Weight Loss Info

Basic Diet Menus For Popular Diets

Diet Menu for the Low-Carb Diet:
Low carb diets are based on the premise that a diet very low in carbohydrate leads to a reduction in the body's insulin production, resulting in fat and protein (muscle) stores being used as its main energy source. The aim of low carbohydrate diets is to force the body to use fat as its main energy source. The low carbohydrate is the basis for a number of diet plans, the list below shows some of the more well-known versions. The different types do have minor variations but all are basically low carb diets.

Diet Menu for a Low-Fat Diet:
Regardless of the diet you follow, to lose weight you have to lower your calorie intake sufficiently to create an energy deficit so that your body has to start using its fat stores to supply it with the extra calories it needs to function properly. Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible. Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free. Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.

Diet Menu for the Vegetarian Diet:
Multiple daily servings of foods from the three Fruits and Vegetables, Whole Grains, and Legumes.
Daily servings of Nuts and Seeds, Plant Oils, and Egg Whites, Soy Milks and Dairy. Occasional or small-quantity servings of Eggs and Sweets. Attention to consuming a variety of foods. Daily consumption of enough water throughout the day to assure good health. Regular physical activity at a level which promotes healthy weight, fitness, and well-being. Reliance upon whole foods and minimally processed foods in preference to highly-processed foods. Moderate regular intake of alcoholic beverages such as wine, beer or spirits (optional). Daily consumption of unrefined plant oils. Dietary supplements as necessary, based upon factors such as age, sex, and lifestyle, with special attention to those avoiding dairy and/or eggs (Vitamins D and B12 ).

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