Free Diet Plans

The free diet plan below switches the carbohydrates from complex carbs (potatoes, rice, yams) earlier in the day to more fibrous carbs (broccoli, vegetables) for the later meals.  The reason for this is that the more fibrous carbohydrates digest at slower rate.  The diet below can be used for both males and females. 

Note:  The program below is for informational purposes only.  Always consult with your doctor before trying any diet or exercise program.

*  When you start your diet program it would be a wise investment to buy a book that counts different types of food calories, carbohydrates, proteins and fats.  A book that I have been using over the past 10 years is called Food Counts.  You can get the latest copy of Food Counts by clicking here

How to calculate your protein intake:

• Eat about 1 gram of protein per 1 pound of lean body weight (those trying to gain muscle will want to eat 1 to 1.5 grams of protein per lean body weight). 
• A 258 pound male at 30% body fat has a lean body weight around 180 pounds (258 pounds -(258*.30) = 180 pounds).
• Multiply the lean body weight by 1, or 1.5 if you are trying to gain muscle, to calculate your protein. 

Divide your protein intake by 6 meals to calculate how much protein you need to eat for each meal.  The person in our example would eat 30 grams of protein per meal (180/6 = 30).