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Diet Free Diets at Diet Bites | The Pyramid Diet™ | The Best 3 Day Diet Plan | 7 Day Diet What is a Diet? In actuality, we are all on a diet - a daily diet 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 diet. Therefore, diet is a very popular activity; the trouble with diet is that it generally takes a lot of hard work, diet motivation, and patience before the rewards can be reaped. But indeed, all the work involved is definitely worth the rewards! There are so many types of diets: the fad diet, the low carb diet, the high fiber diet, the chocolate diet, the rice diet (oh no Mr. Bill, here come the carbs!), the cabbage soup diet, the morning banana diet, the three day diet, the seven day diet, the Hollywood diet and the list goes on and on and on like a broken Diet Record. 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 diet that will work best for them? Never fear because Diet Bites is here to 'un-stir the Diet Confusion'.
It's a great time to say that if you are considering going on a diet, 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 diet 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 diet you plan to go on to ensure that the diet won't do your body more harm than good. For example, a diet rich in sodium (salt) content could prove dangerous for the heart patient. A diet rich in proteins and poor in carbs could result in serious issues for the diabetic. So bottom line, meet with your doctor before the diet. Ask the following questions at your visit:
What to Expect on Your Diet 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 while on a diet: - 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. - 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. Diet Bites recommends that the dieter determine the amount of calories necessary to support their recommended weight, then base their daily diet on that amount. After all, once the weight is lost, the individual must consume a certain amount of calories in order to prevent the weight from coming back. The method of dieting assists greatly in keeping hunger out of the big picture. - While on a diet, prepare for those moments when those favorite foods come a-calling. Formulating a back-up diet plan is key to achieving weight loss success. - Foul breath OR 'Diet Breath' is common amid dieting. - Aches and pains often accompany a diet because the dieter incorporates activity into their daily schedule. Activity should always be approached slowly and slowly increased in order to give the body an adjustment period. - Constipation & Gas Problems Amid Dieting - Oh no, this isn't fun! What Health & Personal Rewards Can Be Expected With a Successful Diet? Personal Rewards associated with a successful diet include a boost in self-esteem, a trimmer body, smaller clothes, and a brighter smile looking back at you. Unfortunately, individuals tend to judge one another based on looks. A thinner individual may suddenly find a promotion in store, or an exciting romance. Health Rewards associated with a successful diet include an increase in mental alertness, less body aches that were caused by too much weight on the body frame, over-all better health including a healthier heart which doesn't have to work so hard to support the unwanted weight. Other health rewards include an increase in agility, an increase in sex drive, a decrease in health risks for developing certain health issues such as heart disease and diabetes; elevated blood pressure may stabilize in addition to elevated glucose levels. Adopting a healthier diet can also lead to a longer, more productive life. The Bad Diet Although a diet low in calories and filled with only a handful of particular foods may sound tempting, they almost-always lead to Diet Failure and ill health. Diets to avoid include:
The Good Diet - The Healthy Diet The Good Diet includes all of the following elements:
Healthy Foods to Include in the Daily Diet So much has been said and written about super foods that it's getting a little Diet Crazy. In actuality, ALL natural foods can be considered super foods. This is Diet Bites's short list of healthy foods to include in any diet plan: Proteins, Beans & Meat Group: All lean meats with visible fat and skin removed; limit red meats and eat fish 2-3 times per week for that oh-so-important dose of Omega 3's. Also include the following foods in the diet: peanut butter, nuts, seeds, eggs and beans. As a note for eggs, the current recommendation is 1 egg per day and that includes eggs that have been used to prepare the foods included in the diet throughout the day. The white of the egg is cholesterol-free