Diet and Health FAQ

Tagged As: sample menu for low fat diet

Question:
I'm requesting any good ideas about diet and training routines for my wife who is hoping to shed several pounds gained during pregnancy. Currently, she is 5'8 and weighs about 180lbs. Before pregnancy she weighed from 160 to 170 and had frequently expressed interest in losing weight but never was able to commit to anything long term. Diet wise, she'll need something that produces fairly quick results in order to keep the motivation high and offer reinforcement, but at the same time, she has a very difficult time fighting cravings, therefore, I'd suppose it would be best to not start a strict diet which would dissallow any sweets. She's not very fond of pain, so the workout plan would have to be gradual. I'm thinking may a pseudo-aerobic very light weight lifting routine such as using 2lb dumbells to go through most of the motions without rest for about 10 minutes to start, working up to 30 minutes, eventually having her jump into my weightlifting routine months down the line. Any ideas about creating a diverse and satisfying diet for gradual but noticeable weightloss would be appreciated. Also, any recommendations about how to keep the motivation high would be great as well. Thanks,

Answer:
here is a good menu it requires no counting and it covers your nutrition Recommended eating plan here is a recommended eating plan. Eat low saturated fat proteins at every meal such as fish fowl and eggs and other lean meats, low fat cottage cheese, plain yogurt, raw nuts and seeds. The yogurt should be natural unsweetened plain yogurt. This type of yogurt has more beneficial bacteria and enzymes and less sugar. Eat a green salad or other green vegetable with every meal, such as,broccoli,asparagus,sprouts,celery, tossed green salad and so on. Except for breakfast eat fresh raw fruit and also as a snack. Try to eat fruit on an empty stomach for better digestion. If you are a calorie counter research shows that the most beneficial and life enhancing diet should provide between 1200 to 1600 calories per day. Eating less than 1500 calories a day maximizes your health and extends your life dramatically. But the real key to a low calorie diet is the macronutrient makeup. The recommendation is 30 percent protein, 20 percent carbohydrates (low processed) and 50 percent fat (healthy fat that is) This diet really works check your body fat and blood chemistry after six weeks and see for your self. Sample menu BREAKFAST. Apple,Pear,orange, grapefruit,berries or any other fresh fruit. AND Cheese omelet or egg whites and or Canadian Bacon, plain yogurt or cottage cheese. LUNCH Chicken Caesar salad (without croutons) tossed green salad, chicken salad, tuna salad, or create your own green salad with lean meat. Snack Low fat cottage cheese with fruit, macadamia nuts, fresh fruit, raw walnuts, fruit and cheese, raw vegetables, plain yogurt, or peanut butter and celery sticks. DINNER Grilled chicken, baked porkchops,lean steak, stir fry chicken, backed salmon, cooked cod, sliced turkey breast. AND Large green dinner salad, steamed broccoli with cheese, cooked asparagus, or stir fry vegetables. TYPICAL DAILY MEN calories proteins carbs fats fiber processed carbs BREAKFAST strawberries 1 1/2 cups cheese/mushrooms omelet w/olive oil Egg beaters Meal total 315 27 15 16 7 0 LUNCH mixed green salad w/turket breast bleu cheese dressing celery, tomato, cucumber romain lettuce, onion Meal total 300 32 13 13 7 0 SNACK smoked almonds(30g) Meal total 180 6 4 16 2 0 DINNER baked salmon, 5 oz. w/hollandaise sauce grilled asparagus green salad glass of red wine Meal total 395 35 15 16 7 6 Grand Total daily Total 1,190 100 47 61 23 6 from wine % of diet 35% 17% 48% According to most of todays accepted dietary guidlines,the fat intake and % of fat to total calories in this particular menu would be to high. But if you truly understand your body, s hormonal responce to food and how the proper balance of macronutrients produces good eicosanoid levels, then you can appreciate this higher healthy fat and lower carbohydrate menu. Please note how low the daily calories are even though many would call this a high fat diet. But remember, a low calorie (less than 15000 menu) containing adequate protein, low processed carbohydrates and plenty of healthy fats is a must for good eicosanoid production and good health. Further more the daily fiber content is within range even though no breads or grains were consumed (25 grams of fiber a day is recommended. Along with this we should take a nutrient supplement especially for people over 40 because of the poor absorption as we age. of the nutrients we consume. An important point to remember about the consumption of protein is the nitrogen balance that our bodies needs. Dietary protein is the only source of nitrogen simply calculate the amount of protein you eat to the amount of nitrogen you excrete this will give you an indication as to what the nitrogen balance of your body is. for a true health standpoint nitrogen balance should measure near zero. which means you are consuming enough protein for your bodies needs. prolonged negative nitrogen balance can prove unhealthy and even harmful. If you excrete more measurable nitrogen than you take in then you are in a negative balance this means you tare not taking in enough protein