Author Barry Sanders creates the Diet Smart Plan. It contains a chain of small and healthy modifications to the diet that will be more beneficial over a period of time, rather than taking severe measures to meet weight loss goal deadlines.
The Plan is based on participant's eating awareness. It concentrates on calories, but is not concerned about nutritional aspects such as, protein, carbohydrates, fats, etc. When the dieter concentrates on a few simple aspects, they will have a greater chance to adopt these few healthy habits.
A normal dieter wants to quit the diet as soon as possible because it is in their mind that the diet is restrictive. If the diet is in balance with a normal diet, the dieter will not exit the program quickly.
Note: This diet is in no way associated with DietSmart.com. DietSmart.com is an online diet program that was eventually integrated into eDiets.
Guidelines for the Diet Smart Plan
The plan offers three basic guidelines:
- The recommended daily caloric intake amount is equal to 8 times the body weight to lose weight. When the dieter reaches their target weight, they can increase this to 11 times their body weight (i.e. 11 x body weight in pounds).
- It is advised to eat at least 5 to 6 times a day. This prevents overeating at any particular meal and speeds up digestion.
- It is advised to weigh-in in the morning and in the evening.
Foods
The five food categories are:
- Basic Foods
Staples such as baked potatoes, rice, fruits, and lean meats.
- Single Portion Foods
Foods are allowed in reasonable amounts such as spaghetti, ice cream and steaks.
- Free Foods
Most low-calorie vegetables, which the dieter does not count against their daily calorie limit. For the participants who do not eat vegetables, this is an inspiration for them to eat as many as they can. In the initial days of the program, many dieters eat free foods to have a full feeling while trying to stay under their daily calorie count.
- Modified Foods
Foods that have low calories or can be prepared in lower calorie fashion such as, cheeseburgers, fries and milk.
- Limited Foods
Foods that are not completely removed but limited to once a week such as, Lasagna.
Sample Meal Plan
Based on a 200lb person.
| Breakfast |
Calories |
Medium Banana
Oatmeal |
90
100 |
| |
| Midmorning Snack |
|
Granola Bar
Apple
|
100
60 |
| |
| Lunch |
|
1/4 lb. Cheeseburger (lettuce, tomato, onion, mustard)
2 oz. Potato chips
Side salad with raspberry vinaigrette |
295
150
80 |
| |
| Mid-Afternoon Snack |
|
| Pepperidge Farm Goldfish (55 pieces) |
140 |
| |
|
| Dinner |
|
6 oz. Chicken tenderloins – grilled
1 c. Green beans
Medium baked potato with ultra low-calorie butter
Carrots |
180
40
195
25 |
| |
| After dinner snack |
|
| 1/2 Bag of popcorn |
100 |
| |
|
| Total |
1555 |
Exercise
Participants start by concentrating on weight loss for six weeks, and then start a regular weight loss program. The loss of weight helps participants to exercise more easily. Participants who did not have a regular exercise regime prior to the Diet Smart Plan are advised to wait until week six to start a routine.
Calorie Counting
The participants are advised to verify calories before eating any meal or snack to ensure that the meal or snack fits within the daily calorie limit. The plan is only concerned with the total from the meal and not details from individual items. At the end of the day, the slate is wiped clean and the participant starts again with zero for the next day.
Support
The participant commits to having a support team, which helps them keep on track. |
