Category: Free Diet Plans

Angelina Jolie’s Diet Plan

Angelina Jolie is a busy mum of six, works tirelessly producing and acting in movies and always manages to look good. She stays in top form as she maintains a healthy and nutritious diet.  Her usual diet includes eating small meals at regular intervals. She sticks to high protein intake and tries to reduce starchy carbohydrates in her diet.

How Does it Work?

Cut carbohydrate content when trying to tone your body. However, do not completely eliminate them altogether from your diet as they are brain energy foods.

Eat foods that have high protein levels such as lentils, chicken and fish. They make your bones stronger and provide enough nutrients required for getting an athletic body.

Divide your day into 6 meals to provide enough food to your body every 3-4 hours, try not to have a huge gap between two meals is the best approach.

Keep alcohol and junk food for weekends or for your cheat days (only once a week)

Combine exercise with your diet plan.

Include nuts in your diet, they are healthy for brain, skin and body toning.

Drink plenty of water, at least 2 litres per day.

Breakfast should be the biggest meal of the day whereas it’s best to keep your dinner light. Think of it as a triangle from breakfast at the bottom of the base to dinner at the top.

Daily Eating Plan

Breakfast:

For the first meal of the day, she prefers: Egg white omelette on toasted English muffin with half teaspoon of coconut oil, no sugar oat bar, fruit.

Snack:

Fruit, light cheese (50g) and 3-4 rye crackers

Lunch:

Tuna Fish Sandwich:  Tuna fish mixed with low fat or non-fat mayonnaise and lettuce, tomato,   onion, celery orange or other fruit. Handful of baby carrots.

Evening Snack:

Bowl of fat free yogurt and raw almonds.

Dinner:

Her dinner is inclusive of:

Grilled or baked skinless chicken breast with baked potato or half small baked sweet potato steamed vegetables with half teaspoon of coconut oil.

Before bed snack:

Small tub of low fat cottage cheese with mixed berries and seeds.

The Paleo Diet-A Review

The paleo diet, also known as the caveman diet, was Google’s most searched-for weight-loss method from 2013 – 2016. The diet consists of foods that can be hunted and fished – such as meat and seafood – and foods that can be gathered – such as eggs, nuts, seeds, fruits, vegetables, herbs and spices.

It’s a regime based on the supposed eating habits of our hunter-gatherer ancestors during the paleolithic era, before the development of agriculture around 10,000 years ago.

That means cereal grains including wheat, dairy, refined sugar, potatoes and salt – as well as anything processed – are strictly off the menu. There is no official “paleo diet”, but it is generally seen as a low-carb, high-protein diet, with some variations on carbohydrate and meat intake.

Advocates say the Paleo diet is a long-term healthy eating plan that can help you lose weight and reduce your risk of diabetes, heart disease, cancer and other health problems.

Most studies on the Paleo-type diet are small, and more long-term research is needed to show conclusively whether or not it is as effective as some people claim. One 2008 study suggested the Paleo diet “could help reduce the risk of heart disease”. However, several limitations in the study meant it was not possible to say whether the Paleo diet was any more effective than any other low-calorie diets.

Pros:

The Paleo diet encourages you to eat less processed food and more fruit and vegetables. Reducing your consumption of high-calorie foods will reduce your calorie intake and help you lose weight.

The diet is simple and doesn’t involve calorie counting. Some plans go by the “80/20” rule, where you’ll get 99% of the benefits of the Paleo diet if you adhere to it 80% of the time. This flexibility can make the diet easier to stick to, so you are more likely to be successful.

Cons:

There are no accurate records of the diet of our Stone Age ancestors, so the Paleo diet is largely based on an educated guess, and its health claims lack scientific evidence.

Most versions of the diet encourage large amounts of meat, which runs counter to current health advice on meat consumption. Many versions ban dairy products and wholegrains, which form part of a healthy, balanced diet.

Like all high-protein diets, the Paleo can be expensive, depending on your choice of meat cuts. It’s impossible to follow without eating meat, seafood or eggs, so it’s not one for vegetarians!

Verdict:

Most versions of the paleo diet exclude key food groups, raising the potential for nutritional deficiencies unless careful substitutions are made, and dietary supplements may be necessary.

The diet has some positive aspects, so an adapted version that doesn’t ban any food groups – such as wholegrains, dairy and legumes – would be a better choice.

The diet lacks variety, so there’s a risk you’ll get bored quickly and give up. If you want to copy your palaeolithic ancestors, you’re better off mimicking their activity levels, rather than their alleged diet. 

Brad Pitt’s Fight Club Nutrition Plan

For anyone that has ever seen the movie “Fight Club” featuring Brad Pitt and Edward Norton will remember just how insanely ripped and lean Pitt was in his fight scenes. Apparently, he weighed just 70 kilos and had a body fat percentage of 6 per cent for the role. Part of this was obviously due to the workout routine he did, but also the diet plan he was following.

