Lose Weight the Natural Way and Create a Healthy Lifestyle
There are two parts to a successful diet: weight loss and maintenance. The problem is everyone focuses on the first part. Which is why everyone’s still either dieting or planning on starting another. Diets are restrictive and to lose weight it comes down to cutting back in calories, but this should be only short term until you reach your goal weight. It’s not natural to restrict ourselves forever; it’s impossible to stick to. True lasting success is finding and forming healthy habits; it has to fit in your lifestyle long term.
The simplest way I can explain weight loss is just basic math, amount of calories in and amount of calories out. To lose weight you need to burn more calories than you consume. For example 1 pound of fat = 3,500 calories. According to my height and physical activity I need about 1,900 calories a day to maintain my body weight. By decreasing my intake to 1,400 calories a day I managed to lose about a 1 pound a week. In this book you will have the tools you need to find the number of calories you should be consuming daily to lose 1-2 pounds a week.
I’ve identified 5 main obstacles that deter us from obtaining our weight loss goals and in this book I will show you how to overcome them.
When cutting back calories, your body will feel hungry. Fiber is nature’s natural appetite suppressant. The recipes I used are all high in fiber, the 30 day meal plan consist of 30-35 grams a day. The volume of most fiber rich foods is larger than simple sugar foods, therefore taking more space in your stomach and allowing you to eat less and feel full. Soluble fiber attracts water, but turns into a gel slowing down the digestion process. Therefore delaying the emptying of your stomach, giving a longer lasting fullness. That slowing of the digestion also gives you longer sustained energy, instead of a spike like simple sugars do. There is no crash and being hungry shortly after a meal. Eat more fiber, eat fewer calories and still lose weight without fighting hunger pains.
2. What to Eat
You are unsure of what is healthy and how to prepare it. I realize cooking is very intimidating for a lot of people, with that in mind I try to keep my recipes simple with ingredients that are familiar. What I want you to avoid is processed foods, something that comes pre-packaged in a box, container, jar or can. Not to say there isn’t real food that comes in that form, you just have to make a conscious effort to find it. I always tell people when in doubt, shop the perimeter of the grocery store.
3. Portion Control
You are unsure on servings size, portions and amount of calories you should be consuming. My recipes come with nutrition facts and the 30 day meal plan has 5 scheduled meals set up for you; breakfast, snack, lunch, snack and dinner. This takes the stress away for you.
It’s hard to fit eating right, cooking and exercise in a busy schedule. The popular quote used by the fitness community is “Fail to plan, plan to Fail”, you will notice that most of the recipes in this book is measured in 3 servings. I did this intentionally so if you chose to do the 30-day meal plan you can prep 3 days of food. Meal prepping is one of the keys to a successful diet; you are less likely to eat something quick and unhealthy if you already have a meal waiting for you.
Healthy food is more expensive. Another misconception is that eating healthy is expensive, but in my opinion it’s just that junk food is so much cheaper in comparison. I understand if you want to save money and eat healthy at the same time. In this book I have suggestions to save money when food shopping. The recipes I use have ingredients are common and readily available at most grocery stores.
I want you to know that I struggled with my weight for a very long time. That slim body on the cover of this book did not happen overnight, it was a work in progress. It wasn’t until I realize the difference between diet food and healthy food that I was able to meet my goal weight and maintain it.
Excerpt from the “My Daily Diet”
I’m going to be honest; nursing initially helped me drop some of the baby weight, even with the garbage I was consuming. At 3-4 months the weight stopped coming off on it it’s own which coincidentally was the same time the twins starting sleeping through the night. Well if you call 6 hours sleeping through the night and of course their doctor assured me it was. That finally gave me somewhat of a routine I could manage. Sleep deprivation is no joke and being able to sleep just those 6 hours helped me focus back to me.
Still exhausted, but not a zombie. Back to my point, you can’t rely on nursing alone to drop the baby weight. If it were that easy then why is my email inbox full of mom’s pleading for help. I took everything I learned to the test. I started a daily diet plan for myself keeping it really simple; my goal was to eat under 1,500 calories and 35 grams of fiber a day. I also kept a food log to calculate everything I ate, and to save precious time I pre-made meals to last me a few days. Then a miracle happened, I dropped the remaining 20-25 pounds of baby weight. In no time at all I was digging into my closet and jumping back into my favorite pair of skinny jeans.
What You’ll Get in “My Daily Diet”
- 30 Day Plan to aid in Weight Loss with High Fiber Low Calorie Meals
- 3 Day Meal Prep Guide to save Time and Money
- All Recipes Complete with Nutrition Facts
One thing that will tell you a lot about my diet and physical condition: I am not a cook. I am a baker. I will always prefer to make a 5-layer cake with as much butter as I can over making myself an omelette. So something had to be done. I Have been following My healthy dish on Instagram for a few months, and, honestly I have never realized that eating healthy could be so… Not boring! The first thing I ever tried was the salmon grilled with Greek Yogurt. I didn’t cook it, of course, but my boyfriend did. Lucky girl. After tasting it I was pretty amazed. I kept stalking My Healthy Dish for more recipes and that is when I saw that the book came out. I had to have it.
This summer I am determined to learn how to cook. Cook healthy. I don’t care what it takes. Maybe I will burn the house down. Maybe I will end up with amazing dishes. I don’t know. I am slightly scared to begin. So far I have only tried the snacks and My Healthy Dish green smoothies, which are fantastic.
The best part about the book is the fact that it is not ONLY a meal plan but a guide. I don’t know nutrition. I don’t know how to eat properly and healthy. I am an average person! And this book is written for someone like me. It is easy to understand, and is helpful. What i usually hate about books like this is that they are extremely scientific. Reading through the BMI explanations or simply about calorie count turns into absolute science. My Healthy Dish makes it so easy to understand in her own words, I assume, which is extremely helpful.
This summer I will learn how to eat healthy, thanks to My Nguyen.
My Nguyen’s E-book ‘My daily diet’ is a fantastic resource in assisting ones journey to a healthier lifestyle and weight loss. Results are amazing and the recipes are easy to follow and delicious! I went from a dress size Aus 14 to an Aus 10 in 4 months using My’s strategies. ~Jayme Toubia xx
You will notice in this 30-day plan that it’s broken up into 3 days of the same meals. Most of the recipes in this book also are 3 servings. I’ve set this up this way to make it easier for you to meal prep for 3 days in a row.
Here are some examples of meal prepping snacks, green smoothie breakfasts and meals.
Included in the book is a FAQ on Meal Prepping and Green Smoothies.
Here is a sample of what the recipes look like:
- Save Time. No need to search recipe books looking for a recipe that fits your dietary requirements. I did the work for you!
- Save Money. Save huge amounts of money by cooking your food from home
- Easily print recipes. Individual recipes are setup on their own page to allow you to print just the recipe you want at any time. No need to waste a tree printing all the recipes at once, print only the ones you need.
“My Daily Diet” is a recipe book and a 30-day meal plan all in one. It has over 60 high fiber recipes that also include nutrition facts. Inside you will find how to calculate the accurate amount of calories for you daily needs, and how to use the 30 day meal plan to lose 1 to 2 pounds a week. What’s unique about the recipes is that it is all measured into 3 servings, which is a tool you can use for prepping meals for 3 days. If you have a healthy meal already available, there is no excuse to grab something quick and unhealthy. “If you fail to plan, plan to fail”. You will find in this book several examples of meal prepping and also an easy to follow guide. Let me show you all I learned and how I was able to drop 60 pounds after the birth of my twins.
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I’m so happy to finally share all my flat belly secrets with you.