Meal Plan Suggestions Visit this page for tips, hints, ideas, suggestions, recommendations and much more. Recommendations Keep a log of what you eat, when you eat and how much you eat for at least 3 days. Be sure to be honest and write down everything you eat or drink during this time. Limit you carbohydrate (bread/rice/pasta) intake after 4 PM each day. Reduce the use of Margarine. Use real butter in moderation or healthier oils such as olive oil. These guideline are very generic. Please keep in mind your own allergies and things you can or cannot eat or drink. Make adjustments that suit your needs. Please consult your physician with any questions. Facts Eating a balanced breakfast kick starts your metabolism and energy for the day. Rewarding yourself with food defeats the LipoBurn Lifestyle Method. Example: I just walked 2 km or 15 min, so I may have this piece of cheesecake or hamburger and chips. Instead, reward yourself with with something non-food that makes you feel good. Read the nutrition labels on everything you buy to ensure you know what it is in the product. If you cannot pronounce the ingredient, then ask yourself what it is and what will it do to me. If you do not know, research it. Hydration is very important. Your body is approximately 2/3 water. Ideas Reduce the amount of processed foods you take in per day. Increase your daily fruit and vegetable intake per day. It is recommended that you eat between 6 and 8 servings of fruit and vegetables combined per day. Reduce you daily intake of processed sugar per day. Use sweeteners like Stevia or other artificial sweeteners that don’t contain aspartame. Increase your water intake per day. The recommendation is 8 to 9 glasses of water that adds up to 2 liters. Take smaller bites when eating, slow down and enjoy your meal. Use a smaller plate. It will look like you have a lot of food, so visually you will be satisfied and at the same time help control portion size. If you want to go for a second helping, just wait a few minutes for your brain to register that you have eaten. Also, determine if you are still hungry for more or if you just want more because you crave more. Eat as many of your meals at the table and not in front of the TV. This way you can enjoy your meal and focus on what you eat instead of just mindless eating because it is dinner time. Suggestions/Guidelines for 5 Meals a Day These are some suggestions to eat 5 small meals a day. In order to keep the fire in you, your metabolism, burning all day long, you have to feed it often. Drink enough water during the day. Use low fat, 1% or 2% milk. Following are some suggestions for meals. Example 1: Breakfast Morning Snack Lunch Afternoon Snack Dinner - Omelet: 1 whole egg plus 2 egg whites - 1/2 Cup Low fat Feta Cheese - Meduim Peach - Tomato - 120 g Plain Low Fat Yogurt - 1/2 Cup Mushrooms - 1 Fruit (Apple or Orange or Strawberries or Pear or Banana) - 150 g Chicken breast - 1/2 Cup Carrots - 1/8 Slice Avo - 1/2 Cup Green Beans (Raw or steamed) - 1 Slice Whole-wheat Bread - 2 Tablespoons Light Mayonnaise - 1 Fruit (Apple or Orange or Strawberries or Pear or Banana) - 2 Tablespoons Peanut Butter - 150 g Lean Steak - 1/2 Cup Cucumber - 1 Cup Salad - Tomato - 2 Tablespoons Light Mayonnaise OR Example 2: Breakfast Morning Snack Lunch Afternoon Snack Dinner - 1 whole egg plus 2 egg whites - 30 g Mozzarella Cheese - Meduim Banana - 1 Slice Whole-wheat Bread - 120 g Plain Low Fat Yogurt - 1 Fruit (Apple or Orange or Strawberries or Pear or Banana) - 150 g Lean Mince (Ground Beef) - 1/2 Cup Mixed Vegetables - Tomato - 1/2 Cup Cauliflower - 2 Tablespoons Light Mayonnaise - 1 Fruit (Apple or Orange or Strawberries or Pear or Banana) - 1 Cup Milk (low fat or 1% or 2%) - 150 g Chicken Thigh (without skin) - 1/2 Cup Cucumber - 1/2 Cup Broccoli - Onion - 1/2 Cup Mushrooms OR Example 3: Breakfast Morning Snack Lunch Afternoon Snack Dinner - 1 Serving of high fiber, low sugar cereal - 120 g Plain Low Fat Yogurt - Meduim Apple - 1/2 Cup Milk (low fat or 1% or 2%) - 1 Fruit (Apple or Orange or Strawberries or Pear or Banana) - 2 Tablespoons Peanut Butter - Serving of Tuna (in water) - 1/8 Slice Avo - 1/4 Cup Peas - Small Baked Potato - 1 teaspoon Butter - 2 Tablespoons Light Sour Cream - 1 Fruit (Apple or Orange or Strawberries or Pear or Banana) Stew: - 150 g Lean Beef - 1/2 Cup Mixed Vegetables - Garlic - Onion - 1/4 Cup Mushrooms - 1/4 Cup Low Fat Cheese You can mix and match the foods you like. If you like asparagus, work it into a meal. These are some suggestions. Keep in mind the food you eat should have a high nutritional value and lower fat and sugar content. Try to eat carbs midday rather than in the evening visit at lipoburn.co.za for more tips
Posted on: Fri, 21 Jun 2013 15:28:58 +0000
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