Diet Bites Free 7 Day Diet Meal Planner

Article by Diet Bites

Diet Bites 7 Day Diet Meal Planner* can assist in achieving permanent weight loss results while satisfying those certain favorite-food cravings. If one must drop pounds, then why not accomplish weight loss in a comfortable, less-painful manner?

Painful? Indeed! Hunger pains are definitely NOT on our list of 'Fun Things to Experience'.

Diet Bites free 7 Day Diet Meal Planner is complete with tasty menus which allow the dieter to personalize their daily menu. This includes adding personal food favorites that aren't generally a part of a weight loss plan. To view an example of a typical diet meal planner compared to Diet Bites 7 Day Diet Meal Planner click here.

Diet Bites's free 7 Day Meal Planner is based on about 1,350 calories per day. Posted below is a chart depicting the 1,400 calorie daily diet meal plan; a link to the nutrition notes provides examples of the recommended serving sizes. This will provide a good idea of the amount of foods substantiated by the 1,400 calorie daily meal plan which is a tab more in calories than our 7 Day Meal Planner.

So, how does one lose weight? The Weight Loss Formula is very, very simple:

To achieve weight loss the body must use more calories that required to support the individual's current weight.

Typically, weight loss is accomplished by consuming fewer calories than those currently being consumed in the daily diet OR expending more calories than required to support current weight, generally through exercise and activity.

Sounds simple? Yes, on the surface. But underneath, weight loss isn't so easy to accomplish - particularly permanent weight loss. That is why so few dieters achieve such.

Yes indeed, the weight loss process can be very stressful, and it can appear to take much longer than we expected to lose the unwanted weight. The dieter has so many things to juggle:

- their daily diet and weight loss plan & adjusting mentally & physically to the chosen weight loss plan
- meeting the body's nutritional needs with the food choices in the daily diet
- the Weight Loss Emotional Roller Coaster (never a fun thing to juggle!)
- ensuring the daily diet is healthy, filling and satisfying
- an activity plan to speed-up the weight loss process

Before we get into the Diet Bites 7 Day Diet Meal Planner menus, let's see how Dieter Em is taking charge of her weight loss plan. And good for Em! It appears that she is taking the Diet Bull by the horns and intends to achieve all her weight loss goals which includes the following short list:

- Em desires to drop fifty pounds and has realistic expectations. She knows that the unwanted weight didn't pack on all at once, rather over time - so it's going to take time and great patience to lose the weight.

- Her goal is to drop half of those pounds within a space of two months - which is highly doable based on a smart, satisfying weight loss plan.

- Em also plans to incorporate activity into her daily weight loss plan to speed-up her weight loss results. She has chosen Diet Bites' recommendation of using an inexpensive pedometer which she will wear throughout the day. Her personal goal is to walk no less than 2 miles per day. Any deficit will be made-up at the end of the day. Once she feels comfortable with 2 miles, she can adjust her daily activity schedule. Em knows from experience that coupling a weight loss plan with heavy exercise serves to accomplish a sore, tired body. In doing such, she has discovered through her prior weight loss and dieting experiences that this routine made her so weary and tired - that she just wanted to run away from her diet plan and weight loss dreams. Taking activity at a slow pace at the beginning of her diet plan is not only reasonable, it's logical - and allows her body to gradually adjust to the changes without all those muscle and joint aches and pains.

There are several favorite foods which Em enjoys: pudding, cake, cookies, chocolate and cheese. To achieve weight loss success - and to accomplish such with a more positive attitude, Em needs to satisfy her favorite food haunts with tasty substitutes. Let's see a few options that the dieter can include in Diet Bites 7 Day Free Diet Meal Planner by using the 150 discretionary calories provided each day. As referenced above, the dieter can choose to enjoy any food they wish up to 150 calories per day OR they can adjust their meal planners to include more food up to 150 additional calories. As to the options below, these suggestions will assist the dieter in getting more food for their Calorie Buck in the event that higher-calorie foods are selected:

Em's Favorite Food	Favorite Food Substitutes & Alternate Food Suggestions
Pudding, Standard Recipe (130 calories)	Prepackaged Light Rice Pudding (70 calories) & Em will benefit by those healthy grains.
Cake (230 - 550 calories per slice/serving)	Angel Food Cake (110 calories per slice/serving) & Em will benefit by the reduced fat grams.
Cookies (up to 150 calories per cookie)	Small Cookies - such as ginger snaps as they contain fewer calories & more cookies can be enjoyed.
Chocolate (190-260 calories bar)	Hershey's Dark Kisses (about 35 calories each) - again, fewer calories without totally sacrificing chocolate.
Cheese (80 - 130 calories slice)	Reduced Fat Cheese (50 calories per slice) - less fat grams equals less calories.

Other notes relating to our free meal planner:

- Any 'free' item may be added to your meal. Free items include: chopped lettuce, lemon, lime, peppers, cucumber, spices, extracts, any zero calorie beverage, mustard, ketchup & very low calorie sauces (25 calories or less per serving). If you enjoy sugar with your tea or coffee, opt for sugar substitute for now, or opt to skip. If creamer is used, opt for the 10 calorie per serving variety.

- Calorie estimates are just that and are never exactly the same. Therefore, when shopping look for ingredients that match the calorie allotment as closely as possible. It's not going to make much difference if the bread you purchase contains 10 calories more OR 10 calories less than stated in the recipe. Again, just get as close as possible to the calorie estimate contained in the recipes.

- The more weight one has to lose, the quicker the pounds will come off. However, the closer you get to your ideal weight, the slower the pace of weight loss. It's the body's safeguard for good health.

- For those having 25 or less pounds to lose, the weight will generally come off at a much slower pace. Exercise patience!

- Strive to walk 2 miles per day throughout the day, or 15 minutes each day. Walk at a comfortable pace.

- Weigh before you begin your weight loss plan, and again on the morning after the plan. Chart your progress from there. How did you do? Did you lose any weight? A lot of weight? Were you satisfied with the food on the meal planners? If not, which areas can be adjusted?

Keep in mind that there is no great science to weight loss, although many will claim to have a magic formula. As stated above, weight loss occurs when the body expends more calories than required to support current weight. The all-important Food Pyramid is a continuing work in progress. Even in all of we-human's 'greatness', that perfect formula for total nutrition isn't set in stone, nor will it ever be - because we are all created differently.

So much is said about 'naughty foods' and 'bad for the body foods', yet many of our ancestors lived very long and full lives eating some of the most naughtiest of these foods - from chicken fat to lard to ultra-rich butter cookies and cream cakes. Even the Food Pyramid allows for discretionary calories within the daily diet. There is one thing that sticks out about our ancestors' daily diet; it was balanced with back-breaking work. A farmer who plowed by hand in the days of old was capable of burning about 6,000 calories per day. Very hard work.

And while it's okay to insert our food favorites into our daily diet, it's equally important to not go A-I-P. Too many fat grams really add-up when it comes to calories, particularly when one isn't plowing by hand. Too much fat consumption - even in thin individuals equates to a build-up of fat within the body, typically abdominal fat. So use common sense when choosing the foods you wish to insert into your daily diet.

On that note, good luck with your weight loss plan and be sure to be kind to yourself. Don't punish yourself for gaining the unwanted weight, rather place your focus on trimming down for a healthier you! It can be your greatest reward.

* Diet Bites recommends that before anyone attempts ANY weight loss plan, they meet with their doctor to discuss.

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