"Skip the lies, go straight to the health.

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Table of Contents
Disclaimer Copyright Information Basics of Losing Weight How do I lose weight? How to Succeed With Your Diet The Low Carb Craze is Crazy Diets that Don't Work Should I avoid meals late in the day Do diet pills work? What diet should I choose? Top 5 Lunch and Dinner Items for Weight Loss Top 5 Snacks for Losing Weight Top 5 Breakfast Foods for Losing Weight i ii 1 2 3 4 5 6 7 8 9 10 11 Figure Out Your BMI Figure Out Your Daily Calorie Needs The Straight Diet Week 1 - Counting Calories Week 2 - Measure & Change Week 3 - Cut the Calories Week 4 - Good vs. Bad: Fats & Proteins Week 5 - Good vs. Bad Carbs Week 6 - Fast Food & Healthy Snacking Week 7 - Start Cooking Week 8 - Cheat Day Week 9 - Weight Maintenance Conclusion 12 14 15 16 17 18 19 20 21 22 23 24 25

Disclaimer
While the information in this ebook is as accurate as possible, individual cases are impossible to diagnose and treat over the internet. The information provided in this ebook is for general purposes. Always consult a physician, dietician and/ or personal trainer before starting any exercise routine or diet.

Basics of Losing Weight

Failed diets and out of control obesity may lead you to believe that losing weight is difficult but it is quite easy, at least on paper. The only thing you need to do is keep the calories that you burn greater than the calories that you eat. So why is this article so long? Your first step is to figure out how many calories you are burning each day. Use the Daily Calorie Needs Calculator. Based on your age, sex, weight, height and activity level, it will estimate how many calories your body is burning per day. When using this calculator, keep in mind that the number you get gives you an estimate not a number that never changes day to day. It will fluctuate. Safe weight loss is considered 1-2 pounds per week. While it is possible to lose more, it is extremely unhealthy to do so. So how many calories do you actually have to cut out of your diet? One pound of body fat equals about 3500 calories. If you want to lose one pound in a week, you need to cut 3500 calories out of your diet per week. While this might sound like a lot, per day it comes out to a 500 calorie deficit. Your next step is to ask yourself how you want to get rid of any unwanted weight. You can cut 500 calories out of your diet per day, or increase the amount of calories you burn by 500 calories per day. A combination of these two methods is the best way to go.

How do I lose weight?

Losing weight is a simple equation. If you burn more calories than you eat, there is no way to fail. First estimate how many calories you are burning each day using the Daily Calorie Needs Calculator. To lose weight you need to create a calorie deficit, meaning you have to burn more calories than you eat. Healthy weight loss is defined as no more than 1-2 pounds (0.45-0.9 kilograms) per week. To lose 1 pound (0.45 kilograms) in a week you deficit has to be 500 calories per day (consistently). This means you have to eat 500 calories less or burn 500 calories more. You can also do a combination by eating 250 calories less and burning 250 calories more. To lose 2 pounds (0.9 kilograms) a week, your deficit needs to be doubled to 1,000 calories per day. The most important point to remember is consistency. Even going out of your calorie range for 1 or 2 days can put you off course.

