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]
id still smash it … id still smash it from behind
You’re hot, this … You’re hot, this way!
you are hot. you are hot.
@PlayGurlParty you … @PlayGurlParty you can still eat meat you just have to part it out. Try Weight Watchers it works
I want to join to I want to join to
any tips also im … any tips also im desperate
hi i want to try … hi i want to try this diet so terrible have no money to buy book…can u tell me exactly what u ate??? PLEASE on phase 1
i wish i could join … i wish i could join …….. i weight even more than u i weigh 195
heey i did this! heey i did this!
If weight bothers … If weight bothers you, just go 100% raw. I did for health reasons and the weight simply drops off you (but in a healthy way).
@sheepthehack u are … @sheepthehack u are so right,that crap (aspartame) is poisonous & cause all kinds of illnessses,thanks 4 lookin out!!!!
@kim24may – i … @kim24may – i wouldn’t drink diet coke AT ALL!! EVER!!! you do all the hard work of getting into shape and then end up dying of cancer because of the they place in it, its really the artificial sweeteners used in the drinks, medical study shows given to rats AND monkeys over a prolonged period of time caused cancer in 100% of test subjects.. dont gamble with your life.. live long my friends..
You may need to … You may need to lose some weight, but certainly NOT 20 pounds! I’d say more like 5! No matter what, excellent luck on your weight loss plot!
Ur not even hideous … Ur not even hideous lol, bangable for sure haha
Trail stamps do … Trail stamps do wonders don’t they?
u look fantastic
u look fantastic 
Have you considered … Have you considered that in order to loose weight you need to also be relaxed. Eating when stressed or feeling pressured to loose weight only sets you up to fail. Relaxation is an vital element so too visulizations . Jonathan Robert Banks is an expert in relaxation techniques. His CD’s guide you to relax, visualize, recover, and rehearse your goals. Really they are a part of self nurturing and daily routine for you. U-tube yourbraintraining , google – relaxationforme All the best
i weigh 165 and i … i weigh 165 and i reckon your weight is perfect….in less words your sexy so yea talk that nonsense if u want
o forgot to add the … o forgot to add the stevia is in the medicine isle of a health store. they won’t allow it to be considered a sugar supplement but they consider it other
No ice. The tea I … No ice. The tea I drank has sugar, I just can’t drink it w/ out sugar. I have found out a supplement called stevia, which is a natural plant thats way sweeter than sugar but will last alot longer. Gotta try that. Was told it’s sold in health food stores
I’d smash… I’d smash…
@PlayGurlParty
… @PlayGurlParty
why cut out tea? its healthy…unless u place sugar
ur abstaining from … ur abstaining from alot of healthy foods like fish, avocados and eggyolks….
LOL im doubtless gonna get some thumbs down but u should watch
undergroundwellness videos. he’s a certified personal trainer and a nutritionist
your not even that … your not even that terrible.. lol give yourself so confidence girl
I reckon you look … I reckon you look excellent in this video!