ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The always hungry woman's diet! Why do you fail to lose weight every time?

Updated on June 3, 2017
ChitrangadaSharan profile image

Chitrangada understands how important it is to be fit and healthy. She provides tips on how to enjoy yummy food n still maintain body weight

Your diet plan should be that which you can sustain for long
Your diet plan should be that which you can sustain for long | Source
Losing weight by planning your diet and exercises!
Losing weight by planning your diet and exercises! | Source

Are You Always Hungry? Are You Always Trying to lose Weight?

© Chitrangada Sharan July, 2014,

All Rights Reserved.


So your attempts to lose weight failed again!

  • Because you lost patience and started eating your normal and may be faulty diet again.
  • With most diets, you are back to your old habits within a few weeks.
  • What needs to be done is, to follow a weight control plan, that you can live for life. In this hub, I am trying to draw your attention to, 'restructure' your eating habits.
  • Even if you are always fighting the battle of the 'bulge', you can't live on a minimum calorie diet forever--can you!

No, its not healthy!

  1. Women have a greater tendency to gain weight, for various reasons.
  2. This diet plan has worked for many women after their repeated attempts of dieting or crash dieting.
  3. Let us explore some meal ideas, which stress a limited intake of fat and relying on proteins and carbohydrates to provide all the necessary nutrients.
  4. This diet plan is very effective and completely in accordance with the advice given by a renouned dieticIan.

Plan your diet, have patience and be positive!
Plan your diet, have patience and be positive! | Source

The Continuous Countdown Plan!-The First Phase:

The beauty of this plan, which can be called a 'weight control plan', is that you can pick and choose what you eat and still loose weight.

You may probably take off about half to one kilo a week without starving or suffering.

Each menu is based on daily portions, similar amounts of food with similar nutrient content.

Choose from the portion chart and eat what you please.

Once you hit the ideal weight, ease into next phase.

The continuous countdown portion chart

Food group
Daily portions
Meal breakdown
Protein
8
1 at breakfast, 3 at lunch, 4 at dinner
Bread
3
1 portion at each meal
Fat
1
Divide throughout the day, as desired
Fruit
3
1 portion at each meal
Vegetable
2 to 3
As per your choice
Skim milk
2
Divide throughout the day
Each skim milk portion is a 250ml serving. Instead of milk you can have 150 gm servings of low fat plain yogurt.

The Keep It Forever or The Preservation Plan!

After losing quite a few kilos as per the above diet chart plan, you can add small amounts of other foods to your daily menu and increase your portions. Another small piece of fish or chicken, another piece of toast, an extra vegetable as you please.

"One thing you can not add is fat!"


Stick to the same limited fat portion mentioned in the previous diet plan.

If you see a weight gain of more than a kilo, revert to 'The continuous countdown plan', until you loose the gained weight again.

Portion listings for different food groups: Protein Group!

Fish or shell fish
30gm
*Beef 30gm
Tuna
1/4th cup
*Lamb 30gm
Chicken, no skin
30gm
*Pork 30gm
Turkey, no skin
30gm
*Ham 30gm
Chicken sausages
30gm
*Liver 30gm
Low fat cottage cheese
1/4th cup
*Any hard cheese 30gm
Eggs
1
 
Legumes
1/3rd cup cooked
 
The starred items should be limited to 2 to 3 times per week. Amounts indicated are equal to one portion.

Bread group:

White, Wholegrain, Rye, Multigrain, Raisin bread
1 slice
Muffin
1/2 slice
Roll plain
1/2
Hamburger bun
1/2
Dry bread crumbs
3 tbsp.
Cereals
 
Whole wheat breakfast biscuits
1-1/2
Muesli, unsweetened
2 tbsp
Breakfast cereals, with natural sweeteners like honey
3/4th cup
Bran cereal
1/2 cup
Puffed wheat
1 cup
Rolled oats, cooked
1/2 cup
Rice, barley or broken wheat(Dalia)
1/2 cup
Pasta, noodles cooked
1/2 cup
Cornmeal
2 tbsp
Flour
tbsp2 1/2
Potato, as bread option
1 small or 1/2 cup mashed
Corn, as bread option
1/3rd cup
Peas or Lentils as bread option
1/3rd cup
Amounts indicated are equal to one portion.

