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The Following was taken off a website from Body For Life
RULES OF EATING "From Body for Life"
1. Eat at least 5 small meals per day.
2. Eat about 3 1/2 hrs. apart.
3. Cut your carbs out between 6 and 8 p.m.
4. Eat for your activity level - If you are exercising, take in more
carbs for energy.
5. Put aside one meal a week to eat what you want. This kills cravings
and will actually help you maintain this eating plan over an extended amount
of time.
6. Eliminate junk foods.
7. Drink 8 to 10 glasses of water per day.
8. Eat as many high fiber foods as possible.
9. No fried foods, butter, table salt, canned fruits, or canned
vegetables.
10. Never cut out carbs or fats completely; they are essential
nutrients.
·
Protein - 1 gram per pound of bodyweight per day for weight loss, 1 1/2 to 2 for weight gain. All meats should be grilled or baked. Leanest cuts possible. PICK ONE PROTEIN SOURCE PER MEAL (e.g., chicken breast, turkey breast, tuna (water packed), fish (leanest) and shellfish, lean red meats (buffalo meat), fat free cottage cheese, egg whites, tofu, or any high protein soy products).·
Complex Carbohydrates - 1 gram per pound of bodyweight per day for weight loss, 3 grams for weight gain (e.g., Red potatoes, sweet potatoes, brown rice, vegetables, oatmeal (non-instant), whole grain breads or bagels).·
Veggies - No canned vegetables, green ones preferably. Certain veggies are high in sugar (i.g., Carrots).·
Fruits - Eat fruits sparingly and don't mix with other foods. The sweeter the fruit, the higher the sugar.·
Fats - Keep intake as low as possible. Choose natural sources listed below or get them through your meat choices(e.g., flax oil, natural nut butters).·
Fluids - Stay away from anything sweetened with sugar or artificial sweeteners, these can cause your insulin levels to fluctuate (e.g., water, tea, coffee (in moderation), diet rite cola).·
Condiments - Use anything that is low in sodium and virtually chemical free (e.g., Splenda, Stevia, salsa, Pam cooking spray or equivalent, Butter Buds, Nu salt, or Mrs. Dash).PMeal #1 - 1/2 cup of oats with splenda and cinnamon, 3 egg whites with one
yolk scrambled with onions and peppers, 8 ounces of water, tea, or coffee
Meal #2 - protein drink with an apple or banana
Meal #3 - grilled chicken salad with salsa for dressing, 8 ounces of tea
Meal #4 - meal replacement drink or protein drink, fat free sugar free yogurt,
piece of fruit
Meal #5 - grilled tip steak with green beans, steamed broccoli and baked new
potatoes
Meal #6 - air-popped popcorn with molly mcbutter and protein bar or shake
| 3oz Meat | The size and width of a deck of cards |
| 1 serving pasta | The size of your fist (cooked) |