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The Natural Diet Plan
for Permanent Weight Loss

Written by Sky Taylor, Diet Bites

Free Weight Loss Plan from Diet Bites

The Natural Diet for Natural Weight Loss

Struggling to get rid of those excess pounds without success? Our free Natural Diet Plan may be your sweet solution to permanent weight loss as well as a longer, healthier life.......

Super Foods for Healthy Weight Loss

There is a lot of talk these days circling the Diet Village regarding 'Super Foods'.

Fact is, almost all unprocessed foods are Super Foods that are low in calories and extreme in nutritional values.

It's the ingredients and preparation methods which create monstrous Weight Gain Dilemmas, as well as the additives - like MSG and Nitrates which have the capability to trigger serious allergic reactions in some individuals, as well as contribute to - and raise risks for diseases such as cancer.

Welcome to Scareville.....

Losing the Fat by Getting Your Daily Diet Closer to Nature

What is Diet Bites' Natural Diet Plan and how can a daily diet rich in natural foods generate weight loss?

Our Natural Diet Plan gets close to nature, containing very few processed foods - such as whole grain bread.

Rather than typical and traditional foods that add pounds, the Natural Diet Plan suggests healthier natural food alternatives which contain far less calories and fat grams than their processed counterparts.

A Lifetime Change for a Healthier, Leaner Body

It's a combination for safe, natural, healthy weight loss. Here are just a few examples from our Natural Diet Plan that can be used to generate successful weight loss, as well as in keeping a trim figure for a lifetime:

* Rather than a slice of apple pie (1/6th of an 8" pie) which contains about 300 calories and 13 fat grams, enjoy a large apple in its raw state instead for 116 calories and 0.38 grams of fat.

You'll also be providing your body with a good dose of dietary fiber when you eat the skin (5.4 grams).

Fiber is well-known for its satiety power - keeping the body feeling fuller for longer periods of time, as well as fiber's ability of sweeping the gut and promoting a healthy digestive system.

* Rather than fries, enjoy a large baked potato instead. You can actually slice calories in half by simply choosing a large baked Russet potato in its natural state which contains 290 calories over a large fry at Wendy's which contains 587 calories and almost 30 grams of fat.

That's almost an entire day's worth of fat for many individuals.

Reducing Fatty Acids, Smart Choice Towards Better Health

* Potato nutrition facts are based on a Russet baked potato with the skin and flesh and no added salt. Here are the dimensions based on the size of the spud:

1 small potato is 1 3/4" to 2 1/2" in diameter.

1 medium potato is 2 1/4" to 3 1/4" in diameter.

1 large potato is 3" to 4 1/4" in diameter.

But whether it's a pack of fries in question or a bag of potato chips, isn't it worth eating the potato instead if doing such will accomplish a healthy weight?

A sacrifice in taste might be in order at the beginning of the diet plan, but perhaps my personal experience can reassure those striving to drop unwanted weight.

The Natural Flavors of Food

Over time, the body adjusts to the wonderful natural flavors of food. Whereas I used to pile my rice with salt and so much better that my rice appeared yellow rather than white, now I enjoy rice in its plain state.

And guess what? It's delicious! Was it difficult to tame my cravings for salt and butter? Oh goodness, YES.

But I made a choice; I wanted to be at my recommended healthy weight MORE than I wanted the salt or butter - or that chocolate chip cookie - or whatever food that was sitting in my humble kitchen, ready to tumble into my tummy and in turn, into my fat cells who were always crying out for more food. And you can too!

Foregoing Disease by Cutting Unhealthy Fats, Calories

My father passed away due to complications surrounding diabetes, having heart, kidney and extreme potassium issues before his death.

His inability to maintain a healthy weight, as well as embrace a healthy daily diet was his demise.

Unfortunately, I inherited his diabetic gene, experiencing gestational diabetes which almost-always reverts into full-blown diabetes, so I knew for years that I needed to work on getting off the weight.