How to Succeed With Your Diet

Typically, when thinking of the word diet, we think temporary. Spring breaks, weddings and even weekend beach trips will get us to lose some weight. Unfortunately, these short term diets don't work. They are unhealthy and once you stop them, your weight will come back. Studies show you'll be heavier than when you started. Instead of diet, think lifestyle change. This doesn't mean you have to give up fried chicken, pizza or even chocolate. Eating is a big part of our lives and should be enjoyed. An important concept to understand is moderation. If you can't live without fried chicken, eat it, just not everyday. Plus if you have it less, you'll enjoy it more. Going from your favorite unhealthy foods to healthier alternatives is a huge jump. Next time you are flipping through channels, try and find a makeover show. Many of these shows try and get people to completely change their eating habits in less than a week. While this may seem healthy, it probably won't lead to any long term changes. Put yourself in their shoes. What food do you eat that you know is unhealthy and really love? How would you feel if someone said you can't ever have that food again? I don't think I'd go for it. An easier way to do it is gradually. Take a food you love and try to make it healthier. If you love pizza, instead of buying it ready, make it at home. There are easy to use crusts available at your grocery store. Add your own toppings. If you love fried chicken, try baked chicken. Don't go out, make it yourself. Home made meals are almost always healthier than ones you get at a restaurant (fast food or not). Another popular way to get healthier are fat-free or low fat versions of food. Cream cheese, peanut butter and milk all have low fat or fat free substitutes. Sometimes companies do a good job with taste and sometimes they don't. In some cases it might not even be possible to get the same taste with all the fat taken out.This is why it is important to go down in steps. If your goal is to drink fat free milk but you're using whole milk, don't do it overnight. Take it in steps over the coarse of a few weeks. You won't notice the difference in taste as much. The same goes for other dairy products. Also, if you just can't stomach the fat free version, try the low fat version. Most importantly, don't ever deprive yourself of something you love. Sometimes we over indulge in what we enjoy. Instead of eating a large number of cookies, look at the nutrition label. Eat a serving and put the rest down.

The Low Carb Craze is Crazy

Even with the popularity of low carb diets on the decline, many people continue to use them. These diets may initially shed some pounds but they are unhealthy, severely limit your food selection and take away your body's main source of energy. Foods that contain carbohydrates range from fruits and vegetables (which are loaded with vitamins, minerals and antioxidants) to candy and soda (which contain nothing but sugar). Cutting all carbohydrates out of your diet can leave you vulnerable to many diseases that may be prevented by eating fruits and vegetables. Removing all carbohydrates from your diet will also restrict what kinds of food you can eat. Food can be classified in many different ways and one of them is fat (ex: dairy), carbohydrate (bread), or protein (meat) foods. Cutting one of these out won't leave you with too much to choose from. Unless you enjoy eating a lot of meat and dairy without bread, rice or pasta, low carb diets may not be for you. Our body can use any of the macronutrients for energy. It likes to use protein for rebuilding damaged tissue, and also likes carbohydrates or sugars better than fats for energy. Not eating any carbohydrates can leave you tired throughout the day. There are two main reasons why these diets seem like they work. When we eat any form of carbohydrate, our body stores some (along with a lot of water) for when we need them later. As we stop eating the carbs, we use up our stores (and the water goes with them). That is why you will lose a lot of weight initially. Also, removing carbs is going to reduce the number of calories you consume each day. You can do that with fat and protein and get the same result. There are certain carbs that we can do without, mainly the ones found in candy and sodas that give us no vitamins or minerals. We can't do without the carbs that are rich in them. Not all carbs are bad but not all of them are good.

Diets that Don't Work

Everyone is looking for the easy way out for all sorts of things. Losing weight is no exception. You can find plenty of diets to follow by going to a bookstore or even searing on the net. Just because they're out there doesn't mean they're effective. Low carb diets do work in getting some weight off but it isn't the low carb part that helps, its the low calorie part that works. You'd have the same result if you were to go on a low fat diet and you'll also enjoy some health benefits. When you're on one of these diets you usually increase your intake of meats which are high in saturated fat. Too much of this fat can increase cholesterol and cause heart disease. If you don't like food you can go on a detox diet. These are nothing more than diets in which you starve yourself. Typically you buy a few days supply of drinks and take in nothing but them. You get little if an calories or nutrients that your body needs to survive. The problem is that you aren't losing any real weight. You're getting rid of stored water which will come back as soon as you drink any liquid. Diets that are based off of a single food (cabbage soup, lemonade, grapefruit diet...) will work because you're starving yourself and reducing calories. There's nothing special about cabbage or grapefruit that will help you lose weight. These diets are unhealthy and can even be dangerous if you stick to them for too long. When we want something so bad we often look for the quick and easy way to do it. Unfortunately this way rarely works. Losing weight is sometimes difficult and requires some time to accomplish. You didn't gain the weight overnight and you can't lose it that quickly either.