and can be enjoyed freely. It's the yolk that holds the cholesterol - and that's no yolk! Grain Group: Opt for whole grains whenever possible. Foods to include in the daily diet include: oats, whole grain cereals, whole grain breads, brown and white rice, whole grain pasta, and tortillas. Vegetable Group: Oh my - a lot of great super foods to be found in this Food Group. The downside is that there are many individuals who just don't like their vegetables OR who prefer to drown them in butter, cream sauces, and cheese. Trust us - the less butter, margarine and cheese that the dieter consumes, the less will be desired over time. There's nothing quite as tasty as the pure and simple goodness of vegetables prepared in their natural state. Diet Bites short list of vegetables to include in the daily diet are: both yellow and orange vegetables, a few cups of leafy vegetables - and most are extremely low in calories making them a dieter's delight! We also recommend that the diet include a substantial amount of raw vegetables. Experiencing that 'crunch' is not only fun, the raw vegetables are superb in assisting with dental health. Another great snippet is that vegetables in their raw state are extremely low in calories. Example: Lettuce - most varieties contain about 5 calories per cup, chopped. Fruit Group: There are times when the body craves a particular food, including fruit - and at times, we'll get on a 'Food Kick'. We may eat bananas until they run out of our ears, but it keeps the appetite curious when we toss something new into the Diet Formula. Aim to enjoy ALL types of fruit, ensuring that citrus fruit is also a part of your daily diet. Citrus is fantastic for building immunity. And when one is on a diet, the last thing they need is to fall ill. Dairy Group: Skim Milk, Low Fat Cheese, Low Fat Yogurt, Low Fat Cottage Cheese, Reduced Fat Sour Cream, Light Cream Cheese; take note that many low fat dairy products contain more calcium benefits than their regular counterparts. You may find these Diet Bites' links helpful when choosing from the Food Groups: Calories, Fruit Food Group | Calories, Vegetable Food Group | Calories, Dairy Food Group | Calories, Grain Food Group | Calories, Protein Food Group How Fast Can I Lose Weight on a Diet? The rate of weight loss depends upon the calorie content in the diet plan and how that amount is applied to your body's calorie needs. A diet deficient in calories can actually slow down the metabolism as the body struggles to conserve precious calories. It has no way of knowing that fewer calories are purposely being fed into the body in an attempt to lose weight. Although the weight loss process can be frustrating and time consuming, what if you were stranded and hurt out in the wilderness? In fact, it is a very good thing that the body is so wise in Calorie Distribution, protecting our very lives. Some dieters find it difficult to accept that in time, the unwanted weight will go away if they are persistent with their diet, particularly those individuals who have always experienced weight issues. It may seem at times that the weight is there to stay - no matter how hard we try, no matter how loyal we are to our diet. But in time, the body will gradually adjust to all the good things that the new, healthy diet is bringing to the Diet Table. When dieting, expect a rate of about 2 pounds per week which is not only a safe rate of weight loss, it's also a rate that can equate to PERMANENT weight loss. One pound consists of 3,500 calories. To lose one pound per week, the dieter must decrease their current calorie consumption by 500 calories per day OR expend up to 500 more calories in energy. To lose 2 pounds per week, the dieter must decrease their current calorie consumption by 1,000 calories per day OR expend up to 1,000 more calories in energy. Calories can be expended (burned) by a decrease in calories in the diet OR through activity OR by using a combination of exercise PLUS less calories in the daily diet. Example of a Diet For many individuals, a 1200 calorie diet contains too few calories 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 diet may be prescribed. An example: individuals requiring surgery whose weight factor into the success of the surgery. On the other Diet Hand, for the smaller adult, a 1200 calorie diet may fit the bill where weight loss is concerned because it is close to the recommended caloric intake - based on recommended weight. In this event, it is vital that the dieter base their weight loss plan on the USDA Food Group Recommendations to ensure that daily nutrients are met. The following is an example based on a 1200 Calorie Diet:
