Are you ready to hear about the next big diet fad that no one is talking about? Are you ready to exchange a balanced diet for questionable dietary restrictions just to obtain your weight loss goals? Then look no further than April’s Diet of the Month! That’s right folks, today we are talking about the Taquitogenic Diet and all it has to offer! So if you’re curious about taquitosis and what it can do for you, just keep reading!

Disclosure: This post contains affiliate links and a lot of nonsense. This means I may earn a small commission at no extra cost to you when you shop using these links, which helps to make this blog possible. You can just ignore the nonsense. Thank you for your support!

What is the Taquitogenic Diet?

The Taquitogenic Diet is the latest and therefore most important innovation to hit the diet industry since the cabbage soup diet. That’s right folks! Never before has there been a diet plan that’s guaranteed to impact your health and wellness for years to come. Trust me, after following the Taquitogenic Diet for a few weeks, you’ll feel like a different person!

So what exactly is the Taquitogenic Diet? Though seemingly incoherent on the surface–yes, even confusing to the average person with common sense–the secret of the Taquitogenic Diet’s transformative power lies in its sheer simplicity and spurious scientific claims. I shall, however, endeavor to explain its key elements so that you, too, may begin to reap the benefits of the Taquitogenic Diet.

The Taquitogenic Diet is a way of eating based solely upon the consumption of taquitos. That is to say, you eat taquitos and only taquitos. This is essential for reaching a state of taquitosis–the pinnacle of human existence and function.

While some may argue that taquitosis is a sort of survival failsafe mechanism developed over thousands of years in the off-chance that there would one day be nothing to eat but taquitos, this is absurd. In reality, taquitosis is in fact the optimal metabolic state of the human body, creating a cascade of physiological adaptations that inevitably results in weight loss and changes to your health status.

So now that you’ve been handily convinced by the obligatory scientific rationale, let’s move on to the exciting part–the benefits!

Benefits of the Taquitogenic Diet

Just what are the benefits of a Taquitogenic Diet, you ask? Sure, you could focus on the inevitable weight loss that results from only eating taquitos day in and day out for weeks on end, but the Taquitogenic Diet offers so much more! Just check out these other great perks of eating taquito!

• Simplified grocery shopping
• Stream-lined meal planning and preparation
• Unique recipes (stun your friends and family!)
• Everyday is Taquito Tuesday
• You’ll never have to buy kale again
• Your kids will think this is the best fad diet EVER
• Ease of involuntary social distancing from friends and family

Your Taquito-friendly Shopping List

Grocery shopping for most diets is both expensive and onerous. Plus, who knows whom you’ll bump into in the grocery aisles! Nothing’s quite as embarrassing as being spotted with a cart full of fresh meat, whole grains, and leafy greens–am I right? With the Taquitogenic Diet, no one would even think to guess that you’re on a health kick–it’ll be our little taquito secret!

Ready to shop? Here’s a quick list of the taquito-friendly foods you’ll need.

• Chicken Taquitos
• Chicken & Cheese Taquitos
• Beef & Cheese Taquitos
• Steak & Cheese Taquitos
• Pork Taquitos
• Bean & Cheese Taquitos

Now I know what you’re thinking. There are just so many options to choose from! Remember that change doesn’t have to happen overnight. Start with ONE flavor variety and buy 10 or 12 boxes to last you for the week. When you’re ready to branch out and really get serious, here are a few more options to add to your taquitogenic shopping list:

• Extra-Crunchy Chicken Taquitos
• Extra-Crunchy Beef Taquitos
• Extra-Spicy Chicken Taquitos

What is not allowed on a Taquitogenic Diet?

Though many people are initially shocked and question the wisdom of restricting so many foods, just know that avoidance of these non-taquitogenic foods is essential for attaining taquitosis. So it’s okay.

Here are the foods that must be avoided to achieve taquitosis:

• Fruits
• Vegetables
• Dairy products
• Starches and grains
• Beans and legumes
• Meat, poultry, pork, fish, and seafood
• Butter, oils, fats, and nuts
• Anything else your mom said was good for you. She was wrong.

One question I often get from taquito-newbs is, What about tacos and burritos? Are these allowed on the Taquitogenic Diet? Unfortunately, tacos and burritos are NOT part of the Taquitogenic Diet. Adding either of these options to your diet would take your body out of taquitosis and ruin everything. You must only eat taquito-friendly foods.