Should I avoid meals late in the day?

A lot of people believe that eating late in the day will make you gain more weight than eating earlier. This is partially true. At the end of the day it is the total amount of calories you eat that dictates whether or not you'll gain weight. The problem is that while we're sleeping the body's metabolism slows and with that its need for calories decreases too. If you eat 500 calories right before going to sleep, its more likely that a large portion of them will be stored as fat. On the other hand, if you eat 500 calories at lunch time, you're much more likely burn those calories by doing work, going to the gym and walking around than you would be at nighttime. We still burn calories during sleep. Your body does most of the repair and restoration during sleep and it does need energy for this. You shouldn't avoid late meals but instead of eating large ones go for a midnight snack.

Do diet pills work?

Diet pills are not worth their cost in terms money and health risks. Walk down the aisle of your local supplement shop and you'll see all kinds of products claiming to burn fat, lower your appetite, block calorie absorption and help you lose weight faster. The biggest problem with these diet products is that they aren't regulated. They don't have to be tested or approved by anyone. They make a lot of claims and are usually not backed up by independent studies. Even assuming they do work, it isn't a good idea to take them. Healthy weight loss is 1-2 pounds per week. If you lose weight at a faster rate, you are risking your diet and even your health. Even most product labels state that you shouldn't use the diet aid forever, so the question is: what happens when you stop? If the product worked like it promised, you will just gain the weight right back.

What diet should I choose?

Just go down the diet aisle of your local book store or library and you'll be overwhelmed with different diets all promising to give you the body you've always wanted. Some are truthful and say it will take a lot of work while some lie and claim that you don't have to work hard at all. There are lots of outrageous statements made in these books and sifting through the truths and lies can be a challenge. The only way a diet can work is by reducing the amount of calories you intake to go under the amount of calories you burn. There is not other way a diet can work. Special blood types, drinking vinegar or other unusual diets will not work. There are diets such as low carb ones that will help you lose weight but aren't necessarily healthy. If you are losing weight while on a diet, it means that you are burning more than you eat. It doesn't mean you are losing the weight in a healthy way. Use common sense. If the diet promises too much for the amount of work it requires, you might get disappointed at the results.

Top 5 Lunch/Dinner Items for Weight Loss

1. Chicken, when grilled or baked is high in good quality protein and low in fat and calories. 2. Rice is a great side dish that includes plenty of fiber and nutrients. Use brown rice for an even healthier addition to your meal. 3. Pasta, like rice, is high in fiber and nutrients. Try finding pasta that is made out of 100% whole wheat flour. This will be digested slower and keep you full more than white pasta will. 4. Salads are low in calories but high in volume. They'll fill you up without adding too many calories to your daily intake. You can top them with low fat salad dressing or olive oil and vinegar. 5. Sandwiches are easy to prepare and can be very nutritious if you add the right ingredients. Whole wheat bread, vegetables and cold cuts are all healthy additions. Use mustard, ketchup or light mayonnaise for more taste.

Top 5 Snacks for Losing Weight

1. A piece of fruit can go a long way in making you feel full and satisfying your sweet tooth. With such a wide variety, you should find a fruit that you like. Peaches, kiwis, apples and grapes are all good examples. They are low in calories and full of fiber which will slow digestion meaning you'll eat less. 2. Yogurt (the ones low in sugar) is high in protein and calcium. There are plenty of flavors that range from chocolate to orange and can satisfy a craving for something unhealthy. 3. Salads have a lot of volume and are very low in calories. Most vegetables are high in water and fiber content which will make you feel full for a long time. If you use salad dressing, pick one that's oil based which includes healthy fats. 4. Some vegetables are great snacks by themselves without a salad. Carrots and celery sticks can fill you up really quick and not add too many calories to your daily intake. You can dip them in some low-fat salad dressing for added taste. 5. Canned tuna is a great snack. Each 6oz. can has about 150 calories (you don't have to eat it all at once) which can be split up into 2 servings. It is mostly protein with a little fat. You can top it with lemon juice, mix it with some low-fat salad dressing or eat it straight out of the can.

