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Motivation on Nutrition

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Submitted By JessicaCaridad
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THE DIET

This diet jumps starts the weight loss process and puts you in the right frame of mind.
This diet program is extremely effective and should only be followed for 4 days then the post diet plan should be used then 4 more days on and then once again the post diet plan. Continued use past 4 days may result in too much weight loss too quickly and can deplete important nutrients and vitamins from your body. The basis of this diet is chemistry. The foods you will eat speed up your metabolism and increase the body’s ability to burn fat. This is why it’s very important to follow this program step by step.
If you decided not to eat for 4 days you would not loose the same weight. That’s why it’s fundamental to prepare, so eat and drink as described. The great thing about this diet is that there are no special foods or preparations most food’s you may already have or you will easily find at your local grocery store.

Minimum of 8 glasses of water per day
1-2 cups of water in the morning
1 cup of water before each meal
1-2 cups of water before bed
2-3 cups of water throughout the day
The more water the better.

ONLY EAT AND DRINK WHAT IS LISTED WITHIN THE PLAN NOTHING MORE NOTHING LESS! IT IS RECOMMENDED TO TAKE A MULI-VITAMIN DURING ANY DIET PROGRAM & WHILE OFF ANY PROGRAM.

All foods are to be prepared boiled and/or broiled. Do not use oils & salt, only use Vinegar, lemon juice, chili pepper to dress food, etc. No Alcohol.

Please note this diet if for the average, if you are a much larger individual i.e. height wise or extremely active and feel extremely hungry after each meal and throughout the day you can increase portions SLIGHTLY. Please remember changing your eating habits will usually cause excess hunger and take time to get use to, do not mistaken this for a reason to increase portions. Same applies for smaller individuals, if it is felt that each meal is to fulfilling please cut back portions slightly. You should not feel overfull after meals.