The Taquitogenic Meal Plan

One of the fabulous benefits of the Taquitogenic Diet is the meal plan! You’ll be amazed at the variety of choices and how easy it is to throw these meals together. In fact, these dishes are so deceptively repetitive, you’ll feel like you’re just eating the same thing over and over again! Sound too good to be true? Check out this sample one-day menu!

Breakfast

• Bowl of Cheese Taquitos
• Hot cup of Extra-Crunchy Taquitos (optional)

~OR~

• Taquito Sunrise Smoothie (See my recipe below!)

Lunch

• Homemade Pizza (See my taquito-friendly recipe below!)

~ OR ~

• Chicken and Cheese Taquitos

Afternoon Snack

• Taquito Bomb (Recipe below!)

Dinner

• Taghetti with Taquito-friendly Meatballs (Recipe follows!)

~ OR ~

• Beef and Cheese Taquitos

Nutrient Analysis

So let’s crunch some numbers for our taquito-friendly sample menu! If you follow the plan and eat an entire box of taquitos, you’ll get in an average of 1540 calories, 70 g fat, 11 g saturated fat, 175 g carbohydrate, 7 g fiber, and 49 g protein. Looking next at our macronutrient breakdown, you’ll be getting in the perfect balance of macros with 41% of calories from fat, 45% from carbohydrate, and 13% from protein. It’s the ideal high-carb, high-fat lifestyle!

As you can see, despite all nutrition wisdom and recommendations, it truly is possible to lose weight on a Taquitogenic Diet! Sure, this plan racks up huge nutritional deficiencies, but…well…being in taquitosis is totally worth it!

Taquito-Friendly Recipes

One struggle many people face when starting a diet is having to give up the foods they love. Thankfully, the Taquitogenic Diet has you covered! With just a few clever substitutions, you can still enjoy your favorite foods–even pizza and pasta! From breakfast to dinner and everything in between, these delicious recipes will keep you satisfied and basking in a state of taquitosis.

Taquito Smoothie

I don’t know about you, but when I wake up in the morning, I like something refreshing and invigorating to start the day off right! If you’re like me, then you’re going to LOVE this Taquito Sunrise Smoothie! Made with all taquito-friendly ingredients, this special morning blend will super charge your day and empower your taquitogenic lifestyle. Even better? It’s a great use for those leftover taquitos from last night’s dinner!

The Taquito Sunrise Smoothie couldn’t be easier to make. Simply put 6 leftover chilled taquitos in your favorite blender, add water, and blend to a brown slurry! Breakfast is served–and the kids are gonna love it.

Taquito Bombs

Need a quick snack or an easy way to meet your taquito goals for the day? Taquito Bombs are the solution! Much like an energy ball, these little nuggets of bliss are made with all taquito-friendly ingredients and fit perfectly into your taquitosis lifestyle. Whether you’re looking to fuel up for your next workout or just keep up with the kids, these Taquito Bombs will help you blast through the day!

To make a small batch of Taquito Bombs, puree 6 cooked and chilled taquitos with 1-2 tablespoons of water until a thick paste forms. Scoop out walnut sized portions and begin to roll and shape into balls. To add a fantastic crunch, roll your taquito bombs in crispy taquito crumbs. They’re the perfect grab-and-go snack!

Taghetti with Taquito-friendly Meatballs

Spaghetti with meatballs is a weeknight classic, loved by all ages. But can it fit into the Taquitogenic Diet? Yes! With just a few sneaky tweaks, you can still serve up this family favorite without compromising your taquitosis lifestyle. Believe it or not, this dish is so delicious your kids won’t even know it’s not real pasta! They’ll be clamoring for more Taghetti and Taquito-friendly Meatballs!

So let’s dig into this recipe. To make the taqhetti, grab your hand-crank pasta maker and get ready for some fun! Begin by carefully unrolling a batch of microwaved and chilled taquitos. (If this seems absurdly difficult, do not be alarmed. This is normal.) Then scrape off the filling and set aside. Crank each taquito through your pasta maker on either the fettuccine or spaghetti setting. Chef’s choice!

Now let’s get on with our Taquito-friendly meatballs! If they look familiar, it’s because they’re really just the Taquito Bombs I made earlier. I just picked off the crunchy taquito bits and we’re good to go. Call it taquitogenic batch cooking.

Now that we’ve got our ingredients prepped, dinner’s practically served! Simply toss your delicious taghetti with the reserved filling, top with taquito-friendly meatballs, and enjoy! Your family will remember this meal for years to come. Their stunned silence just means they like it.

