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One Month Fat Loss Diet

Updated on January 12, 2014

It is possible to lose fat fast.

And you can do it.

With this one month fat loss diet , you can lose a minimum of a pound to two pounds a week. If you have LOTS of weight to lose, you can lose slightly more - Possibly three pounds a week.

The big benefit of this fat loss plan is that in one month, your new style of eating will become a habit, and you'll want to keep on eating healthy food.

This one month fat loss diet plan is wholesome and healthy - You can lose weight really fast.

Say Hello to your new life - in just one month.

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Fat Loss Health Tip

drink lots of water for good health and fitness

Beautiful water! It fills you up, has no calories, and is essential to your health -it makes you look great too, plumping out your skin and helping your eyes to sparkle.

It's important to drink your water, even if you never seem to become thirsty. If you wait until you're thirsty to drink, you may already be dehydrated, and this has an effect on all the systems of your body.

Drink a glass of water before each meal, to cut your appetite, and between meals too - you'll find that you stave off hunger.

In addition, take a bottle of water with you wherever you go, because every system in your body depends on water for its health.

Water will help you to lose weight, because it has no calories. Water flushes toxins from your system, and gives you beautiful skin. In addition, drinking water before, during and after exercise sessions helps you to stay hydrated and alert.

Water tips:

1. Drink at least five to eight glasses of water a day. If you're on a protein-rich diet like Atkins, you should drink even more water, because protein breakdown requires water - if you eat a hamburger, the protein breakdown just from that can lead to dehydration.

2. Try drinking water before each meal, this helps you to feel satisfied with less food.

3. Make sure that when you exercise, you take along your bottle of water.

4. Think water's boring? Try dropping a slice of lemon or lime into your glass. Or, drop in a sprig of mint, or a slice of fresh ginger.

Drinking your water when the weather's cooler

It can be hard to drink all those glasses of water when both the weather and the water are cold. So warm your water. Take a thermos of water with a couple of slices of lemon, lime, or orange to work with you. Or microwave a glass of water every couple of hours if you have access to a microwave. You can also drink your fluid as hot soup, preferably a light broth or consommé, unless the soup is a main meal.

Form a water habit: set up reminders

It will take a few weeks for you to develop the habit of drinking water regularly, so for three weeks set up daily "drink water" reminders for yourself.

The Paleo Diet - By Loren Cordain

Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat.

Fad or good ideas?

This book discusses a diet which is called the "Paleolithic Diet" referring to the Paleolithic or Stone Age era; it can also be called the "Stone Age Diet", "Caveman Diet" or the "Hunter-Gatherer Diet".

Fat Loss Tips

Eat your sprouts

A study in the medical journal the Lancet reported that eating vegetables from the cabbage family reduces the risk of lung cancer for people with a certain gene which puts them at greater risk of getting the disease. It's believed that around half the population have this particular gene.

It seems that vegetables such as cabbage, broccoli and sprouts are rich in chemicals called isothiocyanates, which strongly protect against lung cancer, so eat some sprouts today.

Can constant dieting lead to weight gain?

An obsession with weight loss can lead to gaining more weight in the long term. Diet researchers emphasize that rather than thinking of dieting as a short-term weight loss goal, we should focus on choices which enhance our overall health. This is particularly true for people who overeat in reaction to stress, using food as a reward.

The food you eat affects your brain

Mood, performance and motivation are all affected by diet. Some researchers believe that a diet which contains a high proportion of fatty foods and fewer fruits and vegetables may be a major cause of depression and aggression; such a diet is common in men.

Burn fat while you sleep:

If you want to lose weight really fast you need to sleep! sleep is just as important to your health as food and exercise

The easiest way to lose weight really fast and improve your overall health may be to get enough sleep.

Recent studies show that when you get insufficient sleep over a long period of time, it can compromise your immune system. Researchers at the University of Chicago found that volunteers who slept just four hours a night for a week upset their hormonal and metabolic systems.

This meant that although theoretically being active for longer hours burned more calories, the changes in hormone levels lead to increased appetite and increased food consumption.

They concluded that chronic sleep loss hastened the onset of health problems like diabetes, high blood pressure and obesity. Another study showed that getting insufficient sleep can increase your chances of getting a heart attack.

If you've been cutting down on your sleep, the best thing you can do for your health and fitness is to ensure that you get your full eight hours every night.

Want to lose fat? Don't wait for a pill - exercise

Researchers believe that hoping for a magic-bullet pill which will help people to regulate their appetite is futile, and that the only sure cure for obesity is exercise.

Make fitness your goal

Almost half the goals set on New Years relate to health and fitness, so if you're setting healthy goals, you've got plenty of company. Choosing fitness as a primary goal makes sense, because fitness will help you to achieve all your other goals.

Start by imagining what your life could be like if you lost 20 pounds: your imagination beats will power any day.

Imagination beats will power

Perhaps you've heard of the power of affirmations. They are powerful, but they won't work if you don't combine your affirmations with imagining the truth of what you're affirming. Affirmations will help you to achieve any fitness goal you set.

Use visualizations. They work. For example, if you want to go to the gym every day, then see yourself at the gym in your imagination as often as you can, right throughout the day. Imagine that you're enjoying working your body and interacting with everyone else there.

See yourself ten twenty pounds thinner: see the new clothes you'll be able to buy and wear.

Reducing Stress Leads To Fat Loss

You may not be able to control what's happening in your life, but you can control how you think and feel about it

Start each day with a plan. Before you get out of bed in the morning, gently imagine everything you wish to do on this day. Plan the foods you intend to eat and the amount of them.

When you get up, leave some time for writing out your plan of action for the day:

On your plan, write out the two or three items that you most want to accomplish today. Your task list can be hundreds of items long, but restrict your task list to the top two or three. Tick each task off as you complete it.

Throughout the day, take a few minutes every hour to re-orient yourself. In these minutes, do some deep breathing exercises, and if you sit at a desk all day, do some gentle stretches.

