Can someone please help me planning my diet ?
156929
I used to be 10kgs overweight and did the following (Lost about .5kgs each week over a four month period, trimed down more after that and am now at a stable weight with < 6% body fat)\n\nFollow the 80/20 rule. \n\nIf your diet is really bad, focus 80% on that, 20% on exercise.\nNutrition:\ncut out alcohol\nbalance 1 portion protein/1 portion carbs in every meal. A portion is what can fit easily in one hand - and eat lots of vegetables\ndrink 2 litres water\nhave 5-6 meals a day\nplan your meals the night before - be prepared\nuse only slim foods - no chikcen skin, no cream, no lollies/sweets. cut out butter, mayonaise etc, pizza, fried foods\nExercise:\nModerate all round for first 3-4 weeks - but - each worekout consists of 4-5 exercises, with 6 reps each:\n\ne.g Bench Press\nset 1: 12 reps, 60kg\nset 2: 10 reps increase weight 65kg\nset 3: 8 reps increase weight 70kg\nset 4: 6 reps increase weight 72.5kg\nset 5: 12 reps increase weight 75kg\nset 6: 12 reps new exercise from same body group e.g. incline press 50kg\n\nIf you want to focus on abs, do 3x20 crunches on a swiss/ exercise ball after each workout session.\n\nTip: your workout should only take 45mins each day - and try to do a minimum of 3-4 days per week. If you are keen on running, fit this in for 20 minutes every other day.\n\nDo this and you could expect to loose up to 0.5 kg per week, maybe even a kilo per week 9but no more as your body will not cope with such a rapid weight loss)
1092068
Hello Dear,you sound a good person and mummy..I am glad that you are not crazy about those stupid pills and all that advertisement on mirracle remedies. I would recommend you one dietsry plan and I am sure it will work for you,as far as you are consistent and don't lack will and motivation.It's rather simple.Ear separately all the proteins(milk,eggs,fish etc) and don't mess them with any carbohidrates(pasta,bread etc) at least for two weeks.Eat normally,don't skip a meal,preferably not large portions.For example if you decide to eat a steak,add abundant salad,like tomatoes,cucumber,lettuce etc.add some oil(Olive is the best)..if you choose to eat carbohidrates take a loaf of bread and make a sandwich with all you have in mind without cheese,meat etc. If you stick to that,naturally for at about a week or so you'll reduce your weight with 3 to 5 kilograms. Drink a few cups od green tea,fresh juices..as to your phisical activity REally amazing is the effect of WALKING..JUST WALK(5-6km per day)..and let me know how's going in..Good luck!!
712111
Ok, Kassie.\n\n1.  Take a mult-vitamin and a fiber pill everyday.\n2.   Always eat a good breakfast...the o's are good with non-fat milk.\n3.  Add more fruit & vegetables...more fiber.\n4.  Add yogurt...if you can\n5. Walk a little more - and try going up and down the stairs 3-5 minutes...slowly each day....\n6.  Please be patient with your weight loss, and this will help you keep it off...it's a life change.\n7.  Forget white sugar, white flour, and soda, unless the soda is made with splenda 0-calories.\n8.  Choose bread 8-12 grain.\n9.  Make a list of all the attributes or qualities of those you admire, see how you have some of these, and what you want out of life.\n10.  Make a list of what's bugging you, what you don't like, and then what people have hurt you.\n11.  After you make the list of what's bugging you , tear it up and throw it away....it served a purpose to get you to face what's bugging you...but that's over!\n12.  Make a list of where you want to travel in life...\n13.  As you accomplish what you wan out of life, cross those things off the list.\n\n14.  You will feel better as you take back control...so smile and I would like you to smile every time you pass a mirror, yes a big smile...that you are taking back your life.\n\n15. At least one meal a week, eat anything you want...and then go back to eating healthy.\n\n16.  If you want candy, choose dark chocolate with little sugar.\n\nWhenever you feel something bug you, write it down...face it, and tear it up and throw it away.\n\nYou have the right to be happy...take slow steps now because of the hip surgeries...but you will succeed with this life change.
