Diet for Women & Men

Written by Sky Taylor, Diet Bites

What to expect while losing weight, a free example of a healthy diet plan and tips.

All of the information in this article pertains to both women and men. We will address multiple topics that most individuals face while on a fat reduction plan - including the side effects and symptoms while losing - and we even have a healthy example of a free eating plan.

What is a Diet?

In actuality, we are all on a diet - a daily one patterned after the Food Pyramid.

But for many individuals, a diet is a reduced calorie plan for weight loss.

One would be very hard-pressed to name someone over the age of 21 who has not at one time or another, been on a restricted eating plan.

Therefore, losing excess fat is a very popular (albeit dreaded) activity.

The trouble with losing is that it generally takes a lot of hard work, motivation, and patience before the rewards can be reaped. But indeed, all the work involved is definitely worth the effort!

There are so many methods for losing: fad plans, low carb, high fiber, chocolate, rice (oh no Mr. Bill, here come the carbs!), cabbage soup, morning banana, three and seven day methods, Hollywood and Star varieties - and the list goes on and on and on .

If each of us had a dollar for every diet plan that has ever been marketed, we could buy something really nice.

With so many choices, how can an individual choose a plan that will work best for them? Never fear because we're here to parse the confusion.

Beginning on a Healthy Note That Lasts a Lifetime

It's a great time to say that if you are considering a calorie reduced plan, please meet with your doctor to discuss. Why so?

For one, you may have a hidden medical condition that triggered the weight gain, or you may have a hidden condition which would make a diet risky for your health.

In that event, your doctor may recommend a special eating plan for weight loss to meet your health and nutritional needs.

If you're female, the doctor will want to rule-out pregnancy. If you have a heart condition, or diabetes, your doctor will want to examine the plan you've chosen to ensure that it won't do your body more harm than good.

For example, one rich in sodium (salt) content could prove dangerous for the heart patient. One that is rich in proteins and poor in carbohydrates could result in serious issues for the diabetic.

So bottom line, meet with your doctor before the diet. And if you are like most individuals, getting rid of excess fat is just one of your fitness goals.

Ask your doctor the following questions at your visit:

- What is my recommended weight? AND, how many calories should I intake daily?

- How many servings from each food group would you recommend daily?

- How should I approach physical activity and incorporate that into my fitness plan?

- Is there a particular plan you would recommend for me based on current state of health?

- Are there any serious symptoms I should watch for while dieting that may signal my body is in trouble?

- Are there any safe medications that can assist me that would help me deal with hunger pains?

What to Expect While Dropping Pounds

When an individual strikes out on a new diet, their main focus is weight loss.

They are willing to do anything in their power to achieve such, and to meet all of their weight loss goals.

But as time marches on, the diet may not produce weight loss results fast enough for the dieter's personal preference.

In turn, the dieter becomes disheartened or discouraged and generally reverts to their former diet.

Other issues may also encourage the dieter to end their diet.

Therefore, knowing what to expect on a diet can assist the dieting in dealing with obstacles along the Old Diet Trail.

Expect any or all of the following side effects while on a diet:

Emotional Impact

- Mild Mood Swings are common while on a diet. As just mentioned, the dieter may be angry or irritated that the weight isn't coming off fast enough. They may even be aggravated that they are having to go on a diet to lose weight.

Physical Impact

- Hunger Pains while on a diet are unfortunately, the effects of less energy going into the body than on the former diet.

When hunger pains become very pronounced, this is a signal that too many calories have been cut from the daily diet.

We recommend that the individual determine the amount of calories necessary to support their recommended weight, then base their daily eating plan on that amount.

After all, once the fat is lost, the individual must consume a certain amount of calories in order to prevent the weight from coming back. The method of losing assists greatly in keeping hunger out of the big picture.

- Foul breath OR 'Diet Breath' is common.

- Constipation & Gas Problems Amid Dieting - Oh no, this isn't fun!

Planning Ahead

- Prepare for those moments when those favorite foods come a-calling. Formulating a back-up diet plan is key to achieving weight loss success.

- Aches and pains due to an increased amount of activity in the daily schedule. Activity should always be approached slowly and slowly increased in order to give the body an adjustment period.

