My Free Diet Plan That Works

When creating My FREE Diet Plan, we first had to research several of the world's famous Weight Loss Programs and Diet Plans being used today or that have come and gone like your Weight Loss and Weight Gain over the last several years.

And like most of these Weight loss programs and diet plans, we found things that made these diet programs great and we also realised that some of the core values and philosophies of these diet plans just flat out do not provide what we believe are the important fundamentals of any long term Weight Loss Program that puts your health as the number one priority.

So when you look at our My Free Diet Plan, you will quickly begin to realise why we chose not to build a cookie cutter

Weight Loss Program, because we know that

“One Size Does Not Fit All” when it comes to losing weight and reducing your body fat percentage in a healthy long term way.

We focused on providing YOU, our Weight Loss Client, with a diet plan that delivers complete and balanced nutrition to help support natural permanent weight loss and body fat reduction.

In Other Words, Your Complete and Balanced Healthy Meal Plan is guaranteed to help you Burn Fat, Build Muscle and Lose All the Weight you want So you can live a healthy, fit and happy life.

My Free Diet Plan was Built around Chef Created and Designed Fresh Whole Natural Food Recipes that are Complete and Balanced in Nutrition.

What are the nutrition fundamentals of My Free Diet Plan?

Eat 5-6 small meals Per Day – it’s very important to provide your body with the opportunity to metabolise your meals in small bites so that you can feed your body with a steady stream of energy and nutrients that help support your daily lifestyle of fitness or health activities.

Reduce your Daily Sugar Intake - we should all realise by now that sugar in its natural state, in fruit juices, or hidden forms like high fructose corn syrup or other added sweeteners, are driving some of the ongoing obesity problems in the world today.

Keeping your Daily caloric intake of all forms of sugar low helps support a sound and quality fresh balanced diet plan. Blood sugars must remain balanced throughout the day and high sugar diets will spike your blood sugar levels and not support a lifelong weight loss or diet plan. Eating lots of Sugar can just flat out help you store all these empty calories as fat on your body.

Eat every 2-3 hours - keeps blood sugar in check during the day and also helps rev up your metabolism to burn more energy. Never allow your body to go hungry for quality energy or when you do eat, your blood sugar spikes or if you wait too long between meals, your blood sugars will drop to very low levels.

Consume low or Zero-calorie beverages – Save your calories for high quality fresh wholesome food products and make your daily liquid intake low or NO Calories.

“My Free Diet Plan” Smart Calorie Beverage Choices:

* Regular or Decaffeinated Coffee - Hold the Sugar and Watch the Fat with your Creamer for your coffee.

*Green Tea or other high-quality Tea - served hot or iced - Served with NO Sugar or sweetened with Stevia or Splenda.

* Bottled or Filtered water - Drink at least 64 oz per day

* Diet Soda in limited quantities - (Splenda Sweetened Preferred)

* Crystal Light Type Zero or Low-Calorie Beverages

“My Free Diet Plan” Smart Vegetable Choices:

Eat Vegetables with every meal – Good quality high fibre nutrient-dense dark coloured vegetables should be at the core of every high-quality diet plan and My Fresh Balance Diet Plan focuses on making vegetables a core fundamental in our complete and balanced diet program.

Focus on Dark Green & Colourful nutrient-dense vegetables that are high in fibre, vitamins and minerals.

* Broccoli, Broccolini & Broccoli Rabe

* Spinach or other Dark leafy Greens – Like Turnip or Mustard Greens

* Asparagus

* Green Beans

* Brussel Sprouts

* Tomatoes – in all forms – Plum, Grape, Cherry and Vine Grown

* Sweet Potatoes or Yams – After Fitness or Cardio Training Meals Only

* Peppers – Think Colour Red, Yellow, Orange, and Green

* Onions and Garlic – an excellent flavour enhancer and the main ingredient to many recipes.

“My Free Diet Plan” Lean High-Quality Protein Choices:

• Eat a Lean Complete Protein with every meal – a high-quality lean protein source is crucial in helping balance your diet plan out and provide an important protein energy source for each of your meals.

• You should consume certain amounts of protein - 20 grams (80 calories) if you’re a woman or 40 grams (160 calories) - if you are a man at every meal.

