Each of three meals per day should consist of:
5 bites of protein.
4 bites of vegetables.
3 bites of carbs, preferably whole grains.
5 bites of protein.
4 bites of vegetables.
3 bites of carbs, preferably whole grains.
2 bites of sweets.
1 minute between bites.
1 minute between bites.
Add:
One mid-morning snack,
one mid-afternoon snack (yogurt or other dairy, fruit, nuts),
a multivitamin, and
8 glasses of water each day.
Rules for this diet plan:
If you do not want dessert, you can eat two additional bites of protein, vegetables, or carbs.
If your menu items are not separated, eat 14 total bites. For example, a pasta dish would not be separated.
One subtle way to help count bites is to move a piece of food off to the side of your plate for each bite you eat.
Bites should be “normal”-sized and chewed well.
Eat “mindfully.” Don’t be distracted. Savor each bite.
Limit diet soda to one per day.
Prepare foods in a healthy manner. Limit fats to two teaspoons of heart-healthy oils each day.
Include a minimum of 30 minutes each day of exercise.
Choose denser foods to stay full longer.
If you do not want dessert, you can eat two additional bites of protein, vegetables, or carbs.
If your menu items are not separated, eat 14 total bites. For example, a pasta dish would not be separated.
One subtle way to help count bites is to move a piece of food off to the side of your plate for each bite you eat.
Bites should be “normal”-sized and chewed well.
Eat “mindfully.” Don’t be distracted. Savor each bite.
Limit diet soda to one per day.
Prepare foods in a healthy manner. Limit fats to two teaspoons of heart-healthy oils each day.
Include a minimum of 30 minutes each day of exercise.
Choose denser foods to stay full longer.
Source : easy-weightloss-tips
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