> What is the best easy diet to follow for health and weight loss.

Below is my diet advice that I gave to Spanky.

He refused to implement my suggestions.

Maybe you will.

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1) Water. Primarily drink zero calorie water, and minimize consumption of flavored drinks. Consuming anything sweet will interfere will your leptin response, and cause you to overeat.

2) Walk. Go for a walk EVERY DAY. To avoid intersecting with cars, you can just walk around your own block, or even inside your own home. To prevent boredom, wear earbuds, and listen to podcasts, audiobooks, music, etc. I prefer listening to podcasts covering personal finance & personal tech, so I learn useful actionable information. 

3) Fiber Pills. Take a few psyllium fiber pills at the end of each meal. The zero calorie fiber will create bulk in your stomach, so you end up eating less throughout the day.

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BONUS: Take a college-level class on nutrition that is math based. 

If you can't do that, read a book about nutrition, like "Nutrition for Dummies"

https://www.amazon.com/Nutrition-Dummie … 1119723906

https://1337x.st/torrent/4925567/Nutrition-For-Dummies/

You have to establish your resting metabolic rate (RMR) first - that is the number of calories you burn at rest (doing nothing, lying in a bed).  Then you estimate how many calories you are burning during your day (your RMR + your daily activity level).  That number is your total caloric burn, from which you subtract 300-500 calories to establish a proper deficit. 

You must count every calorie you eat and make sure it doesn't exceed your deficit.  Don't estimate what you eat - look at food labels and weigh every portion.

Keeping a food diary (preferably one that tracks all your macros, but at a minimum your total caloric consumption) is critical to proper weight management - you will fail without one.

wrote:

This is a myth - studies have shown that diet colas, etc. don't trigger a leptin response, blood sugar spike, etc.

Diet sodas do NOT help with weight loss, and in fact, add additional health problems.

https://www.healthline.com/nutrition/do … -belly-fat

wrote:

This is a myth - studies have shown that diet colas, etc. don't trigger a leptin response, blood sugar spike, etc. 

Also, a fiber pill isn't doing you any favors either; you should try to get your fiber from the food you're eating.

zero sugar sodas really confuse your metabolism. Diet is ok in moderation.

wrote:

And I'll see your low-IQ website link with an actual study that says otherwise:

https://pubmed.ncbi.nlm.nih.gov/24944060/

Your own link says:

past research examining low-calorie sweeteners (LCSs) and body weight has produced mixed results.

Diet sodas will NOT help you lose weight.

wrote:

Your own link says:

past research examining low-calorie sweeteners (LCSs) and body weight has produced mixed results.

Diet sodas will NOT help you lose weight.

Oh, this is a troll?  Ok, last response so I don't waste anymore time on a troll. 

"Mixed results" doesn't mean "positive results in one direction."

Diet sodas don't cause weight gain.  They don't cause cancer.  They don't "confuse your metabolism" or "spike your blood sugar."

wrote:

Ok, last response so I don't waist anymore time on a troll.

Waist !!!
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wrote:

Your own link says:

past research examining low-calorie sweeteners (LCSs) and body weight has produced mixed results.

Diet sodas will NOT help you lose weight.

That wasn't the result of the study, that was the preface.  Here is the result:

In RCTs, LCSs modestly but significantly reduced all outcomes examined, including body weight (-0.80 kg; 95% CI: -1.17, -0.43), body mass index [BMI (in kg/m²): -0.24; 95% CI: -0.41, -0.07], fat mass (-1.10 kg; 95% CI: -1.77, -0.44), and waist circumference (-0.83 cm; 95% CI: -1.29, -0.37). Among prospective cohort studies, LCS intake was not associated with body weight or fat mass, but was significantly associated with slightly higher BMI (0.03; 95% CI: 0.01, 0.06).

For a guy who advocates taking a "college-level course in nutrition" that is "math-based" (), apparently you don't know how to read a basic study

wrote:

That is a myth, propagated by the internet.  There is no data that say diet sodas "confuse your metabolism."  There are zero calories in a diet soda - are diet sodas some sort of perpetual motion machine?  They generate more calories than they contain?

Zero Sugar sodas confuse metabolism mimicking a sugar response.  Zero sugar sodas and diet sodas are separate products.

OP here.

Water and the occasional coke or beer will be my beverages.

Walking is a good idea but just need the inputs that are best for my health regarding weight loss, heartburn and blood pressure.

Day one lunch - chicken beast, rice, water
Dinner - Basic salad with light salad dressing, water

Day 2 lunch - steak, microwaved potato with some type of seasoning, water
Dinner - Bowl of cereal with bananas

Day 3 lunch - some fish thing with lemon juice and seasoning corn or green beans.
Dinner - canned soup and water

For me it's key that it's easy and microwave or George Forman grill friendly.

If I rotate those three things for a month with maybe pickles and carrots as snacks I think in 30 days I'll see significant progress to my goal.