Fat Group:

Oil: Olive, Corn, Peanut, Soy, Sunflower others
1 tbsp
Butter or Margarine or Mayonnaise or Peanut butter
1 tbsp
Cream cheese
40gm
Sour cream or cream
2 tbsp
Avocado
100gm
Olives
10
Nuts
15 small
Amounts indicated are equal to one portion.

Vegetable Group: minimum 2 to 3 servings per day, more if you desire.

Asparagus
Lettuce, Leeks, Mushrooms,
Beans, Beetroot, Broccoli, Brussels sprouts
Onion, Okra(lady finger/ bhindi)
Cabbage, Carrots, Capsicum, Cauliflower, Cucumbers, Celery
Peppers, green or red, Pumpkin, Radishes
Eggplant or Brinjal
Spinach, Tomatoes, Turnips(shaljam), Zucchini
1/2 Cup equals one portion. Starchy vegetables such as potato or sweet potato are counted as bread.Choose the vegetables as they are found at your place. Eat raw or cooked. Omit the fat from your daily portion, if you have added in cooking or dress

Fruit group:

Apple
1 small
Apple juice
1/3rd cup
Apricots fresh
2 medium
Apricots dried
4 halves
Banana
1 small or 1/2 large
Berries: blackberries, raspberries, strawberries
1 cup
blueberries
2/3rd cup
Cherries
10 large
Dates
2
Figs: fresh or dried
1
Grapes
100 gm
Mango
1/2 small
Melons: water melon, rck melon, musk melon
200 gm
Orange
1 small
Peach
1 medium
Pear
1 small
Pineapple
1/2 cup
Plums
2 medium
Prunes
1/4 th cup
Raisins
2 tbsp

Free Foods: These may be used freely, whenever you like.

Lemon juice
 
 
Mustard
Salads
Black coffee
Onion flakes
Garlic
Gelatine
Green tea
Clear broth, no fat
Low calorie jellies and jams
Spices
Pickles, sour, unsweetened
Tea with no sugar or milk
Herbs
Vinegar
Clear Vegetable stock
Healthy lifestyle is essential to losee weight!
Healthy lifestyle is essential to losee weight! | Source
Read the label before consuming bottled or packaged food!
Read the label before consuming bottled or packaged food! | Source

'Restructuring' your diet plan:

'Restructuring' your diet plan, covers controlling your appetite, to deal with sabotage. In the long run these very factors will make you slimmer and healthier person.

  • Controlling your appetite:


When the urge to binge hits, try to wait it out. Divert your mind, do some walking, exercise or housework. Chances are the urge will pass.

The time when you usually crave for a snack, fill that time with a pleasure activity.

Plan your meal in advance. This will lessen the choice of wrong foods.

Don't feel guilty, if you binged yesterday; concentrate on today.

  • Restructuring your kitchen:


Prepare your food quickly and leave the kitchen.

Do not sample test your cooked food and do not eat food left by your baby. They all add up to the calorie count.

Always eat your food with the portion in mind. Taking extra portions is the main reason for gaining that extra weight.

  • Make your family understand and cooperate:


Make your family and friends understand that the weight loss will make you a healthier and happier person.

If someone constantly tempts you, make it certain to them that you are firm in your goal of eating healthy and becoming fit and happy.

  • Basic rules of nutrition:


Include more fiber in your diet. Fiber helps to speed up the digestive process/ metabolism and aids in elimination of waste.

Eat more complex carbohydrates such as whole grains, breads, brown rice, legumes, fruits, vegetables. They provide bulk, make you feel fuller and are good sources of energy.

  • Learn to read labels:


Read food labels and avoid products loaded with sodium, fats, sugars. These are especially found in breakfast cereals, fruit juices, tomato sauces etc.

  • Cut down on animal fats:


Cut down on animal fats. Instead use vegetable oil or similar oils.

  • Substitute/ Replace:

Use skim milk, low fat milk, low fat yogurt instead of mayonnaise or sour cream, low fat cottage cheese or mozzarella.

Grill, steam or bake your chicken or meat. Avoid the skin.

Use a non stick pan, to cut down or completely avoid fat or oil when cooking.

