Nutrition

Nutrition Guidelines

*A 3500 calorie deficit is needed to lose approximately 1 pound of fat/week. In other words, a 500 calorie deficit is needed per day.

*A free online calorie counter is available online at www.my-calorie-counter.com. This is an easy way of tracking your food/calorie intake.

Sample Diet:

Breakfast: Oatmeal w/ Flaxseed & Berries, Almonds

Mid Morning Snack: Apple w/ 2 tbsp All Natural Peanut Butter

Lunch: 2 slices whole grain bread w/ 2 slices turkey breast, 1 slice mozzarella cheese, 1 slice tomato, ½ c. edemame

Mid Afternoon Snack: Crackers w/ Tuna or 1 Laughing Cow Cheese Wedge

Dinner: Steak & Pepper Tacos w/ whole wheat wrap, 4 tbsp. Salsa, 2 tbsp. low fat sour cream

Some simple tips/advice:

*Try to cut back on sugar intake. If you must sweeten, use Splenda, Truvia, or a no calorie sweetener. 19 grams of sugar equal 1 gram of fat!

*Try to limit soda intake or switch to diet soda. 1 regular soda = 250-275 calories!

*Watch your salt intake. Try using sea salt. The crystals are bigger, therefore you need less. Aim for approximately 1500 mg/day.

*Avoid white breads, pastas, etc. Shoot for whole grains/whole wheat.

*Eat fresh! Take in as much produce as possible.

*Read your labels!! Watch for trans fat & high fructose corn syrup. These are “bad” foods.

*Aim for 8.5 hours of sleep every night. New studies have shown that more shut eye equals more fat loss.

*Portion Control!! Don’t eat until you’re full, eat until you’re satisfied.

*Think 5-6 small meals per day, instead of 3 large meals. Try to eat a little something every 3-4 hours to speed up your metabolism.

*If you don’t consume sufficient protein from normal foods or protein supplements then you cannot build muscles, it’s that simple. Protein is necessary to the healthy mechanics of the body. It synthesizes to enhance muscle recovery while boosting endurance and battling fatigue. As far as the fat process within the body, protein will reduce unwanted body fat while you are managing weight. Also, lean proteins will help keep you full longer