Free Diet Program -- Healthy Diet Plan

A free diet program that works

• For most people just going on a diet won't lead to permanent weight loss. You know that. You've been on diets before.
• And there are many aspects to losing weight besides your diet.
• But what you eat and when you eat and how much you eat still has a great deal to do with how much you weigh.
• After you look at all the information on this page, be sure to follow the links. You'll find diets that can help you get started on your way to permanent weight loss...

1000 calorie diet

If you have a very small frame or have some special need for a short-term, very-low-calorie diet there is a 1000 calorie diet. But be sure to read the tips and suggestions before you start.

This is not a diet for most people as the calories are so low. It actually will take weight off fast. And it is a free diet program that is very well balanced nutritionally.

Calories and your metabolism

But if you follow the 1000 calorie diet for a long time your metabolism will drop. You'll probably get too hungry. Then when you stop the diet you'll just gain back all the weight.

You can use the 1000 calorie free diet program as a "jump start" program. That is where you just have to lose weight, and it has to be right now!

The scale will show some fast weight loss. But then, after 2 or 3 weeks, get on a good long term program.

The trainer's viewpoint

Now, I know that some trainers would object to this diet. Why? Because they know you can't build a strong body without enough energy, and for most people 1000 calorie free diet program is a little too low.

So why is this diet on the free diet program if the calories are so low? For several reasons. One, it is an excellent "quick start diet" if you want to lose some weight fast. That can be very motivating.

Two, there are some people with small frames who will do well on this diet.

And three, because the 1000 calorie diet is requested by many people.

1200 calorie diet

This is also a very-low-calorie diet. I would give you the same advice as I did for the 1000 calorie diet. Make sure you know what you are doing before you use the 1200 calorie diet.

For the long run you are probably going to need more calories. But this 1200 calorie diet is the most popular diet by far. Thousands of people each month lose weight with this diet.

1500 calorie diet

The 1500 calorie diet is a good all around diet. It is high in protein, so it will stimulate your metabolism.

It is a very good free diet program for a lot of women. If you really follow the 1500 calorie diet you will lose a lot of weight.

1800 calorie diet

This is a good diet for a lot of women and many men. The 1800 calorie diet has a lot of protein, and that will keep your metabolism charged up.

Like all these diets, it is split up into 5 meals per day. It might not be what you are used to, but several small meals each day is best for weight loss.

Why small meals?

Eating small meals is an effective part of the free diet program for a lot of reasons. One, it keeps healthy nutrients in your blood stream. So your cells can grow and rebuild and become strong. The cells, added up, become your whole body.

Two, if you eat a heavy meal, any excess calories are stored as fat. Sure, some fat will be broken down for energy if you don't eat for many hours. But why store it in the first place?

Three, when you eat small meals you avoid being so hungry. You eat and then, before starvation hits, you eat again.

Permanent weight loss requires a plan

The most successful dieters do some planning. This includes finding out where you are now -- including your current weight, diet and body composition.

It includes figuring out where you are going to be -- by setting goals for weight loss, time to reach your goal weight, and final body composition.

And it includes a plan for how you will get there.

Calories for weight loss

Part of your diet planning is figuring out how many calories you will need.

Too many calories and you won't lose weight.

Too few calories is just as bad. You'll end up weak and starving and your diet will fail. That's where the yo-yo dieting comes from.

Optimal calories for weight loss

To lose weight you must take in fewer calories than you burn up each day. You should aim for about 300-500 calories fewer calories each day than what you burn up at rest.

Then when you add exercise to your free diet program -- which is going to burn up even more calories -- you're going to have good, effective, long term weight loss.

Portion sizes

If you your calorie goal is more than 1800 just increase the portions. For instance if you need 2400 calories per day, just make each serving 1 1/2 times what is listed in the 1800 calorie diet.

The diets that are listed in this free diet program can help you lose weight. You should take a good look at them and see how they are put together.

They are designed to help keep you from being too hungry. They also stimulate the metabolism and help you burn off fat.

Tips and suggestions

There are tips and suggestions that go with each diet. You will get much better results if you follow the suggestions. For example, there is a food list that goes with each diet. You can use the food list to substitute one food for another.

Here's how it works -- if you like one kind of protein more than another, or you want to have a different kind of carb, you just go to the list and find one that you like better and you use that.

If you don't like apples pick something else from the list of fruits that you like better and have that.

You don't have to be overly rigid, but try to come close to the amounts that are suggested. If the free diet program says four ounces (120 grams) and you eat 1 1/2 pounds (680 grams) you are not going to have very good results.

Don't skip meals

You can't skip any meals. And that includes breakfast -- even if you don't like breakfast.

Don't think that you can lose even more weight by skipping some of the food on the list. You have to eat it all. Including your veggies.

And really make an effort to eat the frequent small meals. It might take some getting used to, but the results you get will be infinitely better.

The adjustment period

The portion sizes on this free diet program may look very small to you at first. You might be used to the tremendously, ridiculously, gigantically huge portions of our modern diets.

Well, normal portions for a normal, healthy human being do not include heaping plates and bowls full of food. And you shouldn't have to eat until you are "stuffed" or always have to feel "full."

There will be a period of adjustment. Remember, if you are hungry you will get to eat again soon.

Which diet is right for you?

You should make some effort to actually figure out how much you should be eating. Don't just pick the lowest calorie diet thinking that you will lose the most weight with that one. It doesn't work that way.

If you do that you'll end up back where you are now. Remember, you are doing this diet because the other things you tried didn't work.

If the amount you are supposed to be eating is higher or lower than what is listed in the free diet program just make a little adjustment.

Long term nutrition

These aren't so much diets as advice on a healthy way to live. You should be able to stay on an eating plan like this for a long time. Your weight will gradually come down and you can stabilize at your ideal weight.

To plan meals over the course of weeks or months, just use the food list that goes with each diet, and substitute foods of your choice.

Or do a little research on the calories, protein, fats, and carbohydrates of foods you like and add them to the list where they fit.

But you don't have to do any adjustment to the diet if you don't want to. It can be quite healthy to eat mostly the same foods every day. And if you eat the same thing most days it becomes easier to plan.

Long-term success

If the things you tried in the past didn't work, and if you really want to succeed this time, you should get your copy of Dr. Dan's Super Weight Loss Plan.

It will change the way you look at weight loss, and you'll finally be able to get the results you are hoping for. You'll be glad you did!

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