Replace high calorie salad dressings with lemon juice, vinegar or low fat yogurt.

Before adding butter or margarine or other fats for cooking, ask your self, can't I do without it.

Exercise daily or practice Yoga to loose weight!
Exercise daily or practice Yoga to loose weight! | Source

Have you ever been on a crash diet?

See results

To conclude:

  • This is not really a 'diet' at all, but a weight control program, with which you can live for life.
  • The meal options suggested are quite hearty, stressing a limited intake of fat and to rely more on proteins and carbohydrates, which provide all the required nutrition for your body.
  • 'What you eat', 'how you eat' and 'why you eat' is important to understand and this is called 'restructuring techniques.'
  • Eating your food in this sensible way and not starving yourself, will eventually help to keep you slim and happy forever.
  • In order to lose weight forever, do not forget your daily exercises or Yoga.

Source: This diet plan is in accordance and advice of a practisping dietician and nutritionist!

© Chitrangada Sharan 8th July, 2014

All Rights Reserved.

PROTECTED: PLEASE DO NOT COPY!

################################################################


How many calories a person needs everyday? source: You tube

© 2014 Chitrangada Sharan

Comments

    0 of 8192 characters used
    Post Comment

    • Jodah profile image

      John Hansen 2 years ago from Queensland Australia

      Very good hub Chitrangada. I am sure that if followed this weight control plan would be very effective. A well designed and set out hub.

    • billybuc profile image

      Bill Holland 2 years ago from Olympia, WA

      Very good information, Chitrangada.

    • Imogen French profile image

      Imogen French 2 years ago from Southwest England

      Very sensible advice with lots of useful information about portion size and quantities

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you Jodah, for your kind visit and appreciation!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you billybuc, for your encouraging words!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you Imogen French, for your kind visit and positive comments!

    • midget38 profile image

      Michelle Liew 2 years ago from Singapore

      We're always watching! Thanks for sharing, Chitranganda!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you midget38, for your kind visit and comments!

    • DDE profile image

      Devika Primić 2 years ago from Dubrovnik, Croatia

      I have never tired any diet just eat correctly and try to maintain my weight with daily exercise. Your way sounds useful and interesting combinations.

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you Devika, for your visit and your comments are much appreciated!

    • teaches12345 profile image

      Dianna Mendez 2 years ago

      I love avocados and see by your chart the fat content is quite high, still they are beneficial to the body. I am going to have to cut back on them. Thanks for the valuable information.

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you teaches12345, for your kind visit and comments!

      Anything taken in moderation will not harm. It took me some time to research on this topic. One of my cousin is a nutritionist and she helped me bring up this chart.

      Thank you for your positive feedback!

    • ARUN KANTI profile image

      ARUN KANTI CHATTERJEE 2 years ago from KOLKATA

      Your weight control plan is very sensible and scientific. Thank you for your gastronomic suggestions.

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you ARUN KANTIji, for your visit and positive comments!

      Glad you liked it. Crash dieting is not good for health. The idea is to have everything but control the portions, by restructuring our food habits and in general our lifestyle.

      Thanks again!

    • aviannovice profile image

      Deb Hirt 2 years ago from Stillwater, OK

      The problem is definitely the sugar, which really s everywhere. Processed meats are not healthy, as are gluten based foods. You did a fine job, and don't forget your water soluble vitamins.

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you aviannovice, for your kind visit and comments!

      Glad you liked it and thanks for adding inputs to the hub!

    • Thelma Alberts profile image

      Thelma Alberts 23 months ago from Germany

      I have not diet in my life. I just eat what is not so fat and mostly enjoyed vegetables. Looking at the plan makes me having diet already as I don´t like counting what I eat and how many calories I have to eat or not. This is though a helpful informations to those who want to lose weight. Take care;-)

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 23 months ago from New Delhi, India

      Thank you Thelms Alberts, for reading and commenting on this hub!

      I also do not believe in dieting, especially crash dieting. But I am quite conscious of what I am eating. I avoid unhealthy food and always eat fresh, home cooked food.

      This diet plan is for those who eat anything, any time and end up gaining lot of unwanted weight.

      Thank you and glad that you found this information useful.

    Click to Rate This Article