Free Diet Plan (Basic)
Provided by: You-On-A-Diet

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Pyramid Diet

Step #1: Ingesting Less Calories

In order to effectively lose weight, you must first start by ingesting less calories than your body needs to maintain it's present weight. Use the provided chart to determine what your daily consumption requirements should be.

For Example: A female between age 25-30 who is active daily would need to consume around 2350 calories daily to maintain her weight, anything less and she would start to lose weight.

Energy Consumption Requirements based upon activity level

(Daily Calories)

Males - of average build.................Females - of average build.

Age Sedentary Low Activity Active Age Sedentary Low Activity Active
12-13 y 1900 2250 2600 12-13 y 1700 2000 2250
14-16 y 2300 2700 3100 14-16 y 1750 2100 2350
17-18 y 2450 2900 3300 17-18 y 1750 2100 2400
19-30 y 2500 2700 3000 19-30 y 1900 2100 2350
31-50 y 2350 2600 2900 31-50 y 1800 2000 2250
51-70 y 2150 2350 2650 51-70 y 1650 1850 2100
71 y + 2000 2200 2500 71 y + 1550 1750 2000

Sedentary is defined as someone who is accustomed to sitting or taking in in little exercise (i.e. walking to automobile, cooking, minor household chores, etc.)

Low Activity is defined as someone who carries out normal daily duties and an occasional 30 minutes of exercise (i.e. walking, jogging, biking, hiking, etc.)

Active is defined as normal daily duties plus at least 60 minutes of regular exercise weekly. (i.e. walking, jogging, biking, hiking, etc.)

Step # 2: Drink Plenty of Water

Every day you lose water through perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

A couple of approaches can be attempted to approximate water needs for the average, healthy adult.

  • Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, in most cases you will replace the lost fluids.
  • Dietary recommendations. The Institute of Medicine advises that men consume roughly 3.0 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day to ensure adequate hydration levels.

Step #3: Follow the Food Guide

First thing, think of food as groups. Vegetables & Fruit, Grains & Cereals, Milk & Alternatives, Meat & Alternatives.  To find out how many servings you should be eating per day please review the chart below

Children Teens Adult
9-13 Years 14-18 Years 19-50 Years 51+ Years
Girls & Boys Female Male Female Male Female Male
Vegetables & Fruit 6 7 8 7-8 8-10 7 7
Grain & Cereal Products 6 6 7 6-7 8 6 7
Milk & Alternatives 3-4 3-4 3-4 2 2 3 3
Meat & Alternatives 1-2 2 3 2 3 2 3

 

How big a serving size is:

  • Vegetables & Fruit - 1 Serving is equal to 1/2 cup, 125mL, 1 banana, 1 medium apple
  • Grain & Cereal Products - 1 Serving is equal to 1/2 - 3/4 cup, 1/2 muffin, 10 crackers, 2 large rice cakes
  • Milk & Alternatives - 1 Serving is equal to 3/4 - 1 cup, 125 - 250 mL, 50 - 175 g, 1 1/2 oz
  • Meat & Alternatives - 1 Serving is equal to 1/8 - 3/4 cup, 30 - 175 mL, 2 eggs, 2 1/2 oz

If you do not consume more than your maximum calories per day, insure daily activity of at least 30 minutes, and drink 4 - 8 glasses of water per day you will see consistent weight loss results.

To be successful at any diet you need to look at your"diet" differently. It's best to view your diet as a new lifestyle. Viewing diets this way will mentally help you not to think of your diet as a punishment or a sentence you need to strictly adhere to.  You need to be completely honest with yourself. You can't lose weight if you are going to cheat everyday and lie to yourself about it at the end of the week.  In the long run, the only one you would be cheating is yourself.

 

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