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Free Diet Plans

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About the Free Diet Weight Loss Plans in this section of Diet Bites

The Free Diet Plans housed within this section of Diet Bites are based on a 1,400 calorie daily diet and offer a pattern for weight loss. Each can be modified to suit personal food preferences and are not intended to be Set in Diet Stone.

Diet Bites recommends that any individual planning to embark on a restricted-calorie diet seek the advice of their personal physician in advance.

Many times, hidden diseases such as diabetes, thyroid imbalances, sugar substitute abuses and even allergies may be the root of weight gain.

Until underlying issues are remedied, weight loss results will be challenging.

Daily Calorie Intake & Weight Loss

One of the keys to successful weight loss is avoiding a severe restriction in caloric intake which will prompt the metabolism to s-l-o-w down in order to preserve precious energy.

The body is smart - but not smart enough to know that the dieter is intentionally restricting calories to lose weight.

The result of a daily diet too restrictive in calories is slower weight loss. Slower metabolism equals slower weight loss.

The chart to the right of the screen below displays the recommended daily servings for the basic food groups contained beneath the umbrella of the Official Food Pyramid.

A daily diet too restrictive in calorie content is generally insufficient in satisfying these daily nutritional requirements.

While vitamin supplements can assist in ensuring better nutrition while dieting, the best source for nutrients are found in healthy foods.

Important Notes for Diet Bites Free Diet Plans

The Free Diet Menus

Enjoy all the food on the daily Free Diet Plan menus - including snacks. If a particular meal or food isn't a dieter's cup of tea, then substitute foods with similar calorie and nutrient content.

Snack Times

Opting for fruit, raw veggies, lean proteins, whole grains and skim dairy selection over bakery items, chips, puddings and other tasty but fatty and high calorie snack goodies can save a plethora of calories.

For example, one cupcake contains about 200 calories which is equal to the following healthier choices - and which will satisfy 'snack time' for an entire day: 1/2 cup of fresh strawberries(about 25 calories), 1 cup of melon, any variety (about 50 calories), 1 serving of jerky (about 80 calories), 1 small peach.

That's a lot of healthy food in exchange for one crummy cupcake. However, to keep things real - there are times in life when only a cupcake will do.

Food Group

Daily Serving Size

Based on 1,400 Calorie Diet Plan


1.5  cups


1.5 cups


5 ounces

Meat & Beans

4 ounces


2 cups


4 teaspoons

Exercise & Activity

Embrace an activity that you will enjoy doing for the rest of your life going forward.

Exercise and activity need not be grueling - taxing the body until it collapses into a heap on the dusty old earth.

Walking, short hikes, basketball, skating - even enjoying the hula-hoop will strengthen the heart, the muscles and bones.

Try to exercise at least every other day - starting out slow and working up to about 30 minutes of activity. If you feel yourself tiring - use your good sense and stop. Listen to your body as it knows its current limitations.

Beverages, Water & the Electrolytes

Beverages can be pricey when it comes to calorie content. For example, grape juice contains about 160 calories per serving - more than soda ounce-per-ounce.

Sure, it's eons more nutritious but calories are calories - and too many calories equals weight gain. Therefore, choose your beverages wisely.

Your best beverage choice? Water - but don't overdo on the water as too much will create an imbalance in the electrolytes and pose health risks, including death.

The three electrolytes in the body are: calcium, potassium and sodium. It doesn't take a genius to see how calcium supplements can work to create an imbalance - and present health dangers, including heart damage. We'll touch more on health supplements below.

For now, let's concentrate on sugar substitutes. While sugar substitutes can assist in getting the extra weight off, excessive as well as prolonged use of sugar substitutes may be potentially harmful to the body, particularly to the endocrine system - and may even contribute to weight gain.

If you've been using sugar substitutes commonly found in diet soda, gelatins, light puddings & light or sugar free products - and you're experiencing allergy issues including rashes, hives, allergic reactions to pets, new allergic reactions to products or things found in nature that you were not previously allergic to - OR immune system issues OR an overall feeling of poor health, discontinue use and seek the advice of your doctor.

Apprise the doctor of your use of sugar substitutes, including approximate daily intake amounts.

Diet Bites strongly believes that many individuals are using over-the-counter vitamins in excess. Rarely are vitamin supplements necessary for optimum nutrition.

Examples where vitamin supplements are necessary may include: pregnancy, lactating moms, individuals with certain health conditions, individuals with vitamin deficiencies and dieters embracing very restrictive daily diet plans.

An individual should always seek the advice of their doctor before taking any vitamin supplements.

Diet Supplements & Weight Loss Results

Diet Bites strongly discourages use of diet and weight loss supplements - including metabolism boosters, fat melting pills and magical liquid diets.

