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                                                                  Diet	chart	for	weight	loss	for	female	with	pcos
  URL	of	this	page:	If	you	are	overweight	or	have	obesity,	losing	weight	can	improve	your	health.	It	might	also	help	you	prevent	weight-related	diseases,	such	as	heart	disease,	diabetes,	arthritis	and	some	cancers.	A	healthy	diet	is	an	important	part	of	a	weight-loss	program.	It	May	include	fruits,	vegetables,	whole	grains,	and	fat-free	or	low-fat	milk	and
  milk	products	May	include	lean	meats,	poultry,	fish,	beans,	eggs	and	nuts	Goes	easy	on	saturated	fats,	trans	fat,	cholesterol,	salt	(sodium),	and	added	sugars	The	key	to	losing	weight	is	to	burn	more	calories	than	you	eat	and	drink.	A	diet	can	help	you	to	do	this	through	portion	control.	There	are	many	different	types	of	diets.	Some,	like	the
  Mediterranean	diet,	describe	a	traditional	way	of	eating	from	a	specific	region.	Others,	like	the	DASH	eating	plan	or	a	diet	to	lower	cholesterol,	were	designed	for	people	who	have	certain	health	problems.	But	they	may	also	help	you	to	lose	weight.	There	are	also	fad	or	crash	diets	that	severely	restrict	calories	or	the	types	of	food	you	are	allowed	to
  eat.	They	may	sound	promising,	but	they	rarely	lead	to	permanent	weight	loss.	They	also	may	not	provide	all	of	the	nutrients	your	body	needs.	In	addition	to	a	diet,	adding	exercise	into	your	daily	life	can	help	you	to	lose	weight.	NIH:	National	Institute	of	Diabetes	and	Digestive	and	Kidney	Diseases	The	information	on	this	site	should	not	be	used	as	a
  substitute	for	professional	medical	care	or	advice.	Contact	a	health	care	provider	if	you	have	questions	about	your	health.	This	latest	diet	plan	allows	dieters	to	still	enjoy	some	of	their	favorite,	less	healthy	foods	in	moderation.Share	on	PinterestThe	freshman	15.Beer	gut.Middle-age	spread.Hibernation	handles.The	monikers	for	dreaded	weight	gain
  are	endless,	but	no	matter	what	you	call	it,	most	of	us	have	jumped	on	the	diet	merry-go-round	at	one	time	in	our	lives	in	an	attempt	to	lose	weight.	Dieting	is	tricky	business.Anyone	who’s	ever	tried	to	shed	pounds	knows	how	difficult	it	is	to	give	up	favorite	foods	and	stick	to	a	diet.The	word	“diet”	alone	makes	us	feel	deprived,	which	puts	us	on	the
  slippery	slope	toward	splurging	on	high	calorie,	high	fat	foods.	So	you’ll	probably	like	the	sounds	of	this:	The	80/20	Diet	is	a	new	eating	plan	that	gives	you	permission	to	indulge	in	your	favorite	foods	as	long	as	you	eat	really	healthy	the	rest	of	the	time.	In	“The	80/20	Diet,”	Australian	nutritionist,	chef,	and	personal	trainer	Teresa	Cutter	writes	that
  you	can	lose	weight	if	you	eat	nutritiously	80	percent	of	the	time	and	allow	yourself	to	indulge	in	less	healthy	food	for	the	remaining	20	percent	of	your	meals.	By	nutritious,	Cutter	means	whole,	unprocessed	or	minimally	processed	foods,	lots	of	fruits,	vegetables,	lean	protein,	and	whole	grains,	plus	lots	of	water.	Her	book	contains	over	130	recipes	to
  help	you	eat	healthy	and	lose	weight.	Keep	in	mind,	however,	that	Cutter’s	definition	of	less	healthy	foods	might	not	square	with	yours.You	were	probably	imaging	toeing	the	line	with	stellar,	good-for-you	meals	Monday	through	Friday	and	indulging	on	pizza	and	beer	over	the	weekend.	Not	so	fast.	This	diet	does	not	give	permission	to	binge	eat.