A high protein diet with six smaller meals spread out through the day is what worked for Brad. He went on a clean diet, supplemented with whey protein powder and protein bars.

The most important aspect of his eating plan was the amount of Omega 3,6,9. Every meal was packed with it. Remember EAT FAT TO LOSE FAT.

 

Breakfast

Eggs – 6 whites, 6 yolks
75 g oatmeal with raisins

Depending on his schedule, Brad would substitute the eggs for a protein shake blended with flaxseeds.

 

Mid-morning snack

Tuna on wholewheat toast, sprinkled with sunflower seeds and drizzle of olive oil (Omega 3,6,9)

 

Lunch

2 chicken breasts
75-100 g brown rice or pasta and green vegetables with olive oil and garlic dressing

 

Afternoon Snack (pre-workout)

Protein bar
Whey protein isolate shake
Banana and handful of almonds

 

Post-workout Snack

Whey protein shake
Banana

 

Dinner

Grilled fish or chicken
Brown rice or pasta
Vegetables and salad drizzled with olive oil and toasted sesame seeds

 

Evening Snack

Casein slow release protein shake, 25g protein/serving

Or low fat cottage cheese.

 

Protein

Protein powders are an excellent way of providing the body with the nutrients it needs to perform well before and after training. They are the secret weapon in any serious trainer.

Whey protein is a rich source of essential amino acids and is a natural, pure and high-quality protein.

Isolate is the purest form of whey protein and provides high-performance nutrition for the body to help with cellular repair, muscular growth, increased energy and metabolic maintenance.

Whether you want to bulk up or lose weight, dietary supplements will help you reach your goals faster, safer and with better results.

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90-Day Diet: Divided Nutrition

Authors of the sensational book “90-Day Diet of a Divided Nutrition,” Breda Hrobat and Mojca Poljansek offer us a 90-day meal plan representing a four-day cycle of divided food.

In their opinion, a similar food will allow not only to “throw off” up to 50 lbs for three months (depending on quantity of fats added in food and the sizes of portions), but also considerably accelerate metabolism.

Breda and Mojca assure that within the next three months after a 90-day diet you will lose 6 lbs, without any efforts. Necessary to be limited to fruit for breakfast, maintain an operation schedule for food and do not combine incongruous products, such as fibres with carbohydrates.

What is the 90-Day Diet?

At the heart of a 90-day diet, the known principle of a divided food lays for a long time.

However, authors have gone a little bit further, suggested eating certain combinations of products within a single day.

Breakfast is always identical – a piece of fruit or a glass of berries.

All days of the weight loss plan are divided into four-day cycles, during which you eat under the following scheme:

Day 1:

Proteins (mainly meat and dairy products supplemented with vegetables and a small slice of bread)

Day 2:

Starches (complex carbohydrates, such as beans, groats and root crops, with vegetables)

Day 3:

Carbohydrates (flour products without adding milk and eggs, and sweets such as cakes, ice-cream and chocolate)

Day 4:

Vitamins (it’s possible to eat only fruit, nuts and seeds, combining them with vegetables if you wish).

Each 29th day is unloading. These days do not eat – only drink pure spring water. The day of limited food intake should follow with vitamins and be accompanied by protein.

Besides that, authors of the 90-day diet demand observance of the schedule of food.

The basic food intakes should fall between 12:00 pm-20:00 pm. At this time, you can have lunch and dinner.

During the morning and at night, it is recommended to eat as less as possible – preferably just fruit, and drink lots of water and low-calorie drinks.

Drink at least two litres of water per day, and remember any natural unsweetened juices though considered part of separate food intake.

Every day during the diet, you eat a bigger portion at lunchtime. For dinner, you eat half that portion. If you’re hungry between meals, you can eat one piece of fruit.

Despite complexity and limitation, the 90-day diet has positive sides. It is undoubtedly pleasant for sweet lovers, as it combines a considerable quantity of fruit.

Plus, the 90-day meal plan offers carbohydrate days, during which you eat flour and sweet dishes.

What Can I Eat on the Plan?

PROTEIN DAYS:
Meat – any (beef, pork, veal, chicken meat, cony, turkey, etc.)

  • Fish,
  • seafood
  • Eggs
  • Cheese, cottage cheese, and any dairy products
  • Broth/stock, one glass (choose pre-made broth/stock cubes), drunk at dinner
  • Any vegetables cooked as you wish, except starchy ones, such as a potato
  • One slice of wholegrain bread

STARCHES DAYS:

  • Beans – any (string beans, peas, lentils and soya)
  • Rice, pearl barley, millet, buckwheat and other cereals
  • Vegetables – any, including a potato
  • Vegetable broth
  • During dinner, eat one slice of wholegrain bread

CARBOHYDRATE DAYS:

  • Flour products: flat cakes, macaroni, crackers, pizza crust
  • Groats: buckwheat, barley, millet and others
  • Vegetables – any, tomato sauces, spices
  • Bakery products without milk and eggs, like pancakes and cookies
  • Sweets for supper – one cake, a handful of small cookies or three scoops of ice-cream
  • A strip of dark chocolate – a necessity!

