Bootcamp II Guidelines
The nutrition guidelines are the same and outlined below.
- Eat three meals per day (NO skipping breakfast)
- Avoid all sugar based foods (This is THE most important rule to follow.)
- Consume adequate water
- Eat lean protein at lunch and at dinner
- Eat a protein based breakfast, such as eggs
- Eat a maximum of one serving of wholewheat carbohydrates at each meal
- Do not eat late into the evening
- Eat a maximum of two fruits per day (more than this will provide too many calories from sugar)
- Take your Lotuslite at least once a day
Below you will find seven days of three meals and two snacks per day. There are general guidelines on portion sizes, but since we all have varying caloric needs, you may need to increase the portion sizes to meet your needs. The meal plan, as is, will provide about 1300-1500 calories per day.
Day 1
Breakfast 1 cup of high protein, high fibre cereal served with natural yoghurt and a sprinkling of cinnamon and a banana.
Lotuslite
You can sweeten this with Maple syrup or honey, but don't go nuts this is sugar after all! You may prefer to choose bran based cereals; it is essential you don't choose over processed versions as this results in a a blood sugar spike and we are aiming for sustained and maintained levels of sugar in our bodies in order to avoid the roller coaster which promotes over eating. Whilst not an advocator of brands, I am a big fan of Rude health products and their cereals range are yummy!
Snack 1 orange
Lunch Sliced turkey breast served with a whole grain Pitta topped with lettuce, tomato and mustard. Serve with a big green salad
Snack ½ cup cottage cheese topped w/ 2 tablespoons chopped walnuts
Dinner Grilled Chicken breast (no fat) and served with 1 cup of steamed broccoli, 1 small sweet potato and a large green salad topped with oil and vinegar.
Day 2
Breakfast 3 egg whites scrambled with a sprinkling of grated cheese served (optional) served on 1 slice of whole grain bread (Try seeded for extra protein)
Lotuslite
Chia, or Salvia hispanica L, is a member of the mint family from Mexico and South America. The flowering plant can sprout in a matter of days, but chia's appeal is in the nutritional punch of its tiny seeds.
With more omega-3 fatty acids than salmon, a wealth of antioxidants and minerals, a complete source of protein and more fibre than flax seed, the seeds have been dubbed a "dieter's dream", "the running food", "a miracle", and "the ultimate super food", by advocates and athletes.
Snack 10 almonds and ½ cup of plain natural yoghurt preferably not with added sugar or sweetenerLunch 1 ½ cups of low fat vegetable soup (preferably homemade) topped with 2 tablespoons grated hard cheese served with a plate of steamed green veggies and Ryvita
Snack Protein smoothie made with 1 scoop of protein powder, 1 cup of fresh of frozen berries or a banana and ½ cup of skimmed or soya milk. Add ice and maple syrup if desired for sweetness. You can also reduce the milk content and add water instead or use rice or almond milk if you prefer.
Dinner Skinless chicken breast, with or without the bone, baked until cooked through. Serve with steamed courgettes topped with 1 teaspoon of soy sauce and ½ cup of brown or wild rice. Serve with a large green salad topped with home made vinaigrette or balsamic vinegar.
Day 3
Breakfast 1 cup of high protein, high fibre cereal served with natural yoghurt, a banana and your Lotuslite.
Snack 3 oatcakes topped with avocado and chicken breast, but they are not meant to be towers! You may wish to add another Lotuslite today depending on your appetite.
Lunch Chicken Caeserish SaladUse the remaining chicken to make a salad (use a palm sized serving of diced chicken breast mixed with 1 tablespoon of mayonnaise and a tsp of Dijon mustard) served with green salad and a chopped tomato
Snack 3 oatcakes and humous
Dinner BBQ - Tuna steak or swordfish grilled on BBQ, serve with red pepper and pineapple kebabs, and green salad.
Day 4
Breakfast 3 egg whites scrambled with a sprinkling of grated cheese served (optional) served on 1 slice of whole grain bread (Try seeded for extra protein), ½ an apple and your Lotuslite.
