Low carb, low fat, low calorie, low this and low that, there are so many fad diets out there that anyone looking to lose some weight and get in shape is bound to get confused. There are advocates for all of these diets that claim you can lose "X" amount of weight in 'X" amount of time. You all have heard the claims. "Lose 10 pounds in 10 days", the large banner on the internet reads. While initially you may lose some weight, the truth is, you've probably lost mostly water and the moment you begin to eat "real food", you will gain all if not more of the weight back. The truth is, and it is a very simple truth, it's all about how many calories you take in versus how many calories you burn during the the day. So eat right and get active. Go for a walk, buy a DVD and work out at home or join a gym, just get active and burn some calories. You'll lose the weight and keep it off.
Then there's that new magic pill that everyone is losing tons of weight on. The truth is there is no magic pill. Any pill will only make you eat less by, for example, suppressing your appetite so you don't eat as much as you normally do. As soon as you stop taking that little pill, you will begin to eat like you did before. Your appetite will return.
The real truth is that you need to make healthier food choices. Some fit foods advice for healthier food choices are; eat more fresh fruits and vegetables, eat more lean sources of protein, experiment with herbs and spices to make your recipes delicious while still keeping them low calorie and low fat, drink more water and less soda, eat a small or half portion of your favorite decadent dessert once a week instead of every day. Say no to burgers, fries, fried chicken, burritos, ice cream and pizza except for on your cheat meal day.
It's important to prepare a menu of what you will eat every day for the next seven days. We are not talking an elaborate 5 course meal for every meal of the day but rather plan out and pre-prepare what you will be putting in your body. Have lots of pre-cut veggies and fruit in the fridge, packed and ready for a quick snack or to toss in your car and go. That way if you are a mindless muncher, you will mindlessly be munching on fresh veggies and fruit! Buy healthy snacks that won't pack on the pounds like pop corn (no massive quantities of melted butter or salt) and sugar free pop cycles.
Have a cheat meal once a week! Go ahead and have one or two slices of pizza (not a whole pizza). Eat a chocolate chip cookie or muffin (not a dozen cookies plus a muffin!). In other words once a week pick a treat and have it. Enjoy it. Savor it. You deserve it. It will give you something to look forward to for all of your hard work. Many fit foods readers tell us they like to go out to a nice dinner once a week and order whatever they want off of the menu including a cocktail and dessert. Our readers also tell us that their "cheat meal" is really not all that naughty at all except for maybe the cheese cake for dessert. Also, maybe leave a few bites of that cheese cake on the plate. Finish most of it but not all of it like you normally would. Finally, listen to your body. Are you full? Take a moment and think about that before you order a second dessert, take a second (or third) trip back to the buffet or eat you child's left over mac and cheese. If you are full, stop eating! Maybe you're thirsty. Have a drink of water instead of eating something. To stay hydrated drink water (not soda - not even diet soda or coffee)
We've put together a 3 day sample menu with the help of our friends at MenuBook.com It's simple enough so that you can prepare the meals either in advance or right before meal times. You can also substitute your meals at restaurants if you eat out. No matter what your situation and how busy your life is, you'll make healthy food choices to help you stay fit and strong instead of choosing a fad diet that will only end up hurting you, disappointing you and making your waist line bigger.
MONDAY
Meal 1: 2 hard boiled eggs, one slice whole wheat toast with 2 tablespoons apple butter, cup of coffee
Meal 2: 1 small apple, 1 piece string cheese, water
Meal 3: Green Salad with tomatoes, carrots cucumbers, mushrooms (go crazy) with 1 chicken breast (dressing on the side). Low calorie, sugar free drink like iced tea, You can choose a salad from any restaurant menu.
Meal 4: 1 scoop chocolate, vanilla or strawberry protein powder mixed with soy milk, water, milk...you choose (make it super creamy and frosty by adding ice cubes in a blender and 1/2 banana)
Meal 5: 4 ounces of favorite grilled protein source (chicken, fish, beef, tofu), 1 cup steamed grilled or raw fresh veggie of choice, 2 cups green salad dressing on the side, sugar free beverage
Meal 6: Bag microwave light popcorn and a sugar free caffeine free iced tea or berry flavored sparkling water (as long as it is low calorie and no sugar) or sugar free pop cycle
TUESDAY
Meal 1: morning mocha smoothie by blending one scoop chocolate protein powder, 1 tablespoon instant coffee, 5 ice cubes and 1cup soy milk, rice milk, skim milk, or water.
Meal 2: 1 cup carrot sticks with 2 tablespoons natural almond butter for dipping (really yummy combination) water
Meal 3: 2 slices whole wheat toast, 2 ounces turkey breast, lettuce, tomato, sprouts,one slice cheese (you can have a sandwich or a salad with 1 whole wheat roll if you eat out for lunch just easy on the mayo and cheese- just one slice), sugar free beverage
Meal 4: 1 meal bar with no added sugars. (we really love Larabar in choco mole! 200 calories all natural, vegan, raw and yummy!) or an orange and 1/2 cup raw nuts, water
Meal 5: 4 ounces of favorite source of grilled protein on a skewer (a kabob) 1/2 cup brown rice, or 1 small baked mashed yam with cinnamon (tastes like dessert), green salad, sugar free beverage
Meal 6: low calorie popcorn, or sugar free jello, water
WEDNESDAY
Meal 1: 1 cup oatmeal sweetened with splenda brand sweetener and cinnamon, top with berries (hint: 1/2 cup raw oatmeal equals 1 cup cooked oatmeal) (hint: buy frozen berries. They are cheaper and keep longer. You can defrost them by putting your desired amount in a small bowl in the fridge the night before), coffee
Meal 2: 4 turkey cheese rolls ( make by dividing 2 pre-packaged string cheese sticks into 4 pieces and rolling each piece of string cheese in a slice of oven roasted turkey breast) or one container sugar free yogurt in your favorite flavor, water
Meal 3: 1 bowl of soup made with chicken, veggies including 1 small potato (you can order chicken soup at any restaurant no noodles and add 1/2 cup of brown rice or a whole wheat roll if soup has no potato or if no potato is desired), sugar free beverage
Meal 4: 1/4 cup raw almonds, 1/4 cup raisins, dried cranberries or dried apples (no sugar added to these!) to make healthy trail mix, water
Meal 5: ahi (tuna) either raw, seared, or grilled on a bed of greens sprinkled with olive oil and balsamic vinegar and grilled veggies of choice no potato tonight, 1/2 cup steamed quinoa or 1/4 cup brown rice, sugar free beverage
Meal 6: sugar free chocolate pudding or chai tea latte smoothie made by blending 1 scoop vanilla protein powder, 1 tablespoon ground cinnamon, 1/2 cup caffeine free black tea (hot or cold), 1/2 cup soy milk, rice milk, skim milk, or water, 6 ice cubes
For more menu and recipe ideas or weekly personalized menus to meet your specific needs visit MenuBoook.com
