Monday, May 30, 2011

21 Day Fat Loss Challenge

Wednesday, June 1, we will begin our fat loss challenge. Here is a list of foods that are acceptable on this challenge. Remember, this is a short program, only 3 weeks, YOU CAN DO IT!
Empty out any foods that will trigger cravings. We are going to eliminate as many processed foods and sugar as possible. After a couple of workouts, you will begin to feel lighter and won't even miss those foods!
Get you refrigerator and pantry ready, and tune in Tuesday for your first weeks training program!

Protein Sources: Chicken, Turkey, 99% Lean Ground Turkey, 1 whole egg w/4 Egg Whites, Fish, Tuna, Lean Beef, Milk, Cottage Cheese 1%(3/4 c.), Greek Yogurt(3/4 c)
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), Canteloupe, 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, 2 tab. wheatgerm

Each day eat:
5 servings protein
6 servings fruits and veggies (2 fruit, 4 veg)
2 servings of Starch Carbs
3 servings of Good Fats per day

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.

Avoid alcohol, sodas, and fruit juices. Drink 4-6 cups of water a day, along with unsweetened tea, and coffee (nonfat creamer only). No fast food while on this program. Have 1 meal a week as a tr(ch)eat, eat what you want, but don’t have a 3 hour meal, cool?.
Note: The fruits and vegetables listed are just a sample, no vegetable or fruit is off limits.

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