Snack 10 almonds and other half of the apple from breakfast
Lunch 1 Grilled chicken breast, served with mixed greens (cabbage, spinach, broccoli, etc) and grilled or baked tomatoes — use low-fat salad dressing and serve with 1 wholegrain Pitta, bagel or muffin. You may refer to substitute the warm greens and tomatoes for a salad version.
Snack ½ cup of cottage cheese with 1 cup of sliced melon. Try watermelon as this is lower in calories.
Dinner Prawn wraps: Mix some prawns in a bowl with ¼ cup canned sweetcorn, ¼ a sliced avocado, and ¼ cup chopped tomato — add 2 tablespoons of mayonnaise, a tsp of lemon juice and a sprinkle of cayenne pepper or chilli. Wrap up the mixture in a wholegrain tortilla wrap and serve with a large green salad dressed with 2 tablespoons of the dressing you used for the wrap. You can substitute the prawns for shredded crabsticks, tinned crab meat, or other seafood as your tastes desire.
Measuring cups or versions of them are available in your local poundshop or fondly known as chavstore for about 99p, that way you cant cheat on your measures!Day 5
Breakfast Porridge (½ cup before it is cooked) served with 1 cup of low-fat plain yoghurt with 1 cup of berries or banana mixed in. Sweeten with honey or maple syrup as desired. Lotuslite.
Snack 3 oatcakes spread with peanut butter (sugar free)
Lunch Tuna salad (buy chunky tuna in water or brine rather than oil) made with tuna and 1 tablespoon of mayonnaise. Serve over a bed of lettuce and tomato. Snack Slice of Turkey breast served with 5 cherry tomatoes and ½ a sliced cucumber or alternatively try a handful of dried apricots or fruit medley.
Dinner Veggie burger with bean salad. Crumble 2 bought veggie burgers of choice (check ingredients for nasties) over a salad made with lettuce, spinach, tomato, ¼ cup grated hard cheese, and ¼ cup of mixed beans. Dress with salsa a heaped teaspoon of sour cream or creme fraiche and serve with ½ of a wholewheat pitta or wrap. You may choose to ut the ingredients in the wrap!Day 6
Breakfast Smoothie made with ~90-100 calories worth of protein powder, ½ cup skimmed milk, or other milk, water of choice and 1 cup of frozen berries or a banana. Add ice and maple syrup if desired. Serve with 1 slice of wholegrain toast. Lotuslite.
Snack 2 oatcakes with 1 tablespoon of peanut butter
Lunch Greek salad made with: chopped lettuce, feta cheese (avoid the cubes in oil), 5 cherry tomatoes, ¼ cup chick peas and ½ a sliced cucumber. Dress with vinaigrette dressing and serve with ½ a wholewheat pitta bread.
Snack 1 sliced red or yellow pepper - eat like an apple if you prefer!.Dinner Breaded Turkey burger made with turkey mince, 3-4 tablespoons shop bought salsa (check ingredients for nasties!), and 1-2 tablespoons seasoned breadcrumbs; you can make these yourself by toasting a slice of bread and blitzing in blender. Grill burger for about 6 minutes on each side until cooked through. Serve with a large green salad; topped with ⅓ cup canned sweetcorn and 2 tablespoon grated hard cheese and dressed with home made vinaigrette
Day 7
Breakfast 1 cup plain yoghurt topped with 1 tablespoon flaxseed and ½ a chopped apple. Flavour with cinnamon and maple syrup or honey if desired. Serve with 1 slice whole grain toast. Lotuslite.
Snack 1 orange or 2 satsumas or their equivalent
Lunch Heat up 1 ½ cups of your home made vegetable soup — and top with 2 tablespoons of low fat grated hard cheese. Serve with Ryvita, wholegrain crackers or oatcakes and a tomato and cucumber salad.