Top 5 Breakfast Foods for Losing Weight

1. Oatmeal is packed with complex carbohydrates. Complex carbs will keep you full, energized and healthy. Pick the traditional style oatmeal since it has less sugar than the flavored kinds. You can top it with cinnamon, honey and your favorite fruit. 2. Cereal has always been a good breakfast option. With so many flavors and brands to choose from, there's something for everyone. Be sure to check the sugar content since some have a lot of it. Too much sugar will give you a lot of energy real quick but will also leave you tired once the sugar rush wears off. 3. Fruit is a good addition to any breakfast. Most fruits are low in calories but high in fiber which will keep you full, meaning you'll eat less. 4. Eggs are high in good quality protein and low in calories. You can further eliminate calories by only eating the egg whites. There are also egg substitutes that are cholesterol free. 5. Yogurt is high in calcium, protein and promotes good gastrointestinal health with the use of live cultures. Like cereal, some yogurts are loaded with sugar so be mindful of the nutrition facts.

Figure Out Your BMI

BMI is just a relationship between weight and height. For the vast majority of people, BMI will give a good measure of whether the weight is normal or needs to change. Some populations such as bodybuilders will have a higher BMI because of muscle mass. This tool cannot distinguish between muscle and fat so it is up to you to decide whether you have excess fat or are muscular. You can also take advantage of the online BMI Calculator if you're not good with math. In pounds and inches: 1. Take your weight (pounds). 2. Take your height (inches) and square it. 3. Divide the result from #1 by #2. 4. Multiply the result by 703. 5. The result from #4 is your BMI. Example Weight = 150 pounds Height = 5 feet 5 inches (65 inches) 1. 150 2. 65 * 65 = 4225 3. 150 / 4225 = 0.0355 4. 0.0355 * 703 = 24.96 5. 24.96 is your BMI In kilograms and meters: 1. Take your weight in kilograms. 2. Take your height in meters and sqaure it. 3. Divide the result from #1 by #2.

4. The result from #3 is your BMI. Example: Weight = 65 kilograms Height = 1.65 meters 1. 65 2. 1.65 * 1.65 = 2.7225 3. 65 / 2.7225 = 23.88 4. 23.88 is your BMI Interpretting Your BMI: If its under 18.5 you're underweight. If its between 18.5 and 24.9, you're at a normal weight. If its between 25 and 29.9, you're considered obese. If its between 30 and 35.9, you're considered obese class I. If its between 36 and 39.9, you're considered obese class II. If its over 40, you're considered obese class III.

Figure Out Your Daily Calorie Needs

This formula estimates the number of calories you burn each day from your weight, height, age and exercise level. You can also use the online Daily Calorie Needs Calculator. Notes about the formula. 1. This tool is designed to give an estimate of how many calories you burn per day. 2. Men have more muscle mass and therefore burn more calories. 3. Even with no exercise, your body still burns a considerable amount of calories digesting food, utilizing nutrients and keeping you alive. In pounds and inches: Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year) In kilograms and meters: Women: BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) - ( 4.7 x age in years) Men: BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) - (6.8 x age in years) Last Step: If you do little or no exercise, multiply your BMR by 1.2 to get your daily calorie needs. If you do light exercise/sports 1-3 days/week, multiply your BMR by 1.375 to get your daily calorie needs. If you do moderate exercise/sports 3-5 days/week, multiply your BMR by 1.55 to get your daily calorie needs. If you do hard exercise/sports 6-7 days a week, multiply your BMR by 1.725 to get your daily calorie needs. If you do very hard exercise/sports & physical job or 2x training, multiply your BMR by 1.9 to get your daily calorie needs.

