Weight Loss Meal Plan – Slimming Suggestions for the Next 7 Days

If you want a weight loss meal plan to get your diet started simply follow the guidelines below but please be sure to have regard to any health conditions you may have and take advice from any medical practitioner who may be treating you.

The aim of this low fat diet plan is to help you lose weight by making low fat food selections and eating in a way that maintains your blood sugar level within an acceptable range – this will help prevent those mid morning and afternoon energy dips when you are tempted to reach for the chocolate and cakes.

First, some general guidance:

– Eat your fruit fresh or from frozen. Avoid tinned fruit, fruit juices and stewed fruits

– Fresh and frozen vegetables should be selected again avoiding canned produce. Resist the temptation to add salt when cooking your vegetables. (NB tinned tomatoes are allowed as they tend to have no additives)

– Include at least 5 portions of fruit and vegetables in your diet every day

– Plan to have 3 meals and 2 snacks each day. Don’t starve and binge

– For snacks choose fresh fruit, salad or vegetables, a very small handful of walnuts or almonds (approx 9 in number)

– Trim all visible fat and skin from meat

– Always have a bottle or glass of water by your side which you sip throughout the day

– Use the skimmed/very low fat milk in your tea and coffee

– plan ahead and be ready. Most weight loss meal plans fall by the wayside when the dieter finds himself delayed without a healthy snack and no healthy supplies to eat when he does get home. Be sure to always carry a piece of fruit and a bottle of water when out – you’ll find it a lot easier to resist temptation.

Your 7 Day Weight Loss Meal Plan

Day One

Breakfast: Hash browns, beans and bacon.

Make your own hash browns with lots of grated potato and finely sliced onion and chopped herbs of your choice. Shape into small patties and coat with cooking spray (PAM or Frylight) before frying until golden brown and cooked through. Serve with baked beans and grilled bacon with all visible fat removed.

Lunch: Pasta salad

Cook a generous portion of pasta and when cooled mix with your choice of chopped fruit and salad vegetables. Dress with a fat free vinaigrette dressing. Have additional fresh fruit for dessert if required.

Dinner: Baked Cod in a Parcel with steamed vegetables

Choose cod or any chunky white fish fillet. Wrap in a paper parcel with lemon or lime wedges, seasoning and herbs of your choice. Serve with a selection of brightly coloured steamed vegetables.

Day Two

Breakfast: Egg and tomatoes.

Scramble a couple eggs with a little cooking spray and herbs of your choice. Serve with a large pile of fresh grilled tomatoes

Lunch: Salad Open Sandwich

Using 1 slice of wholemeal bread on the base pile on as much lean, cooked, low fat meat as you want and add a generous pile of mixed salad. Dress with fat vinaigrette to taste. Once again It’s fresh fruit of your choice for dessert

Dinner: Vegetable Curry and Rice

Select all of your favorite vegetables and chop them to equal size chunks. Simmer in a quarter pint of vegetable or meat stock until soft, Add your favorite curry spices – garam masala, cumin, turmeric, coriander, chilli, ginger – your choice and stir in a generous dollop of very low fat natural yoghurt. Just allow this to warm through (don’t let it boil or the yoghurt will spoil). Serve with a generous portion of rice boiled with cardamon pods and saffron.

Day Three
Breakfast: Breakfast to Go.

Take one wholemeal bread roll and fill with lean ham, sliced tomato, dill pickle and onion if liked. Tuck a banana in your pocket and you are ready to take your breakfast with you.

Lunch: Salad Nicoise

Mix together lettuce, tinned tuna (select tinned in brine rather than oil and drain well), cherry tomatoes, quartered hard boiled eggs, cooked green beans and cold cooked new potatoes. Dress with fat free vinaigrette if desired. Fresh fruit for dessert

Dinner: Prawn paella

Gently cook a chopped onion and garlic to taste in a little vegetable stock until tender. Add the contents of a can of chopped tomatoes and a generous handful of dried rice. Allow to simmer and cook until rice is almost, adding more stock a little at a time if required. Towards the end of the cooking time add some diced peppers and chopped green beans along with a generous portion of prawns.

Day Four

Breakfast: Spanish Omelette.