* Salmon or Albacore tuna - high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – Focus on eating Wild Caught and Not Farm-Raised Fish

* Scallops, Shrimp, Clams and Crab Meat – High in protein and low in fat

* Lean Chicken or Turkey Breast – Unprocessed organic is the best

* Lean Ground Beef – at least 94% lean

* Lean Cuts of Beef – grass-fed organic variety if possible - Eat One Time Per Week

* Lean Veal Cuts of meat – Naturally Lean - organic if possible

* Buffalo or Bison – Naturally Lean - grown organic if possible

* Egg Whites or Egg Substitute made from whites

* Eggs Organic and Omega 3 Rich – fed with Flax meal – mix with egg whites for your meals

* Low Fat or No-Fat Dairy products – 1% unsweetened yoghurt or cottage cheese or low, reduced or non-fat cheeses.

* Supplements from Protein Powders – this should include 100% whey proteins as well as casein and other protein blends.

“My Free Diet Plan” Healthy fat choices:

• Eat Healthy Fats balanced within your diet plan – it is essential to blend into all your meals some form of healthy fats to support your Fresh Balance Diet Plan. Focus on a blend of saturated, monounsaturated and polyunsaturated fats throughout your daily fresh balanced meal plan.

* Olive Oil – monounsaturated

* Avocados – high in fibre and good quality monounsaturated fats

* Flax seeds Ground or Flax Oil – Excellent heart-healthy fats and High in Omega 3 Fatty acids – great polyunsaturated fat

* Light Butter – Half the Fat and Cholesterol of Regular Butter

* Peanut Butter – Smart Balance Natural is an excellent choice since it has flaxseed oil added to improve the healthy fat content and has NO Refined Sugar Added.

* Fish Oil and Fish Oil Supplements – High in Omega 3 Fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

* Nuts – excellent choices are Almonds with skin raw and unsalted, walnuts, and pecans all of these are monounsaturated fats.

** Nuts are very calorie dense so keep your daily portions in check and watch your daily caloric intake from nut sources **

“My Free Diet Plan” Whole Natural Fruit Choices:

• Eat Natural Whole Fruits throughout the Day - there is nothing better to incorporate into your meals or as a midday snack than a piece of nutrient-dense fruit from its most natural state.

** Note: Fruit Juices Should be Restricted**

Very high in natural sugars that will spike your insulin production and increase your blood sugar soon after consumption. You should eliminate any/and all fruit juices from your My Free Diet Plan.

* Berries – Black, Rasp, Blue, or Strawberries – These excellent natural fruits are great in a bowl by themselves or incorporated into a dessert favourite. High in antioxidants the darker the better when it comes to the berry family. Recent USDA studies show that Wild Blueberries deliver a potent antioxidant punch they have the highest antioxidant capacity per serving, compared with more than 20 other fruits.

* Apples with the skin – High in fibre and excellent on their own, with some peanut butter as a midday snack or as an ingredient for dessert or your favourite lean protein dish. Scientific Researchers are discovering new reasons to eat “An Apple a Day.” Phytochemicals found in Apples may fight some types of cancers, help reduce cholesterol damage and promote healthy lungs.

* Oranges – from the natural state - Most people know that citrus fruit provides vitamin C, but many are not aware that citrus can help control appetite, reduce the risk of coronary heart disease, lower cholesterol levels and protect the body against diseases...all thanks to the fruit's unique nutrient profile.

* Grapefruit – from the natural state - “Grapefruit packs in lots of nutritional goodies, supplying a heaping dose of vitamin C, folic acid, and potassium — all of which protect your heart,” says Dr Barry Sears in his book The Top 100 Zone Foods. “Pink grapefruit is relatively rich in antioxidants, and ruby red grapefruit provides a bonus: lycopene, the phytochemical that helps prevent the ‘bad’ (LDL) cholesterol from oxidising and damaging artery walls.”

* Kiwi – is the most nutrient-dense of all the major fruits. Many people already know that kiwifruit is packed with more vitamin C than an orange.

* Mango - One medium mango, about 10 1/2 oz., is a mighty impressive, self-contained package of vitamins, minerals and antioxidants that only packs 135 calories. Like most fruits, the mango is low in protein, about 1 gram for a medium size, but you can certainly benefit from its 3.7 grams of fibre.

