About the Daily Diet & Dieting for Weight Loss

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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 is my recommended weight? AND, how many calories should I intake daily in my diet?

- How many servings from each food group would you recommend for my diet?

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

- Is there a particular diet 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 while I diet that would help me deal with hunger pains?

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!

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

Cereal and Banana

1 serving of cereal (110 calories)

1 cup of skim milk (90 calories)

1 small banana (90 calories)

Morning Snack - 1200 Calorie Diet & Meal Plan

Slimming Shake

1 cup of skim milk blended with 1/2 cup of frozen strawberries (about 110 calories)

Lunch - 1200 Calorie Diet & Meal Plan

Sandwich, Fresh Fruit

2 slices of whole grain bread (110 calories total)

3 ounces of lean deli meat (50 calories worth)

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.

1 plum (30 calories)

zero calorie beverage, tea or water

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

Mexican Fiesta

1/2 cup of your favorite beans (110 calories)

2 small flour tortilla shells OR 1 large flour tortilla shell (160 calories worth)

1 cup of shredded lettuce, any variety

1 slice of low fat mozzarella cheese (50 calories)

1 serving of light sour cream (40 calories)

rice (100 calories worth)

zero calorie beverage, tea or water

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.

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.

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