It is approved as an appetite suppressant to help reduce weight in obese patients when used short-term and combined with exercise, diet, and behavioral modification. It is typically prescribed for individuals who are at increased medical risk because of their weight and works by helping to release certain chemicals in the brain that control appetite.

In 1959 phentermine first received approval from the FDA as an appetite suppressing drug. Phentermine hydrochloride then became available in the early 1970s. It was previously sold as Fastin from King Pharmaceuticals for SmithKline Beecham, however in 1998 it was removed from the market. Medeva Pharmaceuticals sells the name brand of phentermine called Ionamin and Gate Pharmaceuticals sells it as Adipex-P. Phentermine is also currently sold as a generic. Since the drug was approved in 1959 there have been almost no clinical studies performed. The most recent study was in 1990 which combined phentermine with fenfluramine or dexfenfluramine and became known as Fen-Phen. (wikipedia)

Weight loss pills have been a subject for heated debates and bitter controversies for decades. Praised by some as life-turning instruments for gaining self-esteem and looking good, diet pills are hailed by others as deadly chemicals that can wreck havoc inside our bodies and very likely kill us. Today, I’m going to talk to you about one of the most commonly used weight loss drugs out there, a little blue and white pill that goes by the name of phentermine.

Phentermine is closely related to amphetamines and works as an appetite suppressant. Its main function is to stimulate the release of brain chemicals that effectively reduce sensations of hunger, making us feel like we don’t need to eat at all, or we have to eat very little. However, a report of the UN International Narcotics Control Board published last year warned that phentermine is one of the most commonly abused prescription drugs in the world, along with other amphetamine-type drugs collectively and ironically known as “anorectics”. Another almost equally abused such drug is Ritalin, whose main purpose it to treat Attention Deficit Hyperactivity Disorder (ADHD) in children – however, one of its main side effects is also appetite suppression.

A quick search on the Internet will reveal thousands of pages stuffed full of glowing testimonials from “overjoyed” women who took phentermine and lost tens of pounds in surprisingly short intervals, something that would definitely not have happened if they had been trying to lose the weight the old-fashioned way, using diet and exercise. However, most women who share their experiences with the weight loss drug conveniently forget to mention its common side-effects, among which mood swings, chest pain, tremors and irregular heartbeat. A phentermine overdose can induce hallucinations, seizures, severe headaches, blurred vision and vomiting.

The scariest part of the story – along with the terrible side-effects of this drug – is that phentermine is readily available on the Internet and can easily be bought from online pharmacies, despite being banned in countries such as Great Britain. The catch is that the law banning the use of phentermine without a valid prescription doesn’t apply to overseas pharmacies that sell via the web.

Professor Hamid Ghodse is a former president of the UN’s International Narcotics Control Board and is currently the chairman of addiction psychiatry at St George’s Hospital in London. In an interview with the Daily Mail a few months ago, he warns women all over the world about the dangers of phentermine and all other amphetamine-related diet pills used to cut weight. “They’ve been around in various guises since the Sixties and are highly addictive”, he says. “Users can experience painful withdrawal symptoms, including nausea, headaches and convulsions, when they try to stop taking the drug”.

“The drugs work by stimulating the central nervous system, mimicking the natural effect of adrenalin by increasing the heart rate and suppressing the appetite”, Professor Ghodse explains. “Users also feel euphoric and have increased energy levels. However, this also leads to insomnia. Over time, sleep deprivation, coupled with weight loss caused by what basically amounts to starvation, can cause extreme changes in behavior. Users have hallucinations, mood swings, become anxious, paranoid and sometimes violent”, he adds.

And finally, endocrinologists also warn that any weight loss achieved using phentermine is only temporary. “Most people simply put the weight back on once they stop taking the drugs”, the Daily Mail quotes Endocrinologist Dr Nicola Bridges, who specialized in the medical treatment of obesity. “These are extremely dangerous in the wrong hands. They have to be prescribed by a doctor who has carefully assessed the risk versus benefit for the patient”.

