How to Lose 10 Pounds
Article by Diet Bites
When Calories Do Not Rule Body Weight
Do you need to lose 10 pounds? Some would argue that almost everyone wants to lose that amount of weight - even when they are at a good recommended weight. Sure, thin is in - and as history tells us, it has been for most of the time since the beginning of life.
On that note, this article will provide tips for losing those ten pounds - and how to accomplish such, safely. Let's start with the main contributing factor where body weight is concerned - calories.
Time and time again we've written articles about caloric intake and how the balance of energy-in/energy-out regulates body weight. However, there are always exceptions to the rules.
In these situations, the following applies, "A calorie is not always a calorie". Types of energy sources indeed matter and will influence those numbers on the bathroom scales. Let's dig a bit deeper to see how the types of foods that you eat will impact your weight.
Types of Calories Consumed
Dieter Penny is trying to lose 10 pounds. Let's look at her menus for two different days. She is on a 1500 calorie diet plan. Day one contains simple carbohydrates and is generous in such. It is also quite low in fatty acid content.
On the other hand, day two contains a minimal amount of the healthier fats as well as complex carbohydrates and an ample amount of proteins.
Beverages listed are for meal time only and Penny will be very good about drinking her required amount of liquids throughout her day. Her best choice? Water. However, for day one - she will opt to drink diet soda.
Day 1, High Carbohydrate, Low Fiber, Low Fat Diet Plan: 1500 kcals
Beverages Throughout Day: diet soda
Breakfast: 1 blueberry bagel topped with zero fat cream cheese, 1 cup of zero fat milk. 400 kcals
Morning Snack: serving of baked low fat crackers for 100 kcals
Lunch: 1 cheese sandwich on white potato bread with added lettuce leaves, baked potato chips, one small muffin for dessert and a zero calorie soda as her beverage. 600 kcals
Afternoon Snack: 2 caramel popcorn cakes, 100 kcals
Dinner: frozen cheese pizza - one recommended serving of the low fat variety along with a diet soda. 300 kcals
Day 1 Dieting Notes
Let's discuss the positives first. Penny put the bulk of her daily calories before her last meal of the day which was wise as it's more difficult to burn energy as the day is winding down. The metabolic naturally levels off to a slower rhythm - just as you do at day's end.
Another positive is the inclusion on grains in her day, such as with the popcorn cakes.
Now for the negatives. Let's take a look at the Basic Five Food Groups and we'll put the minimum requirements in parentheses: Grains , Fruits , Vegetables , Proteins , Dairy . Did Penny do well in inputting all of these groups into her day?
Of course she missed the target in this area. The day contains a couple of lettuce leaves as a vegetable group food - but not quite enough to count towards a serving size.
She more than met the grain recommendations as well as the dairy given the cheese on the pizza, the sandwich and the cottage cheese for lunch.
As to protein, the cottage cheese contains hints of such - but is not qualified as an animal or vegetable protein source in a large way.
This day's menu was greatly lacking in protein sources - which is a huge point when dieting [or not] because it can assist in quelling appetite as well as in supporting muscle health. Keep in mind, our heart is one big muscle.
Day 2, Complex Carbohydrate, Low Fat, Rich Dietary Fiber, High Protein Diet Plan: 1500 kcals
Beverages Throughout Day: water
Breakfast: 1 serving of whole grain, high protein cereal, 1/2 cup of sliced strawberries, 1/2 cup of skim milk. 200 kcals [Food Group Totals: 1 Grain, .5 Fruit, .5 Dairy]
Morning Snack: one medium banana, 1/2 cup of skim milk 150 kcals [Food Group Totals: 1 Fruit, .5 Dairy]
Lunch: 3 ounces of tuna packed in spring water served with a teaspoon of light Mayo between two slices of whole grain bread along with leaves of lettuce and slices of sun-ripened tomato.
Also, 1/2 cup of low fat cottage cheese and an assortment of raw veggies: baby carrots, slices of cucumber, celery sticks. Penny will also enjoy one serving of tomato juice with her meal. 500 kcals [Food Group Totals: 2 Grains, 2 Vegetables, 1 Protein, 1 Dairy]
Afternoon Snack: 1 cup of reduced sugar orange juice plus 1 whole grain rice cake, 100 kcals [Food Group Totals: 1 Grain, 1 Fruit]
Dinner: frozen pizza - 1/2 cup of Mexican-seasoned pinto beans, 2 steamed corn tortilla shells, 1 ounce of low fat grated cheese, Mexican salsa, 1/2 cup of Spanish rice, 4 cups of shredded lettuce, petite chunks from one fresh tomato and finely chopped onion and cilantro. 400 kcals [Food Group Totals: 3 Grain, 1 Fruit (tomato), 1 Dairy, 1 Protein, 4.5 Vegetables]
Penny also has a leftover 150 kcals that she can use as her discretional energy - opting for foods that she enjoys to be inserted into her day.
