The Natural Diet Plan
|
|
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.
* 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.
|
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.
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.
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.
|
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.
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.
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:
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. 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.
To determine your daily calorie needs, click on the applicable links below that best describe you:
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.
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.
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 |
Kcals |
Oats |
1/2 cup, dry |
150 |
Cheerios |
1 cup |
103 |
All-Bran Wheat Flakes |
3/4 cup |
92 |
Whole Grain Toast/Bread |
1 slice |
35-120 |
Brown Rice |
1 cup |
218 |
Bagel - Cinnamon/Raisin |
1 small (3") |
156 |
Puffed Wheat |
1 cup |
44 |
Egg - Boiled |
1 large |
78 |
English Muffin - Whole Wheat |
1 muffin |
134 |
Pancakes - Buckwheat with Blueberries |
Per ounce |
96 |
Waffles - Whole Grain |
1 - 4" round |
71 |
Milk - 2% |
Based on 1 cup Serving Size |
120 |
Milk - 1% |
118 |
|
Milk - Skim |
80-90 |
|
Orange Juice |
112 |
|
Grape Juice |
152 |
|
Grapefruit Juice |
96 |
|
Prune Juice |
182 |
|
Apple Juice |
114 |
|
Applesauce (no sugar) |
50 |
|
Pineapple Juice |
132 |
|
Tomato Juice |
41 |
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 |
Kcals |
Chicken Breast (skin & fat removed) |
1/2 breast |
142 |
Steak (visible fat removed - Sirloin) |
3 ounces |
160 |
Pork Chop (visible fat removed) |
1 chop |
174 |
Beans (pinto, navy, black, etc.) |
1/2 cup |
100+ |
Chickpeas |
1/2 cup |
143 |
Peanut Butter (whipped 140 calories) |
2 T |
190 |
Walnuts, English |
1 walnut |
26 |
Pecans |
1 pecan |
20 |
Almonds |
1 almond |
7 |
Spinach (raw, baby, cooked) |
1 cup |
21 |
Carrots |
1 carrot |
31 |
Potato ( baked) |
1 small |
134 |
Yams (4 ounces) |
1 yam |
117 |
Eggs |
1 large |
78 |
Acorn Squash (baked) |
1 cup |
114 |
Whole Grain Pasta |
1 cup |
190+ |
Tortilla, Whole Grain |
1 |
80+ |
Rye Bread |
1 slice |
80+ |
Whole Grain Bread |
1 slice |
80+ |
Whole Wheat Bread |
1 slice |
80+ |
Milk - Skim |
1 cup |
80-90 |
Green Beans |
1 cup |
34 |
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.
- 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 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.
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.
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.
Always check with your doctor or healthcare give before going on any reduced calorie or fat diet.
|
Related Articles
Calorie Burn Charts | Body Fat Index
Diet Temptation, a Beautiful Thing
Diet Bites is a Trademark