Whether we like it or not, there is no quick fix, no rapid solution for healthy weight loss. In an age where everything tells us that we have to be thin to be successful, the temptation posed by these drugs cannot be denied. Coupled with their widespread availability and relatively low costs, weight loss drugs are among the demons of our modern society and cannot be ignored. The best solution however is to protect your body and not try to cheat or cut corners. Go on a healthy, all-natural diet. Exercise. Take up running or dancing. Stay healthy and with enough determination, you can lose weight without killing your body in the process. (softpedia)

BOOKS	REVIEW
	Attrack Weight Loss World’s First Online Weight Loss Program based on the Law of Attraction.Lose Weight Permanently in only 8 Weeks.
	How To Safely Melt Away, Your Post-Pregnancy Weight… Without crash diets, dangerous drugs, stimulants or going crazy trying to fit a 20 minute workout in 3 days a week!.
	Fat Loss Meals Plans Discover How To Quickly Lose Weight The Healthy Way With New SIMPLE, CHEAP, And EASY Veggie Meal Plans.

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download: Phentermine and Weight Loss (48.56KB) added: 26/12/2009 clicks: 279 description: Phentermine, a contraction of “phenyl-tertiary-butylamine”, is an appetite suppressant of the amphetamine and phenethylamine class.

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We should learn to pick out the best foods from our normal daily diet and use them to form the basis for our new healthy eating habits. This gives familiarity to the new way of eating rather than the idea that the individual is “on a diet”. Trying to lose weight on a specific diet relays the message that it will end some day. When a diet ends many people gain back most, if not all the weight lost.

Here are some suggestions on how to eat foods to help lose weight…

Try not to have too much variety of food for each meal

Evidence has shown humans always consume more food and calories when there is more choice on offer. For example, have you ever been at a buffet style meal where its “eat all you can” no matter how much we eat there always seems to be room for one more item maybe that delicious looking dessert or ice cream!

Many diets in the past have been based on a similar principle, the cabbage soup diet, the vegetable diet, etc.

Health experts state always eat a balanced diet which may seem to contradict the above statement. However, it is possible to select a balanced diet and lower amount of choice for each meal by eating regular small meals.

The evidence is overwhelming: following a vegetarian diet low in fat and high in fiber can lower the incidence of high blood pressure, high cholesterol, and obesity in the average person. This is because a vegetarian diet tends to be lower in saturated fats, which come mostly from animal products. The connotation of “vegetarian” can be a little misleading. Simply avoiding meat and animal products will not make you any healthier. Vegetarians have to be just as conscious of what they eat as non-vegetarians.

Diet Plans

While most all vegetarians do not eat meat, there are some varying degrees of vegetarianism that require different levels of commitment and creativity when it comes to cooking and eating. These include:

• Fruitarians, who do not eat any animal products or processed foods,
• Vegans, who do not eat (or typically use in a way) animal foods or products,
• Lacto-vegetarians, who eat all dairy products, except for eggs,
• Lacto-ovo-vegetarians, who eat all dairy products, including eggs,
• And Semi-vegetarians, who might eat fish and/or chicken, but no red meat products.

As you can see, there are plenty of options open for those who are considering taking the dietary leap to vegetarianism. But, there are some important things to keep in mind about what you should eat, and what you shouldn’t.

There are some basic staples that should be part of almost every vegetarians diet, including:

• Grains, such as whole grain breads, brown rice, whole wheat pastas, and whole grain cereals,
• Any types of beans, pulses, or seeds,
• All fruits and vegetables,
• And dairy products (for some types) or soy-based “dairy” products.

Whether or not you are a vegetarian, it is equally important that you get a well-balanced diet. It is not uncommon for vegetarians to fall victim to eating unhealthy foods, just because they are not meat-based. Some of these foods can be high in fat and calories, such as some fried foods, potato chips, or candy and chocolate. Not only are many of these foods high in fat and calories, they are also highly processed, which can have an adverse effect on your digestive system.


As a vegetarian, your reasons for choosing the lifestyle might be varied. You might be a friend to animals, or you might just want to live a healthier lifestyle. It is important to keep in mind that just because a food is not made of or produced with animal products, it can still be unhealthy. A vegetarian lifestyle of any type can make you healthier and more energetic, you just have to educate yourself, and be creative with your food choices and recipes.

by: weightlossforall

BOOKS	REVIEW
	Attrack Weight Loss World’s First Online Weight Loss Program based on the Law of Attraction.Lose Weight Permanently in only 8 Weeks.
	How To Safely Melt Away, Your Post-Pregnancy Weight… Without crash diets, dangerous drugs, stimulants or going crazy trying to fit a 20 minute workout in 3 days a week!.
	Fat Loss Meals Plans Discover How To Quickly Lose Weight The Healthy Way With New SIMPLE, CHEAP, And EASY Veggie Meal Plans.

