Below is are some tips for eating well, as well as a sample nutrition plan. When I design a nutrition plan I take into account the nutrients someone needs, and their goals.
For example, if your goal is to lose weight then we may adopt a keto diet for some 12-20 weeks then introduce carbs back into the plan slowly. Keto has many benefits one of them being it’s effectiveness of getting your body to lose weight. Carbs will have you hold on to a lot of water whereas with keto you are eating less than 100 grams/day. Of course you can lose weight with a non keto and full carb approach; however, if you have 100+ lbs to cut then keto is what I’d favor.
Each morning you should weigh yourself fasted and begin tracking your weight
Eat and drink anything other than fast food, alcohol, soda, diet drinks, sugar, and ice cream.
Eat wheat-based foods (cake, bread, pizza, cookies, muffins, pancakes) only when combined with protein. i.e. Toast (wheat) combined with bacon, sausage and eggs (protein)
How to Eat for Weight Loss
Breakfast: drink 16-20 oz of water upon awakening before eating
*Based on your height, sex and, activity level you should eat at least 4 oz of protein (seafood or meat) for lunch and dinner.
• As many Unlimited Vegetables as you like and up to one handful of Limited Vegetables. (raw, steamed, or grilled) • Have one serving of fruit as a snack at some point during the day. If you exercise, just before or right after is always preferable.
• Use at least one tablespoon of extra virgin olive oil each day, including oil used in dressings.
• Use organic salad dressing and olive oil. Use as much garlic, lemon, vinegar, black pepper, sea salt, and organic-herbs and spices as you like.
Drink at least 64 oz water (half gallon) each day. Ideally 1 gallon/day
Meal 1 (10 am) - 5 egg whites 2 whole eggs, 1 serving oatmeal, 1 tsp natural* peanut butter (natural meaning no vegetable oils in the butter).
Meal 2 (1 pm) - 5 oz chicken breast, 1 cup spinach, ½ cup strawberries, 2 cups rice, 1 tbsp flaxseed oil
Meal 3 (4 pm) - 5 oz salmon, ½ avocado, 1 cup apple juice or cranberry juice (for digestion), 1.5 cup rice, 1 serving of vegetables (i.e. artichoke, broccoli, brussel sprouts, tomatoes).
Meal 4 (6-8 pm) - 4-6 oz of a protein source, 1 cup of carbs, 1 cup of blueberries, 1 TBSP Olive Oil, 1 fruit of choice (ideally another type of berry, or grapefruit).
• Exercise will increase your rate of weight loss and make your weight much easier to maintain once you reach your goal because it burns fat for energy at a much greater rate and continues to burn it long after you stop exercising. If you exercise while losing or stabilizing your weight, there are two things you need understand; exercise compensation and exceeding your ability to burn fat fast enough to provide your muscles with the energy they need
• Exercise Compensation – This occurs when you allow yourself to eat or cheat more than usual simply because you exercised that day. Rewarding yourself can jeopardize your success and negate the weight loss benefits of exercise. If exercise does not improve your rate of weight loss, something’s wrong. Pay close attention to how honestly you follow the food plan.
• Exceeding Your Ability to Burn Fat for Energy - Your ability to convert fat into energy is dependent on a number of factors including your age, health, athletic ability, and genetics. If you exercise beyond your ability, you may exhibit signs of low blood sugar. These include headache, anxiety, weakness, feeling shaky, faint, exhausted, followed by an increased hunger or cravings for sweets that can last long after the exercise ends.
• Find the Sweet Spot – If during or after exercise you develop signs of low blood sugar or hunger that is more intense than usual, you can either decrease the exercise intensity next time or you can add extra servings of fruit just before and/or after the workout. Add just enough to stop the signs of low blood sugar and added hunger, but not so much that you stop weight loss.
• If you exercise to build muscle mass, you may also want to increase the protein serving size slightly. Once you reach the maintenance phase, you will be able to exercise at any intensity because sugar reserves will not be limited.
Seafood (protein) – Shrimp, crab*, wild Chilean sea bass or salmon, scallops, halibut, any white fish, sole, flounder, lobster* Note: If at all possible eat wild caught shrimp and fish. Farm raised will cause inflammation and immediate weight gain.
Meat (protein) – Lean beef (Top Round/London Broil or Filet only, no ground meat), venison steaks, veal, chicken breast (skinless), turkey, lamb, eggs Note: Duck is usually a bad choice during weight loss
Note: If at all possible eat organic, free-range, grass fed beef.
Fruit – Unlimited Lemon or lime*, strawberries, raspberries, blueberries or blackberries, grapefruit*.
Limited Veggies - tomatoes, radishes, fennel, cucumbers, cabbage*, onions, broccoli, asparagus, Brussels sprouts, green and red peppers, cabbage, cauliflower, turnips, squash, beets, (no more than 1 avocado/day)
Seasonings - Lemons, white or black pepper, thyme, sea salt, garlic, basil, parsley, organic herbs, mustard, apple cider or balsamic vinegar.
Oils - NO VEGETABLE OILS. Processed foods are loaded with vegetable oils, and it’s horrible for you - no benefit from vegetable oils. Vegetable oils include: Corn oil, cottonseed oil, peanut oil, sunflower oil, safflower oil, palm oil, soybean oil.
Oils to Use - Extra virgin olive oil (preferably in a glass container), extra virgin coconut oil, avocado oil, grapeseed oil, macadamia nut oil, flaxseed oil
Tea / Coffee – I am not a fan of coffee because I think their are hidden problems in it for certain people, and i’m convinced it definitely causes inflammation. Choose tea: chamomile tea, mint, green tea, ashwaganda
Note: Natural whole leaf Stevia is normally sold in the supplement isle, not where artificial sweeteners are sold. Use caution when buying Stevia. Some products are labeled “Real Stevia” or “All Natural Stevia” but the Stevia has been processed. Examples of unapproved processed Stevia include: Truvia, Rebaudioside A, Rebiana, Stevia Eupatoria, Stevia Purpurea, Stevia Rebaudiana, Stevioside, and Pyure brand Organic Stevia.
DO NOT USE ANY PRODUCT WITH ASPARATAME FOUND IN A LOT OF GUM. Asparatame is genetically modified from E Coli Poop…..
Caution Foods
• All artificial sweeteners
• Sugar or products containing sugar, high fructose corn syrup
• All soda, diet drinks, or crystal light
• Fruits other than apples, grapefruits, lemons, limes or berries.
• Do not juice any of the allowed fruits or vegetables.
**You want to be careful with bread. I would stay away from bread and use oatmeal instead. There are too many brands of breads that it’s difficult to narrow which one is best. You can look into pumpernickel bread though or rye bread. It has a lower glycemic index.
Those are my tips, and I think they’ll really help you. Support this page with a subscription, and consider sharing this post. Remember that you are what you eat so be careful with your choices.
Be well,
Yelena
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