On the hour, when you've completed your stretches, glance at your task list. Close your eyes for a minute, and picture yourself at the beach, or somewhere else in nature. Imagining yourself out in the open air calms you automatically.

When stressful moments occur, deal with them as effectively as you can, but then let them go. Much of the stress that we experience happens because we go over and over the events in our mind. However, it's up to you what you think about. Replace stressful thoughts with images of calm - you can even carry some calm images along with you.

Your plan of action for the day, your daily breaks, remembering to breathe - these are all things you have control over. Focus on these things, and let the things that you can't control go.

Stress is one of the major causes of obesity. We tend to overeat when stressed. If that is not bad enough, our bodies produce a hormone when stressed that causes the body to hold onto fat longer. If you want to lose fat really fast, you must learn to deal with stress and other issues that make you over eat.

Build Fitness Into Your Day

have fun and get active every day

If you know someone who is super-fit, ask them how they do it. You'll find that they build fitness into their day.

Perhaps they get up early, and go for a long walk at down, or for a swim. Or perhaps they're at the gym as soon as it opens.

They've made a habit of their fitness, by building their fitness routine into their day.

It's as simple as that. You too can get the fitness habit and lose weight really fast.

Have fun while you exercise

Exercise doesn't have to be boring. The more fun you make it for yourself, the more motivated you'll be to continue with your exercise routine.

Walking for exercise can be as simple as a walk around the block, or it can be a walking holiday. If you've never been a sporty person, becoming a walker can lead to developing a more active lifestyle.

The great thing about walking is that you can do it anywhere, at any age. You don't need any special equipment, and you can listen to music or the radio as you walk, or you can walk with a friend.

Start slowly. Don't aim to walk for an hour on the first day. Walk around the shops, take a ten-minute walk early in the morning.

Here are some tips on how to get the most from your walk:

* Don't lengthen your stride, because doing so puts you off balance and actually slows you down;

* Don't lock your knees or elbows: stay loose for healthy circulation as you walk;

* Wear walking shoes, not running shoes.

Here are some more activities that will help you Build Fitness Into Your Day and are fun:

* Dancing is popular because it doesn't seem like exercise

* Swimming, the big benefit of swimming is that it's low-impact.

* Yoga, There are many different kinds of yoga

* Gardening is a great way to get and stay fit.

Remember - If you want to increase your fat loss, you need to increase your physical activity.

Free Workouts

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Fat Loss Should Be Small Steps

Think you can't lose weight? You can!

Another month, another diet.

If you've been on so many diets that you feel as if you're always on a diet, and can't maintain fat loss, you may think that diets just don't work for you.

Researchers believe that constant dieting has bad effects on our health, because it means that our bodies start to make do with less food, and also to store the food we eat when we go off the diet as fat. While we're on the diet we lose both fat and muscle, and when we start to eat again, our body's metabolism has changed, and our body stores fat more easily.

No matter how many diets you've been on, you can reset your metabolism, and regain a healthy weight. It all starts with your outlook. Decide that you'll never go on another quick-fix diet again: from now on, you'll make changes which will lead to the results you want, over time.

Make small lifestyle changes

Diets are appealing because we don't mind a little short-term deprivation if we get the result we want; we're happy to diet to fit into a smaller dress size, or a bikini when summer arrives. The key to successful fat loss however is to forget about deprivation, and to focus on practical changes in our lifestyle which lead to gradual fat loss and better fitness and health. The key is small changes.

If you implemented just one small change in your lifestyle each month, over the year that would mean that you'd made 12 changes - each one leading to a healthier you. It's not advisable to try to make more than one change a month, because new behaviors' take time to become habits, usually at least 21 days.

For the first month, you could opt for a healthier lunch. Try cooking a big pot of vegetable soup, and taking a small thermos of soup to work, with a couple of slices of whole wheat bread, and an apple.

Keep your changes a secret

Month by month, keep the changes that you're making a secret. Don't talk about them with family members, friends, or work colleagues. It's easy for us to be influenced, even subconsciously, by the comments of others. If you've been on many diets, you know that no matter how much they love you, sometimes family and friends seem determined to derail your efforts.

Fat Loss Tips

* Make just one change a month

* Keep a diary or journal

* Visit a nutritionist if you're not sure how to change your diet

* Eat at least five servings of fruit and vegetables a day

* If you have a digital camera, take a weekly snapshot of yourself in the bathroom mirror, so you can see the changes happening

* Have fun: do at least one fun thing every day.

I know you want to lose fat really fast. When you lose weight at a rate greater than one or two pounds a week, you are also losing muscle. If you lose muscle you body will not burn fat affectively. To really lose fat really fast, you need to take small steps and lifestyle changes.

Make Time To Get Fit And Healthy

I'm busy. I don't have time to get fit and healthy.

If this is you, you can make time in your life to eat well and to exercise regularly. In fact, when you get into the habit of exercise, you'll find that you seem to have more time to do everything else, because you have so much more energy.

Ten Minute Fitness

Start by finding ten minutes, morning and evening, in which you can either walk around the block, or walk on a treadmill. Mornings, the best time is just after you get out of bed. Leave your exercise clothes and shoes next to the bed, then get dressed and out the door before you have a chance to think about it - or anyone else has the time to stop you. Set your alarm for half an hour earlier.

In the evening, go for a walk as soon as you've had your supper. Or, take ten minutes from your lunch hour to go for a brisk walk.

Ten minutes (20 minutes over the course of a day) may not sound like much, but they'll make a huge difference in your attitude and sense of well-being.

Perhaps in the beginning you can only find 10 minutes in your day. As time goes on, you will find more available time for getting fit. Do you ever watch Oprah or some other talk show? Well there you are, one hour of time you could use to get fit. No I would not ask you to give up Oprah. How about walking in place while you watch your favorite talk show?

As you get more fit, you will want to exercise more and you will have more energy for exercise. Then you will begin to find the time because you want to exercise, you want to lose weight, you want to be healthy.

