So how can you find a sound free diet plan? Is there any such a thing?

The keyword when you’re looking for a diet plan is common sense. Use your knowledge and your intuition to pick between the various diets, it’s not that hard. For example it would be a good thing to find out right from the start what the right amount of calories you need based on your current weight and daily activity. It’s worth noting that even if you are 100 lbs and a complete couch potato, you still need about 1300 calories per day just to stay alive and well. 

For most of us, a good dieting plan would do nothing more than give some guidelines on what to eat to stay within the daily limits for calories. And any plan that attempts to tell you that 500 calories per day is good for you won’t help you at all. 

After decades of dieting, many people have become more knowledgeable and it’s easier to say when we are eating something we shouldn’t. Any scheme, be it a free diet plan or one especially made for you by a dietician, will take into account that you will be faced with having to eat some no-so-healthy food sooner or later. You never know what will be on the menu at your cousin’s wedding party or at that very important dinner meeting with out of town customers.

The next very important thing is to find a diet that can accommodate your favorite foods, even if they are pork chops and fries. You won’t be able to diet and feel happy about it if you have to give up everything you like. Incorporating foods you like is beneficial in the long run and it will drastically decrease the danger of binge eating. 

And another tricky part you have to take into account when you try a free diet plan is during the day you are most likely to eat. I am yet to find a person who likes to eat very early in the morning and needs to diet. Hey, maybe I’m on to something here! 

A good diet plan will make the transition from a dedicated evening eater to a healthy morning eater seem easy and enjoyable. And the whole purpose of a diet plan is to make life and food enjoyable even when it’s served in small, healthy bites. Dieting is supposed to be fun, to make you feel happier, healthier and ready to try even more nice new things in your life!

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1. Make night time eating a “no-no”. When you eat late at night, you are taking in calories, but not doing anything to burn them off. This is not good, as frequently eating late is a big contributor to obesity. 

2. Make eating breakfast a necessity. Starting your day with a healthy breakfast of lean protein, low-fat carbohydrates, and fruit or vegetables is a key to daily weight loss success. Eating breakfast helps your brain to work better so that you are more productive, helps your body to metabolize your food more efficiently which allows for more calories to be burned, and gives you more energy to do more throughout your day.

3. Don’t stop eating carbohydrates. Whole grains are an essential part of a healthy diet and are the much needed carbohydrates that our bodies convert into energy. Instead of high fat, low fiber choices such as white bread and fat-laden cakes, select healthier low-fat carbohydrates such as fortified cereals.

4. Don’t leave off exercise. Exercise is a “must do” to achieve weight loss success. When you exercise, your body burns the fat from the foods that you eat more efficiently and also helps in so many other ways, including with your heart and brain. Exercise also has the added benefit of allowing for more targeted workouts to tone and sculpt those problem areas that you want to work on before your wedding and honeymoon.

5. Don’t spend a lot of time around food. Unless you work in the food industry, limit the amount of time that you spend looking at or around food. Part of any successful honeymoon weight loss plan is to stay focused on your goal. Being around lots of food can offset you and cause you more anguish and uncertainty about your ability to lose the weight.

6. Enjoy more healthy snacks. Many of us think of weight loss as something that will deprive us of good munchies. This is not true. In fact, the opposite is true. When you eat more healthy snacks, more frequently, in smaller portions, your body will actually work better by speeding up your metabolism and causing you to burn more calories more quickly.

7. Stay hydrated. Dehydration can cause you to want to eat more and drink lots of high calorie beverages. Drink low-calorie, replenishing drinks that can help your body stay refreshed and well-hydrated. 

8. Get a nutritional makeover. Make over your mind about the purpose and use of food, and get a better understand of its use in our lives. Eat for health, look for vitamins and nutrients in your food, and don’t deprive yourself of things that you like. Balance it all out and you will enjoy a healthier way of eating for years to come. 

9. Lose for the long-term. Don’t get too caught up in taking off the weight just for one night. That is sure to leave you feeling empty once that night is over, and may cause you to quickly abandon your new healthier lifestyle. This will actually cause you to gain weight faster.

10. Stay positive. Believe that you can lose the weight. You have to make up in your mind that you are 100% capable of making your honeymoon weight loss goal a reality. Ignore anything to the contrary. 

Weddings are wonderful things. Honeymoons can be even more phenomenal. The way that you approach your special day and night will make the all the difference in the world. Being confident in who you are and making the most of this precious time can give you a satisfaction that can last a lifetime.

Naturally people get a little skeptical about these diet plans. However, there are certain marked departures from the popular versions of diets in Dr. Ian Smith’s Fat Smash Diet. Firstly Dr. Smith’s diet is not proposed as a quick fix for losing weight but is proposed as a lifestyle approach on healthy eating, eating filling foods; secondly it lays stress on regular exercise and does not rely only on low calorie low fat diet.

Fat Smash Diet And Celebrity Fit Club

Fat Smash Diet has come to sudden prominence because of the platform of VH1’s Celebrity Fit Club from which it got projected. This is a reality TV series based on an earlier British version. Eight overweight celebrities, split into two teams of four each, compete with each other as they try to lose weight. They are monitored and supervised by a team that includes a nutritionist, a psychologist, and a physical trainer. Dr. Smith was the nutritionist who put the competitors through his Fat Smash Diet.

Later Dr. Smith has published a book detailing the nutrition and fitness diet plan that he had used on the reality show. His diet plan has devised a weight loss plan based on scientific principles and is backed by research. This is an easy to follow diet plan; DR. Smith claims that his plan can be easily used by anybody, irrespective of whether the objective is to lose 10 lbs or 50.lbs.