Friday Night Pizza (Taquito-friendly!)

Here at our house, pizza is a weekend tradition! While I normally would make a classic Italian crust with homemade sauce and fresh toppings, my homemade pie is hardly taquito. But not to worry! With a taquito-friendly crust and taquitogenic toppings, you can still enjoy a slice without compromising your goals. So gather your family round the table and dig into this mouth-watering pizza pie. It’s a recipe your whole crew is going to love!

Using a sharp paring knife, carefully insert the blade under the outer most layer of your cooked and chilled taquitos. Begin to slowly pry apart and unroll the taquito into a flat, circular shape. (Now if you happen to rip 10 or 20 taquitos into shreds trying to accomplish this, don’t sweat it. Consider it meal prep for tomorrow’s Sunrise Taquito Smoothie!) Once opened, smear the taquito filling around for your taquito-friendly pizza sauce.

Now that your taquito-friendly crusts are prepped and perfectly sauced, now comes the fun part–the toppings! Simply dice up your favorite taquito varieties and top up those little crusts for your own customized pizzas. The combinations are endless so feel free to get creative! Bake at 400 degrees for 3-5 minutes and enjoy!

How will I know if I’m in taquitosis?

When getting started on their taquitogenic journey, many people wonder, Am I really in taquitosis? How can I know for sure? Signs and symptoms will vary from person to person, but here you will find a list of the most common side effects of taquitosis.

• An epic case of the tell-tale taquito breath
• Increased urinary taquitones
• Appetite suppression
• Weight loss
• Greasy fingers
• Extensive nutrient deficiencies
• Decreases in performance of any kind
• Taquito-induced night terrors
• Digestive…issues
• Heartburn and taquito burps
• Involuntary social distancing

Final Thoughts

The Taquitogenic Diet isn’t right for everyone, but it’s still the best option we’ve got. If history and human behavior have shown us anything, it’s that the best way to lose weight is to eat nothing but miniature tacos. By embracing the taquitosis lifestyle, you too can change the course of your future and achieve your wildest dreams (just hopefully not those taquito-induced night terrors). As always, thanks for reading and keep chasing down your goals!

P.S. Just kidding! Happy April Fool’s Day everyone!

The post April’s Diet of the Month: The Taquitogenic Diet appeared first on The Diet Oracle.

Welcome back to The Diet Oracle! In today’s post, I’m sharing with you a meal plan for weight loss that’s perfect for anyone who’s ever struggled with stubborn pounds. Though weight loss plateaus can leave you feeling frustrating and deflated, they can be overcome! With personalized strategies and custom meal planning, you can get results and reach your goals!

In this installment of A Plan for Success, we’ve been looking at Evelyn’s story. She’s a busy wife and grandma who’d like to lose some extra weight but just can’t seem to make any headway. To muddle things further, Evelyn is going through menopause and suspects that her metabolism has been yet another victim of the ‘big change.’ Regardless of these setbacks, Evelyn is determined to do whatever it takes to lose those extra pounds and regain her fitness. After all, she’s got grandbabies to chase!

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop through these links, which helps to make this blog possible. Thank you for your support!

A Quick Re-Cap

Evelyn needs a meal plan for weight loss that will create a calorie deficit and deliver results. Because she has such little wiggle room in her calorie budget, we’ve got to make every bite count! In particular, increasing protein will help to protect her from muscle loss as she loses weight and cutting back on added sugar will ensure no calorie is wasted.

Though Evelyn loves to eat out with her hubby, regular restaurant dining will make it extremely difficult to reach her goals unless she is careful to make smart choices. If she’s serious about losing those unwanted pounds, she’ll need to eat more meals at home and make diet-savvy choices when she does eat out.

We’ve previously discussed Evelyn’s story and her personalized weight loss strategies in greater detail, but here is a quick re-cap of her battle plan for weight loss success:

• To lose approximately 1-2 pounds per week, follow a 1300 calorie plan combined with regular exercise.
• Measure all foods and log every bite using an online tool such as SparkPeople or MyFitnessPal.
• Increase protein intake to about 90-100 grams per day or roughly 30% of calories.
• Be aware of all added sugars and look for ways to cut back.
• Limit restaurant dining and when eating out, look for healthier options and smaller portions.
• Begin a strength training program, either at home or at a local gym.
• Get 45-60 minutes of moderate-intensity exercise most days of the week. Swimming and group exercise classes would both be great options.

