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The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical advice. If
you suffer from, or think you may suffer from, a medical condition you should consult your doctor before starting a weight loss and/or
exercise regime. If you decide to start exercising after a period of relative inactivity you should start very slowly and consult your doctor if
you experience any discomfort, distress or any other symptoms. If you feel any discomfort or pain when you exercise, do not continue. The
tools and information on the this site are not intended for women who
are pregnant or breast-feeding, or for any person under the age of 18.
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Fruits
You may have heard that fruits aren’t the best to eat when following a weight loss plan
because of their sugar content. While it’s true fruit contains fructose, a simple sugar that is
easily converted to body fat, the benefits of eating fruit far outweigh their sugar content.
Some fruits, however, are better than others in terms of their fructose content and overall
nutritional value. The best fruits to include in your fruit and vegetable diet are:

strawberries
apples (green contain the least sugar)
blueberries
grapefruit
pears
oranges
boysenberries
papaya
cranberries (including cranberry juice)
blackberries
guava
cantaloupe
The following fruits contain the most sugar and should be eaten less frequently:

grapes
bananas
dried fruit
coconut (also contains a fair amount of fat)
dates
canned and processed fruit
Final notes on fruit...
Raw fruit is always the best in terms of nutritional value. If you need to "alter" fruit in anyway,
cooked, baked or steamed is better than boiled. Boiling lowers the nutritional value. Fruit
juice does count as a fruit but contains less fiber than fruit itself so fruit is preferred over
fruit juice.

Vegetables
Vegetables, like fruits, are rich in nutrients. They have one main advantage over fruits: they
are a complex carbohydrate. Your body doesn't convert complex carbohydrates into fat as
easily as fructose (or simple sugars). Vegetables also tend to be lower in total calories than
fruits so you can eat to your heart's content without any affect on your weight loss goals.
Vegetables also lower your risk of various cancers and heart disease. Finally, like fruit,
vegetables are best eaten raw or steamed (without oil or butter).  Some vegetables are better
than others. The best vegetables to incorporate in your fruit and vegetable diet are:

green beans
broccoli
carrots
mushrooms
celery
cabbage
lettuce
onions
tomato
zucchini
turnip greens
turnips
artichokes
alfalfa sprouts
brussels sprouts
collard greens
leeks
eggplant
kale
okra
scallions
summer squash
spinach
Avocado should be limited or avoided as a part of your fruit and vegetable diet due to its high
fat content. You should also avoid canned and processed vegetables.
How many calories in sushi? The calories in nigiri sushi, sushi rolls and sushi accompaniments are
listed in the sushi chart below. These numbers are for your guidance only as sushi calories can vary
depending on the ingredients and the portion size. Sushi containing mayonnaise, cream cheese
and tempura sushi are high in calories therefore not suitable for your weight loss program.
http://www.lose-weight-with-us.com/calories-in-sushi.html

Sushi Calories Counting
As for the counting, here is a list of calories with different sushi recipes – remember to be
careful and not to prevent yourself from sushi, especially if you love it:

Shrimp and Avocado roll (14 gr. for 1 piece) - 21 sushi calories.
Cooked rice only (1 tbs. 9 gr.) - 25 sushi calories.
Shrimp Tempura roll (25 gr. for 1 piece) - 45 sushi calories.
Nigiri Salmon (35 gr. for 1 piece) - 70 sushi calories.
Nigiri Yellowtail (30 gr. for 1 piece) - 55 sushi calories
Learn more about losing fat in easy ways and counting calories perfectly with the professional diet
plan, click here to become a member.
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Find out how many calories you need

BMR (Basal Metabolic Rate)


BMR [kcal]

Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)

Since you wish to lose weight, your target = BMR - 500 kcal





For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR
of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would
be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per
week.


Eat at least 5 servings of fruits and vegetables per day


Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill
up your stomach fast so you feel full earlier. They are also low in calories and helps to keep
your calorie count low.  

Watch for Portion Size

One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a
pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every
time. You can simply ask to take home the leftover.


Keep a food journal

Keeping a food journal helps you pin point your eating pattern and will enable you to easily
modify it. If possible, have your Registered Dietitian review your journal.



Exercise,


Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try
adding weight-bearing exercises at least 2 times a week. This will help burn some of the
unwanted calories

The role of fat in a weight loss diet

Fats are an essential food nutrient because they provide twice the amount of energy than
carbohydrates and proteins, and they help in protecting body organs and tissues and
maintaining the body temperature.

Fats= 9 calories

Carbohydrates= 4 calories

Protein= 4 calories

CAUTION: Too much fat can be very harmful to the body. Excess fat do not only form the
bulges on your body but it could also clog the arteries of the heart causing myocardial
infarction or heart attack.

What is a low-fat diet?

Low- Fat diet has been promoted by the US Department of Health since the late 1970’s. But
what does low- fat diet really mean?