Breakfast - 1200 Calorie Diet & Meal Plan
Morning Snack - 1200 Calorie Diet & Meal Plan
Lunch - 1200 Calorie Diet & Meal Plan
Afternoon Snack - 1200 Calorie Diet & Meal Plan Enjoy 100 calories worth of cottage cheese or anything you wish that contains about 100 calories. Dinner - 1200 Calorie Diet & Meal Plan
Simply warm flour tortillas and beans. Fill tortillas with beans, cheese and sour cream. You may also add the cooked rice if desired, or serve it on the side. Roll the flour tortillas and enjoy. You may also use all the salsa you wish, or you may opt for jarred cheese sauce found in the chip section at your local market which contains about 40-50 calories per serving (2 Tablespoons or 1/4 cup). Bedtime Snack - 1200 Calorie Diet & Meal Plan 1 cup of whole strawberries (46 calories) Nutritional Data - 1200 Calorie Diet & Meal Plan Our example of a 1200 Calories Diet contains the following food group serving amounts: 3 Servings from the Fruit Group, 5 Servings from the Grain Group, 2 Servings from the Vegetable Group, 4 Servings from the Dairy Group and 2 Servings from the Meat & Bean Group. A Diet Can Be Difficult Rarely is a diet a simple undertaking, and the more weight a dieter has to lose, the more difficult the diet process. If you're planning on a new diet, we strongly recommend that you gather up all the information that you can that fits into YOUR Diet Puzzle. Determine your calorie needs, and the amount of servings that your body requires from the Food Groups. Choose your activities wisely and choose activities that you know you'll want to continue throughout your life. And once you start your diet, keep up the good work and follow through until you have reached all your weight loss goals. Here are a few articles at Diet Bites that can assist in the weight loss process: What Should I Weigh? | Reasons Why My Last Diet May Have Failed | Free Recommended Weight Chart for Men | Free Recommended Weight Chart for Women | Calories Burned During Activity & Exercise | Typical Diet Foods Associated with Weight Loss Failure | Healthy Foods Lowest in Calories | How to Calculate Calories | Personal Calories Needs Not Everyone Should Diet Can anyone go on a diet? A calorie-reduced plan for weight loss? There are times when certain health conditions exist in which the individual must be closely monitored by a professional, particularly the individual's daily diet. The following individuals are likely to increase health risks and complications by dieting and should always seek their doctor's assistance for such:
Starting a New Diet Getting started on a new diet can be exciting and stressful. Most dieters start out fast and go beyond the call of Diet Duty to lose those unwanted pounds. As time goes by, Diet Motivation declines. Suddenly, that cupcake or cookie or mac 'n cheese look so much better than the bland, boring diet. Diet Bites advises approaching weight loss sensibly. As mentioned above, work to gather all your personal facts. Visit with your doctor. Learn from your past Diet Mistakes. Add a healthy dose of activity into your daily schedule - something that you'll stick with. Have a back-up diet plan in place. Enjoy ALL the Food Groups in your diet. Watch and limit the additives on natural food selections. Ask yourself, "Do I really need all that margarine OR butter on my corn? On my potato? Can I enjoy my peas without the cream sauce? Rather than cheese nachos, can I enjoy a piece of grilled chicken instead for less fat and calories?' And once the diet is started, don't fall off the Diet Wagon. Otherwise, the old familiar Diet Yo Yo might come into play, which often leads into a fray of eternal dieting. The Fad Diet When a diet isn't based on the healthy Food Groups, it's considered a fad diet. A fad diet may focus on one food, such as enjoying only bananas for the day. A fad diet may severely cut carbs from the daily diet. A fad diet may include a guaranteed miracle diet pill or diet tonic. A fad diet may include an overabundance of activity - a level that may take hours to achieve. Can you really keep up with this level of activity? Can you deal with the time it is carving from your life? These are a couple of examples of the questions you might ask yourself. At times, dieters become wrapped-up in the moment, but once they start their diet, they quickly get disappointed when they realize that losing weight with a fad diet isn't doable OR easy. And on that note, can you name one person that you know who has went on a fad diet AND kept the weight off for more than 10 years? Five years? The facts remain that fad diets tend to do more harm to the body than good and that the