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Green tea is a type of tea made solely with the leaves of Camellia sinensis that has undergone minimal oxidation during processing. Green tea originates from China and has become associated with many cultures in Asia from Japan to the Middle East. Recently, it has become more widespread in the West, where black tea is traditionally consumed. Many varieties of green tea have been created in countries where it is grown. These varieties can differ substantially due to variable growing conditions, processing and harvesting time.

Over the last few decades green tea has been subjected to many scientific and medical studies to determine the extent of its long-purported health benefits, with some evidence suggesting regular green tea drinkers may have lower chances of heart disease and developing certain types of cancer.[1] Green tea has also been claimed as useful for “weight loss management”- a claim with no scientific support according to medical databases such as PubMed.

Green Tea and Weight Loss

Check the back of the bottle of many popular diet pills and you’ll see “green tea” or “green tea extract” listed as one of the ingredients.

Diet pills are often dangerous and packed with other unhealthy ingredients, but there’s a reason they use green tea. Green tea helps you lose weight. Of course it won’t be “20 pounds in one week” or other nonsense that marketing companies like to claim, but green tea has been scientifically proven to burn calories and block fat absorption.
Green Tea Burns Fat

Food (including sugar and fat) is synthesized into a substance called “triglyceride” in the liver and small intestine. It is then carried into the bloodstream to other tissues in the body.

Triglyceride is used as source of energy for life support and physical activities, and is very necessary. The problem comes about when there are excess amounts of triglyceride, because then it’s turned into fat which subsequently causes obesity.

That’s where green tea comes in. It contains high amounts of polyphenols which activate the enzyme that is responsible for dissolving excess triglyceride. In the long run, this means that green tea effectively aids in burning fat.

Green Tea Stimulates the Metabolism & Accelerates Weight Loss

Green tea contains powerful antioxidants called catechin polyphenols that are responsible for many of the health benefits of green tea. One of them in particular, epigallocatechin gallate (or EGCG for short), has been found to stimulate the metabolism and accelerate weight loss.

EGCG, along with the caffeine in green tea, stimulates the central nervous system and causes fat to be released into the blood stream for the body to use as fuel. This process of fat being used for energy is called “thermogenesis”. It provides extra energy, sheds excess water, and also helps to burn body fat.

Although caffeine alone can stimulate the metabolism this way, it’s important to note that researchers found that the combined ingredients of green tea were much more effective at this process than just caffeine by itself.(greenweightlosstea.com)

Research by Japanese and other researchers(1) suggest that if the average person were to drink five cups of green tea a day, they would burn an extra 70 to 80 extra calories through an effect known as thermogenesis – the process of heat production in organisms. While much of the thermogenesis effect in green tea is derived from caffeine, studies also suggest(2) that thermogenesis in green tea occurs to some degree beyond its caffeine content from epigallocatechin gallate (EGCG.)

Clearly, drinking green tea alone is not going to be satisfactory for significant weight loss. Still, green tea can still be quite useful as a weight loss aid. The extra 80 calories per day can be just what a person needs to tip the scale from a calorie surplus to a calorie deficit, especially when following a balanced nutrition and exercise regime. (o-cha.com)

If you are serious about losing weight, even though you should not expect the pounds to melt off as some will claim, we still definitely do recommend green tea as a complement to a sound nutrition and exercise regime, not only for the slight metabolism boost it will give you, but more importantly for the many other documented health benefits.

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There are many companies that will set up healthy weight loss plans for you. Plans such as Weight Watchers and Jenny Craig commit to moral support. There are other meal plans, which allow you a certain amount of calories in a day.  Most of these plans allow anywhere from 1200 calories to 2800 a day. There are specific meal plans that are provided that show which types of foods should be eaten and how much. By giving examples of the types of foods that will help you stay within the limits, you can plan your meals better and have an easier time sticking to the diet.

Typically, diet plans that allow you to create your own meals work better than restrictive diets such as the slim fast diet because they actually allow you to eat. Weight loss plans that have meal guidelines make it easy to lose weight because you are preparing your own  meals while still eating foods that help lose weight. It is very important when you are choosing a healthy weight loss plan to make sure you are getting a balanced and complete diet. Healthy weight loss plans will be different for everyone depending on what works for you.