My Big Fat Greek Diet - By Dr. Nick Yphantides

How a 467-Pound Physician Hit His Ideal Weight and How You Can Too

My Big Fat Greek Diet: How a 467-Pound Physician Hit His Ideal Weight and How You Can Too
My Big Fat Greek Diet: How a 467-Pound Physician Hit His Ideal Weight and How You Can Too

Dr. Nick's Mediterranean eating plan that helped him lose 267 pounds and keep them off.

From the notes: "As a medical doctor who has personally struggled with his weight, Dr. Nick Yphantides can empathize with the plight of the overweight and offer a proven, medically safe plan for losing weight. In My Big Fat Greek Diet, he teaches readers the powerful 7 Pillars of Weight Loss. His program features practical how-tos anyone can apply, whether they need to lose 10 or 300 pounds. Analyzing components of a variety of well-known diets, Dr. Nick assists readers in customizing a weight-loss program that will handle their specific needs and fit their lifestyles."

 

Courage is simply

"The willingness to be afraid and take action anyway."

- Robert Anthony

Four Week Plan

Fat Loss Meal Guidelines

and shopping list

About The 4 Week Fat Loss Food Plan

Calories and losing fat

The least restrictive way to lose fat is to count calories.

To maintain current weight, most women need to eat 2000 calories a day; men need 2,500. So to lose weight at a moderate, healthy rate, aim to eat 500 calories fewer each day than you at the moment.

Note: Please visit your doctor before following these food, diet and exercise guidelines.

Along with Helpful information about fat loss, you will find four weeks of fat loss meals including a shopping list.

Fat Loss Plan Week 1

First weeks meal guide and shopping list

Monday

Breakfast: Small bowl of cereal, ½ cup skim milk, 1 small banana.

Light meal: Chicken on a bread roll: 1 bread roll, 1 slice of chicken breast, 1 tomato, lettuce, 1 small apple, 1 can sugar-free lemonade.

Main meal: Rump steak: 1 rump steak, 1 potato baked or microwaved with one tablespoon of light sour cream, steamed broccoli.

Snack: ½ cup milk for tea and coffee, 1 small tub fat-free yogurt, small orange sliced and sprinkled with sugar substitute.

Today, do some stretches for fifteen minutes while you watch TV. Alternatively, march on the spot while watching.

Tuesday

Breakfast: whole wheat bagel, toasted, with 1 tablespoon honey. 1 small tub low-fat yoghurt.

Light meal: Water-packed tuna and salad on pita bread - 1 single-serve can of tuna, in a medium size pita pocket, with tomato, lettuce, cucumber, or any other salad vegetable. A handful of grapes to follow.

Main meal: Chicken drumsticks with barbecue sauce: 2 chicken drumsticks, skin removed. Fry in a pan sprayed with oil, with a small onion, and a zucchini. Serve over boiled or steamed rice, with two tablespoons of barbecue sauce.

Snack: ½ cup milk for tea and coffee, 1 medium mandarin, air or microwave popped popcorn.

Wednesday

Breakfast: 1 small bowl rolled oats, ½ cup skim milk, ½ basket of strawberries.

Light meal: Cheese and salad on bread roll- 1 slice Swiss cheese, with sliced red onion and mustard on a bread roll with tomato, or any other salad vegetable. A small apple.

Main meal: Fish: 1 slice of lightly crumbed fish (from packet, cooked according to directions), with fresh or frozen corn cob, one glass of white wine.

Snack: ½ cup milk for tea and coffee, ½ melon, 2 kiwi fruit.

Thursday

Breakfast: 2 slices whole wheat sandwich bread, toasted, 2 cooked mushrooms and tomatoes.

Light meal: Bacon omelet: 1 lean rasher bacon, ½ onion chopped, two eggs lightly beaten, ½ cup skim milk, with small bread roll, and lettuce. 1 small apple.

Main meal: Oven-roasted chicken: 1 small chicken breast with skin removed, one egg white, 2 tablespoons of corn-flake crumbs, 1 roasting potato. Dry the chicken breast, dip in egg white, then coat with corn-flake crumbs. Set on a rack with a medium-sized roasting potato and roast.

Snack: ½ cup milk for tea and coffee, 1 small tub fat-free yogurt, ½ melon.

Friday

Breakfast: Small bowl cereal, with 1 teaspoon honey, ½ basket strawberries

Light meal: Vegetable chill taco: 2 taco shells, 1 large tomato chopped, shredded lettuce, chopped green bell pepper, 2 tablespoons sweet chili sauce.

Main meal: Baked potato, ham, and pineapple: bake large potato, split in half, scoop out, mix potato with 2 slices of ham chopped, and one pineapple ring, chopped. Pile filling mixture into shells. Sprinkle with two tablespoons of low-fat shredded cheese and grill until golden.

Snack: ½ cup milk for tea and coffee, 2 low-fat biscuits.

Today, clean out the fridge and pantry. Toss out all unhealthy food choices, like cream, butter, chocolate, and cakes.

Saturday

Breakfast: 2 toasted whole wheat bagels, topped with 2 teaspoons jam. Small tub low-fat yogurt.

Light meal: Salmon sandwich: 2 slices whole wheat bread; single-serve can of pink salmon, 1 tablespoon capers, 1 small apple.

Main meal: Cheese and spinach tortellini: small serve, topped with fresh tomato sauce. Tomato and lettuce salad. Tub of diet pudding.

Snack: ½ cup milk for tea and coffee, 1 medium mandarin, air or microwave popped popcorn.

Sunday

Breakfast: One small dieters' muffin, small banana, tea or coffee.

Light meal: Burger with lettuce and tomato; one small orange.

Main meal: Slice of chicken pot pie, with steamed peas and carrots. Glass of white wine.

Snack: ½ cup milk for tea and coffee, 1 cup fresh fruit salad, air or microwave popped popcorn.

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Shopping list

Pantry items

1 packet low-fat cereal

Honey

1 single-serve can of tuna

Bottle white wine

Taco shells

Chili sauce (sweet)

Pineapple rings, unsweetened

1 single-serve can of salmon

Jar capers

Small tub diet pudding.

