EASY GO DIET PLAN* For Weight Loss DietFoodsWholesale.com
This information is to describe one of the easiest diets ever designed. It is easy to do and easy to follow for quick and easy weight loss for those who have not had bariatric surgery and who are in generally good health. It provides balanced and healthy nutrition. This is perfect for the busy person who has very limited time to shop for food, plan nutrition, or cook meals. This diet, when closely followed will give 1 to 3 pounds weight loss per week, or more. The closer you follow the diet, the better results you will obtain. If you want to lose a little faster, you may need to cut back a little on the starches and sugars. If you are too hungry and losing fast, you may need to add a few more veggies or diet foods.
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In General For Losing Weight*
Drink water freely, at least 8 glasses of 8 oz. each of water.
Also, take a good quality multi-vitamin like our Theravites (or Mar-Vites) every day. You should also take a Calcium Supplement of 1500 mg. (if you are prone to kidney stones, make sure you check with your Primary Care Doctor or the Doctor who is treating you for kidney stones about taking Calcium Supplements). Also, 1 or 2 capsules of Essential Fatty Acids, e.g. our Omega 3,6, and 9. should be taken each day which helps keep your skin from drying out and your hair from falling out.
Diet sodas are okay as well as any other low calorie drinks.
No sugar sodas or juices.
All zero calorie foods are allowed, along with sweeteners such as NutraSweet (blue package) and Splenda (yellow package).
Be careful with fruits. Limit fruits to 1 or less per day (less than 120 Calories total in fruit per day).
Avoid starches, breads, rice, pasta, sugars, nuts, peanut butter, and alcohol.
If you are prone to constipation, a daily stool softener such as docusate sodium should be taken. This can be purchased over-the-counter, check with your pharmacist if you have trouble finding this. We also have an excellent tasting fiber drink which can help. It comes in Fruit or Ice Tea Flavor by Diet Health and Sports.
Then follow one of the general plans below.
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If Your Goal Weight Is: 130 to 160 Pounds*
For breakfast (don't skip breakfast), lunch and snacks, you should eat 4 of our diet foods per day such as: A protein bar, shake, or pudding. These are usually 100 to 150 calories and 10 to 15 grams of protein. (1 diet soup or 1 diet fruit drink count as ½ of a bar, shake or pudding)
For Lunch: You can also have a large lettuce salad with olive oil and vinegar dressing. You can also use canola oil or the zero Calorie Dressing by Walden Farms found in the cold, produce section at Giant (near the Marie's Dressing). You may also add 40 to 60 Calories of food of your choice such as cheese, nuts, bread or fruit for lunch. For Dinner, you can have 6 ounces of high-quality protein (beef, chicken, tofu, eggs, pork, shellfish, fish, etc.) and a very large portion of non-starchy vegetables (this means no potatoes, corn, dried beans, peas). FYI: Broccoli is the single best vegetable you can eat (it has fiber, protein, and many vitamins and minerals).
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If Your Goal Weight Is: 160 to 190 Pounds*
For breakfast (don't skip breakfast), lunch and snacks, you should eat 6 of our diet foods per day such as: A protein bar, shake, or pudding. These are usually 100 to 150 calories and 10 to 15 grams of protein. (1 diet soup or 1 diet fruit drink count as ½ of a bar, shake or pudding)
For Lunch: You can also have a large lettuce salad with olive oil and vinegar dressing. You can also use canola oil or the zero Calorie Dressing by Walden Farms found in the cold, produce section at Giant (near the Marie's Dressing). You may also add 80 to 120 Calories of food of your choice such as cheese, nuts, bread or fruit for lunch. For Dinner, you can have 8 to 10 ounces of high-quality protein (beef, chicken, tofu, eggs, pork, shellfish, fish, etc.) and a very large portion of non-starchy vegetables (this means no potatoes, corn, dried beans, peas). FYI: Broccoli is the single best vegetable you can eat (it has fiber, protein, and many vitamins and minerals).