About The Straight Diet The Straight Diet is a plan that doesn't promise fast results or effortless changes but will help you achieve your weight loss and nutrition goals. Diets that work don't deliver results overnight and they do require difficult (but manageable) changes. With patience and perseverance you will reach your weight loss goal and stay there. The Straight Diet is a 9 week plan that emphasizes making changes slowly and getting used to them before moving on to the next step. This way, you won't be bombarded with new routines that you've never had to live by. Changing is easier if you have time to adjust and The Straight Diet gives you that extra time. Follow the directions for the week that you are on. You might be tempted to skip ahead if you have already grasped the concept but giving yourself more time will allow you to fully adjust to the weekly changes. If you feel like you need more time to adjust to the changes take it but don't stay on one week for too long.

Table of Contents

Week 1 - Counting Calories Week 2 - Measure & Change Week 3 - Cut the Calories Week 4 - Good vs. Bad: Fats & Proteins Week 5 - Good vs. Bad Carbs Week 6 - Fast Food & Healthy Snacking Week 7 - Start Cooking Week 8 - Cheat Day Week 9 - Weight Maintenance Conclusion

Week 1: Counting Calories

For the first week you won't need to make any adjustments to your diet. This week will focus on making you aware of the calories you're taking in. A lot of people already try to do this mentally but it doesn't provide an accurate number. Most people underestimate the number of calories they eat and wonder why their weight is going up. Writing them down will give you a good idea of what you're actually taking in and may even surprise you. While this may seem like a huge step, it is a necessary one and doesn't have to be permanent. In the initial stage of a diet, it is important that you know how many calories you are taking in. For this week you will get into the habit of counting calories as well as grams of fat, carbohydrates and protein. The main ways of counting calories is in a notebook, using a spreadsheet program (such as Excel) or even using software specifically designed to count calories.

Week 2: Measuring & Change

You should now be comfortably counting your calories each day. Last week you didn't make any changes to your diet but this week you will. The main way to control the amount of calories you take in is to know what a serving actually is. People usually look at the nutrition label and see the number of calories. They probably eat more than one serving but only count it as one. This week you will get to know serving sizes. Start off by buying a set of measuring cups, spoons and even a food scale and start measuring out the food you eat according to the serving size listed on the label. While you still don't have to limit yourself, be mindful of how many calories you are actually taking in now that you are measuring your food. You will also start changing what kind of calories you take in. Fat, carbohydrates and protein all contribute calories to your meals but not all calories are equal. They all have their own unique functions and their own recommendations. Fat should be limited to no more than 30% of your total calories and carbohydrates should account for 55% - 65% of your intake. To figure out your protein intake, multiply your weight in pounds by 0.36 (or multiply your weight in kilograms by 0.8). These numbers are more of a guideline than something that you have to follow strictly (however, try staying as close to these numbers as you can). Total Calories 1500 2000 2500 Total Fat 50 grams 66 83 Total Carbs 206-244 grams 275-325 344-406 Total Protein (140 lbs) 50 grams 50 50

Week 3: Cut the Calories

Until now you've been eating freely, but the main part of a diet is to lose weight. You'll now need to start cutting calories. Healthy weight loss is 1-2 pounds (0.45-0.9 kilograms) per week. Sticking to the 1-2 pound rule will keep you healthy and increase the chances of a) staying on your diet and b) keeping the weight off. You need to figure out how many calories you burn each day. The Daily Calorie Needs Calculator will give you an estimate. To lose 1 pound (0.45 kilogram) per week you'll need a deficit of 500 calories per day. To lose 2 pounds (0.9 kilograms) per week you'll need a deficit of 1000 calories per day. Figuring out how many calories you should take in doesn't end now. You have to monitor your progress and adapt accordingly. If you aren't losing weight, cut some calories out. If you are losing weight too quickly, add some back in. You should never go under 1200 calories. Doing so will put your body into a starvation mode and prevent you from losing weight. The easiest way to cut calories is to switch to low fat versions of food and remove most and even all junk foods. This week, concentrate on eating the amount of calories you should be eating to reach your weight loss goal. Use your calorie counting method throughout the day to keep yourself on track and avoid realizing too late that you are over your calorie limit.