One small dieters' muffin

Grains

2 slices whole wheat sandwich bread

4 bread rolls

Packet whole wheat bagels

Pita bread

Dairy

2 cartons skim milk

1 carton light sour cream

3 small tubs fat-free yogurt

Packet of Swiss cheese slices

Shredded low-fat cheese

Protein (meat and fish)

1 slice of roll chicken breast

1 rump steak

2 small chicken breasts

Packet frozen crumbed fish slices

2 slices of ham

Chicken pot pie (baked)

Vegetables/ fruit

1 baking potato

6 tomatoes

broccoli

2 lettuce

2 cucumber

1 white onion

1 red onion

1 zucchini zucchini

1 corn cob

2 mushrooms

1 bell pepper

Packet of frozen peas and carrots

1 banana

3 apples

3 small oranges

Grapes

1 mandarin

1 basket strawberries

2 kiwi fruit

Fat Loss Plan Week 2

Second weeks meal guide and shopping list

Monday

Breakfast: 2 slices toasted whole wheat bread, small can of baked beans, small banana

Light meal:

Main meal: Fish burger: slice crumbed fish, microwaved. Bread roll. 1 teaspoon tartar sauce. Lettuce salad. Small orange.

Snack: ½ cup milk for tea and coffee, cup of low-calories jelly, 4 rice crackers with 1 teaspoon low-cal jam

Tuesday

Breakfast: Small bowl cereal, with 1 teaspoon honey, ½ basket strawberries

Light meal: Smoked turkey breast roll: slice turkey breast on bread roll with a tablespoon barbecue sauce. Small pear.

Main meal: Lamb steak: brush small lamb steak with oil, grill. 2 tomatoes, grilled. 1 small microwaved potato, with 1 tablespoon plain yoghurt.

Snack: ½ cup milk for tea and coffee, 1 small banana, 5 rice crackers.

Wednesday

Breakfast: Small bowl cereal, ½ cup milk. 2 apricots.

Light meal: Tuna and salad pita bread: can single-serve water-packed turn in medium pita bread, with tomato and cucumber. 1 apple

Main meal: Fillet steak: 2 slices fillet steak, 1 potato baked or microwaved with one tablespoon of light sour cream, steamed broccoli.

Snack: ½ cup milk for tea and coffee, 1 cup low-cal jelly, handful of grapes

Thursday

Breakfast: 2 crumpets, 1 teaspoon of honey, small banana

Light meal: Egg salad roll: bread roll with chopped hard-boiled egg mixed with 1 teaspoon mayonnaise, chopped lettuce. 1 apple.

Main meal: Pasta, chicken, mushrooms: Small serve pasta, with small chicken breast (skinned), topped with mushrooms cooked in oil-brushed pan. Low-cal jelly.

Snack: ½ cup milk for tea and coffee, small ice-cream.

Friday

Breakfast: Small bowl oatmeal, half cup skim milk, ½ basket strawberries

Light meal: Ham sandwich with tomato on 2 slices whole wheat bread with cup of low-cal soup. 2 apricots

Main meal: Chicken drumsticks with barbecue sauce: 2 chicken drumsticks, skin removed. Fry in a pan sprayed with oil, with a small onion, and a Zucchini. Serve over boiled or steamed rice, with two tablespoons of barbecue sauce.

Snack: ½ cup milk for tea and coffee, 2 low-cal biscuits.

Saturday

Breakfast: Small bowl cereal, ½ cup milk. Small banana.

Light meal: Grilled cheese sandwich with 2 slices of Swiss cheese. Salad. 1 large kiwi fruit.

Main meal: Large bowl Team Casey's Chicken soup (see recipes), bowl of canned soup; 1 slice whole wheat toast. Salad of lettuce and tomato. 1 orange.

Snack: ½ cup milk for tea and coffee, 1 tub low-fat yoghurt.

Sunday

Breakfast: 2 thin pancakes (made with pancake mix and skim milk), small banana, 1 teaspoon honey.

Light meal: Water-packed tuna and salad on pita bread - 1 single-serve can of tuna, in a medium size pita pocket, with tomato, lettuce, cucumber, or any other salad vegetable. A handful of grapes to follow.

Main meal: 2 vegetarian franks, small tin baked beans, with one slice whole wheat toast. Salad. 1 medium peach.

Snack: ½ cup milk for tea and coffee, 1 apple, 2 rice cakes with low-cal jam.

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Shopping list

Pantry items

tartar sauce

1 small can baked beans

Packet cereal

Honey

Barbecue sauce

2 can single-serve water-packed tuna

Packet low-cal jelly

1 egg

1 packet low-cal soup

Oil spray

Packet low-cal biscuits

Packet pancake mix

Rice cakes

Low-cal jam

Grains

Packet rice crackers

6 slices whole wheat bread

2 bread rolls

2 medium pita bread pockets

Packet crumpets

Pasta

Rice

Small tin baked beans

Dairy

2 cartons skim milk

Jar of plain yoghurt

1 small jar light sour cream

Swiss cheese

2 small tubs low-fat yoghurt

Protein (meat and fish)

Smoked turkey breast roll

1 lamb steak

1 small fillet steak

Slice crumbed fish (frozen)

1 small breast chicken

2 chicken drumsticks

Vegetarian franks

Vegetables/ Fruit

Lettuce

5 tomatoes

2 potatoes

2 cucumber

broccoli

mushrooms

1 onion

1 Zucchini

1 oranges

4 small bananas

1 basket strawberries

1 pear

2 bananas

4 apricots

3 apples

Grapes

1 large kiwi fruit

1 medium peach

Fat Loss Plan Week 3

Third weeks meal guide and shopping list

Monday

Breakfast: 2 slices fruit bread, toasted. Small banana.

Light meal: Vegetarian burger with lettuce and tomato; one small orange.

Main meal: Pork and peanuts: 1 small pork steak, grilled, 1 tablespoon of prepared satay sauce, on a bread roll with tomato and lettuce. Scoop of diet ice cream with ½ banana.