Some people may find sticking to a low calorie diet easier and more effective than only eating fruits and vegetables. All of them claim that their weight loss plan is a new miracle of science that can bring desirable results within a week or two.

By using most of these plans, you can certainly lose something; your money, nothing else. You have to be self-motivated because no one can force you towards following a weight loss plan. There are many weight loss plans that you can use to reach your goal, out of these, 3 most common weight loss plans are discussed below:

Low Carbohydrates

One of the most common weight loss plans is to reduce the amount of carbohydrates that you take. This plan works for many people. There are many diet plans available today that claim to be less in carbohydrates like the famous Atkins diet. The plan demands you to reduce as much carbohydrates from your diet as you can. However you should note that the plans says Low Carbohydrates, it doesn’t says No Carbohydrates.

What you should cut out from your diet is excessive breads and grains that usually cause weight gain. This plan is really great and it has worked for many people. For that you should always restrict carbohydrates in your diet.

Low Fat Diet

One of the most effective weight loss plans is to reduce or eliminate fat from your diet. If you are willing to follow this plan, then make sure that you never touch a diet that contains more than 10 grams of fat. By following this plan, you will intake less calories which will make sure that you won’t gain obesity and if this weight loss plan is accompanied by regular physical exercises then it means that you are eating fewer calories and burning more calories; which would result in weight loss. Some people do say that this plan doesn’t work since it allows you to eat everything that is low in fat, however, this plan has worked more than any other plan so you should at least give it a try for few months and then conclude whether it was a practical and effective plan or not.

Low Calorie Diet

Another weight loss plan is to have a low calorie diet. So another solution would be to have a low calorie diet. This plan works really well provided that you include healthy exercises in your weight loss plan as well.

All of the above mentioned weight loss plans really work as long as you show commitment and enthusiasm. You have to adhere to these plans for a longer period of time to get sustainable results.

New ideas for weight loss and health plans come and go, there are some which are successful and then there are some which fail. In this confusion of new weight loss plans and ideas every other day, the user often gets confused about selecting the best option for themselves. One of the most successfully implemented weight loss plans are the free weight loss plans.

These free weight loss plans are most commonly used because they are free of cost and there are no additional charges for implementing the same. These plans can be found on online sites, books and magazines. The implementation of these plans is very easy but the success rate of these plans depends on various kinds of factors.

One of the most important considerations while selecting a weight loss of fitness program should be the feasibility of the plan. There are various kinds of exercises and diets which are included in these plans. Also try and avoid all plans which have fad diet ideas. Though these diets may help you loose weight before holidays they also increase the chances of putting on more weight once it is stopped.

It is essential that the weight loss plan or idea include diets and exercises that are fun but also benefit you health wise.

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(lifeclinic.com) Some people choose vegetarian diets, of which there are several varieties:

* Vegan, or total vegetarian: eat only foods of plant origin – fruits, vegetables, grains, seeds and nuts
* Lactovegetarian: eat plant foods plus cheese and other dairy products
* Ovo-lactovegetarian: OK to eat the above plus eggs
* Semi-vegetarians: eat chicken and fish with plant foods, dairy products and eggs; only red meat is excluded

The American Dietetic Association points out that vegetarian diets that are low in animal products are also lower in total fat, saturated fat and cholesterol – components that are associated with increased risk of heart disease, high blood pressure, diabetes and obesity. The Association believes that vegetarian diets are healthful and nutritionally adequate when appropriately planned. They recommend these nutrients in a vegetarian diet:

* Protein – You can get sufficient protein from plants; sources should be varied.
* You can get essential and non-essential amino acids from whole grains, legumes, vegetables, seeds and nuts.
* Soy protein is equal to animal protein.
* Be sure to get enough iron, vitamin B-12, vitamin D, and zinc – nutrients that are common in animal products. Take a supplement if needed.

(HealthCastle.com) We used to say 5 a day. Since last year, the Centres for Disease Control has said at least 7 a day! You know you are supposed to eat more fruits and vegetables. But which kinds?

