Healthy Diet Plans For Women & Men|Free Dest Diet Meal Plans

You may have felt that you should lose a bit of weight, but have been put off by the many scare stories that are around regarding only eating one kind of food, or not eating other foods for instance. Or you may just doubt that you can adhere to a strict and boring regime that makes eating a miserable experience. There are many myths circulating about weight loss, and we can dispel some of them now!

Many people believe that they can lose weight fast, for a special occasion - wedding perhaps, by eating less, or by reducing the number of calories they absorb, but this can be a very unhealthy route as the body reacts to a sudden reduction of nutrients. Plan your weight loss regime, and don't expect quick results.

There have been a number of diet plans that encourage the eating of only one kind of food, grapefruit for instance, but the body needs a balanced diet to function healthily, so don't be drawn into the myth that tells you to only eat one kind of food.

You may believe that a diet plan is sacrosanct, and that you can never have a small treat. That's not true, you can go off it once in a while, providing you maintain the correct calorie intake overall. Don't think that you have to do hours of extra exercise to compensate.

Another myth is that you cannot eat before you go to bed. Sure your body won't want to digest a large meal when it should be resting, but you certainly will not put on any extra weight because of it. Providing you eat healthily, and maintain your calorific intake level, a small snack before bed is ok.

'Don't snack between meals' is an old myth, but it is better to eat smaller meals more often than to starve yourself so that you are so hungry that you eat more than you should when you do get a meal.

Some popular diet plans advocate avoiding all dairy products, but they contain essential nutrients, and by themselves do not make you fat. Some studies have shown that people who do consume a reasonable amount of dairy products often have more success at weight loss than those who avoid them. It is important not to go overboard though, and only eat the low-fat options.

If you want to lose weight be sensible about a balanced diet and exercise, and don't be misled by the wild claims of the advertisers.

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Have you ever been told that high protein diets are bad for you? Maybe you've even heard someone say that high protein will cause kidney damage. It's obvious that the talk of high protein diets is controversial, even with experts. But, we're not talking about "high" protein diets here that eliminate carbohydrates. That is really an unbalanced diet. Actually, we're talking about including healthy portions of lean protein to every meal and snack that includes a healthy portion of carbohydrates and essential fats to make the perfect diet plan. It's important to eat a complete, lean protein with every meal. Though research shows that a higher protein diet is completely safe in healthy individuals and contributes to a healthier body, it is very difficult to get adequate amounts with the three typical meals of the day. To eat lean protein meals at just breakfast, lunch, and dinner is usually not enough. You may have to include a protein with your snack meals too. Besides, eating protein with all meals, including snacks, eliminates the unbalanced diet.

Wondering why protein is so good for the body?

Well, there are many reasons, but these are a few of the healthiest benefits and even maximize fat loss:

Protein is thermogenic and can lead to a higher metabolic rate. It requires 25 to 30 percent of energy for metabolic processing (i.e., digestion, absorption, and assimilation) which is much higher than carbohydrates at 6 to 8 percent and fat at 2 to 3 percent. This means higher fat loss during dieting and less fat gain while overeating.
Protein increases glucagons which is a hormone that fights the effects of insulin. Additionally, it helps decrease the making and storing of fat in adipose and liver cells. This also means higher fat loss during dieting and less fat gain while overeating.
Protein increases IGF-1 which is an anabolic hormone that increases muscle growth. Higher IGF-1 spares muscle while dieting and increases muscle mass while overfeeding.
By increasing protein while decreasing carbohydrates, LDL cholesterol and triglycerides (the bad fats) are lowered while HDL (the good fats) are increased.

Not sure what lean protein sources to include?

Well, look no further. These are the cleanest, or healthiest, protein sources available so try to include them in your menus:

Meats such as lean beef, skinless chicken breast, white turkey, bison, venison, and pork tenderloin.
Fish such as salmon, tuna, cod, and mackerel.
Egg whites.
Low-fat dairy such as cottage cheese, Greek yogurt, Feta cheese, Parmesan cheese, or string cheese.
Non-animal sources such as tofu, tempeh, soy burgers, soy jerky, soy sausage, or seitan.

When you are on the go and don't have time to prepare a meal, you may want to even try a milk protein supplement such as whey, casein, or milk protein blends.

How much protein should you eat?