Day 2 Dieting Notes
Penny ended up with an impressive balance in the area of nutrition. She met all of the minimal requirements - and then some. She had in total: 7 Grains, 3.5 Fruits, 6.5 Vegetables, 2 Proteins, 3 Dairy.
There are only positives related to this diet plan:
- Low in sodium content.
- Significant protein values found in the added protein cereal, in the tuna as well as in the beans.
- High in dietary fiber due to the whole grain food sources, the legumes and the fresh vegetables.
- Essential carbohydrate sources were of complex rather than of simple values. Simple carb examples include selections such as doughnuts and cookies.
- Penny planned her day so that she had discretional calories to use. This is also a recommendation of the USDA; it allows us to input those food favorites that we enjoy into our plan in moderate amounts - so that we don't go overboard.
Allowing about 1/10th of our daily energy needs as discretionary values is a good rule of thumb.
1. Day 1 of Penny's plan was extreme in simple carbohydrates, low in dietary fat and negligent in proteins, dietary fiber and vegetables. This isn't an example of a healthy weight loss plan.
Because carbohydrates - particularly those of simple origin react like a sponge within the body, Penny is apt to experience a slower rate of weight loss than if she followed the pattern of her Day 2 diet plan. It's going to be rough losing those 10 pounds using this menu as a daily eating pattern.
2. Day 2 is a complete weight loss plan, adequate in all Five Basic Food Groups. Penny is likely to see an acceleration of losing those 10 pounds when embracing a daily diet containing protein sources balanced with the other food groups.
Sample of Low Carb Diet Menu
Low Carb Restricted Diet Menu, Power Snacks for Carb Dieters, Cooking Tips for Removing Carbs
LOW CARB DIET TIPS
Try to keep your Low Carb Diet in perspective and think logically. Our low carb diet tips include:
1. Your doctor's approval to embark upon a carb restricted diet plan.
2. Cozy up to Complex Carbs which give you more for your Carb Buck than Simple Carbs. Examples of Complex Carbs include whole grain breads, brown rice and whole grain pastas.
3. Although you are counting carbs, keep in mind that weight is comprised of pounds. Pounds are comprised of calories - 3,500 calories to one pound of weight to be exact.
Therefore, when meal planning, you'll need to watch more than your carb count. Even though meat is virtually 'carbless', if you eat several pounds of meat per day, you'll gain rather than lose weight.
4. Be sure to add snacks to your diet plan throughout the day, as carbohydrates are the body's source for quick energy.
5. Keep in mind that there is a difference between Carbs and Net Carbs - so don't cut yourself short in the Carb Department.
6. The 'low carb' products aren't always the lowest in carbs. Check those nutrition labels for that honey of a Carb Deal.Keeping with the theme of Diet Bites, we must admit that we stand firmly locked in limbo regarding the low carb diet phase.
However, if you're intent on striking out on a restricted carb plan, then we certainly want to provide you with the best low carb tips - tips that will keep your Diet Journey safe.
The following is intended as a pattern menu to demonstrate what a low carb daily menu might consist of and should be used for informational purposes only.
SAMPLE CARB DIET MENU
Breakfast Carb Diet Menu: Bacon and cheese omelet.
Carbs & Power Snacks
Foods that are rich in fiber work well in keeping hunger at bay, as do foods that are complex carbohydrates. Good choices include:
- a bowl of oatmeal
Cooking Tips to Help Remove Carbs & Tips to Remove Carbs from Your existing Diet
Some tips to help remove carbs from your existing diet plan include:
- Always drain starchy foods, such as boiled potatoes before mashing OR pasta before serving.
- A friend of mine who is an avid carb dieter has this saying, "If it's white - don't eat it." I thought about that and she's pretty-much on target! Nonetheless, it's a very good rule of thumb when in doubt.
- Beware of the Baker whether you are carb dieting or not. Reducing foods that are high in sugar and fat is a good idea for everyone - carb dieting or not.
Low Carb Diets Come With Serious Health Risks
First, we must say that if you are considering a carb restricted diet plan for weight loss then it is imperative to meet with you doctor to discuss the specific carb diet plan that you're intending to pursue. Why so?
Because carb diet plans have been associated with a barrage of health issues including permanent health issues such as kidney damage and heart damage. In addition, restricted carb diets may prove lethal for certain individuals.
A few serious concerns with carb diet plans include:
- Carb diets embrace foods high in protein; when the food source is animal protein then cholesterol concerns arise.
- Carb diets exclude many healthy foods from the daily diet.
- Carb diets may also prohibit certain Food Groups from the daily diet.
- Carb diets contain an unlimited number of eggs which can impact cholesterol levels.
To learn more about how simple and complex carbohydrates impact body weight, we recommend these Diet Bites articles:
Diet Bites is a Trademark