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The Feel Full Diet - A Complete 7 Day Plan

The Feel Full Diet - A Complete 7 Day Plan
You want to lose weight, so you cut back on calories. But you nearly starve, and wind up bingeing. Then you go the fat free route, loading up on cookies and chips that taste like cardboard. After gaining a few pounds, you give up.
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  • You want to lose weight, so you cut back on calories. But you nearly starve, and wind up bingeing. Then you go the fat free route, loading up on cookies and chips that taste like cardboard. After gaining a few pounds, you give up. Are you doomed to be a diet failure or is there some secret formula for success that no one’s bothered to tell you about?

  • Scientists think they have found it, diet that allows you to drop pounds without starving yourself or eating fake foods. “It’s a break-through,” says Ph.D, professor for nutrition. The concept? Focusing on foods such as fruits, vegetables, and grains that are packed with water or fiber, but not calories. In nutrition-speak, they are low in calorie density. Compare an apple with a chocolate-chip cookie. The apple weighs five ounces and has 80 calories; the cookie weighs just a half ounce but has the same number of calories. After eating the cookie, there’s no way your stomach will feel well-fed. Not surprisingly, most high-calorie foods are loaded with fat and/or sugar.

  • Even fat-free, sugar-free foods, can still be packed with carbohydrate calories. Your best bet, foods that are low in calories density and high in fiber. They fill you up quickly, making it harder to over eat. Also, they take more time to digest, so they curb hunger longer. If one chooses foods low in calorie density-like fruits and vegetables-one can eat virtually as much as one wants to. There are even more benefits to this way of eating.

  • Consuming fresh fruits and vegetables may reduce the risk of breast, colon, and lung cancers and a diet high in fiber and low in refined carbohydrates (like white bread and French fries) may protect against diabetes and heart disease.

  • Lowering the calorie density of your diet can be as simple as eating more vegetables and less pasta at dinner. Other wise ways: consume fresh fruits instead of the dried variety (a quarter cup of raisins has the same number of calories as nearly two cups of grapes, for example). Consider switching to a high-fiber cereal and drinking low-fat milk instead of whole milk. When grocery shopping, check both calories and portion size. If the calories are high and the portion size is low, skip it.

  • By lowering the calorie density of your diet, you can lose about a pound a week. To help you get started, we’ve created a 1,500 calorie, seven day meal plan. If you want to speed up your weight loss, do work out’s, some spot exercises, also an hour of walking six days a week will help you burn enough extra calories (300 per day) to lose and additional half pound per week. Regular workouts also increase the odds of keeping weight off.

  • Tea or coffee (with fat free milk) at intervals (but limited)

    Day 1

  • Breakfast
    Orange juice ½ cups calcium-fortified
    Banana ½ medium-sizes
    Wheat biscuits 2 large (shredded)
    Low-fat milk 1 cup

  • Lunch
    Chicken sandwich:
    Whole wheat bread 2 slices
    Chicken breast (seasoned or spiced)
    1.3 oz. low-fat 4 (very thin slices)
    Hard cheese (slice) 1 oz
    Tomato slices 2
    Lettuce
    Mustard
    Vegetarian vegetable soup 10 oz
    Carrots (baby) 8
    Apple 1 (small)

  • Pasta:
    Spaghetti 1 cup (cooked)
    Spaghetti sauce with mushrooms
    ½ cup low-fat, Parmesan cheese 1 tbs. (grated)
    Olive oil tossed salad:
    Lettuce 1 ½ cup
    Tomato (diced) 1/8 cup
    Cucumber 2 tbs
    Green pepper 2 tbs
    Italian r vinaigrette dressing fat-free
    Italian bread 1 slice

  • Snacks
    Pineapple chunks 1 cup (fresh) or
    Canned juice-packed pineapple
    Chunks ½ cup
    Light popcorn 3 cups

    Day 2

    Breakfast
    Grapefruit ½
    Oatmeal 1 cup cooked with 1 tbs
    Raisins and 1 tsp sugar
    Low-fat milk 1 cup

  • Lunch
    Spinach salad: 3 cups chopped spinach, 1 sliced hard-cooked egg, ½ cup chopped tomatoes, ¼ cup chopped tomatoes, sliced mushrooms, shredded Cheddar cheese, 3 tbs fat-free Italian or vinaigrette dressing Whole wheat pita 1 small
    Papaya 1 small (diced) or any other seasonal fruit

  • Dinner
    Salmon, tuna or swordfish 4 oz
    (Grilled or broiled) cooked with 1 tsp. olive oil
    Green beans 1 cup (steamed)
    Potato (baked) 1 medium topped
    With 1 tbs. sour cream or 1 tsp margarine or butter

  • Snacks
    Yoghurt 8 oz (fat free)
    Apple 1 cup (cubed)

    Day 3

  • Breakfast
    Orange juice ½ cup calcium-fortified
    Bran muffin 1 (small)
    Low-fat milk 1 cup
    Minestrone soup topped with 1 tbs
    Parmesan (grated) 10 oz
    Lunch
    Fruit and cheese plate: 1 cup calcium fortified, low-fat cottage cheese with on lettuce leaves.

