Balanced eating plan
A free online diet
 The
First two weeks:
Foods allowed:
- Egg whites
- Vegetable juice (Vs)
- Any Lean meats and seafood
- Lean cheese
- Nuts
- All Vegetables (including tomatoes)avocado
Fruits that are allowed:
- Strawberries
- Raspberries
- Blueberries
- Blackberries
- Grapefruit
Things not allowed for the first two weeks
- No Fried foods
- No sugar
- No fruit Juice
- No soda
- No alcoholic beverages
- Catsup
- Dressing
- Mayo
- No bread of any kind
- Sour cream
The goal is to train yourself to eat differently and to get
off of sugar. The things that limit your weight loss are breads,
pasta, potato, and sugar in any form.
A sample Meal:
- Breakfast (7 am)Four scrambled eggs whites, and one whole
egg w/ a sprinkle of cheese and onions Coffee, Water
- Midmorning snack (3hrs later-10am)A Protein shake, (myoplex
lite is a good choice but any with no sugar, low carbs and
can be made with water
- Lunch (1pm)Grilled chicken (as much as you like) over
green salad
- Midafternoon snack (3pm)A small can 3.5 oz tuna packed
in water over a green salad with spinach, lettuce, cucumber,
and olives. Lemon for dressing
- Dinner (6pm)Broiled Sirloin steakSteamed Broccoli Guacamole
(made with avocado, scallions, lemon, garlic, salt or salt
substitute)
After two weeks you may have a cheat meal once
every seven days. It feels less like punishment if you schedule
your cheat day on the weekends so that you can socialize with
friends and family. Your cheat meal you can have as much of
whatever your may like at one mean. THERE ARE NO LEFT OVERS!
And you cannot save up your cheat days. Savior the meal. Enjoy
it and then leave it behind.
For optimum results, it is very important that you stick
to your nutritional plan. If you happen to cheat, slip in
a piece of cheesecake, or pizza on a day that is not your
cheat day, no big deal. Just be sure to work it off before
you go to bed.
For example, your girlfriend broke up with her significant
other and she's upset, so you are both upset. You both begin
to cry into some vanilla ice cream and apple crisp and before
you know it the carton is empty! Life happens, just make sure
that you go to the gym and run 20 min on a treadmill, or bike
for 30 minutes before you got to sleep.
After the first two weeks: It gets easier and by now you
have learned discipline.
- Breakfast 1/2 a baked yam or sweet potato3 scrambled eggs
one whole scrambled egg Herbal tea or coffee with stevia
- Midmorning snack A grapefruit, 2oz raspberries, 2 oz strawberries,
2oz mixed nuts
- Lunch Baked salmon, steamed broccoli, salad½ baked
potato
- Midafternoon snack Low carb protein shake (Myoplex lite
is a good choice)
- Dinner Broiled Steak, Salad
To lose weight there are seven things that you need to remember:
1. Pasta, Potato, Breads, and anything with more than 10grams
of sugar per serving will hinder your weight loss
2. Drink plenty of water. If you don't like water, try it
with a squeeze of lemon or lime in it
3. Eat regularly, every 3-4 hours and eat to be satisfied-not
full.
4. Exercise in the morning on an empty stomach. Do 30-60
minutes of cardio every morning on an empty stomach. However,
when lifting weights it is best to eat 2 hours prior to lifting.
5. If you are going to eat unhealthy foods (ice cream, chips,
chocolate, ect) eat it early in the day. And if it is not
your cheat day be sure to work those extra calories off.
6. Dairy products without sugar are fine, avoid yogurt with
high sugar content. Most yogurts as at least 29grams a sugar
per serving!
7. Learn balance. Remind your self that eating healthy is
a process and sometimes you will mess up. No big deal, just
start over at the next meal. Not the next day. The next meal.
Eating out: You can eat out. Just ask for a bun less burger
or get salad with chicken over it if you are at a restaurant.
Avoid the breadbasket and if it is not your cheat day-for
Heaven's sake don't go to your favorite restaurant!
Alcohol :
Mixed drinks like rum and coke have too much sugar in them.
If you must drink, try a vodka and tonic with a twist. Wine
is okay in moderation. Avoid beers, mixed drinks, martinis,
and champagne, Baileys, Kahlua-all of these drinks have either
too many carbs or sugars and will hinder your weight loss.
I would also recommend drinking
more water, taking a liquid daily
multiple vitamin and FenuMax,
it will help your blood sugar remain stable and your body
will be able to better support your new lifestyle!
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