Finally, I made some tough choices and I've never looked back. Losing weight has kept diabetes away, and gave me the ability to leave those high blood pressure and cholesterol-reducing medications in the dust many years ago.

And you can too!  

Defeating Weight Gain With a Natural Diet Plan

The Natural Diet Plan Defeats Weight Gain After Weight Loss

The Natural Diet Plan offers substantial results that exceed weight loss.

By making those small changes in the daily diet, we now have a pattern for not only Weight Loss Success, but Weight Loss Management.

This is vital when one considers that almost 100% of the individuals who lose weight gain it back with additional pounds - most of those experiencing rapid weight gain following their diet and exercise plan.

Causes of Weight Gain Following Weight Loss

Weight gain after weight loss almost always occurs due to the following:

- The dieter finds difficulty sticking to their weight loss plan and ends it with a binge that leads to weight gain which occurs (and continues to build) over a period of days, weeks, months or years.

- After achieving Weight Loss Success, the dieter flounders about - not knowing how to manage a daily diet without sticking to their weight loss plan.

In the process, those lost pounds creep back onto the body, refilling the fat cells. Once weight gain occurs, the increased number of fat cells never disappear.

This is one factor that creates havoc for individuals who lose the weight and strive to keep it off.

Those fat cells are forever crying out to be fed, and maintaining a healthy weight is certainly much more challenging for these individuals than those who have never been overweight.

- The dieter has a 'brain moment' and thinks, "I lost all the weight before and I can certainly do it again, so I'm going to enjoy myself now, then lose the weight - before doing it all over again and again and again."

And weight gain ensues.

- And of course, weight gain occurs as we age and our daily calorie needs decline, even when activity levels are maintained as well as our daily calorie intake - but this is quite different than the weight gain which occurs following a diet or weight loss plan.

Establishing a Healthy Eating Pattern for Permanent Weight Loss

With this said, the Natural Diet Plan establishes a pattern for a healthy daily diet based on the calories required to support the individual's recommended weight from the beginning.

So many people strive to cut x-amount of calories from their daily diet, at times those lower calorie intakes falling below what their body requires to maintain their recommended weight.

It's time to forget about dieting! Weight loss can be accomplished by simply eating the recommended calories required to maintain the recommended weight.

The body will slowly and safely adjust to the calories as weight loss occurs.

In turn, there is no shock & awe proceeding the weight loss plan as the individual is aware of the number of calories needed to maintain their new, healthy, recommended weight, thus eliminating many of the pitfalls associated with repeating weight gain.  

Exercise for Weight Loss, Toning & Fitness

As to exercise, we recommend that you opt for a doable exercise plan OR activity that compliments your daily schedule and lifestyle.

A popular diet plan that recommends walking about 5 miles per day might assist in getting off the pounds, but we certainly don't know of many individuals outside of our athlete friends who have the time, the space, the patience or endurance to continue clipping out five miles daily for an eternity.

An individual who weighs 150 pounds and who walks briskly for 1 hour will only burn 396 calories - which is equal to a small package of cupcakes. That's a lot of walking.

The dieter would have been better off not eating the cupcakes and going for an enjoyable 15-20 minutes walk in the park, walking at a pace which increases the heart rate which accomplish health-wise benefits.

Determining Daily Calorie Needs for Permanent Weight Loss

Determine your daily calorie needs by clicking on the Diet Bites links below.

And of course, before beginning any weight loss plan you should get your doctor's approval as your weight gain might be due to hidden health issues such as diabetes or thyroid imbalances.

Weight loss occurs when the body uses more energy than is consumed or expended through activity.

To lose weight, an individual can consume less energy (calories contained in food and beverages), they can exercise more, or they can embrace a combination of both which in turn, excels weight loss.

To determine serving sizes, as well as the amount of foods your should incorporate daily from the Official Food Pyramid, these Diet Bites links can be of assistance:

The Pyramid Diet Index

What Counts as a Serving of Grain?