|DAY 1 | | | | | | |
|Breakfast: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1/2 or 1/2 cup |Grapefruit or Unsweetened Grapefruit Juice |1g |12.5g |0g |54 |
| |1 Slice |Whole wheat toast |3g |15g |1g |81 |
| |1 tbsps. (16g) |Peanut butter |4g |3.5g |8g |102 |
| | |Total |8g |31g |9g |237 |
| | | | | | | |
|Lunch: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1 Can |Tuna in water |42g |0g |1g |177 |
| |1 Slice |1 slice whole wheat toast |3g |15g |1g |81 |
| |1 Cup |Unsweetened Prune Juice |2g |45g |0g |188 |
| | |Total |47g |60g |2g |446 |
| | | | | | | |
|Dinner: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1 Breast (4.2oz) |Grilled or Baked lean Chicken breast |27.5g |0g |1.5g |123.5 |
| |½ Cup |Boiled or steamed string beans |2g |10g |0g |48 |
| |1 |Small apple (approx 2 3/4" diam or 3 per lb) |0g |19g |0g |76 |
| | |Total |29.5g |29g |1.5g |247.5 |
| | | | | | | |
|Snack |0.5 Cup |fruit cocktail (opt if hungry) do not eat late |1g |29g |0g |120 |
| | | | | | | |
|DAY 2 | | | | | | |
|Breakfast: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1 |Boiled egg |6.3g |0.6g |5.3g |78 |
| |1 Slice |Whole wheat toast |3g |15g |1g |81 |
| |1 |Medium size banana (7"-8") |1g |27g |0g |112 |
| | |Total |10.3g |42.6g |6.3g |271 |
| | | | | | | |
|Lunch: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1 Cup |Celery |2g |5g |0g |28 |
| |1 Cup |Boiled or steamed string beans |4g |20g |0g |96 |
| |1 Cup |Tomatoes or Low Salt Tomato Juice |4g |14g |0g |72 |
| |1 Cup |Cantaloupe |1g |14g |0g |60 |
| | |Total |11g |53g |0g |256 |
| | | | | | | |
|Dinner: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1 Breast (4.2oz) |Grilled or Baked lean Chicken breast |27.5g |0g |1.5g |123.5 |
| |1 Cup |Broccoli Broiled/Baked |4g |11g |1g |69 |
| |½ Cup |Squash |1g |7g |0g |32 |
| | |Total |32.5g |18g |0g |224.5 |
| | | | | | | |
|Snack |0.5 Cup |fruit cocktail (optional if very hungry) |1g |29g |0g |120 |
| | |Do not eat late or after dinner | | | | |
|DAY 3 | | | | | | |
|Breakfast: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1/2 or 1/2 cup |Grapefruit or Unsweetened Grapefruit Juice |1g |12.5g |0g |54 |
| |1 Slice |Whole wheat toast |3g |15g |1g |81 |
| |1 tbsps. (16g) |Peanut butter |4g |3.5g |8g |102 |
| | |Total |8g |31g |9g |237 |
| | | | | | | |
|Lunch: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1 |Boiled egg |6.3g |0.6g |5.3g |78 |
| |½ Cup |Boiled or steamed string beans |2g |10g |0g |48 |
| |½ Cup |Squash |1g |7g |0g |32 |
| |½ Cup |Tomatoes or Low Salt Tomato Juice |2g |7g |0g |36 |
| |1 |Medium size banana (7"-8") |1g |27g |0g |112 |
| | |Total |12.3g |55.6g |5.3g |306 |
|Dinner: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1 |8oz Lean Steak (broiled, grilled) |61.3g |0g |18.6g |412.6 |
| |1 Cup |Tomatoes or Low Salt Tomato Juice |4g |14g |0g |72 |
| |1 |Small apple (approx 2 3/4" diam or 3 per lb) |0g |19g |0g |76 |
| | |Total |64.3g |33g |18.6g |560.6 |
| | | | | | | |
|DAY 4 | | | | | | |
|Breakfast: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1/2 or 1/2 cup |Grapefruit or Unsweetened Grapefruit Juice |1g |12.5g |0g |54 |
| |1 Slice |Whole wheat toast |3g |15g |1g |81 |
| |1 tbsps. (16g) |Peanut butter |4g |3.5g |8g |102 |
| | |Total |8g |31g |9g |237 |
| | | | | | | |
|Lunch: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1 Cup |Celery |2g |5g |0g |28 |
| |1 Cup |Unsweetened Prune Juice |2g |45g |0g |188 |
| |½ Cup |Squash |1g |7g |0g |32 |
| |1 |Small apple (approx 2 3/4" diam or 3 per lb) |0g |19g |0g |76 |
| | |Total |5g |76g |0g |324 |
| | | | | | | |
|Dinner: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1 |Lean Hamburger Patty (Broiled, grilled) |24g |0g |21g |285 |
| |½ Cup |Boiled or steamed string beans |2g |10g |0g |48 |
| |1 Cup |Unsweetened Prune Juice |2g |45g |0g |188 |
| |½ Cup |Tomatoes or Low Salt Tomato Juice |2g |7g |0g |36 |
| | |Total |30g |62g |21g |557 |
| | | | | | | |
| | | | | | | |
|DAY 5 | | | | | | |
|Refer to Post Diet Meals (located on the last page of this program), do not exceed three meals. Do not overeat or eat until you feel over full |
| | | | | | | |
|DAY 6 | | | | | | |
|Breakfast: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1/2 or 1/2 cup |Grapefruit or Unsweetened Grapefruit Juice |1g |12.5g |0g |54 |
| |1 Slice |Whole wheat toast |3g |15g |1g |81 |
| |1 tbsps. (16g) |Peanut butter |4g |3.5g |8g |102 |
| | |Total |8g |31g |9g |237 |
| | | | | | | |
|Lunch: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1 Can |Tuna in water |42g |0g |1g |177 |
| |1 Cup |Unsweetened Prune Juice |2g |45g |0g |188 |
| |1 Slice |Whole wheat toast |3g |15g |1g |81 |
| | |Total |47g |60g |2g |446 |
| | | | | | | |
|Dinner: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1 Breast (4.2oz) |Grilled or Baked lean Chicken breast |27.5g |0g |1.5g |123.5 |
| |½ Cup |Boiled or steamed string beans |2g |10g |0g |48 |
| |1 |Small apple (approx 2 3/4" diam or 3 per lb) |0g |19g |0g |76 |
| | |Total |29.5g |29g |1.5g |247.5 |
| | | | | | | |
|DAY 7 | | | | | | |
|Breakfast: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1 |Boiled egg |6.3g |0.6g |5.3g |78 |
| |1 Slice |Whole wheat toast |3g |15g |1g |81 |
| |1 |Medium size banana (7"-8") |1g |27g |0g |112 |
| | |Total |10.3g |42.6g |6.3g |271 |
| | | | | | | |
|Lunch: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |½ Cup |Celery |1g |3g |0g |16 |
| |½ Cup |Boiled or steamed string beans |2g |10g |0g |48 |
| |1 Cup |Tomatoes or Low Salt Tomato Juice |4g |14g |0g |72 |
| |1 Cup |Cantaloupe |1g |14g |0g |60 |
| | |Total |7g |41g |0g |196 |
| | | | | | | |
|Dinner: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1 Breast (4.2oz) |Grilled or Baked lean Chicken breast |27.5g |0g |1.5g |123.5 |
| |1 Cup |Broccoli Broiled/Baked |4g |11g |1g |69 |
| |½ Cup |Squash |1g |7g |0g |32 |
| | |Total |32.5g |18g |2.5g |224.5 |
| | | | | | | |
|DAY 8 | | | | | | |
|Breakfast: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1/2 or 1/2 cup |Grapefruit or Unsweetened Grapefruit Juice |1g |12.5g |0g |54 |
| |1 Slice |Whole wheat toast |3g |15g |1g |81 |
| |1 tbsps. (16g) |Peanut butter |4g |3.5g |8g |102 |
| | |Total |8g |31g |9g |237 |
| | | | | | | |
|Lunch: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1 |Boiled egg |6.3g |0.6g |5.3g |78 |
| |½ Cup |Boiled or steamed string beans |2g |10g |0g |48 |
| |½ Cup |Squash |1g |7g |0g |32 |
| |½ Cup |Tomatoes or Low Salt Tomato Juice |2g |7g |0g |36 |
| | |Total |11.3g |28.6g |5.3g |194 |
| | | | | | | |
|Dinner: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1 |8oz Lean Steak (broiled, grilled) |61.3g |0g |18.6g |412.6 |
| |½ Cup |Tomatoes or Low Salt Tomato Juice |2g |7g |0g |36 |
| |1 |Small apple (approx 2 3/4" diam or 3 per lb) |0g |19g |0g |76 |
| | |Total |63.3g |26g |18.6g |524.6 |
| | | | | | | |
|DAY 9 | | | | | | |
|Breakfast: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1/2 or 1/2 cup |Grapefruit or Unsweetened Grapefruit Juice |1g |12.5g |0g |54 |
| |1 Slice |Whole wheat toast |3g |15g |1g |81 |
| |1 tbsp. (16g) |Peanut butter |4g |3.5g |8g |102 |
| | |Total |8g |31g |9g |237 |
| | | | | | | |
|Lunch: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1 Cup |Unsweetened Prune Juice |2g |45g |0g |188 |
| |1 Cup |Celery |2g |5g |0g |28 |
| |½ Cup |Squash |1g |7g |0g |32 |
| |1 |Small apple (approx 2 3/4" diam or 3 per lb) |0g |19g |0g |76 |
| | |Total |5g |76g |0g |324 |
| | | | | | | |
|Dinner: | | | | | | |
| |Serving Size |Food/Drink Item |Protein |Carbs |Fats |Calories |
| | |Black coffee, tea or more water |0g |0g |0g |0 |
| |1 Breast (4.2oz) |Grilled or Baked lean Chicken breast |27.5g |0g |1.5g |123.5 |
| |½ Cup |Tomatoes or Low Salt Tomato Juice |2g |7g |0g |36 |
| |½ Cup |Boiled or steamed string beans |2g |10g |0g |48 |
| |1 Cup |Unsweetened Prune Juice |2g |45g |0g |188 |
| | |Total |33.5g |62g |1.5g |395.5 |
|DAY 10 | | | | | | |
|Refer to Post Diet Meals (located on the last page of this program), do not exceed three meals. Do not overeat or eat until you feel over full |