Evelyn’s Meal Plan for Weight Loss

So let’s put all these strategies to work and build a meal plan that’s perfect for Evelyn’s lifestyle and her goals!

(Please note that the nutrition information provided is an estimate and will vary from brand to brand. Measuring all foods and using an online food tracker will ensure accuracy.)

Breakfast (350-400 calories)

• 6 ounces low-fat, plain Greek-style yogurt (I like Fage Total 2%)
• 2 tsp honey
• ¾ cup sliced strawberries (or other fresh fruit)
• 1 Tbsp sliced almonds
• ½ 100% whole wheat English muffin
• ½ Tbsp peanut butter
• Coffee with 1 Tbsp half & half or creamer (optional)
• 373 calories, 14 g fat, 41 g carbohydrate, 24 g protein

~OR~

• 1 slice 100% whole grain toast
• 2 eggs, cooked your way (use cooking spray as needed)
• 1 ounce lean Canadian bacon
• 1 medium pear (or other fresh fruit)
• Coffee with 1 Tbsp half & half or creamer (optional)
• 379 calories, 15 g fat, 38 g carbohydrate, 22 g protein

~OR~

Island Sunrise Smoothie (blend all ingredients together)

• ½ banana, sliced
• 2/3 cup frozen strawberries, peach, mango, and pineapple chunks
• 2 Tbsp rolled oats
• 1 Tbsp ground flax
• 5-6 ounce container vanilla Greek-style low-fat yogurt (I like Tillamook)
• ½ cup orange or pineapple juice
• ¼ cup crushed ice
• 376 calories, 4 g fat, 67 g carbohydrate, 20 g protein

Lunch (350-400 calories)

• Turkey sandwich on 2 slices 100% whole wheat bread with 3 oz turkey, lettuce, tomato, onion, mustard, and 1 Tbsp light mayo
• 1 string cheese
• 1 cup cucumber slices
• 364 calories, 12 g fat, 35 g carbohydrate, 35 g protein

~OR~

Cobb Salad:

• 2 cups salad greens
• 1 cup chopped fresh veggies (e.g. carrots, cucumber, celery, peppers, etc.)
• 2/3 cup diced extra-lean ham
• 1 hard boiled egg, sliced
• ¼ avocado, diced
• 2 Tbsp blue cheese crumbles
• 2 Tbsp Skinny Blue Cheese Dressing or other light dressing
• 408 calories, 24 g fat, 15 g carbohydrate, 31 g protein

~OR~

• 1 chicken apple sausage (e.g. Aidell’s)
• 1 cup lentil soup
• 2 Tbs feta crumbles
• 367 calories, 16 g fat, 35 g carbohydrate, 24 g protein

Afternoon Snack (<100 calories)

Though I don’t typically consider a supplement snack-worthy, these Adora disks are a rare exception!

• Adora Dark Chocolate Calcium Supplement–1 disk (30 calories, 500 mg Calcium, 500 IU Vitamin D)

~OR~

• ½ cup nonfat cottage cheese (calcium-fortified) (80 calories, <1 g fat, 5 g carbohydrate, 15 g protein)

~OR~

• 1 cup carrots with 2 Tbs hummus (80 calories, 3 g fat, 12 g carbohydrate, 3 g protein)

Dinner (400-600 calories)

Though eating out can make weight loss a tricky proposition, many restaurants now offer lower calorie fare. Do note that these calorie amounts are only for the listed items and do NOT include caloric beverages, appetizers, additional sides, or desserts. Don’t like these items? Just follow the links to take a closer look at other menu options!

• P.F. Chang’s: Ginger Chicken with Broccoli (without rice) (480 calories, 12 g fat, 2 g saturated fat, 41 g carbohydrate, 6 g fiber, 57 g protein)

• Chili’s: Mango-Chile Chicken (510 calories, 20 g fat, 3.5 g saturated fat, 50 g carbohydrate, 7 g fiber, 36 g protein)

• Outback Steakhouse: Victoria’s Filet Mignon with Home-style Mashed Potatoes and House Side Salad and Light Balsamic Vinaigrette (560 calories, 29 g fat, 13.5 g saturated fat, 28 g carbohydrate, 4 g fiber, 45 g protein)

• Applebee’s: Sweet & Savory Chicken (560 calories, 24 g fat, 4 g saturated fat, 41 g carbohydrate, 4 g fiber, 44 g protein)

Evening Snack

• Adora Dark Chocolate Calcium Supplement–1 disk (30 calories, 500 mg Calcium, 500 IU Vitamin D)

Nutrition Highlights

So let’s crunch some numbers!