Gently fry chopped onion peppers in cooking spray until tender. Add sliced cooked potatoes and cover with 2 beaten eggs with herbs and seasoning to taste. When the underside of the omelette is set brown the top under the grill.

Lunch: Hummus and Vegetables

Select a pot of ready made low fat hummus or make your own by combining chick peas, garlic and lemon juice in a food processor with herbs and seasoning to your taste, softened with a little water if the mix is too dry and thick. Serve with sticks of carrot, courgette/zucchini, pepper and florets of cauliflower and broccoli. Follow with a large bunch of grapes.

Dinner: Mid Week Cheat Roast

Select either beef steaks or pork or lamb chops according to your preference. Remove all visible fat before cooking. Grill and serve with the mint, apple or horseradish sauce and a large plateful of mixed colorful steamed vegetables.

Day Five

Breakfast: Kippers and Tomatoes.

Grill a couple of kippers and serve with a generous portion of grilled tomatoes

Lunch: Couscous salad

Make up a packet of couscous with boiling water. Add any left over vegetables, salad, fruit and herbs and dress with fat free vinaigrette.

Dinner: Chicken fajitas

Limit yourself to one tortilla pancake but pile it high with stir fried chicken strips mixed with peppers and onions. Top with very low fat natural yoghurt. Add chilli to personal taste.

Day Six

Breakfast: Low sugar high fiber cereal, fresh fruit and low fat natural yoghurt.

Lunch: Jacket potato with coleslaw

Fill a large jacket potato with home made coleslaw made of finely slice raw vegetables mixed with fat free vinaigrette. Add herbs to taste

Dinner: Take yourself out for dinner

You’ve got the idea by now and are more than able to make the healthy choices. Select salad and forego the dressing if there’s no fat free version available. Have grilled meat or fish. Ask that your vegetables be steamed and served without butter or sauces. Enjoy a thin crust pizza with a mainly vegetable or meat topping (ask them to go light on the cheese. Fresh fruit or sorbet for dessert.

Day Seven

Breakfast: Brunch sandwich.

A slice of wholemeal bread toasted and piled with onions gently cooked with tomatoes and mushrooms. Top with two poached eggs

Lunch: Chicken and Mango Salad

Shred a cooked chicken breast and mix with diced fresh mango, diced fresh pineapple, chopped kiwi fruit and dress with natural yoghurt seasoned with chilli.

Dinner: Pasta with ratatouille

Fry chopped onion and garlic in cooking spray, add a can of tomatoes and a teaspoon of artificial sweetener, stir in chopped courgette, peppers and aubergine and simmer until tender. Serve with lots of boiled pasta and some grated parmesan.

Remember to include your snacks and water each day and take every opportunity to incorporate exercise into your usual daily routine.

The weight loss meal plan is a low calorie healthy diet that will promote weight loss.

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Weight Loss Diet Program – How to Find a Diet that Works for You

First, it is worth considering why we seek a weight loss diet program.

After all, to lose weight we simply need to take in fewer calories than we burn. It is a proven equation and it should be straightforward. The problem is, calorie counting is tedious and can be complicated.

Whilst we may in principle understand the idea of cutting back in order to lose weight it is still helpful to have some kind of planned diet programme to follow.

To find the weight loss system that is right for you, first get clear about your own preferences.

Do you want to attend a weekly meeting and meet other individuals who are dieting on the same program?

Do you want meal replacements to help you lose weight?

Are you looking for a weight loss system that targets a particular food group such as a low carb diet plan?

Do you need to be told what to do in detail or are you happy to take a set of general principles and adapt those to suit your lifestyle?

Are you more interested in weight loss systems that incorporate exercise as part of their plan?

It’s only by being clear about what you want and need from a diet program that you can then begin to look at what is on offer and see which ones match your particular needs.

Just about any diet program will work for you if you stick to it. The truth does sound brutal but there is no miracle to weight loss and perhaps you should be a little careful of any weight loss system that claims miracle results. No system by itself can be miraculous. It is you who will be doing the work.

In much the same way as a piece of gym equipment will never make you fit if you don’t use it, no weight loss diet program can help you to lose weight if you don’t stick to it.