What Counts as a Serving of Fruit?

What Counts as a Serving of Vegetables?

How to Manage Daily Caloric Intake for Fat Loss

Revisiting Important Bullet Points - Determining Daily Calorie Needs

Many individuals who are dieting for weight loss will trim an additional 500 calories from their daily diet from their calorie needs required for their recommended weight in order to lose a pound per week.

This can be very tough, leaving the dieter anxious, hungry and frustrated and more likely than not, leads to a binge which ends the diet.

Instead, we recommend that the individual stick to their calorie needs required for their recommended weight (based on height).

Why deduct those extra 500 calories when one can simply eat their recommended calorie intake while losing all the extra weight - which in turn will promote a higher success rate for keeping the pounds away forever?

Rate of Weight Loss Influenced  by Several Factors: Age, State of Health, Gender....

It's also important to keep in mind that as we age, our bodies require fewer calories - even when activity levels are maintained. More Information located here.

So although our calorie needs charts are based on frame size, other issues factor into the Weight Loss and Weight Maintenance Equation.

Even so, by adhering to the recommended daily calorie needs based on frame size, one can always adjust their daily diet calorie intake once they reach the weight supported by the calorie recommendation based on frame size.

How to Determine Your Calorie Needs

To determine your daily calorie needs, click on the applicable links below that best describe you:

Male with Large Frame Size

Male with Medium Frame Size

Male with Small Frame Size

Female with Large Frame Size

Female with Medium Frame Size

Female with Small Frame Size

To determine your frame size view here. For free, printable tracking sheets at Diet Bites that can help you manage your daily diet, view here.

Lose Weight Naturally

Natural Diet Menus

Choose from the natural foods below based on your recommended daily calorie needs. This list is intended as an example to get your started towards a healthier lifestyle which embraces healthier food choices.

Use labels to assist in adding your favorites to this list. The less processing - the better in regards to nutritional values as well as calories and fat content. Also, don't forget about those healthy spices which can add flavor as well as healthy benefits, naturally.

All healthy diet plans include fat which the body uses  - such as for maintaining healthy skin and hair.

Fat sources from fish or nuts are best, but if you must have a bit of butter or margarine with your meal, be certain to enjoy only a pat of fat.

The Natural Diet Plan Breakfast Menu Examples

Don't count out fruits for breakfast which are listed in our snack menu below. Also, be mindful of the sodium content in bakery items, packaged cereals, as well in the tomato juice.

Note that the brand and varieties chosen always influence calorie content. Mix and match the foods below, basing choices on your recommended calorie intake.

Food Selection

Serving Size



1/2 cup, dry



1 cup


All-Bran Wheat Flakes

3/4 cup


Whole Grain Toast/Bread

1 slice


Brown Rice

1 cup


Bagel - Cinnamon/Raisin

1 small (3")


Puffed Wheat

1 cup


Egg - Boiled

1 large


English Muffin - Whole Wheat

1 muffin


Pancakes - Buckwheat with Blueberries

Per ounce


Waffles - Whole Grain

1 - 4" round


Milk - 2%

Based on 1 cup Serving Size


Milk - 1%


Milk - Skim


Orange Juice


Grape Juice


Grapefruit Juice


Prune Juice


Apple Juice


Applesauce (no sugar)


Pineapple Juice


Tomato Juice


The Natural Diet Plan Lunch & Dinner Menu Examples

Note that the brand and varieties chosen always influence calorie content. Mix and match the foods below, basing choices on your recommended calorie intake and any directives your personal health care giver makes.

Food Selection

Serving Size


Chicken Breast (skin & fat removed)

1/2 breast


Steak (visible fat removed - Sirloin)

3 ounces


Pork Chop (visible fat removed)

1 chop


Beans (pinto, navy, black, etc.)