Following this meal plan, Evelyn will get in an average of 1340 calories, 54 g fat, 123 g carbohydrate, and 97 g protein each day and provides approximately 20 g of fiber. This translates to 35% of calories from fat, 36% from carbohydrate, and 29% protein. Such a macronutrient breakdown will enhance her weight loss efforts, boost her fitness gains, and minimize the muscle loss that can occur when cutting calories.

Unless otherwise stated, Evelyn should make a point of sipping on calorie-free beverages throughout the day. Not only does dehydration make a person feel lousy, but thirst is often mistaken for hunger. The standard recommendation for 8 cups per day is a fine one and anything non-alcoholic will do. Even caffeinated beverages like coffee, tea, or the occasional diet soda will count toward your hydration needs. For other refreshing options besides plain H20, consider a fizzy seltzer with lemon slices or fruit-infused water. Delicious!

Though regular restaurant dining can be a real barrier to weight loss, this meal plan proves that it is possible to eat out without bouncing that calorie budget! With a little due diligence and some restaurant recon, you can find choices that fit with your plan. Obviously, some restaurants are better than others! But thanks to a growing demographic of diners who demand healthier options, it’s never been easier to find diet-friendly choices on the menu!

Supplements to Consider

Typically, anytime a person is getting in less than 1600 calories per day, it becomes quite difficult to get in all the vitamins and minerals needed for good health and to prevent deficiencies. Though food is truly the best way to meet your nutrient needs, supplements can help in a pinch. Here are a few for our friend, Evelyn, to consider.

For Bone Health

Calcium and vitamin D are both essential for bone health and older women need more. In order to get in the recommended 1200-1500 mg of Calcium and at least 600 IU of vitamin D per day, women ages 50 and up should consider a supplement.

If you’re a chocolate lover, I highly recommend the Adora Dark Chocolate Calcium Supplement. Each delicious disk provides 500 mg of calcium carbonate, 500 IU vitamin D, 40 mg of magnesium and only 30 calories. Who knew getting your chocolate fix could be good for your bone health, too?

Viactiv Calcium Chews are another great option! Like a chewy caramel or Tootsie Roll, Viactiv Chews are a sweet treat for strong bones. Each chew provides 650 mg calcium, 500 IU of vitamin D, and 40 mcg of vitmin K with only 20 calories per chew.

To Prevent Deficiencies

Because Evelyn’s plan entails eating less than 1600 calories per day, a basic multi-vitamin supplement would be smart addition. Though food is the best way to get in those vitamins and minerals, a supplement can help make up the difference and prevent deficiencies.

For Menopausal Symptoms

For most women, menopause is no walk in the park. From hot flashes and fatigue to weight gain and mood swings, the ‘big change’ certainly brings its challenges. To help control these side effects, many women have found relief from supplements. Though such supplements have varying degrees of supportive clinical evidence and safety, it’s worth talking about these options with your health care provider. Remember that just because something is ‘natural’ doesn’t mean it is safe and many supplements can interact with prescription medications!

Embrace Change!

If you, like Evelyn, find yourself in a season full of change, seize the day and embrace the changes that will improve your health, enhance your wellness, and enable you to reach your goals! There is no age limit on chasing down your goals. With a few new tricks up your sleeve, you can get the results you’re hoping for! Whether you want to get healthy, regain your fitness, or lose weight, you can do it!

I hope you enjoyed Evelyn’s Plan for Success and maybe even learned some fresh strategies for your own goals, whatever they may be. Thanks for reading!

If you’d like to read other posts in this series, you can find them here!

The post A Plan for Success: Evelyn’s Meal Plan for Weight Loss appeared first on The Diet Oracle.

Welcome back to The Diet Oracle! Today we’re continuing our latest installment of A Plan for Success. In this series, I want to show you how everyday people can make weight loss a reality, no matter their situation! With personalized strategies and custom meal planning, change is possible for anyone. Whether you want to improve the way you eat, lose weight, or get in shape, a plan that is perfectly tailored to your needs will ensure you reach your goals! Today, we’re going to create a weight loss meal plan for men that’s perfect for busy dads.

