Thursday, November 11, 2010

Quick - Fast Weight Loss Diet (1300 Calorie)

When selecting a low fat diet plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple guidelines below.

Nutritional and Low Fat Diet Guidelines
  1. Commit to consuming 4 - 6 small meals and snacks everyday.
  2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
  3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
  4. Eat your foods slower.
  5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
  6. Avoid foods that are high in fat and calories.
  7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
  8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.
Here is a sample low fat diet plan (1300 calories).
12 ouncescoffee-w/caffeine0.401.400.008.00
1 eachBagel-plain, Lenders Bake Shop8.0042.002.00210.00
2 tbspPeanut butter- creamy8.605.7016.40190.00
1 tbspCream, fluid, half and half0.440.651.7319.55
AM Snack
1 eachapple-medium with peel0.3021.100.081.00
3 ounceschicken breast/ white meat26.400.003.00140.25
12 ouncesCoca cola- diet w/ caffeine0.000.400.000.00
.25 cupCroutons-plain9.005.500.5030.50
1 largeSalad-lrg. Garden w/tomato and onion2.6019.000.8098.00
4 tbpsThousand island-reduced cal. Kraft0.0012.004.0080.00
PM Snack
1 eachapple-medium with peel0.3021.100.081.00
3 ounceschicken breast/ white meat26.400.003.00140.25
1 cuppasta, corn cooked3.6839.071.07176.40
1 smallsalad-sm. Garden w/tomato, onion1.309.500.4049.00
2 tbpsthousand island- reduced cal. Kraft0.006.002.0040.00
Grand Total:87.43183.4234.851343.95
Grocery List
Apple - medium with peel14 each
Bagel - plain7 each
Chicken Breast / White Meat42 ounces
Coca Cola - diet84 ounces
Cream, fluid, half and half7 tablespoons
Croutons - plain2 cups
Pasta, corn, cooked7 cups
Peanut butter - creamy14 table spoons
Salad - large garden7 large
Salad - small garden7 small
Thousand island - reduced cal.42 table spoons


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