Diet
Plan
To lose weight and keep it
of you need to have the correct balance between diet,
exercise and lifestyle.
The best way to start a nutritional plain is to keep record
of all consumed food for 1 week. This will let you see
what you thought wasn’t there, be sure to include
weight of food and time eaten, so you know how much you
are eating and how often. Once you have your diary, make
some changes using high protein after lunch lower your
carbohydrates and use our tips by changing the simplest
foods to help you maintain a weight ideal for you.
Breakfast
To lose weight energy input needs to be less then energy
out put. If you are active you should be consuming a larger
breakfast, if you do not do much activity threw out your
day then you wan’t to stick to the lowest energy
foods possible. Try altering your similarity foods with
the following breakfast foods
Use whole wheat breakfast cereals included with protein
powder nuts or seeds, skim or soy milk
Or
Porridge/muesli sprinkled with your
ALN unflavoured natural protein. With skim or soy milk
and include some fresh fruit and low fat yogurt with
muesli
Or
Bacon with no fat, grilled tomatoes, mushrooms, egg
are also permitted once a week if you want to have a
hot brekky but keep any breads or flour products to
a minimum.
Fresh fruit juices
Low fat milk.
Tea and coffee are also permitted.
Drink lots of water every day( 2 litres if possible).
Herbal teas are also very good for cleaning you liver
which aids weight loss.
Morning tea
Morning teas should never be thought upon as
a time to eat what you have packed for lunch, they are
simply a time to have something to keep your metabolism
moving.
A Protein shake is ideal at this point of the day as
it will keep you feeling full and has low carbohydrate
and fat.
Tea or Coffee
Herbal tea is fine.
Lunch
Sandwich on whole grain bread filled with lean
meats salad and avocado (try and stay off cheese)
Or
Can of tuna with tomatoes and cheese
on Crisps or crackers
Mixed salad with tuna
Fresh fruit
Left over dinner if a light meal
Sushi (no mayonnaise)
Water
Herbal teas
Afternoon tea
Perfect time for a Protein Shake ALN Live Wyre
is HIGHLY recommended as it contains L-Tyrosine which
helps keep you alert.
Followed by a big glass of water.
Dinner
The biggest TIP we can give you is DO
NOT eat carbs after lunch and exercise after dinner
Lots of Aussies feel this is there biggest
meal of the day. Its not, Or it should not be!, We go
to sleep and don’t use the energy from the food
at dinner unless you do your daily Cardio after dinner.
Try swapping lunch and dinner portion sizes around.
Lean chicken with salad (make salad portion larger then
chicken) dress with olive oil balsamic vinegar.
Grilled fish with vegetables (avoid potato)
Stir fried vegies with lean beef or chicken
Roast beef, chicken, lamb with Green vegetables
Avoid pasta, fatty meats, potatoes, white rice, creamy
dressings.
Remember to always have as top
choice in your diet the following:
All vegetables (High carb veg before 2pm only)
All salads
All fruits
Fresh ingredients
Low fat products
Gluten free
Wholegrain
Lean meats
Try to cut out the foods that cause the weight, this
is the biggest change you have to make, you usually
know they are doing you no good. Change soft drink to
a mineral water or a fresh fruit juice. Exchange chocolates
to fruit. Chips to nuts and seed, lollies to dried fruit,
white products to wholemeal whole grain, mayonnaises
and creamy products to low fat or natural yogurt,
Reduce portion size of every meal except lunch unless
you have a high activity lifestyle. If you are working
out 1-3 times weekly reduce size by ¼. If you
work out 3-5 daily reduce by 1/6. Do not reduce portion
size if you are working out for more then 20mins daily.
Nutrition Plans
Whether you want to lose weight or bulk up, ALN
will have a nutrition plan to suit your goals. Keep
an eye on this space as our plans are on their way for
you to print out.
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