In this latest installment, we’ve been working with Chuck, our busy family man who’s come to the realization that his ole’ bod ain’t what it used to be. Though he used to dominate the field back in the glory days, a recent alumni game left him gassed and useless to his teammates. Ultimately, he’d like to lose 30 pounds, get back in shape, and reclaim some of his old stamina. Chuck wants results and he’s ready to make the changes that will bring back his A Game.

In the last post, we talked about the strategies that would help Chuck get more regular with his meals, make better choices when eating out, get those portions under control, and rein in his weekend nosh fest. Today, we’re going to get specific and create a weight loss meal plan for men that puts all the pieces together and delivers results!

Food for Thought

Now as you may recall, Chuck’s dietary intake is all over the place, from meal-to-meal and from day-to-day. Given that Chuck stands at 5’11 and weighs in at 215 pounds, his daily calorie needs are likely somewhere between 2300-2700 calories per day. With a 2000 calorie meal plan, Chuck will start to see that number on the scale go down anywhere from 1-2 pounds per week.

Because Chuck is unaccustomed to eating regular meals, it’s important that his options are straightforward and hassle-free. Anything overly fussy will be left by the wayside, so I purposely went with options that required little preparation and would not seem like “diet” food. Though he will still need to do a little planning for the week and shop accordingly, the options below will not require too much time and effort.

I also made sure to include multiple options for lunch, since this meal is often the most variable. He needs ideas for what to pack on days he’s eating at his desk as well as examples for what to order when he eats out.

Chuck’s Sample Meal Plan

Breakfast

• 1 slice whole grain toast
• 1 tablespoon peanut butter
• Chicken-apple breakfast sausage (e.g. Aidell’s)
• 1 banana
• Coffee (black)
• (450 calories, 50 g carbohydrate, 20 g fat, 21 g protein)

Lunch

• Olive Garden’s Chicken Parmigiana (Lunch Entrée)
• 1 serving salad
• Water or other calorie-free beverage
• (720 calories, 78 g carbohydrate, 28 g fat, 22 g protein)

~ OR ~

• Turkey and Swiss Sub Sandwich (4 oz sliced deli turkey, 1 slice Swiss cheese, lettuce, tomato, onion, and Dijon mustard on a hoagie roll)
• 1 serving Triscuit Thin Crisps
• 1 cup sugar snap peas
• 1 cup grapes
• Water or other calorie-free beverage
• (613 calories, 78 g carbohydrate, 17 g fat, 40 g protein

~ OR ~

• Campbell’s Chunky Fajita Steak Soup (1 can)
• 1 oz Cheddar cheese
• 1 serving Tostitos Baked Scoops
• 1 orange
• Water or other calorie-free beverage
• (617 calories, 94 g carbohydrate, 15 g fat, 31 g protein

Afternoon Snack

• 1 medium piece of fruit, such as an apple or pear
• (80 calories, 21 g carbohydrate, <1 g fat, <1 g protein)

Dinner

• 6 oz grilled or broiled beef sirloin steak
• 1 medium baked potato with 1 Tb sour cream
• 1 cup steamed vegetables
• 1-12 oz beer
• (729 calories, 64 g carbohydrate, 15 g fat, 61 g protein)

Evening Treat

• Skinny Cow Caramel Truffle Bar (100 calories) ~OR~
• Kemps Orange Cream Bar (80 calories) ~OR~
• Blue Bunny Light Cookies & Cream Ice Cream Bar (110 calories)

The Numbers

This meal plan would provide Chuck approximately 1900-2000 calories with 48% of calories from carbohydrate, 26% from fat, and 26% from protein. Each meal has a balance of food groups, which will ward off hunger attacks all while providing his body with the nutrients he needs to get back in shape. Combining this plan with moderate-intensity exercise 3-4 days per week, Chuck will start to see the scale go down approximately 2 pounds each week. All this, AND he still get to knock back a cold one each day!

This meal plan for men proves that with individualized strategies, anyone can lose weight and still enjoy their favorite foods. Weight loss doesn’t haven’t to be all about deprivation! By creating a plan that’s just right for Chuck, he’ll be able to make changes he can stick with over the long haul and ultimately reach his goal!

I hope you found Chuck’s example helpful! I look forward to building on this series of strategies for everyday people who want to lose weight without losing their sanity. As always, thanks for reading and stay focused on your goals!

The post Chuck’s Meal Plan for Weight Loss appeared first on The Diet Oracle.

