Diet Programs

I was going through the Diets listed . But nowhere i could find proper info reg the diet like where should i start or wat should i do or what should i eat . Any info ?

I suggest you Google for information. But the basic idea is to tweak your existing diet to something healthy. The few tips that I know of (but sometimes don't follow *blushes*) are:

1. Add more fruits and vegetables to your diet.
2. Avoid processed foods, especially processed meat.
3. Try eating whole foods like whole wheat bread instead of white bread.
4. Eat lean meats.
5. Ensure that each meal has at least some protein and some vegetables. Cereals are debatable as they differ from diet to diet.
6. Lower your fat intake - don't eliminate but reduce.
7. Drink plenty of water - approximately 2 liters per day.
8. Exercise or at least move around more than you are used to.
9. Try cooking most meals at home and carry healthy snacks.
10. Enjoy what you eat and be happy! *grins*

I hope others can add more good points.

Cheers!!!

Thanks for tips

The most important thing to do when dieting is make sure that your food calories do not exceed your exercise calories. There should be at least a 500 calorie deficit between them every day for a prolonged period of time for weight loss to occur. Good luck!

There is so much good and bad information on the internet...but I found a video on YouTube, "Sugar: The Bitter Truth" completely changed my way of thinking. It led me to start by eliminating high fructose corn syrup, and eventually, all sugars and refined carbs.
I was shocked to learn that sugar and refined carb consumption are directly related to elevated cholesterol, obesity, high blood pressure, and diabetes...along with several other health issues. My motivation is my health first, and this information was what I needed to kick start big changes in my diet.
The book, "Why We Get Fat" by Gary Taubes was also very enlightening. He has several videos on YouTube as well.

I would recommend you just start tracking your food faithfully using the food diary here. Don't stress yourself out too much with "which diet to pick" because there are billions of plans out there. Try to stay at or under the calorie target FatSecret calculates for you, & log any intentional exercise you do as well.

On your Diet Calendar page, you want your Net (kcal) column to show a number between 500-1000 with a green down arrow in front, meaning you have a calorie deficit for the day.

If your Net (kcal) is consistently below 500, look at your food diary entries for the highest calorie foods & see if you can reduce the portions you're eating of those, or substitute them with something you can live with that is lower in calories.

If your Net (kcal) is consistely above 1000, you may not be eating enough so you'll want to eat more (I would suggest protein if you need to add calories, it will control your appetite & limit loss of muscle mass) or scale back on the exercise.

This may be a better approach than picking a specific diet plan because you'll learn what your own habits & tendencies are & develop a plan around them.

Feel free to send me a buddy request, happy to help any way I can along the way.

Food intake is 80% or more of the weightloss game. Ditch the fast food and junk food. Look at nutrition labels; If there's a ton of ingredients, I try to avoid it. Eat natural food (fruits, veggies, meat, poultry, fish, nuts). Cook at home. Spice up your foods to add flavor. Avoid soda and other sugary, carbohydrate filled drinks. Annotate EVERYTHING you eat in the diet calendar and record your weight on a regular basis; everyday, once a week, whatever, so you can look for weightloss trends concerning your fat, protein, NET carbo, sodium, fiber, etc. Watch your carb and sodium intake. Eat protein (primary macronutrient for muscle repair and maintenance). Drink a ton of water. Have a tasty protein shake or fruit smoothie. Have a healthy snack in between meals to keep your hunger satiated. Move your body; take a walk, a hike, ride a bike, anything to get your body moving. When it all becomes habit, you'll reach success!

Thanks all .

I am from India . In india most of the items do not have nutrition labels listed & many food items follow traditional cooking ways. How do i log them in the food diary

If there are homemade dishes you make regularly at home, you can add them as recipes to your Cookbook. You will have to enter the ingredients one by one, but you'll only have to do it once. Then it will be available for you to use in the future.

You can also search the Recipes for something similar & add to your food diary from there.

I found this amazing site earlier, I cook a lot and not with recipes. This site allows you to make your own recipe (one ingredient at a time, so it can get tedious) and it will give you all the nutritional info. Hope it helps.

http://recipes.sparkpeople.com/recipe-calculator.asp

I am also from India. There are some common foods whose nutritional information is available on the Internet. Some, I've already logged in! Others, as kstubblefield said, add them to your cookbook.

And the best thing about FatSecret is that Indian curries are available separately. So, if you ate curried chickpeas (chana), you can add the amount of boiled chickpea you ate along with something like Bombay curry sauce or a dopyaza curry sauce.

Initially, you would need to add foods you regularly eat. But later, it will become easier. PM me if you have questions.