She has different plans based on the results you are looking for. If you're looking for one for steady weight loss and maintenance once you hit your goal weight, she has Cooler Plan #2.
So what is Cooler Plan #2? Clean eating, plain and simple! The occassional treat (piece of dark chocolate, glass of wine) is permitted in limited amount. Unhealthy sugars and fats are not recommended.
What you should do:
- Eat more! You should aim to eat 5-6 small meals each day
- Eat breakfast every day, within an hour of rising
- Eat a combination of lean protein and complex carbs at each meal
- Eat sufficient (two to three servings) healthy fats every day.
- Carry a cooler packed with clean foods each day if you aren't home all day.
- Depend on fresh fruits and veggies for fiber, vitamins, nutrients, and enzymes.
- Adhere to proper portion sizes.
What to avoid:
- All over-processed foods - particularly white flour and sugar
- All chemically charged foods
- Foods containing preservatives
- Artificial sugars
- Artificial foods such as process cheese slices (gross)
- Sugar loaded beverages (pop and juices)
- Limit alcohol intake
- Calorie dense foods containing little to no nutritional value (anti-foods)
- NO super sizing meals!! Learn portion control.
Complex Carbs from Fruits and Veggies:
6 portions each day and a portion is:
- 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes
- 2 cupped handfulls of veggies including brother based/vegetable puree soups
Complex Carbs from Whole Grains and Starchy Carbs:
2-4 portions each day and a portion is:
- 1 handful of high-protein, sugar-free cold cerea such as clean nuesli or granola
- 1 handful of cooked cereal
- 1 piece of whole grain brad or wrap
- 1 handful sized serving of sweet potato, yam, banana, corn, carrots, or squash
Lean Protein:
6 portions each day and a portion is:
- 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, yogurt, greek yogurt
- 1 handful of raw, unsalted nuts (also a healthy fat)
- 2 tbs of all natural nut butters such as almond or peanut butter (also a healthy fat)
- 1 palm sized portion of lean meats (3-4 oz)
- good quality sugar and chemical free protein powder
Beverages:
- 2-3 liters per day of fresh water
- clear herbal tea (unsweetened)
- black coffee in moderation
- green/black tea
Sweeteners: Use in moderation and make sure to avoid artifical sweeteners!
- agave nectar
- maple sugar flakes
- rapaura sugar