Snack: ½ cup milk for tea and coffee, 2 rice cakes.

Tuesday

Breakfast: Small bowl cereal with half cup skim milk. 2 apricots, dried.

Light meal: Corn and cheese potato: 1 large potato, 1 small can of creamed corn, tablespoon of low-fat shredded cheese. Microwave potato, scoop out centre, mix with corn. Refill potato shell, sprinkle with cheese, grill. Handful of raisins.

Main meal: One serving of frozen dieters' beef teriyaki, steamed rice, steamed broccoli. Small amount of fruit.

Snack: ½ cup milk for tea and coffee, 1 tub low-fat yoghurt, 1 apple.

Wednesday

Breakfast: 2 crumpets toasted, with 1 tablespoon low-cal jam.

Light meal: Smoked beef on roll: 2 think slices smoked beef on bread roll with lettuce and tomato. 1 small orange.

Main meal: 2-egg cheese omelet, with peas. Make omelet with 2 tablespoons of low-fat shredded cheese. Steam fresh peas. ½ sliced melon.

Snack: ½ cup milk for tea and coffee, 2 scoops low-fat diet ice-cream.

Thursday

Breakfast: Small muffin.

Light meal: Fish burger: slice crumbed fish, microwaved. Bread roll. 1 teaspoon tartar sauce. Lettuce salad. Small orange.

Main meal: Cheese and spinach tortellini: small serve, topped with fresh tomato sauce. Tomato and lettuce salad. Tub of diet pudding.

Snack: ½ cup milk for tea and coffee, 1 small tub yoghurt

Friday

Breakfast: 2 slices whole wheat bread with mushrooms and tomato.

Light meal: Fetta cheese with salad. Large salad with lettuce, tomato, cucumber with cubed fetta cheese. One slice bread. Small pear.

Main meal: Pasta, chicken, mushrooms: Small serve pasta, with small chicken breast (skinned), topped with mushrooms cooked in oil-brushed pan. Low-cal jelly.

Snack: ½ cup milk for tea and coffee, handful raisins.

Saturday

Breakfast: 1 slice whole wheat bread, toasted, with one poached egg, tomato.

Light meal: Curried egg on toast: 2 eggs lightly beaten, sprinkle of curry powder, microwaved on 1 piece whole wheat toast, with salad. Three dates.

Main meal: Takeaway hamburger, with salad. Fresh fruit salad.

Snack: ½ cup milk for tea and coffee, small muffin.

Sunday

Breakfast: 1 thin slice brioche, ½ basket strawberries.

Light meal: Green salad with 2 slices ham, 2 tablespoons cranberry sauce, 1 slice whole wheat bread.

Main meal: Roast lamb with mint sauce: 2 slices of roast lamb (no fat), with mint sauce. Baked potato with 1 tablespoon light sour cream. Peas. Small banana, sprinkled with brown sugar and grilled.

Snack: ½ cup milk for tea and coffee, 1 small tub yoghurt.

-------------------

Shopping list

Pantry items

Dried apricots

Raisins

Dates

Pasta

Jar peanut butter

Bottle satay sauce

Small can of creamed corn

Rice

Small can lychees

2 eggs

tartar sauce

Cranberry sauce

Mint sauce

Grains

2 slices fruit bread

4 slices whole wheat bread

4 bread rolls

2 small muffins

Dairy

2 cartons skim milk

Jar of plain yoghurt

Light sour cream

Dieters' low-fat ice cream

Packet low-fat shredded cheese

2 small tubs low-fat yoghurt

Tub of diet pudding

Small serve cheese and spinach tortellini

Protein (meat and fish)

Vegetarian burger

1 packet diet beef teriyaki (frozen)

2 slices smoked beef

1 small pork steak

Small chicken breast

Crumbed fish, frozen.

2 slices ham

2 slices roast lamb

Vegetables/ Fruit

2 x Lettuce

6 tomatoes

1 large potato

Broccoli

Fresh peas

Bottle of fresh light chunky tomato sauce

1 cucumber

Mushrooms

3 small bananas

basket strawberries

3 small oranges

1 apple

1 melon

1 pear

Fat Loss Plan Week 4

Fourth weeks meal guide and shopping list

Monday

Breakfast: Small bowl cereal, with 1 teaspoon honey, ½ basket strawberries

Light meal: Smoked turkey breast roll: slice turkey breast on bread roll with a tablespoon barbecue sauce. Small pear.

Main meal: Lamb steak: brush small lamb steak with oil, grill. 2 tomatoes, grilled. 1 small microwaved potato, with 1 tablespoon plain yoghurt.

Snack: ½ cup milk for tea and coffee, 1 small banana, 5 rice crackers.

Tuesday

Breakfast: 2 crumpets, toasted, with 1 tablespoon honey. 1 small tub low-fat yoghurt.

Light meal: Water-packed tuna and salad on pita bread - 1 single-serve can of tuna, in a medium size pita pocket, with tomato, lettuce, cucumber, or any other salad vegetable. A handful of grapes to follow.

Main meal: Chicken drumsticks with barbecue sauce: 2 chicken drumsticks, skin removed. Fry in a pan sprayed with oil, with a small onion, and a Zucchini. Serve over boiled or steamed rice, with two tablespoons of barbecue sauce.

Snack: ½ cup milk for tea and coffee, 1 medium mandarin, air or microwave popped popcorn.

Wednesday

Breakfast: 2 slices toasted whole wheat bread, small can of baked beans, small banana

Light meal: Cup of soup, salad. Small pear, and grapes.

Main meal: Fish burger: slice crumbed fish, microwaved. Bread roll. 1 teaspoon tartar sauce. Lettuce salad. Small orange.

Snack: ½ cup milk for tea and coffee, cup of low-calories jelly, 4 rice crackers with 1 teaspoon low-cal jam

Thursday

Breakfast: Small muffin. Glass of unsweetened orange juice.

Light meal: Peanut butter and raisin sandwich - one tablespoon peanut butter, 1 tablespoon raisins on whole wheat bread. Small banana.