Basically, there are three types of fat: The Saturated fat which is the Bad fat because it
increases the blood cholesterol level, The Polyunsaturated fat that decreases the blood
cholesterol level, and the Monounsaturated fat which decreases the Low- density
Lipoprotein (LDL) cholesterol or the “bad cholesterol”.

Low- fat diet means: decreasing the consumption of food that contains saturated fat while
increasing the consumption of food that contains polyunsaturated and monounsaturated fat.
Food like most meat and dairy products, butter, and tropical oils such as coconut oil and palm
oil should be avoided as they are high in saturated fat. Polyunsaturated fat are usually found
in plant food sources such as corn, soybean, safflower, and sunflower. Food sources for
Monounsaturated fat includes olive oil, peanut oil, canola oil, and some fruits like avocado.

Carbohydrates are bad or good?

Carbohydrates provides real-time energy in the body and should account for 50- 60% of the
total calories we take in everyday. However, with sedentary lifestyle, the calories you get
from carbohydrates that are supposed to be converted to real-time energy are stored as fat
deposits, thus you gain weight.

Low –carb diets are among the most popular weight loss diets. There are many variations like:

The Anabolic Diet which alternates low carb and periods of high carb eating

Carbohydrate addicts which serves 2 meals with no carbs and 1 meal of 1/3 carb a day

Ketogenic Diet which eliminates carbohydrate completely and compensates the caloric need
with high fat and moderate protein intake.

But as per definition, having less than 50-60% of carb ratio in a serving is low carb diet. If
your goal is to maintain your current weight, do take in moderate carb which is about 40-50%
carb in your diet. And if you want to lose weight, you may go with low- carb diet which
contains 25-39% carb. Lower than this is not really recommended as it could cause conditions
like ketosis, presence of ketone bodies in the blood. Very high ketone level can make the
blood acidic and may damage organs like the liver and the kidneys.

Some weight loss diet tips that can help eat healthier are:

Instead of eating ice cream, have a low fat yogurt or sherbet.
Use skim milk (fat- free milk) instead of whole milk.
Instead of eating pasta alfredo (white sauce pasta) eat pasta marinara (red sauce pasta).
You may substitute bacon with lean ham.
Since the American Heart Association recommends avoiding coconut oil because it contains
85- 90% saturated fat, use olive oil or canola oil when cooking food.
Chocoholics may eat dark chocolate which is rich in anti-oxidant rather than a milk chocolate.
Use beef loin instead of brisket
Instead of white bread eat whole grain bread such as wheat bread
Snack on Peaches (61 calories/pc.), blackberries (62 calories/serving), and carrot sticks (52
calories/cup) instead of fried chips.
Quick Weight Loss Tips – Food Factors

When it comes to finding quick weight loss diet tips that work, selecting your foods for your diet can be a real balancing act.
You have to lose some of what you’ve grown accustomed to and add some items that may be new to you. Here’s some quick
weight loss tips that experts recommend to promote weight loss.

Quick Weight Loss Tips #1 – Reduce fat.

With regard to fat, the research is clear: Diets too high in fat promote overweight and obesity. You should strive to consume
no more than 25 percent of your calories from fat – and that fat should the “non-saturated” type.

Quick Weight Loss Tips # 2 – Don’t be so sweet.

Numerous studies have linked table sugar to increased calorie consumption. While sugar doesn’t do as much dietary damage
as fat, you’ll find that when you eat sweets, you simply want to eat more… of everything. Not only that, but sugar also makes
your body excrete chromium, and chromium is a mineral that helps your body build calorie-burning lean tissue – so you want
to keep your chromium levels up.

Quick Weight Loss Tips #3 – Drink up.

“If people want to keep their nutrients in balance, they need to drink plenty of plain, unflavored water every day,” says Judy
Dodd, R.D., past president of the American Dietetic Association. Water not only acts as a solvent for many vitamins and
minerals but also is responsible for carrying nutrients into and wastes out of cells, so the body functions properly. As a rule
of thumb, you should drink a half-ounce of water for every pound of body weight daily, unless you’re very active, in which
case you should increase your water intake to two-thirds of an ounce per pound of body weight daily. So if you weigh 100
pounds, you should drink 50 ounces of water a day as a minimum

Quick Weight Loss Tips #4 – Fill up on fiber.

You can curb your hunger by increasing your intake of dietary fiber, which is filling, so you feel full but eat less. For these
diet tips, experts recommend eating more fruits, vegetables and wholegrain cereals.

Quick Weight Loss Tips #5 – Get treatment for food allergies.

Some researchers believe that being overweight is the result of people craving foods that they are allergic to. For these
people, weight loss is extremely difficult until they figure out what those trigger foods are and eliminate them from their diets.

“There are specific food allergies that trigger uncontrollable craving and bingeing,” says Joseph D. Beasley, M.D., director of
Comprehensive Medical Care in Amityville, New York. “It’s a common problem in overeaters.”

If you suspect that food allergies might be part of your problem, ask your doctor to help you identify the offending items.
Your doctor may recommend that you see an allergy specialist.