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Basic Rules
For Your Diet
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PROTEINS |
CARBOHYDRATES |
VEGETABLES |
FATS ALLOWED |
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Chicken Breast |
Baked Potato |
Broccoli |
Avocado |
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Turkey Breast |
Sweet Potato |
Asparagus |
Sunflower Seeds |
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Lean Ground Turkey |
Yams |
Lettuce |
Pumpkin Seeds |
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Top Round Steak |
Squash |
Carrots |
Cold Water Fish |
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Top Sirloin Steak |
Beans |
Cauliflower |
Natural Peanut Butter |
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Lean Ground Beef |
Corn |
Green Beans |
Low-fat Cheese |
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Lean Ham |
Brown Rice |
Green Peppers |
Low-fat Salad Dressings |
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Wild Game Meats |
Wild Rice |
Mushrooms |
Low Sodium Nuts |
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Egg Whites |
Pasta |
Spinach |
Olive Oil |
|
Egg Substitutes |
Oatmeal |
Tomatoes |
Canola Oil |
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Tuna |
Rice Cakes |
Peas |
Sunflower Oil |
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Swordfish |
High-fiber Cereal |
Onions |
Flaxseed Oil |
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Haddock Steamed |
Popcorn |
Brussels Sprouts |
FATS TO
AVOID |
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Salmon Steamed |
Tortillas |
Artichokes |
Butter |
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Crab |
Whole Grain Breads |
Cabbage |
Mayonnaise |
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Lobster |
Apples |
Celery |
Fried Foods |
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Shrimp |
Oranges |
Zucchini |
Whole-fat Dairy Products |
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Low-fat Cottage Cheese |
Fat-free Yogurt |
Cucumbers |
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1. EAT 4
TO 6 TIMES A DAY.
This will help boost
metabolism so you will be burning calories and melting
fat all day long. This will also keep your blood
sugar level stable all day, so you will maximize your
energy levels. So make sure you are eating within
one hour of waking up and every 2 to 3 hours afterward.
2.
COMBINING CARBS AND PROTEIN WITH EACH MEAL.
Every meal you consume
should include both protein and carbohydrate sources
(refer to food listed above). This combination is
easier for your body to breakdown and will not be stored
as fat easily. This also helps to boost your
metabolism and energy levels.
3.
INCLUDING FATS WITH YOUR MEAL.
Consuming fats, particular large amounts is hard for
your body to breakdown. Avoid saturated fats
(refer to Fats to Avoid list above). Eat the good fat
sources (listed above) with the combination of proteins
and carbs.
4.
EAT APPROPRIATE PORTIONS. You
need to ensure that you are consuming the right amount
of calories per day for body. Don't overfeed
yourself. You do not want to eat too large of a
portion of food, so as a basic rule use the size of the
"Palm Of Your Hand" to measure your portion intake per
serving. Exceeding this can make you retain
calories and be stored as fat.
5.
PLAN YOUR MEALS IN ADVANCE.
Make sure that you plan your
meals at least a day in advance. This makes it
easier to stick to the 5 to 6 meals per day plan.
When planning, keep in mind snacks you plan to eat.
6.
WATER INTAKE.
It is extremely important to
stay well hydrated to help lean muscle stable and or
growing, which keeps the metabolism up and helps to burn
fat. A good rule of thumb is to drink about 1 to 1
and half gallons per day. If you are consuming any
type of caffeine or diuretic products, you may want to
consume even more water.
7.
STAY FOCUSED.
This is very important
in conjunction with getting the results that have been
mentioned and to remind you that this process is 70-80%
of your total results. Every time you think of
cheating on your food regime and/or missing a day, think
about your goals and how you feel about them at the
present time. Are you happy with how you look and
feel? If not, simply DO NOT DO IT! PERIOD!
For more
information on how The Fit Effect can partner with you
to change your life for the better, please
contact us!
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Ray
Bessette, CPT