The Diet Plan - Metabolic Reset

Calculating Calorie Intake
 

Knowing how many calories you should eat per day is an important part of either losing or maintaining your weight. The number of calories you should consume daily is a function of your gender, age, current weight, target weight, height and activity level.



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Planning Your menu
 

Now that you know the total number of calories you need to consume daily, you can start planning your menu. All of your menu items for the day should add up to your calculated calorie goal. Try to stay as close to that goal as possible. Do not consume less than 1200-1300 calories per day. If you consume more calories than your goal, your weight loss will either slow down or stop. If you consume fewer calories than your goal, your weight loss might lessen because of your slower metabolism.

A simple method of tracking your daily caloric intake is to input your menu items into a reliable calorie calculator.

Not only should you consume the correct amount of calories per day, but your menu should include items from each food group. Make sure to include enough lean protein, fruits, vegetables and low glycemic starches. Try to work in items high in fiber, low in saturated fat and low in sugar. Also choose items with the appropriate glycemic index.




Sample Menu Items
 

PROTEINS

Almond butter Beans Arm roast Chuck roast Club steak Round steak Sirloin steak T-bone steak Filet mignon Ground lean sirloin Blue Fish Bluefin Tuna Buffalo Calamari Cheese, lite or reduced fat Chicken Chicken Breast Ground white meat Clams Cod Cottage Cheese, 1% Crab Crayfish Duck Eggs Egg whites Flounder Grouper Haddock Halibut Herring King mackerel Lake Perch Lentils Liver: beef, chicken Lobster Lox, low-sodium Mackerel Mahi-Mahi Miso Mussels Nuts, unsalted Orange Roughy Ostrich, lean Oysters Peanut butter, natural or reduced fat Pike Pollock Pork: center loin chop, tenderloin Rabbit Red Snapper Ricotta Cheese, part-skim Roast beef, low-fat, low-sodium Roe Salmon Seeds, unsalted Seiten Scallops Scrod Sea bass Shrimp Snapper Sole Soybeans Soy cheese Soy milk, plain or low-fat Soy yogurt Striped Bass Swordfish Tempeh Tilapia Tofu Trout Tuna Turkey: breast, ground white meat Vegetable protein Vegetarian burger Vegetarian hot dog Venison Whitefish Yellowtail

VEGETABLES

Artichokes Asparagus Bean sprouts Bok choy Broccoli Brussels sprouts Cabbage Carrot Cauliflower Celery Chard Cherry tomatoes Collard greens Cucumber Eggplant Endive Onion Kale Lettuce Mushrooms Mustard greens Okra Pepper: green, orange, red, yellow Radishes Rhubarb Salad Snow peas Sugar snap peas Spinach Squash String beans Tomato Turnip greens Zucchini

STARCHES

Barley, pearl, rolled Bran Bulgur Corn Cornmeal Couscous Cream of Wheat English Muffin, white, wheat Hummus Oat Bran Oatmeal, rolled oats Pasta, protein enriched Peas Quinoa Pita bread, whole grain, white Rice, white, brown, wild Rye crispbread Sourdough Wheat Bread Stone-ground Whole Wheat Bread Sweet potato Tortilla, wheat

DAIRY

Cheese: part-skim, light, or reduced fat Milk: reduced fat Yogurt: reduced fat

FRUITS

Apple Applesauce, unsweetened Apricots Banana Blackberries Blueberries Cantaloupe Cherries Clementine Cranberries Figs Grapefruit Grapes Kiwi fruit Lemon Lime Mango Nectarine Orange Papaya Peach Pear Pineapple Plum Prunes Raisins Raspberries Star fruit Strawberries Tangerine

FATS

Almonds Avocado Butter Cream cheese Flaxseeds, ground Nuts, unsalted Oil: Canola, Coconut, Flaxseed, Grapeseed, Olive, Macadamia Nut Olives Peanuts Pistachios Seeds Tofu cream cheese Tofu mayonnaise
 


* This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

†† These indications are based solely on traditional homeopathic use. They have not been evaluated by the Food & Drug Administration.