Rule #1: Blah-blah-blah-blah-blah. You are way too brainwashed to not eat everything in sight today so whatever but see below for the 26th through the new year until you reach some weight goals...
Mix and match, costructing each meal with food from the following groups:
>>>>>>>>>> PROTEINS:
>>>>>>>>>> Egg whites (by the carton)
>>>>>>>>>> Whole egg once a week
>>>>>>>>>> Chicken breast
>>>>>>>>>> Turkey
>>>>>>>>>> Grilled Fish
>>>>>>>>>>
>>>>>>>>>> NATURAL CARBS AND WHOLE GRAINS:
>>>>>>>>>> Oatmeal (old fashioned)
>>>>>>>>>> 100% whole wheat bread
>>>>>>>>>>
>>>>>>>>>> *LEGUMES:
>>>>>>>>>> Lentils
>>>>>>>>>> Black beans
>>>>>>>>>> Pinto beans
>>>>>>>>>>
>>>>>>>>>> VEGETABLES:
>>>>>>>>>> Spinach
>>>>>>>>>> Asparagus
>>>>>>>>>> Romaine lettuce (in salads only)
>>>>>>>>>> Peas
>>>>>>>>>> Mixed vegetables
>>>>>>>>>> Broccoli
>>>>>>>>>> Carrots
>>>>>>>>>>
>>>>>>>>>> FRUITS:
>>>>>>>>>> Grapefruit
>>>>>>>>>> Apples
>>>>>>>>>> Blueberries
>>>>>>>>>> Canteloupe
>>>>>>>>>> Oranges
>>>>>>>>>> Bananas
>>>>>>>>>> Peaches
>>>>>>>>>> Grapes
>>>>>>>>>> Strawberries
>>>>>>>>>> Pineapples
Eat as much as you like of the above food items but 1-2 meals per day needs to incorporate a PROTEIN, a LEGUME, and a VEGGY. Just remember: keep it simple. Pick three or four meals and REPEAT them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes--you know this.
Most people who go on “low” carbohydrate diets complain of low energy and quit, not because these diets can’t work, but because they consume insufficient calories.. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load. The meals you are putting together should be enough to satisfy you for the time. If you're still hungry drink loads of COLD water. (cold water makes your metabolism speed up to warm the water in your blood then digest it).
--Start your day with a cup of hot GREEN TEA only (speeds metabolism 15-30 min before breakfast)
--Eat breakfast from the items above.
--40 minutes of cardio OR Dancing if its one of those 2 days
--Post workout meal from the items above (lunch?)
--3 hours later eat again from the items above.
--3-4 hours later eat some type of snack from items above
--3 hours later eat from the items above (Dinner/at work?)
--3 hours later snack on fruit or veggies only.
--NO FOOD IMMEDIATELY BEFORE BED.
--AND Remember ---- WATER! WATER! WATER! COLD WATER! But, minimize fluids during and immediately after meals. A cup of water before a meal will help insure that your body has adequate water with which to produce digestive fluids. When people drink alot during meals it slows down digestion and insured water weight gain.
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