Easy Weight Loss Diet
Losing weight can be a challenge, especially if you have many pounds to lose. It can be difficult sifting through all the fad diets, and downright dangerous supplements and pills on the market today. How do you know what works and what doesn’t work?
The following diet has several positive attributes. Firstly, the diet is simple to follow and secondly you can follow this program when going out to dinner at restaurants or at a friend or family member’s home. Also the food you will be eating can be easily found at any supermarket or grocery store.
Breakfast:
1 slice of bread whole grain (the more whole grain the better) or 2 Rye crisp
2 TBS natural, no-sugar-added peanut butter
2 slices low fat cheese or 1 egg
2 slices of tomato
Coffee or tea (with no more than 2 tbsp of cream/no sugar)
Snack:
1 serving of fruit, an apple or orange or 1 cup of other fruit
Lunch:
250 grams (9 oz) of lettuce, radishes, cucumbers, peppers, or any low starch veggies
150 grams (5 oz) of lean protein (fish, chicken, tofu, lean pork or beef)
2 tbsp oil and 1 tbsp vinegar dressing
Snack:
1 serving fruit
Dinner:
250 grams (9 oz) of stir fried or steamed low starch veggies such as green beans, broccoli, peppers, mushrooms, cabbage, carrots (carrots limited to 1/2 cup). Should be stir fried or dressed in healthy oil, such as olive, flax oil (2 tbsp)
150 grams (5 oz) lean protein (chicken, fish or tofu)
Snack:
1 cup of no sugar Jello or
1 cup cherry tomatoes or
1 cup other veggies
Minimum of 12 oz of water a day (4 glasses). More is better.
Helpful hints:
You can ease into this diet by removing all sugar and refined flour products for the first week. In the second week remove all grains (bread/cereal/baked goods). On the week that you remove grains you might feel a little tired for a day or two but this will pass as your body will start using its own fat as fuel and your energy levels will rise. Try to schedule this low energy day or two on the weekend when you can relax and take naps if necessary.
It is essential to drink enough water and eat all the vegetables and the two servings of fruit. Without water and fiber, you may become constipated.
Remove salt from the diet too. Use herbs and spices to add flavor to your salad and stir-fries.
In order to monitor your progress and make any necessary changes you will want to keep a journal and write down everything you eat. It is also a good idea to weigh yourself every day. If you gain weight for three days in a row, then you are eating too much. A weight gain of one or two pounds is nothing to worry about and may be caused by something as simple as too much salt.
If you start obsessing to much about food, go out for a walk, read a book, watch a movie, call some one, or redirect you attention in some other way.
It is also important to do some sort of exercise while following this program. You don’t have to be an exercise junky: a simple 30 minute walk a day will help keep you motivated and feeling strong. You might also like to add yoga or pilates to your exercise routine.
Book Review: Change Your Brain, Change Your Body
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