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Some more A-Z Extreme diet Tips of Celebrities..
Did you know that Cindy Crawford sips vinegar ( click here to read about
vinegar and weight loss) to kill her appetite before heading out to dinner, or
that Demi Moore reaches for apple slices
with peanut butter when she wants a sugar fix?

Twenty years ago you'd see people with various body types;
it was okay to be a
size 8 (UK size 12).
Nowadays, you have to be a size 4 to a size zero.
But the biggest secret I
learned from celebrities is that they don't do 'diet food'.
They eat the real thing, just not a lot of it.
I remember sitting down to breakfast with Elizabeth Hurley and being shocked
that she was having real bacon with her eggs, not turkey or tofu bacon.
"And she said: 'I'm just going to have a salad for lunch and a little dinner, so it's
fine. But I'm not going to have fake bacon.'
There are little tricks that celebrities do, and if you emulate them, you will see
some weight loss.

A IS FOR ASPARAGUS: Celebrities live on it. It's a natural diuretic, it diminishes
bloating and is on every Hollywood insider's must-eat list. Actor Owen Wilson
never misses his daily double dose of asparagus and parsley. ( Parsley also
makes your breath smell clean.
A is also for an APPLE A DAY.
A is for Abdominal Exercises! click here for some.

B IS FOR BRUSH YOUR TEETH: After eating, young starlets rush to the bathroom;
not to throw up but to brush up.
The craze was begun by a nutritionist who advised her famous young client that
the best way to maintain her mere 15 per cent body fat was to use a toothbrush
after every meal.
Nutritionists say it works because the new taste in your mouth signals to your
brain that you are full.
Hollywood hunk Matthew McConaughey carries his toothbrush with him to
restaurants. You can buy toothbrushes today that have the toothpaste in them
for traveling. Tongue brushing is also helpful!
B is also for BENEFIBER: This powdery fibre substance is flavourless but it
packs a punch. Celebrities put it in their coffee or sprinkle it on their salads as
it helps move food through you system more quickly. Try a sample, click here.
B is for Body Slim and Body Slim Plus supplements to be taken before working
out to increase weight loss by over 75%. click here..
B is also for BLUE PLATES: Why? Blue is the least appetising colour for human
beings and studies show when you eat from a blue plate you eat less. click here
for more TIPS.

C IS FOR FOR Crave Controller.. yes, you know that celebrities all around the
world use this to prevent them from getting out of control on the road,
click here to read more.
C is also for Chadebugre, the cellulite and belly fat reducing supplement,
click here to read more.
. . . and CINNAMON: In Chinese medicine cinnamon is one of the herbs most
widely used to aid circulation and digestion.
There is evidence that it can lower levels of cholesterol and blood sugar, and
relieves gas. Celebrities often sprinkle some in their tea.
Some celebrities have been seen sucking on cinnamon sticks instead of
cigarettes.
Sources say Lindsay Lohan drinks coffee with slim shots but Gwyneth Paltrow
favours dandelion tea
And C is also for COLON CLEANSING, click here. this should be done at least 4x
a year to keep weight loss consistent.

D IS FOR DITCH THE DIET DRINKS: Actress Jessica Alba and Paris Hilton say
drinking diet drinks is the worst thing you can do if you are trying to lose weight.
There's evidence to suggest that every can consumed daily nearly doubles your
risk of being overweight.
Experts believe that diet drink fans tend to eat more as they think they're being
virtuous with their drinks.
. . . and DANDELION TEA: A natural diuretic, great for banishing water retention.

E IS FOR EPSOM SALTS: By bathing in these, you can actually-soak
away the
pounds.
The magnesium sulphate in the salts will draw the fluids out of your body.
Celebs, including supermodel Heidi Klum, use it and some stars do this to
banish bloating before filming.

F IS FOR FATBURNING FOODS, THESE FOODS HELP YOU LOSE WEIGHT FASTER,
GET A SHOPPING LIST, CLICK HERE.

G IS FOR GRAPEFRUIT: Grapefruit oil gives off an aroma that affects liver
enzymes and promotes weight loss.
Studies show that animals exposed to grapefruit scent for 15 minutes three
times a day showed a reduction in appetite and body weight.
Jennifer Lopez and model Carmen Electra carry vials of grapefruit oil with them.

H IS FOR HIKE: Ultra-slim celebs such as actress Kate Bosworth, Cat Deeley and
Renee Zellweger are big fans of hiking as a way to get off the pounds.
Reese Witherspoon takes it one step further by walking backwards to tone her
calves and tighten her body, all the while carting along 5lb weights.
H IS FOR HOODIA, but not just any hoodia Prothinspo's hoodia
secret of the stars hoodia weight loss,
click here.
H is for Hoodia lolly pops, so many celebrities have sucked these to get rid of
hunger pains and to stop binging and purging, click here to get a sample.

I IS FOR ICE LOLLIES: Oprah Winfrey snacks on these when she's hungry.
She likes iced fruit bars because they take a long time to eat and satisfy her
sweet tooth.
I is for I can do IT! use visualization and affirmations. click here.

J IS FOR JAVA COFFEE: Notice how every time you see a photo of celebrities,
they are carrying around a huge cup of coffee?
It's what's in the coffee that makes the difference between fit and fat.
If they're in need of a sweet fix, stars use a small amount of real sugar, not
artificial sweeteners which can contribute to obesity.
Unsweetened almond or soy milk, which has fewer calories than regular milk but
more creaminess than skimmed, is also a celebrity favourite.
J is also for JOURNAL.. keep a food journal to keep your food
intake under
control.
. . . and JESSICA SALAD: When singer and actress Jessica Simpson wants to lose
weight she eats the same salad at Loggia Italian Cafe in Studio City, California,
every day.
They now call it "The Jessica" on the menu.
Make your own version with two chopped Asian pears, ten sliced strawberries,
one cup of grilled chicken breast cut into strips, ten romaine lettuce leaves,
chopped, a small handful of croutons.
Mix them with a dressing made up of 2tbsp olive oil and 1tbsp balsamic vinegar,
one egg yolk and 1tsp Dijon mustard, with salt and pepper to taste.

K IS FOR KNIT: Julia Roberts and Uma Thurman do this to keep themselves from
snacking, relieve stress and improve concentration.

L IS FOR LIQUORICE: Eat a piece of liquorice, a strong breath-freshener mint, or
a Listerine breath strip when you're hungry.
It might be enough to stop you from eating something that will derail your diet.
Plus, the fresh taste on your tongue will numb your tastebuds.
L is also for laughter, this burns calories.. so laugh and smile.

M IS FOR MATCHA GREEN TEA: This is a concentrated form of tea in which one
cup is the equivalent of eight to ten cups of green tea. It boosts your
metabolism and also cuts sweet cravings.

N IS FOR NIGHT-TIME: The most important time of day for dieters. Kate
Beckinsale's trainer insists that she cut out starchy carbs when
the sun goes
down.
It's one of the "quickest ways to drop pounds fast". DON'T EAT LATE AT NIGHT!

O IS FOR ONE CHEAT DAY A WEEK: Give yourself one day off a week so you
don't feel deprived.
Still-stunning Michelle Pfeiffer allows herself Mexican food or doughnuts on
occasion.

P IS FOR PROTHINSPO, LOOK AT PROTHINSPO EVERYDAY TO STAY INSPIRED.
P is also for PRUNES: Hollywood nutritionists suggest using four chopped-up
prunes with the minced beef when you make up a hamburger.
It cuts the fat by 40 per cent and you won't even taste it.

Q IS FOR QUICK SUGAR FIX: One Los Angeles bun shop is particularly popular
with Hollywood starlets.
But instead of ordering a massive cinnamon roll, they ask for a tiny paper cup
filled with icing. That way they satisfy their sweet tooth without eating the
calories.
Quick weight loss tips, click here.

R IS FOR REFUSING: Don't be tempted by gherkins or pickles as Americans call
them.
Celebrities never eat them as the high sodium content encourages bloating and
water retention. As one said, you "might as well suck on a salt-shaker".

S IS FOR SCALES: Try not to weigh yourself all the time.. this can be
discouraging and send the wrong messages to the brain,
S is also for SUSHI: Jennifer Aniston and Angelina Jolie live on it... and so do I!!
I eat sushi everyday.
It's low-calorie, and the vitamin-rich seaweed can lower cholesterol.
S is also for STAY STRONG!

T IS FOR THE TEN MINUTES TRICK: When actress Jennifer Garner was trying to
shed the 4st she packed on with baby Violet, she played a mental trick on
herself.
As she approached her treadmill with dread, she would say: "OK, it's just for ten
minutes, after that you can get off the thing. That's no time at all."
She added: "The funny thing is, after the ten minutes I would always want to do
another ten minutes, which led to another ten minutes. It's a great way to trick
yourself into doing your cardio."
T IS FOR TIPS, CLICK HERE.

U IS FOR UNDERSTANDING, it will take a day at a time to lose weight and to stay
fit and get in shape.. a day at a time.

V IS FOR VEGANISM: Alicia Silverstone says that going vegan is the key to
lasting weight loss: "I swear it's so easy. You don't have to have a diet mentality
at all if you eat healthy, plant-based foods." Click here for raw foods and juice
fasting diets.

W IS FOR WEDGES: According to Hollywood stylists it's the footwear that makes
you look the thinnest.
Cameron Diaz, Jessica Simpson and Gwen Stefani all wear wedges for that
reason. Stylists love them for cover shoots as it makes the featured actress
look taller and slimmer.

Y IS FOR YOGA, yes... yoga seems to be a weight loss trick of the stars and YAZ:
An exercise class that combines spinning and yoga and is the current workout
du jour in Hollywood. MORE ON YOGA..
Actress Rosario Dawson is a fan and says: "It's not only great that I'm feeling
strong, but because of Yaz my butt is looking much better these days."

Z IS FOR Getting SOME.. SOME Z'S. Research has proved that if you are not
getting enough sleep it is harder for your body to lose weight. Z is also for ZETA
JONES who believes in variety: "I'm always mixing it up a little bit between
walking, working out in a gym and swimming. I don't do any routine two days in a
row and 4 day cycle diets."

EXCUSES to NOT EAT...
Skipping Meals
Wake up late to skip breakfast
Leave lunch money at home, so you won't be tempted
Give out all your food at lunch
Throw your lunch in the bin
Don't eat dinner, then come down later and pretend to make some food
Hide your food in a bag, pockets, etc
Get an opaque cup, pretend to drink and spit your food into it
Excuses
I'm not hungry
I already ate
I don't like that
I don't feel well
I have to do homework
I can't eat that it looks disgusting
I'm on hunger strike
I feel sick
Craving?
Have a low calorie snack
Listen to ana music
Read some ana quotes
Talk to some ana friends
Look at thinspo
If you feel hungry, think of it as the fat burning away
Watch America's Next Top Model
Strip off naked in front of a mirror and look at yourself
Have a shower
Go to bed early
Do some exercise
Talk to someone
Drink water until you can't walk
Drink warm water - it fills you up
Drink ice cold water - it burns calories
Chew on some ice
Brush your teeth
Motivation
Read a book about anorexia
Watch an anorexia documentary or movie on youtube
Visit pro ana websites
Look at thinspo and quotes
Look in the mirror
Medical Problems
At a certain weight you will lose your period, don't tell anyone and have a believable date in your head in
case you go to a doctor
Your skin will become dry, so be sure to use a lot of lotion where needed and take multivitamins
When you are underweight, it is a high possibility that your hair will start to fall out, to try and prevent this
don't tug at your roots and use volumizing shampoo and lots of conditioner
Your body will start to cover itself in fine hairs, to get rid of them simply shave, wax or use hair removal
cream
As your circulation gets weaker your nails will start to turn blue, this is the type of thing doctors look for, so
if this happens make sure to constantly have nail polish on...

Fasting Facts:
-Water fasting cleanses the body, as the stored food (fat) is used rapidly and the body simultaneously expels all of those built up
toxins in the body.
-If you are fasting for weight loss and are following a juice or tea fast, a few days on just water will intensify the fast. You should
purchase a tea cleanser to really boost up your loss.(yeah!)
-Fasting can clear the skin and whiten the eyes and initiates rapid weight loss with a quick growth of hair and it shrinks the stomach.
-Water fasting is not recommend for a first fast as toxins are released into the blood very quickly. Once again I suggest some type of
cleansing tea first or juice fast(buy a juicer for best results.)
-Fasting makes it easy to overcome bad habits and addictions try to stop smoking or some other bad habit during these days.
-Fasting allows you to have taste appreciation for clean, natural foods, so after your fast juice fresh fruits and veggies and then move
onto solids.
-Going on a fast can give you the motivation and the enthusiasm you need to make a fresh start!
Fasting Info:
-Distilled water is best for water fasting, please do not use tap water!
-Juice made with fresh, organic fruits is best for juice fasting, especially if they are fresh squeezed.
-Do not drink orange or tomato juice on a fast, these kinds of juices are to acidic to the stomach.
-You can dilute your pure juices with water if you want to lose more weight.
-Green juices made from leafy green veggies in a juicer are great for detoxifying (check out my links for the cheapest diet products I
could find.
-Pure veggie broths are good and beef or chicken for the first couple of days before a full fast is good to start off with.
-Herbal teas and honey can aid in fasting but be careful when using your honey… go light.
-Typical fasts (going totally without any solid foods) usually are performed as 3 days with an on and off type of method. Fasting for 7-14
days, should be supervised. Fasting should be done on and off to cleanse the body.
-Break a fast by eating soft foods such as baby foods, heavy protein drinks, yogurts, soups, and raw fruits and veggies the first five-
seven days after your fast. Go back to solids slowly.
-Do not binge or overeat after the fast. Try to discover the amount of food your body really needs.
-Meditate, go for a walk, take lots of naps, write in your journal, listen to music, go to take a warm bath. This is your time for healing,
losing weight and gaining self-control and getting one step closer to your goals.
More fasting tips:
-After you have fasted, when you start to eat normally try very hard not to gorge yourself on anything. Try to eat slowly and chew all
your food. Wait 20 minutes to see if you are still hungry. The calories you take in directly after your fast will stay with you a lot longer
than those acquired when your metabolism is up. Also, you could experience pain and become very ill if you start eating again to
quickly and in to large of an amount for your now shrunken stomach.
-Don't eat a big meal the night before your fast and never end your fast with heavy foods. Start your fast off with a soup and salad day
or protein shake day.
-Dry skin brushing helps your skin to breathe easier and can help eliminate uric acid and other poisons from your system, taking the
strain off your kidneys and liver. Start at the feet and stroke your skin towards the heart. This is best to be done before and after the
shower.
-Epson Salt baths are soothing to sore-achy, weak muscles and also help eliminate toxins through the skin. Warm Epson Salt baths
are great during fasts.
-There are many types of fasts, here is another: The milk and fruit fast: 3x a day, a glass of milk, raw fruit and water in between.
Water of course is so important. We absolutely must drink water to survive, and it has zero calories, so there's no excuse to not drink
it. As we typically get much of our water content through foods, when we reduce food intake we begin to dehydrate ourselves, which
is dangerous. Also, cold water chills the body and may raise metabolism to get warm again.
Vitamins and Minerals are essential for optimal weight loss and well-being. We must have these, too, to survive and so again there is
no excuse to not take at least a basic daily multivitamin. Try taking some supplements to keep yourself healthy.
Understand yourself. Learn what you need, and when, and why. Everyone is unique and there are no hard-and-fast universally
applicable laws. Our bodies are very good at telling us what we need, and knowing what you need gives control over how you choose
to satisfy those needs. Keep a diary of your food intake. This will make it easier to figure out if you are hungry or just bored and eating
to fill some void. Get plenty of sleep. Steal naps whenever you can and rest when you need to rest
Sleep deprivation increases appetite and makes you age faster. It is always recommended to get at the minimum 6hours of sleep a
night every night to lose weight faster.
You'll lose pounds faster if you have a fast metabolism and slower if you have a slower metabolism. On average, fasts allow you to
lose 1-2 lbs per day. Some experience more around 3-5 lbs per day. You'll lose the most and the quickest during the beginning of your
fast.
3day Fruit Diet
Breakfast:
1 piece of high-carb fruit (banana, large pear, ½ mango)
total: varies
Lunch:
1 piece high-fiber fruit (apple, plums, ½ cup berries)
total: varies
Dinner:
1 piece citrus fruit (orange, small grapefruit, tangerine, 2 clementines)
total: varies
total: 220- 310 calories, 1 gm fat
3day Mixed Diet
Day 1:
Breakfast:
Black Coffee or Tea w/1-2 packets of Sweet & Low or Equal 1/2 Grapefruit or Juice
1 Toast with 1 Tbsp. Peanut Butter
Lunch:
1/2 Cup of Tuna
1 Toast
Black Coffee or Tea w/1-2 packets of Sweet & Low or Equal
Dinner:
3 Oz. any lean meat or chicken
1 cup green beans
1 cup carrots
1 apple 1 cup regular vanilla ice cream
Day 2:
Breakfast:
Black coffee or tea w/1-2 packets of Sweet & Low or Equal
1 Egg
1/2 Banana
1 Toast
Lunch:
1 cup cottage cheese or tuna 8 regular saltine crackers
Dinner:
2 beef franks
1 cup broccoli or cabbage
1/2 cup carrots
1/2 banana 1/2 cup regular vanilla ice cream
Day 3:
Breakfast:
Black coffee or tea w/1-2 packets of Sweet & Low or Equal
5 regular saltine crackers
1 oz. cheddar cheese
1 apple
Lunch:1 boiled egg1 toast Black coffee or tea w/1-2 packets of Sweet & Low or Equal
Dinner:
1 cup tuna 1 cup carrot 1 cup cauliflower
1 cup melon
1/2 cup regular vanilla ice cream

