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Always good to re-assess your diet....good foods in=better energy out!
There comes a time when we all need a reset button.
You are not going to gain weight if you keep portion control and eat 5 healthy small meals a day. Spread them out every 3 hours.
It'll take some serious adjusting --it won't be easy. If you are too worried about weight gain- at first try to follow what I'm about to give you just minimize carbs....
OKAY, here we go.....
This is my plan for boosting your metabolism:
*At each meal, eat a balance of lean proteins and healthy carbs. Be sure to have vegetables with at least 2 of your meals.
*A serving of protein should fit in your hand. A serving of carbs would be the size of your fist. A serving of vegetables should fit in a small cereal bowl.
*Certain fruits are high in sugar so stick with the ones lowest in sugar: apples(green are best), berries, pears...the next lowest: grapefruit, plums, nectarines
*To speed up your fat burning metabolism try to limit breads, pastas, and other carbs after 3PM
*When on the run and outside the home...protein bars and drinks come in handy for a quick meal substitute.
Dr. Oz protein shake is a good one...also I have Shakeology chocolate and greenberry packets if you are interested.
IF you are TREATING yourself to a shake OR a bar this is a meal REPLACEMENT. A good bar to choose is Quest Bar or Lara Bar.
*Also if you are still hungry after any of your meals...wait a full 20 minutes while having a glass of water...a lot of times our body sends a message that we mistake as " I am hungry" when it should read " I am thirsty" :-)
*Stay AWAY from carbonated beverages...while filling at first...they have PROVEN to show weight gain in the long run.
Calories should be ABOVE 900 everyday and under 1300
Calorieking.com or fitday.com are 2 websites that can keep track or the old fashion way- just write it down.
PROTEINS CARBOHYDRATES
chicken breast Baked pot
turkey breast Squash
LEAN ground turkey sweet Pot
swordfish yam
orange roughy squash
haddock oatmeal
salmon pasta (not a big fan unless you are doing a hard workout the next day)
tuna barley
crab couscous
lobster beans
shrimp bananas
top round steak strawberries
top sirloin steak melon
lean ground beef apples
lean ham oranges
eggs/substitute FF yogurt/Greek yogurt
LF cottage cheese whole wheat bread
VEGETABLES
broccoli (better nutrients when they are steamed)
asparagus
lettuce
carrots
cauliflower
green beans
green peppers
mushrooms (more beneficial when they are cooked)
spinach
tomato
peas
brussel sprouts
artichoke (not in oil)
cabbage
celery
zucchini
cucumber
onion
DAILY GOALS: PROTEIN (75-100g)
FAT (30-35g)
CARBS (100-150g)
CALORIES (900-1300)
~ Meridith Bowling
McKinney Texas Fit Chicks Trainer 7pm-8pm M,Tu,Th
trainwithmer@gmail.com
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