Take some time, read the marketing materials, attend meetings as a guest, explore some websites. Get a feel for how the various diet programs work. If you know you will not be happy in the long term eating restricted amounts of foods, perhaps discount those programs that give you a calorie or point allocation per day. Instead, favor those programs that allow you to eat as much as you like but restrict the types of foods from which you can make your selections.

If food quantity is not so much of an issue for you but food variety is, you may be happier eating whatever you want but stopping when you have ‘spent’ your daily calorie or points allowance.

If you find it very difficult to exercise any self control around food or if you have a lot of weight to lose you might want to look at those weight loss systems that include meal replacements as part of the deal. This means you will be substituting at least one and sometimes all meals with a soup, shake or bar provided by the diet company. (This is sometimes not the most social of options).

The diet program that will work for you is the one you find it easiest to stick to and for that reason you need to research the options offered by the various weight loss diet programs on the market, to make the best possible choice.

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Is the 48 Hour Crash Diet a Miracle or Hollywood Mirage?

What is this Hollywood Miracle Crash Diet?

It is claimed to be a secret, special formula of natural fruits and essential oils containing vital nutrients and antioxidants. The drink is taken for 48 hours and promises a dramatic weight loss in that time.

If you were to drink nothing but this so called miracle diet formula for 48 hours your scales would almost certainly show a loss of weight, but what is it that has actually been lost? After all, you can lose weight by having a haircut but that doesn’t help you get into a smaller clothes size.

When talking about a crash diet and weight loss the underlying assumption is that you want to lose pounds of unwanted fat. You want to change shape but you don’t want to lose muscle and you don’t want to lose water. You need both.

The 48 hour crash diet will not help you to lose body fat. You may be lighter on the scales at the end of the 48 hour period but that is nothing more than a temporary weight loss. For most people this miracle crash diet will do nothing more than encourage the expulsion of the (approximately) 5 lbs of faecal matter everyone can have lurking in their gut at any one time.

Of course, that is pleasing and, arguably, healthy provided no damage is being done to the gut lining in the process. As soon as normal food is eaten this weight is regained in a very short time – the miracle effect is lost.

Anything that has a diuretic effect on the body (encouraging water loss) will show an apparent weight loss on the scales. It’s not only the Hollywood Miracle Crash Diet that does this but saunas and many of the ‘slimming’ wraps offered by beauty salons too. This is really a false weight loss as it doesn’t affect fat stored in the body and the weight is regained as soon as fluid levels are restored.

If you are looking for an emergency, temporary solution to shift some bulk from your abdomen this miracle crash diet solution may be something that works for you. It may be that emptying your bowels efficiently allows you to fit into the trousers or skirt you bought for that important interview or date.

Everyone who wants or needs to lose weight seeks the miracle solution. Nobody wants to go without, to cut back or to feel deprived.

The fact is excess weight is carried in the body because too much food has been ingested for the level of activity and calorie burn. There is no miracle, sadly. To lose weight the number of calories taken into the body has to be less than the number of calories the body needs. This is what real diet programs are all about.

Long term this crash diet is not a real or healthy weight loss product. Despite what the Hollywood name implies there is no miracle and there is no real weight loss. The 48 hour diet is really nothing more than a laxative. For lasting, safe and effective fat loss, you need a more balanced program or plan.

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Online Fat Loss Diet Programs – Are They Really Effective?

A quick search on Google reveals an extensive choice of online fat loss diet programs, which you can follow from the comfort of your own home.

The question is, are online weight loss programs effective?

The answer has to be that the success or failure of the program is dependent in large part on the individual following it and if you are looking for an online solution to your diet and weight loss problems the best starting point is to be clear about what you actually need from such services.

  • Are you simply seeking an online weight loss support group? Is it moral support you seek rather than food plans and calorie information?
  • Do you want access to some kind of fat loss diet calculator – be it for calories or points?
  • Would a diet tracker be useful and motivating or some other kind of diet software?
  • Perhaps you just want to read a fat loss diet blog for inspiration or visit a weight loss website for ideas?
  • Would it be helpful to have health and fitness information included in the program rather than just articles on diets and dieting?

By taking the time to explore the functionality offered by the various online diet programs you can begin to decide what functions, services and mode of delivery will be of most benefit to you and this in turn increases the chances that the program will be effective for you.

