Free Weight Loss Diet Plan - Healthy Diet Plan -
How to Lose Weight
Try My FREE Weight Loss Diet Plan and I Guarantee You will lose weight and do it naturally with Real Food!
Try my
weight
loss diet
plan and see for yourself that it is
simple and effective.
If you ever tried to loose weight and either never
have been able to do it successfully or at least
never been able to keep it off then I have good news
for you.
After never being able to lean up and lose weight
all my life, I have finally figured out how to do
it.
This
is a sure-fire weight
loss plan
that will guarantee that you will:
Lose weight for good - No quick weight
loss
that will come right back immediately after you
get off of it.
100% Real Food - No liquid
diet
or meal replacements. Just real food that you
can buy at the grocery store.
Never be Hungry - This is the reason that most
people fail. Who wants to starve themselves to
death. That's not healthy. This keeps your
metabolism up.
No
Time Consuming Meal Preparation - My healthy
diet
plan
does not necessarily require a lot of
preparation unless you want to. That's up to
you.
Know How Many Calories You are Consuming - Not
what you think you are consuming but really
learning the facts about what kinds of foods are
lean or fattening.
I kind of knew how before. I knew that I needed to
burn more calories than I consume in a day but I was
a victim of many myths going around. Plus, I just
like eating and can never stick to a
diet
long term.
I was skinny when I was a child and a teenager. I
was always concerned with gaining muscle.
When I was in college I started lifting weights and
gained some muscle but I never stuck with it because
the gains are so few that it hardly seemed worth all
the effort. My body type does not put on muscle
easily.
Consequently, over the years I was always afraid
that if I did too many reps or ran too much I would
loose muscle. I didn't want to sacrifice any muscle
for fat
loss and really I never lost fat or became lean
like I always wanted. I'm sure that there are
millions of other men who have had or experience the
same thing. |
UPDATE:
I have recently read a report by Al Sears, MD,
of whom I've been a member of his mailing list
for a while and his research shows that it's
more important to eat carbs that are low on
Glycemic Load and
Glycemic Index (2 different things).
This report explains what these are better than
I could. I am trying Dr. Sears
Native Slim product. If you order
Native Slim you will get a report titled
"Fat
Loss by the Numbers" which talks about and
shows you what foods are high on the Glycemic
Load Index and subsequently avoid or eat in
moderation if you want to lose weight. |
How to Loose Weight
It's a simple formula really. Don't make it more
confusing than it has to be. The KISS
(Keep It
Simple Stupid).
principle applies here:
Albert Einstein said that the fundamental laws
of the universe are so simple and beautiful, there
must be a creator. Their is a beauty to
simplicity.
In order to burn fat you must burn more calories in
24 hours than what you consume.
Weight
Loss (or
Weight Gain) = Calories Burned - Calories Consumed
First you have to determine what your Basic
Metabolic Rate is (BMR for
short). That is the amount of calories your body
burns, assuming that you do nothing but normal
activity in a 24 hour period.
You can simply do a search for "basic
metabolic rate calculator" on a search
engine and use a few of the calculators to get an
average. They all vary a little. This should get you
a close estimate.
Then calculate how many calories you burn in your
workout. I like to use the Weather channel's
Health & Fitness Calorie Burn calculator. It has
alot of different exercise options including
walking, running, cycling, aerobics etc.
Add those two figures together and you know that you
need to consume less calories in one day in order to
lose weight and burn fat. The formula looks like
this -
Fat Burned = (BMR + Calories Burned) - Calories
Consumed
Obviously, for this to work you've got to know how
many calories you are consuming. So how do you know?
"Most
people, under estimate how many calories they
eat and over estimate how many calories they
burn..." |
You've got to get
realistic estimates here or you will end up being
frustrated with slow to no fat
loss.
So how do you get realistic food facts? By reading
the labels on packaged food, required by the FDA.
Start reading the labels when you go grocery
shopping and/or look them up online.
I've already shown my sample
diet
below. It may be boring but it works for me like
clockwork. Stick with this
diet
for a month, 3 months or 6 months and you will see
how dramatically it works.
As a matter
of fact, start getting ready for people accusing you
of being anorexic or bulimic just because you have
been so successful at loosing fat.
It happened
to me. Many in my family were saying that I must not
be eating, that I must be anorexic or
bulimic...That's a new one to me...I've never been
accused of such things before!
I said "All
I'm doing is eating healthy and exercising. What's
wrong with that?"
How to Lose One Pound A Week
This is what
I was shooting for while I was loosing weight.
Losing 1 pound of fat a week.
So in order
to do this, you need to burn 3,500 calories more
than you consume in one week. There are
approximately 3,500 calories in a pound of fat.