Dr. Smith’s diet plan has four phases, each phase consists of 4 or 5 meals a day; the meals consist of raw, steamed, baked, or grilled food. In each phase a certain amount of exercises is a definite component.

Phase 1 of 9 days is to “detox” the mind and body, as Dr. Smith says. This phase consists of mostly vegetarian food with some egg and dairy products. 30 minutes of exercise for five days a week are necessary.

In phase 2 of 3 weeks duration more food options are allowed and cereals, lean meat and seafood is included in the diet. Exercise duration is increased to35 minutes per day for 5 days a week.

Phase 3 lasts for 4 weeks. More leniency in the food is given; Pasts, bread and desserts and a small scoop of ice cream or 2-3 cookies are allowed. Duration of exercises is increased to 40 minutes.

Phase 4 is a lifetime plan phase in which the dieter eats most foods and drinks he had previously enjoyed; even alcohol is permitted.

Dr. Smith’s plan gives long lists of foods you may enjoy while still being able to shed weight and it also gives a list of those you avoid.

DR. Smith’s fat Smash Diet gives much greater freedom to the dieter; he insists that his plan aims to change the dieter’s “relationship with food”.

Quite often people think it is bad habits that are responsible for this craving, or that the person has poor will power. That is really not the case! The food cravings have biological reasons and to beat the food craving we must understand these underlying reasons.

Reasons for food craving

Whenever we are exhausted or we feel depressed we have low blood sugar condition and the body signals brain that it needs something to pep-it-up. This results in a craving for sugar or carbohydrates. One of the causes for this behavior is Serotonin, our basic feel-good hormone. The conditions of low level of Serotonin and low level of blood-sugar go hand-in-hand. That is why whenever there is less of Serotonin; we feel a craving for sweet food such as chocolates to make up for the shortage of sugar in blood.

Unfortunately, sugar or carbohydrates release only a short burst of serotonin; when that burst dies down, the craving returns. This leads us into a spiral.

Another reason is Adrenal Fatigue. When you feel stressed out or feel run own, when you have not had a restful sleep or you are feeling very tired for no specific reason, you are suffering from adrenal fatigue. In very severe cases the condition is called adrenal exhaustion. In the modern world this health disorder is quite common, but unfortunately it is very rarely appreciated as such.

In case of Adrenal Fatigue also the body sends a signal to the brain for a pick-me-up and that is your craving for sugar or carbohydrate snacks, or may be, coffee during the day; at night you may look for alcohol or carbohydrates. All of this only makes the problem worse.

It is also seen that persons, who keep themselves on a low fat, low carbohydrate diet on a long time or have been taking appetite suppressants, do have food craving; it is because they have become at least partially insulin resistant without realizing this condition. In the normal course blood sugar level of the body is maintained stable by the action of insulin; insulin signals the cells of the body to absorb glucose from the bloodstream when necessary. Because of their insulin resistant condition, the cells do not respond to the signal and cannot mop up glucose they need. This results in a distress signal to the brain asking for more carbohydrates or sugar. The body thus receives excess calories which are deposited as fat and the person starts gaining weight in spite of eating less.

Beating the craving

If you appreciate the basic reasons for the craving, then beating the food craving can be done. It may take a little time but it can be done. To break food cravings, the body needs real healthy foods, additional nutritional supplements (of pharmaceutical–grade) at times; this and moderate exercise can help curb cravings. This process may take some time, but it will succeed.

Diets alone do not produce a sustainable weight loss. The most efficient way to decrease and maintain long term low body fat is through healthy diet and exercises. Weight loss has two vital components: (1) cut down intake of excess calories which increase fat in the body; (2) exercise the body which will help in burning body fat. The process of energy production in cells in your body is called Metabolism; greater the rate of metabolism is more is the fat you burn helping weight loss. Remember that fat loss takes patience and persistence.

Following suggestions for your diet are not only for summer weight loss. They are simple to follow and could be followed throughout the year with benefits.

• Water is an essential component of the body and performs vital functions in your system
Drink at least 8 glasses of water per day;
It is a natural suppressant of appetite;
It helps kidneys remove toxins and thus helps liver metabolize more fat;
One gallon of cold water is equivalent to running 3 miles as far as burning calories is concerned.

• Eat four or five times a day – smaller portions -instead of two or three times; this will help burn fat and lose weight;

• Eat fresh vegetables, fruits, whole grains, beans, peas, lentils, nuts. They are high in fiber. Fiber content helps decrease sugar craving. Cuts down fat absorption and also works as an appetite suppressant.

• Alcohol slows metabolism of the body and helps the body in storing fat.

• Saturated fats and sugar are strictly no-no for weight watchers.

• Consumption of Omega 3 fatty acids increases metabolism, energy levels and thus, is helpful in weight loss. Increase use of Fish ands flaxseed oils;

• Certain spices such as pepper, ginger, mustard increase metabolism; Cinnamon, bay leaf, and clove help decrease sugar cravings.

Two types of exercisers, performed for about 20 to 30 minutes a day, are necessary for a healthy body. Exercises may be performed in the morning or evening.

• Muscular exercises are an efficient way of increasing metabolism. During muscular training the muscles are broken down and more is the need of energy for metabolism to repair the damage. Thus body fat is used up to do perform this repair activity when your body is resting;

• Cardiovascular Aerobic exercises directly burn fat. Exercises performed before a meal help suppress appetite and increase metabolism.

The above suggestions can be implemented by anybody, at any time to lose weight; they are helpful for summer weight loss too.