Healthy Diet Plans Format

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

The Healthy Diet Plans Format shows you how to structure your own quick weight loss diet. It explains how much of each food type you should have any why. It also covers how you should plan your daily food intake in order to maximise your weight loss efforts.

There are so many conflicting recommendations regarding what people should eat in order to lose weight that most people are left feeling confused and frustrated about the best approach to take.

The Healthy Diet Plans Format provided here offers you the best opportunity to finally lose weight and more importantly, keep it off! There are several reasons why it is so effective, suffice to say that the design is based upon scientific research and is purely objective.

The design of this Healthy Diet Plans Format has not been 'sponsored' or had any lobbying by organisations or food groups to influence its structure, which is very different to almost every other healthy diet plan structure.

This healthy diet plans format has been used by health and fitness professionals for many years. It has helped them achieve amazing results for themselves and their clients as well.

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 Carbohydrates
(fibrous vegetables and fruits):

These are the foods that you should eat the greatest amount of in your diet and 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).

Since they are nutrient-rich, calorie-sparse foods they are the best foods to eat if you are serious about losing weight and getting in great shape!

You should have about 6 serves a day of these foods every day.

Examples of the low-density carbohydrates include: broccoli, cauliflower, carrot, tomato, lettuce, cucumber, squash, green beans, spinach, etc.

Lean Protein:

After water, protein is the most predominant nutrient in your body. In fact, it makes up over half of the '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 tissue, it has a direct impact on your body's metabolism. Since body tissue burns up energy, a loss of tissue means that your metabolism will slow down, making your weight-loss efforts more difficult.

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 5-6 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: fish, chicken breast, lean steak, eggs, legumes, nuts/seeds, protein/meal replacement powders, etc.

Medium-Density Carbohydrates
(fruits, starchy vegetables, dairy products):

The second group of carbohydrates are the medium-density carbs. These have higher amounts of carbohydrate per serve compared to the low-density carbohydrates. Accordingly, they have a tendency to increase 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 2-3 serves 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 essential nutrients.

Some examples of the medium-density carbs include: potatoes, pumpkin, milk, apples, yoghurt, oranges, corn, bananas, peas, grapes, etc.

High-Density Carbohydrates:

The high-density carbs are the ones that you should limit in your diet as much as possible. They tend to be 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 fruits and vegetables 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 contain 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 1-2 serves a day.

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

Fats and Oils:

Fats and oils are the most concentrated sources of energy (calories). This means that only a small amount can have a significant impact on your daily calorie intake. As result, you must carefully control your intake of these foods.

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

Only 1-2 serves a day of these foods is recommended. However, the serves may be spread over several meals.

Here's some examples of sources of fats and oils (or foods that contain them): olive oil, butter, avocado, almonds, cashews, pumpkin seeds, sunflower seeds, peanut butter etc.

Extras:

The 'Extras' food group are not an essential component of the Healthy Meal Plans Format. 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': take away foods, chocolate, cakes, biscuits, lollies, alcohol etc.

If you're serious about losing weight, then make a commitment to follow the Healthy Diet Plans format for 30 days. You will be amazed with the 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!

Please Add Your Comments Here!

For taking the time to give me your feedback I am pleased to send you a complimentary copy of my 52-page e-book, 'How to Lose All the Weight You Want in the Next 90 Days!' (Valued at $17).

Please provide a return email address with your comments. Your contact details will always remain private and will not be published, shared or sold.

Here's what other people
have said about the article:

See the submissions from other people.

Here is the complete list of nutrition articles: