Lose weight the healthy way: Week One Of the Fat Smash Diet
So you have to eat 4-5 meals a day 2 being snacks here is a sample meal plot for the day:
MEAL PLAN:
8am……………..Meal #1
11am……………Meal #2 (heavy snack)
2pm……………..Meal #3
5pm……………..Meal #4 (set alight snack)
7pm……………..Meal#5
9pm……………..Set alight snack
NEVER EAT 1 1/2 HRS BEFORE BED!
FOODS ALLOWED:
-all fruit in any quantity
-all vegetables in any quantity, except
NO white potatoes
NO avacadoes
-Excellent source of protein:
chickpeas, bean, tofu & lentils
-Brown rice—2 cups of cooked rice
-2cups of low stout or skim or soy milk
-as much water as you like
-oatmeal–1 cup
-All herbs and spices
-6 oz. low stout yogurt (no fruit on the bottom 2X per day)
-4 egg whites
-2 cups herbal tea
-1 cup of ffreashly squeezed fruit or vegetable juice
-1 1/2 slices of low stout cheese or 1 veggie burger lacking bread
-sugarless gum
-1 tsp low stout mayo
-1 tbsp salt
-1pat (1tsp) of butter
-1 tsbp mustard or ketchup
-2 tbsp soy sauce
-2 tbsp teriyaki sauce
-1 tsp sugar substitute
FOODS NOT ALLOWED:
-peanut butter/jelly
-white rice
-meat
-fish
-full stout cheese
-Bread ANY TYPE
-raisins
-dried or preserved fruits
-candy
-ice cream
-alcohol
-soda regular or diet
-coffee and all coffee drinks
-sports drinks
-milk shakes
-whole eggs or yolks
-fried food
-quick food
SNACKS FOR PHASE I:
-1/3 cup unadorned yogurt dip and 2 cups raw vegetables
- 10 Cashews
-1 low stout granola bar
-15 grapes and half of low-stout milk
-1/2 cup unadorned low stout yogurt
-1 1/2 cups baby carrats
-(10-14) almonds
- 1 jello smoothie snack
-popcorn air popped (3 cups no butter)
-7 saltine crackers
-1 medium banana
-2 tbsp sunflower seeds
WORKOUT FOR 30 MIN. 5days a wk!
Duration : 0:4:13
[youtube kbsU2qIi0NA]