7 day Cabbage Soup Diet or Sacred Heart Diet
The Cabbage Soup Diet also known as the Sacred Heart Diet

The recipe varies slightly, but basically includes a variety of low-calorie vegetables such as cabbage, onions and tomatoes, flavored
with bouillon, onion soup mix and tomato juice. Each day of the seven-day program has specific foods that must be eaten, including
potatoes, fruit juice, many vegetables, and on one day, beef for best results take all your ingredients and bring them to a low boil for at
the minimum ten minutes for all of the cabbage and tomatoes to join together. Make sure you chop up all the cabbage, onions, greens,
carrots and other veggies you use in very small pieces. You can also try roasting the vegetables in the broiler first and then bring them
to the soup for a smoked flavor.
Instructions:
Eat as much cabbage soup as you desire for seven days and you can lose 10 to 15 pounds. The recipe varies slightly, but basically
includes a variety of low-calorie vegetables such as cabbage, onions and tomatoes, flavored with bouillon, onion soup mix and tomato
juice. Each day of the seven-day program has specific foods that must be eaten, including potatoes, fruit juice, many vegetables, and
on one day, beef.

Day One:
Eat only fruit, all the fruit you want except banana.
Drink unsweetened tea, black coffee, cranberry juice and water.
Eat as much soup as you like.

Day Two:
All you want - fresh, raw or cooked vegetables of your choice.
Stay away from dry beans, peas and sweet corn.
Reward yourself with a big baked potato with butter for dinner.
Eat as much soup as you like, but no fruit for today.

Day Three:
Combine days one and two, eat as much fruit, vegetables and soup as you like but no baked potato.

Day Four:
Eat as many as eight bananas and drink as many glasses of skim milk as you would like on this day, along with your soup.
This day is supposed to lessen your desire for sweets.

Day Five:
You may have 10-20 ounces of beef (300-500g) and a large tin or up to six fresh tomatoes.
Drink at least 6 to 8 glasses of water this day to wash the uric acid from your body.
Eat your soup at least once today.
You may eat broiled or baked chicken (skinless) instead of beef. If you prefer, you can substitute broiled fish for the beef.

Day Six:
Eat beef and vegetables today.
You can even have 2 or 3 steaks if you like, with fresh vegetables or salad.
NO BAKED POTATO.
Eat your soup at least once.

Day Seven:
Brown rice, unsweetened fruit juices and vegetables all you want.
Be sure to eat your soup at least once to day.
* Please remember not to eat any bread, alcohol, or carbonated beverages - not even diet soda

After any of these diets you should lose a lot of weight be sure to take your vitamins and minerals and drink plenty of water and get a
full nights sleep. You go girl... keep up the good work. Nothing tastes as good as thin does!!