While not everyone likes to count calories and macronutrients, an easy method to figure your protein serving size would be to use the "eyeball" method. A serving size of protein for a woman is usually between 20 to 30 grams or the size of the palm of her hand. For men, a serving size would be 40 to 60 grams or two palms. Each serving of protein should be complimented with a serving of complex carbohydrates such as dark green leafy or colorful vegetables or metabolic boosting fruits. Metabolic boosting fruits may include apples, pears, grapefruits, or berries. Whole grains may compliment a couple of protein servings per day which may include oatmeal, brown or wild rice, or sweet potatoes.

Also include a serving of essential fats with your protein: olive oil, flax seed, avocados, olives, walnuts, and almonds. The perfect diet plan combines all the healthy choices of protein, carbohydrates, and essential fats. Have a problem with fatigue? What about losing weight? Has it been difficult? Then eat lean protein meals throughout the day and see your energy skyrocket! More so, watch the scale go down and your clothes get baggy. Make sure you eat lean protein with all of your meals and discard the unbalanced diet. With balanced meals, you will be healthier, perform better, and even look better. Balanced meals are the perfect diet plan.

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If you are looking for different ways to increase the weight loss effect of your low calorie diet plans, you should continue reading this article. In this article, we will discuss about the long term effectiveness of a low calorie diet plan, what is Calorie Shifting diet and how can you implement shifting calories theory can increase the effectiveness of the diet. After reading this article, you will be able to increase the effectiveness of your diet and start losing even more weight.

Firstly, it has been scientifically proven that human body is able to change the body function and metabolic rate according to the nutritional intake. Therefore, if you are taking a constant low calorie diet, after long period of time, your body will get used to the low caloric intake, and thus, digest or burn lesser calorie. As a result, your metabolic rate is lower and the effective of the diet in the long run will be lower.

This problem can actually be solved and the effect can actually be increased through a special rotational caloric intake diet called Calorie Shifting diet. Calorie Shifting is a diet that requires you alternate the amount of caloric intake occasionally so that your body will not perceive a general low caloric intake. By doing so, your body function will remain the same and the caloric burning rate will remain the same over a long period of time.

Basically, the shifting calories theory requires you to alternate your caloric intake between low, medium and high calorie, with the medium calorie intake as about 300 calories less than your daily usage. It might be very difficult to create your own Calorie Shifting diet plan because you will need close monitor to the amount of caloric intake. Therefore, it is advisable that you consult a dietitian to create a diet plan for you.

Currently, I'm following a free 7 days diet course at this calorieshiftingdietplan.com Calorie Shifting Diet Plan website I find that the free course is very effective and I have managed to shed some weight from the free course. If you are having trouble with low calorie diet plans, you should try to implement this theory and try the calorieshiftingdietplan.com/faqs.htm Calorie Shifting meal plan to aid you in losing weight.

Calorie shifting diet plans are some of the most often discussed dieting plans in the weight loss business. You may be asking, how does calorie shifting work?

If you have tried to diet before, or if you have researched many of the fad diets out there, they are always a "low calorie," "low carb," or "low whatever" diet plan. Because many of these plans have no merit and do not work at all, calorie shifting plans are a viable and effective solution if you are struggling to lose weight. Many of these other fad diets promise a whole lot but never deliver on the promises. Calorie shifting, on the other hand, when followed properly, has one of the highest success rates ever seen in the entire weight loss industry.

In the beginning, these fad diets do seem to be effective. The testimonies you read and see with these fads are usually given within the first signs of weight loss. However, you almost never hear about what happens a couple of months down the road - most of them gain it all back simply because the philosophies behind these fad diets are all wrong. In fact, 95% of those who try fad diets fail miserably and give up hope.

Why is this? Well, depriving certain food groups or suddenly cutting down carbs will throw your body into shock, and your metabolism will ultimately slow down. The metabolism is trained to believe that you are hungry all the time, and because you are not eating much on these fad diets, your body automatically conserves whatever energy you have by slowing the metabolism down. It is a natural defense mechanism that the body uses so we do not waste our energy level. When the metabolism is slower, the less fat can be burned - it is a logical, scientific fact that even the fad diet companies know.

But, what if there was a system that would maintain your metabolism at a high level, but still help you lose weight in a relatively short period of time? There is such a system in calorie shifting diet plans, and this is why calorie shifting plans were developed. Calorie shifting is a method in which you rotate the food groups you consume so you fool your metabolism by not starving it -- the metabolism will be running high, and you will be burning fat at a higher metabolic rate.