Fruits and Vegetables are all-stars. Not only are they low in calories and high in fiber, they contains unique phytochemicals, or antioxidants, that boost your health. It’s important to eat a wide variety of colorful fruits and vegetables every day to reap the health benefits. That’s because each color contains different sets of phytochemicals that provide different health benefits.
Super Fruits and Vegetables to Add to Your Diet

* Super Red: Pink grapefruit, red bell peppers, tomatoes, and watermelon

Lycopene shows promise in fighting lung and prostate cancers. Lycopene is actually more available after cooking or processing so don’t ignore canned tomato paste!

* Super Purple: Concord grapes, blueberries and prunes

The anthocyanins that give these fruits their distinctive colors may help ward off heart disease by preventing clot formation. They may also help lower risk of cancer.

* Super Green: Spinach, broccoli, Brussels sprouts, collard greens and bok choy

Lutein appears to reduce the risk of heart disease and stroke as well as guard against age-related macular degeneration. Dark green leafy vegetables are usually high in folate, a B vitamin that shows promising results in preventing heart diseases. In addition, Sulforaphane, a photochemical present in cruciferous vegetables, was found to detoxify cancer-causing chemicals before they do damage the body.

* Super Orange: Carrots, mangos, pumpkin and oranges

The beta carotenes in these orange super fruits and vegetables may prevent cancer, particularly of the lung, esophagus and stomach. They may also reduce risk of heart disease and improve immune function.

* Super White: Cauliflower, mushrooms, banana and onions

These contain anthoxanthins and allicin, which can help lower blood pressure and protect against stomach cancer.

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Focus on fruits and veggies – The high water and fiber content in many fruits and vegetables make them ideal for healthy snacking and incorporation into meals. Add veggies to your favorite main courses (made from lean meats and whole grains) to make your dish “go” further. In addition, vitamins and nutrients in fruits and vegetables can help your overall health and vitality.

Upgrade your carbohydrates – Switch from simple to complex carbohydrates. This means eating fewer products like white bread and white rice and eating more whole grains such as whole wheat bread, whole grain brown rice, millet, quinoa and barley. They give you long-term energy, and have a high-fiber content so you feel full longer.

Experiment with protein. Protein keeps you full longer than carbohydrates, but most of us in the U.S. eat more animal protein than our bodies need. In addition, animal protein often comes with high amounts of fat. Figure out how much and what type of protein is the right amount for your body.

Choose lean, high quality protein or vegetarian options like beans and nuts.
Drink more water. You can easily reduce your daily calorie intake by replacing soda, alcohol or coffee with water. Thirst can also be confused with hunger, so by drinking water, you may avoid consuming extra calories, plus it will help you break down food more easily.

Take a multivitamin. This will help you be sure that there are no nutrient gaps in your diet. But remember that it does not substitute for eating a healthy well balanced diet.

Soda: The Secret Diet Sabotager
Soft drinks are the single biggest source of calories in the American diet, providing about 7 percent of calories. One can of soda pop contains between 10-12 teaspoons of sugar and around 150 calories, so a few soft drinks can quickly add up to a good portion of your daily calorie intake.

Cutting out soft drinks may be an easy way to help you lose some extra weight. Try switching to water with lemon, unsweetened iced tea, or an occasional spritzer made with a touch of juice (juice contains a lot of calories, so use just a taste) and carbonated water.

Lifestyle tips
Get plenty of exercise – Exercise is a dieter’s best friend! It not only burns calories, but can actually improve your resting metabolism. No time for a long workout? Research shows that three 10-minute spurts of exercise per day are just as good as one 30-minute workout. Take the stairs instead of the elevator or park in the back of the parking lot. Every bit helps. See Exercise Guide for Exercise Haters.

Get proper sleep – Get proper sleep. People with improper sleep have a much higher risk of obesity. Exhaustion can make you feel hungrier, and impair your judgment. Aim for around 8 hours of good sleep a night. See Tips for a Good Night’s Sleep.

sleep

Turn off the TV – You actually burn less calories watching television than you do sleeping! If you simply can’t miss your favorite shows, get a little workout in while watching – do easy exercises like squats, sit-ups, jogging in place, or using resistance bands or hand weights.

Cook your own meals – Cooking meals at home allows you to control both portion size and what goes in to the food. Restaurant and packaged foods generally contain a lot more sodium, fat, and calories than food cooked at home, plus the portions sizes tend to be larger.

Make sure to shop when you are not hungry. Create a shopping list to stick to, and store tempting foods in cabinets or drawers out of your sight.