POST DIET NUTRITION
Continue To Lose Weight or Maintain Weight

A few points to consider

1. Ensure you are consuming 3 - 6 small meals which include snacks. 2. To ensure you stay within a good diet routine, ensure you plan and prepare your meals ahead of time. 3. Eating slower avoids overeating and your body from storing foods. 4. Make healthier food selections, go for lower calorie items. Snack on fruits and vegetables, chose diet products instead of the products loaded with sugars and fats.

Now, let’s talk about what you HAVE to try to stay away from, not completely but try to avoid when possible.

Try Avoiding;
-White Bread
-Lots of Pasta
-Sweets,
-Sugar, as minimal as possible, i.e. in coffee.
-Saturated Fats, (all fats from animals, excluding items like fish)
-Fried products
-Salty products
-Pop
-Anything high in sugar such as candy bars, pies, cakes, cookies, etc.
-Butter and high fat margarines You’re going to have to eat at least 3 - 4 meals a day (plus 2 – 3 healthy snacks) depending on how long and active your days are, to keep your metabolism up. Each meal should consist of 20-25 grams of Protein, 25-35 grams of carbs (Complex carbs, and almost no carbs if possible for your last meal of the day) and about 5-10 grams of fat (good fat, not saturated) Complex carbs consist of almost any form of carbohydrate that does not contain sugar, (excluding breads pasta's white rice, these are hard to digest). This of course is for the average person. If you are larger then increase portions slightly, ensure you never feel to full after a meal you should feel satisfied not full. Same applies for a smaller individual, decrease portions as need be.

EXAMPLES OF CARBS FOR EACH MEAL

Whole Grain Bread, Brown Rice, Potatoes, Oats, Vegetables
Most breakfast cereals that do not contain high amounts of sugar, Rice Cakes, Low fat yogurt cups,

EACH SERVING SHOULD BE APPROX SIZE OF YOUR FIST

EXAMPLES OF PROTEIN FOR EACH MEAL

Just about any form of LEAN meat, preferably chicken and steak, most types of seafood, all cooked lean without oils or small amounts, tuna is great, beans are also high in protein.

EXAMPLES OF FATS FOR EACH MEAL

Fats from Fish oils, fats from vegetable's, most types of nuts, especially peanuts

If you can't eat 3 - 6 meals a day, a meal replacement can be taken; they contain all of the above. When you’re finished each meal you should never feel full. Drink lots of water throughout the day. Most of your carbs should be eaten in the morning.

Examples of Common Meals
-Whole Wheat chicken sandwich and fruit
-Chicken, Tuna, or Fish Salad, low fat yogurt cup
-Steak, vegetables and a potato
-Egg, whole wheat toast and fruit

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