Main meal: Tacos. Dry-fry 100g mince with one onion. Load onto 2 tacos with lettuce, tomato, chili sauce. One orange.

Snack: ½ cup milk for tea and coffee, tub of low-fat yoghurt. Handful of grapes.

Friday

Breakfast: 2 crumpets toasted, with 1 tablespoon low-cal jam.

Light meal: Smoked beef on roll: 2 think slices smoked beef on bread roll with lettuce and tomato. 1 small orange.

Main meal: 2-egg cheese omelet, with peas. Make omelet with 2 tablespoons of low-fat shredded cheese. Steam fresh peas. ½ sliced melon.

Snack: ½ cup milk for tea and coffee, 2 scoops low-fat diet ice-cream.

Saturday

Breakfast: 2 slices fruit bread, with 1 tablespoon low-cal jam, topped with shredded apple.

Light meal: Curried tuna sandwich. Single-serve water-packed tuna sprinkled with curry powder on 2 slices whole wheat bread. Grapes.

Main meal: One slice takeaway pizza. Salad with lettuce, and assorted greens. 1 orange.

Snack: ½ cup milk for tea and coffee, ½ sliced melon. 5 dates.

Sunday

Breakfast: 2 pancakes, handful of raspberries.

Light meal: Beans on toast. Small tin baked beans on 2 slices whole wheat toast, with mushrooms. Apple.

Main meal: Salmon with dill. 200g salmon steak, grilled. 2 small new potatoes steamed, sprinkled with dill. 2 scoops diet ice cream.

Snack: ½ cup milk for tea and coffee, 1 apple, 10 small rice crackers.

-------------------

Shopping list

Pantry items

Packet cereal

Honey

Barbecue sauce

2 single-serve tin water-packed tuna

2 small tins baked beans

1 small tin dieters' soup

tartar sauce

Orange juice, unsweetened

Peanut butter

Raisins

Dates

Pancake mix

2 eggs

Grains

3 bread rolls

8 slices whole wheat bread

Crumpets

Medium pita pockets

Rice crackers

Low-cal jam

1 small muffin

Tacos

2 slices fruit bread

Dairy

Plain yoghurt

2 tubs low-fat yoghurt

Low-fat shredded cheese

Diet ice cream

Protein (meat and fish)

Smoked turkey breast

Small lamb steak

2 chicken drumsticks

Fish burger

2 slices smoked beef

200g fresh salmon

Vegetables/ Fruit

2 tomatoes

1 potato

Lettuce

Cucumber

Onion

Zucchini

Peas

Fresh dill

2 small new potatoes

1 banana

2 apples

basket strawberries

2 small pears

Grapes

3 small oranges

Melon

Raspberries

Food Tip For Fat Loss And Health

Eat your veggies - they're full of water and goodness

Vegetables are juicy, tasty and crunchy vitamin pills, and they fill you up because they contain lots of water.

Cucumbers (96 percent water)

Lettuce (95 percent water)

Green peppers (93 percent water)

Cabbage (93 percent water)

Asparagus (92 percent water)

Cauliflower (92 percent water

Spinach (92 percent water)

Broccoli (91 percent water)

Beets (91 percent water)

You should aim to eat at least five servings of fruit and vegetables a day. What's a serving? As a visual cue, a serving is the amount you could hold in your cupped hand. It's:

* Half a cup of vegetables, cooked or raw

* One cup of raw leafy vegetables

* Three quarters of a cup of vegetable juice

* A medium apple, banana or orange

* Half a cup of chopped, cooked or canned fruit

* Three quarters of a cup of fruit juice

Fat Loss Without Dieting

Have you seen the commercials that say "Take this magic pill and lose 20 pounds the first month without dieting?"

Have you ever read the really small print at the bottom of the page?

You know where it says "when accompanied by proper nutrition and exercise.

I hate dieting and I refuse to diet!

I want fat loss without dieting but I don't want no magic pill, so what is the answer.

You have been looking at it - the "One Month Diet".

I have not spoken about starving yourself, what most of us think of, when we think of dieting.

I have not said that you need to eat a precise amount at each meal or fail, what most diet plans say.

If you prefer fat loss without dieting, it is as simple as this page outlines. Change your eating habits. Change the way you look at food. Change your daily activity.

That's right! And here it comes, the over simplified, but true, magic pill! Ready?

If you want fat loss without dieting - Burn more calories than you consume. That means keep increasing your physical activity until you burn the calories you need to achieve fat loss.

Now if you can not spend 8 hours each day doing physical activity, you need to cut down on the amount of food you eat.

If you do both, eat healthier and exercise more, then you will find the balance that gives you fat loss without dieting.

Healthy Recipes

Here are some great recipes to help you plan your meals.

My Favorite "Shrimp Salad"

My Favorite "Shrimp Salad"
My Favorite "Shrimp Salad"

Southwest Chicken Dinner

Prepare your chicken breast by slow cooking with mesquite smoke. During the winter months I use a Stove Top Smoker and in the summer I use the outdoor food smoker.

Place the southwest chicken breast of a bed of Natural brown rice and top with a sauce made from your favorite salsa and sweet red peppers. serve with some fresh vegetables on the side and finish it off with a cup of borracho beans.

Borracho Beans Recipe:

8 servings - easy quick - 20 minutes to prepare

Ingredients

* 2 (16-ounce) cans pinto beans (recommended: Bush's)

* 1 (10-ounce) can diced tomatoes and green chiles (recommended: Ro'tel)

* 1 (4-ounce) can diced green chilies (recommended: La Victoria)

* 1/2 cup frozen diced onions (recommended: C&W)

* 1 teaspoon crushed garlic (recommended: Christopher Ranch)

* 1 bottle (12 ounces) Mexican beer (recommended: Negro Modelo)

* 1/3 cup real bacon pieces (recommended: Hormel)

* 1/4 cup fresh cilantro leaves, finely chopped

* 1 lime, sliced into wedges

Directions

In a medium pot over medium-high heat, stir to combine all ingredients except the cilantro and lime wedges. Bring to a boil, reduce heat to medium-low heat, and simmer for 20 minutes. Stir in cilantro and serve with lime wedges.

