7 day low fat menu plan,diet for weight loss beginners online,vegan diet to lose weight fast xhit - Tips For You

19.08.2015
Whatever image “women’s diets” conjures up in your own mind, it’s probably not a pleasant one.
Coupled with the incessant Instagram and Facebook posts in female-specific nutrition groups, and using the hashtag #eatclean, it’s no wonder most females are seriously confused about fat loss nutrition.
And we’re not just talking about food choices – we’re talking calorie counting, meal timings, cardio, cheat days and a whole host of other issues.
Essentially, many coaches and guru trainers see women as an easy target, and so try to sell them the world with a one-size-fits-all plan.
While there will be those who claim that the ins and outs of female fat loss are the same as for guys, and that women simply need fewer calories, this is not the case. To begin with, it’s important to state that women do generally need fewer calories than men.
This is partly due to the fact that the average woman is lighter than the average man, and so less bodyweight to move around day-to-day equals fewer calories needed. Or, alternatively, if you want a quick start, I’d say that Lyle McDonald’s recommendation of multiplying bodyweight in pounds by 14 to find daily maintenance calorie intake.
So we know that for the vast majority of the time, a woman will require fewer calories to lose fat than a man, even if bodyweight is the same. While I’m all for further research into diet and nutrition, I’m not sure it’s the best way to go about it. However, the NHS class a low-calorie diet as one that contains fewer than 800 calories per day (3) and the National Institute of Diabetes and Digestive and Kidney Diseases pluck for 1,000-1,200 calories per day for women.
For whatever reason, 1,200 calories per day has been touted as the lowest safe limit for women to drop to.
Now, while as a coach, I always strive to have my female clients eating as many calories as possible while losing fat, I will never guarantee that they won’t have to drop below this magical 1,200 number. It would be great if every girl could get very lean dieting on 1500+ calories per day, but this just isn’t going to happen.
You should always aim to start high, simply by taking 10-20% away from your maintenance calories, and for most, going below 1,200 per day shouldn’t be necessary, as it’s unlikely to be sustainable. In “Rapid Fat Loss” for instance, McDonald sets calories between 600 and 1,200 per day, with the majority of these coming from protein. Please meet my client Jennifer, who recently took 1st place in her class at the Clearwater Natural Bodybuilding Championships. We did start her off with calories at 1,490 on a low day, and 1,890 on a high day, but with only 9 weeks to get her stage-ready, we did finish prep on closer to 1,300. Now, many females would be immediately put off by the thought of eating only 1,300 calories per day, but this is one of those “sacrifice vs. You weigh up the pros and cons, and whether you’re willing to do what it takes to reach where you want to go.
There’s a difference between starting a diet with a ludicrously low calorie intake to bring about rapid fat loss for the sake of shifting scale weight, and strategically lowering them gradually in response to plateaus, adherence, and individual needs.
As a coach, I like to start with a middle ground approach to carbs with female clients, and adjust based on personal preference.
A re-feed day is a higher calorie day, usually taking someone back up to a theoretical maintenance level, or possibly slightly higher, with the majority of these calories coming from extra carbs.
While I used to buy into this wholeheartedly, recently I’m not so convinced of the physiological benefits, but I do think that psychologically, this approach (also known as non-linear dieting) can be extremely useful.
It makes going out for a meal, socialising, and even heading out for a few drinks so much easier to have that calorie buffer, and makes lower-calorie days more bearable, knowing that you have one or two higher-carb days each week to look forward to.
Some do great with re-feeds, but the majority actually ask to take them out, and simply eat a little more every day of the week. Reason being – anecdotally once again – females tend to struggle a little more to maintain restraint and moderation on re-feed days, and rather than see them as a day with more flexible and freedom, look at them as an “EATALLTHEFOOD” day.
So take note ladies – if you don’t do so well with re-feeds, you don’t HAVE to include them. I love flexible dieting, and the fact that there are no “good” or “bad” foods, and it’s how I coach every single client. But I do notice a trend that appears more so in my female clients, and that is developing paralysis by analysis when following a flexible plan.