Try to
exercise 3 - 6 times a week with an aerobic exercise
like running, cycling, walking and calculate the
calories burned by using the
Health & Fitness Calorie Burn calculator.
Also, you
may try cross training with strength building
workouts if you are concerned with losing muscle,
which is not very likely as long as you maintain
20%-30% of your calories from protein.
By the time
that you calculate your
plan,
then you just need to execute it consistently. Even
if you don't feel like it, try to stick with your
plans.
Make it a priority or you will end up giving up.
But if you
do miss a workout, don't give up. Get right back on
the horse and start exercising again on your next
scheduled exercise.
Likewise, if
you eat bad for a meal because you are unable to eat
what you want either because you don't have access
to it or because of social situations, don't give
up, eat in moderation, low fat if you can and get
right back on your
diet
plan the
next meal.
Keep doing
these things consistently and you WILL
lose weight (ie. loose fat not the muscle).
For a more
in depth study on foods that burn fat see
Al Sears Fat
Loss by
the Numbers.
Your diet will vary depending on your Basic Metabolic Rate and
exercise. Make adjustments to this
diet
accordingly to be able to reach your fat
loss
goals. |
Time
|
Description |
Protien
(grams) |
Fat
(calories) |
Total
Calories | |
7:00
AM |
Breakfast
-
4 oz. fresh squeezed or organic Orange
Juice w/ 2 TBS
Ultra Greens
-
Scrambled Egg Whites & Veggies - 1 cup
Egg Beaters, 1/4 cup diced onions, 1/2
cup diced tomatoes, 3.5 oz. green chilies
-
16 oz bottle of water
-
1 cup Decaf Cappuccino - 1/3 cup
espresso, 1/3 cup steamed skim milk, 1/3
cup froth + 1 tsp sugar (optional)
|
0
30
0
4 |
0
0
0
0 |
40
150
0
65 | |
10:00 AM |
Snack
-
Organic Shredded Wheat (40g - whole
grain w/ no sugar) with 1 cup skim milk
|
8 |
0 |
210 | |
1:00
PM |
Lunch
-
8 - 12 oz Organic Chicken Breast (baked
or grilled) - I season mine with
vegetables to make up 1 serving of
vegetables and don't use salt at all. I
use onions, tomatoes and green chiles,
sometimes garlic. I never get tired of
them ... yet. You can experiment to find
what combinations you like. It also
keeps the meat moist and keeps it from
burning. I usually cook 3 chicken
breasts at a time and package the extra
chicken breasts individually for quick
re-heating later. Cook for 40 minutes at
375 degrees f.
-
I eat one serving of a variety of
organic fibrous vegetables like green
beans, carrots, spinach or broccoli
crowns. One vegetable for each meal. To
learn more about what foods are fibrous
and low on glycemic load read Dr. Sears'
Fat
Loss
by the Numbers.
|
50
2 |
58
0 |
250
100 | |
4:00
PM |
Snack
-
1 Sandwich with Organic Wheat bread, 6
slices of low fat lunch meat (ie. Oscar
Mayer chicken breast or turkey breast),
2 slices of tomato, 2-4 rings of purple
onion (it's milder than most onions), 1
leaf lettuce
-
1 portion of fruit equal to about 100
calories (ie. 1 medium apple, 50 grapes,
1 medium banana etc.) Anytime you want
to look up how many calories are in
something, type in "calories in xxxxx"
for whatever you are looking for. Learn
these portion sizes so once you look it
up you will know. Try not to guess.
Don't eat the fruit cocktails or canned
fruit unless has no sugar. The syrup
will add a lot of calories.
|
8
1 |
28
0 |
250
100 | |
7:00
PM |
Dinner
-
Non predatorial fish (ie. salmon 4 oz,
catfish 6 oz, tilapia, trout, bass,
flounder, orange roughy etc.) - baked or
grilled.
Note: I
limit my intake to 2 servings of
predatorial fish per week (ie. shark,
tuna, swordfish etc.) due to the high
levels of mercury. -
I eat one serving of a variety of
organic fibrous vegetables like green
beans, carrots, spinach or broccoli
crowns. One vegetable for each meal. To
learn more about what foods are fibrous
and low on glycemic load read Dr. Sears'
Fat
Loss
by the Numbers.
|
30
2 |
120
0 |
250
100 | |
9:00
PM |
Snack
-
Popcorn - 1/3 cup popcorn seeds, 1/2 tsp
canola oil - pop in your own pan. I
prefer this method because it is fresh
popped and has come good oil. Most
popcorns in the bag use palm oil which
is high in cholesterol.
|
4 |
60 |
180 | | |
Total |
139
g
|
266
(16%)
|
1,695 |
Fat Burning Tip
- Eat small
but evenly divided caloric meals every 2 and a half
to 3 hours during the day to keep your metabolism
up.
