Food itself is important. food provides the body with energy and vitamins and nutrients that it needs to function properlly. In order for the body to get adequate nutrition it needs efficient protein, fats, fibres, carbs (Yes carbs) and fruits and vegetables. All foods provide calories (cal) which are essential in order to help one lose weight or gain weight. A woman on average should consume between 1,400-2300 calories depending on her activity level. One should not eat less than 1,200 calories. In order to lose weight you have to realize that a major part of losing weight is eating well. Eliminating empty calories (SUGARS, refined carbs) and unnecessary fats is essential. Get plenty of vegetables, greens, reds, oranges, yellows, all colors posible, plenty of fruits, whole grains, water, and protein and you will see a difference and feel it as well.
Please take in mind that since I am a vegetarian this is my menu only. I will provide a sample menu for those who may eat meats.
Also please take in mind i am on the Body for life plan so i will also include the official BFL sample day guide on this page below.
FIO'S MENU:
Breakfast: option1- half a cup of KASHI (www.kashi.com) GO LEAN CRUNCH
1 cup soya milk and a handful of strawberries or blueberries. OR both! :)_
option 2: 1 cup of fresh fruit, yogurt, and cereal
option 3: 3 egg whites, salsa, spinach and mushrooms
option : blueberry oat muffin with raisins and orange juice.
option 4: oatmeal with sweetnlow and cinnamon and raisins
option5: protein pancakes with ricotta cheese, cinnamon, and fresh fruit.
snack: dried fruits or fresh fruits or fresh chopped veggies with lite dip
lunch: option 1: protein shake and fruit
option2: tuna sandwich on whole wheat no mayo
option3: veggie wrap
option4: soya pattie with brown rice and greek salad
option5: tofustirfry
option6: lean meats/fish with whole wheat/rice pasta
++ TIP: YOU AKWATS WANT LUNCH TO BE HEAVIER THAN DINNER - avoid carbs (pasta, rice, potatoes) after 3pm or 8 hours before you sleep. You want to burn off the energy.
snack: fruits and cottage cheese
dinner: salads and lots of protein NO CARBS. Stick to lean meats (fist sized portions) or replacement proteins.
dailey calories: i am usually between 1,200-1,500 to lose 1 -2 pounds a week on season.
TIPS: fruits and veggies are high on fibres and fill you up.
eat small meals more often.
drink lotz of water.
enjoy your meals - avoid etaing in front of tv or distractions.
Cook with olive oil and avoid butter and sugar.
Have 1 cheat day a week when you can have a splurge meal or dessert.
record meals in a book. It really helps keep track of hwta you eat.
Enjoy what you eat - spend time etaing, and chew slowly.
You need to up your calories to be able to lose fat and gain muscle.
Dieting doesnt have to be complicated. Just remember that if you eliminate fast food, high in oil foods and processed food you have a very clean and basic diet. The best way to eat is the right way. Eat foods that are high in nutrients and also remember CARBS are not the enemy. Carbs can be very good for you - as well as bad. Fill up on complex carbs (whole wheat pasta, brown rice, potatoes, fruits) early in the day so it is used as energy instead of stored as fat. carbs are what give us energy.
Dont make dieting hell - look at it as a change of lifestyle. Think baout what you put in your body and the better you eat the better your body will feel, and the better you will look. If you KNOW its not healthy dont eat it. Or limit how much of it you have. Dont deprive yourself compelte either. One cheat day a week is good to get in some extra cals and also remind yourself that yoou can have thos etreats once in a while.
E-mail any questions or comments.
please visit www.bodyforlife.com
Sample BFL MENU