  Breakfast,	lunch,	and	dinner	for	a	week	equals	21	meals,	so	80	percent	would	be	17	healthy	meals.That	leaves	four	indulgent	opportunities,	but	Cutter	admits	that	if	you	gorge	on	pizza,	fries,	and	cheeseburgers	for	those	four	meals,	you’ve	just	undone	all	the	good	work	of	the	80	percent.You	can	have	that	cheeseburger,	she	said,	just	don’t	get	a
  Whopper	and	double	fries.“I	think	an	80/20	plan	is	a	great	approach,”	licensed,	registered	dietitian	Kristin	Kirkpatrick	told	Healthline.	“I’ve	seen	with	my	own	patients	that	willpower	[alone]	does	not	work,	it	just	makes	people	want	the	foods	they	are	giving	up	even	more,”	she	says.	“Therefore,	allowing	yourself	a	few	indulgences	here	and	there	may
  not	be	such	a	bad	thing.	With	my	patients	I	tend	to	be	a	bit	more	conservative	and	suggest	a	90/10	split	though.”Well-balanced	menus	built	around	fruit,	vegetables,	lean	protein,	and	whole	grains	will	help	you	feel	full,	and	due	to	the	fiber	and	water	content,	keep	your	system	working.	However,	since	weight	loss	is	all	about	burning	more	calories	than
  you	consume,	you	still	have	to	practice	portion	control.	Talia	Koren,	who	blogs	at	WorkweekLunch.com,	lost	10	pounds	following	the	80/20	rule.	“Restrictive	eating	rarely	makes	anyone	truly	happy	because	it’s	extremely	difficult,”	Koren	wrote.	“Some	control	is	good,	but	when	you	set	too	many	rules,	you	eventually	find	yourself	back	at	square
  one.”Koren	followed	a	weekly	plan,	but	others	prefer	the	daily	regime	of	two	healthy	meals	and	snacks	per	day	and	one	indulgence.	For	Koren,	prep	and	planning	involved	considerable	time	and	effort,	but	she	says	that	having	nutritious	food	always	available	(she	packs	her	lunch	and	does	not	dine	out	frequently)	helped	keep	her	on	the	80/20
  track.Another	positive	aspect	of	the	80/20	diet	is	that	it	removes	the	angst	we	often	feel	when	we	indulge	in	nondiet	food	like	cupcakes,	cookies,	ice	cream,	and	the	like.	“Losing	the	shame	of	having	a	favorite	food	every	once	in	a	while	may	in	turn	deflect	an	entire	binge,”	Kirkpatrick	said.Time	and	money	can	be	a	negative	factor	in	following	the	80/20
  diet.	Since	fresh	food	and	good	cuts	of	lean	protein	can	be	more	expensive	than	boxed,	frozen,	canned,	and	fast	food	options,	you	may	have	to	stretch	your	budget	a	bit.You’ll	also	have	to	be	organized	and	able	to	commit	time	to	meal	prep.For	instance,	Koren	prepares	meals	on	Sunday	and	Wednesday	for	the	following	days,	and	makes	good	use	of
  sealable	plastic	containers.	Find	out	if	meal	prepping	with	plastic	food	containers	is	sabotaging	your	diet.Not	doing	the	calculations	correctly	could	also	be	a	drawback,	Kirkpatrick	added.	“If	20	percent	turns	into	40	percent	and	the	healthy	items	only	fall	into	60	percent	range,	then	you	run	into	problems,”	she	told	Healthline.	“This	is	about	small
  amounts	of	things.	If	starting	small	turns	into	larger	portions	and	unhealthy	foods,	this	is	not	the	right	plan	for	you.”	To	date,	there	is	no	science	behind	the	80/20	diet,	but	a	study	published	in	Obesity	Facts	in	2014	attests	to	the	theory	behind	this	diet.	Researchers	found	that	you	can	still	lose	weight	after	small	splurges	if	you	compensate	and	eat
  healthy	most	of	the	time.The	study	adds	that	even	if	you	do	not	lose	weight,	you’ll	be	healthier	overall	and	may	have	a	lower	risk	for	conditions	such	as	heart	disease,	high	blood	pressure,	and	cancer.Diets	that	promise	quick	and	painless	weight	loss	might	work	initially,	but	they	seldom	hold	steady	in	the	long	run.	What	does	work	are	making	lifestyle
