datadoll's own diet


 Summary:

This is a lifelong pattern of eating based on your body being a complicated organism with many interrelated systems. Tracking each vitamin, mineral, etc. is essential to be sure that minimun requirements are met every day. Use current recommendations for calorie distritbution as well as vitamin and mineral guidelines for minimum requirements.

(datadoll's food tips)

 Foods you can have

Breads, Grains, Cereals, Pasta, Rice
Meat and Fish
Fruit and Fruit Juices
Vegetables and Legumes (e.g. Beans)
Dairy Products - Milk, Cheese, etc
Eggs and Egg Substitutes
Nuts and Seeds
Fats and Oils
Herbs, Spices, Sauces
Beverages
Others, Snacks, Sweets, etc

Not OK
Unfavorable
Moderation
OK
Favorable

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 How To Follow datadoll's own diet:

First, and foremost, until you understand the correct portions for you food, weigh and measure EVRYTHING you eat.

Second, plan every meal and snack ahead of time. Keeping a full day's nutritional requirement in mind and include the foods that will meet the necessary requirements to sustain all the systems in your body. Like your mother always told you, eat your vegetables, drink your milk and opt for fruit over candy for snacks.

Third, log everything you eat. Calculate the total calories everyday.

Fourth, MOVE! Do the things you enjoy doing, just stay active. Exchange some of your couch time for movement. Anything! Walk or run. Play sports. Yard work and gardening. Dance like no one is watching! You chose and do it on a regular basis. Depending on the amount of physical activy you participate in, you can adjust your caloric intake.

Fifth, pay attention to the quantity of food you are now eating. I would hazard a guess that it will be more than you have been. It takes very little meat to meet your requirements for protein and fat but to get the vitamins, minerals and fiber that is required you will be consuming much larger amounts of vegetables, grains, and fruit. Which, coincidentally, are the foods that fill you up, are satisfying and stay will you the longest. This will result in lowering your actual caloric intake, increase the nutritional value of your diet, and still keep you satiated.

Sixth, learn to try new foods that will add to the variety of options as well as add good nutritional value to your menus.

Seventh, now that you are consuming all of the foods you love in the correct proportions, balanced by your activity level, what is to keep you from maintaining that healthy weight?

There is no need to be in a hurry to lose the excess weight. It will begin to drop off steadily. Just keep in mind this is for life and that small changes will make a huge difference. If you really want to see a faster loss, make only a slightly bigger change in both intake and burn of calories but stay within a sustainable range. If your weightloss slows or you hit a plateau, make another change. By the time you reach that magical number that is you healthy weight you will have developed very strong habits of chosing the right foods and eating them in the right proportions.

Enjoy!
     
  by member datadoll
member since: 20 Jun 10
 

More datadoll's own diet Info



datadoll's top tips

1.Include nutrient dense foods as often as possible.
2.Limit eating out and social events that are based on food consumption. Be especially diligent in making healthiest choices.
3.Take on the mindset that this is lifelong eating pattern, not a diet.
4.Go slow! Concentrate on nutrition first.
5.Stay active doing things you love.
6.Plan every meal and snack in advance. Follow the plan.

About / History

I developed this diet after much weight loss success, but not being able to maintain a healthy weight. The weight loss success on a variety of diets is easily understood because no matter whether is was high protein, extremely restricted calories, low fat or low carb, every diet had one thing in common. That one thing alone was what caused the weight loss. Lower calorie consumption. The inability to maintain the loss is just as easily explained. Each of the diets had two things in common. The diets were not sustainable long term and did not teach lifelong, healthy eating habits.

A major problem with maintaining was that there are foods that I love and that have been a part of my meal plans my whole life that I was, and still am, unable or unwilling to give up. So by simply putting everything I have learned about diet and nutrition together I have come up with the solution. Include everything I love in my menus and eat them in the right proportions.

It only takes small changes in portion size to make a huge difference on the scale. Only 100 calories per day over what is required to maintain your healthy weight will add over 10 pounds per year of excess fat. Do that for several years and the pounds really add up. Imagine how fast 1,000 extra calories a day(which is not difficult to do if you are not paying attention) will add up. Especially if you are normally eating several hundred calories over the required on a regular basis and even occasionally going for the extra 1,000 or more.

     
  Why choose "datadoll's own diet"?
 Promotes long term weight loss
 Promotes rapid weight loss
 Maintain your goal weight
 A healthy living alternative
 Teaches sustainable weight loss skills
 Provides an energy boost
 Reduces the risks of diet-related diseases
 A roadmap for a healthier lifestyle

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