Weight Loss Diet Plan
The Exchange Weight Loss Diet Plan
The exchange weight loss diet plan is flexible and features balanced amounts of all food groups. The exchange-type diet is one of few types of weight loss diets recommended by authoritative health organizations such as the National Institutes of Health.
Vegetarians can use the exchange diet with ease since beans, legumes and eggs are ready sources of protein. See these sample vegetarian weight loss diets for examples.
How Does The Exchange Weight Loss Diet Work?
In our exchange diet, calorie control is based on portion size and foods are divided into "groups" or "exchanges" (meats, vegetables, grains etc) that have roughly equal calories, carbohydrates and fat. For example, if you plan to have two exchanges of meat at lunch, you can choose, two slices of lunch meat, 2 eggs, or two tablespoons of peanut butter
Here's an exchange diet food list that we provide and here's a extensive exchange diet list maintained by the National Institutes of Health. Because of its flexibility, the exchange weight loss diet plan allows you to lose weight and maintain your weight in the real world with the foods that are available to you.
How much weight can I expect to lose?
You will lose 1-2 pounds per week and over a typical, 3-month period of dieting you will lose ~ 10-15% of your starting weight.
Choosing a Weight Loss Diet Level
Although your caloric needs are surely unique, it's best to pick a starting point and make adjustments based on your reaction. To start, we estimate your caloric needs. To see how we calculate your daily caloric needs see how many calories do you need?. A safe and effective weight loss diet would provide 500-750 calories less than your daily caloric needs.
Here are some weight loss diet plan examples for different caloric levels.
Join Beeslender Now
Only $4.88/week: Daily counseling, weekly lessons, personal diary
