Sun, Feb-05-12, 10:37
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Every day is day one
Posts: 7,776
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Plan: AtkinsMaintenance/IF
Stats: 185/145/155
BF:
Progress: 133%
Location: Oregon Coast
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the quick start I use I think was an amalgam of something from Protein Power and something else. I wish I knew where it came from but I've been using it for years and it's been copied and re-typed so many times, who knows.
It's quick (hence the quick start), to the point, easy--all the things most people need to just get their pinky toe wet.
Quote:
Getting Started
Ø Determine your protein needs and plan your meals around the right number of grams of protein. Choose fish, poultry, red meat, lamb, eggs, tofu, lower-fat cheeses (such as cottage cheese, feta, and 3mozzarella). Be sure to get enough protein.
o Rule of thumb for protein requirements is ½ body weight= minimum # grams protein per day.
Ø Depending on your health needs and/or the amount of weight loss desired your carbohydrate needs can range from 30-100 grams per day.
o Remember, you can subtract the fiber grams from the total carbohydrate grams
o The majority of your carbohydrate needs should come from green leafy vegetables such as salads and cooked vegetables such as green beans, asparagus, broccoli, and cabbage etc.
Ø Choose lower glycemic fruits such as berries (blueberries, blackberries, strawberries, raspberries), melon (cantaloupe, honeydew, casaba—not watermelon) small portions of apples and citrus. Stay away from tropical fruits such as bananas.
Ø Choose healthy fats such as olive oil, nut oils, avocado, and butter. Stay away from manufactured fats such as margarine, spray butters, hydrogenated fats and trans-fats.
Ø Aim for 25 grams of fiber each day
Ø AVOID foods made with flour or other grain products including, bread, pasta, muffins, chips, bagels, quinoa, oats, barely, rice; foods with sugar such as ice cream, cake, candy, caloric sodas and energy drinks, fruit juice, honey, brown syrup, agave, glucose, dextrose, high fructose corn syrup, etc.
Ø AVOID junk food.
Ø Drink at least 8 glasses of water a day
Ø When in doubt, eat lean meat, fish, or fowl, and salad.
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