1042962
OK, if you were to just eat your choice of calories up to 1200 you need to consider some things. Yes, you will lose weight, but you may gain body fat. \n\nTake pies for example. They contain about 400 calories. You could eat 3 pies per day and be within 1200 calories. But, what you need to consider is that there is about 30g of fat in each pie so you will be consuming 90g fat. Carbs is about 120g, protein is 60g. In all you can't get all your nutrients so it's not a great diet. \n\nIf you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit. Stop making some major mistakes wake up earlier and get active earlier your metabolism is sluggish and needs to be woken up this is half your problem. \n\nHere are the golden rules: \nInitially cut down to 1200 calories. \nExercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life!\nMake low fat dairy choices \n\nFollow this menu plan as a suggestion: \nBreakfast 7am - 1 cup hot water w lemon\n20 minutes later have a bowel of oats w water (no honey) OR\nfruit salad w low GI soy yogurt\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - multigrain sandwich w 50g tuna & salad (no butter)\nSnack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt\nDinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato\nSnack - 1 scoop of low cal low fat ice cream (if hungry)\n\nExercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running, go hard up stair wells and cycling. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nTo maintain you can increase calories to 1500 and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
216321
A good meal plan to follow and lose weight quickly is the following:\n\n1) Drink 8 glasses of water/ day. Preferably 2 glasses before meals and the rest in between...or whatever works for you.\n\n2) Eat daily three portions of protein. I myself prefer to eat vegetarian protein rather than animal based protein. \n\nFor breakfast eat:\n2 eggs or 1 cup cottage cheese\n2 slices of whole wheat toast\n1 fruit\n2 glasses of water\nsome kind of fat--if you are not allergic to nuts, eat 8 almonds.\n\nSnack\nYou can eat a fruit or a cup of low fat yogurt\n\nLunch\nEat a salad with 1 cup of cucumbers, 1 cup of lettuce, 1 cup tomatoes or whatever vegetable all 1 cup, except for carrots--only 1/4 cup.\n4 slices of vegetarian bologna or a chicken breast\n2 slices of whole wheat bread\nno juice--you may drink iced tea with lemon.\n\n2nd Snack\nanother fruit\n(when snacking stay away from chips, chocolates--if you feel the need to eat something chocolaty, eat a cup of chocolate pudding (Huntz or Jello) if you want chips buy Quaker products, like rice cakes or rice tortilla chips. They are low fat, but very tasty!!!)\n\nDinner\nIncorporate whatever you like, but remember that your plate must be divided into 30% protein, 30% fat and 40%carbohydrates. A typical dinner would be 1 chicken breast, salad and 1/4 cup brown rice.\nIced tea.\n\nSnack 3\n1 cup of popcorn or a glass of milk.\n\nFollow this plan for a week and you'll see the difference =)\nBest regards.
156907
This source link is great. Check out the heading "What You Should Eat & Why". Good luck!
170362
Here is a pretty good work out and diet that works for me. Hope it helps.\n\n\n\nMonday:\n# Breakfast: 1 cup oatmeal and an orange\n# Mid-morning snack: soy protein drink\n# Lunch: 3 oz. broiled chicken salad w/mixed greens and half an alvacado\n# Midafternoon snack: almond butter on apple\n# Dinner: 3 eggs, veggies, and salad\n\nTuesday:\n# Breakfast: 1 cup Cream of Wheat and one slice of melon\n# Midmorning snack: vanilla protein shake\n# Lunch: 4 oz. stir-fry shrimp, salad\n# Midafternoon snack: pure protein bar\n# Dinner: 3 oz. chicken w/veggies\n\nWednesday:\n# Breakfast: oatmeal w/almond flakes\n# Midmorning snack: 1 cup low-fat cottage cheese and an orange\n# Lunch: 4 oz. grilled salmon\n# Midafternoon snack: half a melon\n# Dinner: 2 slices of pizza (wow)\n\nThursday\n# Breakfast: 3 scrambled eggs\n# Midmorning snack: apple\n# Lunch: 3 oz. chicken and veggies\n# Midafternoon snack: one protein bar\n# Dinner: 4 oz. tuna and veggies\n\nFriday:\n# Breafkast: oatmeal & apple\n# Midmorning snack: protein shake\n# Lunch: turkey salad (4.5 oz.)