Low Fat Diet Guide

Ok so here is the deal, ive been on an extremly low carb diet(20-25grams a day) Since The start of June and Im doing great. I went from 260 to close to 200 fast. Of course I do alot of cardio, heavy bag training and lifting to help drop the fat faster and help retain muscle. Now that I am almost at my goal weight of 185 I am thinking of getting off the low carb diet so i can do a proper clean bulk. I did alot of research on quiting the low carb diet and of course.. everything seems biased. lc advocates claim they gained all their weight back after quiting low fat advocates right off the back say that you will gain all the weight back even if they have never tried the diet sooooo…i did some thinking and am planning on doing some things to prevent weight gain and I need some feed back from you guys.

1: Slowly higher the amount of carbs I eat by 2 per day

2: It seems that the first thing to move the scale —-> is increased water weight. What if I were to take water pills for the first couple of weeks to balance out things

3: Lower my calories by a couple hundred per day for the first month or so

4: Increase cardio work outs and do less weight training

5: Take a carb blocker for a while, that way I can consume 200 carbs but only absorbe half of the carbs

6: Get to my goal weight and then minus another 10 pounds so that way if i do gain water weight back ill still end up at my goal weight

Im new to keeping fit but the above seems like it would counteract the effects of quiting the diet. I think most people get super fat after they quit the diet because

1. they over indulge on all the bad kinda carbs

2: flatout over eat because they felt deprived of being full like they were used to. I mean come on, the only way to lose weight is to burn calories. I dont see how people can gain weight if they eat less calories then they actually use no matter what makes up those calories.

3. lost more muscle then they had before they started the low carb diet therefore they are not burning calories like they were pre low carb but eating as they did before(im guessing thats why people gain the weight back and then some)

So yeah let me know if i need to make some changes to my plan
__________________

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Eating a small, 1.6-ounce bar of dark chocolate every day is good for the heart. Dark chocolate bars with a high cocoa content are loaded with something called epicatechin. Epicatechin is a particulartly active member of a group of compounds called plant flavonoids. flavonoids keep cholesterol from gathering in blood vessels, reduce the risk of blood clots, and slow down the immune responses that lead to clogged arteries. Dark chocolate ___________________.

(a) is good for the heart but can also cause a cholesterol increase.
(b)contains more flabonoids than any other known food
(c)can cause weight gain, in spite of it’s healthy benefits.
(d)should be part of a low-cholesterol, low-fat diet.

I thought the answer would be D but the answer is B.
can someone e xplain why?
can you tell that dark chocolate contains more flavonoids THAN ANY OTHER KNOWN FOOD? am i supposed to just guess it?
this is a question from a korean book about TEPS. i’m not trying to sell the question so i hope it won’t matter but if i’m violating any copyright laws i’ll erase my question.

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Rules to Follow – teenage diet plan
The teenage weight loss plan makes it clear what to do:
Follow Height/Weight Charts to Help Set Goals and Monitor Weight Loss

Eat a Balanced Diet

Lose Weight Mostly by Burning Extra Calories…Which Means Exercise!

Go to Bed at the same time and Sleep 6-8 Hours Every Night

Drink More Water
Rules Not to Break – teenage diet plan
The teenage weight loss plan clearly outlines things that can ruin your dieting efforts:
Never Lose More Than 2 Pounds per Week

Never Lose Weight by Eating Fewer Calories without Exercising

Never Limit or Completely Avoid Eating any Food Group

Say No to Fast Foods (at least most of the time say no)

Don’t Fast or Skip Meals — The Best Way to Lose Weight is to Eat 5-6 Meals Everyday

Don’t Let Emotions Drive You to Eat
The Simple Steps – teenage diet plan
There are only four steps to complete when on the teenage weight loss plan:
Exercise
This is in addition to any physical activity you do during school. You need to combine some form of aerobic exercises with resistance training. This is the best thing for growing bodies.

Your muscles will become tone and "tight." The more tone your muscles are the more you can control your weight and prevent weight gain.

Here are some examples:

Walk with wrist and ankle weights 4-5 times per week for 45 minutes. Walk up hills as your conditioning improves.

Aerobic class with wrist and ankle weights 3-4 times per week for 30-40 minutes.

Swimming organized laps 4-5 times per week.

Circuit Training with Resistance Bands.

Supervised strength building routine using free weights and machines followed by 1-2 mile jogs, 3-4 times per week.

Eat a Balanced Diet and Slowly Reduce Calories
Reduce your calories by 5% of your normal caloric intake for two weeks. Then reduce your calories by 10% for one week. End with a 15% reduction in your daily calories for one week. That’s a total of 4 weeks of a reduced calorie diet.

Continue exercising and monitor your weight loss. Never lose more than 2 pounds per week. Add calories back to your diet as needed to stay below 2 pounds of weight loss per week.

Never try a low Carb diet, low Fat diet, or any diet that severely limits one food group.

Go on a Diet Holiday
Every 5th week of dieting, when you’re trying to lose weight, stop the calorie reduction and start eating the amount you normally would, but following a more balanced diet.

Continue exercising during the Diet Holiday.

Do this for one week and then restart the 4 week calorie reduction plan. Like before, start by reducing your calories by 5% of your normal intake for two weeks, followed by 10% for one week, and then ending with the maximum reduction of 15% for one week. Now repeat the Diet Holiday again.

Follow the Diet Cycle
In case you didn’t notice, it’s a diet cycle that you’re following. You gradually reduce your calories from 5% to 15% of your normal intake over 4 weeks and then start a one week Diet Holiday. Repeat the process until you reach your ideal weight.

