There are many ways to achieving a reduced fat diet. Here are some examples:

Breakfast

·If you like butter or margarine on toast, only have it on last slice you eat. ·If you don’t feel like a solid breakfast, have a fruit smoothie. ·Mix up your own cereal from two or three types and give your creation a name.

Lunch

·If you eat lunch away from home, plan it night before. Make sandwiches before you go to bed. ·Try some thick vegetable soup with a fresh bread roll to dip. ·Invest in a cool bag to keep your lunch fresh.

Dinner

·Try oven-baked potato wedges with a salsa topping. ·Go for fresh pasta with a quick tomato and basil sauce. ·for dessert, have a piece of fresh fruit with a yoghurt topping.

Snacks

·Salsa dip with pretzels ·Plain fruit loaf ·Yoghurt ·Vanilla dairy custard.

Before a workout

·Small glass of fruit juice ·Banana and Custard ·Half a slice of toast with jam.

After a workout

·Fruit/canned fruit ·Wheat Bites ·Rice cakes with honey.

At Work

·On your desk – bottle of water or glass to use at water dispenser. ·In your desk – piece of fruit, small pull-top can of baked beans/creamed corn/stewed fruit. ·Bring a few ingredients from home to be combined at work. ·Keep some cutlery where you work.

On a Plane

·Order a special meal when you book your ticket. You’ll usually get served first. ·Ask for an extra roll or two.

At Hotel

·Take your own favourite cereal and reduced fat milk. ·Ask that foods be removed from snack bar. Eat your own low fat nibbles.

Take-Aways

Burger Bar – Plain grilled burger, skim milk milkshake.

Pizza Parlour – Gourmet pizza with lots of veggies, go easy on cheese.

Kebab House – A little meat with a lot of salad.

Sandwich Bar – Salad sandwiches/Rolls.

Club – A little meat, heaps of mashed/jacked potato and veggies, pasta/rice.

Indian – Lots of boiled rice, tikka, plain naan, dahl soup, raita.

Chinese – Lots of boiled rice, chop suey, steamed dishes, plain noodles.

Italian – Tomato-based dishes, plain bread.

Suggestions in General

1.Record your food intake to identify problem areas. E.g. emotional eating, unwanted hunger cravings, over-eating.

2.Pay specific attention to times when you over eat.

3.Try to avoid severe food restriction (like fasting, low calorie dieting).

4.When measuring your progress, monitor body fat levels, not weight throw scale out. 5.Aim for slow fat loss (one pound / week)

Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".

Visit Gary’s website at http://www.maximumfitness.com/

·A wide variety of foods. ·Regular and enjoyable exercise. ·Enough filling foods to avoid constant hunger. ·At least 1200 calories a day. ·Flexibility for treat foods and social occasions. ·A realistic goal of your best weight (not necessarily your lowest weight.)

Fact

A realistic weight loss is around one to two pounds per week. Fast weight losses are not fat loss but glycogen and water. If you lose weight quickly then you will probable return back to weight at which you started as quickly as it was lost.

Fiction

·Weight loss is quick and simple. ·Exercise is not necessary. ·Certain exercises can spot reduce. ·Carbohydrates (for example, bread, potatoes, rice, and pasta) are fattening.

So way to lose body fat and maintain muscle is to have a food program for life and more energy output. Increase amount of fruits, vegetables, non-fat dairy products, whole grains and beans that you eat.

Eliminate calorie-dense foods such as cookies, sugary desserts, chips, fries, pizza, candies, crackers etc. Research on people who have successfully lost a lot of weight and kept it off long term, shows that vast majority succeeded by consuming a low fat diet high in fibre coupled with strength training and cardiovascular activity. These are basics you'll need to aim for.

A sound weight loss-eating plan should:

·Be nutritionally sound, providing all nutrients you need. ·Never promise fast weight losses. ·Offer an eating plan based on real food. ·Allow you to eat out. ·Avoid expensive meal plans, products and supplements. ·Not avoid carbohydrate foods, e.g. bread, rice, pasta, cereals and potatoes. ·Make gradual dietary changes. ·Provide knowledge. ·Allow you to eat all foods ·Recommend physical activity.

Fat calories are more fattening than carbohydrate calories. Your body can easily convert fat you eat in food into body fat, so to lose weight you need to cut down on fats and foods that contain it.

Consider following steps to reduce fat in your diet.

·Use skimmed or skimmed milk in drinks, cooking and on cereals. ·Buy a non - stick frying pan. ·Buy a cheese slicer ·Cut visible fat from meat. ·Eat very little pastry. ·Learn how to read a food label. ·Substitute low fat yoghurt for cream. ·Remove skin from chicken and turkey. ·Eat fruit as snacks rather than eating chocolate and biscuits. ·Eat fewer burgers and sausages.

Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".