Saturday, April 4, 2009
1,700 CALORIE MEAL PLAN
Meal 1
3 scrambled egg whites with 1 slice fat free cheese, melted
1/2 cup chopped raw vegetables onions, peppers, mushrooms, tomatoes
10oz orange juice
1 slice whole grain bread with 1 tsp. low sugar jam
Meal 2
1 pocket of favorite protein drink with cold water
4 cinnamon flavored rice cakes
Meal 3
3 oz grilled chicken breast
1 cup cooked pasta
Small mixed vegetable salad with low calorie dressing
Meal 4
3oz grilled fish
2 slices whole grain bread with fat free mayonnaise, mustard, lettuce and tomatoe slices
Meal 5
3 oz sliced, grilled beef
7oz baked potatoe
2 cups fresh green beans or green salad with low calorie dressing
The above menu supplies approximately 1,700 calories, 276 grams of carbohyrdate (65% of calories), 106 grams of protein (25% of calories), and 19 grams of fat (10% of calories).
If you have a difficult time achieving the lower bodyfat level needed to display deep, ridged abs, try performing your aerobic exercise in the morning on an empty stomach. At this time sugar levels in the blood and the amount of sugar stored as glycogen in the muscles is somewhat lower. Typically, when the body is subjected to aerobic exercise, a mixture of fat and sugar is used as fuel.
When you do aerobic exercise while sugar levels in the blood are lower and muscle glycogen levels aren't quite peaked, however, the body will more readily tap stored fat as fuel. Morning exercise can create a greater metabolic spark then the same exercise performed later in the day.
If you don't have 30 minutes to devote to exercise in the morning, get up and do as many squats as you can in 1 minute and as many push ups as you can in a minute....2 minutes of a quick attack & tone every morning before you eat will jump start your metabolism.
Everyone's metabolism is unique, but the net effect of this diet strategy could be a faster metabolism and greater long term fat loss.
Lastly, adjusting your calories to create a small deficit, stoke your metabolic rate by dividing all the foods you consume each day into 5-6 smaller meals. This is a proven way to increase your total caloric expenditure and fat metabolism without reducing calories. Eating smaller, more frequent low-fat meals improve digestion, so more nutrients are utilized. This can kick start even a sluggish metabolism so fat can be shed without having to resort to hazardous starvation methods which actually SLOW DOWN your metabolism.
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