This diet plan is very affective and works...Any plans I post have been tried and tested to make sure they work and are effective... If your not sure about something in diet or want to substitute something....message me.....Time frame can be altered to fit your work schedule or other schedule...This is just a sample for you to follow and adjust to fit you....... Diet For Women 2 Meal 1 6a.m. 1 8 ounce glasses of water w/ 1 tablespoon of lemon juice 1/4-cup steal oats (Get the ones “COOK IN 3 MINUTES) (Walmart has them) 1 whole egg or 3 egg whites 1 piece of fruit: Ruby red grapefruit, pineapple, and apple (Aids in digestion & fat burning also quick energy (Or instead of eggs & chicken for your protein if you’re in a big hurry throw some flavored protein powder in your oatmeal) Meal 2 9a.m. Whey Protein Shake or a Protein Bar Meal 3 12p.m. 1 8 ounce glasses of water w/ lemon juice 6oz. of lean meat: chicken, turkey, or lean red meat 2 cup of steamed vegetables or 1 cup of raw vegetables W/ 2 TBS low cal dressing 1/2 a sweet potato or 1/2 cup brown rice * 6 small meals will keep your metabolism revved up & burning just like putting logs on a fire! Meal 4 3p.m. Whey Protein Shake w frozen strawberries or a banana or a Protein bar Meal 5 6p.m. 6oz. Of lean meat: chicken, turkey, or lean red meat Romaine Lettuce Salad w/ mixed veggies & ½ cup green beans (No sodium use Mrs. Dash)/ Or 1 cup steamed or raw vegetables 9.pm. If you’re still hungry you may have a protein shake or 4oz chicken breast & 1 cup raw vegetables If craving carbohydrates you may have ½ a sweet potato DRINK GREEN TEA 3 TO 4 TIMES A DAY…Burns body fat and helps boost metabolism. * Cardio on an empty stomach will help utilize & burn fat storage as a primary fuel! If you are not eliminating properly add more fibrous carbs to your diet. Make sure you drink plenty of water with this to clean out the toxins in your body & so the fiber will work properly. Make sure you eat your fruit & raw veggies this will help with digestion & elimination. You can have 1free day a week if you tend to go to over board make it 1 meal! For quicker recovery from intense exercise Try 15 grams of glutamine with your protein shake The Order of meals is not as important as the content of the meals. If you would like to switch the order of meal #1 and meal #4 no problem Make sure your beverages are non-caloric – Crystal Light, Diet Sodas, coffee, tea are all-okay. Try to drink at least a gallon of water per 100 pounds of bodyweight. You may substitute foods on your diet with another food from the same category. Master Food & Substitution List Proteins: Lean meats – approximately 20 g per 3 oz include –chicken breast, fish, turkey breast, lean beef (sirloin, round, flank steak), egg whites – 3 grams per egg, whole eggs – 7 grams, 100% Instant egg white protein powder – 11 g per TBS., Complete Protein Powder – 17 grams per 2 TBS., Non-Starchy Vegetables: asparagus, green beans, cabbage, (all varieties), carrots, cauliflower, celery, cucumbers, kale, lettuce (all varieties), onions, peppers 9green, red, jalapeno, etc.), radishes, spinach, string beans, squash (summer varieties only), tomatoes. Fresh Fruits (not dried or canned): Apples, cantaloupe, cherries, grapefruit, grapes, honeydew, melons, nectarines, oranges, papaya, peaches, plums, raspberries, strawberries, (Unsweetened frozen fruits are acceptable as part of your total fruit intake.) Starchy Carbohydrates: Brown rice 37 grams per cup, white rice 40 grams per cup, potatoes (with skins) 51 grams per 8 ounce before cooking or 6.5 grams per ounce, yams, sweet potatoes 53 grams per 8 ounces or 6.5 grams per ounce, winter squash, oatmeal (rolled oats0, cream of rice – 22 grams carbohydrates per 3 TBS., beans (lima and kidney) 38 grams per cup, and corn 41 grams per cup.
Posted on: Mon, 22 Dec 2014 08:05:32 +0000