VITAMIN / FRUITS DAYS:

  • Fruit in any kind (add sweetener if you want to)
  • Dried fruits (better if preliminarily soaked in water, and the water can be drunk)
  • Nuts and sunflower seeds (1 portion – 25 g)
  • Fruit and vegetable juice
  • Fresh vegetables

Do Weight Loss Plans Like Theses Work?

Systems of the plan are effective for losing weight and weight maintenance. Nevertheless, the cumulative effect is reached by reducing the caloric content of a diet. You must have some discipline: refuse a cutlet or a bread piece. Your plate should also always, as a rule, be filled with low-calorie vegetables.

The theory of a separate food 90-day diet is not supported by the majority of scientists and dietitians. Moreover, nature offers us a wide variety of food products, including a mix of carbohydrates, fibres and fats.

We also have the “creations of human hands”, such as cakes, chocolate, cheese, soup or porridge. A person’s digestive system is adjusted on the mixed food, which is why it is not necessary to trust these kinds of weight loss plans unconditionally.

The type of plan draws the attention of sweet lovers because you can enjoy dessert every four days (certainly, in moderate quantities). However, do not be baited by this: the usual low-calorie diets will allow you to eat sweets every day.

It is important to remember one thing – it is not necessary to be overzealous and spend valuable calories on foods containing little substance. Inclusion of flour and sweets in a diet is necessary to avoid failures, which are practically inevitable when observing too-strict diets like the 90-day meal plan.

The idea of cyclic change of diets is not new. Periodic change of styles of food does not allow an organism to get used to a new diet; therefore, weight loss is not slowed down. Nevertheless, for this purpose it is unessential to go on any special diet.

Simply, a periodical change of caloric content in a diet (for example, 1200 calories on workdays, 1,500 calories on weekends and during days of limited intake of food (1-2 times a week), 900 calories).

Or you can mix things up to still enjoy your favourite foods. For example, instead of vegetable soups with meat, try squashes. To adhere to specific cycles is unessential – simply replace a diet when rates of weight loss are slowed down.

Finally, it is necessary to remember sports and physical activity. This part is especially important in weight reduction cases.

You should choose the kind of sports that you like. After all, you should be engaged in your sport for the rest of your life, lifestyle changes are what will help you keep the weight off.

Fast walking, dances or swimming will not only allow you to lose weight but can also improve the body, help you look younger and considerably better your mood and attitude.

Include in the complex of exercise for all groups of muscles, work with dumbbells, and also an extension and respiratory exercises. If you stick to this way of eating and exercising, there is no need for a 90-day plan that might feel impossible to follow.

Duke University Rice Diet

Duke University has devised a diet program called the Rice Diet. Which claims to help treat heart disease and prevent diabetes while rapidly losing weight.

The lifestyle program was created in 1939 by Walter Kempner. He was at the time, experimenting with the effects of rice among people suffering from hypertension and diabetes.

Since then, the Rice Diet has been teaching patients about the basics of fostering healthy lifestyle changes. Through constant monitoring, educational classes, and support from medical professionals.

History

Kempner discovered in his experiments that people who eat rice in their daily diet rarely suffered from high blood pressure and diabetes.

He eventually devised a diet plan of rice, fruit, juices, and sugar along with iron and vitamin supplements.

Since then, the Rice Diet program has been operated in Duke University in Durham, North Carolina, wherein patients are medically supervised over the course of two to four weeks while living near the university.

How It Works

The menu selection is limited at first, but participants get to have a wide range of food items over time, including a variety of rice.

The Rice Diet restricts its participants from sugar and processed foods, arguing that sugar and sodium stimulate the appetite. Calories are also limited from under 1,000 to a little over 1,200.

The Phases

The program consists of three phases.

Phase 1

In this phase, participants eat 2 fruits and 2 types of starches only for each of the three meals on the first day.

For the rest of the week, the Lacto-Vegetarian Rice Diet is introduced. This is where whole-grain cereal or bread and non-fat dairy are added.

Breakfast features one starch, one non-fat dairy, and one fruit. Lunch and dinner consist of three starches, three vegetables, and a fruit.

Phase One is meant to detox and prepare the body for weight loss.

Phase 2

In the second phase, each week begins with one day of Basic Rice Diet followed by five days of Lacto-Vegetarian Rice Diet.

On the seventh day, the Vegetarian Plus Rice Diet is introduced where one protein is added to the diet.

Breakfast consists of two starches and one fruit; lunch has three starches, three vegetables, and one fruit; while dinner includes three starches, three protein, three vegetables, and one fruit.

This phase has an increased intake of sodium that naturally occurs in whole foods.

Phase 3

The third phase is the called the Maintenance Phase. The diet is the same as phase two, but with more food choices.

Results

According to Duke University, participants lose an average of 20 to 30 pounds in the first month, with a weight loss of two to three pounds a week as long as they stick to the diet.