Week 4: Good vs. Bad: Fats & Proteins

Last week you started cutting calories and you should now be on the path to losing a healthy 1-2 pounds per week. This week you'll start to separate calories into good ones and bad ones. While all calories can make you gain weight, there are some calories that can also cause serious negative as well as positive health effects. Your goal should be to maximize those healthy calories while reducing your intake of unhealthy ones. Fat can be separated into two different categories: saturated and unsaturated. Basically, saturated fats are bad and unsaturated fats are good. Saturated fats can be found mostly in animal sources such as milk, cheese and meat (and coconuts). Even if you weren't on a diet, limiting saturated fats a must. Completely eliminating them isn't necessary. Switch to low fat or fat free versions of these foods. Unsaturated fats come mostly plant sources and fish. These fats have been shown to be healthy for your heart and reduce the risk of cardiovascular disease which is very prevalent in the developed world. You should already be limiting your total fat intake to 30% of your total calories. Your goal for this week will be to separate fat into unsaturated and saturated sources. You will limit your intake of saturated fats to 10% of your total intake 20% will come from unsaturated sources. Total Calories 1500 2000 2500 Total Fat (30%) 50 grams 66 83 Saturated (10%) 16 grams 22 27 Unsaturated (20%) 32 grams 44 54

Some forms of protein are associated with high amounts of saturated fats. Good sources come from meat that is low in saturated fat. Some examples are lean cuts of beef, chicken, turkey and fish. Soy is also a good source of protein and healthy for your heart. Low fat and fat free versions of dairy are also great sources of quality protein. Your second goal for this week is to eat protein that is low in fat.

Week 5: Good vs. Bad Carbs

Last week you learned the importance of good fats and proteins in your diet. This week you'll concentrate on improving your intake of carbohydrates. Like fats and proteins, carbohydrates can be broken down into two groups, simply; good and bad. Good (complex) carbs are those that come from whole grains, fruit and vegetables. These are high in fiber, vitamins and minerals. They are digested slowly and because of this will leave you feeling full for a longer period of time. This will help you eat less throughout the day while also giving you less ups and downs in terms of energy (sugar rushes). Bad (simple) carbs are those that come from candy, soda and refined (white) flour. These are associated with little or no vitamins, minerals and fiber. They are digested quickly and leaving you hungry and wanting more food. Loading your diet up with these calories will leave you with a burst of energy that will quickly leave you tired. Your goal this week will be to maximize your intake of whole grains, fruit and vegetables while drastically cutting your consumption of candy, soda, refined flour and anything else high in sugar and low in vitamins, minerals and fiber. Change from white to 100% whole wheat breads and get at least 5 servings of fruit/vegetables a day. Most fruit and vegetables are very low in calories and very high in nutrients. Because of this, fruit and vegetables can be a free food. You can eat as much as you want without worrying about the calorie intake from them. Be careful about certain fruits and vegetables as some do contain a lot of calories (avocados, olives, coconuts).