Each week, I often chat with these girls about this “issue” as they remark how much time they’re spending switching different foods in and out of MyFitnessPal, looking at recipes, or browsing Instagram. So while I am all for varying food choices all the time, and never having a set plan, it may be wise to make yourself a template. For instance you could give yourself 2 options each day for breakfast and lunch (perhaps one lower-carb, one higher-carb) then always have the same combination of snacks, and simply vary your final meal each day.
This reduces the amount of time you spend fretting over whether you can get ice cream AND wine AND cheese AND a Mars Bar into your macros, and keeps some sense of structure. Weight is one measure of progress, and for most people, if you’re losing body fat, you will also lose body weight, but this progress is very rarely linear, hence I’ll also get female clients to take measurements (usually around the waist, hips and thighs) along with progress photos. But bodyweight is always the first measure I’ll stop taking if a female client becomes too worried about what the scale says. There are several reasons why a woman’s weight can fluctuate greatly – even by up to as much as a few pounds from one day to the next. You could hit exactly the same macros two days in a row, but if one day you get most of your food from highly calorie-dense foods (sugary cereals, pastries, etc.) and the other you consume a truck-load of veggies, extra lean meats and low-fat dairy, your weight after that first day may well be lower, purely due to having eaten a lower volume of food. Additionally, each gram of glycogen can hold up to around 3 grams of water, so that 500 grams potentially becomes 2 kilograms. If you drink the same amount every day, this shouldn’t be too much of an issue, but when combined with the above notes on glycogen, along with factors such as sodium intake (particularly if you’re sodium sensitive) then this can also be of significance.
Skip the scales (and even skip the measurements) and instead, focus on having a goal of just controlling your nutrition, training hard, and keeping adherent with the plan.
Mentally, it’s a tough enough time as it is, so worrying about some meaningless number on a scale can add to this stress, and it’s simply not worth it. If you do still want to continue weighing yourself, then instead of comparing your bodyweight to last week, or even the week before, compare in the your weigh-in last cycle.
Using the above as a rough guide, to an outsider, it could appear that the weeks of March 16th and April 13th were disastrous! You’d predict some sort of binge had occurred, when in actual fact, it was simply a case of bloating and water retention when on cycle. While you don’t want to become obsessed with the scale, an average weekly weight may be a much better idea than just one weekly weigh-in. So instead of hopping on the scales once a week, you could weigh yourself every day, or on 3 different days each week, and take a weekly average. If you like numerical data, and can disengage yourself from the idea that bodyweight is the be all and end all, then weight is an extremely useful tool.
But if you know you’re prone to stressing over what the scale says, then leave well alone, and stick with measurements and pictures.
This is undoubtedly the biggest difference you’ll find between male and female fat loss diets. It sounds so obvious, but it amazes me how many male coaches fail to take into account that the vast majority of their female clients will experience these weight fluctuations, and changes in mood and hormones once a month.
The stage of the menstrual cycle must be considered when planning a woman’s fat loss diet, and in my experience, it’s one of those times when the best thing to do is adopt a “better bad” approach – i.e.
Total calorie count still adds up to 1,650, and protein is likely still high enough (I always set protein to at least 1 gram per pound to allow for a buffer anyway) – yet the client is much more likely to feel she can stick to these more “fun” macros for a few days, without any fear of fat gain. So using the above again, instead of specific macros, you might just try to hit between 1600 and 1800 calories, and not stress over the minor details. I certainly wouldn’t ever start a female client using intermittent fasting methods, unless she’d tried them in the past.
This may not be a huge issue in the grand scheme of things, and when it comes to meal frequency, the best schedule to follow is one that you can stick to, aids satiety, prevents hunger as much as possible, and allows you to perform at your best in the gym. On the whole though, I’m generally not a huge fan of fasting for female clients (or for male clients for that matter) unless they have a particular preference or reasoning for it.
