Sample diet Plans 1. Sample diet plan for weight loss. 2. Sample diet plan for weight gain. 3.10 nutritional strategies to healthy eating habit.
1. Sample diet plan for weight loss.
Empty stomach –
Lime juice (1) + half spoon honey + 1 glass lukewarm water.
1 st Meal (after half an hour) –
Half cup cooked oatmeal with ½ scoop whey protein. + Half apple + 6 walnuts halves.
2 nd meal –
Half cup yogurt + one medium size banana + 1 cup of green tea.
3 rd meal –
4 cups of green salad + 2 slice of brown bread + 4 oz of chicken breast cooked in 3 tsp 50/50 olive oil and vinegar mix.
4 th meal –
200 ml of soya milk + 1 cup of blueberries.
5 th meal –
1 cup of sugar free pudding made with fat free milk + 2 cup of fresh fruits.
2. Sample diet plan for weight gain.
1 st meal –
400 ml of soya milk + 6 slice of brown bread + 1 scoop of whey protein.
2nd meal –
4 egg whites + 1 big (boiled) sweet potato + 2 slice of cheese.
3 rd meal –
One big bowl of boiled sprouts or one chicken breast + 5 bananas + 1 tbs flaxseed oil.
4 th meal –
1 can of tuna fish + 1 big bowl of brown rice + 3 fresh fruits.
5 th meal –
2 cups pasta + 1 large bowl of fresh salad + 6 egg whites.
3.10 nutritional strategies to healthy eating habit.
1. Stay happy -
Being happy keeps us slim! It is a perfectly normal reaction for everyone to eat junk food when we feel bad.
2. Don't lose weight to please others -
Why not? Because it never works. The only good reason to diet and lose weight is to please yourself.
3. Don't bother dieting if you don't want to -
Why not? Because you'll fail and this will make you eat even more junk food. Result? You'll get fatter. Diet because you really want to lose weight.
4. Drink lots of water at least 4 liter a day-
Water helps eliminate waste and toxins, regulates the body's temperature, transports nutrients, helps muscle tone, reduces sodium buildup, relieves fluid retention and helps metabolize fat. In fact, water is essential to the fat burning process. So, flood your body with fresh water throughout the day.
5. Never go longer than 3 hours without a healthy meal-
It is important to keep your body in an anabolic state and if you're not feeding your body regularly it will go into a catabolic state and begin eating muscle for fuel.
6. Make changes gradually -
Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
7. Remember taste of food cannot be stored but –
your extra calorie in meal can get stored forever.
8. Avoid simple sugar -
Sugar provides calories in your diet but few other nutrients and it contributes significantly to tooth decay. Use it sparingly and consider sweetening coffee, tea, cereal and fruit with diet sweeteners instead.
9. Learn to say no –
Stay firm when someone offers to eat forcefully; also don’t be shy about making special requests in restaurant. Ask your server if the kitchen can alter preparations to meet your needs, or call ahead before you choose your restaurant. If your food isn't prepared as you requested, send it back.
10. Learn to study food labels –
there are only four things which can provide you the calories protein ( 1 gram = 4 calories),carbohydrate ( a gram = 4 calories), fats ( 1 gram = 9 calories) and alcohol ( 1 gram = 7 calories. It is important that you know how to shop for quality foods. It is not very complicated, but a little knowledge can go a long ways when it comes to healthy shopping.