Hey there! Welcome to our second installment in A Plan for Success! In this series, I want to show you how everyday people can lose weight and get in shape with personalized strategies and custom meal planning. Using the example of familiar (albeit fictional) faces, you’ll see that with a SMART goal and solid action plan, change is possible for anyone, no matter their circumstances. Whether your goal is to lose the gut and get in shape or improve your health and wellness, you can reach your goal!

Today we’re going to meet Chuck, a husband and father of two who’s had a bit of a reality check. Trying to recapture the glory days at a recent reunion, he made the startling discovery that the ole’ bod ain’t what it used to be. Let’s take a closer look at Chuck’s experience.

Meet our Busy Dad

Rude Awakening

Chuck’s a hardworking family man who woke up one morning and realized he’s pushing forty and has gained as much in pounds since his bachelor days. Working a hectic office job and keeping up with his family hasn’t left much time for hitting the gym and he knows his eating habits are nothing to brag about.

What meal pattern?

Chuck’s never been big on breakfast, relying instead on coffee to get him through the day. And what about lunch? Definitely hit or miss. With looming deadlines, Chuck will often work right through his lunch hour, though he does end up eating out a couple times each week with clients.

Naturally by the time he gets home, Chuck is ravenous and dinner is the main event. He loves a big steak with all the fixings. Never been much for vegetables, though he’ll take a few if only to avoid a scolding from his 4-year-old. Dinner is always followed up with some sort of treat. Perhaps a big bowl of ice cream or a few cookies and a big glass of milk. After a stressful day at work, it’s hard to beat dessert with his favorite people.

Workin’ for the Weekend

Chuck lives for the weekend and weekends are all about family, friends, football, and lots of great food! Ever a sports fan, he loves watching the big game, be it one of his kids’ little league matches or his favorite team on the big screen. And what’s a game without some snacks? Chuck loves a good spread with some good brew. Chips and dip, hot wings, bar mix, sliders–you name it.

Wake-up Call

Chuck used to play a variety of sports in high school and would love to join one of the local clubs, but a recent alumni game at his 20 year reunion proved he is way out of shape and useless on the field. Coming to grips with the trajectory of his weight and fitness level, Chuck’s decided it’s time to make some changes…even if it means eating vegetables.

When it comes down to it, Chuck knows he needs to lose weight and start exercising again. Though he doesn’t feel like he needs to get back down to his ‘fighting weight’ of days gone by, dropping 30 wouldn’t be a bad idea. Ultimately, he’d just like to lose the gut and be able to spend an hour on the field without keeling over.

Ready to Lose the Gut

Chuck has seen the writing on the wall and is ready to make some changes, but he’s definitely got some obstacles ahead of him. How many can you spot? Let’s go through them.

• To begin with, Chuck’s time and energy are stretched to the max. The demands of work and home life leave him with little wiggle room in his schedule. As a result, penciling in exercise will be a real challenge.
• Chuck’s eating habits are erratic, to say the least. He tends to skip meals–sometimes both breakfast AND lunch–only to indulge in huge portions later in the day.
• Chuck eats out at least twice per week, likely a huge source of extra calories.
• Chuck tends to graze all weekend long on high-calorie, high-fat snacks with reckless abandon. It’s something he associates with friends and family and not a habit he’ll be eager to give up.
• Though not a binge drinker, he does put down quite a few beers over the course of a weekend and could definitely cut back.

Fortunately, Chuck doesn’t have to try and change everything overnight. By tackling a few things at a time, he can begin to reshape his habits and that midsection. No doubt, it will take commitment and a willingness to do things differently, but with a solid and realistic action plan, he can lose the gut and reclaim his fitness.

In our next post, we’ll start to formulate Chuck’s battle plan and who knows? Maybe you’ll discover a few helpful strategies to work into your own battle plan!

The post A Plan for Success: Meet Chuck appeared first on The Diet Oracle.

Remember Jane? She’s our busy wife and mom of 3 kiddos who’s hoping to finally lose the 25 pounds of baby weight she’s been holding onto and get into shape. She’s got a family vacation coming up and would like to have the energy and stamina to keep up with her busy crew. Jane is ready to make some changes and eager to see results!

In the last post, we talked about strategies that would help Jane improve her eating habits, reduce her calorie intake, and make exercise a priority. Today, I want to get more specific and share an actual meal plan that would help Jane shed the 2 pounds per week she needs to lose in order to reach her goal before the plane takes off in 12 weeks.

