Feeling the post- holiday hangover? Here is a quick way to get you back on track – 7 days is all it takes.
For the next 7 days eat “competitor clean”. No sweets, treats or cheats; no alcohol, sodas, or fruit juices. Drink 8-12 cups of water a day, along with unsweetened tea, and coffee (be careful of your cream choice). No fast food while on this program.
Add 30-60 minutes of exercise and watch the bloat disappear!
Each day choose your food sources from this list. If you want to go super clean – eliminate pasta and whole wheat bread, and have no “Starchy Carbs” after 3:00p.m.
Protein Sources: 3-4 oz. of Chicken, Turkey, Lean Beef, 99% Lean Ground Turkey, 1 whole egg w/4 Egg Whites, Fish, Tuna, Milk, Cottage Cheese 1%(3/4 c.), Greek Yogurt(3/4 c), legumes (1/2-3/4 cup), Protein Powders (1scoop)
1 serving equals 3 oz. or a piece the size of a deck of cards
Starch Carbs: Oatmeal, Brown Rice, Sweet Potato (small), Whole Wheat Bread (1slice), Whole Wheat English Muffin, Whole Wheat Pasta (1/2c)
Lower Carb Fruits & Vegetables: Apples, Berries, Kiwi, Asparagus, Green Beans, Broccoli, Cucumbers, Romaine Lettuce, Spinach
1 serving equals 1 cup
Higher Carb Fruits & Vegetables: Banana (med), Cantaloupe, Honeydew, Grapes, Pineapple, Beans (kidney,white,pinto), Chickpeas, Pumpkin, Squash, Zucchini, Corn, Carrots, Tomatoes, Cauliflower
1 serving equals ½ cup.
Good Fats: Natural Peanut or Almond Butter 1 tab., Olive Oil 1/2 tab., Nuts 1-2tab., Flaxseed 1 tab., Salmon 1 oz.
Freebies: Peppers, Onions, Mushrooms
Each day eat:
5 servings protein
6 servings fruits and veggies (2 fruit, 4 veg)
2-3 servings of Starch Carbs
3 servings of Good Fats per day (5 gram per serving)
Divide servings into 5 meals per day.
Example: Breakfast ½ c. oatmeal (1 starch), w/cinnamon, 1tab. wheat germ
½ c. berries (1/2 fruit serving)
1 tab. Ground flaxseed (1 good fat)
1 scoop protein powder in 4 oz. water (1 protein)
You have 1 starch, 2 fats, 1.5 fruits & 4 veggies, and 4 protein servings to go for the day. Write the servings on a notepad and mark them off as you eat them, this will help you keep track of how much you are actually eating.