Your Slimmer Abs and Thighs

- How to Develop Your Fat Loss Nutrition Plan

Hey hope you’re good, last week we kicked the 1^st week of the Slimmer Abs and Thighs Transformation off by talking about dieting and fat loss.

If you missed it then you can catch up on it here:

Week 1 – Your Slimmer Abs and Thighs Transformation

This week I want to discuss with the importance of developing a nutrition plan for effective fat loss, and most of all how to do it and what to include.

Remember I’m a firm believer in keeping things simple – so your nutrition plan doesn’t need to be complicated, but if you want to reduce your body fat then you must have a nutrition plan.

It is essential in order for you to reach your desired body. I don’t mean you have to count calories every day, far from it. . .

It’s really all about taking daily action and making better choices. By Living Healthier each and every day you will boost your metabolism, eliminate cravings and binging, burn more fat and dramatically increase your energy and mood. 

So the goal now (not tomorrow, not next week, now) is to just make better food choices and improve your daily eating habits. If you do this over the next few months – I guarantee you’ll look and feel so much better.

You can sit down and come up with a meal plan for every day of the week if you want. It should only take a few minutes to lay out 7 different breakfast meals, 7 different lunch meals, 7 different dinner meals, and 2-3 additional snacks for each day.

However, I find it easier to only plan 2-3 days and rotate through them. Each meal doesn’t need to be different. I often just plan to eat the same breakfast, the same lunch, etc., for each day, and I’ll only switch it up after every few days or so.

Some people like to do it more often, and that’s fine. Again I find it easier to simplify things.

So as for the meal planning follow the template below:

Meal 1:

Lean Protein, Starchy Carbohydrate, Fibrous Carbohydrate (Fruit/vegetables/ salad)

Meal 2:

Lean Protein, Fibrous Carbohydrate (Fruit/vegetables/ salad)

Meal 3:

Lean Protein, Fibrous Carbohydrate (vegetable/salad)

Meal 4:

Lean Protein, Fibrous Carbohydrate (Fruit/vegetables/salad).

Meal 5

Lean Protein, Fibrous Carbohydrate (vegetables/salad)

Meal 6 (optional)

Lean Protein, Fibrous Carbohydrate (Fruit/vegetables/salad)

So from the plan above you can see each meal include:-

1. Protein
2. Fibrous Carbohydrates (Fruit/Veggies/Salad)
3. I would also recommend taking Fish Oil Supplement everyday
4. Drink Green Tea and Water throughout the day – I also like my coffee

Choosing the Best Foods

When deciding on your meal plan, concentrate on choosing the best foods and making healthier food choices.

To save yourself time, just think:

If it’s natural—that is, it grows or otherwise occurs in nature—eat it; if it’s artificial,Don’t.

In other words, if a food contains ingredients that you can’t pronounce or Define, steer clear.

Natural foods can be included in all food groups and include fresh, unprocessed fruits and vegetables; unroasted nuts; seeds and grains; and unmodified fats, dairy, and meat products.

Foods in the artificial category include packaged foods, frozen meals, cookies and cakes, artificial sweeteners, hydrogenated oils (e.g., margarine), high-fructose corn syrup, and any prepared products that contain any of these ingredients.

Your Slimmer Abs and Thighs 5* Foods

Fibrous Carbohydrates

• Broccoli
• Beans
• Green Peas
• Cucumber
• Mushrooms
• Lettuce
• Tomatoes,  salsa
• Spinach
• Pepper, green or red

Fruit

• Apples
• Bananas
• Blueberries
• Raspberries
• Oranges
• Berries
• Grapes
• Grapefruit
• Plums

Protein

• Chicken breast
• Turkey breast
• Fish (flounder, haddock, salmon cod, tuna etc.)
• Shellfish (lobster, shrimp, clams, etc.)
• Lean red meat (flank steak, round stake, extra lean sirloin)
• Eggs/Egg Whites
• Low or non fat dairy products (milk, cheese, yogurt, cottage cheese, etc). 

Fats

• Fish Oil
• Flax Oil
• Extra Virgin Olive Oil
• Natural Peanut Butter

Note: These lists an exclusive – there are plenty more healthy foods you can eat but would take forever to include.

It’s really all about making healthier food choices like swapping full fat dairy products for skimmed or low-fat options, whole eggs for whites only, white bread for whole wheat if any. Subtle changes can make a significant difference.

Check the food chart below to see where you could be making those better choices.

IMPROVE YOUR FOOD CHOICES

Poor Choice                                   Choose Instead

Whole milk                           Non-fat, skim or 1% low fat milk

White Bread                         100% whole wheat or rye bread

Ice cream                               Low fat, non-fat, or sugar free frozen yogurt, fruit sorbet.

Tuna in oil                            Tuna packed in water

Regular crackers                  100% whole wheat or rye crackers, rice cakes

Doritos, Potato Chips         Baked tortilla chips

Doughnuts                               Sugar-free, whole grain muffins, bagels

Whole eggs                               Egg Whites

Cheese                                        Low or non-fat cheese (weight watchers)

Canned fruit in syrup           Canned fruit in own juice or fresh fruit

Sugar & Sweets                        Fruit

Fried Chicken                          Boiled or micro-waved skinless chicken breast

Jelly or jam                           All fruit no sugar jelly

Regular Soda                        Diet soda

Butter                                       non-fat butter spread

Supermarket Oils                Extra virgin olive oil

Cream Cheese                       Low or non-fat cream cheese

Mayonnaise                          Low fat or non-fat mayonnaise

French Fries                         Baked Potato

Sugary Cereals                     Shredded Wheat, or any whole grain, low sugar  high fibre cereal

Flavoured, sweetened      Old-fashioned whole oats, (Quaker oats)   Oatmeal

Ham, cold cuts, Bologna    Turkey & Chicken Breast

Bacon, Sausage, hot dogs   Very lean ham, chicken, turkey

Fried Chicken                          Boiled, baked, or micro-waved skinless chicken breast         

And for now – forget about your caloric intake, or macronutrient ratios, or all the other technical and theoretical issues that are often debated. In short answer is, those things only become relevant once you’re making healthier food options and practicing the habits mentioned last week.

I would highly recommend picking up 

 

Isabel De Los Rios’ The Diet Solution Program  to Learn stuff like:

• Why Calorie Counting Never Works
• How to Control Specific Fat Burning Hormones
• and most importantly - Why you must, must, must Eat lots of food in order to finally shed the pounds and why many people have been falsely led to believe the complete opposite.

 

 

 

 Isabel De Los Rios is a certified nutritionist and exercise specialist who has already helped over 25,000 people all over the world lose incredible amounts of weight, regain their health and permanently change their lives.

 

You can check that out here: The Diet Solution Program  

 

 

 

Alternatively, if you’re a vegetarian then i would recommend the Easy Veggie Meal Plans  ebook where you’ll discover ‘How To Quickly Lose Weight The Healthy Way With New SIMPLE, CHEAP, And EASY Veggie Meal Plans’

Your Friend and Transformation Coach

Alex Eatly x

P.s. If you would like to Discover how to Lose Stubborn Belly Fat From the comfort of your own home then please visit www.LoseFemaleBellyFat.com

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