Nutrition Plan for effortless weight loss

Meal 1 (good morning)

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Fresh – homemade Carrot and Beetroot juice (80% Carrot and 20% Beetroot)
2-4 egg whites + 1 yolk (Organic – free range)
Vegetables (broccoli, lettuce, carrots, tomatoes, leeks, cucumbers) (as much as possible)

Snack: (brake time)

Cottage cheese (fat free cottage cheese) or fat free yogurt (no sugar, fructose or corn syrup, GM and Gluten Free + a handful of nuts (Walnuts, Almonds – unroasted, unsalted)

Meal 2 (lunch time)

Salad: (lots of vegetables) 200-400g.

Can of tuna or salmon filet, sushi, sea foods 100-200g.

Snack: (brake time)

Cottage cheese (fat free cottage cheese) or fat free yogurt (no sugar, fructose or corn syrup, GM and Gluten Free + a handful of nuts (Walnuts, Almonds – unroasted, unsalted)

Meal 3 (evening meal)

Salad: (lots of vegetables) 200-400g.

Chicken breast or turkey breast 100-200g.

Meal 4 (good night)

Fat free cottage cheese (quark)

1 handful of nuts

If you are not very active, choose foods with low GI

If you are moderately active, choose foods with medium GI

If you are very active (running, hard work, exercise activity) choose foods with high GI (eat the food straight after activity or even during (like honey))

4 rules of food combining for effortless weight

The glycemic index range is as follows:

Low GI = 55 or less Medium GI = 56 – 69 High GI = 70 or more

The top  4 rules of food combining to shed pounds

1. Water: water you can drink 30min. before and 60min. after your meal

2. Meat: meat you can eat only with vegetables (lots of vegetables) 200g meat / 400g – vegetables should be double amount!

3. Protein and carbohydrates is better to take separate, because, to digest protein your body needs acid, to digest carbohydrates your body needs digestive enzymes (pepsin and papain). If you mix it, acid will eliminate digestive enzymes and digestive time will be prolonged from 3 to 6 hours or even longer and your stomach will be like a balloon 🙂

4. Fruits: don‘t mix acid and sweet fruits, don‘t mix fruits with vegetables. Fruits are simple sugars, try to use them at the right time, when you are really active, because when you eat fruit it gives you energy, but, if you are watching TV or doing computer work it will be stored as fat all the time!!!

My offer would be nuts, seeds with vegetables (as a snack)

Nuts and seeds: the best combination with curd, cheese, protein, toast, honey, fruits, vegetables

If you want to eat something sweet, try to combine this food with high protein food and low GI carbohydrates, healthy fats.

The best way to keep your metabolic rate fast

is to eat every 2-3 hours, each meal must contain protein (chicken, turkey breast, lamb, lean cuts of beef, egg whites, fat free dairy (no sugar), protein shake  and fiber (vegetables (as much as you can eat), nuts and seeds).

Carbohydrates: use only at the time, when you need energy: a) morning – it will be used for glycogen restore after 8 hour sleep and straight after workout – it will be used for insulin spike and glycogen restore in the muscle and liver.

4 rules of food combining for effortless

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
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Lost 45 Kg in Total
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