“My Free Diet Plan” Key Fundamentals for Success:

* Eat Whole Foods from their Most Natural State – we realise that most people live an extremely busy lifestyle today and that convenience especially when it comes to fast food and fully prepared selections have exploded in terms of consumption in today’s food choices. We also know that the obesity levels in young people today are on an epidemic rise as we continue to search for faster, quicker ways to feed our bodies daily.

* Get back to the basics – simple nutrient-dense natural foods are the best road to travel for fitness and health

* We are what we eat – If you eat from a box then you might get a shape like a box.

* Plan and Prepare in advance – Build a meal plan road map to success

* Meal Planning Strategies are crucial – Plan your meals and work your meal plan

* Shopping Strategies are fundamental – Work the perimeter of the store

* Variety is the Spice of Life – Yes we need to eat whole foods from the most natural state, but we must also select a broad base of foods to help provide complete and balanced nutrition.

* Macronutrient Balance – Carbs, Fats and Proteins – all supporting each other in the right balance

* Micronutrients – Getting those complete vitamins and minerals that are vital to our long term health.

* Use Protein Supplements – when time is not on your side, you live a busy lifestyle and you need to keep your protein and another nutrient intake up.

* Take a good quality Multi-vitamin - daily to fill in those nutrient gaps from your meal plan

* Fish Oil Supplementation – it is tough to get enough Omega 3 Fatty acids in a diet and it’s important for weight loss and healthy living to use a good quality fish oil supplement that will provide you with those all-important EFA in your diet.

“My Free Diet Plan” Daily Nutrition Habits:

Everyone is Searching for the Best Way to Lose Weight, Get in Shape and Improve their overall Personal Fitness & Health...

Most Diet Plans and Weight Loss Programs fall way short of the mark in providing Complete and Balanced Nutrition since most diet programs are nothing more than calorie cutting fluffed up starvation diets. No More Starving yourself, when you understand how

My Free Diet Plan utilises a scientific approach to Proper Nutrition that is Complete and Balanced...

My Free Diet Plan is your Perfect Healthy Meal Planning Solution that is built around certain core fundamentals that include both our Top 10 Eating Meal Plan Habits and also understanding your body type and how to fuel your body based on how you're made up:

My Free Diet Plan Habit #1 - Eat Every 2-3 Hours to keep your blood sugar spikes level throughout the day and also to keep your body fueled equally throughout the day. This will help in the struggle when most people don't eat and then they get a binge type feeling for a low-quality food choice that breaks one of your important habits.

My Free Diet Plan Habit #2 - Eat complete, lean high-quality protein with each meal for the day - This includes your in-between meal snacks.

My Free Diet Plan Habit #3 - Eat nutrient-dense dark-coloured vegetables with each meal during your day.

My Free Diet Plan Habit #4 - Eat dark coloured veggies and whole natural fruits with all your meals; starchy carbs only after your resistance training or cardio workouts

My Free Diet Plan Habit #5 - Eat healthy fats daily in your diet plan.

My Free Diet Plan Habit #6 - Don't drink beverages with more than ZERO calories - Save your calories for the foods you enjoy and don't get a large part of your caloric intake daily from empty liquid non satisfying calories.

My Free Diet Plan Habit #7 - Eat whole natural foods from as close to the earth as possible (Meaning Very Little or NO processing of them) instead of dietary supplements whenever possible

My Free Diet Plan Habit #8 - Plan Your Meals Ahead and prepare as many meals in advance as possible - The more you are organised the better habits and long term results you will create.

My Free Diet Plan Habit #9 - Eat as wide a variety of good whole nutrient-dense foods as possible - This guarantees you consume a good balance of macronutrients and also vitamins and minerals in your daily diet plan.

My Free Diet Plan Habit #10 - Plan to Cheat or Break The My Free Diet Plan Rules NO more than 10% of the time - Don't deprive yourself of the things you enjoy, but Bingeing on High Sugar, High Bad Fat, Refined White Flour Foods should be limited to no more than 10% Max. of your total meals consumed in a week.

