www.naturalbodynow.com DO S & DON'TS 1. Eat small amounts often. Ask for a to go box immediately when dining out and split your food in half. Eat off of a saucer instead of a plate. Drink as much water as you can before each meal. Eat every meal and have in-between-meal snack. Some protein-rich food (seafood, meats, poultry, eggs, nuts, etc.) should be eaten at every meal or snack. Missing meals or snacks will slow your metabolism. Have protein-rich foods readily available. Organic or Grass Feed chicken and meat is more healthy. Some suggested snacks include: a. Almonds, nuts b. Chicken, tuna, ham, and turkey salads c. Low-carb protein shakes and meal replacement bars d. Sugar Free Jello e. Sugar Free Popsicles f. Hard-boiled eggs 2. Keep carbohydrate intake between 20 and 50 grams per day. Stay away from (milk, sweets, starches, bread, cereal, potatoes, noodles, rice, corn, beans and peas. 3. Avoid all granulated or powdered sugars. Use artificial sweeteners such as Equal, Splenda, and Sweet-n-Low. 4. Limit saturated fat consumption. Do not eat deep-fat-fried foods or foods that are breaded and fried. Eat leaner cuts of meat (Sirloin, NY Strip, ground round or ground turkey, etc.) Grilling, baking, broiling, roasting, or boiling is best. Do not eat the skin of any bird. 5. Use seasonings and other low-carb products to spice up foods. Use all spices, vinegar, garlic, lemon, lime, bouillon, mustard, etc. Avoid products with sucrose, lactose. Fructose, corn syrup, and any other form of sugar. Low-fat and Lite products usually have large amounts of starch or corn syrup. Use regular Oil & Vinegar, Ranch, Mayonnaise, Blue Cheese and Italian dressings. Read labels! 6. You must drink at least 8 glasses of water per day and even more is recommended. Limit Caffeine. Decaffeinated coffee, tea, and diet sodas are best.
7. Exercise 3 to 5 times per week. A 25-minute brisk walk will increase weight loss. If you are out of shape, start with five minutes of walking and slowly increase the time. 8. Always stay on the Life Style Plan. Don t cheat. When you do stray, don't kick yourself, but figure out why you cheated and correct it. Common reasons are not eating every meal and snack, not eating enough protein, and not having protein-rich foods available. YES!! You CAN Have!! You may eat the TOPPING OFF THE PIZZA, not the crust. Asparagus Spears Onions: Green - White Yellow Mushrooms Broccoli Cauliflower Snap Peas Carrots, Baby Carrots Zucchini Cucumbers Yellow Squash Green Beans Bell Peppers: Green - Yellow Red Olives: Green Black Spinach Tomatoes
Celery Eggplant Swiss Chard Squash (Any color) Anything GREEN FROM THE GARDEN! Things You CAN NOT Have NO Bread! NO Crackers! NO Fried Foods! Bake, Broil, or Grill them! NO Pasta! NO Potatoes of any kind! NO Milk or Ice Cream! NO Gatorade or Powerade! NO Rice, Corn, Green Peas, or Lima Beans! NO Dried Beans of any kind, from Black-eyed Peas to Field Peas! NO Cereal, hot or cold! Regular oatmeal has 26 carbohydrates. Quaker has weight control oatmeal with 13-15 carbohydrates per serving. NO Fruit Juices! Blueberries are high in antioxidants; you may have these. NO Sugar! You may have artificial sweeteners. You may not use: Mountain Dew, Mellow Yellow, Sun Drop, Vault, or any Red Bull products or products equivalent to Red Bull. 7-Up, Sierra Mist, Sprite use diet to avoid sugar. No Caffeine!
You may have TWO, 8oz cups a day of Coffee. You may use any creamer. Any coffee beyond this limit must be Decaf. Stay AWAY from Processed Cheese!!! Like: Velveeta Kraft Deluxe Kraft Singles American Singles Sample Meal Plan Day 1 Scrambled Eggs with or McDonald's egg McMuffin with cheese and bacon. (HOLD the muffin) Snack Chef s salad with cucumbers, tomatoes, onions, bacon bits, cheese, meat, and dressing of choice. Snack 2 Chicken breast (size of palm of hand) with broccoli Day4 Hardee s low carb breakfast bowl Day2 ½ cup blueberries or Omelet with meat and cheese, green peppers, and onions ½ cups almonds, pecans, walnuts, peanuts Tuna salad made with real mayonnaise, chopped onions, celery, and boiled egg. Carrots, broccoli, cauliflower dipped in real Ranch dressing; butter. Baked or Roasted chicken with green beans. Day 5 ½ cup blueberries or Omelet with meat and Day3 2 boiled eggs with 4-6 slices turkey bacon ½ cup of one of following: nuts, blueberries, almonds, pecans, or cottage cheese. Protein bar or shake Cheeseburger with bacon (hold the bun) and tossed salad. Salmon Filet with asparagus. Day 6 Krystal Scrambler
½ cups almonds, pecans, walnuts, peanuts Steak/Chicken/Shrimp fajitas with sautéed green peppers, onions, garlic, salsa, and sour cream without the tortillas. ½ cup of one of following: nuts, almonds, pecans, or cottage cheese. Salisbury steak with grilled onions. cheese, green peppers, and onions Apple, peanuts / almonds / pecans / walnuts / pistachios. Chef s salad with your favorite veggies, cheeses, and protein (grilled chicken strips, seafood, pork, or beef) Snack 2 2tbsp. regular peanut butter, Apple Grilled lemon garlic shrimp, chicken, or beef with sautéed zucchini and squash in Italian dressing or in "I can't believe it s not butter". 2 mozzarella string cheeses or a Slim Jim; 1 cup sunflower seeds Grilled chicken and sautéed, mushrooms Carrots, broccoli, cauliflower, dipped in real Rauch Dressing Vegetable soup with grilled chicken or beef tips. THINNER HAPPIER HEALTHIER