That’s it! And, yes, it’s that simple. Tone (and maybe build) your muscles, slowly reduce your calories over 4 weeks eating a balanced diet, and end the cycle with a one week Diet Holiday (but keep exercising).
How can i do this? explain what it means?
i lost 30lbs since end of december early jan..
and i dontknow if that was healthy or did i lose like 20lbs of fat and 10lbs of muscle????
How can i correct my mistake now? following this?
Please explain diet holiday only thing i didnt get thanks!

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Rules to Follow – teenage diet plan
The teenage weight loss plan makes it clear what to do:
Follow Height/Weight Charts to Help Set Goals and Monitor Weight Loss

Eat a Balanced Diet

Lose Weight Mostly by Burning Extra Calories…Which Means Exercise!

Go to Bed at the same time and Sleep 6-8 Hours Every Night

Drink More Water
Rules Not to Break – teenage diet plan
The teenage weight loss plan clearly outlines things that can ruin your dieting efforts:
Never Lose More Than 2 Pounds per Week

Never Lose Weight by Eating Fewer Calories without Exercising

Never Limit or Completely Avoid Eating any Food Group

Say No to Fast Foods (at least most of the time say no)

Don’t Fast or Skip Meals — The Best Way to Lose Weight is to Eat 5-6 Meals Everyday

Don’t Let Emotions Drive You to Eat
The Simple Steps – teenage diet plan
There are only four steps to complete when on the teenage weight loss plan:
Exercise
This is in addition to any physical activity you do during school. You need to combine some form of aerobic exercises with resistance training. This is the best thing for growing bodies.

Your muscles will become tone and "tight." The more tone your muscles are the more you can control your weight and prevent weight gain.

Here are some examples:

Walk with wrist and ankle weights 4-5 times per week for 45 minutes. Walk up hills as your conditioning improves.

Aerobic class with wrist and ankle weights 3-4 times per week for 30-40 minutes.

Swimming organized laps 4-5 times per week.

Circuit Training with Resistance Bands.

Supervised strength building routine using free weights and machines followed by 1-2 mile jogs, 3-4 times per week.

Eat a Balanced Diet and Slowly Reduce Calories
Reduce your calories by 5% of your normal caloric intake for two weeks. Then reduce your calories by 10% for one week. End with a 15% reduction in your daily calories for one week. That’s a total of 4 weeks of a reduced calorie diet.

Continue exercising and monitor your weight loss. Never lose more than 2 pounds per week. Add calories back to your diet as needed to stay below 2 pounds of weight loss per week.

Never try a low Carb diet, low Fat diet, or any diet that severely limits one food group.

Go on a Diet Holiday
Every 5th week of dieting, when you’re trying to lose weight, stop the calorie reduction and start eating the amount you normally would, but following a more balanced diet.

Continue exercising during the Diet Holiday.

Do this for one week and then restart the 4 week calorie reduction plan. Like before, start by reducing your calories by 5% of your normal intake for two weeks, followed by 10% for one week, and then ending with the maximum reduction of 15% for one week. Now repeat the Diet Holiday again.

Follow the Diet Cycle
In case you didn’t notice, it’s a diet cycle that you’re following. You gradually reduce your calories from 5% to 15% of your normal intake over 4 weeks and then start a one week Diet Holiday. Repeat the process until you reach your ideal weight.

That’s it! And, yes, it’s that simple. Tone (and maybe build) your muscles, slowly reduce your calories over 4 weeks eating a balanced diet, and end the cycle with a one week Diet Holiday (but keep exercising).

__________________________________________________________
Ok How it says Diet Holiday…
How much should i have the first week, then how many should i go the second week?
Please Give Me A Estimate On How many calories i should do a week,
i am willing to make this a LifeStyle Change..
I just wanna know about the diet holiday is confusing..ish..but understandable enough…How much excerise do u suggest daily?
=]give me some tips!!! ANything!!!
P.S. i dont wanna go too low on calories that’ll put my weight loss into starvation mode, but i want enough so i’ll still be losing ATLEAST a lb a week, two lbs a week would be great!
Stats:
I am 140lbs.
5ft 3inches.
and 15. Please Dont Say dont need to diet, i started losing weight in dec…and i think i had way to less calories and may have screwed up a little there..IDK coz i didnt count calories..i just tried…smaller..less..a..day..And i went from 173…to this(140-139lbs)
Anyways, ADVICE<ADVICE>ADVICE
GOOD ADVICE
Thanks people[=

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www.EveryoneGuide.com Some Myths and Facts about Weight Loss Low Fat Myth The fact is although low fat diets have been popular for 15 years, people are still getting overweight as each year passes. Low Calorie Myth Eating low calorie diets may allow a few pounds of weight loss for the first few days, but your body will then adjust itself by burning fewer calories each day and all weight loss will come to a halt. Low Carb Myth Low carb diets become very popular these days but they are too strict to follow and may leave you feeling miserable each day. Exercise Myth You don’t get fat because of a lack or exercise. You’re overweight because you eat the wrong foods, you eat the wrong types of calories per meal, and you eat meals in the wrong patterns each day. The fact is: some foods can make you fat but some other foods will make you thin! So, the answer of your weight loss program is FOOD itself. FOOD is more powerful than any prescription weight loss pills. You will lose weight by eating the right foods at the right intervals each day. The right patterns of eating will boost your body to burn much more and more fat. On the contrary, the wrong patterns of meals, even in much smaller amount, will store calories in fat tissue. The good news is, you still can eat 3 meals a day, and even more, and, if you know the right patterns, you will get much slimmer and lighter only within 11 days. Believe it or not but it works! I’ll tell you more at: www.EveryoneGuide.com

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