** In the beginning it is best to limit your food options. We have provided 3 examples for each meal. You will do best by sticking to this.

Transcription

1 Female Fat Loss Formula Diet: This is the diet you will follow. There are no foods that are off limits, but rather foods that are emphasized and those that are minimized. Here are the general rules you must master: 1) Eat many small meals throughout the day. 5-6 is optimal. Eat to manage hunger, energy and cravings 2) Eat as much lean protein as you like. Eat with every single meal. 3) Eat as many vegetables as you like. 4) Eat berries, apples, pears, grapefruits without limit 5) Eat no more than 5-10 bites of non-fiber carbs and other fruits at each of the three major meals (breakfast, lunch and dinner). The whiter the starch (i.e., white bread, white rice, pastries, pasta), eat 5 small bites. The more whole the starch (i.e., whole grains, oats, beans, fruits, etc) eat 10 regular bites. a. Alcohol is treated as a non-fiber starch. If you have it you must forgo any starch and limited it to 5-10 sips. b. Alcohol is best limited to your once weekly reward meal where it can be consumed in unlimited amounts. c. You can also save all your allotted bites of starch for one meal. 6) Include fats (nuts and nut butters) as well as dairy foods. These are best consumed away from any starchy foods. 7) One meal weekly eat and drink as much of and whatever you like. Here is a Sample: ** In the beginning it is best to limit your food options. We have provided 3 examples for each meal. You will do best by sticking to this. Breakfast: Hint- Protein shakes, not cereals Option 1: Eggs/omelet with vegetables (i.e., tomato, spinach, feta). 5 bites whole grain bread. 1 small piece of fruit. Option 2: 1-2 cups 2% unsweet Greek Yogurt. Optional: Add frozen berries or handful favorite nuts. With your favorite non-calorie natural sweetener (stevia, erythritol, xylitol) Option 3: Leftovers from night before. See plate. Snack: Beef jerky, almonds and apple, celery and peanut butter, protein bars (see label reading tool for mixed burner), cold cuts & cheese, unsweet Greek yogurt Lunch: Hint- Option 1: Large salad with meat. (i.e., Greek salad with chicken) Option 2: According to plate. See plate.

2 Option 3: unsweet Greek Yogurt or Whey protein shake. Optional: Add frozen berries or handful favorite nuts. With your favorite non-calorie natural sweetener (stevia, erythritol, xylitol) Snack: See above Dinner: Option 1: According to plate. (i.e., steak, broccoli, asparagus, and 5 big bites potato with skin.

3

4 Food List: Non-fiber Starchy Carbohydrate Choices: Vegetables: Artichokes, leeks, lima beans, okra, squash (acorn, butternut, pumpkin), sweet potatoes or yams, and turnips Legumes: Black beans, adzuki beans, chickpeas, cowpeas, Great Northern beans, kidney beans, lentils, mung beans, navy beans, pinto beans, split peas, white beans Grains: Barley, brown rice, buckwheat groats (kasha), bulgur (tabouleh), millet, polenta, steel cut oats, and tapioca Breads and crackers: Whole grain breads, whole grain cooked cereals, AK Mak crackers, Ezekiel bread, Wasa crackers and whole grain tortillas Fruits: All fruits except berries, apples, pears and grapefruits Fiber Carbs: Arugula Asparagus Bamboo shoots Bean sprouts Beet greens Bell peppers (red, yellow, green) Broadbeans Broccoli Brussels sprouts Cabbage Cassava Cauliflower Celery Chayote fruit Chicory Chives Collard greens Coriander Cucumber Dandelion greens Eggplant Endive Fennel Garlic Ginger root Green beans Hearts of palm Jicama (raw) Jalapeño peppers Kale Kohlrabi Lettuce Mushrooms Mustard greens Onions Parsley Radishes Radicchio Snap beans Snow peas Shallots Spinach Spaghetti squash Summer squash Swiss chard Tomatoes Turnip greens Watercress

5 Apples Berries (blackberries, blueberries, boysenberries, gooseberries, loganberries, raspberries strawberries) Grapefruit Lemons Limes Pears Protein: Chicken, fish, turkey, beef, bison, game meats, low fat cheese, Greek yogurt, cold cuts, protein powders. Fats: Nuts, seeds, nut butters, avocado, olive oil, coconut oil, butter