To be frank to you i have never try any diet plan.I don't know which is the best one with the least side effects.For for information why don't you visit the dieticien.

Diet plans are stupid. Just eat a balanced nutritional plan making sure you are in an energy deficit. As long as there is a deficit of energy, you will lose weight. You have to, it is thermodynamics.

Before I get into specifics with someone, I like to make sure they have their calories figured out first. That is the driving factor behind all of your goals. For general purposes, maintenance caloric intake is 15 calories per pound of body weight. From this, I like to start with a deficit of roughly 15%. You can afford a larger deficit, the more weight you have to lose.

I think any diet for the average person, leaving out goal dependencies, should worry about calories first and foremost, then protein requirements, then EFAs. Once they are accounted for, it is fair game to toy around with the remaining macronutrients required to fulfill your energy requirements.

For instance, if I need 3500 calories to maintain, that is the number I will shoot for.

I like to have 1 - 1.5 gm of protein for each pound that I weigh. Right now that would be 195. There are 4 calories in each gram of protein, which equals out to be 975 calories (using 1.25 grams/lb). If you are not weight training, these requirements would be lower. If you are dieting with a caloric deficit, protein requirements actually increase.

Then I worry about my fats. I like to have somewhere in the neighborhood of 50-100 grams as a minimum. Of this, I keep it to the healthy side of things with monounsaturateds (olive oil), certain polyunsaturateds (omega-6/9s, stuff like flax oil, borage oil, etc), and a source of omega-3s (fish oil caps, or a serving of omega-3 rich fish like salmon). Let's say from this, I take in 100 grams of fat. There are 9 calories per gram of fat, leaving us with 900 calories here.

That gives us a total of 1875 calories, while I am shooting for 3500! I need 1625 more. This is where I add my carbs and I toy around with the other macronutrients too. As an average, I would say 200 grams of carbs is a good number for an active individual. I have gone much higher myself. At any rate, once you calculate your proteins and fats, you fill the deficit needed to reach your caloric goal with a mixture of the 3. I tend to keep protein pretty stable at 1 - 1.5g per lb.

It tends to be very personal and goal dependent from this point forward. If you were going to be doing a lot of frequent cycling, I would load up on carbs, especially close to your workouts/cycles. Active people can benefit from carbs, although there is no such thing as an essential carbohydrate, there are only essential amino acids and essential fats.

I have started a "no-added sugar" diet. I've never heard of it before. It something that I have "develeped" on my own. I need to loose about 15-20 pounds. My BMR is about 1890 and I'm taking in about that daily. According to my calculations. I should loose weight just by sleeping. Not counting cardio 4 times a week and strength training starting this week.

I eat 4-6 times a day. I'm having trouble with a proper balanced diet. Particularily with the specific types of foods I should be eating so that I hit appropriate calorie, carbs, fats, protein levels. Any advice??

Dude, I told you exactly how to set up a balanced diet above. If you are having trouble tracking your macros, try something like www.fitday.com.

It is free and it is great.