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1,000 Calorie Sample Meal Plan using 5 Supplements, 1 Bar, 1 Meal |
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Cals |
Protein |
Carbs |
Fat |
Breakfast |
1 Pudding/Shake Supplement |
100 |
14 |
7 |
1.5 |
Snack |
1 Pudding/Shake Supplement |
100 |
14 |
7 |
1.5 |
Lunch |
1 Pudding/Shake Supplement; 1 Protein bar |
250 |
24 |
27 |
6.5 |
Snack |
1 Pudding/Shake Supplement |
100 |
14 |
7 |
1.5 |
Dinner |
1 starch; 4 oz very lean meat OR 3 oz lean meat; 2 vegetables; 1 fruit; 1 optional |
340 |
35 |
42.5 |
5 |
Snack |
1 Pudding/Shake Supplement |
100 |
14 |
7 |
1.5 |
TOTALS |
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990 |
115 |
97.5 |
17.5 |
OTHER BASIC DIET RECOMMENDATIONS* Our diet and exercise recommendations are compatible for healthy persons 18 years and older and for most people with medical conditions that are not serious or life threatening. But, before starting any exercise or diet program, you should check with your Healthcare Provider to make sure that you are healthy and that you do not have any medical conditions that require special precautions or would make exercise or dieting hazardous to your health. Your doctor can also help you pick a desirable and realistic goal weight. Always check with your doctor if you have questions or problems as you pursue your diet and health plan. Nothing on this website is intended and nor can it be used to offer medical advice, diagnosis or treatment. Anyone using this website agrees to not use any information on this website as medical advice, to make a diagnosis or for treatment of any medical condition.
PLEASE NOTE: IF YOU HAD VERY POOR EATING HABITS—SUCH AS SKIPPING MEALS, OR EATING LOW AMOUNTS OF PROTEIN, YOU MIGHT GAIN A FEW POUNDS IN THE BEGINNING. THIS IS OKAY AND MAY BE NECESSARY HEALING PROCESS FOR LOSING FAT AND GAINING MUSCLE. FOR EXAMPLE, IF YOUR BODY GAINS 7 LBS. OF MUSCLE AND LOSES 5 LBS. OF FAT, YOU WILL GAIN 2 POUNDS BUT YOUR CLOTHES WILL BE LOOSER AND YOU WILL HAVE LESS BODY FAT!! THIS HEALING PROCESS WILL HELP YOUR BODY TO REGAIN ITS STRENGTH AND METABOLISM, AND IS MANDATORY TO LOSE EXCESS BODY FAT AND WEIGHT, AND WILL ALSO HELP TO STABILIZE YOUR WEIGHT DURING MAINTENANCE.
A desirable goal is to lose one to two pounds per week, but in the beginning, you might lose more. Later, as you approach you goal weight, you might lose less than a pound a week. We recommend 4 to 7 snacks/meals a day with various combinations of your favorite diet foods from DietFoodsWholesale.com and with 1or 2 meals with regular foods or diet entree from DietFoodsWholesale.com
CALORIES:
PROTEIN:
FAT:
FIBER:
FRUIT:
Be careful with fruits. Limit fruits to 1 or less per day (less than 120 Calories total in fruit per day).
WATER:
At least 8 glasses of water or other low calorie or zero calorie drinks like diet sodas. No sugar sodas or fruit drinks.
SUPPLEMENTS: You should take a multiple vitamin such as Centrum
AVOID: Starches, breads, rice, pasta, sugars, nuts, peanut butter, and alcohol.
ZERO CALORIE FOODS:
All zero and very low calorie foods are allowed, such as mustard, ketchup, along with sweeteners such as NutraSweet (blue package) and Splenda (yellow package). If you are prone to constipation, a daily stool softener such as docusate sodium should be taken. This can be purchased over-the-counter, check with your pharmacist if you have trouble finding this.
EXERCISE:
It is recommended for general health benefits to walk 20 to 30 minutes or more everyday unless otherwise advised differently by your health care provider. |