Before you begin any set diet plan, you should adhere to the daily allowances for nutrients your body needs. This is general information, and of course, needs to be tailored to fit your individual needs (i.e. to make allowances for food allergies and other conditions like high blood pressure or diabetes). You should try to consume about three to five servings of fruit a day (fresh fruit juice counts), four or five servings of vegetables, six to eleven servings of grains or fiber (pasta and breads), two to three servings of dairy, and two to three servings of proteins or meats. Fats, oils, and sweets are to be used sparingly; this means that for the most part, you should use the fat that is found in nuts and oils that you cook with to provide you with the necessary fat and oil intake for the day. Sweets should be limited too, and ideally, you should count the sugar found in fruit for your ‘sweets’ intake, but a cookie or piece of cake every once in awhile should be fine — unless you’re otherwise instructed by your doctor.
There are, of course, some more structured free diet plans to help you focus on certain things you may want to physically improve or maintain. Free diet plans suggest that you don’t have to buy anything other than groceries in order to maintain the diet. This means you’ll have to shop a little more carefully, but you should be able to find everything you need without having to buy special foods endorsed by the makers of the diet. Here are some diet plans to consider, and how you can make them work for you:
Atkins’ Diet
Perhaps one of the most popular diets today, the Atkins’ diet, is one free diet plan that could be easy to follow — once you understand what’s allowed. The focus of the Atkins’ diet is to keep you off of carbohydrates. When carbohydrates get into your system, they are turned into sugar right away; this can result in fatigue and weight gain. Depending on how much weight you want to lose, and even whether or not you’d want to gain a couple of pounds, you should follow the carbohydrate suggestions given in the diet. For the most part, you’ll need to stay away from breads and most desserts, and you’ll be eating lots of vegetables, fruits, and meat. For more information on the Atkins’ diet, go to www.ediets.com.
Slim-Fast/Weight Watchers
You can also go on the Slim-Fast or Weight Watchers diets. These are fairly common diets, and the food made by these diet chains have less calories in them, the serving sizes are sometimes smaller, and there is less sodium in the food. This is somewhat of a free diet plan, because these foods are available in the grocery store, but you can join groups for people on these diets and attend meetings that will give you pointers on how often to eat, which exercise plans to choose in conjunction with your meals, and who to call for support.
As with any diet program, you should always check with your physician before switching to or beginning a diet plan. Be sure to check with your doctor regularly to monitor changes in your weight, blood pressure, and sugar level. And remember to work at your own pace — don’t wear your body out sooner than necessary with a new plan. Gradually work your way into it, and keep track of your progress. You’ll be healthier in no time.
By Tamiya King