Guide To Diets

When selecting a menu to lose body fat, make sure you are consuming a balanced and complete diet. Your should try to set realistic and attainable weight loss and diet goals. Once you have started your diet, don’t get discouraged, one step back is just that, not a reason to quit.

You can start by following the simple guidelines below.

Nutritional and Diet Menu Guidelines:

1. Commit to consuming 4 - 6 small meals and snacks everyday.
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
3. Keep it simple. Don’t get too caught up on the specifics or your diet. Start by simply just counting calories.
4. Eat your foods slower.
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry
6. Avoid foods that are high in fat and calories.
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

A good sample diet of 2200 calories might look like this:

Breakfast
Amount Item Protein Carbs Fats Calories
12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00
1.5 cup cottage cheese - 1% fat 42.00 9.00 3.00 246.00
1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55
0.5 cup fruit cocktail 0.51 29.76 0.09 114.40
Total: 43.35 40.80 4.82 387.95
AM Snack
1 each apple-medium with peel 0.30 21.10 0.00 81.00
1 each Banana-medium 8 inch 1.20 26.70 0.60 105.00
Total: 1.50 47.80 0.60 186.00
Lunch
1 each apple-medium with peel 0.30 21.10 0.00 81.00
2 each bread whole wheat-slice 6.00 24.00 2.00 140.00
2 cubic inch cheddar cheese 8.47 0.44 11.27 136.88
.15 cup mayo 0.32 8.47 11.77 137.37
3 ounce turkey breast/white meat 25.50 0.00 0.60 114.75
Total: 40.58 53.96 25.64 610.00
PM Snack
2 each bread-slice rye 7 grain 10.00 72.00 4.00 180.00
4 tsp jelly-any fruit flavor 0.00 16.00 0.00 56.00
2 tbps peanut butter 8.00 7.00 16.30 190.00
Total: 18.00 95.00 20.30 426.00
Dinner
4 ounces chicken breast/ white meat 35.20 0.00 4.00 187.00
1.5 cup rice-white cook steamed 9.00 93.00 0.00 246.00
4 tbps Thousand island-reduced cal. Kraft 0.00 12.00 4.00 80.00
0.25 cup croutons-plain 9.00 5.50 0.50 30.50
1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00
Total: 54.50 120.00 8.90 592.50

Grand Total: 157.93 357.56 60.26 2202.45
Grocery List
Food Quantity
Apple - medium with peel 14 each
Banana - medium 8 inch 7 each
Bread - slice rye 7 grain 14 each
Bread whole wheat - slice 14 each
Cheese, cheddar 14 cubic inch
Chicken Breast / White Meat 28 ounces
Coffee- w/caffeine 84 ounces
Cottage cheese - 1 % fat 10.5 cups
Cream, fluid, half and half 7 tablespoons
Croutons - plain 2 cups
Fruit cocktail 3.5 cups
Jelly - any flavor 28 tea spoons
Mayo type, reg., w/salt 1 cup
Peanut Butter 14 table spoons
Rice - white cook steamed 10.5 cups
Salad - small garden 7 small
Thousand island - reduced cal. 28 table spoons
Turkey Breast / White Meat 21 ounces

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