Eat early, eat often. Starting your day with a healthy breakfast can jumpstart your metabolism. And will help to keep you from binging later in the day. Likewise, “grazing” on healthful snacks like fruits, veggies and protein-packed almonds, and eating 6 small, healthful meals throughout the day, rather than the standard 3 large ones, can help keep your metabolism going and ward off snack attacks.

Eating less red and processed meats reduces cancer risks.
A 10 year study of over 500,000 people age 50 – 71 by the National Institutes of Health (NIH)-AARP showed a substantially higher risk (ranging from 20% to 60%) for certain types of cancers (esophageal, colorectal, liver and lung) among those people with a diet higher in red and processed meats as compared to people who ate less red and processed meats.
Red meat includes beef, veal, pork, and lamb.

Processed meats include hot dogs, bologna, bacon, sausage, packaged ham, packaged sandwich meats, pepperoni, salami and virtually all red meat used in frozen prepared meals.

The study ends with: “A decrease in the consumption of red and processed meat could reduce the incidence of cancer at multiple sites.”

by:  NIH-AARP Diet and Health Study

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Cardio Workouts at the Gym
The following workouts should give you some ideas on how to spice up your workouts and burn more calories by raising and lowering the intensity. Modify each workout according to your fitness level and feel free to increase or decrease speed, incline and/or workout time to fit your needs.

For each exercise, warm up with 5-10 minutes of light cardio and keep track of your Perceived Exertion or monitor your heart rate. Use this calorie calculator to determine how many calories you’re burning. End with a cool down and stretch.

Treadmill
Start with incline at zero and speed at a comfortable pace (walking or jogging). Perceived Exertion (PE)=Level 5 (see Perceived Exertion Scale).
1 Minute: Raise incline one or more percent every 15 seconds. PE=5-6
1 Minute: Reduce the incline one percent every fifteen seconds. PE=6-7
3 Minutes: Walk or jog at a steady pace. PE=5
Repeat entire cycle for 30 or more minutes
Approximate calories burned: 320(based on 140 lb person)

Elliptical Trainer Using manual program, enter workout time as 30 minutes and choose appropriate level
6 Minutes: Set ramps (if option) and resistance levels at medium level. PE=5
2 Minutes: Set ramps at highest level and increase resistance every 30 seconds. PE=6-8
2 Minutes: Lower ramps and resistance to comfortable level. PE=5
6 minutes: Set ramps and resistance to medium and go backwards. PE=5-6
Repeat entire cycle for remaining time
Calories Burned: 250-300 (based on 140 lb person)

Bike

Using the manual program, enter your workout time as 30 minutes and choose appropriate level
5 Minutes: Cycle at a comfortable pace. PE=5.
5 Minutes: Raise level several increments and decrease a level every 30 seconds. PE=6-8.
5 Minutes: Cycle at comfortable pace. PE=5.
5 Minutes: Raise level higher than before and decrease a level every 30 seconds. PE=6-8
5 Minutes: Cycle at comfortable pace. PE=5.
5 Minutes: At current level, increase a level each minute. PE=7-8.
Calories Burned: 245 (based on 140 lb person)

Hit the Road

Instead of spending 40 minutes inside a sweaty gym, head outside for a walk/run.
Warm up with a brisk walk/slow jog for 5-10 minutes.
Jog/walk briskly for 3 minutes
Sprint or speed walk for 30 seconds
Repeat this cycle 6 for the remaining time, keeping PE between 5-8.

As you can see, it’s easy to spice up your workouts by playing around with your speed, incline and resistance and alternating high intensity intervals with recovery periods. This not only keeps you from getting bored, it also helps burn more calories and increases your endurance very quickly. Use this technique with any cardio activity to keep things interesting!

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To do this, just subtract 500 from your calorie maintenance level.

For example, if you figured your maintenance level to be 3000 calories per day, you would now start eating 2500 calories per day instead. It’s really as easy as it sounds. Just subtract 500 from your daily maintenance level and then start eating this new amount of calories each day. By doing so, you would officially be in a calorie deficit. And, as you know, a calorie deficit is what makes weight loss happen.

You’re also going to want to try to eat 5-6 smaller meals per day (once every 2-3 hours) and spread those calories out evenly among them. There are three reasons for eating 5-6 smaller meals instead of 1-3 big meals or just randomly throughout the day. The first is that it will help speed up your metabolism. The second is that eating so frequently will help keep you satisfied and less likely to eat something you shouldn’t. The third is that you will be supplying your body with the nutrients it needs consistently throughout the day.

