This 14 day challenge is just that a chance for you to change your habits and create the beginning of a healthy lifestyle.  I don’t like the word diet as it brings on a negative outlook, as most people do not stick with a diet.    I want you to change your mind about food.  Food is fuel for your body !   This is a lifestyle change!  I

Here are  8  Nutritional Tips to follow.

1.    Eat every3-4 hours ( very important to not starve your body)

Regular eating intervals stimulate the metabolism, balances blood sugar, and help maintain lean mass while giving the body a reason to burn off extra fat mass. Starvation from not eating enough will result in body fat gain , as our body will begin to store fat.

2.    Eat LeanProtein at every meal

Eating lean protein at every eating interval will stimulate metabolism, improve muscle mass and recovery, and reduce body fat.   (Examples: turkey,chicken, tuna, egg whites, yogurt, cottage cheese, lean ground beef)

3.    EatVegetables at every meal

Vegetables  provide an alkaline load to the blood.  And, since bothproteins and grains present acid loads to the blood, it’s important to balance these acids with alkaline-rich vegetables .

4.    EatingCarbohydrates at the Right Time

If you want to lose fat, then you must control the carbs and know the times that your body can best tolerate them. Complex Carbs  or starchy carbs like oatmeal, sweet potato, wheat breads ect. are best if used early in the day  and  within 1-2 hours after exercise.  And, the rest of the day, you must get your carbohydrates from your fruits and vegetables (with the emphasis mostly on the vegetables)!  You must “earn” your starchy carbs by exercising.

5.    Eat Healthy Fats Daily

About 20-40% of your diet should come from healthy fats.  Healthy fats are monounsaturated and polyunsaturated fats such as extra virgin olive oil, some nuts and avocados. The best way to focus on healthy fats is by adding them toyour diet by cooking with them.

6.   Never Eat a Carbohydrate with out eating a Protein.  Carbs leave your stomach in 1 hour, dropping sugar levels causing you to be hungry.  So you will eat more.  When you eat a Protein with your Carbs you will be satisfied for 3 – 4 hours as Protein leaves your stomach in 2 – 3 hours , all proteins have fat in them, fat leaves your stomach in 4 hours.  This rule will help balance sugar levels and keep your metabolism burning calories.

7. Keep Fruits to 2 a day .   Fruits are a healthy option, however we tend to eat too much.  They are very high in fructose sugar, so keeping them to a limit   will give you body time to burn them off.

8. Use 20% Rule when choosing Carbs.   Avoid eating your starchy carbs, where sugar is greater than 20% of the total carbs.  Example an item that is 30 carbs must have less than 6 grams of sugar or this item will spike blood sugar levels.  The key to losing weight is to keep our blood sugar levels balanced.

Meal Planning & Food Journaling

Planning your meals ahead oftime and writing down what you eat plays a key role in achieving your goals.      As a general guide, make sure to consume a protein, carb and fat at eachmeal.    And, don’t forget to journal yourfood!  You will think twice about eatingsomething if you must write it down. Plus, it is a great way to learn what foods are healthier choices.

Have 5 – 6 small meals a day every 3-4 hours.   No other snacking.

Here is an example of how and when to put Protein, Carbs and Fat into your diet.

 P = Protein   CC=Complex Carbs*  FC =Fibrous Veggie Carbs*  F= Healthy Fats

 

Meal 1 (breakfast) P  CC FC  F

Meal 2 (snack)  P   FC F 

Meal 3 (lunch ) P  CC FC  F

Meal 4 (snack)  P FC 

Meal 5 (dinner) P FC F

Meal 6 (snack/optional) P FC F

Here is a Sample Meal Plan (portion sizes may be adjusted due to body weight)  General rule for calories is 10 calories per body lb.) 

Meal 1: 3 egg whites, 1 whole egg, spinach, 1/2 cup oats
Meal 2: 2 low fat cheese sticks and apple
Meal 3: Chicken, 3 oz sweet potato, asparagus, 1/4 cup almonds
Meal 4: Cup of Greek yogurt , 1/4 cup blueberries.  Stevia or splenda if needed.
Meal 5: Fish,  broccoli, 1 tbls olive oil

Meal 6: Protein shake with Flax Oil

If You Fail to Plan you are Planning to Fail