How Effective Is the Diet Smart Plan for Weight Loss?

The Diet Smart Plan, created by Barry Sanders, is a diet that doesn’t rely on gimmicks or extreme measures, but rather small, healthy eating changes that will last a lifetime. This eating plan doesn’t deprive you of your favorite foods, but rather encourages large amounts of healthy foods, and limits the foods that will impede your weight loss goals. By focusing on nutritious foods and gradually making healthy lifestyle changes, Sanders guarantees that you will be able to maintain your goal weight and achieve optimal health.

How the Diet Works

On the Diet Smart Plan, foods are broken down into 5 groups:

  1. Free Foods – foods you don’t count against your daily calorie allotment, such as low calorie veggies
  2. Basic Foods – Staple foods like lean meat, chicken, fruit, etc., that are encouraged, but count toward your daily calories
  3. Single Portion Foods – Foods that are accepted in limited portions, like pasta and steak
  4. Modified Foods – Foods that have low-calorie counterparts or can be prepared healthily, such as cheeseburgers or milk
  5. Limited Foods – Foods that should only be consumed once a week, such as pizza or dessert

To ensure weight loss on this plan, you should eat the above foods in their suggested portions. Your daily calorie count should be closely monitored, and it should not exceed your weight times 8. Therefore, if you weigh 150 pounds, you should not eat over 1200 calories a day. Once you lose weight and begin to approach your target weight, this number increases to 11 times your weight (hence, 1650 calories).

On this diet plan, you are expected to eat 5 or 6 times a day. This will keep your metabolism fueled, aid digestion, and prevent you from overeating at any given time during the day. You are also required to weigh yourself every morning and every evening in order to keep yourself motivated and on track.

Losing Weight on the Diet Smart Plan

Any time you dramatically restrict your calories, as you’re required to do on this diet, you are going to lose weight. However, in order to be successful on this eating plan, you must pay close attention to what you’re putting in your mouth, and make sure you understand the each food’s classification. For example, if you throw back pasta as if it was a “free” or “basic” food, you’re going to gain weight instead of lose it. This diet requires a great deal of awareness on your part, and you must carefully prepare what you will eat each day. You must also continue to monitor and track your daily calorie intake and your current weight.

Another thing to consider before starting this diet is that the daily calorie allotment is rather low in the diet’s beginning phases. By reducing your calorie intake this much, you might not have the strength to exercise, which is a crucial part of any weight loss plan.

The Diet Smart Plan can be an effective way to lose weight, and it does teach you healthy habits that can last for the long-term. However, you must make smart choices on this diet and continue to exercise self control. Also, if you ever experience extreme hunger in the beginning of this eating plan, be sure to fill up on “free foods” to prevent fatigue.


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