1/2 cup



1/2 cup


Peanut Butter (whipped 140 calories)

2 T


Walnuts, English

1 walnut



1 pecan



1 almond


Spinach (raw, baby, cooked)

1 cup



1 carrot


Potato ( baked)

1 small


Yams (4 ounces)

1 yam



1 large


Acorn Squash (baked)

1 cup


Whole Grain Pasta

1 cup


Tortilla, Whole Grain



Rye Bread

1 slice


Whole Grain Bread

1 slice


Whole Wheat Bread

1 slice


Milk - Skim

1 cup


Green Beans

1 cup


The Natural Diet Plan Snack Menu Examples

It's hard to beat fresh fruit as a snack! Here are a favorites, but of course don't forget about some simple natural favorites such as hot air popped corn, lean jerky, raw veggies with yogurt as a dip and rice cakes.

Details on The Natural Diet Plan - Notes, Tips & Suggestions for Weight Loss & Weight Maintenance

- It's important to eat all three meals per day, including 2-3 snacks. This will help keep blood sugar levels stabilized as well as keep the metabolism fired to burn calories more efficiently.

Be sure to balance the three main meals of the day (don't eat your entire day's worth of calories at one sitting) OR opt to enjoy small meals throughout the day, breaking up your daily recommended calorie intake.

One of the keys to weight loss is to keep the metabolism burning at a steady, effective pace and wisely balancing calorie intake throughout the day can help your body achieve maximum weight loss results.

- Be sure to dink adequate fluids daily (generally 8 cups).

- Use light dressings for salads or balsamic vinegar. For sandwiches, try spreading on a little yellow sunshine.

- Substituting honey for sugar is a healthy move; using sugar substitutes might not be an ideal 'natural' selection, but can assist you in losing and managing weight.

- Get your doctor's approval before starting any weight loss or diet plan.

- NEVER EVER NEVER give up on striving to be a healthy weight. With dedication and determination, anything is possible.

Weight Loss Menu Examples for Day 1 of the Natural Diet Plan

The following free weight loss menus are part the Diet Bites' Natural Diet Plan. Be sure to incorporate healthy snacks into your day - 2 to 3. For calorie count click here for fruit calories and here for vegetable calories.

Feel free to opt for your favorite snack choices such as yogurt, rice cakes, jerky, gelatin, celery + peanut butter + raisins, and pretzels. Although most of  these foods are considered as processed foods, they are very basic, close to nature and contain minimal fat and calories.

For beverages, drink milk (skim or low fat is best for weight loss), unsweetened tea and if you can't live without soda then opt for the sugarless varieties.

Add sugar substitutes to unsweetened beverages if you must as sugar contains 800 calories per cup - very pricey where calories and weight gain is concerned. Smoothies are also a great choice close to nature for dieters. Simply add 1 cup of your favorite frozen or fresh fruit into a blender with 1 cup of skim milk and blend.

Try to walk at least 15 to 20 minutes every day to excel weight loss.

As to our Natural Diet Plan Menus, these are examples intended to fuel your own ideals in working towards incorporating healthier, close-to-nature foods into your daily diet for weight loss.

Feel free to experiment with spices and extracts in the foods you prepare, as well as amend the diet menus to best suit your personal taste buds. All healthy diet plans include fat which the body uses  - such as for maintaining healthy skin and hair.

Fat sources from fish or nuts are best, but if you must have a bit of butter or margarine with your meal, be certain to enjoy only a pat of fat.


Breakfast - Day 1American Food Pyramid

1 serving of whole oats
1 cup of skim milk
Spoon of sugar
1 cup of juice (100% juice)
1 slice of whole grain toast
1/2 blueberries

Preparation Notes: Prepare the oats, adding milk and a bit of sugar to sweeten.

Enjoy the blueberries separately or with the oats.

Lunch OR Dinner Menu - Day 1

1/2 cup Pinto Beans, cooked
2 Whole Grain Tortillas
1/2 cup of cooked Rice (brown or white)
1 piece of fruit

Preparation Notes: Canned beans not only work nicely in this recipe, they are quick!

