The aim of this diet plan is to wean you into the dieting process at a steady rate. If you try and do everything at the same time you have a higher chance of failing. So we have broken it up into four steps for you. You do one at time spend a week getting used to it and then start the next step. By the end of the four weeks you will have been shopping at least four times and had you think ahead about each meal and consider its nutritional value twenty-eight times.
1. Week One
No Juices or Sodas.
2. Week Two
Cutting Out Main Components.
3. Week Three
Portion Control and Frequency.
4. Week Four
Fat Intake
There you have four easy steps in four weeks. By the end of the four weeks the education and hands on experience you will have will make dieting second nature to you.
Not home standing in the kitchen for hours cooking good proper food. It isn’t a bad thing whatsoever; we just have trouble accommodating everything in the precious 24 hours we get a day.
• Convenience Foods:
Now-a-days if you go into a supermarket you will find really nice tasty meals that are cooked within minutes and are cheap. They also come in a huge variety of cuisines from Indian to Chinese to Italian to anything you could want.
Chances are you will meet one of these three factors. This is not a bad thing if you do, but just a few simple adjustments and you to will feel happier and healthier.
There are many reasons why we don’t eat a good balanced diet they are as a follows:
• Social Occasion:
We go out more than ever before. Over the years restaurants have increased in numbers, size, variety of foods and are open to the whole public not just the select few. Restaurants are also child friendly now. The days have gone of restaurant eating being ‘a grown up only’ place. It is more than acceptable to bring the kids and most restaurants now advertise as being a ‘family restaurant.’
• Female Revolution:
Yes women got more independent. We are now working and raising a family with our loved one. Which is brilliant but it does mean that we are standing in the kitchen for hours cooking good proper food. It isn’t a bad thing whatsoever; we just have trouble accommodating everything in the precious 24 hours we get a day.
Today I will share with you first week plan and promise that other three weeks diet plan I will share very soon.
Week One
So as said previously, the first week is to cut out juices and sodas. When people diet they only think about watching what they eat. This is the first down fall. Just because it is liquid and not solid doesn’t mean it has no nutritional value. Before you dive in head first stop and think. Pick one day and make a note of everything you drink in that day. You will be amazed how many calories and carbohydrates you consume in a day just through the liquids you drink. The average soda consumer drinks a liter of soda a day. This sounds like an awful lot but it is very easy to consume. Also most sodas contain caffeine. Caffeine is a drug and is highly addictive. More often than not it is not a thirst we are quenching it is a caffeine addiction we are feeding. If the average soda consumer just cut out soda they would lose up to 3.5kg (7lb) in just one week. Soda is one of the worst drinks for an unbalanced nutritional value. The average 500ml bottle of soda contains the following:
Calories: 210Kcal
Protein: 0g
Carbohydrates: 55g
Fat: 0g Fiber: 0g
So after drinking soda not only will you feel bloated but you will have used 1/10th of a whole days calories and consumed a ridiculous amount of carbohydrates. The soda consumer should be warned that due to the caffeine addiction it is not easy to give up. Withdrawal symptoms will arise which generally consists of a headache for 24 hours and will then be ok. If you consume more than 1 liter of soda in a day it can be worse and cause nausea, headaches and in some cases shaking spasms. This will wear off, but it may be worth gradually weaning off the soda before starting week one.
Juice is not as bad as soda because it usually does not contain caffeine. In recent years research has told us that we should not give children fresh fruit juice near meal time. Why is this? Because research showed that fresh fruit juice reduces children’s hunger pangs. Fresh fruit juice is made of fruit. So what is the first thing dieters do? They go to the supermarket and stock up on fresh fruit juice thinking it is the healthy option. It isn’t. You are better off eating a piece of fruit. The fruit juice will not be as simple as fruit squeezed into a carton. The companies have to add sweeteners and chemicals proteins to extend the shelf life.
Therefore you are not getting just an orange or just an apple you are also getting increased sugars, fats and carbohydrates. Most fruits are high in carbohydrates before adding anything to them. Here is an example of the average 200ml serving of orange juice:
Calories: 84Kcal
Protein: 1g
Carbohydrates: 18.2g
Fat: 0.2g
Fiber: 0.2gT
This week is a good time to remove alcohol if you drink alcohol. Alcohol is produced in many different ways, all of them requiring a chemical process which means they add enzymes, proteins, calories and carbohydrates. Besides, your liver wouldn’t mind the rest. Medications and alcohol are two of the hardest things for your body to break down. We need medications but we don’t actually need alcohol.
Week One Diet Plan
On the first week you will follow this plan. Drinks you are allowed are:
• Water - unlimited amount
• Tea - two cups a day (which is the most you should drink in a day anyway) If you have milk in tea make sure it is skim milk and try to avoid sweeteners and sugar.
• Coffee- one cups a day and like tea if you need milk in the drink make sure it is skim milk and avoid sweeteners and sugar.
• No alcohol- this will be the easiest drink for us all to give up. If you are having withdrawal symptoms or find you cannot give up alcohol, you would be advised to seek a medical opinion. You have the free choice for your meals each day. This meal has to be less than 150 calories per serving. You must think about this meal in advance and weigh up the nutritional value for yourself. This will help you get into practice once the four weeks are over.
*These items should be fresh fruit not canned.
Okguys for this time goodbye and wish you live a healthy life. Take care of yourself and helpless peoples around yours.
No comments:
Post a Comment