All of the following individuals need to consult with their healthcare
provider before implementing our weight loss plan:
- All pregnant women, women who are nursing, and women
who are considering becoming pregnant - All individuals under 18 years of age
- All individuals who are concerned about obtaining Daily
Value levels of nutrient intake for all nutrients based on diet
alone and without the help of dietary supplements - All individuals with special concerns about their intake of
vitamin D, vitamin B5, vitamin B12, or zinc.
What to expect when following the Plan
In the U.S., adults consume an average of approximately 2,100 calo-
ries of food per day. On average, U.S. adults are also overweight,
and their intake of dietary calories is related to their overweight sta-
tus. Since our weight loss plan averages about 1,530 calories per
day, it represents a decrease of about 570 calories per day for the av-
erage U.S. adult. Over one week's period of time—and all other fac-
tors being equal—that 570-per-day calorie decrease would be
expected to result in a weight loss of about 1 pound. In one month,
the expected weight loss would be 4 pounds, and in one year, 48
pounds.
Regardless of the weight loss plan you follow, your daily calorie in-
take must be matched up correctly with your activity level. If you
consume exactly the number of daily calories needed to complete
your daily activities (including exercise), you can expect to maintain
your current weight. If you exceed that number, you can expect to
gain weight. If you consume fewer calories than are needed to com-
plete your daily activities (including exercise), you can expect to
lose weight. Of course, in practice, weight loss never occurs with
this degree of mathematical exactness!
Healthy Weight Loss — Without Dieting