This is post is the sixth in a series of 7 posts aimed at detailing the official burn-body-fat.blogspot.com nutritional plan. More info about the series here. Also, make sure you check out:
The concept behind The Burn Body Fat Fast Nutritional Plan
Super Food List part I
Super Food List part II
Dietary guidelines for the burn body fat fast nutritional plan - part I
Dietary guidelines for the burn body fat fast nutritional plan - part II
At this point, you should have a clear understanding of the guidelines and should be able to use them to make everyday meal choices.
To make it even simpler for you to get started, what I’ve done is take the guidelines and use them to make 2 meal templates: a typical non-post-workout meal and a post workout meal template.
The non-post-workout-meal (any meal of the day except the one following a weight training session)
| Protein Source | #1 | |
| #2(optional) | | |
| Vegetable Carbohydrate Source | #1 | |
| #2(optional) | | |
| #3(optional) | | |
| #4(optional) | | |
| Fruits | #1(optional) | |
| Added good fats* | #1(optional) | |
| #2(optional) | | |
| #3(optional) | | |
| Water or green tea or Herbal tea | ||
* As mentioned earlier, the fats have no precise timing; you can eat them with any meal you like as long as you get good fats daily.
The post-workout-meal**
| Protein Source | #1 | |
| #2(optional) | | |
| Other Carbohydrate Source | #1 | |
| #2(optional) | | |
| #3(optional) | | |
| #4 | | |
| Vegetables | #1 | |
| #2(optional) | | |
| #3(optional) | | |
| Water or sports drink*** | ||
** Do not eat fats with the post-workout meal as exercise, as you will find out in later chapters, increases fatty acid oxidation and we the body to burn exclusively stored fatty acids.
*** Sports drinks should be consumed during training. Also take into account they are calorie containing drinks and that if you drink them the body has to burn those calories as well.
Now, all you have to do is include food from the super food category and you are all set to go.
Eating between 1 to 5 servings of each supper food per week will help you reach optimum health, performance and body composition. But if you don’t have access to or don’t like eating some of the food listed there is no problem.
Below, you will find a more detailed super food list.
| Category | Sub Category | Super Food | #1 | #2 | #3 | #4 | #5 |
| PROTEIN | Lean Meat | Chicken Breast | | | | | |
| | | | | | | ||
| Lean Beef Meat | | | | | | ||
| Fish | Salmon | | | | | | |
| Tuna | | | | | | ||
| Cod .etc | | | | | | ||
| Dairy | Low Fat Cheese | | | | | | |
| Low Fat Milk | | | | | | ||
| Low fat Yogurt | | | | | | ||
| Eggs | Omega-3 Eggs | | | | | | |
| Supplements | Protein supplements | | | | | | |
| VEGETABLES | Salad | Romaine | | | | | |
| Lucette | | | | | | ||
| Watercress | | | | | | ||
| Cruciferous Vegetables | Cauliflower | | | | | | |
| Cabbage | | | | | | ||
| Brussels Sprouts | | | | | | ||
| Other | Tomatoes | | | | | | |
| Celery | | | | | | ||
| Cucumbers | | | | | | ||
| Mushrooms | | | | | | ||
| Carrots | | | | | | ||
| Peas | | | | | | ||
| Spinach | | | | | | ||
| LEGUMES | Beans | Kidney Beans | | | | | |
| Navy Beans | | | | | | ||
| White Beans | | | | | | ||
| OTHER CARBS | Grains and Cereals | Whole oats | | | | | |
| Whole wheat bread | | | | | | ||
| Long grain rice | | | | | | ||
| Whole wheat pasta | | | | | | ||
| Other | Potatoes | | | | | | |
| Yams | | | | | | ||
| FATS | Monounsaturated Fats | Mixed Nuts | | | | | |
| Olive Oils | | | | | | ||
| Avocados | | | | | | ||
| Polyunsaturated Fats | Fish Oils Supplements | | | | | | |
| Flax Seeds | | | | | | ||
| FRUIT | Berries | Blueberry | | | | | |
| Strawberry | | | | | | ||
| Raspberry | | | | | | ||
| Citric | | | | | | | |
| Grapefruit | | | | | | ||
| Other | Apples | | | | | | |
| Bananas | | | | | | ||
| Other fruits | | | | | |
0 comments:
Post a Comment