Understanding Your Body Type

The three somatotypes—endomorph, mesomorphic, and ectomorphic—are basic classifications of animal body types according to the prominence of different basic tissues types, roughly: digestive, muscular, and nervous tissues.

They form the core of a theory, developed in the 1940s by American psychologist William Sheldon, associating body types with human temperament types.

This linkage is fairly simplistic and is seen as outdated in physiological science, but the account of somatotypes is still probably valid if the limited way to sort basic body types.

Somatotype theory

Using anthropometric methods Sheldon studied the photographed bodies of some 4,000 men from the front view, side view, and back view. He concluded that the physique of men can be divided into the contribution of three fundamental elements: the somatotypes. He named his somatotypes after the three germ layers of embryonic development: the endoderm, which develops into the digestive tract, the mesoderm, which is to become muscle, heart and blood vessels, and the ectoderm that is to form the nervous system. Sheldon’s “somatotypes” and their (presumed and supposed) associated psychological traits can be summarised as follows:

• Ectomorphic body type - is characterised by long arms and legs and a short upper body, and supposedly have a higher level of nervous tissue. They also have long and thin muscles. Ectomorphs usually have very low-fat storage; therefore they are usually referred to as skinny. An example would be an élite marathon runner.

• Mesomorphic body type - is characterised by a good rate of muscle growth and a higher level of muscular tissue while maintaining a lower level of higher cognitive functions. They have large bones, a solid torso combined with low-fat levels. It is also noted that they have wide shoulders with a narrow waist. An example is an Olympic gymnast.

• Endomorph body type - is characterised by an increased amount of fat storage, due to having a larger amount of fat cells than the average person, as well as higher levels of digestive tissue. They have a wide waist and a large bone structure. An example is a power weight lifter.

Changing somatotypes

The three-body type descriptions could be explained as differences in body composition, which can be altered by specific diets and training techniques.

After a period of significant weight loss, a person who was once considered an endomorph may begin to instead resemble an ectomorph. Likewise, an athletic mesomorph may begin to look more like an endomorph as he ages and loses muscle mass.

Sources

• William Sheldon. The Varieties of Human Physique: An Introduction to Constitutional Psychology. New York: Harper, 1940.

• The Varieties of Temperament: A Psychology of Constitutional Differences. New York: Harper, 1942.

• Varieties of Delinquent Youth: An Introduction to Constitutional Psychiatry. New York: Harper, 1949. • Atlas of Men: A Guide for Somatotyping the Adult Male at All Ages. New York: Harper, 1954.

• Emil M. Hartl, Edward P. Monnelly, and Roland D. Elderkin. Physique and Delinquent Behaviour: A Thirty-year Follow-up of William H. Sheldon’s Varieties of Delinquent Youth. New York: Academic Press, 1982.

• Psychology and Life, 7 ed. by Richard Gerrig and Phillip G. Zimbardo

Here's a quick nutrition index showing how you can individualise your My Free Diet Plan based on your goal set or body type.

Carb Tolerance: Excellent

Typical Goal: Gain Muscle

Typical Body Type: Ectomorph

Typical Activity If An Athlete: Endurance Activity

Carb Timing Rules: Should include sugary carbs during/after each resistance training or cardio session. Some starchy, whole grain, unprocessed carbs can be eaten at each other's meal. Veggies and fruits (3:1 serving ratio) should be eaten at each meal.

Carb Tolerance: Moderate

Typical Goal: Body Optimization

Typical Body Type: Mesomorph

Typical Activity If An Athlete: Intermittent Sport Athlete

Carb Timing Rules: Can include sugary carbs but only during/after resistance training or cardio workouts. Starchy, whole grain, unprocessed carbs can also be eaten at breakfast and post-exercise. They should be used in moderation during the rest of the day. Veggies and fruits (3:1 serving ratio) should be eaten at each meal.

Carb Tolerance: Poor

Typical Goal: Fat Loss

Typical Body Type: Endomorph

Typical Activity If An Athlete: Strength and Power Athlete

Carb Timing Rules: All starchy and sugary carbs should be included only during/after resistance training or cardio workouts if at all. Veggies and fruits (5:1 serving ratio) should be eaten at each additional meal.