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Also, you are allowed up to 10% of your daily calories from dirty foods/junk foods. You do not have to eat any junk if you prefer. This option exists as a convenience, should you be battling a craving, or attending a social gathering where you would prefer to have a small snack.

To properly support fat loss while maintaining lean muscle mass, a general rule of thumb is 1 gram of protein per pound body weight per day. While this is a good starting point, the ideal amount for your specific needs may range anywhere from 0.8 to 1.5g per pound of body weight.

Starvation or extreme diets may result in rapid weight loss, but such quick weight loss can be unsafe and is almost impossible to maintain for most people. When food intake is severely restricted (below approximately 1,200 calories per day), the body begins to adapt to this state of poor nutrition by reducing its metabolic rate, potentially making it even more difficult to lose weight. This also happens when dieters engage in fasting or skipping meals. It is also possible to experience hunger pangs, bouts of hypoglycemia, headaches, and mood changes from overly stringent dieting. These health symptoms can result in binge eating and weight gain. Since a highly restrictive diet is almost impossible to maintain for a long time, people who attempt to starve themselves thin often start to gain weight again when they stop dieting and resume their former eating habits.

Hi Amanda, welcome to MFS! Breakfast ideas: smoothies, quinoa or oat porridges, omelets, homemade burritos, homemade pancakes, fruit & nut bowl, etc. Focus on including as many REAL FOODS & ingredients into your recipes 🙂

The 3 Week Diet: This is a new program quickly gaining popularity and one that I actively endorse for quick and safe results. As the name suggests, 3 weeks is the time-frame used to deliver a sensible, calorie-controlled approach to weight loss with healthy ‘real’ foods. Read full review here.

You can include some cheese and yogurt but I would strongly recommend to limit your dairy intake during the 7-day shredding plan (1 small portion is enough). As for the fat %, I wouldn’t worry too much, I always prefer opting for whole natural foods over the highly processed kind!

You will lose weight on this calorie-controlled diet plan that could be adapted for conditions such as diabetes, heart disease, high blood pressure, and high cholesterol. Losing weight is good for many conditions and may even mean you don’t need to take as much medication.

Up your intake with salmon; it’s a leaner choice than red meat and is chock-full of MUFAs to boot. A 2001 study found that dieters eating a MUFA-rich diet lost an average of 9 pounds, while their low-fat diet counterparts gained, on average, 6.

Still try to consume as many veggies and fruits as possible. Even if you don’t enjoy carrots or salads, do what it takes to get yourself to eat them (e.g. plug your nose and chase bites of veggies with water like you did when you took medicine as a kid). You really have to try everything. Also, stick with the lean meats like fish or poultry. If you don’t eat a diet, you’ll have to exercise more.

It might also be a good idea to go through weight loss together. Studies have shown that when you exercise or diet together with friends, this support group helps everyone involved be more successful long-term.

If your goal is to lose weight, I would recommend consuming half your body weight in grams of protein a day (at the very least). For those seeking to burn fat and build muscle, aim to consume 0.7 to 1 gram per pound of body weight. For example, if you weight 150 pounds, you should be getting 75 to 150 grams of protein a day (depending on your goals). Checkout this list of these top protein foods.