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Lots of bad advice in here. I saw a professional nutritionist.
A basic easy to follow rule, and a good diet to go on. 1,000 calories per day.
Every day eat.
2 proteins
2 fruit
2 starches
2 low fat high fiber snacks
4 vegetables
Very little fat intake
Light dairy each day (glass of skim milk)
80oz of water each day
NO enriched flours (no white bread, crackers, etc). All your starch intake should be whole grain whole wheat stuff. Also, no fats! Everything should be low-fat no-fat type stuff (diet margarine, no-fat salad dressing.
And you have to drink lots and lots of water. Not only will it make you fuller on less food. But to loose weight what your body does is your liver digests your fat. To do so, it needs water. It cannot digest the fat stores in your body without water. You don't drink enough water? You won't loose as much, and you'll wake up with a hangover.
Also, no alcohol. Your liver sees alcohol as a poison, and immediately begins working on the alcohol. You drink liquor, your body is instantly no longer digesting the fat stores in you body, it is simply working on the liquor which means no weight loss for you.
For proteins you want good proteins. Eggs, Chicken, Ground Turkey, Fish, and Shellfish. Stay away from Beef as much as possible. Enjoy some steak or ground beef, but do so only once to twice a week. If you want chili, or tacos, or meatloaf. Cook it with ground turkey instead. It's a good habit to get into anyway, it's VERY healthy for you.
Starch servings are like a piece of toast, or a small potato. Fruit servings are one apple (not a giant apple), or about a handful of berries/grapes. Vegetables servings are usually about one cup. the greener the better. Like try to use green onions in everything instead of yellow or red onions. All your snacks should be low fat, and should be between 100-150 calories.
And eat more often. Try to eat every hour and a half to every two hours. What happens when you get on a diet of such low calories, your metabolism wants to slow down. So if you eat allllllll the time in small portions like every two hours. Your metabolism sky rockets, so your body begins to process your fat stores much faster. So small portions - more often!
Also, you should really stick to fresh produce. If you're serious about this, you'll be at the grocery store about 2-3 times a week buying stuff. No frozen vegetables, no canned vegetables. That goes for all your other stuff too. Everything should be fresh. What I found easy, was to like cook up some taco seasoned chicken, and a big batch of turkey meat loaf on Sunday. Then have that stuff ready for the rest of the week.
With this, you should loose anywhere from 2.5-5 pounds per week. Men usually fair much better than women. If you stick to this you should be doing around 4 each week.
And remember, there's no cheating the diet. You're only cheating yourself.
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