Heat the beans, adding a bit of spice such as ground cumin, chili powder and fresh or dried cilantro to suit your personal taste. Remove from heat and transfer to warm tortillas. Add the rice to both tortillas.

Also add your favorite salsa if desired, as well as low fat sour cream and/or a bit of shredded low fat mozzarella cheese.

Breakfast - Day 2

1 whole grain waffle
1 spoon of your favorite fruit preserves
1 cup of fresh berries or fruit
1 cup of skim milk

Lunch OR Dinner Menu - Day 2

1/2 chicken breast - cooked by oven roasting or grilling with skin and visible fat removed before consuming

1 small baked potato
1 small ear of corn
1 cup of green beans or 1/2 cup of broccoli
1 slice of Whole Grain bread

Breakfast - Day 3

1 English Muffin
1 serving of your favorite fruit preserves
1 cup of skim milk
1 cup of juice (100% juice)

Lunch OR Dinner Menu - Day 3

Steak - 3 ounces broiled, grilled, baked (any way but fried and zero breading)

1 small baked potato

1 side salad consisting of your favorite greens & vegetables (cherry tomato, cucumber, etc). Use light or reduced calorie dressing OR balsamic vinegar (5 calories per serving and delicious!)

1 slice of whole grain bread or a bread stick

Breakfast - Day 4

1 Whole Grain Bagel
1 serving of light cream cheese
1 cup of skim milk
1 cup of your favorite fruit or berries

Lunch OR Dinner Menu - Day 4

3 ounces of your favorite fish, non-breaded & non-fried
1/2 cup of cooked Rice (brown or white)
1 cornbread muffin OR 1 slice of cornbread OR 1 slice of whole grain bread
1 side salad as suggested on Day 3 Menu

Preparation Notes: Spray a little lemon on the fish and sprinkle with either rosemary, lemon pepper or dill before baking for a kicky taste.

Breakfast - Day 5

1 serving of your favorite cold or hot cereal; opt for whole grain if possible
1 cup of skim milk
Spoon of sugar (only if needed)
1 cup of juice (100% juice)
1/2 blueberries, strawberries, raspberries OR 1 small banana

Lunch OR Dinner Menu - Day 5

1 extra lean pork chop grilled or oven-roasted
1 small yam or sweet potato - baked
1 serving of green beans
1 slice of whole grain bread
1/2 cup of the following foods (mix and match your favorites): dried cranberries, golden raisins, dark raisins, prunes, dates, all varieties of nuts and seeds.

Breakfast - Day 6

1 boiled egg
1 cup of skim milk
1 slice of whole grain toast
1 cup of your favorite fruit or berries OR 1 container of low fat yogurt

Lunch OR Dinner Menu - Day 6

3 ounces of your favorite fish, non-breaded & non-fried
1 serving of rice or couscous
1 cornbread muffin OR 1 slice of cornbread OR 1 slice of whole grain bread
1 side salad as suggested on Day 3 Menu

Breakfast - Day 7

1 serving of whole grain pancakes (generally 1 large or 2 small pancakes)
1 cup of strawberries (or your favorite fruit or berries)
1 cup of skim milk

Preparation Notes: Prepare the pancakes and top with strawberries - whole or sliced. Add a bit of light whipped topping if desired before adding berries and if berries are tart, sprinkle on a bit of Splenda.

Lunch OR Dinner Menu - Day 7

1 cup of whole grain pasta (any variety) - cooked
1/2 cup of your favorite spaghetti sauce
Parmesan Cheese (optional)
1 side salad as suggested on Day 3 Menu
1 slice of whole grain bread or a bread stick

Preparation Notes: Top prepared pasta with sauce and the Parmesan Cheese if desired. Serve with side salad and bread.

In Summary

Always check with your doctor or healthcare give before going on any reduced calorie or fat diet.

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