Example of a Diet Plan

For many individuals, a 1200 calorie per day goal contains too little energy to meet the body's daily nutrient needs and should not be undertaken without serious thought, and in most events - without the recommendation and supervision of a qualified health care professional.

There are circumstances when a 1200 calorie plan may be prescribed.

An example: individuals requiring surgery whose weight factor into the success of the surgery.

On the other end of the spectrum, for the smaller adult, a 1200 kcal per day eating plan may be ideal because it is close to the recommended caloric intake - based on recommended weight.

In this event, it is vital that the individual base their reduction plan on the USDA Food Group Recommendations to ensure that daily essential nutrients are met.

The following is an example based on a 1200 Calorie Diet; the kcal values are in parenthesis.

Based on a 1,200 calorie per day diet, the USDA Food Recommendations will look something like this:

Fruits - 1 cup
Vegetables - 1.5 cups
Grains - 4 ounces
Mean & Beans - 3 ounces
Milk - 2 cups
Oils/Fats - 4 teaspoons
Discretionary Calories - allow about 170

Breakfast Meal Plate

Cereal and Banana
1 serving of cereal (110)
1 cup of skim milk (90)
1 small banana (90)

Morning Snack

Slimming Shake
1 cup of skim milk blended with 1/2 cup of frozen strawberries (110)

Lunch Meal Plan

Sandwich, Fresh Fruit
2 slices of whole grain bread (110)
3 ounces of lean deli meat (50)
Add any of the following and as much as you wish: any variety of lettuce, sliced tomato, sliced cucumber, sliced onion, pickles, chopped olives, sliced mushrooms, sprouts. Use mustard as your spread.
Also Add 1 plum (30) and a zero calorie beverage, tea or water.

Afternoon Snack

Enjoy 100 kcals worth of cottage cheese or anything you wish that contains about this amount of energy values.

Dinner Menu

Mexican Fiesta
Take note that losing pounds - as well as managing them in the future can be accomplished, even when dining out. For example, the choices on a restaurant menu would look something to this effect:
1/2 cup of refried or whole beans, peas or legumes (110)
3 corn tortilla shells (160)
2 cups of salad mix containing fresh, raw vegetables
1 ounce (or slice) of low fat cheese (50)
1 Tablespoon of reduced fat sour cream (40)
1/2 cup steamed Mexican or Spanish style rice (100)
zero calorie beverage, tea or water

Bedtime Snack

1 cup of whole strawberries (46) or 1/2 cup of any of the following berries: raspberries, blackberries, blueberries. Or, enjoy a cup of sliced peaches or melon of your choice.  

Caloric Needs While Losing 'it'

Calorie needs can be determined in the links listed above.

An eating plan that is too deficient in calories equals an unhealthy one, an unwise one, an unproductive one and almost-always, an unsuccessful plan.

We recommend three meals per day, including three snacks: a mid-morning snack, an afternoon snack and a bedtime snack.

Those little 100-calorie snack packages at the store make great snack options, as does single-serving low fat yogurt, reduced fat string cheese, jerky, skim milk + frozen fruit, raw veggies & fruit.

Beverages in the Diet Plan

It's a great idea for the pre-dieter to take stock of all the beverages in their eating plan - and in particular, the calories contained therein.

At times, opting for zero calorie beverages and skim milk might be all that is needed to generate the desired weight loss.

Good Health - Ordered by Doctor to Lose

If you have been ordered to go on a reducing diet by your health professional, you'll have to work very hard in strengthening your desire to drop the excess pounds.

Too many times, we rely on medications to take care of our illnesses or health issues rather than losing the fat and allowing the body to return to its healthy state OR to a healthier state.

At times, we are our own worst enemy when it comes to our good health. And it's just not fair that food is so tempting!

Your journey isn't going to be easy, but with determination and will power, you can certainly achieve weight loss by implementing a healthy eating and activity plan. Go tiger!

Weighing Tips

There is so much advice about this topic. We say, "Weigh as often as you like!"

Where Can I Find a Free Diet Plan?

You need look no further than this website. We have hundreds - if not thousands of pages of free menus, free planners, advice and motivation for meeting your fitness goals safely. We will assist in making your goals as easy as possible.


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