who wana diet?? u can read this

"Calorie" has become a buzz word in the society. As this is the age of 'six-pack abs' and 'zero sizes', everyone has become calorie conscious. These days, men and women, both like to flaunt. Men are proud of their muscles while women are proud of 'hour-glass' like figure. A healthy and balanced diet is required if you want to lead a healthy lifestyle. 'Cutting down the number of calories' can not be the only solution for losing weight. Regular exercise, good eating and sleeping habits, healthy but low calorie food intake, etc., are necessary to achieve the desired weight loss. Instead of opting for quick weight loss, you should opt for steady and healthy weight loss. A rapid weight loss diet menu can result in fatigue or there is always the risk of leaving the plan halfway.

You know that 1 pound is equal to 3500 calories. When you read that a '500 calorie daily deficit' will lead to '1 pound fat loss' per week, it seems very easy. But, in reality, this may not work efficiently. An absolute minimum calorie intake to lose weight, cannot be set as it varies according to age, gender and the different body compositions and activity levels. You must have read about 2000, 1800, 1600 or even 1500 calorie diet menu. You should select a weight loss diet menu plan which suits your requirements. If your daily calorie intake is around 2500 calories, opt for a 2000 calorie diet plan, initially. Dietitians generally recommend a 500 calorie cut down initially. Men or women who perform vigorous physical activities, may require more calories than those who follow a sedentary life style. Therefore weight loss diet menu for men or women, may differ from person to person. Here is a sample 2200 calorie weight loss diet menu.

2200 Calorie Weight Loss Diet Menu

Time Item Amount Protein Carbs. Fats Calories
Breakfast Coffee 12 ounces 00.45 1.40 0.0 008.00
Cottage Cheese-1% fat 01.5 cup 42.00 09.00 03.00 246.00
Cream, half and half 1 tbsp 00.44 00.65 1.74 019.55
Fruit Cocktail 00.50 cup 00.50 29.75 00.10 114.40
TOTAL -- 43.39 40.80 04.84 387.95
Morning Snack Medium Size Apple with Peel One 00.30 21.10 00.00 081.00
Medium Size Banana (8") One 01.20 26.65 00.60 105.00
TOTAL -- 01.50 47.75 00.60 186.0
Lunch Medium Size Apple with Peel One 00.30 21.10 00.00 081.00
Whole Wheat Bread Slice Two 06.00 24.00 02.00 140.00
Mayo 0.15 cup 0.30 08.45 11.75 137.37
Cheddar Cheese Two Cubes 08.45 00.45 11.25 136.88
Turkey Breast 3 ounce 25.50 00.00 00.60 114.75
TOTAL -- 40.55 54.00 25.60 610.00
Evening Snack Bread Slice Rye 7 Grain Two 10.00 72.00 04.00 180.00
Peanut Butter 2 tbsp 08.00 07.00 16.30 190.00
Jelly 4 tbsp 00.00 17.00 00.00 056.00
TOTAL -- 18.00 96.00 20.30 426.00
Dinner Chicken Breast 4 ounces 35.25 00.00 04.00 187.00
Plain Croutons 0.25 cup 09.00 05.50 00.50 030.00
Salad 1 Small 01.30 09.50 00.40 049.00
Steamed Rice 1.5 cup 09.00 95.00 00.00 246.00
Thousand Island Reduced Cal. Kraft 4 tbsp 00.00 12.00 04.00 080.00
TOTAL -- 54.55 120.00 8.90 592.00
GRAND TOTAL -- 157.93 357.56 60.26 2202.45

This was a sample weight loss diet menu. You will come across many weight loss diets, whatever plan you choose, it is essential to eat 4-6 times a day and it is essential to eat and sleep on time. You should avoid late nights and irregularity in eating. All types of foods including fresh fruits and vegetables, should be included in weight loss diet menu. High fiber diet is recommended for maintaining digestive health. This will help you achieve your goal slowly but steadily.