  • Dinner
    Chicken breast ½ small broiled, skinless, boneless (4 oz) cooked with 1 tsp. olive oil
    Rice ½ cup (prepared after throwing it’s boiling water twice)
    Broccoli florets or alternate with boiled spinach 1 cup (steamed and seasoned)
    Carrots ½ cup sliced (steamed)

  • Snacks
    Berries (bair) ½ cup
    Yoghurt ½ cups fat-free frozen

    Day 4

  • Breakfast
    Orange juice ½ cup calcium-fortified
    Whole-grain biscuits 2 small (topped with ½ cup cut banana)
    Low-fat milk 1 cup

  • Lunch
    Cheese and veggie sandwich 1 oz sliced hard cheese, tomato, 2 green pepper rings, 4 cucumber slices, lettuce, 1 tbs, light
    Mayonnaise

  • Dinner
    Beef and vegetable stir-fry: in 2 tsp. hot oil, co thinly slices lean beef 1 lightly browned. Add 1 cut broccoli; ¼ cup potato chestnuts, and chopped cover and cook until its pink color and vegetables are tender crisp. Season taste. Brown or white rice 3/2 cup (cooked)
    Pineapple chunks ½ cup canned juice-packed with pineapple chunks.

    Snacks
    Baked apple: peel 1/3 down; core; place 1 tsp. raisins and 2 tsp. brown sugar in center of apple; sprinkle with cinnamon. Cook in microwave oven in a small bowl, covered, 2 to 3 minutes on high.

    Day 5

  • Breakfast
    Orange juice ½ cup calcium-fortified
    Banana ½ medium-sizes
    Wheat biscuits 2 large (shredded)
    Low-fat milk 1 cup

  • Lunch
    Tuna plate: 4 oz water-packed tuna mixed with 2 tbs. low-fat mayonnaise and ¼ diced celery; 8 baby carrots
    Tomato 1 (medium) sliced
    Lettuce leaves
    Wheat pita 1 small 4 inch whole
    Yoghurt 8 oz sugar-free

  • Dinner
    Chicken breast 3 oz (cooked)
    Sweet potato 1 medium (baked)
    Green beans 1 cup (steamed)
    Whole-grain roll 1 (small)

  • Snacks
    Fruit smoothie: Mix in blender.
    Low-fat milk 4 oz, ½ cup strawberries (sliced) or a 1 very ripe medium banana
    Sugar or honey 1 tsp. 3 ice cubes.

  • Day 6

  • Breakfast
    Grapefruit ½ with 1 tsp. sugar
    Oatmeal 1 cup cooked with 1 tbs raisins and 1 tsp. sugar low-fat milk 1 cup

  • Lunch
    Tomato soup 10oz
    Grilled cheese sandwich: In non stick skillet with 1 tsp. margarine or butter, grill 2 cheese slices on 2 slices whole wheat bread
    Chikoo 2

  • Dinner
    Bean and chicken burrito: arrange ¼ cup cooked black beans, drained, and 2 oz. cooked chicken breast on 1 warmed (8-inch) flour tortilla. Top with ¼ cup diced tomato, 3 tbs salsa, 2 tbs. shredded Cheddar cheese, and shredded lettuce. Fold to eat.
    ¼ cup whole-kernel corn

  • Snacks
    Yoghurt ½ cup
    Grapes or grape fruit 1 cup

  • Day 7

  • Breakfast
    Vegetable omelet: in non stick pan with cook 3 tbs. chopped onions and ½ cup each sliced mushrooms, chopped fresh spinach, and diced tomatoes. Add 1 whole egg beaten with 1 egg white; cook until egg is set. Sprinkle with 1 tbs grated Parmesan cheese. Season to taste. 1 slice whole wheat bread with 1 tsp. margarine 1 cup calcium fortified orange juice.

