Healthy Diet Plans Format

This is the basic structure
for creating any quick weight loss diet!

Here is the ideal format for creating healthy diet plans. It explains how much of each food type you should have any why. It also covers how you should plan your meals so you can lose the maximum amount of weight.

This format for healthy diet plans offers you the best opportunity to finally lose weight and more importantly, keep it off! There are several reasons why it is so effective.

The design of this healthy diet plan has not been 'sponsored' or been influenced by organisations or food groups. This is quite different to almost every other healthy diet plan structure.

Healthy Diet Plans Format

This format for healthy diet plans is used by health and fitness professionals around the world in order to help them achieve amazing results for themselves and their clients.

It is vastly different to standard academic nutritional recommendations, which are generally based on the USDA Food Pyramid or The Australian Guide to Healthy Eating.

Now let's cover each group in the Healthy Diet Plans Format so you can gain a good understanding as to why each group is included and in the amounts recommended.

Low-Density Carbs
(mainly vegetables with some fruits):

Thelow-density carbs are the foods that you should eat the greatest amount of. That is why they make up the foundation of the healthy diet plans format. They are nature's own fruits and vegetables. Try to eat them raw whenever possible.

These foods contain very little carbohydrate. They consist mainly of fibre and water. They also contain vitamins, minerals and phytonutrients (nutrients from plants).

Aim to have around 6-8 servings from the group every day.

Here are some examples of the low-density carbohydrates: cauliflower, broccoli, cucumber, squash, green beans, carrot, spinach, etc.


After water, protein is the most predominant nutrient in your body. In fact, protein is around half of our 'dry weight'. Due to its prevalence it simply makes sense to make sure you have an adequate amount (without being excessive) of it in your diet.

Every meal you have throughout the day should contain a portion of protein. This means that you will be constantly supplying your body with amino acids, which are the building blocks of body tissue as well as being involved in a variety of essential functions including: making enzymes, supporting the immune system, and providing fuel to working organs and systems.

If your body goes without protein for greater than about 4 hours it goes into a catabolic state, which means it breaks down more tissue than it constructs. Keep in mind that the body is a dynamic structure, which constantly builds up and breaks down tissue all day long.

If your body loses lean tissue, it has a direct impact on your metabolism. Since lean body tissue burns up energy, a loss of it has a negative impact on your metabolism.

This is something that few dieters realise and by simply ensuing they consume protein with every meal, they will be amazed at how much better their results are.

Ideally, you should aim to have around 5 serves of protein each day.

When many people think of protein they automatically think of meat, particularly red meat. Then they say, 'But I don't want to eat meat with every meal!' However, protein comes from a variety of sources including meat.

Plus, the human body isn't designed to eat enormous quantities of meat anyway. When you think of how different our physiology is compared to those of carnivores it makes sense.

Here are some examples of good protein sources: lean red meat, chicken, fish, legumes, eggs, nuts, seeds, protein powder, etc.

Medium-Density Carbs
(dairy products, starchy vegetables, and most fruits):

The second group of carbohydrates are the medium-density carbs. These have higher amounts of carbohydrate per serve compared to the low-density carbs. Accordingly, they have a tendency to raise blood sugar levels, and therefore insulin secretion, far more than the low-density carbohydrates.

Since they have a greater impact on insulin secretion and, by extension, fat storage in the body, it is important to control your intake of these foods. Therefore, the Healthy Diet Plans Format recommends only having 2 or 3 servings of these foods each day.

Since some of these foods are natural food it's important not to neglect them in your diet because they contain an array of beneficial nutrients.

Here's some examples of the medium-density carbs: oranges, corn, bananas, peas, grapes, potatoes, yoghurt, milk, pumpkin, apples, etc.

High-Density Carbohydrates:

These are the carbs you should limit in your diet as much as possible. They are highly refined and processed sources of carbohydrate and can have a dramatic impact on your blood sugar levels.

These are the carbohydrates that most dieticians and conventional nutritionists recommend people to emphasise the most in their diet. I believe this has been one of the major contributing factors to the ever-increasing obesity epidemic that we are facing today. Why these foods are recommended more than nature's own vegetables and fruits is beyond my comprehension (apart from the 'sponsorship' and lobbying of course).

If you really want to lose weight then you must make an effort to limit these foods in your diet. Whilst these foods do have some essential nutrients, you are far better off getting them from other sources.

In saying this, it doesn't mean you should have them at all, it simply means that you should limit your intake to only 1 or perhaps 2 servings a day.

The high-density carbohydrates include: cereal, bread, pasta, rice, sugar, fruit juice, jam, honey, etc.

Fats and Oils:

Fats and oils are highly concentrated sources of energy (calories). This means that only a small amount can have a significant impact on your daily calorie intake.

In saying this, fats and oils contain essential nutrients (the fat-soluble vitamins). These include: A, D, E and K. Therefore, it is important that you do include some of these foods (or natural foods containing fats/ oils) in your diet.

It is best to only have 1 or 2 servings a day of these foods. However, the serves may be spread over several meals.

Here's some examples of sources of fats and oils (or foods that contain them): nuts and seeds, oils, butter, avocadoes, etc.


The 'Extras' food group are not essential. However, they do serve the purpose of allowing us the opportunity to eat great-tasting foods.

The best option for this group is to simply have them on your 'Treat Day'. On your Treat Day allow yourself 2 meals to eat whatever you want and as much as you want! However, it is only for two meals, not the whole day!

Here are a few examples of 'Extras': chocolate, take away foods, alcohol, cakes, lollies, biscuits, etc.

If you're serious about losing weight, then make a commitment to follow this format for healthy diet plans for one month. Rest assured you will get fantastic results!

Also, if you would like to get a sample diet with plenty of meal options as well as discover all the principles you need to finally lose all the weight you want and get in the best shape of your life, get a copy of my e-book, Look Good Feel Great!

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