21 Day Fix Meals: Recipes. Here are a couple of my favorite recipes: CHICKEN, STRAWBERRY, SPINACH SALAD RED = Chicken PURPLE = Strawberries GREEN = SPINACH. Eat 1200 calories a day to lose weight. The first step is to make a plan that includes what food you will be consuming for the next week. This has to be the starting. Reach your health goals on The 21-Day Weight Loss Breakthrough Diet. Do you think diet is a 4-letter word? Week 1 Recap + Meal Plan. Week One of the 2. Day Fix diet is DONE! It wasn’t awful – if anything it was very manageable. Since I kept hearing amazing things about this program, as a non- beachbody coach I really wanted to try this program out and give an unbiased review. If you just want my 2. Day Fix Meal Plan – skip to the bottom of this post. Promise I’m not offended! So many of the reviews I read were from coaches, which is great, but I never knew if they were telling the “whole truth” just to sell the program. I know there are great amazing beachbody coaches out there. I think it’s great you are inspiring others to be healthy.)And you know what? I truly feel like people were being very honest when they said anyone could do this plan. Really, the food was the hardest part, but with planning even that wasn’t hard. For those of you who are just catching up, I did a 5 day egg fast diet to break through a stall and get back. I fell into the 1. I had a really REALLY hard time eating as much as it called for. Most days I ended up a meal short or at least a carb short, and I certainly was not hungry in the least bit. I kept my week one meal plan really simple, and meal prepping made it easy to grab an alternative meal if I wasn’t feeling into what I had scheduled/planned to eat. I was bad about taking pictures of every meal every day, but here is a pretty good idea of what my meals looked like and how big they were. Like I said – I was NEVER hungry. For Meal Prep I did the following: Boiled Quinoa. Roasted Veggies. Cooked Chicken Breasts. Cooked Ground Beef. Sliced/Diced my raw veggies. Put berries/fruit at eye site in fridge. Another thing I did was set an alarm on my phone to remind me to eat. Yes, I seriously need a reminder. Part of my weight gain is that I would be busy all day, and then once I finally realized it I was so hungry I’d make poor choices. So yeah – Meal Planning and Meal Prep are probably the two biggest things you can set yourself up for success with this program. Plus I’m down 3 lbs this week!! Here is my 2. 1 Day Fix Meal Plan for week 2. I kept it simple again. I adjusted what didn’t work last week, and made sure I had no heavy meals after my workout. Click Image to see it bigger – Please Pin it if you like it!! Again: I am not using Shakeology. I’m using either my Isopure zero carb proteinfollow or my Vega meal replacementfollow when you see protein mentioned. Do you have any 2. Day Fix Meal Planning tips? Let me know in the comments below!! GHTime Code(s): nc. Nutrisystem Diet Plan . Menus provide a mix of low- glycemic carbohydrates, plenty of fiber, and lean protein. The plan encourages dieters to supplement the provided meals with fresh produce and dairy products and eat the meals provided by Nutrisystem's Advanced Programs five times per day. Daily caloric allowances are restricted to 1,2. The meals contain soluble fiber and omega- 3 fatty acids that promote heart health and feelings of fullness. The Promise. Nutrisystem promises . The diet also promises plenty of support throughout the program — from a community of other dieters to nutritional advice from registered dietitians. Pros & Cons. Simplicity and convenience. These are the most attractive commodities that Nutrisystem sells. There is no meal planning, cooking, or thinking about portion sizes. The meals come in prepackaged containers that are microwavable (for hot meals). There is also a variety of meal programs — including ones specifically for women and men, subdivided into seniors, diabetics, and vegetarians. The diet plan includes free weight loss counseling as well as free membership with access to online tools and articles. The program features online weight loss diaries, bulletin boards, and chat rooms. Registered dieticians offer nutrition classes two times a week online. Membership is free, but the diet itself is relatively expensive (although not as pricey as other prepackaged diets). A month's worth of meals cost an average of $3. Many experts agree that the diet is acceptable for short- term weight loss, but because of its simplicity, dieters are not educated on the principles of proper nutrition and do not learn how to plan and prepare healthy meals for themselves. Therefore, when they stop the diet, they aren't equipped to continue eating in a healthy manner. In addition, one major drawback of this plan is that it pretty much discounts the health benefits of fresh produce, which are significant. Healthline Says. The expense of prepackaged meals may be a deterrent to some dieters. But with some simple mathematics, the cost comes out to roughly $3. Unless you frequent Mc. Donald's dollar menu or have a pantry stocked with ramen noodles, you will have a difficult time eating for that price otherwise. If you are foodie who scoffs at the idea of microwavable lasagna, then this diet probably isn't for you. That being said, we've actually tried some of Nutrisystem's food (specifically, the microwavable lasagna), and it's actually not bad at all. And if you are single or a busy person always on the go, this diet plan is a convenient way to eat healthy food. A great (and economic) way for couples to test the Nutrisystem