Some online weight loss programs are offered by food manufacturers (you’ll recognize some of the brand names), others are offered by supermarkets. As you will surely realise underlying these services is the opportunity to influence your buying decisions in the service providers favor. This doesn’t mean the services they offer are not worthwhile – it just means you need to be aware of the marketing motive.

There are other programs offered by the recognized fat loss diet program and weight loss companies who all now seem to offer an online option to attending weekly classes.

Think about which brands you know, like and trust. If you have faith in the company providing the solution you are more likely to stick to the program.

Another consideration when selecting an online fat loss diet program is your personal budget. You’ll find a range of options online from free to $hundreds. Some of these fees include the cost of meal replacement bars, soups and shakes which are supplied to you as part of the deal. Do you want or need these?

As with all weight loss plans, online diet programs can only be effective if they are followed and adhered to. The onus is on you to make the healthy choices. No-one can do that for you.

There is no doubt that weight loss websites can provide a range of tools, information and support to help you lose weight – only you can decide which of those will be most useful to you.

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Fat Loss Diet Foods – 5 Fantastic Things You Can Eat to Get Slim

Everybody’s seeking the one simple but effective solution to weight loss and this list of fat loss diet food could be it!

There really are no secrets to losing excess weight. Simply give the body what it needs to function, in the right amounts and at the right time. If we did that every day we would be healthy and fit.

Of course, life isn’t that easy and food has come to mean more than fuel for the body – it is now linked to mental and emotional state and marketing messages mean we even associate certain foods with status. We have lost sight of what food is for – to fuel, maintain and repair the body.

So what are the foods you should be eating to get slim? Here is our recommended diet food list.

1. Lean Meat and Very Low Fat Vegetarian Products

These provide protein which is essential for the health and maintenance of the body. Only small amounts are needed but a protein food – meat, fish or a veggie alternative – should be included in every diet menu.

You will feel more satisfied and less likely to overeat, avoiding the energy highs and lows that can be experienced when you eat carbohydrates alone. At the same time you will be supporting the healthy functioning and repair of your body.

2. Oily Fish, Fish and Seafood

Again these foods are in the protein group so can be used as a substitute for meat. Oily fish in particular play a big part in a healthy diet by providing valuable Omega 3 – a polyunsaturated fat that is essential for good cardiovascular health. Choose oily fish as your fat loss diet meal at least twice a week.

Protein requires more calories to be digested and processed by the body than do carbohydrates and fats – it effectively increases the metabolic rate. This combined with its effect of making us feel fuller for longer, acting as a sort of appetite suppressant, means protein from lean meat, fish and seafood is an ally in the battle of the bulge and is why high protein diet menus have become so popular.

3. Fruit

Fruit is full of antioxidants, essential nutrients, phytonutrients, fibre and water and it is delicious. Eat whole fruits rather than juices as the body needs the fibre contained within the whole fruit to maintain good bowel health. Use generous portions of fresh fruit in your weight loss recipes.

4. Vegetables

Like fruit, vegetables are packed with nutrients and fibre. Try to incorporate the recommended 5 portions of fruit and vegetables per day into your diet. It is one of the few fat loss diet recommendations that the various food agencies and medical authorities agree upon.

Ideally eat fruits and vegetables with every meal for a balanced diet. Most fruits and vegetables help to restore the body to its natural alkaline state, which in turn helps to prevent the leaching of minerals such as calcium from the body.

5. Water

It may be the final item on the list but that doesn’t make it any the less valuable. Use herbal tea or add lemon or ginger if that makes water more palatable to you. Avoid carbonated drinks, even the diet sort. Water keeps the body hydrated and helps with the regular elimination of waste products. It’s the nearest thing we have to a diet miracle but it is regularly overlooked because there is no expensive marketing campaign promoting its use.

So that’s the diet and food list that will help you get slim. No secrets, no miracles just good common sense advice. If you will take a moment to sit back and reflect, you’ll see it makes sense. Taking in too many calories – overeating – is the primary if not the sole cause of weight gain.

Just think how difficult it is to overeat if you are choosing lean chicken breast, broccoli, green beans, carrots and a large salad. How difficult is it to overeat when your choices are fresh fruit? Your stomach will be signalling you are full. Its physical capacity will be reached and you simply cannot overdo it.

