Nutritional Options
Weight Loss Regiment
Decreasing your current body weight, but eating healthier, is simple! All you need to do is decrease your calorie intake so that it does NOT exceed your calorie expenditure per day. Below you'll find a nutritional regimen that can help you do exactly that!
The nutritional regimen is divided into a seven day cycle, which makes it easy to follow no matter what day of the week you start. You'll notice that breakfast and lunch are for the most part consistent throughout. This will ensure your body gets the nutrition is requires. Dinner is the one meal that most people have time to think about and prepare.
A common rule followed for knowing how much food to consume to maintain you body weight is to multiply it by ten. Thus, a 160lb person would have to consume 1600 calories per day to maintain their current body weight. It therefore stands to reason that in order to lose weight, a 160lb person must consume less than 1600 calories per day.
Here is a nutritional regiment that is at about 1400 calories per day. Following this program should result in a two pound per week weight loss in most people. Results vary GREATLY amongst individuals. Remember that this is a guideline — make adjustments if you're not getting results.
FOOD TYPE |
Fruits and Vegetables |
Meats and Alternates |
Grains and Breads |
Dairy Products |
Sample Food |
Bananas, Cantaloupe, Oranges, Strawberries, Grapes, Kiwis, Potatoes, Green Beans, Carrots, Beets, Lettuce, Tomatoes, Red Peppers, Onions, Broccoli, Cauliflower, Spinach, Celery | Chicken, Tuna, Salmon, Pork, Steak, Lamb, Veal, Eggs, Kidney Beans, Peanuts, Cashews, Tofu | Macaroni, Spaghetti, Fetuccini, Penne, Rice, Bread, Bagels, Dinner Rolls, Oatmeal | Skim Milk, 1% Milk, Cottage Cheese, Mild Cheddar Cheese, Low Fat Yogurt |
Daily Intake |
2 fruit servings daily and 2 vegetable servings daily | 4 ounces daily | 4 servings daily | 2 servings daily |
Portion Size Examples |
1 Banana = 2 servings 12 Grapes = 1 serving Half canteloupe = 2 servings 1 Potato = 2 servings Half tomato = 2 servings Soup bowl of lettuce = 1 serving |
1 4oz steak 1 small skinless chicken breast 1 small pork chop |
1 bagel = 1 serving 1 cup of pasta = 2 servings Half cup of oatmeal = 1 serving |
1 8oz glass of skim or 1% Milk = 1 serving |
Meal Options for Weight Loss