Week 6: Fast Food & Healthy Snacking

By now you should know the basics of how to eat healthy meals. Good carbs, healthy fats and lean protein are the major parts. When you're at home and you know what you put into your food, these objectives are easy to achieve. When you're out you can only guess what's in your food. Fast food can derail your diet very quickly. Don't be surprised if just one meal from a fast food restaurant has 1000 calories. Depending on where you go and what your choices are, that number can get even higher. Calories are just part of what's wrong with fast food. If you were eating 1000 calories of unsaturated fats and complex carbohydrates, it would be one thing but fast food is usually made up of saturated fat served on a white hamburger bun. You can't get much worse than that. Your first goal this week will be to limit your intake of fast food or to make smarter fast food choices. Sometimes there is no time and you have to choose between being hungry and eating a hamburger. Salads, sandwiches, chicken and fish always beat out fried foods, hamburgers and sodas. Another area that can slow your weight loss down is unhealthy snacking. Most people have a few big meals and snacks in between. These snacks can make or break you in the long run. Your second goal this week is to eat healthy snacks. Stay away from potato chips, pretzels and dips and try to eat baked chips, fruits and yogurts. These are lower in fat and higher in vitamins and minerals (except for the baked chips which are just lower in fat).

Week 7: Start Cooking

One of the most important aspects of a diet is knowing what you put into your body. Apart from calories, you have to know the about the age of the ingredients you use, types of preservatives and chemicals that are also in food and the cleanliness of the kitchen. The only way to make certain that all of these are up to your standards is to cook your own meals. Your goal for this week is to start cooking your own food. If you've never cooked on a regular basis then this can be the most challenging step of this plan. Cooking doesn't have to be a chore. You should try to have fun with it and enjoy all the new foods that you'll soon be eating. If you have no idea where to start, check your local bookstore for cookbooks. There are also plenty of sites on the internet that teach you how to cook and provide free recipes. You won't make culinary masterpieces overnight, but in time you and your family will begin to enjoy your creations. You don't need to cook every night. You should make enough so that you'll have leftovers. This will give you a chance to take a break from cooking since it can be time consuming. This week, start by cooking at least twice. Next week try for three times and keep going up one day until you have home made food everyday of the week. With time it'll seem natural, like brushing your teeth or cleaning your room. Keep in mind that cooking doesn't have to mean a huge meal with trimmings. It can be as easy as rice, sandwiches and salads.

Week 8: Cheat Day

Generally, being on a diet means restricting calories to lose weight. Usually, these calories come from the really good ones foods like hot dogs, cake and potato chips. While there is room for these foods in a diet, (even on a daily basis) eating too many of them will cause you to gain weight. Starting this week, you can allow yourself to have one "cheat day" per week. It is voluntary but it will help you get through the tough times of your diet. A cheat day is a day in which you don't have to count your calories, measure your food or cook healthy meals. This day will allow you to have your favorite foods while still continuing on your diet. You can have snacks that are normally off limits or you can treat yourself to a night out at a restaurant. If you want, you can even do both. Having a cheat day isn't a prescription to go overboard. Cheat day or not, loading up on calories will cause weight gain. The point of this day is to allow you to have the foods you love without feeling as if you've ruined your entire diet.

Week 9: Weight Maintenance

This week's goal is to get you to stay at your target weight without gaining it back. If you aren't at your target weight yet, keep losing weight until you reach your goal. Your target weight is based on your body mass index (BMI). Once you reach this weight you'll need to start increasing your calorie intake to stop any further weight loss. Losing too much weight isn't healthy. Try staying somewhere in the middle of your healthy weight range. Next, use the Daily Calorie Needs Calculator to figure out how many calories you burn each day. You already used this calculator in week 3, but refreshing the numbers now is needed since you've lost enough weight to make the calories change and probably changed your activity level. The number of calories you burn each day will now be the number of calories you eat. Sometimes, its hard to get that exact number but try to make it average out every week. Weight maintenance is an ongoing effort. Check your progress by weighing yourself on a regular basis. If you are gaining or losing weight when you aren't trying, adjust your calories accordingly.

Conclusion of The Straight Diet

The last 9 weeks have given you all the information you need to succeed with your weight loss goals. You've learned everything from counting your calories to the difference between good and bad food choices. From now on, you need to continue on the right path of eating how much you're supposed to eat every single day. You need to do this even after you've reached your target weight. Know that there will be times when it gets hard, and times when you feel like quitting. Just because you have a bad day or two doesn't mean that your diet has failed. Get up and get back on track. Good Luck!