Let us take as an example here, a 1600 calorie diet. On such a diet, a woman who is fairly medium sized and exercises lightly will be able to maintain her weight. On the other hand a medium sized woman, who carries around some extra weight, will be able to shed off those pounds. Provided she exercise regularly, at 3-5 times a week and follow the diet strictly.
The (US) National Heart, Lung and Blood Institute (NHLBI) recommends this diet worked around 1600 calories for those just wanting to maintain their current weight. For those intending to lose a little more weight, the NHLBI dieticians have further suggestions to cut the fat and cholesterol content of this particular diet to serve the purposes of those wishing to lose weight. Follow the diet as it is and eventually, excess weight will start peeling off. It is highly recommended though, that you should exercise, either lightly or regularly (as the case may be) to achieve maximum results.
For breakfast, have a cup of 1% milk, low fat. For preparing your oatmeal, use half a cup. Add one English muffin to your breakfast for the bulk. You may spread on a tablespoon of 18% fat cream cheese for flavour and some fat. Wash all that down with 3/4 cup of orange juice (sweetened lightly), a cup of coffee or tea and another cup of 1% low-fat milk.
Lunch may include, 2 chicken fillets, baked or grilled without the skin and only a teaspoon of vegetable oil to prevent sticking, a salad made of half a cup each of lettuce, tomato and cucumber. Dress that with two tablespoons of oil and vinegar dressing with salt and pepper to taste. 1/3 cup of white rice, to which you may add 1 teaspoon of margarine if you wish, a small biscuit made with baking powder and prepared with vegetable oil. You may spread half a teaspoon of low-fat margarine on your biscuit and lastly, take a cup of water for a refreshing finale.
Treat yourself to 3 ounces of lean roast beef with a teaspoon of water based beef gravy for dinner with a small, baked sweet potato on the side. Also, make yourself a salad of half a cup of turnip greens. For the dressing, heat together half teaspoon diet margarine, 1 teaspoon of cinnamon and one teaspoon of brown sugar. Use that as dressing for your turnip greens. Dinner may also include one-fourth honeydew melon and one refreshing cup of iced tea sweetened with sugar or any sugar substitute.
Should you get hungry between meals, you can eat four saltine crackers with an ounce of mozzarella cheese made with partly skim milk and low sodium and only that kind of cheese. Do not make the big mistake of exchanging a highly salted cheese made with whole milk or any other exotic cheeses. Better alternative would be drinking green smoothy!
Interesting video – how to make green smoothy for fat loss?
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