The calorie shifting method is effective because it teaches you how to eat the correct foods at particular times of each day. You then rotate these foods so your metabolism will not become accustomed to any particular, regular eating habits. As your metabolism continues to run at maximum capacity, your body will not be lacking in any of the food groups, and will not be deficient due to consuming too little calories for proper body functions. Also, because the metabolism is high, gaining the weight back is an impossibility.

Calorie shifting diet plans, in and of themselves, are not difficult; however, you may need some coaching as far as how to group your foods and rotate them each day. Once you nail down a particular menu plan to fool your metabolism, the calorie shifting program can easily help you lose 9 pounds every 11 days.

There is one particular calorie shifting diet plan that has helped 27,000 people lose up to 30 pounds in only 2 months. All of these people who found success with this diet plan failed miserably with other fad diets for years. You could be number 27,001 easily.

One of my patients, Jenny, has found great success with her choice of calorie shifting diets, and has kept a blog journal to detail her progress.

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. . . then again, you could just keep going on as you are, and be unhappy about your weight.

Now why would anyone want to do that??

Most diet plans fail. Every year there is a whole new group of online diet plans that make some very big promises but for most people these diet plans just don't work. There is a simple reason for this and I am going to share the secret with you.

Almost every online diet plan that is out there today makes the fatal mistake of only appealing to your conscious brain. You need to understand that you have two brains. A conscious and a subconscious brain. Your subconscious brain is much more powerful than your conscious brain. It handles your body temperature, heart rate, breathing and blood pH. Not only does it take care of those critical items but it also knows how to type, play an instrument and throw a football.

The conscious brain is the brain you use when you are thinking. Unfortunately the conscious brain can only handle a few tasks at a time and it gets tired very easy. Ever notice how tired you are after a long day at work or school.

Here is where all the online diet plans fail. The only speak to your conscious mind. The tell you to count calories and weigh your food. At first this works but like I said, the conscious mind becomes tired easily and once it does, you will revert back to your old ways.

If you want your diet to succeed you need to use your subconscious mind. "How do I do that?" you ask. It's easy. First, you need to draw a graph. Determine what your target weight is and then decide how many days you have to reach this weight. You should have a nice downward sloping graph.

Suppose you would like to lose 30 pounds over 90 days. If we divide those numbers we can determine that you want to lose 0.33 pounds a day. That isn't very much and should be able to accomplish this relatively easily.

Despite what most diet plans say, you need to weigh yourself every day. Do this at the same time with approximately the same amount of clothes on, naked is best. Write this information on your graph.

This daily weighing will feed information to your subconscious mind. If you keep this up and weigh yourself every day, without even thinking about your diet, you will lose weight. "How?" Slowly your subconscious mind will take over your diet for you. It knows you want to lose weight. Without even thinking about it you will eat better and eat less. It has worked for others and it will work for you.

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Everybody is looking for easy weight loss diet plans they can follow to achieve instant results with the least amount of effort possible.

The calorie shifting diet is one such diet plan. It is one of the easiest and simplest diet plans to follow, as it requires the least amount of sacrifice and discipline to maintain. Thus, people who follow this diet plan have high-motivation due to a general sense of satisfaction, while seeing some positive, serious results. You can expect to lose 9 pounds every 11 days on this diet plan.

How do you follow the calorie shifting diet plan? Simply put, you can eat as much food as you want at each meal until you are satisfied but not to hungry. You get to eat food from each of the four food groups while you are on this diet. You never starve. Your cravings are always fulfilled because you get to eat a little bit of everything. And you lose weight quickly.

How does the calorie shifting diet plan work? Calorie shifting is based on the premise that you have the ability to manipulate your body's metabolism at will, and by eating the right combination of foods at the right intervals, you can trick it into going into fat burning mode, even though you are eating plentiful food. Your body's metabolism is what is responsible for regulating the rate at which you consume food, burn calories, and store fat on your body.

By shifting the types of calories that you consume at each meal, you can trigger the appropriate metabolic response to make this happen. Here is a sample menu plan to illustrate how this works, and to give you an idea as to why this diet is so successful for so many people... You can literally eat as much food as you want of all of these foods!