  changes	and	readjusting	your	thinking	about	food.	The	80/20	Diet	approaches	both	the	physical	and	mental	aspects	of	weight	loss,	and	might	be	a	sensible,	sustainable	method	to	lose	weight	and	stay	healthy.	Hate	diets?	Then	you'll	love	this.	Instead	of	counting	calories	or	multiplying	fat	percentages	(and	tearing	your	hair	out),	try	this	amazingly
  simple	weight	loss	concept:	Look	hard	at	your	plate.	Divide	it	into	two	sections;	fill	about	half	or	more	with	vegetables	and/or	fruits	and	the	remainder	with	roughly	equal	amounts	of	starch	and	a	high-protein	food.	Then	watch	the	weight	come	off.	Even	better,	this	way	of	eating	may	help	prevent	cancer,	heart	disease,	and	other	common	killers.	Our
  reader	testers	dropped	pounds,	got	fitter,	and	felt	better	after	just	2	months	of	following	this	simple	weight	loss	strategy.	Now	you	can	too.By	using	your	plate	as	a	weight	loss	tool,	you	no	longer	have	to	remember	confusing	details	about	diet	portions	and	servings,	says	Netty	Levine,	RD,	a	nutritionist	at	Cedars-Sinai	Medical	Center	in	Los	Angeles.
  That's	the	beauty	of	this	divided-plate	concept:	built-in	portion	control.	"You	fill	the	divided	plate	once.	If	you're	still	hungry,	have	another	plate	of	vegetables,	and	then	you're	done.	It's	that	simple,"	says	Levine.	And	with	a	plate	half	filled	with	vegetables,	there's	no	room	for	the	megacalorie,	gigantic	burgers	and	pasta	"hills"	notorious	for	contributing
  to	the	obesity	epidemic.	"Everything	today	is	supersized,	and	people	are	confused	about	how	much	they	really	should	eat,"	says	Nancy	Vuckovic,	PhD,	investigator	at	Kaiser	Permanente	Center	for	Health	Research	in	Portland,	OR.	"The	overweight	people	coming	into	my	office	are	not	eating	a	cheeseburger,	they're	eating	supersized	meals	with	giant
  burgers,	mounds	of	fries,	and	huge	sodas,"	says	Levine.	The	divided	plate	strategy	eliminates	this	problem,	since	there's	simply	not	room	for	all	that	meat	and	starch	when	half	the	plate	is	filled	with	veggies	and/or	fruits.	It	brings	out-of-control	portions	back	down	to	size.	And	you're	still	eating	enough	food	to	feel	full	and	satisfied.Breakfast	Plate
  PowerYou	still	think	in	terms	of	fruits/veggies,	starch	(whole	grains),	and	protein	(milk	or	eggs),	but	they	don't	always	fit	neatly	on	a	plate.	Remember:	You're	still	aiming	for	half	or	more	of	the	meal	to	be	fruits	and	veggies.	Here	are	some	sample	meals:	Fruit-topped	whole	grain	cereal	with	milk	and	a	glass	of	orange	juice	Vegetable-stuffed	three-egg-
  white	omelette	with	whole	grain	toast	and	fruit	or	juice	Two	whole	grain	waffles	smothered	in	chopped	fruit	with	yogurt	or	milk	Fruit	or	juice	with	a	small	bran	muffin	and	low-fat	milk	[pagebreak]Lunch	Plate	PowerThe	rule	remains	for	weight	loss:	At	least	half	of	your	meal	should	be	vegetables	and	fruits.	(When	using	a	plate,	opt	for	a	traditional	8-
  inch	luncheon	plate.)	Consider	bread,	tortillas,	potatoes,	or	beans	as	your	starch	(beans	double	up	for	both	starch	and	protein).	Make	a	pledge	to	always	finish	your	veggies	or	fruits	first.	If	you	have	room,	you	can	finish	the	rest	of	your	meal.	Some	sample	meals:	Sandwich	filled	with	two	or	three	slices	of	lean	meat,	poultry,	a	few	spoonfuls	of	reduced-
