FAT LOSS DIET
Very popular Fat loss diet is great if you want to lose fat and keep muscles.
Earn your meal, before each meal do this: 20reps of high knees jogging, 20 reps of push ups, 20 reps of jumping jacks, 20 reps of squat. If you are at work and can`t do it, do it at home in the morning and when you get home, at least twice a day. The reason of doing this is to realize, that you should earn your food. You can only lose weight if your income (food you eat per day) is lower than the amount of calories (energy) burnt during the day. For example: you consume 2000calories per day, you burn 2200caloreis per day…in this case you lose weight. If you consume 3000calories per day and burn 2500kcal, you are gaining weight.
- This diet is often recommended by bodybuilders and nutritionist to help efforts to build muscle and lose fat. Has become also a popular way to lose weight because emerging research has hinted that protein may be able to satisfy hunger better than either fats or carbohydrates. This diet combined with exercise enhanced weight and fat loss and improved blood fat levels and maintain lean tissue while burning fat.
- Eat each 2-3 hours, min. 5times per day, small portion sizes (your stomach is as big as your closed fist). Last meal should be 2-3 hours before you go sleep.
- Drink plenty of clear water (at least 8 glasses of water daily), cold water burns more calories.
- Diet is higher in protein and lower in carbohydrates.
- Portion size: This diet is designed for an active woman, who exercise Monday till Saturday, so 6 times per week. It always counts if you are: (active x inactive, female x male, tall or small, age…). Active people need to eat more.
- Include to your diet lean and low fat sources of protein at every meal. You should stock up on smart carbs such as fruits, vegetables, whole grains, along with healthy fats like nuts, seeds, olives, oils, fish and avocado.
- Be sure to look for protein sources that are nutrient-rich and lower in fat and calories, such as lean meats, soy, beans, low fat diary.
- Smart proteins are: fish, poultry, red meat, low fat cheese (low fat cottage cheese, feta, mozzarella, muenster), eggs, tofu, low fat yogurt, milk.
- Smart carbohydrates are: fruit, vegetable (leafy green vegetables, tomatoes, peppers, broccoli, eggplant, zucchini, green beans, asparagus, celery, cucumber, mushrooms), whole grains.
- Smart fats are: olive oil, avocados, nuts,, seeds, olives
- Diet is not recommended if you have kidney disease.
During this diet you should avoid:
- fried food
- soft drinks
- alcohol
- sweet food/chocolate, cake, cookies
- fast food
- junk food
- sugar
HIGH PROTEIN DIET x LOW CARBOHYDRATE DIET
Active female - Exercise 6 times per week
MONDAY
Breakfast
- scrambled eggs of 3-4 egg whites
- banana
- grapefruit
Snack
- grapefruit or apple
- protein shake or protein bar or low fat yogurt
Lunch
- 1 can of Tuna
- 1 bowl of vegetable salad
- cca 10 almonds
Snack
- low fat cottage cheese or protein shake, protein bar
- grapefruit
Dinner
- 4-5 oz chicken breasts
- 1 bowl of vegetable salad
Snack
- vegetable salad or protein shake, protein bar
TUESDAY
Breakfast
- cup oat meal with milk (low-fat milk)
- Banana
- 1 tblsp low fat peanut butter
- grapefruit or protein shake, protein bar or low fat yogurt (cca 6oz)
- cca 10 almonds
- 4-5oz ground turkey
- 1/2 cup rice
- 1 cup broccoli
- grapefruit
- protein shake or bar or low fat cheese or yogurt
- 4-5oz tilapia
- 1 cup green beans
- 1 bowl of vegetable salad
- fresh vegetable or protein shake, bar
WEDNESDAY
Breakfast
- pancake (1 egg whites, 1/3 cup egg whites, 2 tbsp ground flex seed, 1/2 scoop whey protein - optional)
- handful berries
- banana
- low fat yogurt or protein shake, bar
- 4-6oz chicken breast
- 2 cups green salad
- 1-2 feta cheese
- grapefruit or apple
- 2 teaspoon low fat peanut butter or protein shake, bar
- 4-5oz steak
- 2 cups green salad with tomato
- 1 tbsp olive oil
- berries or 1/4 cup of nuts (or both)
- protein shake, protein bar
THURSDAY
Breakfast
- 4 egg white omelet with vegetable
- banana
- 1 cup cooked oatmeal or protein bar or protein shake
- banana
- 4oz chicken breasts with spinach, tomato
- 1 small handul nuts (raw, unsalted)
- 1 tbsp olive oil
- low fat cottage cheese or protein bar, protein shake
- grapefruit
- 6oz Salmon
- 1 cup steamed vegetable
- fresh vegetable
FRIDAY
Breakfast
- 1 cup oatmeal with low fat milk
- banana or grapefruit or both
- boiled egg or protein bar, shake
- orange
- 4oz chicken breasts
- 1 cup broccoli
- 1/3 cup brown rice
- 4oz fish
- 1 cup asparagus
- or protein shake, protein bar
- 4oz turkey breast
- large salad
- cca 10 almonds
- 1 cup green veggies
- berries
- milk or protein shake, protein bar
SATURDAY
Breakfast
- 1 cup of low fat cereal
- milk
- banana
- grapefruit
- low fat yogurt or protein bar, protein shake
- 4-6oz canned tuna
- 1 cup steamed broccoli
- zucchini with 2 tbsp hummus
- 1/4 cup mixed nuts or protein shake, protein bar
- apple
- 6-8oz grilled or broiled fish (salmon, tilapia, halibut, shrimp, catfish)
- 1-2 cups steamed vegetables (broccoli, cauliflower, asparagus, zucchini)
- 1/2 cup spinach
- 1/2 cup carob covered almonds or berries or protein shake, protein bar
SUNDAY
Breakfast
- low fat yogurt
- handful berries
- banana
- apple
- 1/4 roasted chickpeas
- or protein shake, protein bar
- whole wheat rigatoni with turkey sausage in not sugar added marinara sauce
- vegetable salad
- grapefruit
- 1oz turkey jerky or 1/4 cup almonds
- grilled chicken pita with chopped spinach and celery
- 1 cup butternut squash soup
- vegetable salad
- milk
- protein shake or protein bar
SIMPLE TIPS:
- Take yogurt with you to the gym and enjoy it as a post-workout booster
- Make your breakfast oatmeal with milk instead of water
- Snack on fat-free mozzarella cheese
- Use a whole cup of milk on your cereal
- Try smoked salmon or one of the new lean sausages for breakfast
- Take along a hard-boiled egg for an easy snack
- Choose round or tenderloin cuts of meat
Join me:
http://www.facebook.com/Perfectleanbody
http://www.pinterest.com/Perfectleanbody
http://www.twitter.com/Perfectleanbody
0 comments:
Post a Comment