First Day:

Breakfast: Oatmeal

Lunch: Tuna Salad

Snack: Scrambled Eggs

Dinner: Any type of Sandwich

Second Day:

Breakfast: Scrambled Eggs with Mixed Vegetables

Lunch: Chicken

Snack: Milk Shake

Dinner: Cottage Cheese

Third Day:

Breakfast: Fruit Salad

Lunch: Chicken

Snack: Cottage Cheese

Dinner: Fish Filet

A couple of things are worth mentioning here. On the calorie shifting diet, you can eat each one of these four meals in any order you want during the day. Also, you should give a minimum of 2.5 to 3 hour gap in between each meal.

Now, many experts are speaking out against rapid weight loss diets like this, saying that it is unsafe to lose so much weight so quickly. That is why the calorie shifting diet requires you to take a break on the last 3 days of every 14-day period on this diet, before you resume it again. This gives your body a chance to rest from the rapid weight loss you will have been undergoing. Of course, during those 3 days, it is in your best interest to eat sensibly, so that you don't gain any weight back!

Can you really lose 9 pounds every 11 days on the CalorieShiftingDiet.info Calorie Shifting diet?

It is very important to get rid of the high purine foods from your diet in case you suffer from the disease known as 'Gout'. Change in food habits and lifestyle is the key to keep gout at bay. A low purine diet or meal can effectively help you to control and minimize your gout pains. It is recommended that the patient should set up a proper meal plan which suits his/her dietary needs using a doctor's or a nutritionist's advice.

In many cases, a combination of both, medication and a diet plan is required to keep the problem in control. Thus, a proper diet plan is definitely the need of the day. An example of a perfect gout diet plan for its patients can be given as follows:

a) Breakfast

1. Bowl of cereal (Cornflakes or rice crisps)

2. Skimmed milk

3. A slice or a piece of toast with buttered with olive oil spread

4. A cup of tea or coffee (not strong)

b) Lunch

1. Sandwich with choice of thin slice of chicken, turkey, ham or peanut butter.

2. Vegetable or fruit salad

3. Full glass of water

c) Dinner

1. Whole wheat pasta (or rice)

2. Chicken breast

3. Fresh carrots or cauliflower

4. Full glass of water

d) Snack

1. Any piece of fruit

2. Vegetable salad or mix

3. Fresh melon or berries

4. Wheat biscuits

High purine should be strictly avoided by the gout patients. Some of the food items that needs to controlled are:

i. Sweet bread

ii. Liver

iii. Anchovies

iv. Crab

v. Heart

vi. Kidney

vii. Shrimps

viii. Whitebait

ix. Herring

x. Sardines

xi. Mackerel

xii. Groundnuts

xiii. Tomatoes

xiv. Plums

xv. Green vegetables

xvi. Mushrooms

xvii. Asparagus

xviii. Peas

xix. Fish roe

xx. Oatmeal

xxi. Ice-creams

xxii. Chocolate

xxiii. Alcohol

Remember, Gout is a condition that can be successfully and effectively controlled by following a regular and a healthy diet. So keep a check!

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There are many different types of diets available to everyone today. Many people choose to follow a low carb diet plan. With a low carb plan, people generally will try to avoid potatoes, rice, bread, and other high carbohydrate foods. A person embarking on this type of diet should concentrate on taking in more proteins. All proteins must be evaluated and only the leanest ones such as chicken, fish, beans and eggs should be considered.

A low carb diet plan would begin very structured, cutting out fruit, alcohol, and just about everything except proteins. As the body becomes accustomed to the changes, you can introduce fruits, nuts and other non-carb foods. You should eat several small meals or snacks during the day to keep metabolism even and continuously working. Your body should start losing weight fairly quickly, at this point. It sounds easy on paper, but cutting carbs from your diet may be harder than you expect. It may make you feel sluggish and tired more often, it may make you irritable and it may be hard to follow because of your previous dependence on carbohydrates as a regular part of your daily diet.

As more weeks go by and you have been losing weight, you can begin to slowly introduce carbohydrates back into your diet. You generally will do this until your weight stops dropping. Then, you will have a feeling of what your carbohydrate threshold is and know that you should not consume more carbs than that level in order too maintain your weight. If you should decide to continue to lose weight, then you will continue to cut carbs from your diet.

