21 DAY FLAB TO FAB CHALLENGE 2015 METABOLISM BOOSTING (WEIGHT LOSS) MEAL PLAN

Transcription

1 21 DAY FLAB TO FAB CHALLENGE 2015 METABOLISM BOOSTING (WEIGHT LOSS) MEAL PLAN Eat five times a day. DO NOT SKIP BREAKFAST!!!! This will stabilize your blood sugar and your body will adjust to burn more calories. You can purchase a food scale at a near-by store for a few dollars or you can estimate a 4oz serving. A 4oz serving is about the thickness and size of the palm of your hand. Cereals, pastas, grains (including whole wheat, gluten free, and whole grain) and beans are OUT. Choose veggies instead. Spaghetti squash noodles can easily replace pasta, cauliflower crust can replace pizza crust, portabella mushrooms can replace buns, and collard wraps can replace tortillas. Sky's the limit, get creative :) Portions of hard cheeses, olive and coconut oils, and butter are about the size of two thumbs. Salads are about the size of both hands put together. EAT ORGANIC as much as possible. Avoid ingredients you can't pronounce, and keep it simple. Use coconut oil! Coconut oil increases your fat burning potential, elevates metabolism, and optimizes thyroid hormone. Cook with it, put it in your coffee or tea, add to smoothies, or eat it raw. Just get it in. Start with ½ tsp per day. Increase to 1-3 tbsp per day as tolerated. *When buying coconut oil at the store, it SHOULD NOT be liquid at room temperature. Meat and Dairy should be Grass Fed or Pasture Raised, preferably organic. The more fat the product has, the more important it is grass fed and organic. Nutrient profiles of grass fed vs conventionally raised animal products are vastly different, and most of the problems are found in the fat. Fruit, Dairy, Gelatin, Eggs, and Ruminant Animal meats (beef, buffalo, vension, lamb) are your best foods. Coffee is OK. ADD sugar and (organic) CREAM, coconut oil, or whole milk, NO CREAMER or coffemate!

2 No Coke, Pepsi, or Mountain dew. ESPECIALLY NOT DIET soda. Sodas made with cane sugar and no artificial anything are ok. Sugar itself is not a problem, but it needs to be balanced with protein. Most commercial foods that are high in sugar are also high in other problematic ingredients such as grains and vegetable oils. Fruit is great. Cook your veggies well, unless they are baby salad greens or raw carrots. Esp include cooked dark leafy greens. Eat enough to be satiated. Don't starve yourself. Cook for yourself like your cooking for a loved friend. Descriptions of good carbs, fruits and veggies, proteins, and fats are below. Meal Plan: Breakfast Protein - Dairy and/or Eggs Fruit - any, including OJ Snack Protein shake with fruit Lunch 4oz. of protein 1 cup of cooked vegetables or 1 baked sweet potato opt: salad with fruit Snack (choose one) 1 orange with 1-2oz hard chz cottage cheese with fruit compote Dinner 4oz of protein meat or dairy Vegetable: 1-2 cups cooked - roasted/baked potato, squash, root veggies) Fruit compote Snack cottage cheese or ricotta cheese with fruit or honey

3 Hormone Balancing Detox Proteins Eat 4 - Four oz Servings per day Seafood (wild-caught) Poultry Red Meats Snapper Pasture Raised Eggs Pasture Raised Beef (all) Clams Pasture Raised Chicken Buffalo Lobster Pasture Raised Turkey Pasture Raised Lamb Mackerel (limit poultry to 1-2x per week) Venison Grouper Pasture Raised Liver Oysters Pasture Raised Organ Meats Perch Sunfish Shrimp Yellowtail Sole White Fish Skatefish Mahi Mahi Sole Turbot Pasture Raised Dairy Foods Milk, Whole, 2% or Skim Greek-Style or Strained Yogurt Cheeses hard & soft Cottage Cheese Ricotta Cheese Protein Powders Gelatin/Collagen ***Dairy foods are best organic and pasture raised. Even if you're not eating organic produce, it is worth the extra money to buy organic dairy. Diary is mother's milk, where ALL of the hormones and chemicals will be present. Do yourself a HUGE favor and buy organic dairy. Pasture Raised/Grass Fed dairy also has a much different and optimal nutritional composition that conventionally raised dairy. Most people who have Dairy intolerances actually do fine when dairy is introduced properly. Try experimenting with different brands, fat levels, or forms or dairy. Eat a variety of different proteins, this will help balance your nutritional needs and keep your body efficiently burning fat. Include pasture raised dairy and gelatin. Eat 1-2 Pasture Raised Eggs per day 2tbsp of Gelatin counts as one serving of protein. DO not use a shake for every meal for protein. Add fruit to your shake to help get your fruit servings

4 V e g e t a b l e s EAT 3 CUPS PER DAY Spinach, dark leafy greens, tomatoes, peppers, and root veggies (squashes, beet, carrot, turnip, parsnip) are best. alfalfa green beans sweet potatoes peas celery artichokes jicama tomatoes peppers chilies artichoke hearts kale kelp turnips red potatoes cilantro asparagus lettuce turnip greens pumpkin collard greens beets leeks water cress radishes corn broccoli mushrooms yams rhubarb cucumbers brussels sprouts mustard greens winter squash rutabaga dandelion cabbage okra yellow wax beans spinach eggplant carrots onion zucchini summer squash cauliflower parsley parsnips garlic **If you often have cold hands or feet, avoid broccoli, cauliflower, and cabbage. * It is crucial that you choose veggies (and fruit) for carbs instead of grains. * Carbs are essential to energy production. * NO WHITE OR WHEAT BREADS, MUFFINS, CRACKERS, BAGELS, OR PANCAKES. Fruits Eat at least two whole fruits a day, Fruit juice is OK too, as long as it is JUST Fruit juice, NOTHING else added. MAKE SURE ALL FRUITS ARE RIPE apples (cooked is best) honey dew tangerines dates apricots lemon watermelon figs bananas lime pomegranate grapes black berries mango prunes kiwi blue berries oranges raisins kumquats cantaloupe papaya raspberries grapefruit casaba peaches strawberries guava cherries pears (cooked is best) plums cranberries pineapple Cooked fruit is great too, esp apples, peaches, and cherries Oranges, melons, lemons and pineapple nourish and detox the body to burn fat more effectively. Berries are great, so are melons Citrus fruits also are loaded with good Vitamin C, which helps burn fat.

5 Healthy Fats 1 Serving per day 1 Serving = 2 tablespoons of oils NO VEGETABLE OIL *ONLY coconut oil, butter, and animal fat should be used for cooking* Olive oil is ok to drizzle on salads. * These fats are essential to a healthy diet and help to burn fat and utilized for brain function. *Do not skip on these fats. *AVOID (like the plague) vegetable oils including canola, sunflower, safflower, soybean, corn, and grapeseed oils. Limit, ideally avoiding completely: almonds sesame seeds almond butter peanut butter sunflower seeds flax seed oil avocado pecans walnuts flax seeds brazil nuts pumpkin seeds walnut oil hazel nuts *If you are going to eat nuts or seeds, make sure they are RAW or SPROUTED and not ROASTED