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    30-Day Diet for Women - Metric Edition
    30-Day Diet for Women - Metric Edition
    30-Day Diet for Women - Metric Edition
    Ebook228 pages1 hour

    30-Day Diet for Women - Metric Edition

    By Gail Johnson

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    About this ebook

    30 days of delicious, nutritious, meal plans (both 1200 and 1500 kcal diets). Most women lose 4 to 7 kgs (and more) without feeling hungry. Each day features a complete menu and easy-to-follow recipe.
    LanguageEnglish
    PublisherNoPaperPress LLC
    Release dateMar 11, 2010
    30-Day Diet for Women - Metric Edition

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      30-Day Diet for Women - Metric Edition - Gail Johnson

      Disclaimer

      The Best Weight-Loss Diet

      According to the late Dr. Jean Mayer of Harvard University’s Department of Nutrition, a really good reducing diet must have the following three characteristics:

      1)  The diet must provide you with an understanding of weight control as well as the knowledge you need to reduce your weight to the desired level.

      2)  The diet must help you remain healthy while you are losing weight.

      3)  The diet must lead you to a healthier way of eating and exercising that will, in the long term, help you keep off the weight you have lost.

      The weight-loss diet featured in this eBook is a balanced diet; i.e., a diet that is not only low calorie and reasonably low in fat, but is also nutritionally balanced.  The 30-Day Quick Diet for Women - Metric Edition, however, does not meet all the above criteria.  While you will get some dieting insight and some idea of how much you can eat and still lose weight, you will not get a real understanding of weight control from this eBook.  That’s not its purpose.  What you will get is a healthy diet – and a diet that if followed will promote weight loss.  Think of the 30-Day Quick Diet as a quick fix, a healthy start that will get you on the right track – but it’s not the long-term answer.

      Long-term success is about developing both an understanding and a plan that will result in healthier eating and physical activity habits.  For a through understanding and the guidance you need to succeed in the long term I recommend you read, Weight Control - Metric Edition by Vincent Antonetti, Ph.D., a NoPaperPress eBook

      Begin with a Medical Exam

      Everyone should at the very least have a medical assessment, or exam, before starting a weight loss diet.  Why?  You need to make sure your health will allow you to lower your caloric intake and increase your physical activity.  The medical checkup may be as simple as a visit to a physician who is familiar with your medical history, or it may be a thorough physical exam.  The physician conducting the medical exam should be made aware of and should approve the specific weight loss diet you’re planning.

      What’s in This eBook?

      This eBook actually contains two 30-day diets: a 1500 kcal diet, and for even faster weight loss a 1200 kcal diet.  And both diets have a meal plan (menu) for each and every one of the 30 days.

      Which Calorie Level is for You?

      1200 kcal Quick Diet:  This calorie level is suitable for smaller women, older women and inactive women.

      1500 kcal Quick Diet:  Larger women, younger women and active women should choose this calorie level.

      How Much Weight Will You Lose?

      Weight loss occurs when your food energy intake is less than the total energy you expend.  This difference in kcalories is referred to as your kcalorie deficit.  How much weight you lose depends on the magnitude of your kcalorie deficit.  Simple metabolic calculations make a rough estimate possible.  On the 30-Day Quick Diet, most women lose 5 to 7 kilos – depending on whether the 1,500 or 1,200 Calorie diet is selected.  Smaller women, older women and less active women will lose a bit less and larger women, younger women and more active women often much more.  Exactly how much weight you will lose depends on how much you weigh, your age and your activity level.  Again, for the full story see Weight Control - Metric Edition by Vincent Antonetti, Ph.D.

      Guidelines for Healthy Eating

      No single food can supply all the nutrients you need in the amounts you need.  The most important factors in nutrition are variety, variety, variety!  Variety is the key to a nutritious diet. As a means of setting strategies for food selection, the U.S. Department of Health and Human Services and the Department of Agriculture issue Dietary Guidelines every five years.  The latest Dietary Guidelines describe a healthy diet as one that:

      - Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk products.

      - Includes fish, poultry, lean meats, beans and nuts.

      - Is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.

      The guidelines encourage adults to consume a variety of nutrient-dense foods and beverages within their caloric needs.  The afore mentioned U.S. government agency recommends how much should be eaten from each of the basic food groups (i.e., from the fruit group, vegetable group, grains group, meat and beans group, milk group, and oils group) – whether you are trying to lose weight or maintain your weight.  All this information and more can be found in my eBook Eat Smart - Metric Edition published by NoPaperPress.

      Even though most adults can get all the vitamins and minerals they need by merely consuming a variety of nutritious foods (from the fruit group, the vegetable group, the grains group, the meat and beans group, the milk group, and the oils group), many physicians recommend a daily multi-vitamin/mineral supplement – just in case you don’t eat the way you should.

      Exchanging Foods

      If there is a food listed in the 30-Day Quick Diet that you don’t like, or that you can’t find locally, or that you forgot to pick up while shopping, try exchanging or substituting another food in its place – a technique used by dieticians.  Exchanging a food listed in a diet for another food with approximately equal caloric value and nutritional content is the foundation of a successful long-term diet.  Substitution possibilities are almost endless but have to be done carefully.

      The easiest substitutions are those within the same food group, such as exchanging one vegetable variety for another, or a glass of milk for yogurt.  More sophisticated exchanges can cross food groups, for instance replacing 100 grams of turkey

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