4 DIETARY CHANGES

EATING the right foods, in the right amounts, in the right way is important for your health.

Your diet or the foods and/or drinks you put in your body has a direct impact on your weight. Making small changes to what and how you eat can postively improve complications associated with diabetes, heart disease and other weight related chronic diseases.

"4D" suggests 4 Dietary Changes you can use for each meal. Using a combination of these changes and standard caloric restricted meal plans you can lose 1 to 2 pounds per week.

Choose a plan based on your weight category:

Less than 200 lb (90.7 kg)

More than 200 lb (90.7 kg)

1,200 kcal/day meal plan

1,500 kcal/day meal plan

Meal Plans

Week 8

Week 7

Week 6

Week 5

Week 9

Week 10

Week 11

Week 12

Make these Changes

"4D" provides sample 1,200 kcal and 1,500 kcal meal plans. Each week a meal plan will be posted. These meal plans help you to meet and/or stay withing your calorie needs for the day.

These are suggestions and can be modified to help you reach your goals.