Compare that to eating ice cream, chips/crisps, chocolate, sugary doughnuts and pastries. How easy is it to eat just another portion of these?

Try eating from our simple diet food list and you’ll notice a difference in health, mood and weight – the proof will be there for you to see on the bathroom scales.

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Fat Loss Diet Delivery – Meals Delivered to Keep You Fit

Fat loss diet delivery services are springing up world over. Offering diet food, delivered to your door, the services are appealing to those who are:

  • cash rich but time poor
  • housebound
  • unable to exercise any form of self control when shopping for food
  • confused by what is good and what is poor nutrition
  • too busy to think about and prepare diet food
  • are not interested in or able to prepare their own diet food

Fat loss diet food delivery companies may specialise in a particular diet regime e.g. the zone diet or they may promise a luxury, gourmet diet prepared by a top chef. Others simply offer low calorie, nutritionally balanced meal choices. Some cover a local geographic area whilst others use couriers to ship nation or state wide.

Subscribing to a diet meal delivery service is a way of having your own dietician and chef supporting you. By having appetising yet fat loss diet food delivered you avoid the temptation that grocery shopping presents and you donít have to spend hours in the kitchen after a long day at work, wrestling with new recipes and unfamiliar ingredients.

Diet meal delivery services do everything for the dieter. They count calories, they weigh portions, and they only use healthy options. You can have your diet meals delivered to your home or place of work. You can just order lunch and dinner or include breakfast too. Choice is yours.

Fat loss diet food delivery services cater for meat eaters and those following a vegetarian diet. You can further select low fat or low carb options. Some companies will also provide menus based on low glycaemic index foods for diabetics.

Choosing a diet to go may not be an affordable solution for those having to feed the family. They are, however, the perfect solution for professional singles and couples who tend to have the higher disposable incomes.

Having diet meals delivered may be a perfect short term solution to help you stick to a diet and lose weight. To keep the weight off long term it will be worth paying attention to what is served up. Notice what ingredients are used in the meals, remember the meals and foodstuffs you particularly enjoy.

At some stage you will want to take back responsibility for your own meal preparation – it may be when you achieve the perfect weight, it may be when you move to an area where a delivery service is not available but it is worth preparing yourself.

Losing weight with a fat loss diet meal delivery service doing your catering for you should be easy; keeping that weight off may be slightly more difficult, so plan ahead. Use the service provided to educate yourself for the future; a time when you may no longer be dieting but when you don’t want to put the weight back on.

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Fat Loss Diet Books – How to Find the Right Ones For You

The online bookseller Amazon currently lists over five thousand best selling fat loss diet books in its catalogue. Whilst this may give you plenty of choice the sheer volume of books can make it impossible to decide which is the right fat loss diet book for you.

When selecting a diet handbook, rather than focusing on the full selection available, turn your attention inwards and think about yourself, your lifestyle, your habits and preferences.

Your best chance of picking the best diet book for you is by being honest about yourself. For instance, a vegetarian is going to struggle following a low carb high protein diet plan which of necessity requires him or her to eat a significant amount of meat or fish.

Consider whether you enjoy cooking or if your preference is to buy prepared meals. If you know your way around a kitchen you will find a fat loss diet cookbook, that includes healthy recipes, more useful than a book that just talks about weight loss. Diet cookbooks are available for just about every bestselling diet plan on the market today.

  • Are you willing to abandon all of your unhealthy food choices and just focus on eating those foods that are naturally low calorie? Or, you would you rather eat the same foods as you usually do but restrict your calories by reducing quantities?
  • Do you have any health conditions that you need to consider? Are you able and willing to incorporate exercise into your diet regime? For the ladies, could pregnancy be a factor to be considered? Or, have you recently had a baby?
  • Do you have a deadline to meet? Are you looking for a way to lose weight by a particular date for a special event? A wedding perhaps?
  • Do you have a troublesome area of your body, around which weight tends to accumulate, that need a diet and exercise regime focused on producing results there?

What are your general health and fitness levels like?

Be honest about yourself and your strengths.

Be honest about your starting point. And, by bearing all of these things in mind you can begin to reject some of the fat loss diet books on offer and narrow down your options.

