Nutrition Plan for Weight Loss

Question
Good afternoon! Thank you for your time.

I am a:
21 year old female
Height 5'6"
Weight:  166 lbs.
Exercise: I have been currently running (I love my elliptical machine) at 150 BPM for about 3 miles 4 x a week.

Health issues:
Constipation
Taking Birth Control (I consider it a health issue)

Good things: I never eat fast food or drink soda.

I have always been interested in veggie diets, fasting and the link. I'm hoping to get down to my optimum weight again. (130, here I come, haha! )

I have severe food cravings, so weight loss is very difficult for me. I was considering switching to a strict diet of protein drinks, salad and vitamins. What do you think? Also, relieving my constipation is very important (I have a BM every other day) - So, moreover -- Do you have any suggestions for diet, minimum calorie intake for fat burning, and fibrous foods I may eat?

Any advice you can give would do a world of difference,

Thanks again,
A Bloated Nicole =)

Answer
Hi Nicole,

First I apologize for the unusual delay in my response! With the approaching holidays things are hectic.

If you exercise moderately, 4 times a week, doing cardio (bike, treadmill, aerobics...) for 30 minutes and follow a weight/resistance program that fits your goals (visit a local gym for ideas; you could eat 1700-1800 calories a day and get down to 130 pounds in about 6 months. This accounts for 1 to 2 pounds per week which is the recommended weight loss rate for the best results.

Weight training is very important for optimum calorie burning. You need not lift heavy to get big muscles, you can do high reps of lighter weight to build lean mass and not appear overly muscular. This is a major key in increasing metabolism.

Your idea of thew strict diet is probably not the best. What food cravings do you have? What do you eat on an average day?

Good foods for fiber include fruits and vegetables, and whole grains. Milled flax seed is another great source. When purchasing cereals look for at least 5 grams per serving of fiber and under 12 grams of sugar. Also drink at least half of your current weight in ounces of water every day. Legumes are also rich in fiber, it can be as simple as adding chick peas to your salad or having bean soup and a salad for lunch. Avoid fiber supplements at first and experiment with your diet and fiber foods.

To raise your metabolism with food simply eliminate sugary foods and beverages including baked goods, white flour products, candy, soft drinks... Eat more vegetables (5-9), some fruit (1-2), whole grains (2-3), and lean protein (1-2). Include legumes, nuts, and seeds for protein, fiber, and healthy fats. Almonds and walnuts (1 handful) make great, filling snacks when eaten with a piece of fruit.

Whole grains include 100% stone ground whole wheat, brown rice, oatmeal, quinoa, wild rice, bran cereals... Try to keep breads to a minimum. The closer to unrefined the better. You can buy a vegetarian cookbook that will have great recipes for grains.

While taking birth control you should use a good multi supplement and a B-complex.

Do not fast to lose weight, a cleanse is o.k. though. Use a mild, short duration cleanse that allows you to continue to eat healthy foods. Often fasting for weight loss ends in failure when the fast is stopped and the weight is regained.

I hope this helps, please ask if you have more questions.

Have a Merry Christmas,

Dan Haley, CNC

www.marketamerica.com/alkalinenutrition

1. Prev:Fat Intake
2. Next:diet with my exercise.