All that’s left to do now as far as your weight loss diet plan goes is make sure that the calories you are consuming each day are coming from the right food sources…

Protein
Protein isn’t just an important part of The Lose Weight diet, it’s an important part of every diet. As far as food sources go, the best sources of protein tend to come from anything that used to be alive, or anything that came from something that used to be alive. Some high protein foods include:

chicken
fish
lean cuts of meat
turkey
eggs and egg whites
milk

Protein can also be found in all types of nuts, seeds and beans. And of course, there are always protein supplements in the form of powder, shakes and bars.

As far as how much protein you should include in your weight loss diet plan per day, that depends on the person. For example, the average person who doesn’t exercise at all needs less protein than someone who does. Something in the range of 0.5 grams of protein per pound of body weight would be alright in this case. For example, if the person weighed 180lbs, you would do 180 x 0.5 = 90 grams of protein per day.

However, someone who does exercise should eat somewhere in the range of .6 – 1.0 grams of protein per pound of body weight. In this example a person weighing 180lbs would look to eat between 108 – 180 grams of protein per day. People really into weight training (and other athletes) are typically the ones who stay closer to the higher end of that equation.

The only other thing you need to know about protein is that 1 gram contains 4 calories. So, for example, if you were to eat 100 grams of protein per day, that would account for 400 calories. (100 x 4 = 400)

Fat
Despite any crazy ideas that have been put into your head, there are 2 different types of fat. Good fat (polyunsaturated and monounsaturated) and bad fat (saturated and trans). Bad fat can be found in all of the usual junk foods that you already know you shouldn’t eat. Good fat on the other hand can be found in foods like:

fish
nuts
olive oil
fish oil supplements (see below)

(*Important Note* Every single person reading this should be taking a fish oil supplement. It’s the most scientifically proven supplement there is, with a seemingly endless number of benefits. Put it this way, it will improve your body’s ability to do damn near everything (including lose fat). I personally use and fully recommend Nordic Naturals Ultimate Omega. Don’t ignore this. It’s the only supplement I’ll ever recommend.)

As for how much fat should be included in your weight loss diet plan… about 30% of your total calorie intake should come from fat. Most (if not all) of this fat should come in the form of the “good” food sources listed above. Very little (if any) should come from the “bad” sources.

Also keep in mind that 1 gram of fat contains 9 calories. So, for example, if you needed to eat 80 grams of fat per day, that would account for 720 calories. (80 x 9 = 720)

Carbs
Now that you know how much protein and fat your weight loss diet should include, it will be pretty easy to figure out how many carbs you should eat. Quite simply, the rest of your diet should be carbs. Once you factor protein and fat into your total calorie intake, whatever calories are left over to reach the number of calories you figured you need to eat per day… those calories should come from carbs.

One carb contains 4 calories. So, for example, after factoring protein and fat into what you calculated your total calorie intake should be (500 below maintenance level, remember?), let’s say you are 1200 calories below that number. In this example you would need to eat 300 carbs per day. (1200 ÷ 4 = 300)

And, just like fat, there is a good type of carbs you should eat (complex carbs), and a bad type of carbs you should try to limit as much as possible (simple carbs). Some sources of “good” carbs are:

beans
brown rice
100% whole wheat bread
whole wheat pasta
sweet potatoes
oatmeal
fruits and vegetables

The bad type of carbs are found in typical snack/junk foods like crackers, pretzels, chips, cookies, etc. as well as white bread, white rice, white potatoes, pasta and any candy, drink or food containing sugar. While you should try to limit these “bad” carbs as much as possible and get most of your carb intake from foods on the “good” list, eating a baked potato or some pasta once in a while won’t kill you.
Remember, the most important part of The Lose Weight Diet is making sure you are 500 calories below your calorie maintenance level. Everything you just read about protein, fat and carbs was to give you an idea of how to divide those calories up so that your weight loss diet plan is as balanced as possible. The guidelines mentioned aren’t just ideal for weight loss, they’re also ideal for good health in general.

Right now you should not only know how to lose weight, but you should also know exactly what your specific weight loss diet plan should be so YOU can lose weight. You know how many calories you need to eat, and you know where those calories should come from. For the most part, you’re done. Take a breath. It’s a good feeling, isn’t it?

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