Remember, everybody’s body is different. Some lose weight by avoiding carbs, others see the most weight loss through simply restricting total calories – although many would argue this is the most tedious way of getting rid of unwanted fat. What works for your friend or colleague may not be a resounding success for you.

One thing to be aware of are the fads and trends in the diet and weight loss world. Many diet books feature prominently on the bestseller lists for a moment only to disappear as soon as the initial marketing campaign comes to an end. Does this not suggest that the book is not being recommended by word of mouth, that perhaps it does not offer the weight loss miracle it promises?

The very fact there are so many books in the fat loss diet category means there is no weight loss miracle to be had, no matter what a publisher’s blurb may promise. It’s case of finding what works for you as an individual.

You can of course read book reviews to help you make a decision about which diet handbook to buy, but you need to read more than one, especially if you are reading on-line. There have been cases of authors favorably reviewing their own books, under a pseudonym, to boost sales.

In short, the most reliable way of finding the best fat loss diet book for you is to ignore the media hype and select the one that offers a program you can stick to – and you know yourself better than anyone.

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Low Carb Diet

Low Carb Diet For Fast Fat Loss

In its original iteration, a low carb diet is about eating unprocessed and natural food that is low in carbohydrates. Ideal for losing weight and improving health, the typical low carb diet has several unique features.

Low Carb Diet
Most low carb diet plans recommend eating meat, fish, eggs and plant produce (fruits, vegetables, nuts, seeds and even some tubers). Equally important to the low carb diet plan is foods to avoid. The list includes:

  • sugar
  • gluten grains
  • trans fat
  • omega 6 seed and vegetable oil
  • artificial sweeteners
  • “diet” and “low fat” food stuffs
  • processed foods

Sample low carb diet menus are available to restrict your diet so that you don’t exceed your 50 gram limit for total carbs. Detailed low carb diet plans are available to download and follow.

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Dukan Diet And Your 14 Day Fat Loss Plan

Everyone is in hurry to lose weight. Even if they realize that it will take a long time to get to their target goal, many do fantasize about dropping a few dress sizes in the first week or two.

Well, with most weight loss programs this will simply not work unless you go on a starvation diet. This type of diet is not recommended as you will most likely gain all the weight back in a few months.

But there are some approaches which are effective because they are more scientifically structured and take into consideration your metabolic state and energy requirements. The Dukan Diet is a scientifically proven system that uses intensity training and a carb cycling diet to gain the body of your dreams – and accomplish this target in a surprisingly short time frame.

The person who designed the program, a mild-mannered doctor with extensive experience with diets, nutrition and metabolism physiology, knows what he is talking about. He has refined his system over 35 years, keeping only the dieting secrets that have been proven to work.

The Dukan Diet works for celebrities across the spectrum of politics and entertainment, and is widely accepted by specialists in the field of fitness and diet as a safe and effective method of fat loss. Dr.Dukan studied various aspects of functional diet systems and absorbed their best methods and modified it to suit his system.

This program is result of years of experience working with thousands of study subjects. One discovery was that most people do not challenge themselves enough. They are content to let things be. They exercise at a sedate pace, walk slowly when they can jog, spend hours in the gym when they can do high intensity training in short bursts and do it for half the time that they are currently doing.

Also cycling carbs helps in keeping your body well-supplied with energy. There is no inclination on the body’s part to hoard fat cells. This diet for rapid weight loss is designed so that you can eat as much as you want without compromising your weight loss goals. This fat loss plan is probably among the few programs that are scientifically designed and also work to get rid of fat.

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HCG Diet

HCG Diet & Rapid Fat Loss

Mediterranean Diet
The HCG diet, conceived by Dr.Simeons, is for use by morbidly obese people who are at risk for various diseases because of their weight. The goal of a HCG diet is to get people healthy, not just thin.

However, the HCG diet does work well for rapid fat loss, with average weight loss in the range of 1 to 3 pounds daily. The ultimate benefit of the HCG diet lies in eradicating bad eating habits and being satiated with smaller portions and healthier foods.

The original manuscript published by Dr.Simeons in his book, “Pounds and Inches”, outlines in great detail the proposed HCG diet plan.

Details of the three main meals – breakfast, lunch and dinner – are spelled out for followers of the HCG diet. While you’re on a HCG diet, you’ll stick to a 500 calorie limit.

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