•Snacks For The Day:
Peanut butter and sliced apples,tuna or chicken salad,cottage cheese with
fresh fruit,nuts with yogurt-all of these dynamic duos pair a protein source
with a carb for that perfect balance that will keep your body fit and lean
and ready for anything. Eat the first snack two hours after breakfast and
the 2nd snack 3 hour after lunch.
Skip the rice,potatoes,pasta and bread.Limit your carbs to green vegetables,
salads and one source of protein-steak,tuna,chicken or fish.I recomend eating
fish at least 2 or 3 times per week to integrate the good fats into your
daily meal plan.
I'm not one of those women who craves chocolate-that's one less temptation
for me to worry about! My rule of thumb is that it's okay to satisfy chocolate
cravings by eating very small amounts.
Look for low-cal desserts to mix into your diet, puddings,jello and ginger snaps.
It's okay to eat what you want on the weekend as long as you don't get carried
away with quantity.Don't eat 10 slices of pizza,but two slices of pizza won't hurt
a bit.That's fine. Go out for breakfast. Eat pancakes. Don't be too hard on yourself.
•THE "I NEED TO GET LEAN IN A MATTER OF WEEKS FORMULA:
All of what we've talked about still applies, but up the protein and decrease the
carbs.I'm not an advocate of short-term solutions,but I realize that circumstances
may dictate that you need to lose weight quickly to fit into a small dress for a
special event like a wedding. Limit starchy carbs to once or twice per day.
Go with one-half a cup of oatmeal for breakfast and one-half cup of brown rice
for lunch. Get rid of the pasta and the bread. Eat fruit once -not twice-per day.
A 120-pound woman should take 100-120 grams of protein and limit carbs to
50-75 grams daily. Protein increases should be small and reasonable-say,two
teaspoons of peanut butter instead of one teaspoon for a late-night snack
And keep an eye on fat intake,cut it back to 20-30 grams daily.
Stay with this low-fat plan until you reach all your goals,but be sure to schedule
a cheat meal once per week to keep you sane and motivated!
• Weight Loss • Nutrition For A Healthy Lifestyle •