An “American Journal of Clinical Nutrition” study from 2007 found that when compared to eating 3 meals per day, subjects eating just 1 meal per day had higher levels of hunger and cravings, significantly lower levels of fullness, and were generally more unhappy. Leaving aside all stereotypes about how women can be more emotional than men, this is a topic which I feel needs to be addressed.
Through my own experience, and talking with other coaches, it does seem there is a common trend when it comes to client updates. A male client will hardly ever tell you when he’s struggling to comply, and getting him to open up, so you can make his diet easier for him to stick to and get him back on track is often like drawing blood from a stone.
I, and my fellow colleagues in the industry, will often receive female client updates or feedback forms, where there can be a whole page of text, with only 5-10% of it actually relating to diet and training.
The rest can be about stresses and struggles in life, and how these have had a negative impact on their diet, and how all thought of hitting macros, making sensible food choices, and getting in planned sessions has gone out of the window.


I would much rather be seen as an outlet for someone’s anger, annoyance and frustration, and have them put it all down on paper to help “let it out” than for them to bottle it up, and be fretting about dieting, or feeling like a failure for letting life get in the way. According to the Anorexia Nervosa and Associated Disorders website, 25% of college-aged women engage in bingeing and purging as methods for weight control and between 85 and 95% of anorexia and bulimia sufferers are women. What I have found, is that while someone may not have an official eating disorder, many women do have a disordered relationship with food. While some of these may sound trivial, and even laughable, I’ve come across them all (most several times) and they are certainly more prevalent in women then in men, and therefore have to be considered. The take home from all this, is that in theory, a female’s diet should be set up in a similar fashion to a male’s. There needn’t be any banned foods, anything added to help banish cellulite, flush out toxins, heal the gut, or any of that nonsense. Women do not need to avoid dairy, grains or gluten, and they certainly don’t require a specific supplement protocol. Monthly cycles require small diet modifications, to give greater, more sustainable results both from a physical and mental standpoint.
But above all, for me, the key difference in female dieting is the psychological component.
Women have a lot more pressure put on them to look perfect by the media, by friends and by colleagues, hence the vast majority of women have dieted at some point in their lives. And this often leads to the above disordered relationship with food, and unreasonably high expectations. It could even be something non diet-related – whatever, I don’t care, I just want women to pick one little thing that’s been positive, and use whatever that is to drive forward. That’s why expecting yourself to be perfect all the time is setting yourself up for failure.
I’d much rather a female client maintained her weight and enjoyed her diet for a few months by eating food with the family, socialising with friends and going out for meals, then dived straight into aggressive fat loss.
If your body’s used to either dieting hard, or being completely off the wagon, sometimes staying in homeostasis for a while is exactly what you need. Be 90% compliant all the time, not 100% half of the time, and a complete wreck the other half. It isn’t just about the physical progress (which is awesome in itself) but the mental changes that come with a body transformation.
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Pin Share Tweet YumTotal Shares 49KI get questions each day asking for a 1200 calorie diet plan. Dinner: Chicken Fajitas- 300 calories 200 Calories left for snacks, like a banana and a handful of strawberries, or skip the snacks and have a glass of wine with dinner. Dinner: Citrus Rum Chicken with Rice and Beans- 325 calories Again you have 200 calories left over for some fruit or a glass of wine with dinner.
I began making infused water back in April 2012 with my first flavored water post Day Spa Apple Cinnamon Water.
