Free Online Diets: Diet Chart

Diet Chart

To finish up my free diet plans, I'm going to write out a diet chart below to show you the step by step process of what you should do to reach your weight loss goals. I'll only go up to six weeks of my free diet programs but that doesn't mean it stops there. Keep making changes if you still need to lose weight pass that. However, most of you will probably not need to go through all the steps of my free online diets.

1) Set Up Goals And Create A Journal To Keep Track Of Your Results

• Weigh yourself/calculate inches around areas of troubles/write down reachable goals (in numeric form)
• Create a journal and to keep track of progress (calories, fat, carbs, protein, etc.)
• Weigh yourself daily and record
• Calculate inches weekly and record
  

2) FREE DIET PLANS:

DIET CHART: DAY 1

• Calculate BMR and stay around that number. Don't go below.
• Continue to calculate BMR every week as the number will fall while your weight drops.

DIET CHART: DAY 8 (If still needed)

• Cut total carb intake to eating 1g per pound of bodyweight.
• Cut total carb intake at night in half. Don't eat more than 1/4 of your daily carb intake at night.
• Empty glycogen storages for two days this week.
  
• Calculate your new BMR.
  

DIET CHART: DAY 15 (If still needed)

• Eat more protein, about .5 grams/lb of bodyweight
• Calculate your new BMR
• Cut total carb intake to .75 grams/lb of bodyweight
• Don't eat more than 1/5 of your daily carb intake at night.

DIET CHART: DAY 22 (If still needed)

• Spread out your meals (2-3 hours of equal portions in calories and fat/less carbs at night)
• Calculate your new BMR
• Cut total carb intake to .5 grams/lb of bodyweight
• Don't eat more than 1/6 of your daily carb intake at night.
• Empty glycogen storages for two days of this week.
  
• Increase protein intake to .75 grams/lb of bodyweight

DIET CHART: DAY 29 (If still needed)

• Switch To Good Carbs. If not able to do it at once, start at night then slowly change eat meal from bad carbs to good.
• Calculate your new BMR.
• Continue to reduce more carbs at night. Eventually you want to eliminate all carbs at night.
• Increase protein intake to 1 gram/lb of bodyweight

DIET CHART: DAY 36 (If still needed)

• Continue to make changes in your diet. Follow the tips found in step diet of my free diet programs.
• Calculate new BMR
• Continue to reduce carbs. Eventually you want to eliminate all carbs at night.
• If needed, empty glycogen storages for a couple of days this week.
  
• Continue to increase protein, the more the better. But go slowly, never exceed 2 grams/lb of bodyweight.

If you started out with these free diet plans with a significant amount of weight to lose and still haven't reached your goals by the end of the sixth week, don't worry. Just stick with it. Continue to cut things and you'll be at the end in no time.

DIET CHART: Final

• Days 1-3: Increase calorie intake by 1/4 of your present intake. Increase carb intake by 1/4 as well but not at night. Keep eating good carbs. Keep protein at the same amount.
• Days 4-6: Increase calorie intake by another 1/4 of your present intake. Increase carbs another 1/4 and add some of that to your nightly total. Keep eating good carbs. Keep protein the same amount.
• Days 7-9: Increase calorie intake by another 1/4 of your present intake. Increase carbs another 1/4 and add a little more to your nightly meal. Continue to eat good carbs. You may start reducing your protein intake slowly if you wish.
• Days 10-12: Increase calorie intake by another 1/4 of your present intake. Increase carbs another 1/4 and add a little more to your nightly meal. Start mixing in some bad carbs if you want. You may continue to reduce protein slowly.
• Days 13-15: If you are not at a normal calorie intake yet, continue to increase calories until you are. The same holds true for carbs. Continue to keep reducing protein every couple of days until you get to a normal intake.

Finally, once you get back to a normal diet, it's important that you stick to that diet for about a week. Your body still needs to get use to the increased eating so that it won't start adding bodyfat. After that, your done with these free diet plans.

If you have any questions or comments about this step or any other step of my free online diet plans, please feel free to either leave a comment or email me. You can find my email address under the 'My Profile' section located on the sidebar. Don't be afraid to contact me, I'll do my best to make sure you obtain all your weight loss goals with my free diet programs.

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