Click here for the Calorie intake guide
Protein sources: Chicken, turkey, extra lean beef, white or fatty fishes , eggs & egg whites, tofu, beans and lentils.
Healthy fats: Extra virgin olive oil, nuts & seeds (hazelnuts, almonds, cashews, walnuts, natural nut butter, chia, sunflower & flax seeds, etc.) avocado, wild salmon & other fatty fish (tuna, mackerel, herring, trout sardines).
Healthy carbs: Vegetable, fruits, beans & lentils and whole grains which we will use as our healthy carb source since we’ve already listed our fruits, veggies and beans in the food options above (brown rice, yams, quinoa, oats, whole wheat pasta, barley, bulgur, etc.)
What to drink: Water & tea. If you cannot go without coffee, limit it to one cup a day using stevia and only a little bit of low-fat milk or almond milk. Drink a glass of water first thing in the morning and before each meal to stay well hydrated and keep you from overeating.
Eating intervals: Since we will be eating 5-6 meals a day, it is important to space them 2-3 hours apart. This will rev-up our metabolism and provides your body with a steady flow of energy throughout the day.
Appetite Suppression and metabolism boost: add 2 tablespoons coconut oil to your diet per day in your smoothie, oatmeal or tea.
How to prepare your lean protein: Your protein should be boiled, grilled, baked or steamed.
Meal 6: Is optional, if you do not feel hungry, feel free to skip it but it’s always good to have some nutrients available for proper recovery while you are at rest.
What to expect: Fat loss & more muscle definition! You can expect to lose 1-3 pounds per week of pure fat, anything more than that can be water or simply the body cleaning up.
Condiments and seasoning suggestions: Lemon juice, garlic, hot sauce, olive oil, balsamic vinaigrette, low-sodium soya sauce, & spices (limit your sodium intake).
Preparing your meals: It’s always practical to have something ready in the fridge, especially when you are following a strict diet like this one. Do your groceries at the beginning of the week and plan out the week’s menu ahead. You can even start preparing your food and placing it in Tupperware to make things easier (cooked rice, grilled chicken, turkey patties, sautéed veggies, cut up veggies and mixed greens ready to make salads, etc.). I also find it practical to separate my meals into portion sizes so I don’t have to worry about overeating when I get back home from a busy day.
Check the files at www.facebook.com/groups/naturalchula