9 Ways to Lose the Fat
1. Eat a portion protein equal to the palm of your hand at each meal.
2. Eat 1 portion of low-glycemic index carbs at each meal.
3. Chicken, Turkey, Fish, Lean Beef, Egg Whites, and Low-Fat Dairy for protein sources. (Clean Protein)
4. Get essential fats from 1 Tablespoon of milled flaxseed, and fish oil capsules (Essential Omega III)
5. Use nutrition shakes or bars for 1-2 snacks per day as needed (low sugar, <3g sugar!)
6. Never go more than 3 hours without eating!
7. Make sure each of your 5-6 meals is 300 calories.
8. Proper hydration should be 10-12 (8 oz.) glasses per day.
9. May enjoy 1 “cheat Day” but DON’T LOSE CONTROL!
GLYCEMIC INDEX TABLE
HIGH LOW
Maltose (beer sugar) 110 Whole rice 50
Glucose (Glycemic marker) 100 Whole Wheat Bread 50
White Bread 95 Whole Wheat Pasta 45
Instant Potatoes 95 Fresh White Beans 40
Honey, Jam, Jelly 90 Oatmeal 40
Cornflakes, popcorn 85 Whole Rye Bread 40
Carrots 85 Green Peas 40
Refined Sugar 75 Whole grain cereals 35
Corn 70 Dairy Products 35
Beets 70 Wild Rice 35
White Rice 70 Fresh Fruits 35
Cookies, Pastries 70 Lentils 30
Boiled Potatoes 70 Chick Peas 30
White Flour Pasta 65 Dried beans, peas 30
Bananas 60 Soya (most) 15
Raisins 60 Green Vegetables <15
- Eat 30g of FIBER per day.
- Eat < 20% of calories from fat.
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