Although this 1200 calorie a day diet is healthy and highly recommended for most people, there are some restrictionsa€“ if you are nursing or have other dietary restrictions, you should consult a doctor before starting the 1200 calorie diet. For some folks cutting calories this low will be a too big of a step to take so it is recommended start with a 1500 calorie a day diet and work your way down to a 1200 calorie diet. My name is Audrey Johns and I would like to share my remarkable weight loss story with you. I found that when I stopped eating all processed foods, anything with chemicals, preservatives and artificial sweeteners, and increased my water intake the weight just started to fall off! AFFILIATE DISCLAIMER Links on this website may lead you to a product or service that provides an affiliate commission to the owners of this site should you make a purchase. There are several layers to this and, frankly, there are some things we can’t fully explain – I’ll always acknowledge this. Take a look again at the figure below, which shows you how many calories folks are consuming on each diet and, more importantly, where those calories come from. You’ll note that people on these diets, including the strictest low-fat high-carb diets, significantly reduce their total amount of carbohydrates (therefore reducing the amount of insulin they secrete). The reason, I believe, most of these diets have some efficacy – at least in the short-term – is that they all reduce sugar and highly refined carbohydrate intake, either explicitly or implicitly. Someone made a great point in response to my post on why fruits and vegetables are not actually necessary for good health. I know a lot of people who eat this way and, I’ve got to say, these folks do not eat a lot of sugar or a lot of highly refined carbohydrates.
While I do plan to write an entire post on this topic of what one can and cannot conclude from an experiment, I do want to at least make the point here: The biggest single problem with nutrition “science” is that cause and effect are rarely linked correctly. I am, to be clear, not implying this is the case for this trial, but I want you to understand why it’s important to read papers fully. This trial, The Lifestyle Heart Trial, prospectively randomized a group of not-so-healthy patients into two treatment groups: the control group and the experimental group (or what we’d call the “treatment” or “intervention” group).
First off, and perhaps most importantly from the standpoint of drawing conclusions, compliance was reported to be excellent and the differences between the groups were statistically significant on every metric, except total average caloric intake.
Take a moment to look over the rest of the table (or just skip reading it since I’m going to keep talking about it anyway). Though not shown in this table, the experimental group also reported less chest pain severity (though chest pain frequency and duration were not statistically different).
Let’s take a leap of faith and hypothesize that the dietary intervention (rather than, say, the social support) had the greatest impact on the measured parameters in the subjects.  It’s certainly the most likely factor in my mind.  But what, exactly, can I conclude?
People don’t like to be hungry, and if they are reducing their caloric intake by reducing fat intake, they seldom find themselves satiated. Semi-starvation reduces basal metabolic rate, so your body actually adjusts to the “new” norm and slows down its rate of mobilizing internal fat stores.
I argue that reduction of fat intake has nothing to do with it and that the reduction of total calories has a transient effect.
It’s *really* tough to study this stuff properly, especially compared to studying things blood pressure lowering pills, which are complex in their own right, but MUCH easier to control in a study. A nutrition department of a university accepts funds from a company that makes confectionery. Do you think the Academy’s supporters want to hear that if you eliminate their products you will no longer need to rely on the products provided by the biggest supporters of the Diabetic Association? Pretty much solely because of their report, Suzuki was forced to eventually withdraw the Samurai from production in the US although they later won the lawsuit that was filed as a result of the forged report by showing videos from the actual testing of the car conducted by CR. Ironically, the fact that CR had to admit it was faked somehow wasn’t plastered all over their magazines and the front pages of a bunch of newspapers. At that point, everything they publish became suspect and may as well line a birdcage somewhere. Peter, I have a coworker who has recently lost 80lbs over the course of a year on weight watchers.
Looking forward to your next post, and of course people's comments for the current one! I will discuss all of this in great detail, hopefully in the coming month, when I do a post on PUFA (polyunsaturated fatty acids). Anyway, it’s nice to discover someone who takes the Taubes viewpoint on things, and also takes the time to actually post online about it with some frequency, so thanks!
Oh absolutely, I was mostly referring to the fact that most of the excess carbs we eat are converted to palmitic acid, which is a SFA.
There was an (1) average protein, low fat group (65% CHO), (2) High protein, low fat group , (3) Average protein, high fat, and (4) high protein, high fat (35% CHO).