Snack 1 handful of nuts or dried apricots
Dinner Chilli con Carne - made with extra lean mince (turkey, beef or pork whichever suits), tomatoes, sweetcorn, red onion, chilli powder and served with ½ cup of wholegrain, wild or brown rice and a large green salad.
DO NOT FORGET TO ADD YOUR LOTUSLITE!
This weeks Magic Ingredients...
Cinnamon
and his friend chilli powder. Look for opportunities to add these ingredients to your foods.
Metabolism is the complex biochemical process by which your body converts the food you eat into usable energy. Proteins, fats and carbohydrates all come together with oxygen to release the energy your body needs to function properly. Having a high metabolism is vital to losing weight. There are many supplements that can increase your metabolism.
Step 1
Do not skip meals. When you don't eat for a long time, your body automatically conserves calories from previous meals. Your body slows down your metabolism in order to prevent you from starving. To prevent this from happening, eat five small healthy meals daily. This will maintain your energy levels and prevent you from feeling hungry.
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Step 2
Add spices to your meals every day. Spices contain potent compounds which can boost your metabolism for a few hours. Sprinkle paprika, black pepper or chilli powder to your food.
Over the years, various studies have examined the claim and suggested that certain spices can in fact increase metabolic rate by raising body temperature, though to what extent and for how long is unclear. Capsaicin, the compound that gives red chili pepper its powerful kick, creates the largest bump in heat generation, which helps burn more calories immediately after a meal. Black pepper and ginger have similar effects.Generally, studies have shown that on average a meal containing a spicy dish, like a bowl of chili, can temporarily increase metabolism by about 8 percent over a person’s normal rate, an amount considered fairly negligible. But besides a slight uptick in metabolism, spicy foods may also increase feelings of satiety. http://www.nytimes.com/2006/11/28/health/nutrition/28real.html?_r=0
Cinnamon has a regulatory effect on blood sugar levels and simultaneously increases insulin levels in the body. It imitates the biological activity of insulin and increases the metabolism of glucose. Since high blood sugar levels can lead to increased storage of fat by the body, cinnamon helps prevent this increased storage of fat and enables you to lose weight. In addition, it influences the manner in which sugar is metabolized by the body and prevents the transformation of the metabolized sugar into fat. Cinnamon also delays the passing of food from the stomach into the intestine. Hence, you feel satisfied for a longer time and eat less. This helps you lose weight. Cinnamon also helps the body to process carbohydrates more efficiently and this assists you in losing a few pounds. Studies show that abdominal fat is more sensitive to the effects of cinnamon than fat from other parts of the body.
Step 3
Drink 1 cup of green tea preferably after a meal to help increase your metabolism. Green tea includes polyphenols called catechins which can speed up your metabolism by oxidizing fat, helping you lose weight.
Step 4
Drink 1 to 2 litres of cold water. Your body increases your metabolic rate to help keep you warm, which in turn helps you burn calories. Additionally, you can leave your windows open during cold days. This will allow cold wind to permeate your room and cause you to shiver. Close your windows if you can no longer take the cold. Personally I just don't wear a jumper!Step 5
Exercise for one hour every day to help boost your metabolism. Exercises such as aerobics, swimming, running and cycling will help reduce body fat and increase your lean muscle mass. When muscle mass is increased, your metabolism naturally increases, helping you burn more calories. Muscle tissues utilise more calories than fat tissues since its metabolic rate is higher.
Read more: http://www.livestrong.com/article/73768-increase-metabolism-pills/#ixzz2SOoseNGJ
#Strongnotskinny
Some disclaimers...
- I'm not a nutritionist - these are things that have worked for me. Use at your own risk.
- I'm not a medical professional either - I don't know your fitness level, family history, illnesses, meds, etc. Use at your own risk.
- I'm not a medical professional either (part deux) - there are probably a lot of medical/terminology errors. Let me know and I'll see if there's a better way to make the point.
- Everyone is different - make sure you're doing what works for you, not just following what's listed here.
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