Keep in mind that over-the-counter diet and weight loss supplements can pose great risk to the heart, kidneys, respiratory system - and so forth. Before taking any form of diet or weight loss supplement, discuss with your doctor.

Prescription Drugs Warning

Take note that many prescription drugs may also present more harm than good to the body. Example: While bone strengthening prescriptions claim to strengthen bones they may also prevent growth of new bone - thus leading to a barrage of health ills.

Therefore, be very cautious before taking ANY medications keeping in mind that above all others, you care most about the health of your body.

Do a bit of research before taking ANY medication whether over-the-counter or prescription.

Don't be shy about discussing the risks and side effects of prescription medications with your doctor.

The Protein Factor & Weight Loss Results

Protein is one of the newest Diet Kids on the Block for promoting weight loss results. Protein can assist in keeping appetite at bay while combating water retention.

However, too much protein in the daily diet can equal health risks, particularly for certain individuals such as those with kidney issues.

The Fiber Factor & Weight Loss Results

The daily fiber intake recommendation for men age 19-50 equals 38 grams. The daily fiber intake recommendation for women age 19-50 equals 25 grams.

The daily fiber intake recommendation for both men and women over the age of 50 equals 30 grams. Fiber intake has become severely over-promoted.

View here for more information on fiber intake in the daily diet from Diet Bites.

Weighing for Weight Loss Results

Monitoring weight loss progress is another key to successful weight loss. Weigh before starting a diet plan - in the morning before breakfast. Weigh as often as you like going forward - including different hours of the day.

This will assist in learning more about how your body is adjusting to weight loss.

Take note that if you have significant amount of weight to lose that you'll encounter a few weight loss plateaus along the 'weigh' as your body adjusts and comes into balance with all the healthy changes being introduced.

Keep motivated - get those unwanted pounds off and keep them off.

Optional Calories

The Free Diet Plans located in this section of Diet Bites allows the dieter to use 100 optional calories. You can use them for extra food selections, or beverage selections - anything you wish up to 100 calories.

Food Pyramid - What Equals a Serving Size

Fruit Food Group

Fresh, frozen, canned, dried, juice

1 cup of 100% fruit juice equals 1 cup of fruit from the Fruit Group

Vegetable Food Group

Fresh, frozen, canned, dried and juices

Dark Green Veggies - 1.5 cups per week

Orange Veggies - 1 cup per week

Legumes - 1 cup per week

Starchy Vegetables - 2.5 cups per week

Other Vegetables - 4.5  cups per week

2 cups of raw leafy greens equals 1 cup from the Vegetable Group

Grain Food Group

Includes oats, barley, rice, wheat, cornmeal, bread, pasta, oatmeal, cereal, tortillas, grits

1 slice of bread equals 1 ounce from the Grain Group

1/2 cup of cooked pasta, rice or cereal equals 1 ounce from the Grains Group

1/2 of grains consumed should be whole grains

Protein Food Group - Meat & Beans

1 ounce of meat (beef, chicken, pork, turkey, fish) equals 1 ounce

1 egg equals 1 ounce

1/4 cup of cooked dry beans equals 1 ounce

1 Tablespoon of peanut butter equals 1 ounce

1/2 ounce of nuts and/or seeds equals 1 ounce

Dairy Food Group - Milk, Cheese, Yogurt

1 cup of milk or yogurt equals 1 cup from the Milk Group

1 1/2 ounces of natural cheese or 2 ounces of processed cheese equals 1 cup

Cream cheese, butter and cream are not considered as part of the Milk Group

Sources should be skim, low fat

Oils & Fat

Includes oils that retain liquid state at room temperature such as canola, sunflower, olive oil, corn oil, soybean oil.

Includes foods high in oil such as certain species of fish, avocados, nuts & olives.

Includes processed foods such as Mayo, salad dressings and soft margarine are chiefly oil.

Discretionary Calories

Includes foods low in fat or fat free with no added sugar.

Example of a 1,400 Daily Diet Plan

The following Diet Bites chart contains the USDA recommended serving amounts from the healthy Food Groups under the umbrella of the Official Food Pyramid.

Discretionary Calories allows for personal food choices. Think of Discretionary Calories as a daily shopping spree where you purchase foods at your discretion to enjoy throughout the day.

Opting for healthier food choices allows you to enjoy more food as healthier foods tend to contain far fewer calories than unhealthy food choices.


Detailed Diet Plan Info Plus Additional Plans

Weight Loss Diet Planners 1,400 Calorie Diet

Example of 1,800 Calorie Diet Plan

Example of 2,000 Calorie Diet Plan

2,200 Calorie Diet Plan

Example of 2,400 Calorie Diet Plan

Example of 1,400 Calorie Diet Plan

Example of 1,600 Calorie Diet Plan

Begin With Free Plan #1

Free Diet #2  | #3 | #4 | #5 | #6#7 | #8#9#10



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