majority of dieters who lose weight using a fad diet, gain the weight back rapidly once the fad diet has been discarded. Yo Yo Diet Habits The Yo Yo Diet becomes a high risk window when the dieter doesn't follow his diet plan through - the dieter simply quits the diet mid-stream. This signals that the diet wasn't a good match for the individual. All would be fine if the dieter had a back-up diet plan in place, but more often than not, the diet ends with a binge. It's how almost-all diets end, unfortunately. The problem with 'quitting a diet' is that an individual may fall into Yo Yo Dieting. In short, they are always on a diet. They may start a diet on Monday morning and quit by the end of the week. Or, they may start a diet on Monday morning and quit the diet at lunch. Even when weight loss is successful, a Yo Yo Dieter quickly regains the weight once the diet is stopped. Not only is the lost weight regained, but generally, additional weight. And those up's and down's in weight are very unhealthy for the body as it struggles to achieve a balance. Exercise & Diet Again, we cannot stress enough that an exercise and activity plan should be doable. If the exercise is too brutal, the dieter simply can't keep up with the program - not to mention all those aches and pains associated with over-activity. Aim for a healthy balance, not only with the foods in your daily diet, but also with your activity level. When the diet starts, if you are not used to activity, we suggest walking. Aim to walk for 5 minutes per day, then move up to 10 minutes per day - then 15 minutes and so forth. Generally, a 15 minute brisk walk every day will do wonders to tone the body, and in assisting the digestive track, and in boosting metabolism rate - and in making the dieter feel healthier. You may not get a Gold Medal, but you'll feel like a million bucks. Calories in the Diet Calorie needs can be determined in the links listed above. A diet that is too deficient in calories equals an unhealthy diet, an unwise diet, an unproductive diet and almost-always, an unsuccessful diet. Diet Bites recommends 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 It's a great idea for the pre-dieter to take stock of all the beverages in their daily diet - 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. Diet for Good Health - Ordered by Doctor to Go On a Diet If you have been ordered to go on a diet by your health professional, you'll have to work very hard in strengthening your desire to drop the unwanted weight. Too many times, we rely on medications to take care of our illnesses or health issues rather than dropping the weight and allowing the body to return to its healthy state OR a healthier state. 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 diet and activity plan. Go tiger! Weighing on a Diet There is so much advice about weighting while on a diet. Diet Bites says, "Weigh as often as you like!" Where Can I Find a Free Diet Plan? If you're searching for a free diet plan, you need look no further than Diet Bites. We have hundreds - if not thousands of pages of free diet menus, free diet planners, free diet advice and free diet motivation. Diet Bites will assist in making weight loss as easy as possible. Simply click on the links at the top of this page to view some of our most popular diets.
Diet Bites - Easy, Free Diet Plan for Quick, Healthy Weight Loss Free Diet Plans for Weight Loss - Diet Bites has real free diet plans - not links that lead to nowhere. Like our newest free diet plan, the Choose & Lose Diet™. With the holidays over the horizon, it's a great time to enjoy the warmer weather and light menus so you'll look your best - as well as feel your best by the time those holidays arrive. Fun Health & Diet Quiz - A fun quiz for health seekers. 10 Dieting Mistakes - Ten dieting mistakes that can strangle a diet to death. The Diet Egg Directory - Something to really crow about! Our egg directory includes information for dieters on egg calories, cholesterol - and some snazzy recipes. On a Diet But Can't Lose Weight - "I can't lose weight. What am I doing wrong?" Grab your magnifying glass and Sherlock hat because it's time for a bit of Diet Sleuthing. Diet Bites 3 Day High Fiber Diet - It's the dawn of the Age of Fiber - and lucky you, because a diet rich in fiber will not only help erase those pesky pounds, it can also bump-up the grade on anyone's Health Report Card. Choose to Lose Diet Plan - Choose & Lose - it's that simple. And with a month's worth of low calorie menu options, our Choose & Lose Diet Plan makes sure that there is no room for boredom.
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