So here’s a sample menu for Jane to try. If a quick review of her typical diet suggests she eats about 2500 calories per day, an initial calorie goal of 1500-1800 calories with a bit of exercise should really get the ball rolling. Note that each of these suggested meals are either quick and easy or foods that she would be preparing for the rest of the family anyway.

• Breakfast: 6 oz low-fat Greek yogurt with 1 cup sliced fruit, 1 slice of whole grain toast with 2 tsp peanut butter, and coffee with 1 Tb half and half
• Lunch: 3 oz turkey sandwich on whole wheat with Dijon mustard, lettuce and tomato, 1 serving pretzels, 1 cup baby carrots, 1 cup grapes
• Afternoon Snack: 1 medium apple (or other piece of fruit) and 1 ounce cheese OR 1 tall 2% latte with sugar-free syrup (if desired)
• Dinner: 1 cup cooked Barilla Protein Plus Spaghetti with 1/2 cup marinara sauce, 3 – 1 ounce meatballs (e.g. Aidell’s) and 2 Tb grated mozzarella cheese, big green salad with colorful veggies and 2 Tb salad dressing
• After Dinner Snack/Treat: 2 squares Dove Dark Chocolate OR 4 oz wine OR 3 cups Skinny Pop Popcorn

In addition to her meal plan, Jane should be sure to get in adequate fluids. Sipping on calorie-free beverages throughout the day will ensure she stays hydrated and avoids mistaking thirst cues for hunger. I personally love water that’s been infused with pretty much any kind of fruit. It has just a touch of flavor and sweetness, which I love! Cucumber and mint are also nice add-ins. Shooting for 8 cups of calorie-free beverages per day is a great place to start. (And yes, caffeinated beverages DO count toward your hydration needs! This topic has been well studied and you can rest assured, caffeinated beverages will help you stay hydrated.)

This meal plan would provide Jane approximately 1600 calories with about 51% of calories from carbohydrate, 29% fat, and 20% protein. Combining this with 30 minutes of moderate intensity exercise each day, Jane will start to see that number on the scale go down. Though it’s impossible to predict the exact number she’ll shed each week, she’ll be on track to drop the 25 pounds she hopes to lose over the next 3 months. And, by choosing strategies that are realistic for her lifestyle and busy schedule, she is more likely to stick with it and see it through to the finish line.

I hope Jane’s example has been helpful for you and look forward to building on this series of how-to strategies for successful weight loss. As always, thanks for reading and don’t give up on those goals! You can do it!

The post A Plan for Success: Jane’s Meal Plan appeared first on The Diet Oracle.

If New Year resolutions are any evidence, it is easy to set goals but hard to actually make anything of them. So often we know what we’d like to see happen and yet get totally stalled by the how. But not to worry! Though changing habits is hard, a clear action plan will boost your confidence and ensure you are taking the right steps to achieve your goals.

Over the next series of posts, I’ll be walking you through a few all-too-familiar scenarios and demonstrate just how to make weight loss goals a reality. To kick things off, we’ll begin with our fictional friend, Jane.

Jane is in her late 30’s and busy as all get out. Between caring for her bustling family, working part-time, and helping out at the church, her days are full to the brim. After three babies and a little leftover weight from each one, she finds herself 25 pounds heavier than she’d like and feeling frustrated.

Jane knows she’s got to make changes, but there’s little time to spare for extra cooking and she definitely does NOT want to be eating something different from the rest of the family. She also knows she needs to be better about regular meals. Afterall, she’s the one constantly getting after the kids to make “healthy choices”! Low on energy, Jane will frequently reach for caffeinated drinks or random snacks for a quick pick-me-up. Though she used to exercise regularly, that’s flown out the window. Who’s got the time?

Over the last few years, Jane’s made several attempts to lose the weight and get in shape, but quickly loses steam before making any real headway. She just doesn’t have the time or energy for complicated meal plans and restrictive food lists. With a family vacation on the horizon, however, and feeling for the first time ever like she can’t keep up physically with the rest of her crew, Jane is determined to lose the weight and get fit.

Jane’s story definitely hits close to home for many of us, doesn’t it? Days are full and energy is stretched thin. Finding the time to focus on our own wellness can be a challenge to the say the least. Thankfully, everyday is an opportunity for change and a clear action plan is crucial to making that happen.

In the next post, we’ll be looking at strategies that will help Jane cut calories, improve the quality of her diet, regain fitness, and ultimately reach her goals. Thanks for reading!

The post A Plan for Success: Meet Jane appeared first on The Diet Oracle.