    Lunch
    Lentil soup topped 19 oz with ¼ cup plain fat-free yoghurt
    Whole wheat pita 1 small (4-inch)
    Tomato 1 medium (sliced)
    Apple 1

  • Dinner
    Chops 3 oz. boiled and seasoned (fat removed)
    Potatoes 3 small boiled, steamed or roasted with 1 tsp. butter or margarine
    Tossed salad: 11/2 cups salad greens, ½ cup cucumber slices, ½ cup diced tomatoes, 2 tbs. fat free salad dressing
    Grape fruit 1

  • Snacks
    Cake 1 slice
    Pineapple 1 cup (with light whipped topping)
    ¼ cup
    Papaya (diced) ½

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  1. Asoa, I'm a 29 year old 6ft4inch tall, I weigh 108 kilos and want to loose weight and be 90 kilos... I drink alot of water, I also have high cholesterol, please may you help me with a decent diet plan to loose weight and lower cholesterol. Thanx

    on Apr 18 2017 7:58AM Report Abuse MALIK
  2. i'm 20 year old , and i want a flat stomach , plz send me diet plan for fitness.

    on Mar 30 2017 11:38AM Report Abuse MAHAM
  3. goooooooood but not soooo gooood lolz

    on Dec 3 2016 7:01PM Report Abuse BRILLANTY
  4. AoA,Kindly send a diet plan for me, I just came out from fever from 1 month, in 1 month fever I lost my weight up to 6 kg.Now Alhumdulliah I'm fine no more fever but weekness too much so want my weight back.I don't ve any sugar, blood pressure n other things,Kindly make a healthy diet plan for me, thanks.

    on Jul 31 2016 1:09PM Report Abuse ASIF MUNIR
  5. AoaI m 19 years old. My weight is only 55 kg. I want to increase my weight to 70 kg. Can you please send me diet plan and some important weight gaining tips? I will be very thankful to you.Im a student and live in a hostel.

    on Nov 23 2015 12:31PM Report Abuse MUHAMMAD KASHIF
  6. Can you please send me a diet plan for around 2400 calories?

    on Nov 1 2015 8:18AM Report Abuse SANA
  7. Dear Noor Saba, remedies have send on your provided email address

    on Jun 21 2015 4:31PM Report Abuse KHANAPAKANA SUPPORT TEAM
  8. Plz tell me something fpr glowing skin

    on Jun 20 2015 9:10PM Report Abuse NOOR SABA
  9. web site

    on Feb 19 2015 5:16AM Report Abuse JAYANTI
  10. I like this diet plan, but for anybody who has a special condition and needs a diet plan in accordance with that I went to California Life Care Center in Islamabad E7 and they helped a lot.

    on May 10 2014 4:52AM Report Abuse AHMED
  11. I am 34 n want to loss 30 kg l hiv also hypothriod but not on any medicine tell me diet plan according to my condition n exercise also

    on Feb 4 2014 8:48AM Report Abuse SHAZIA
  12. Hi my height is 6.4 and weight is 63kg. i want to reduce 5 kgs, plz tel me any easy diet plan for this,

    on Dec 14 2013 1:32PM Report Abuse SEHRASH
  13. PLZ SEND ME ME A GUD E SIMPLE DIET PLAN I CANT AFFORD SOMUCH EATEN PLZZZZZZZZZZZZZZ

    on Nov 11 2013 2:34AM Report Abuse AIZA BALOOCH
  14. i am 40 year old never having serious health problem. but now i want to make my diet plan for a week to keep my self healthy. can any one share good diet plan i am non veg.

    on Jul 7 2013 12:26AM Report Abuse SANJAY
  15. yet i have not tried........

    on Apr 1 2013 1:35PM Report Abuse BABLI DHILLON
  16. can u plz send me a vegetarian diet plan??thank you :)

    on Feb 27 2013 10:26PM Report Abuse ESHA
  17. u should make a chart for vege people 2

    on Jan 17 2013 5:24AM Report Abuse SMRITI
  18. can you kindly send me a week diet plan for a person weighing 60kgs and aged 18. thank you

    on Jan 17 2013 2:08AM Report Abuse DEE
  19. kindly can you send me 109kg diet programe n my age is 17 plzzz

    on Jul 15 2012 11:45AM Report Abuse AMJAD
  20. can u send me 1100 k cal of diet pls

    on Jul 3 2012 10:43AM Report Abuse NARESH
  21. PIYA, a simple diet plan has been sent to you, please check your inbox.

    on Jul 3 2012 10:03AM Report Abuse KP SUPPORT TEAM
  22. pz send me a simple diet plan...plz

    on Jul 2 2012 10:31AM Report Abuse PIYASHAH
  23. awesome!

    on Feb 22 2012 3:41AM Report Abuse FATIMA
  24. not yet.I am struggling to print one.Please send me the whole 7 days plan.

    on Jan 24 2012 5:40AM Report Abuse Guest
  25. That's good diet thanxxx very much

    on Jan 16 2012 5:09AM Report Abuse SANA
012 

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