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Diet Bites 7 Day Diet Plan
Written by Diet Bites
Setting Daily Energy/Calorie Values
Setting Your Energy Values
How much should you weigh? While online charts abound - and we have several at Diet Bites, they can only provide you with a pattern. Everyone is different; their physical composite is special, unique. Therefore, caloric intake can vary greatly for individual to individual.
A good rule of thumb is the following:
Women: For every inch of height, about 1.8 to 2.0 pounds is a good pattern. For example, Jane is five foot tall - which equals 60 inches. Sixty times 1.8 equals 108 pounds. Sixty times 2.0 equals 120 pounds.
This is a good range of weight to aim for - but take note that it's not set in stone. Her age, activity level and the size of her body frame will all factor into healthy body weight.
To support her healthy weight, she will require about 25 kcals per inch of height - more or less depending upon age, activity level and so forth.
About 1500 kcals per day acquired from the Five Basic Food Groups would be an ideal number for Jane amid the planning phase of her weight reduction plan. Women's Recommended Weight Chart
Men: They have more muscle mass therefore require more energy values to support. A male who is 6 feet tall can weigh 149 to 188 pounds and be within a healthy recommended range of body weight. That would equal about 2.0 to 2.6 pounds per inch of height. Men's Recommended Weight Chart
For detailed information on setting daily energy values, the following Diet Bites articles can assist:
102-110 pounds | 111-120 pounds | 121-130 pounds | 131-140 pounds | 141-150 pounds | 151-160 pounds | 161-170 pounds | 171-180 pounds | 181-190 pounds | 191-200 pounds | 201-210 pounds | 211-220 pounds | 221-230 pounds | 231-240 pounds | 241-250 pounds | View Entire Calorie Needs Index & Information
Danger of Low Energy Values
Your body works in a chain-reaction, requiring specific vitamins and minerals in order to complete the chain. When one is missing you may find that your fat loss progress slows - at times, completely for a span. This is just one reason why it's important that you intake a healthy, well-rounded eating plan. In addition, if you have significant pounds to lose - be very careful in not setting your daily caloric intake too low. See your doctor for a healthy recommendation.
For your liquids, choose wisely. Many times people gain weight not because of what they eat, but because of what they drink. Liquids which are excessive in calories include: whole dairy products such as whole milk, chocolate milk, buttermilk, malts, shakes, hot chocolate, specialty coffees with heavy cream as well as teas rich in cream and drinkable yogurt. Also included: liquid breakfast mixes, sugary sodas, fruit juices and vegetable juices mixed with fruit juices.
Try to grab onto water during the day. Diet drinks containing sugar substitutes are okay when enjoyed in moderation but if you're guzzling down the substitutes, keep in mind that the body does not recognize these as natural foods and has great difficulty with them amid the digestive process.
In addition, Diet Bites is of the opinion that they can cause damage to the endocrine system as well as encourage the storage of fat in the upper abdominal area. We also feel that they can contribute to allergies - and even produce allergic reactions in individuals that they might have never experienced, such as getting hives after being around a pet that never created an issue in the past - or by eating a particular food.
Breakfast Menus & Dieting
For all of the days going forward, try to build a breakfast plan around 350 calories. A good example is: hot or cold cereal, low fat milk, sliced fruit for the cereal and a cup of tea or coffee with moderate amounts of sweetener and lightener.
So what's missing from the morning meal? We have grain, dairy and fruit - so we're missing the protein and vegetable groups. Given such, try to add a protein enriched cereal to your plan - such as Special K. Add a few sliced almonds, pecans or English walnuts to your bowl as they are natural sources of vegetable proteins. As to the vegetables - we'll play catch up during the rest of the day.
Lunch Menus for Dieting
Keep your caloric intake at about 500 calories. Enjoy any of the following:
Meal #1: A large salad with a good mix of leafy green vegetables, tomato and vegetables that you enjoy [cucumber, mushrooms, etc.] along with a whole grain food - such as a whole grain bread stick. Add a protein source to your salad - such as drained beans or chickpeas or lean roasted chicken. Use the reduced calorie salad dressings. If you use cheese, opt for the reduced fat.
Meal #2: If you're only option is fast food, that doesn't have to equal 'fat' food. Ask for a nutrition guide and start building your meal.
Meal #3: Enjoy a sandwich containing lean meat, reduced fat cheese, preferably mustard as your spread - and pile on the fresh vegetables. Also enjoy a side of low fat cottage cheese or another healthy pick, such as a plate of fresh finger-type vegetables and a side of low calorie dressing.
Meal #4: Soups are generally low in calories but high in sodium content. Even the cream-based soups tend to be fairly low in calories. Enjoy with a side of whole grain crackers.
Snacks & Dieting
We recommend adding any of the following - up to 200 calories for snack time: fresh fruit, whole grain crackers, raw vegetables, low fat dairy selections, jerky, nuts and seeds.
Exercise, Relaxation Tips For Dieters
Try to walk 15 minutes, three times per day - preferably after eating a meal. Be sure to balance exercise with relaxation. If you have a spiritual source as well as a hobby - you're apt to experience a greater rate of success.
You should always visit with your doctor before going on a restricted eating plan. Your doctor will want to run a few tests - to see if you are healthy enough to go onto a particular reduction plan. They will want to see if you have a condition which may be contributing to weight gain OR if you have a hidden health condition, such as diabetes or heart disease.
Keep in mind that because you were once overweight - you will need to be very cautious after the excess fat is lost. Post dieters have less than a 5% success rate in keeping off the lost weight permanently - so make a note of that and strive to be in that 5%.
With this said, we have developed a 7 Day Diet Plan which can be used as a pattern for losing excess fat. Keep in mind that when you're attempting to lose, nothing should be set in stone. Use your good sense before forging forward.
For example, our plan may suggest a cup of skim milk, but you don't like skim. It contains 80 to 100 kcals per cup - depending upon the brand and the whole milk that you enjoy contains 160. Therefore - drink the whole and simply reduce your serving size to 3/4 cup for about the same number of calories as the skim variety.
Another example is animal proteins. If you're drawn more to the vegetable proteins - substitute legumes over meat.
Here are the links to our 7 Day Diet Plan. which contains about 1500 calories daily. Depending upon your personal energy needs, the plan may require an increase or decrease in these values.
Follow the notes above for breakfast, liquids, and exercise.
More Diet Plans, Menus & Recipes