  fat	tuna	salad,	or	a	veggie	burger	patty,	with	a	salad,	fruit	salad,	or	vegetables	Black	bean,	lentil,	or	other	bean-based	soup	with	a	salad	or	side	dish	of	vegetables	or	fruits	Baked	potato	with	a	cup	of	broccoli	or	other	vegetable	and	reduced-fat	cheese	Large	salad	topped	with	grilled	chicken/lean	beef/seafood	(deck-of-cards-size	portion)	and	one	or	two
  slices	of	whole	grain	bread	Burrito.	One	tortilla	stuffed	with	beans	and	chicken	with	a	salad	or	large	side	dish	of	vegetables	or	fruits	Dinner	Plate	PowerYou're	in	luck	when	you've	got	the	good	ol'	meat/vegetables/starch	offering,	but	casseroles	and	other	mixtures	take	some	imaginative	dissection.	Just	remember	the	half	fruits	and	veggie	rule,	and
  you're	good	to	go.	Some	sample	meals:	Traditional	meat	and	potatoes.	About	half	of	the	plate:	salad	or	cooked	vegetables;	one-third	to	one-quarter	of	the	plate:	deck-of-cards-size	fish,	poultry,	or	lean	meat;	final	quarter:	rice,	roll,	polenta,	or	other	starch	Lasagna,	tuna	noodle	casserole,	or	other	starchy	mixed	dish.	Make	it	about	one-third	of	the	plate
  total,	no	more	than	a	cup's	worth,	and	fill	the	other	two-thirds	with	salad	or	vegetables.	Stir-fry.	Make	it	three-quarters	vegetables	and	one-quarter	meat,	poultry,	or	seafood.	Fill	the	plate	three-quarters	with	stir-fry	and	one-quarter	with	rice.	Pasta.	Stretch	1	or	1	1/2	cups	of	pasta	with	an	equal	amount	or	more	of	vegetables.	Throw	in	a	few	pieces	of
  shrimp,	chicken,	or	soy	"meat"	for	protein	and	flavor.	Sprinkle	Parmesan	or	low-fat	cottage	or	ricotta	cheese	on	top.	[pagebreak]Restaurant	TipsThe	key	to	weight	loss	here	is	communication	with	the	server.	Bring	in	a	quick	sketch	of	the	ideal	plate;	let	the	waiter	guide	your	choice.	In	fast-food	restaurants	and	diners	where	the	staff	may	not	be	helpful,
  order	a	la	carte	or	side	dishes	in	the	proportions	you	want.	Inquire	about	portion	size;	if	it's	huge,	ask	the	waiter	to	split	yours	in	half	in	the	kitchen	and	refrigerate	the	doggy	bag.	Or	split	it	with	your	dinner	partner.	Rotisserie	chicken	joints	are	easy	in	terms	of	plate	division,	but	beware	the	creamed	spinach	and	roasted	potatoes,	which	are	loaded
  with	fat.	Get	the	mixed	vegetables	or	corn	(unless	it's	creamed).	There's	one	potential	pitfall	to	the	plate	concept:	piling	food	up	too	high.	The	rule	here:	Go	sky-high	with	fruits	and	veggies	if	you	like;	but	keep	the	portions	of	starch	and	protein	to	no	more	than	3/4	to	1	inch	high.	This	plan	helped	Donna	Rosen,	a	57-year-old	Cleveland	homemaker	with
  diabetes,	lose	80	lb.	"That	plate	tells	me,	'You	want	noodles?	Fine,	here's	how	much	you	can	have.'	Without	it,	I'd	double	or	triple	my	portions.	I	lose	control	easily,	so	I	need	something	to	guide	me,"	she	confesses.	The	plate	is	designed	to	provide	400-	to	500-calorie	meals,	says	co-inventor	Kim	Gorman,	RD,	a	research	dietitian	and	exercise	physiologist
  at	Akron	City	Hospital	in	Ohio.	She	says	that	the	plate	has	helped	her	patients	lose	20	to	50	lb	over	a	6-month	period.	"Most	have	dieted	every	which	way	including	lots	of	fad	diets,	and	they	were	ready	to	throw	in	the	towel,"	she	says.	The	reason	this	method	works	when	diets	fail,	according	to	Gorman	and	Levine,	is	that	people	finally	learn	how	to	eat
