I have been getting tons of emails from my readers lately asking for weight loss advice. Although my specialty is in gaining weight, i also know a thing or two about losing weight as i have had numerous clients who have been very successful under my training.
The reason for this post is simple, some people just need more specific advice than "just eat healthy". So, for those of you who fall under that category, i have put together a sample meal plan/diet. This diet allows you to eat anywhere from 3-6 times a day and is created to speed up metabolism in order to maintain a healthy weight.
Breakfast
Every morning, as soon as you wake up you will drink one glass of water. Breakfast will consist of good carbohydrates and/or fruits. Breakfast is the most important of all your meals, DO NOT skip breakfast. You will consume half of a grapefruit or a glass of grapefruit juice with your breakfast.
Every morning, as soon as you wake up you will drink one glass of water. Breakfast will consist of good carbohydrates and/or fruits. Breakfast is the most important of all your meals, DO NOT skip breakfast. You will consume half of a grapefruit or a glass of grapefruit juice with your breakfast.
Examples: (Add half of a grapefruit or glass of grapefruit juice with all)
-Bowl of oatmeal (one bag) with small fruit cup or yogurt.
-Assorted fruit bowl
-Bowl of oatmeal (two bags)
-3 hard boiled eggs with one small fruit cup or yogurt
-Assorted fruit bowl
-Bowl of oatmeal (two bags)
-3 hard boiled eggs with one small fruit cup or yogurt
Lunch
Lunch will consist of good carbohydrates and lean protein. Just like breakfast, lunch will be accompanied by a half of a grapefruit or a glass of grapefruit juice.
Lunch will consist of good carbohydrates and lean protein. Just like breakfast, lunch will be accompanied by a half of a grapefruit or a glass of grapefruit juice.
Examples: (Add half of a grapefruit or glass of grapefruit juice with all)
-Turkey sandwich w/ lettuce and tomatoes (wheat bread)
-Chicken sandwich w/ lettuce and tomatoes (wheat bread)
-Grilled chicken salad w/ light dressing
-Chicken sandwich w/ lettuce and tomatoes (wheat bread)
-Grilled chicken salad w/ light dressing
Dinner
This will be your last meal of the day.
This will be your last meal of the day.
Examples: (Add half of a grapefruit or glass of grapefruit juice with all)
-Grilled chicken salad w/ light dressing
-Pasta (Wheat) w/ lean turkey meat and low fat sauce
-Turkey burgers (wheat bread) lettuce and tomatoes
-Chicken breast w/ Brown rice
-Pasta (Wheat) w/ lean turkey meat and low fat sauce
-Turkey burgers (wheat bread) lettuce and tomatoes
-Chicken breast w/ Brown rice
Late dinners
-Grilled chicken salad w/ light dressing
-Grilled chicken strips
-Turkey burgers (No bread)
-Grilled chicken salad w/ light dressing
-Grilled chicken strips
-Turkey burgers (No bread)
Foods to cut
White bread
White bread
Plain pasta
Red meat
Milk
Cheese
Fast food
Any foods with more then 20 calories of fat per 100 total calories. Also you must cut soda and any beverage with carbohydrates 4 hours before bed.
Snacks
You will have one snack between every meal.
You will have one snack between every meal.
Examples:
-South beach bars
-Tuna sandwich
-Fruit (recommended)
-South beach bars
-Tuna sandwich
-Fruit (recommended)
For best results
-Body weight cardio routines 3 days per week
-Drink 8-10 glasses of water per day
-Take your time and chew well when eating to enhance digestion and metabolism
-Try not to eat 3-4 hours before bed
-Find hobbies to reduce stress levels
-Aerobic exercises for 30-45 minutes 3 days per week
Examples of aerobic exercises:
-Walking uphill (Treadmill)
-Power walking
-Stair master
-Aerobic classes
-Power walking
-Stair master
-Aerobic classes
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5 comments:
I've read in many places that it doesn't matter when you eat, it matters what you eat?\\Do you agree with that?
I think we should stick to eating cottage cheese as it's extra high in protein and low in fat and carbs.
It's recommended for a healthy heart and muscles!
In response to comment number one, i think that it depends on your fitness goals.
If your goal is to lose weight, eating before bed will keep your body anabolic. If you go to bed on an empty stomach (not hungry) then your body will remain catabolic and you will burn calories in your sleep.
if you are looking to get big and gain muscle, you absolutely should eat about 30 minutes before bed to remain anabolic and build muscle as you rest.
In response to comment number 2, i agree cottage cheese is a great source of protein and its a great replacement for snacks through out the day.
Thank you both!
Great site. Very informative;)
why grapefruit? whats the special benefit of this fruit that you suggest it with every meal?
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