FEBRUARY FAT BLASTER 2013

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FEBRUARY FAT BLASTER

Summary

·      Eat Clean – no processed foods - if you make it you can eat it......

·      2 Fast Days per week (non-consecutive days) maxium 500 calories on the fast days

·      3 good meals a day – morning and afternoon snacks are optional, but be really hungry when you eat.

·      Carbs only on my training days

Acceptable carbs

1 slice whole grain bread (as non processed as possible)

1 cup cooked wholegrain pasta

1 cup cooked wholegrain rice

1 small potato -  skin on

1 slice of wholegrain mountain bread.

Milk/dairy products – 200mls a day – please only yoghurt products made from skim milk products – no gelatine and other firming agents- JALNA yoghurt products are good.  I’d rather you eat a full fat natural yog than a low fat one with all the bits to make it taste like a full fat one.  Ideally you’d eat Natural Greek Yoghurt, a dollop is enough.

Avoid sugar  - even artificial sweeteners, so that means no diet coke etc.  1 teaspoon of honey is permitted.

TREAT:  100 calories of anything you like – I mean anything, but only 100 cals!. – this is training days only and is optional

No processed food (your bread/pastas are the only accepted),

Fresh fruit and veg, free range/organic lean meat fish, and eggs.  Rough guide for proteins

100g red meat

150g white meat

150-200g fish

Goes without saying – drink lots of water!

One coffee a day or 2 cups of tea.  Herbal tea is unlimited,

Booze only 3 glasses a week ideally just one day of indulgence but you can decide.

I’d really like you to only eat when you are hungry, so if you’re hungry and its less than an 1 1/2  hour till your next meal, don't snack, wait til your next meal.  I want to encourage your leptin and ghrelin hormones to operate normally. (see the blog post for more info)

Fast Days: 500 calls - try and eat water foods i.e. fruit and veg, be strict maxium 500 calories. e.g Breakfast boiled egg, consume soup or veg juice for lunch, salad for supper and lots of water.