  in	a	healthy	way.	"It's	eating	instead	of	dieting;	people	learn	to	make	a	balanced	meal,	and	they	can	include	foods	they	like,	just	not	excessive	amounts	of	them,"	explains	Gorman.[pagebreak]Prevent	Disease	Too!Not	only	are	dietitians	using	divided-plate	plans	for	weight	loss,	but	the	American	Institute	for	Cancer	Research	(AICR)	in	Washington,	DC,
  has	also	been	harnessing	the	power	of	plates	to	fight	cancer!	In	a	campaign	titled	"The	New	American	Plate,"	the	AICR	has	released	a	set	of	free	brochures	as	well	as	a	placemat	you	can	buy	showing	the	plate	portions	they	recommend	to	stave	off	cancer	and	promote	weight	loss	(a	cancer	fighter	in	itself).	The	AICR	recommends	portions	similar	to	the
  ones	described	above	with	some	slight	variation.	"Our	rule	of	thumb,	using	a	standard	9-	or	10-inch	dinner	plate:	Plant-based	foods	such	as	vegetables,	fruits,	whole	grains,	and	beans	should	cover	two-thirds	or	more	of	the	plate.	Meat,	fish,	poultry,	or	low-fat	dairy	should	cover	one-third	or	less	of	the	plate,"	explains	Melanie	Polk,	RD,	director	of
  nutrition	education	at	AICR.	These	plate	strategies	fight	disease	because	of	all	the	fruits	and	vegetables	they	include,	says	James	Shikany,	DPH,	assistant	professor	of	medicine,	division	of	preventive	medicine,	University	of	Alabama	at	Birmingham.	"Studies	of	diet	and	disease	indicate	that	the	quarter	of	the	population	with	the	lowest	intake	of	fruits
  and	vegetables	has	double	the	rate	of	the	most	common	cancers,	such	as	colon,	breast,	and	prostate,"	he	says.	While	he's	a	big	fan	of	all	produce,	Dr.	Shikany	suggests	making	the	following	staples	in	your	diets:	cruciferous	vegetables	such	as	broccoli	and	cabbage;	spinach,	kale,	and	other	dark	leafy	greens;	orange-fleshed	fruits	and	vegetables	such
  as	sweet	potatoes,	carrots,	peaches,	and	citrus	fruits.	"Each	of	these	groups	contains	its	own	disease-fighting	compounds,"	he	explains.[pagebreak]Plate	Power	ToolsTry	these	products	to	help	you	balance	and	size	meal	portions.	From	the	American	Institute	for	Cancer	Research	(AICR):	three	free	brochures	detailing	the	program,	with	weight	loss	tips,
  recipes,	and	a	portion	wheel.	A	placemat	with	life-size	drawings	of	vegetables,	rice,	and	chicken	on	a	plate	is	also	available.	Cost:	brochures	and	wheel	free;	$12	for	a	set	of	four	placemats.	To	order,	call	(800)	843-8114	or	go	to	www.aicr.org.	Perfect	Portions	Diet	Dish:	a	translucent	dish	(sectioned	off	for	various	types	of	food)	that	fits	into	a	sturdy
  plastic	base.	Comes	with	10	different	disks	that	you	slip	between	the	base	and	the	see-through	plate	that	offer	portion	tips	for	different	meals.	Includes	a	wallet-size	card	of	restaurant	tips.	Cost:	$19.99.	To	order,	call	(888)	889-0899	or	go	to	www.perfectportions.com.	The	Diet	Plate:	a	charming,	earthenware	dinner	plate	imported	from	the	UK.	Its
  pattern	includes	a	measuring	tape	motif	delineating	the	various	sections	of	the	plate	(vegetables,	starches,	meats)	and	even	a	cheese	square	denoting	1/2	oz.	"Salad	is	unlimited,	and	if	there's	not	room	on	the	plate,	use	a	side	dish,"	recommends	inventor	Kay	Illingworth.	Cost:	approx.	$30,	depending	on	exchange	rate.	To	order,	go	to
  www.thedietplate.com	or	call	011-44-1457-862446.	(This	is	an	international	call.)	This	content	is	created	and	maintained	by	a	third	party,	and	imported	onto	this	page	to	help	users	provide	their	email	addresses.	You	may	be	able	to	find	more	information	about	this	and	similar	content	at	piano.io
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