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The Ketogenic Diet
The hype: Slashing carbohydrates from your diet will force your body to burn fat, and celebrities including
Adriana Lima, Megan Fox, and Mick Jagger are supposedly doing it.
The truth: First developed to treat childhood epilepsy, ketogenic or "keto" diets have become something of a fad among the Silicon Valley crew.
The plan mimics starvation, sending the body into a metabolic state called ketosis. Some studies have linked the plan with a variety of health
benefits from weight loss to a reduced risk of chronic disease, but it can also come with side effects like nausea, headaches, and fatigue —
all of which could make it tough to stick to.
Day 1: Ketogenic Diet Menu

I've analyzed the entire Day 1 menu and included the results in the
graphic at right. The protein grams are a little high but at that calorie
intake, the percentage of protein in relation to the percentage of fat
intake is perfect.

Breakfast: scrambled eggs with cream and onions, and 4 slices of
bacon

Lunch: chicken on salad greens with oil and vinegar and a celery stalk

Dinner: Ribeye with mushroom cream sauce and broccoli

Day 2: Ketogenic Diet Menu
Breakfast

4 ounces ground beef, mixed with spices, 1 ounce of chopped onion, another ounce of low carb vegetables, fried in butter or olive oil
unsweetened herbal tea or coffee with heavy cream
Lunch

4 oz baked fish with dill butter sauce
1 cup cauliflower, chopped and sauted in butter or olive oil
1 cup of salad greens sprinkled with blue cheese and dressed with a tablespoon of full fat dressing
water or unsweetened flavored sparkling water or other unsweetened beverage
Dinner

6 oz pulled pork shoulder
2 cups shredded cabbage sauteed in butter with caraway
salad greens with high fat dressing
water or unsweetened flavored sparkling water or other unsweetened beverage
unsweetened herbal tea or coffee with heavy cream
Day 3: Ketogenic Diet Menu
Breakfast

3 oz cooked pork breakfast sausage
1 soft boiled egg
2 T whipped cream cheese
unsweetened herbal tea or coffee with heavy cream
Lunch

4 oz smoked turkey
1 cup chunked or sliced summer squash, sauteed in butter or olive oil
1 cup salad greens with low carb, high fat dressing
water or unsweetened flavored sparkling water or other unsweetened beverage
Dinner

4 oz salmon
Parmesan cream sauce
2 cups spinach sauteed with onions and garlic
Romaine lettuce with low carb, high fat dressing
water or unsweetened flavored sparkling water or other unsweetened beverage
coffee or herbal tea with cream

WATER FASTING TIPS...
The following provide some practical principles that will assist you in fasting with the least number of
distractions. They come from a resource of personal experience of those who fast often and have been
forced to learn the hard way to find the smoothest path into the sometimes difficult personal terrain of
fasting. During a fast, focus is critical. You will become painfully aware of how noisy, chaotic and cluttered
your world has become. This is because fasting will force you to slow down. Vacations allow us to leave our
busy life for awhile and escape to a quieter landscape. Fasting is quite the opposite, instead of an escape,
you will come face to face with your life in a new way. It can be overwhelming, even unmanageable when all
the years of useless pursuits flash before you, demanding focus and attention.
Here are ten principles which will help manage the chaos and find victory and power over your life again.

Tips and Preparation for a Water Fast: Maximum water fast - 21 days
Water fasting is not recommended if you must take medication.

1.Preparing for a water fast:
Raw fruit and vegetable juices only for three or four days preceding the fast.

2.While fasting:
Drink at least 2 liters of water per day, more if you're in a hot climate. Dehydration is your worst enemy. Add ¼ - ½ t. salt per
liter of water. Smart Water by Glaceau has added electrolytes.

3.Rest: You will feel weaker than normal after several days of fasting
Potential (and usually minor) side effects and how to cope with them:
• Hunger: Most are surprised by the disappearance of hunger after a few days of fasting.

THE 4 DAY FAT BLASTER DIET Remember these are 4 day diets.. hang in there.
Breakfast
6 oz low fat plain yogurt with fresh berries or of course a soy fake
yogart if you can't eat yogart. If you are lactose intolerant buy a yogart
like "lactaid". if you just can't stomach yogart.. have a protein shake
such as Kellogs Special K protein shake
Snack
2 cups of raw carrots or celery.