\n# Midafternoon snack: two cups of fruit\n# Dinner: chicken n dumplings\n\nWorkout\n\nMonday:\n# 10 min. warmup jog\n# four sets of 15 crunches, 15 bicycle twists, 15 leg raises\n# 30 mins. on the Stairmaster\n\nTuesday:\n# 10 min. warmup jog\n# four sets of 15 crunches, 15 bicycle twists, 15 leg raises\n# one hour upper body tone-up with light dumbbells (lotta work)\n# four sets of bicep curls mixed in with four sets of 20 tricep kickbacks\n\n(biceps: let your arms hang at your sides, bend elbows, bring weights up to chest level then drop down. tricep kickbacks: bend at waist so your body is at a 90 degree angle. hold dumbbels at chest level and bend elbows at waist. push behind you until your arm is straight, working the muscle at the back of your arm. there are also a bunch of other exercises done with weights)\n\nWednesday:\n# one hour hike w/friends or one hour yoga class\n\nThursday:\n\nTake a break! It's best to work out for 3 days, then take a day off for one.\n\nFriday:\n# 10 minute warmup jog\n# 20 minute stretch\n# four sets of 15 crunches, 15 bicycle twists, 15 leg raises\n# 20 minute treadmill jog
1044169
Stick to eating 5 very small healthy meals per day of either; meat, fish, chicken, eggs, fruit, vegetables, skinny milk, low fat yogurt, and low fat cheese. \n\nIncrease your exercise to walking every morning before anything else, and every night after dinner. 20 minutes in each direction at a fast steady pace. Buy a dog or walk some neighbours dog for protection or company.\n\nBest of Luck.
1101161
no go natural a proper diet and exercise plan
889793
look at my profile , you will find great website , with variety, diet plans and free journals\n\ngood luck\n: )
619218
You really need to talk to a registered dietitian.\nGood luck.
567006
If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit. \n\nHere are the golden rules: \nInitially cut down to 1200 (women) - 1500 (men) calories. \nExercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life!\nMake low fat dairy choices \n\nFollow this menu plan as a suggestion: \nBreakfast 7am - 1 cup hot water w lemon\n20 minutes later have a bowel of oats w water (no honey) OR\nfruit salad w low GI soy yogurt\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - muligrain sandwich w 50g tuna & salad (no butter)\nSnack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt\nDinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato\nSnack - 1 scoop of low cal low fat ice cream (if hungry)\n\nExercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running, go hard up stair wells and cycling. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nTo maintain you can increase calories to 1500 (women) - 1800 (men) and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 (women) - 1500 (men) cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
605707
u should take some fruits & salads with meals\n\ndont take white breads,sweets&fried\n\nhave a light dinner&healthy breakfast\n\n& i prefer some exercise
555378
Here are some opinions on food and diet:\n\nhttp://uk.blog.360.yahoo.com/blog-iQ_TenI9dLT74fuxz0hwQxOHovpKsgI-?cq=1\n\nAll feedback appreciated.
688345
Sounds like you need more then just a diet plan...you sound very sad. It seams to me, and I am by no means a proffical , please, seek some kind of counseling.
35438
Your friend really needs a diet set-up for her personally, by a registered nutritionist. Her doctor can set her up with one.\n\nA diabetic diet is based on weight, activity level, type I or II diabetes, and possibly on how advanced the diabetes is, Not certain on the last point.  However, there could also be other underlying medical conditions that need to be considered in the diet planning as well.\n\nThe nutritionist, can give her the info, that is unique to just her and show her the proper way to plan her meals.\n\nOnce she has seen the nutritionist, you can recommend these sites to her;\n\nhttp://www.healthsquare.com/mc/fgmc2022htm\nhttp://www.diabeteslibrary.org/news/news_item.cfm\nhttp://diabetic-recipes.com/recipes.htm\n  \n\nI commend your support of your friend.  I am sure she knows how lucky she is to have you, and I am sure she appriciates you.\n\nGood luck to your friend.\n\n\n\nUpdate - Just checked links and the 1st 2 do not seem to work.  I double checked them and they are the correct addy.  Just copy & paste or type them into your browser.
656648
try weight watchers....diet should be viewed as a life long eating plan...not just a short term program