Thanks very much, Bob, both for the kind comments and for sharing the other data with folks. These plans are often incredibly low in calories, which, while they will undoubtedly result in rapid weight loss, they simply aren’t sustainable and maintainable from a physical point of view. You may well be better off having a little more carbohydrate every day to give you room for an extra bowl of cereal before bed, or your afternoon flat white and protein bar. Therefore, if you’ve trained seriously hard and didn’t fill up on carbs afterwards, your weight could be down by this much compared to if you were carbed up. Compared to the March 16th weigh-in though, the April 13th one clearly shows bodyweight progress, even if it’s up on the week before.
This is far more accurate a gauge of progress, but similarly, it can be easy to get wrapped up in the numbers. Female clients often want to lose 3 to 4 pounds per week, and almost crave suffering when dieting, as so many of the plans they’ve followed in the past have been restrictive, low-calorie and energy-sapping.


I really appreciate the extra thought into the cycle portion and plan on using your suggestions as a plan of attack!
I remember when I first heard about it, I was recommending it to everyone I know who was asking me about dieting for fat loss. Alternate the breakfasts and lunches every other day and use left overs for the last two dinners (or go out). Drinking infused detox water a fantastic way to improve your weight loss by helping you drink more water without artificial sweeteners or other nasty chemicals. That recipe turned out to be really popular, and went viral on Pinterest with over 2 million views within the first year. The National Institute of Health provides some great tools for calculating your Body Mass Index or BMI, as well as additional 1200 calorie a diet menu plans.
That said, many of the successes (at least weight-wise, though hopefully by now you realize there is much more to health than just body composition) of popular diets can be explained by a few simple observations. You can argue that those who are overweight probably consume an even greater amount of carbohydrates. Even the Ornish diet, which is the most restrictive diet with respect to fat and most liberal with respect to carbohydrates, still reduces carbohydrate intake by about 40% from what people were likely eating pre-diet.
No one on the Ornish Diet or Jenny Craig Diet is eating candy bars and potato chips, at least not if they are adhering to it. The point was, essentially, that telling people to eat 5-6 servings per day of fruits and vegetables can hopefully drive a beneficial substitution effect.
I have no intention of engaging in a battle with proponents of plant-based eating or no-saturated-fat diets. Stated another way, it’s one thing to observe an outcome, but it’s quite another to conclude the actual cause of that outcome. In other words, for every intended difference between the groups a difference existed, except that on average they ate the same number of calories (though obviously from very different sources), which was not intended to be different as both groups were permitted to eat ad libitum – meaning as much as they wanted.
Ornish’s study?  I think the reduction in sugar and simple carbohydrates played the largest single role in the improvements experienced by the experimental group, but I can’t prove it from this study any more than one can prove a low-fat vegetarian diet is the “best” diet.  We can only conclude that it’s better than eating Twinkies and potato chips which, admittedly, is a good thing to know.
And, the majority of the benefit folks receive comes from the reduction of sugars and highly refined carbohydrates. Case in point…they recently reported that olive oil is not good for you because it does not contain omega 6. 3, has a good point about some plans (including WW) having the advantage of group support, which I think is a very major confounder.
It is wonderful to watch these people glow once they have found some sort of solution to their weight problem. One of my favorite things to say to people who are scared of saturated fat is that even on an entirely plant based diet, (ala Ornish Diet), if they are restricting their caloric intake, their bodies will be running on the saturated (animal) fat that they have stored on themselves.
For example the degree of unsaturated fatty acids in our membrane bilayer probably plays a role in our insulin sensitivity, just as one example.
Here is a 1200 calorie diet menu plan in PDF format for you to print out, then click on the links below it to choose your own 1200 calorie meal plan. Since then, I have created a lot more infused water recipes, and even wrote a fruit infused water recipe book called Fruit Infusion: A Collection of Day Spa Inspired, Fruit Infused Waters.
I have tried every diet out there, South Beach, Weight Watchers, Atkins, sugar free, fat free, calorie counting, you name it Ia€™ve tried it. Any health concern or condition should be addressed by a doctor or other appropriate health care professional. But for the purpose of simplicity, let’s assume even the folks who go on these diets are consuming the national average of approximately 450 grams of carbohydrate per day (in compliance with governmental recommendations, as a percent of overall intake). If you tell someone who eats Twinkies, potato chips, and candy bars all day to eat more fruit (and they do), you’ve almost guaranteed an improvement in their health if they eat bananas and apples instead of the aforementioned junk food.
