**This is phase 1 of our 5 phase nutrition guide. Its a little choppy from the copy and paste over from PDF but you should get the idea! Enjoy.** PHASE 1: DETOX The aim of the first phase is to trigger the fat burn in a healthy way by moving the fats reserve and eliminating water and toxins from the organism. During detoxification you can take unlimited amounts of proteins - including meat, eggs, fish, and lots of vegetables. Carbohydrate intake is limited, as you must Avoid white bread, potatoes, pasta, rice, biscuits, chocolate, sugar products and cakes. Fruits and fats are not excluded totally and this is good, because they both add flavor and sweetness to the diet. THE DAILY INTAKE OF MACRONUTRIENTS IS DISTRIBUTED IN THE FOLLOWING WAY: 1 g of protein per lb are absolutely compulsory in order to burn fats without losing muscle mass. This means you need 140 g of protein per day if you weigh 140 lbs. It is not hard to provide them as we take the fact that one turkey steak has 34 g protein. Carbohydrates in this phase are reduced to .4-. 5 g per lb which is the necessary minimum to maintain the insulin levels in the organism. Fats are reduced to 0.3 per lb. If fats in the main dishes are below your individual optimum, adding vegetable oil in the salad will cover the difference. Follow the detox phase for seven days and switch directly to the last phase If you have reached your desired weight. If you have more to lose go to the second phase - Metabolic start. LIST OF FOODS IN THE DETOX PHASE: 1. FISH SALMON, HALIBUT , TILAPIA It is better to eat fish caught in the wild, not farm grown as it may contain a lot of antibiotics. Avoid large fish such as: swordfish, shark, king mackerel and white tuna, because they may contain metals like mercury which is a toxin. 2. POULTRY PRODUCTS CHIKEN BREAST, TURKEY BREAST, MINCED TURKEY MEAT (without fat), EGGS ( 2 eggs = 1 portion ) 3. DETOX VEGETABLES CAULIFLOWER, CABBAGE, BROCCOLI, BRUSSELS SPROUTS (help the purification of the liver from chemicals) ASPARAGUS, SPINACH, OKRA (stabilize blood glucose, powerful antioxidants) ONION (fastens fat breakdown in food) ARTICHOKE (protects liver cells from toxins, increases blood circulation and stimulates digestion) CELERY, CUCUMBERS, EGGPLANT MUSHROOMS, PARSLEY, WATERCRESS 4. FRUITS WITH LOW SUGAR CONTENT (up to twice daily) APPLES, BERRIES, GRAPEFRUITS, ORANGES, PEACHES, PEARS These fruits are safe source of fibers, give the feeling of satiety and are slowly digested. They also contain a lot of water and have fewer calories, which makes them perfect for our Detox Phase in the abs diet. 5. PROBIOTICS YOGURT (all kinds, including drained, fruit without sugar, regular and low fat) Probiotics are proven in the fight with obesity especially in the abdominal region. There is no certain daily dose for them - so twice daily sounds good for our detox phase of the regimen. 6. HEALTHY (USEFUL) FATS OLIVE OIL, COCONUT OIL 1-2 Tbs. per day help in lowering the cardiovascular risk, some forms of cancer and diabetes, maintain the good condition of joints, prevent muscle loss and stimulate fat burning. 7. SPICES (in moderate amounts) SALSA SAUCE, LIGHT SOY SAUCE, LOW-CARBOHYDRATE KETCHUP, SALAD DRESSINGS WITHOUT FAT, POTASSIUM SALT, BLACK PEPPER, MUSTARD, HERBS AND SPICES THE MAIN COURSES BREAKFAST Omelette with 3 eggs or 5 eggwhites, prepared without oil with 1/2 cup of cottage cheese and 250g 2% yogurt 1 fruit 1 cup of green tea Snack:1: fruit from the list and 60 g raw almonds LUNCH Large amounts of protein in the form of fish, poultry or eggs plus the allowed vegetables in unlimited amounts. 1 cup of green tea Snack 2: 1 serving of probiotic food DINNER Protein in the form of fish or chicken Unlimited amounts of the allowed vegetables A cup of green tea Be Sure to adjust your portions accordingly to your Target Calorie Range
Posted on: Sat, 03 Jan 2015 00:14:20 +0000