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The sensible slimmer will not only count kilojoules (calories) but will also consider the food which they choose to eat. Not all kilojoules (calories) are equal, for example 1 gram of fat supplies 38 kilojoules (9calories) whereas 1 gram of carbohydrates supplies 16 kilojoules (4 calories). In addition the body processes foods differently, for example carbohydrates-rich foods requires lots of energy for conversion into the body fat and stimulates the metabolism just as exercise does. Whereas fatty foods need very little energy for conversion to body fat and slip easily into fat cells. A weight should aim for a low-fat, high fiber and high carbohydrates intakes. Most foods are a combination pf protein, fat and carbohydrates with varying amounts of each. For the classification however, they are defined according to which nutrients they complain most of-fat, protein or carbohydrates. This guide will help you design an eating plan to suit your needs and lifestyle. Free Foods The term free is used as these foods are virtually free of energy and great for filling an empty stomach. They can be eaten in unlimited. Free food including the following: Fresh vegetables except for potatoes, legumes and sweet corn. Some fruits such as strawberries, passion fruits, rhubarbs, lemon and limes. Lemon, lime, tomato and vegetable juice no-or low-kilojoules (calories) beverages such as tea, coffee, water, mineral water and diet soft drinks, seasoning such as herbs and spices sauces such soy, tomato and Worcestershire vinegar, low kilojoules ( calories) fruit spreads, jams and chutneys, marmite, vegemite and promote no-oil salad dressings, low-kilojoules (calories) jelly. Carbohydrate Foods With the exception of milk and yogurt, carbohydrate foods are mainly plant foods. There are two types of carbohydrates-starches and naturally occurring sugars. Carbohydrates which release energy slowly (starches) tend to be more satisfying and help control the appetite. Those rich in fibers are best and should be chosen first whenever possible. They will also help you to meet you daily fiber requirements. Include at least two carbohydrates serves at each one or two of your carbohydrates serve as a snacks. To make the most of the effect of carbohydrates spread them evenly through the day - these insures an equal spread of energy-giving food. It also keeps your glycogen stores topped up. As a guide 1 serve of carbohydrates is equal to: 1 sliced of bread ½ bread roll ½ small pocket bread 2 - 4 cracker or crisp breads 2 plain biscuits 30 g/ 1 oz breakfast cereal 90 g/ 3 oz cooked rice or pasta. 1 medium potato 125 g / 4 oz mashed potato ½ cob sweet corn 90 g/3 oz corn kernels 90 g/ 3 oz cooked baked beans, lentils, chick peas or red kidney beans 1 apple, banana, peach or oranges 20 medium grapes 4 apricots 3 mandarins or plums 220 g/ 7 oz fresh fruits salads ½ cup/125 ml/8 fl oz skim, low or reduced fat milk 1 cup/200 g/6 ½ oz low fat yogurt 1 ½ scoops / 75 g / 2 ½ oz low fat ice cream Recommended Daily Consumption: Women 8 - 10 Serves Men 10 - 12 Serves Note: 1 serve carbohydrates = 15 g. Fibre A high fibre diet beneficial for those attempting to lose weight as it slows down the emptying of the stomach, making you feel full for a longer period of time. Other important health benefits associated with an adequate soluble dietary fibre intake include lowering blood cholesterol and a better control of blood sugar levels (particularly beneficial for diabetics). The best source of soluble, fibres includes: rolled oats, legumes such as, dried peas and beans, lentils and fruits. Additional benefits of fibres associated with the insoluble components include prevention of constipation and some cancers of the bowel and breast. The best source includes: vegetables, nuts, seeds fruits and grains such as wheat, rice, barley, corn and rye. To ensure a balance intake of both soluble and insoluble dietary fibres and variety of food should be consumed each day. To prevent dehydration remember to drink 6 - 8n glasses (1.5 - 2 liters) of fluid each day when consuming a diet that includes adequate dietary fibres. Recommended daily consumption 25 - 30 g. Protein In develop countries protein is generally eaten in larger amounts than the body needs. Eating smaller quantities of protein will helps reduce energy and fat intake as well as weight. The body requires only 40 grams protein per day - this is the equivalent of 125 g/ 4 oz lean steak plus 45 g / 1 ½ oz cheese. As a guide 1 serve of protein is equal to: 30 g / 4 oz cooked lean meat such as lamb, beef, pork or veal. 30 g / 1 oz cooked lean chicken or turkey (skin removed) 45 g /1 ½ oz fresh or frozen fish 2 thin slices reduced-salt and fat ham 1 sliced smoked salmon 45 g / 1 ½ oz canned salmon, tuna, mackerel or crab in brine or spring water. 5 large prawn, clams or scallops 12 raw oysters 3 - 4 canned sardines 60 g / 2 oz low fat cottage or ricotta cheese 30 g / 1 oz reduced fat cheddar cheese 1 egg Recommended Daily consumption 4 - 5 serve = 100 - 200 g / 3 ½ - 6 ½ oz Main meal = 3 serves - 90 - 125 g / 3 - 4 oz Lunch = 1 - 2 serves - 3- - 60 g / 1 - 2 oz. Fats The less fat you eat the better, All far are equally fattening but their effect on blood vessel health is different. Monounsaturated and polyunsaturated fats are preferred as they assist in lowering blood fats and therefore the risk of heart and blood vessel disease. As a guide 1 serve of fat is equal to: 1 teaspoon butter, margarine, oil or tahina paste 1/8 avocado 1rasher lean bacon 1 tablespoon cream 1 tablespoon cream cheese 1 tablespoon salad dressing 5 small olives Recommended Daily Consumption: Not more than 4 serve (20 g/ ¼ oz) EXERCISE Exercise should be included in any weight loss or healthy lifestyle plan. A low fat high carbohydrates diet prevents weight and fat gain, while exercise helps with their removal. One of the reason fat (weight) is regained is because an over strict food intake drops. The body's metabolism and so defeats the purpose of reducing your energy intake to lose weight. However if energy (food) intake in reduce modestly and exercise added then metabolism will not drop. There are three types of activity which use energy: 1. Basal (resting) metabolic rate (BMR). This is the energy used while the body is at rest and it accounts for 70% of energy used. Raising your BMR is important for weight loss and exercise is one of the key factor in raising it. 2. Thermic effect exercise These is the energy spent when you used your muscles physical exercise. This is the second largest part of daily energy expenditure and it accounts for 20% of energy use. 3. Thermic effect of food. This is the energy use to digest food. As the amount of the carbohydrates eaten increases and fat intake decrease, the thermic effect rises, Hence the desirability of a low fat and high carbohydrates meal plan. Choose exercise that you can enjoy, that fits into your lifestyle and that you can maintain for 30 minutes or more at one time. One of the easiest and most popular form of exercise is walking. Before starting an exercise program have a check up with your doctor and remember if you are not use to exercising don't overdo it at the start. Minimum Recommended weekly exercise: Three session of at least 30 minutes.