Along with a low carb diet plan, you should have some kind of exercise plan as well. Walking 60-90 minutes a day is a good amount of activity to help the weight come off as well. If you cannot set aside the full allotment of time at once, then you may break it up throughout the day and still reap the same benefits.

Another addition to your low carb diet and exercise plans should include strength training. When strength training is necessary to build muscle mass which in turn will help burn calories faster. It helps keep bones stronger and defines the shape of your body. Therefore, with strength training, cutting down on carbohydrates, consuming lean proteins and walking every day, you will see results that will amaze you very quickly.

There are a lot of rules to think about when starting a healthyeatingdiets.net low carb diet plan. I personally have lost body fat on a very simple and easy to follow diet program! I have maintained this plan for over 4 months. Please click over to healthyeatingdiets.net healthyeatingdiets.net and find out for yourself!

If you are following certain low calorie diet plans such as 1200 calorie diet or 1500 calorie diet, then you should continue reading this article. In this article, we will discuss 3 points - why low calorie diet plan is a bad choice, what are the actual problems that you should target, and how you can adopt a healthy weight loss diet that actually works. After reading this article, you should know that a low calorie diet plan does not solve the right problem and you should avoid adopting it.

Firstly, you should understand that low calorie diet plans are only focusing on the symptom, which is excessive calorie intake. People usually gain weight because the calorie consumption rate is higher than the calorie burning rate. A low calorie diet plan focuses on a one-sided approach which is to reduce the calorie consumption. However, in reality, we should focus on both issues in order to lose weight healthily and effectively. Therefore, many people often find that it does not provide a very good result.

As aforementioned, we should focus on both problems, which is reducing calorie consumption rate and increasing the calorie burning rate. While a low calorie diet helps in reducing the calorie intake, it actually reduces our calorie burning rate. This is because when our body is facing malnutrition (calorie in this case), our body will turn on the survival button and reduce the usage of that particular nutrient. Therefore, after a long period of time, the effectiveness of the low calorie diet will fall, thus causing a plateau.

In order to solve this problem, you should adopt a rotational nutrient diet. A calorie-based rotational diet, is generally a low calorie diet too. However, it involves fluctuation between high calorie, low calorie and medium calorie intake. By doing this, our body will still receive "sufficient nutrient" signal occasionally, thus will not reduce the calorie burning rate. Instead, our body will increase the rate of burning due to the signals. As a result, we are able to lose weight more efficiently as compared to a general diet that requires you to restrict certain nutritional intake.

In conclusion, low calorie diet plans do more harm than good. That is why you should abandon it and start a rotational diet. We should lose weight holistically and not in an extreme manner. By doing so, we will be able to lose weight healthily and effectively.

Currently, I'm following a free 7 days diet course at this calorieshiftingdietplan.com Calorie Shifting Diet Plan website. I find that the free course is very effective and I have managed to shed some weight from the free course. If you are having trouble with the low calorie diet plans, you should try this calorieshiftingdietplan.com/faqs.htm Calorie Shifting meal plan to aid you in losing weight.

With all the diet plans to choose from, how do you choose?

First get rid of starvation/fad diets. You can lose weight fast but this is the quickest way to get into the yo-yo diet cycle. Starvation diets are the quickest way to lose as much muscle as fat and be in worse physical shape than when you started.

The rest of the diets fall into two general categories: low fat high carb and low carb high fat. The diet advice you probably have gotten all your life is that high fat is bad. That is not as clear cut as it was once thought.

A November 2007 study showed a very low carb diet and a low fat diet both reduced 2 prominent features of metabolic syndrome, abnormal distribution of plasma fatty acids and increased inflammation. The study summarized that a very low carbohydrate diet resulted in reduced inflammation compared to a low fat diet. An April 2008 peer review paper has found that carbohydrates are the controlling factor deciding if saturated becomes a problem.

So now we have to paths to weight loss success. You can choose either that appear to work well. The thing that is important is you can't mix the 2 diet plan types. Choosing the plan best for you can basically boil down to what you can live without the easiest: Meat or bread.

One thing researcher from both camps agree on: Highly refined carbs of all kind is a bad food choice.

The last thing to remember is to allow a few cheats. Any time you make a major change you will fall back to old habits. When adopting a new way of eating, remember it is not what you do ever time that matters as much as what you do most of the time. Don't be discourage when you fall off the wagon, just remember to get back on.

The best diet plan for you will be the diet you can live with the rest of your life.

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