. I'm 5'0" in height. I will need to walk about 2050 steps in order to have traveled one mile. I will need to walk about size miles in order to be considered highly active.

We feel this is overkill for the average American. When we set the bar too high, we tend to back off. It's better to set REASONABLE and DOABLE goals than to set goals which require so much effort that we're miserable when struggling to achieve them. If you're capable of walking 12,000+ steps daily - then you get a big old gold star.

As for me, I'll keep to my 2,000-3,000 steps daily. On the days that I can walk longer distances - all the better.

But for me, being 60+ years old at this writing, I feel that my set amount is a good number for my personal goal. And you can also set a specific number and work upwards. If you haven't exercised in a while, be sure to start out very slowly - never pushing yourself. You'll get to your set goal as your body grows stronger.

Unhealthy Diet Plans in

We strongly encourage you that as you take that next step that you skip plans which are fads.

These include: low or restricted carb diets which have been around for decades yet still fail to produce an impressive percentage of successful permanent weight loss.

You should also avoid plans which are severely restricted in dietary fat, those which are rich in protein, plans which omit any of the five basic food groups [grains, proteins, dairy,vegetable and fruit - along with minimal fat], and plans which demand a significant amount of exercise.

We also recommend that you avoid diet supplements, pills and vitamins which are not recommended by your doctor.

Carb Restricted Diets, Protein Diets, Low Fat Plans

In closing we'd like to address these fad modes of losing weight. The best source for advice for losing is your doctor.

And we challenge you to ask your doctor about these types of fad diets - that if they are healthy and if they would suit your personal needs. You're most likely to get a big, fat NO!

We've never spoken to a qualified doctor who has recommended any of these fad-type plans which can end up putting you in the ER, particularly for those who have hidden health issues such as heart disease or diabetes.

On that note, we wish you the best of luck as you go forward in attempting to lose excess fat. It is certainly achievable - and something that requires very hard work and dedication.

About twenty years ago, I lost over half of my body weight - and have kept it off. You can certainly accomplish like-results and do such safely so that you'll be healthier at the end of your diet than when you started.


Related Articles

10 Free Diet Menus - A pattern for eating to help develop your eating pattern.

You may find this planner guide for losing weight helpful as it contains healthy tips to support permanent weight loss success: Planner Guide.  

Menu 1 | Menu 2 | Menu 3 | Menu 4

Menu 5 | Menu 6 | Menu 7 | Menu 8

Menu 9 | Menu 10 | Planner #2


Diet Bites  |  Site Disclaimers

Diet Bites is a Trademark