Courtesy of Sandra Lee

I like to fix up a nice sized pot of Borracho beans on Sunday as this provides enough for two or three nights during the week. It takes about 15 minutes to smoke the chicken in my Stove Top Smoker and at the same time fix the rice. There you have a tasty quick and easy dinner, no need to stop at Burger King.

Easy-bake sweet potato chips

Four servings.

Ingredients:

* 3 sweet potatoes, or yams

* vegetable cooking spray or olive oil

* seasoning of choice. Try garlic salt, or cumin, or chili flakes (if you like a lot of heat). OR, if you prefer very sweet sweet potatoes, drizzle honey over the top before baking.

1. Preheat your oven to 350 degrees, or medium heat. Peel your sweet potato and slice to taste: as if for chunky potato chips. Oil your roasting pan or non-stick cookie baking sheet by brushing lightly with olive oil. You can also use an oil spray.

2. Place the chip slices in the roasting pan, and brush with added oil. Sprinkle your seasoning to taste.

3. Bake 20 minutes. Remove from oven and turn the chips. Sprinkle them with your and bake for another ten minutes, or until done to your preferred crispness.

devilled eggs

Four servings.

Ingredients:

4 hard-boiled eggs, peeled

4 ounces plain non-fat plain yogurt

1/2 tablespoon Dijon or grained mustard

1/2 tablespoon curry powder

1/8 teaspoon salt

1/8 tablespoon white pepper

1. Peel the eggs, then slice them in half lengthwise. Remove the yolks and mash them in a bowl with the yogurt, mustard, curry powder and salt and pepper.

2. For a party, pipe the yolk-mixture into the eight egg halves; for everyday, just pile the mixture onto the eggs.

Healthy Three-Bean Salad

12 servings.

Ingredients:

*1 can navy beans, drained, 16 oz.

* 1 can green beans, drained, 16 oz.

* 1 can red kidney beans, drained, 16 oz.

* 1 cup chopped green bell pepper

* 2/3 cup chopped green onions

* 2/3 cup apple juice

* 1/3 cup cider vinegar

* 2 teaspoons sugar

* 1/2 teaspoon pepper

* 1/4 teaspoon dry mustard

* 1/4 teaspoon paprika

* 1/8 teaspoon dried oregano

1. Combine the drained beans, bell pepper and green onions in a large bowl. Toss them together gently so they're well-mixed.

2. Put the apple juice and vinegar into a jar with a lid. Add the salt and pepper and other seasoning and put the lid on the jar. Shake well. Pour the dressing over the bean salad; toss again lightly.

3. Cover the bowl with cling film and refrigerate for at least a couple of hours.

Team Casey's Southwest Chicken Soup

Four servings.

Ingredients:

* one can fat free chicken broth

* half to one jar of Newman's Own Hot Salsa - or any other salsa you enjoy

* one onion, lightly sautéed in an oil-brushed pan

* pepper and salt to taste

* garlic powder to taste

* cumin to taste

* one cubed and browned chicken breast

* one or more cubed zucchini

* one or more cubed yellow squash

* one can pinto beans or any white bean

1. Cube and brown the chicken breast in an oil-brushed pan.

2. Add the chicken broth and all the other ingredients.

3. Cook for half an hour.

The soup can be divided into servings and frozen - just remove from the freezer, microwave and eat. Makes a great fast lunch.

Mexican turkey salad

Preparation Time: 12-15 minutes

Ingredients

350g/12oz cold cooked turkey meat, cut into cubes

3 shallots, peeled and thinly sliced

1 red pepper, remove seeds and sliced

1 yellow pepper, remove seeds and sliced

1 ripe avocado

100g/4oz frozen cooked or canned sweetcorn or baby corn

100g/4oz cherry tomatoes

For the dressing:

1tsp wholegrain Dijon mustard salt and freshly ground pepper

2 tsp clear honey, warmed

3 tbsp lime juice

Lettuce or spinach leaves

1 red chili pepper. remove seeds and thinly sliced

tortilla crisps

Directions:

Mix the turkey cubes with the shallots and peppers. Cut the

avocado in half, discard the stone, then peel and cut into cubes.

Add to turkey with the sweetcorn and tomatoes. Blend the

mustard with the seasoning and honey then stir in the olive oil

and lime juice.

Pour over the turkey mixture and toss lightly together. Arrange

the lettuce leaves on a platter and spoon the turkey salad on top.

Scatter with the chili pepper, serve with crisps.

Thank You For Visiting

Thank you for taking the time to read "One Month Diet" . I am 100% committed to helping you reach your fitness goals, and I want to make sure you get the personal attention you need.

This is why I have partnered with Global Health and Fitness . They've made having your own fitness trainer, dietitian, and personal motivator affordable for everyone and they now offer two really great e-books at the above web address absolutely free.

For less than the cost of one hour with a personal trainer, GHF members receive unlimited consulting from all 38 of their world-renowned experts, customized workout and nutrition plans, online books and instructional videos, fitness tracking software, a variety of motivation tools and resources, and so much more!

For more information on GHF's online fitness program (and to get your 2 free e-books), go to Global Health and Fitness. I think you'll see why I am so excited about my partnership with them. Thanks again for visiting; I hope you enjoyed your visit.

Sincerely,

DMedley

Healthy Lifestyle Reference Library

Not every nutrition or exercise plan fits each individual. Here are suggestions you might wish to consider, to find what fits your personality and lifestyle.

Leave a message - I would love to hear from you.

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    • profile image

      BelllaR 2 years ago

      Od jutra rozpoczynam odchudzanie, kto sie odchudza ze mna? Nie bedzie lekko ale trzeba sie wziac za siebie. Mam juz dobry sposob na odchudzanie, wszyscy ktorzy sa chetni proponuje zaczac od wipisania w google - xxally radzi jak szybko schudnac

    • profile image

      tednomura 4 years ago

      This is a great informational post! Thank you for sharing the info!

