The Rapid Waist Reduction Diet by Don Colbert

Author:Don Colbert
Language: eng
Format: epub
Tags: ebook, book
ISBN: 9781621360452
Publisher: Charisma House
Published: 2013-02-07T16:00:00+00:00

EATING GUIDELINES FOR PHASE TWO

Breakfast

I can’t overemphasize that breakfast is the most important meal of the day and a key to weight loss. I have already mentioned the importance of fiber and its role in controlling appetite. Getting enough fiber at breakfast is also instrumental to stabilizing your blood sugar for hours, boosting energy, and keeping your mind sharp and digestive system working optimally. I often call fiber nature’s street sweeper for your GI tract.

To control hunger and keep your GI tract functioning optimally during phase two, you should eat 5 to 10 grams of fiber per meal and 3 to 6 grams in a snack, with a mixture of soluble and insoluble fiber. Since most people consume so little fiber, let me also offer a word of caution. Starting with 10 grams of fiber a meal may cause excessive gas and abdominal discomfort. Don’t worry—your body will adjust. However, you may need to gradually increase intake by starting with 5 grams and possibly working up to 10. I use fiber supplements with meals and snacks to insure that one is getting adequate fiber, and by taking a fiber supplement before meals, it many times helps control appetite. After avoiding starches for the first three weeks of phase two, you can begin eating unsweetened steel-cut oatmeal with stevia, Just Like Sugar, or xylitol, which are natural sweeteners.

Lunch and dinner

I’ve grouped lunch and dinner together because I want to promote a different mind-set, one that grasps that these meals are secondary to breakfast. Although there may be a wider variety of items to choose from for lunch and dinner than there are at breakfast, that is simply because most of our “taste buds” are a little more expansive later in the day. We don’t typically wake up craving apples, asparagus, or sweet potatoes. Don’t confuse having more options with thinking you need to eat more at these meals.

Carbs

Remember: no carbs such as pasta, rice, bread, or starchy vegetables for the first three weeks of phase two. This period is carbohydrate free. Starting with week four, you may have beans, peas, and legumes with your meals. However, for all six weeks of phase two you can have as many non-starchy vegetables as desired. You may also sprinkle Butter Buds or Molly McButter on them, or use Smart Balance Butter Burst spray to improve the taste and flavor of your vegetables. Or you can season them with spices.

Proteins

Generally most meats and fish contain approximately 7 grams of protein per ounce. I recommend 2 to 6 ounces of protein per serving—2 to 4 for women and 3 to 6 for men, depending on lean body mass and activity level.

Some species of fish contain more mercury, PCBs (polychlorinated biphenyls), and other contaminants. Fish that are higher in mercury include shark, swordfish, king mackerel, and tilefish. Albacore tuna and canned tuna contain moderate amounts. Fish low in mercury include haddock, herring, Atlantic mackerel, ocean perch, pollack, salmon (both fresh and canned), sardines, tilapia, trout, and tongol tuna.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.