Lunch
1 large salad with 3 oz of (chose 1, grilled chicken or turkey or salmon
or tofu) 3 cups of vegtables of choice and 1 1/2 cups of vegtable soup or minestrone or chicken noodle.

Snack
Fresh fruit or a fresh fruit smoothie under 200 calories.. This must be a
fruit or veggie choice. Below are 200 calorie snacks and 100 calorie
snack choices but they do not all work with this diet choice. Fruit or veggie!

Dinner
5oz lean protein of choice (sirloin steak, chicken, turkey, fish or soy) 2
cups of steamed vegtables such as broccolli or carrots etc.

Dessert
2 cups of fruit salad made with berries, melon and apples.

If you need one on one support during this diet I can help.. click here.

We’ve all heard differing arguments about eating high or low
amounts of proteins, carbohydrates, and fats. Some shout, “Low carb
is best, with high protein and high fat!” Others claim, “High carb is
best, with low protein and low fat!” Just what is high and what is low?
Is 30 grams of something low? Is 30 percent high? When you know
how to calculate the numbers, you can more easily determine the
types and amounts of foods that are right for you.

The energy that carbohydrates, proteins, and fats provide to us is
measured in the form of calories. One gram of carbohydrate
provides our body with about four calories. Proteins also provide
four, while fats provide nine calories per gram. Alcohol provides seven.

In order for us to determine the right amounts of energy-giving
nutrients in our diet, we need to make calculations involving the
amount of calories and grams of the foods we consume. Yes, we are
going to do some math. But tracking what, how much, and when you
eat provides you with ammunition to take control over your state of nutrition.

If you track the number of calories and grams you consume from
carbohydrates, fats, and proteins, you can use the formula below to
determine the approximate percentages of each nutrient.

% in decimal form = (number of grams x 4 or 9*) / total calories
For example, suppose you counted your calories one day and found
that you ate 2000 calories. Suppose also that you counted the
number of grams of each nutrient you ate and totaled 300 grams of
carbohydrates, 60 grams of total fat, 15 grams of saturated fat, and 70
grams of protein. Plugging those numbers into the formula, you
determine that 60% of your daily caloric intake (the total number of
calories you eat per day) came from carbohydrates, 27% from fat,
about 7% from saturated fat, and 14% from protein.

(300 x 4) / 2000 = 1200/2000 = 0.60 from carbs
(60 x 9) / 2000 = 540/2000 = 0.27 from fat
(15 x 9) / 2000 = 135/2000 = 0.0675 from saturated fat
(70 x 4) / 2000 = 280/2000 = 0.14 from protein
Are these percentages high or low? Well, that depends. The National
Research Council’s Food and Nutrition Board, the American Heart
Association, and other nutritional authorities recommend that no
more than 30% of our daily caloric intake come from fat and no more
than 10% should come from saturated fat. Following these
recommendations, you would be within the appropriate levels for fat and saturated fat intake.

Different sources make different recommendations for
carbohydrates and proteins. For the general populace, most
nutritional experts recommend that about 55-60% of our daily caloric
intake come from carbohydrates and that about 15-20% come from
protein. One popular diet recommends 40% for carbohydrates, 30%
for protein, and 30% from fat. Still, other diets restrict carbohydrates to less than 40%. What’s best?

Only your dietitian or doctor can provide you with the best recommendations for you.

Once you know the percentages that are best for you, you can easily
calculate how many grams of each nutrient you should consume by
using the following formula. You will also need to know what your daily caloric intake should be.

grams = (total calories x % in decimal form) / 4 or 9*
For example, suppose you choose to follow the 40-30-30
recommendation, with 10% of your intake from saturated fat. Suppose
also that you would be consuming 2000 calories per day. Plugging in
the numbers, you determine that you should consume 200 grams of
carbohydrates, about 67 grams of total fat, about 22 grams of
saturated fat, and 150 grams of protein.

(2000 x 0.40) / 4 = 800/4 = 200 grams of carbs
(2000) x 0.30) / 9 = 600/9 = 66.66 grams of total fat
(2000 x 0.10) / 9 = 200/9 = 22.22 grams of saturated fat
(2000 x 0.30) / 4 = 600/4 = 150 grams of protein
Now that you know the formulas for making calculations, you should
be better able to take control over the amounts of each nutrient you eat. Crunch numbers, not cookies!