can someone tell me a good diet plan please?

Question

i'm about 5'4 and weigh 120 lbs..i just need to know the right kinds of foods to eat..i used to be skinny! idk what happened! help pleaseeeeeee

Answer 1

find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio is the only fat burning exercise and burns fat all over your body (running, jogging, swimming, spinning, elliptical etc) 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), weight training a few days a week but never work on the same muscle group two days in a row (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)
foods to eat- old fashioned oatmeal, whole wheat bread/wrap/pita, whole grain cereals, whole wheat pasta, wild and brown rice, lean meats, fish, egg whites, all fruit and veggies, legumes (beans and peas), avocados, yogurts, milk, cottage cheese, skim cheese, tofu, soy milk, soy yogurts, nuts, dried fruit, chocolate over 75% cocoa (once in a while) etc.

Answer 2

Eating when you are hungry and stopping when you are full is a great strategy. Making sure that you incorporate a variety of foods is a great idea as well. Typically, people do not get enough fruits and veggies in their diets, which contain fiber.

Aerobic exercise and weight training can help you as well.

I do not think you are overweight. Your body changes as you develop through different ages. You are not going to look the same or weigh the same at 10 as you will at 16, 21, 25, 30, 40, etc.

Answer 3

I heard the Weight Loss Protocol helps. It's a lot you have to do, though. But remember: Don't get those Jenny Craig/Weight Watchers/NutriSystems because they're actually bad for you...

Well. At least that's what The Weight Loss Protocol told meh... D:

It's a book, and you just follow what the book says, in the last 4-5-ish chapters. ((The first couple of ones are kinda useless u_u))

Answer 4

How old are you? It could be one of the contributing factor. Anyway, try to increase your metabolism by exercising (a good sweat a day will do). Diet plan that works for me is: heavy breakfast, moderate lunch, and either skip the dinner (or supper or other snacks) or only eat vegetables and fruits for dinner. Don't eat anything else 4 hours before you sleep. Chew your food thoroughly (meaning eat slower, chew more) especially starchy food and meat.

Answer 5

go to this Body for Life site where you get to pick and choose the right foods to eat.
also has sample meal plans from champions
http://www.bodyforlife.com/nutrition/createmeal.asp