According to a study by WHO, the average age for men suffering from obesity related diseases has come down over the last thirty years. It is no longer uncommon to read about men as young as in their twenties suffering from ailments caused or related to obesity. Sedentary lifestyles, stress, wrong eating habits, fast foods, and a general feeling that “nothing will happen to me” are the chief culprits that lead to being overweight and eventually falling ill to one of the numerous ailments related to it. Diet for weight loss is one way to counter obesity, especially in its early stages.
There are numerous diet programmes available that help in reducing weight. However, it must be mentioned that although a diet does help in losing weight, it is not a permanent solution. Going back to the earlier lifestyle after the diet programme is over, will result in losing the effects of the diet and gaining weight all over again. I would like to share the diet programme that I have used and has worked for me.
Most of us think of a diet as a short term programme meant for achieving a quick result through a radical change in the normal eating pattern and food type. This causes individuals to leave the diet programme, either in between as they see no immediate tangible result or as soon as their objective is reached.
A diet programme that is more or less similar to the regular food definitely is more sustainable over the long term. It is this idea that was conceptualized by Barry Sanders and developed into what is called The Diet Smart Plan or TDSP in short. The prime focus in this plan is to create slight and healthy alterations to the regular intake of food, which in turn allows the individual to sustain the diet over a longer period of time.
What I like about TDSP is the simplicity of the plan and its long term effectiveness. A few weeks into the diet, I realised that the plan had changed what and how I ate. I was actually following a very healthy food intake, without really missing out or feeling that I was on a diet programme. The end result was that this change has now become my regular method of food intake rather than being a diet programme.
Diet Plan For Weight Loss
Reducing calories is essential to weight loss. In the initial phase, the diet plan requires you to maintain your total daily caloric intake not exceeding eight times your body weight. This should continue till the time you reach your target weight. Once the required weight is reached, the total daily caloric intake should be increased to eleven times your body weight.
Number of Meals
One of the prime reasons for weight gain is over eating at each meal and eating in between meals. The best way to regulate your intake quantity is to eat 5 to 6 times a day.
The feeling of having eaten helps to reduce the cravings for in between snacks as well as helps to avoid over eating in any one particular meal.
Weigh Yourself Daily
Weighing yourself daily helps by creating short term success situations that help in staying on with the diet plan. In order to really see the effects of the diet plan, you must weigh yourself twice a day – as soon as you wake up and just before you go to sleep.
The Diet Smart Plan Calorie Counting
Since the caloric intake is regulated according to the stage of the diet plan, you need to calculate the amount of calories for each meal before you eat. Just to make sure that you have not exceeded your caloric intake, you should also count the calories ingested after each meal. A good way to stick to the caloric intake is to plan your daily food intake in the morning and make changes if required by adding or removing a food type.
Food is classified into five categories in The Diet Smart Plan
This category consists of low calorie vegetables. There is no limitation on the quantity of free food that you can consume on a daily basis. It is near impossible to over shoot your daily total caloric intake by just eating free foods. In addition, the nutrition provided by eating free foods and the feeling of being full helps in keeping to the plan.
Basic foods consist of rice, fruits, lean meat, baked or boiled potatoes etc. This group should form the bulk of your daily intake along with free foods.
Single Portion Foods
This group consists of foods that are high in caloric count. There is no restriction to eating them as long as the daily total caloric intake is maintained. A good way to continue eating them is to restrict yourself to just one serving a day. Ice cream, steaks, spaghetti are the types of food that make this group.
A lot of regular dishes can be made with a slight variation that reduces the caloric count of the dish. Baked potatoes instead of french fries are a typical example.
This group contains food that should be limited to just about one helping in a week. The mouth watering Lasagne is a classic example of this group.
The Diet Smart Plan Workout
Starting a diet program and initiating a workout programme on the same day can be a daunting task. If regular workouts are not a part of your lifestyle, you should start a workout program at least four weeks after starting the diet plan. The initial loss of weight will definitely help in making your workout program easier.
All individuals are different and there is no one diet that can work for everyone. However, healthy eating habits and regulating the caloric intake will definitely help everyone in maintaining a healthy body. Before you start any diet programme, it is advisable to consult your doctor, as there could be issues that you are unaware of at the moment.