When you
skip meals, especially breakfast, your brain tells
your body's metabolism to slow down to conserve
energy and
STORE FAT!
That's exactly what you don't want to do.
I understand
that this may be hard to do if you simply don't have
the time to prepare meals all day. But if you need
to prepare the foods and store them in tupperware
containers so that when it comes time to eat, all
you need to do is stick it in the microwave, then do
that.
Besides, if
it's important to you, you will make the time to
prepare. We all do what we want to do with our free
time. It has to be a priority. And if you don't
plan to
succeed - you have planned to fail.
More Fat Burning Tips:
-
 Eat
a good healthy breakfast WITH
some protein - This jump starts your metabolism
-
Include
a source of protein with every meal. You want to
maintain muscle even if you are a woman because
muscle burns calories and fat does not. More
muscle = higher metabolism
-
A couple
of meals could be considered a snack but still
include some protein
-
Eat your
less hearty meals toward the end of the day
-
Watch
out for foods and drinks with
High
Fructose Corn Syrup or sugar (Colas, Kool-Aid,
candies even some popular yogurts - Read the
labels). This could be one of the biggest
factors in our obesity problem.
-
Drink
plenty of water everyday - Preferably 64 ounces
-
Work out
3-6 times a weekfor 45-60 minutes - Consistency
counts and you won't have to cut your calories
so much to reach your goals
-
If
you're used to a lot of sugar in your
diet
- it will be hard at first because sugar makes
you crash after the "high" - Stay with it soon
you won't be in a viscious blood sugar cycle
-
Include
fruits in your
diet
but in moderation because they can be fairly
high in calories
-
Include
nuts and seeds in your
diet
but vary sparringly because they are mostly fat
- the good news is that it is the good kind of
fat
-
Get
plently of vegatables in your
diet
- 5 or more servings. I know you may not like
vegies but there are ways to get them in your
diet.
Try using a juicer. You'd be surprised at how
many veggies you can get in a glass. Then add an
apple to make it taste sweet. Another way to get
a super vitamin and mineral packed shot of
vegies is by using Dr. Sear's
Ultra
Greens
with a glass of orange juice. I do everyday.
-
Make
sure you also get plenty of fiber in your
diet,
otherwise you could get waste impacted in your
bowels over time, affecting your body's ability
to absorb nutrients, not to mention the pooch in
your belly. You may want to try
Ultimate
Colon Cleanse
to flush your body of waste and toxins.
-
Read
labels and learn what has more than 30% of fat
from calories (20% if possible). Remember fat
has 9 calories per gram and protein and
carbohydrates have 4 calories per gram. So fat
has more than twice as many calories per gram!
-
Limit
your intake of beef or pork and when you do eat
them make sure they are lean cuts of meat.
Sausage is probably the highest fat type of meet
that you can eat. Beware.
-
Eat as
much fish as possible. It has the good kind of
fat that helps lower cholesterol. However, be
aware that the
FDA
warns<
children or women who are pregnant or may become
preganant to not eat more than 2 searvings of
predator fish a week. Such as tuna, swordfish
and shark etc. They have high levels of mercury
in them.
-
Grill or
bake your meats as much as possible. Avoid fried
foods as much as possible
-
Avoid
fast foods as much as possible (there are few
exceptions) and eat out occasionally to reward
your self but don't over indulge. If you eat out
a lot, ask the waiter for information on
calories in their meals and ask for alternative
cooking methods (grilled instead of pan fried,
canola oil instead of butter etc.).
-
Avoid
refined flour like white bread and pasta. They
are empty in nutrients and fiber and are a
complex carbohydrate. Use or ask for whole grain
pasta or whole grain bread.
-
Eliminate or eat in moderation complex
carbohydrates such as bread, pasta, potatoes,
rice etc. These have a high Glycemic Load. For
in depth details including a table of foods and
their Glycemic Loads, see Dr. Sear's
Al Sears
Fat
Loss
by the Numbers
Once you
become more educated about foods and the calories,
fats and nutrients they contain it will all become
easier for you. If you are a chef or you just like
to cook, you will discover alternative methods of
cooking that I guarantee will replace the old eating
habits and taste good in a new and refreshing way.
I'm not
exactly a chef but I have experimented and have
found delicious ways to cook that are completely
healthy and low fat. Join my email list and I will
start sharing those recipes with you.
Furthermore,
after doing this a while and reaching your fat
loss
goals, you will want to use this knowledge to your
advantage to maintain a healthy, sexy body. You just
won't have to restrict your calories as much and you
will be eating smaller meals because your stomach
will have shrunk.
That's it
for now. Email me if you have any questions and join
the email list for updates to my
diet
and exercise
plans.
Sincerely,
Kevin Dixon
Other Resources
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