The Simple Diet

So many people find it hard to start a diet because they can't prepare the proper food during their day. So I created the simple diet idea to help them out.


What do you need and how much calories in each?  

• Multi-grain toast (Brown toast)      -1 slice has 69 calories
• Roast beef slices                             -1 slice  has  46 calories
• Turkey breast slices                        -1 slice  has  45 calories
• Tuna in water                                 -1 can  has  220 calories
• Light mayo                                     -1 table spoon  has  50 calories
• Lettuce                                          -1 cup  has  5 calories                 
• Cucumber                                      -1 medium  has  15-20 calories
• Skimmed milk                                -1 cup  has  90 calories
• Skinless Grilled chicken breast       -1 breast  has 120 calroies
• Water

These stuff are found everywhere, affordable and you can easily prepare your meals for the whole day within 5 minutes.

How many calories do you need?

First we need to calculate your daily needs (approximately):

For men (weight in kg X 2.2 X 12)

For ladies (weight in kg X 2.2 X 10)

Examples: A man who weights 70kg, around 1848 calories are needed for body maintenance


The second step is to create a deficit by subtracting 300-500 calories from our daily calories to create our weight loss daily needs

Example: (1848 - 300) = 1548 calories are needed for safe weight loss


How does the diet work or What should you do?

Depending on your weight loss daily needs you gonna create your meals!

Example: For a man who needs 1500 calories as a target for weight loss

• A sandwich with grilled chicken breast , tsp of mayo and 1/4 cup of lettuce (  has  313 calories)
• A sandwich with 3 roast beef slices, tsp of mayo and 1/4 cup of lettuce (  has  337 calories)
• A sandwich with 3 turkey slices, tsp of mayo and 1/4 cup of lettuce (  has  337 calories)
• A sandwich with half can of tuna, tsp of mayo and 1/4 cup of lettuce (  has  229 calories)
• 3 cups of skimmed milk ( has  270 calories)

Total = 1486 calories

TIPS: TOO IMPORTANT

• You must eat at least 4 meals a day in order to keep your metabolism running well
• Drink atleast 2 litres of water to increase your bowel movement
• Drink green tea as it increase your metabolism. It has almost no calories
• Make ALL your sandwiches when you wake up early in the morning and take 2 of them with you to work
• NEVER skip a meal and NEVER overload your next meal if you had to skip the previous one
• Eat alot green leaf vegetables
• Stay away from SUGAR as it will affect your weight loss progress negativity!!!!!!
• Stay away from SIMPLE CARBOHYDRATES as white bread, potatoes and pastries!!!