Archive for September, 2009
Free Diet Plans (2,200 Calories)
Free Diet Menus
Losing weight is attainable if you know how to plan your diet while selecting a good menu to lose body fat. However, the key here is to consume a complete and balance diet to make sure that your diet goal is realistic and achievable.
Too often, more people want to shed the extra pounds the fastest way around. But there are actually few things needed to take into considerations on how to start your diet program.
Following are the simple guidance to start off your weight loss journey, this is also good for your diabetic diet.
Free Diet Plans and Nutritional Guidelines
1. Devote your meal consumptions to 4-6 small meals and snacks daily.
2. You must plan ahead by preparing your food the night before and make sure that you have low fat and fresh food around.
3. Start by counting your calories intake; don’t get too involved with your diet. Keep it simpler.
4. Eating food slowly is one way to tell your brain that you are full.
5. Choose healthy food like vegetables, fruits, beans, low fat or non fat dairy products, whole grain cereals, fish, skinless poultry and low fat meats.
6. Keep away from foods that are loaded with calories and fat.
.7. Refrain from eating foods that are high in sugars such the like of candy bars, pies, pastries and candy.
8. Take the first step in eating 5 total fruit and vegetable servings daily and use various type of vegetables and fruit in your nutrition plan.
Free diet Plans with 2200 calories
| Breakfast | |||||
|---|---|---|---|---|---|
| Amount | Item | Protein | Carbs | Fats | Calories |
| 12 ounces 1.5 cup 1 tbps 0.5 cup | coffee-w/caffeine cottage cheese - 1% fat cream,fluid,half and half fruit cocktail | 0.40 42.00 0.44 0.51 | 1.40 9.00 0.65 29.76 | 0.00 3.00 1.73 0.09 | 8.00 246.00 19.55 114.40 |
| Total: | 43.35 | 40.80 | 4.82 | 387.95 | |
| AM SNACK | |||||
| 1 EACH 1 EACH | apple-medium with peel Banana-medium 8 inch | 0.30 1.20 | 21.10 26.70 | 0.00 0.60 | 81.00 105.00 |
| Total : | 1.50 | 47.80 | 0.60 | 186.00 | |
| Lunch | |||||
| 1 each 2 each 2 cubic inch 0.15 cup 3 ounce | apple-medium with peel bread whole wheat-slice cheddar cheese mayo turkey breast/white meat | 0.30 6.00 8.47 0.32 25.50 | 21.10 24.00 0.44 8.47 0.00 | 0.00 2.00 11.27 11.77 0.60 | 81.00 140.00 136.88 137.37 114.75 |
| Total : | 40.58 | 53.96 | 25.64 | 610.00 | |
| PM SNACK | |||||
| 2 each 4 tsp 2 tbsp | bread-slice rye 7 grain jelly-any fruit flavor peanut butter | 10.00 0.00 8.00 | 72.00 16.00 7.00 | 4.00 0.00 16.30 | 180.00 56.00 190.00 |
| Total : | 18.00 | 95.00 | 20.30 | 426.00 | |
| Dinner | |||||
| 4 ounces 1.5 cup 4 tbsp - 0.25 cup 1 small | chicken breast/ white meat rice-white cook steamed Thousand island-reduced cal. Kraft croutons-plain salad-sm. Garden w/tomato, onion | 35.20 9.00 0.00 - 9.00 1.30 | 0.00 93.00 12.00 - 5.50 9.50 | 4.00 0.00 4.00 - 0.50 0.40 | 187.00 246.00 80.00 - 30.50 49.00 |
| Total : | 54.50 | 120.00 | 8.90 | 592.50 | |
| GRAND TOTAL : | 157.93 | 357.56 | 60.26 | 2202.45 |
Lose Belly Fat / How To Lose Belly Fat
5 Foods To Lose Belly Fat
Nutrition plays an important role if you wish to lose belly fat and get that flat abs. In order to look good and feel better, you should lower your belly fat levels to reduce the risk of diabetes, heart disease and other serious health issues.
However, regardless how frequent you work out, you cannot out train unhealthy diet. Unluckily, belly fat is one of the toughest parts of the body to eliminate, but good thing there are various simple steps you can take to start deflating that stratum of unpleasant belly fat surrounding your middle area.
How to Lose Belly Fat
You must learn how to choose the right kind of fat to Lose Belly Fat like the monounsaturated fatty acids or MUFA. There are plenty of scrumptious foods that are high in MUFA yet create natural substitutes for many unhealthy fats in your usual food.
1. Eggs - are loaded of proteins that make you feel full and help delay hunger. These are perfect for anybody who wishes to lose belly fat.
2. Olive Oil – is one essential fat our body needs, it is also rich of antioxidants that help fight diseases and the effects of aging.
3. Grapefruit – this fruit is loaded with Vitamin C and can help you lose belly fat because it slow down the digesting process to make you feel full.
4. Salmon - A great source of protein and healthy Omega-3 fatty acids.
5. Tomatoes – Loaded of Iron and Potassium as well as Vitamins C and A plus this super vegetable contains a large amount of antioxidants that may lower the possibility of getting cancer.
Portion Control is still important if you want to Lose Belly Fat. Make sure to keep at least 20 or 35% of these fats in your daily calorie intake.
Lack of Sleep – The Reasons Why We Eat Too Much
Why We Eat Too Much: Lack of Sleep
We are aware that eating the right portion is one way to shed off those unwanted pounds or maintain a healthy diet. The reason why we are so quick to overdo when it comes to eating is because we are not getting enough rest and snooze, which means you are sleep deprived. There are 2 hormones that control our appetite and make ourselves feel full, these hormones are called ghrelin and leptin.
These 2 weight related hormones are affected when our bodies doesn’t get the proper amount of sleep they need. Following some research, participants who slept for only 4 hours had dramatically decreased in leptin, the hormone that tells the brain you are already full. However, the other hormone that triggers hunger has increased to 28% according to studies.
Sleep Deprivation
This means if you are not having enough sleep at night, you are likely to eat more because your appetite has increased. So if you are sleep deprived there is a tendency to crave for high carb, sugary food for quick energy and comfort which creates havoc to your diet.
From my personal experience, I could vouch that this is so true because I find it hard to get a full night sleep after my baby was born and I can’t get a catnap during daytime to catch up. Therefore, I was wondering why I started craving foods like sweets, pizza or even just the smell of chocolate-chip cookies can cause me to forget all my diet. Now I realized that sleep deprivation or lack of sleep can really ruin my plan to lose weight.
Ensure to get at most 7 hours of sleep or at least some shut eye during daytime, if you are feeling exhausted, you can grab some food that contains high-fiber carbs like whole grain bread, oatmeal and whole wheat pasta along with protein to avoid unnecessary cravings and get that energy.
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