The Natural Diet Plan for Weight Loss
Written by Diet Bites
Free Weight Loss Plan from Diet Bites
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.......
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.....
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. 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.
Here are more comparisons based on calorie content and fat grams that visually show just how many fat grams and calories we can save by making a smart choice:
* 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:
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. 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!
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!
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 - which 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. 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 toot 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.
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
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
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?
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?
It's also important to keep in mind that as we age, our bodies require fewer calories - even when activity levels are maintained. Click here for more information. 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.
To determine your daily calorie needs, click on the applicable links below that best describe you:
The Menus for our Natural Diet Plan
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. Look in the column on this page to the left of your monitor to view a breakfast menu suggestion OR click here for the Natural Diet Plan's 1 Week Menu. Note that the brand and varieties chosen always influence calorie content. Mix and match the foods below, basing choices on your recommended calorie intake.
The Natural Diet Plan Lunch & Dinner Menu Examples - Look in the column on this page to the left of your monitor to view a lunch and dinner menu suggestion OR click here for the Natural Diet Plan's 1 Week Menu. Note that the brand and varieties chosen always influence calorie content. Mix and match the foods below, basing choices on your recommended calorie intake.
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.
The Natural Diet Plan for Weight Loss - The 7 Free Diet Menus