    • geosum profile image

      geosum 4 years ago

      Great lens. Lots of ideas to try out.

    • alwilliams49 lm profile image

      alwilliams49 lm 4 years ago

      Thanks for the awesome workout, recipes and diet plan. My wife has tried them and love's the taste and health benefits.

    • profile image

      chickie99 4 years ago

      thanks for mentioning the paleo diet..great recipes and diet plan

    • profile image

      anonymous 4 years ago

      Nice post. Weight Loss is a dream for many. But you can achieve this goal if you learn how to eat any food and reset your metabolism. A good diet plan reveals this secret on how to eat food & burn fat faster. www.foodloversfatloss.com

    • profile image

      mwiener 4 years ago

      @farang: Exactly... never look for that magic formula, the search will just end up nothing. Quick weight loss is possible, it's just not overnight QuickWeightLossChannel.com

    • profile image

      farang 4 years ago

      Your right that there is no magic formula, but eating the right foods makes a big difference. http://www.fatloss-cure.com

    • profile image

      atthehotel 4 years ago

      I strongly suggest sticking to the paleo diet, and doing the Spartacus Workout for fast results.

    • profile image

      bizjungkang 4 years ago

      excellent lens..www.parttimebusinessideas.net

    • profile image

      anonymous 4 years ago

      I've been on the diet solution program for the last 5 months and I had very fast results. I'm now at my ideal weight and feeling really good, I actually feel more alive and have so much energy. It's the only thing I've tried that has actually worked this well. With everything else I've tried I've put the weight straight back on.I'm confident that I've lost the weight for good now and if I can do it anyone can. I guess you never know unless you give it a go. If you want to learn more about it check out Kims website dietprogramreview.net that is how I heard about it.

    • Johanna Eisler profile image

      Johanna Eisler 4 years ago

      Nice lens. I appreciate what you say about starting exercise slowly. A couple of months ago a doctor told me to walk 5 minutes a day. Easy. The following week, walk 6 minutes a day. Still easy. Add a minute a week, and it stays easy. Within a year, you'll be walking nearly an hour a day, and it wasn't hard at all. :) P.S. It's working.

    • profile image

      minudora 4 years ago

      Wow...!! Its great to have this diet program. And the most important factor which made me more excited is that we can lose our fat within a month !! I'm well ready to have this Fat Loss diet plan as soon as possible. I think the fat loss tips that you have given is more applicable for the food lovers..right?? Any way thanks for sharing this article. You have done a great job...

    • profile image

      blizzbio-sculpting 4 years ago

      nice lens

    • profile image

      anonymous 5 years ago

      The paragraph that you talked about the value of water in our body makes me feel that I am doing the right thing. because I drink a lot of water. I mean a lot!. Water plays a very important part of our health especially when it comes to weight loss. You clearly state how important this is in our daily life.You have several very important health conscious information and your lense and I am happy that I came across it

    • profile image

      Its_Hannah 5 years ago

      Loving the recipes on this page. I've been on The Diet Solution Program(click link to find out more info) and I've been losing weight every week. I tried soup diets, diet shakes and even starved myself but nothing worked like this.I will be trying your Southwest Chicken recipe, looks and sounds yummy :D

    • Diva2Mom profile image

      Diva2Mom 5 years ago

      I like your lens! I'm a very health-consicious mom of 7. I don't know if I just overlook it in your own profile, but I'm trying to guess what your background is related to this because your lens is awesome; you got a lot of good info here that I totally like and agree. I got pregnant 7x back-to-back and got many compliments the way I've been taking care of myself, healthwise. Your lens definitely deserves to be read by others out there as well...so if you haven't tied the REASON(s) of your passion for health and fitness/losing weight into your bio or profile yet, maybe you should. I looked for it right away because that's how much I've enjoyed your lens. God bless.

    • profile image

      anonymous 5 years ago

      very well put together lens... I enjoyed it!

    • profile image

      karinacolonla 5 years ago

      So much great info here! Thanks for sharing!

    • profile image

      anonymous 5 years ago

      Great Tips and Recipe, It is simple ingredients and quickly made but healthy. Very useful for those who are on a diet program

    • profile image

      anonymous 5 years ago

      such an excellent information and tips about how to lose fat and make eating healthy a habit in one month.online prescription

    • profile image

      catwell2 5 years ago

      One of the best lenses I've come across. You have some great tips and original information. Thank you!

    • profile image

      NidhiRajat 5 years ago

      I like the lens..... Lot of information provided.....

    • profile image

      SexxGuides 5 years ago

      I am not sure that it is possible to make a huge difference to your weight in just 1 month. You could possibly change your habits so that you could continue to gradually lose the weight over the next few months or even years.Acai Berry Juice

    • profile image

      RecipePublishing 6 years ago

      I love to cook and eat!

    • profile image

      anonymous 6 years ago

      You can buy e-cookbooks, including diet recipe books, for under $0.50 at www.BIDLOADZ.com

    • profile image

      anonymous 6 years ago

      You can buy e-cookbooks, including diet recipe books, for under $0.50 at www.BIDLOADZ.com

    • profile image

      trainer-mike 6 years ago

      When it comes to weight loss, proper nutrition, consistent, exercise, and getting plenty of rest, when combined together will help in the weight loss battle.Exercise and Nutrition tips

    • profile image

      anonymous 6 years ago

      Thanks for the great recipes, I really want to try the healthier "deviled egg" recipe. Losing weight through a balanced diet and exercise is very important, especially for those with defective hip replacements that may be affected by a potential DePuy Pinnacle Recall who want to improve their overall health. Thanks for the information!

    • profile image

      anonymous 6 years ago

      Great lens about a 30-day diet!Airplane Manuals

    • profile image

      anonymous 6 years ago

      Great Lens! I've seen pretty significant weight loss by drinking Shakeology once a day.

    • felixthecat12b lm profile image

      felixthecat12b lm 6 years ago

      I'm going to try this...if I finish the month, I'll post my results.