waters is to buy a month's worth of food and split it up into a two- week trial for each person. Our biggest concern is the potential lack of education and exercise. Sure, if you are motivated enough to take advantage of all the online support, seek out nutritional information, and create your own exercise regimen, then you should be fine in the long run. But let's be honest; many quick- fix seekers are just going to buy the meals, eat them, and wait for the pounds to fall off. The problem is that an integral part of weight control involves learning the nutrition behind healthy eating—why omega- 3 fats are important or how whole grains affect the digestive system—and also learning how to shop for healthy foods and prepare meals in a healthy way. You probably aren't going to eat prepackaged meals forever, so the best thing to do (after you talk to your doctor, of course, and see if this plan is right for you) is to pay attention to the nutrition behind the meals, the portion sizes, and the ingredients. After you say goodbye to Nutrisystem, try to mimic the eating habits and create similar meals on your own or by using frozen meals readily available in your grocer's freezer. To ensure long- term weight management, it is important to learn how to choose, shop for, and prepare healthy food and eat in moderation. And don't forget to exercise! Egg Fast Diet Menu Plan (Low Carb & Keto) and FAQs. Ok, so I’m finally posting the Egg Fast Diet menu plan! There are 5 days on the plan and two days of transition to come off the plan – hopefully without gaining all the weight back.! NO. The first and second day of the plan are when you will be most likely able to tolerate eggs in their basic form. Remember 1 egg – 1 Tbsp fat – UP TO (but I recommend less) 1 oz cheese per egg. FREQUENTLY ASKED QUESTIONSWhere can I go for support and help while on the egg fast diet? In addition to posting questions and your progress here in the comments, you can also join the IBIH Community Forum and head over to the Egg Fast Forum to meet others who are doing the egg fast and coordinate weekly challenges, etc. I like the menu for Day 4, can I just eat that all five days? Sure, go nuts. Can I have heavy whipping cream (HWC) on the egg fast diet? No. This plan doesn’t use heavy whipping cream. If you want to risk it and can’t stand to drink your coffee any other way, then go ahead and try it – if you’re not losing weight, the first thing to go should be the HWC and see if that makes a difference. If you do it with HWC and lose a bunch of weight, please let us know in the comments so others will know it’s possible. Can I drink alcohol on this egg fast plan? No. Alcohol impedes liver function and you need your liver focused on metabolizing your fat – otherwise what’s the point of putting yourself through this? Why Bulletproof Coffee (BPC) and what is it? Bulletproof coffee is coffee made with MCT oil (or coconut oil), and grassfed unsalted butter. It has thermogenic (fat burning) properties, and gives you ridiculous amounts of energy. Plus it tastes amazing. To make it: Combine 6- 8 ounces of coffee with 1 Tbsp unsalted butter (I use Kerrygold), and 1 Tbsp of MCT oil (coconut oil works if you can’t get MCT oil). You can also add sugar free sweetener – I make Mr. Hungry’s with Splenda (he prefers it) and cinnamon – it’s yummy. The key to good BPC is that you emulsify it. I use this battery- powered, hand- held frother thingy and it works great. Others make it in a magic bullet or blender and blend for 2. You can’t just stir it in with a spoon or you’ll have a gross oil slick on top. Ewww. Try bulletproof – you’ll never want to go back to heavy cream again – or at least we didn’t! Do I need to be in ketosis already to do the egg fast diet? No, but it will be easier if you are – the detox symptoms of getting into ketosis can be rough already on first timers – doing something as extremely low carb as the egg fast right off the bat will be much harder. I recommend easing into it with my 3 Day Keto Kickstart Plan if you’re a complete newbie to any low carb plan. If you’re really desperate to get started on the egg fast though – go ahead and give it a shot, you’ve been warned. What should I drink while on the egg fast diet? Water – and lots of it! Aim for at least 1. Can I drink diet soda or other calorie free drinks on the egg fast diet? Diet soda is inherently unhealthy for you. Don’t stop taking any medications! If you aren’t already supplementing with magnesium and potassium (lite salt added to your food works best), then you should start. Be sure to get plenty of sodium as well. These three things will help you avoid getting cramps, headaches, and help regulate your fluids to avoid lightheadedness, heart palpitations, etc. How will I stay “regular?”Magnesium is a mild laxative and will help with this if you’re supplementing (as you should be.) In addition, because you are eating so much fat, it should keep things running smoothly. Bulletproof coffee is your friend. Is any cheese ok on this egg fast diet plan? Any full fat, less than 1g net carb per ounce type of cheese should be ok. That may even mean eating more than this plan calls for – especially in the first couple of days. I couldn’t stand the thought of another egg by Day five. That being said, if you want to experiment with a handful of spinach here, a few romaine leaves there, some chopped onions and peppers thrown into your eggs, etc. I’m not the boss of you and neither is the egg fast. Here’s the problem – looking for loopholes and making eggceptions (sorry, couldn’t help myself and I should get credit for holding out this long with no egg puns by the way – it wasn’t easy, ya know!) with a little of this and a little of that is a slippery slope. If you want to do the egg fast the way it was intended by the originators – you don’t eat any fruits or vegetables. The end. Got a question that’s not in the FAQ’s?? Can’t wait to hear your results – be sure to keep us all posted on how you’re doing through the week! Click here to download a printer friendly version of the plan! Egg Fast Menu Plan. Day One. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 1 String Cheese. Lunch. 1/2 cup Simple Egg Salad. Snack. 1 string cheese. Dinner. 1 serving Buffalo Omelette. Day 2. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 1 String Cheese. Lunch. 1/2 cup Simple Egg Salad. Snack. 1 string cheese. Dinner. 2 (or more) Snickerdoodle Crepes. Day 3. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 1 String Cheese. Lunch. 1 Cream Cheese Pancake, 1 Tbsp sugar free mayonnaise, 1 deli slice cheddar cheese. Snack. 2 Easy Deviled Eggs (4 halves)Dinner. Buffalo Omelette. Day 4. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 1 String Cheese. Lunch. 2 Snickerdoodle Crepes. Snack. 2 Easy Deviled Eggs (4 halves)Dinner. Salted Caramel Custard. Day 5. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT or coconut oil + 1 Tbsp unsalted butter), (sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 2 Easy Deviled Eggs (4 halves)Lunch. Salted Caramel Custard. Snack. 1 string cheese. Dinner. 1 serving Fettuccini Alfredo. Day 6. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 1/2 avocado w/ lite salt and pepper. Lunch. 1/2 cup Simple Egg Salad. Snack. 1/2 avocado w/ lite salt and pepper. Dinner. 6 – 8 classic buffalo wings, celery sticks, 2 Tbsp blue cheese dressing. Day 7. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 1/2 avocado w/ lite salt and pepper. Lunch. 1 serving Fettuccini Alfredo. Snack. 1/2 avocado w/ lite salt and pepper. Dinner. 1 serving No Chop Chili. Tbsp sour cream. 1 Tbsp chopped cilantro (optional)1/4 cup shredded cheddar cheese. Pantry and Shopping Listground cumin (chili)ground coriander (chili)garlic powder (chili)onion powder (chili)dried oregano (chili)ground cinnamon (crepes)sugar free sweetener of choice (splenda, stevia, swerve, etc.)mayonnaise (sugar free)hot sauce (I like Frank’s Red Hot)green tobasco sauce (for the deviled eggs)blue cheese dressing (1g net carbs per serving or less)parmesan cheese. Shopping list(Go organic when and if you can)Produce. Dairy. 4 oz sour cream (for day 7)8 oz cream cheese. Grocerylite salt (half potassium half sodium)caramel extract (for the custard)MCT oil or coconut oil (if making bulletproof coffee)Meat. Frozennone. Prep List. Notes. The Fettuccini Alfredo and Buffalo Omelette are best made right before serving. Make 1 batch of Simple Egg Salad. Make 1 batch of Easy Deviled Eggs. Make 2 batches of Salted Caramel Custard on the evening of Day 3 so that they are chilled and ready to go by Day 4 and Day 5 when you’ll be eating them. Make 1 batch of Cream Cheese Pancakes to have on hand for Day 3 lunch that uses one, and the others as a backup for when you need something quick and don’t have time to cook. That’s a discount of over 3. GET ALL FIVE BOOKS (over 1. FOR JUST $1. 9. 9. Only $1. 9. 9. 9!!!! Day Detox Diet Plan . Marketing pushes pills, drinks and powders, claiming they are the key to ridding your body of toxins. Following a few simple rules, however, you can attain the same results by eating the right foods at the right time. Although cleanse lengths vary, 2. Today’s fast paced society lends itself to quick, easy- to- fix foods full of preservatives and other chemicals. A build- up of these chemicals can cause your body to not operate as efficiently as it is intended to work. Detoxification diets intend to flush the toxin build- up from the body, thereby increasing energy, clearing skin, improving bowel movements and digestion and increasing metabolism and concentration. Although detox diets vary greatly, the majority have similar acceptable and unacceptable foods. Organic and unprocessed foods and drinks, fruits, vegetables and large amounts of water are included in most detox plans. Psyllium seed, licorice root, yucca root, milk thistle seed and gentian root are commonly recommended herbs. Most plans suggest nixing alcohol, caffeine, tobacco, drugs, many supplements and processed, refined foods. A New York cardiologist, Dr. Alejandro Junger, developed a 2. The Clean Diet. His plan calls for a liquid meal for breakfast, a solid meal for lunch and a liquid meal for dinner, aiming to remove toxins, restore what is lacking in the body and rejuvenate your life from the inside out. Exercise is highly recommended throughout the diet. Author Kathy Freston is credited with the creation of the Quantum Wellness detox plan that was made famous by Oprah’s participation in it. The plan centers around a vegan diet, and focus is placed on meditation, visualization, fun activities, conscious eating, exercise, self- work, spiritual practice and service. The psychological and spiritual aspects of this plan set it apart from most others. Because of the increased nutrient demand placed on the body of pregnant women, you should never begin a detox diet plan during a pregnancy. If you have any health conditions such as anemia, eating disorders, heart disease, low immunity, low blood pressure, ulcers, cancer, drug or alcohol dependency or if you are underweight, you should not attempt a detox unless instructed to by a doctor.
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