Diet is a Dirty Word


Eat 3 meals and 2-3 snacks per day---------------------------...
Don't try to lose more than 2-3 pounds per week--------------------------...
Caloric intake determined by equation----------------------...
Protein requirement as seen below or 30% - 45% of total caloric intake------------------------...
Fat 20% - 30% (I take in about 10 g per meal)-------------------------...
Carbohydrate 45% or so, but not to drop below 50 g per day---------------------------...
Sugar approximately 12 g per meal--------------------------...
LOTS OF WATER!!!!---------------------...

The only way to truly burn the fat is cardio. Get that heartrate up!---------------------------...

PROTEIN FORMULA-----------------------...

Average Exercising adult-------------------------...
1.2 -1.8 gram/kilogram bodyweight/per day
(one gram per kilogram of body weight daily)------------------------...

Endurance/long distance athlete-----------------------...
1.6-2.0 gram/kilogram bodyweight/ per day---------------------------...

Follow these simple steps:------------------------...

1. First convert your weight in lbs into kilograms by dividing your weight by 2.2---------------------------...
2. Take this number and multiply it by your recommended daily intake above.------------------------...
3. This number will be the amount of grams of protein you need daily.------------------------...

The average person will need about 1.6g/kg/day so most of us can simply multiply our weight in kilograms by 1.6---------------------------...

Note that the body can only assimilate about 25-35 grams of protein at a time into protein (muscle). The rest is used for energy or possibly stored as fat. A can of tuna (or an equivalent amount of meat) has about 30-33 grams of fat.

(fotojunkie's food tips)

 Foods you can have

Breads, Grains, Cereals, Pasta, Rice
Meat and Fish
Beef Products
Pork Products
Lamb, Veal, and Game Products
Chicken and Poultry Products
Finfish and Shellfish Products
Sausages and Luncheon Meat
Fruit and Fruit Juices
Vegetables and Legumes (e.g. Beans)
Dairy Products - Milk, Cheese, etc
Butter and Cream
Other Dairy Products
Eggs and Egg Substitutes
Nuts and Seeds
Fats and Oils
Margarine and Spreads
Other Fats and Oils
Herbs, Spices, Sauces
Tea and Coffee
Other Beverages
Others, Snacks, Sweets, etc
Fast Foods
Meals, Entrees, and Sidedishes
Baby Foods
no vote submitted
Ethnic Foods

Not OK

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 How To Follow Diet is a Dirty Word:

Take baby steps. Don't make a bunch of major changes in your life at once. Make a few changes at a time and integrate them into your life.
  by member fotojunkie
member since: 25 Oct 07

More Diet is a Dirty Word Info

Recent Recipes

FatSecret members recently rated these recipes for Diet is a Dirty Word:
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Oatmeal Muffins
Taste like regular muffins and are yummy.
cals: 132kcal | fat: 2.08g | carbs: 22.81g | prot: 6.10g
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fotojunkie's top tips

1.Eat 5 to 6 small meals a day.
2.Deprivation kills motivation. Don't deprive yourself. If you want a cookie, eat a cookie...just don't eat the whole package!
3.Get moving! Exercise at least 3 times a week for at least 30 minutes.
4.Stick with 10 grams of fat per meal and 12 grams of sugar per meal.
5.Avoid all processed foods. Stick with natural, fresh foods.
6.Get support at

About / History

I had my wake up call in the early morning hours of August 1, 2003.

Mark (my then boyfriend – now my husband) and I were going back to his house in a nearby town. It was around 2am. We had been at my parents' house. That was the first time he met them. We had stopped by Denny's and ate then started back to his place.

On the interstate, we noticed a car tailgating us very close. As we exited the interstate, the car followed closely behind. We were on the highway, very close to his home. The car started to pull up on my side, but Mark turned left onto a quiet, residential street (a shortcut to his house). The car swung over and followed. We had not gone far when the car pulled up on Mark's side. I looked over and saw the window rolling down.

"This doesn't look good." I told Mark. He looked over just and the gun appeared in the window. Five or Six shots rang out, taking out the windows of both the driver and passenger doors. Mark was shot twice. He pushed me on the floor and leaned over trying to shift the car and get us out of there.

He slammed on the brakes and the car passed, stopped and the shooter got out. I looked over the dash and saw him walking toward the front of the car, arm extended, shooting into the front of the car. I will never forget his face.

I was terrified.

Mark got the car in reverse and we got away. As soon as we were away I started checking him out. He was shot in the arm and in the side. Blood was everywhere. I was covered in glass, but unhurt.

We flagged down an officer and the next thing we knew there were about 8 or 10 police cars around us. EMS came and tended to Mark. I talked to the officers. As they walked around the car, looking at the damage, they were astounded.

There were bullets in Mark's seat, imbedded in the door, in the console, in the windshiel - and in the middle of the back of my seat - about heart level. One officer turned to me and said, "Lady, you shouldn't be standing here right now. You should be dead. I just don't believe it."

Mark spent some time in the hospital, but is fine now. He still has bullet fragments in his arm, but it doesn't bother him much.

The next day I spoke with a detective. He said the kids were with a gang and had gone on a spree in the area. We were only one set of victims that night. He said yellow may have been the color of the night (we were driving a yellow car).

I will never forget that night.

I woke up that night. I realized that I was a lot closer to 300 pounds than I was to 200. I had high blood pressure and was in the early stages of diabetes, battled depression and was being treated for angina. Why should I kill myself when there are obviously people out there who would be more than happy to do it for me? As I was on the floor of that car that night I thought of my children growing up without a mother. After the incident I realized that they were still in very real danger of growing up without a mother - if I didn't do something about it.

So, I hugged my children, hugged my parents, hugged Mark and told them that they deserve much more than what I had been giving them - they deserve me to take care of ME, to be healthy and to live life to the fullest.

I can't control a wicked person empting his gun into my car, aiming for me, but I can get healthy and take care of myself.

Life is so precious. It can be taken away in an instant. I had been praying, begging God to "make me thin." Well, God answered me, not in the way I expected or necessarily wanted, but he answered me just the same. He got through to me in a way that stuck. I can't think of a more effective way to say, "Get a grip on your life and get it straight."

We should have died that night, at least that is what the police say. At the very least we should have been hit and wounded much worse than we were. God had his hand on us that night - and He still does.

With this eating plan I lost 100 pounds in about a year and it was almost effortless. Unfortunately I backslid terribly after recent major surgery, but I am back on the plan and already feeling better than ever!

  Why choose "Diet is a Dirty Word"?
 Promotes long term weight loss
 A healthy living alternative
 Teaches sustainable weight loss skills
 Provides an energy boost
 Improves mood and outlook
 Reduces the risks of diet-related diseases
 A roadmap for a healthier lifestyle

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