sxc.hu: genkaku
I’m sick and tired of diets being so complicated… and I’m sure you are too!
So, here’s the most basic, easy to follow, and effective information I can give you on how to lose weight, without getting totally bamboozled with another complicated diet plan.
Include these foods in your daily weight loss plan:
Suggested for an intake of 1,600 calories — adjust as necessary for your own requirements
- 5 vegetables
- 2 fruits
- 4 wholegrains, or starchy carbs (like potatoes)
- 3 proteins
- 3 milk or dairy products
- 2 healthy fats
Here is a sample weight loss plan for one day — make sure you vary the individual items from day to day…
Sample Menu Plan: 1,600 Calories
Breakfast
Oatmeal (1/2 cup cooked)
Low fat milk (1 cup — to be used throughout day)
Berries (1/2 cup)
Lunch
Chicken breast (2oz)
Salad — baby spinach leaves, cherry tomatoes, cucumber, grated carrot
Wholegrain bread (1 slice)
Butter/margarine (1 tsp)
Natural yoghurt (1 cup)
Dinner
Salmon (4oz)
Vegetable stir-fry (3 cups)
Brown rice (1/2 cup)
Snacks
Orange (1 medium)
Natural nut butter (1 tbsp), with wholegrain bread (1 slice), toasted
Cheese (1oz)
Celery (3 sticks), with reduced fat hummus (2 tbsps)
Total calories: 1,587 (175g carb, 104g protein, 55g fat)
In the next few days I’m going to post my best foods for weight loss, so stay tuned for that.
I’d love to hear from you, too. Can you share your healthy weight loss plan with us below…
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"Great motivational material to absorb!! Thanks!" — Cindy Etier
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{ 15 comments… read them below or add one }
thanks mel I habeas been thinking for awhile that I need a easy plan and look at that u just gave me 1 I will definitely be using this asap
Have*
Hi Kelsey,
Great to hear from you. I hope this works for you. Simplicity is usually the best way to go.
I’ve personally found that the extra starches from grains, oatmeal, rice, and potatoes, was just more carbohydrate than my body needed. I shifted to more protein and omega -3′s and ate only fibrous vegetables and fruits for my carbs and started losing fat again. Down 10 lbs in 6 weeks while seeing my energy and strength go up. Everyone is different but if you’re struggling eating even “healthy” whole grains you may want to give this a try. Good luck everybody.
.-= Shane´s last blog ..Junk Food May Be As Addictive As Drugs =-.
Hi Shane,
I definitely think for some individuals cutting back on carbs can really work for them. I’m glad you’ve found success in that. As long as you are still feeling energetic and healthy then go with it. Do you plan to stay on this way of eating for a while/life? Do you have a lot of weight to lose?
I usually build most of my foods on low calorie torpedo rolls (about 100 calories each) and end up adding lettuce, tomato and onion. Here is today’s:
Thursday, November 04, 2010
Food Calories
coffee 30
egg product sandwich w/cheese 300
ham and cheese sandwich 350
banana 80
roll w/marg 125
2 boca burgers on french roll w/cheese 450
veggies 100
MDG 64 (ultra light beer) 64
Totals 1499
Works ok for me because I still eat food I like.
.-= John W. Zimmer´s last blog ..National Debt Dog and Pony Show =-.
Hi John,
What is “egg product sandwich”?
Hi Mel,
Lucerne, “Best of the Egg”
.-= John W. Zimmer´s last blog ..National Debt Dog and Pony Show =-.
Agh, I don’t know if that’s really caught on here in the UK… I have to say I like my eggs “whole”!!
That is a very good guideline.
Shane, this is just a guideline. You adapt to your tastes and habits.
John, I see you are relying of fake foods – egg product and boca burgers. Eat the real eggs for real nutrition, and taste might I add. Read current research on the subject. Also, the boca burgers? Again, eat organic meat instead for nutrition and taste, and please stay away from Soy products. Again, Read current research on the dangers of soy.
Use Mel’s guidelines, and eat real food.
Hi Rebel with a fork,
Thanks for your comments. I agree about eating real foods, that’s my ethos too. I suppose as John says, he is working on one change at a time.
Hi Rebel with a fork!
Thanks for the concern but as I have high blood pressure I eat low sodium, low fat and colesterol and have found that the soy and egg product help me to stay within my calories. I also eat turkey and black bean burgers… I like the taste.
After I get to my healthy weight I will probably modify a bit because I will then be able to eat more calories and maintain (will have to figure out the magic number at that point).
By the way I also drink diet sodas so I know I am making some trade offs… one change at a time.
.-= John W. Zimmer´s last blog ..National Debt Dog and Pony Show =-.
John,
Is this the normal amount of veg you eat in one day? It doesn’t seem like enough, although perhaps this isn’t a representative day for you?
kind of… I eat lettuce, tomatoes and onions in my lunch and dinner sandwiches too so I am probably getting my 3 to 5 servings… I have to work at getting enough fruit though as bananas and orange juice are about it.
.-= John W. Zimmer´s last blog ..National Debt Dog and Pony Show =-.
I believe we can always make improvements, it’s a “work in progress”!! Strive for variety, and you’ll be meeting your fruit and veg requirements. Best!
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