Dieting Basics ebook – just $4!

Dieting Basics - Click to Buy NowNOTE: This ebook is no longer available.

There’s so much conflicting dieting advice out there. Every week we hear about a new “superfood” – or a new health scare. Dieting websites and books go on about BMI, calories, GI … without ever explaining what they mean. No wonder we all struggle to eat healthily.

Wouldn’t it be great to have all the facts you need for a healthy diet in one place, written in a jargon-free, straightforward and chatty style?

The Dieting Basics ebook covers everything you need to know. It answers all those tricky questions you have, like:

  • What does BMI mean and how do I work mine out?
  • How can I be confident I’m getting all the necessary vitamins and minerals?
  • What exactly is a calorie?
  • How do I keep a food diary?
  • Should I get friends involved with my diet?

And it gives you:

  • The One True Secret of dieting success
  • Recommended general guidelines on calorie intake and weight loss
  • AND … an easy calculation to figure out exactly how many calories you need
  • The truth about six popular exercise myths
  • All the facts about carbs, protein, fat, fibre and alcohol

(If you want to know more, jump straight to the full chapter list below.)

You can even download a free sample of the Dieting Basics ebook if you want to have a sneak-preview.

Based on the popular Dieting Basics series – but with all-new illustrations, updates and a huge amount of new information – the Dieting Basics ebook is a beautifully laid out and illustrated ebook which you can read on the screen or print to enjoy at leisure.

The Dieting Basics ebook is completely free of:

  • Quack advice
  • Faddy eating plans
  • Confusing medical or scientific jargon
  • “Boot camp” style exercise regimes

If you enjoy reading The Office Diet blog, you’ll absolutely love this ebook. If for any reason you’re not 100% happy, just email me (ali@theofficediet.com) and I’ll give you a full refund.

Buy Dieting Basics today – now just $4.

Once you’ve paid, you can click the orange “Complete Purchase” button to download the ebook, and you’ll also get an email to your inbox with the link. Email me – ali@theofficediet.com – if you have any difficulties at all.

What’s $4? A latte at Starbucks? A throw-away magazine? Trust me – you’ll get a lot more help, advice and information for your money with Dieting Basics.

Questions? Just drop me an email – ali@theofficediet.com – and I’ll get straight back to you.

Note that you can also find out more about me and The Office Diet here, and download the press release for Dieting Basics here.

Contents list

Introduction

Are you overweight?

The weight-loss secret
No-one is forcing food between your lips
Wake up thin?
It takes time
Staying motivated
Find your goal weight using the BMI (Body Mass Index)
Calories and kilojoules
What does a calorie measure?
So why do we have “calories” and “kilojoules”? Shouldn’t it be “kilocalories”?
When were calories invented? Where are they used today?
How do I convert between kilocalories, calories and kilojoules?
Calculating calories and kilojoules in your portion of food
How do I work out the calories in a portion of food?
Help! Numbers make my head spin… isn’t there some easy way to count
calories?
What about recipes from a book or magazine?
Your recommended daily calorie intake
What’s my personal daily calorie recommendation?
How many calories should I eat to lose weight?
Should I be eating fewer calories, or exercising to burn more off?
Can I eat fewer calories in the week and more at the weekends?
Calorie-counting recipes
What do you need to know to work out the calories in a recipe?
Using a spreadsheet to calculate the calories in a recipe

Food and Nutrition

A balanced diet – the food pyramid
Food pyramids in the US
The different food groups
The eatwell plate in the UK
Food labelling
1. Calories per serving
2. Fat and sugar per serving
3. Be sceptical about “lite” claims
Carbohydrates
Simple carbohydrates or Sugar (the “bad carbs”)
Complex carbohydrates or Starch (the “good carbs”)
Carbohydrates are good!
Fats
Different types of fat
Why are saturated fats bad and unsaturated fats good?
What are trans fats and why are they so bad?
What foods are sources of “good” fats?
Protein
What’s the difference between essential and non-essential amino acids?
What are complete and incomplete sources of protein?
Am I eating enough protein?
Am I eating too much protein?
What foods are good sources of protein?
Fibre
Soluble and insoluble fibre
How much fibre should I eat?
What foods are good sources of fibre?
Vitamins
Minerals
Alcohol

Exercise and Fitness

Exercise guidelines for health and weight loss
How much exercise should children do?
Getting started, staying motivated, seeing improvements
Why do you need to exercise?
Getting started: exercise for beginners
Staying motivated: carrying on when it gets tough
Seeing improvements: stepping up your exercise
Best exercises if you’re overweight and unfit
Walking
Swimming
Housework or gardening
Six persistent exercise myths debunked
1. The “No pain, no gain” myth
2. The “spot-reduce fat” myth
3. The “exercise is boring” myth
4. The “fat-burning zone” myth
5. The “if you exercise, you can eat anything” myth
6. Women shouldn’t weight train or they’ll bulk up

Dieting Success

Keep a food and exercise diary
Keeping a paper food diary
Keeping an electronic food diary
Why you should keep a food diary
…and why you (maybe) shouldn’t keep a food diary
Plan your meals and exercise in advance
How to plan ahead with your diet
Why should you plan ahead with your diet?
Enlist friends to support you
How friends can help you diet
Why your diet will succeed with support from friends
Have a perfect dieting day
Get your day off to a good, healthy start
Be prepared for diet challenges during the day
Keep up your diet resolve
Stay focused in the evening
Beat every food craving
Don’t keep “trigger” foods at work or in the house
Wait at least twenty minutes before giving in to your craving
Distract yourself from thoughts of food
Phone or email a friend who’s supportive about your diet
Fit your diet around your life
Plan your meals and snacks
Eat the same meals as your family
Count calories rather than following a set plan
Don’t become obsessed with your diet
Make exercise a natural part of your routine
Glossary

Appendix: Recipes

Spaghetti bolognaise
Pasta with prawns, olives and vegetable sauce
Pasta carbonara (low-fat version)
Sausage casserole
Sweet and sour chicken (Hong Kong style)
Vegetable stir-fry with noodles
Prawn tortilla wraps with guacamole, salsa and crudités

As you can see, I’ve packed the ebook full of information and facts, and it’s only $12 – with a no-questions-asked refund if you’re at all unsatisfied.

Buy Now(Once you’ve paid, you’ll need to click the orange “Complete Purchase” button to get the link to the download, and you’ll also get sent a link by email. Just drop me a line (ali@theofficediet.com) if you have any difficulties at all.)