I’m reasonably confident that the proponents of these diets are good people who really want to help others and have nothing but the best intentions. Ornish was the principle investigator on a trial published in the journal The Lancet in 1990. In other words, there were not enough subjects in the study to determine a difference in these “hard” outcomes, so we can’t make a conclusion about such events, only the changes in “soft” outcomes.
Good science, bad interpretationGravity and insulin: the dynamic duoIf low carb eating is so effective, why are people still overweight? His clinical interests are nutrition, lipidology, endocrinology, and a few other cool things.
Eg, the criticism of the Ornish Lifestyle Heart Trial is excellent (and I LOVED the kitten-stroking quip), and really could and should have stood alone. After short diologue with her on the particulars of her daily intake I quickly realized her consumption of carbohydrate was significantly reduced and eliminated almost all fructose.
These drinks will keep you full among other healthy benefits, including making your skin more beautiful and increasing your metabolism. The information and opinions found on this website are written based on the best data available at the time of writing, and are believed to be accurate according to the best discernment of the authors. Popularity, of course, was determined by a number of factors, including compliance with current government recommendations (sorry Atkins), number of people who have tried the diet, and reported success on the diets. That doesn’t mean bananas and apples are “good for you” – it just means they are less “bad for you.” Here’s the kicker, though. But that doesn’t mean we can or should overlook the errors being made in drawing their conclusions. I’m not discounting soft outcomes, only pointing out the distinction for folks not familiar with them.
They never factor in that the chicken was breaded or that when someone ate steak or fish they had a large amount of bread of potatoes along with it. This requires a ton of empathy, listening, asking the right questions, listening, listening, and listening. Those who do not seek council from the appropriate health care authority assume the liability of any injury which may occur. We’re led to believe that the reason such folks get leaner and more healthy is because they are eating more fruits or more vegetables or more grains or more [fill-in-the-blank], rather than because they eliminated the most egregious offenders from their diet. Ornish personally, and I can only assume that he is a profoundly caring physician who has dedicated his life to helping people live better lives.
But as always, I STRONGLY encourage folks with access (or folks who are willing to purchase it) to read the paper in its entirety. For people who don’t want to read the study completely, or who may not have much experience reading clinical papers, I want to devote some time to digging into this paper.
The end conclusion is the whole thing must be bad and therefore needs to be reduced or outright expunged from the diet.
I recall hearing Gary talking about his discussion with a participant from the Biggest loser on Larry King and the rapant weight gain after the show. The publisher of this site is not responsible for any errors or omissions in any content herein. It’s hard to tell if this change was statistically significant by inspection, so you glance at the p-value which tells you it was not. That is one big difference I’ve noticed between studies cited by writers who want to condemn the entire diet consumed by Americans vs those who look at it with a more in depth eye and realize that certain components are the problem not the whole diet across the board.
Why did the people in the China Study who ate more plants do better than those who ate more animals (assuming they did)?
Well, for starters, reading abstracts, hearing CNN headlines, or reading about studies in the NY Times doesn’t actually give you enough information to really understand if the results are applicable to you. Parenthetically, if you actually want the answer to this question, beyond my peripheral address, below, please read Denise Minger’s categorically brilliant analysis of the study. Beyond this reason, and let me be uncharacteristically blunt, just because a study is published in a medical journal it does not imply that is worth the paper it is printed on.
Steve Rosenberg, once told me that a great number of published studies are never again cited (I forget the exact number, but it was staggering, over 50%). Translation: whatever they published was of such little value that no one ever made reference to it again. The thing is, it is possible to eliminate wheat and still eat way too many carbs (can we say ice cream?). I’m now happily in ketosis, and the best part is, I know the WHY of weight loss now, how totally liberating and hope giving.



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