CHANGE YOUR LIFESTYLE, GAIN HEALTH
Welcome to your new life! From today you assume new challenges that will make you look and feel better every day. You will come out of status quo and you will get the best version of you.
PLEASE READ CAREFULLY THE COMPLETE INSTRUCTIONS !
YOUR FOOD PLAN
Before you start you must buy all the ingredients that make up your plan to avoid missing items that could lead you to fall into temptation. You can only eat what is detailed in your plan.
Your plan contemplates the calories and macronutrients that you should eat in the day according to your goal, distributed in 5 daily meals.
Each of your meals is detailed in grams so you must weigh each food item to complete the values of the plan that I developed for you. For the above you will need a kitchen scale.
The column of grams in the right is the exact amount you should eat of every food item. It is very important to respect it for which you must weigh the food until you get used to the measures. The food items should be weighed cooked.
The food items are not optional. You must eat them all because the combination of them in each meal is designed to achieve your goals.
If you really feel that the portions of a meal are too large for you, you can decrease the portions proportionally without eliminating any food item.
Any questions or changes you want to make or any doubt... ALWAYS ASK ME before making decisions that may affect the final result. (Contact me at email@example.com)
1. Never skip meals. They are 3: lunch, snack and dinner, according to your plan.
2. Do not leave more than 4 hours between meals.
3. Respect food portions.
4. Avoid consumption of processed or canned foods.
5. Avoid consumption of refined sugar and alcohol.
6. Consume only the foods described in the food guide. If it isn’t there you cant consume it. Do not insist.
7. Drink water, minimum 3 liters daily.
8. Meals can be prepared with salt but ideally the minimum possible.
9. Green salads are unlimited. (Consumption of oil as a dressing is not unlimited; you can consume it only if you are indicated in your plan) You can also add any vegetable you like but corn to your salads. Tomato, beet and carrot must be limited to half a unit per meal. And remember that salad consumption is free so you can eat all the salad you want.
10. Dress your salads with vinegar, lemon or mustard.
11. You can add to your meals or salads: dry herbs without sodium like oregano, thyme, rosemary, etc. you can also include in your preparations onion, garlic and peppers.
The adjustments are small changes in the grams and some foods items of your plan.
Normally the body gets accustomed and adapts to a new diet program so you have to make small changes to stimulate again your metabolism.
Timing for adjustments is different for evryone, but normally the adjustment may be necessary after 3 weeks.
An indicator that it is time to adjust your plan is to stop loosing weight (or gaining if that is your goal) or loosing less than 500 grams in a week. YOU DON’T NEED AND ADJUSTMENTE IF YOU DIDN’T FOLLOW YOUR MEAL PLAN AND BECAUSE OF THAT YOU DIDN’T LOOSE WEIGHT THAT WEEK. Or you are not reducing size or centimeters.
It is not recommended to abuse of adjustments or start them when they are not necessary since stimulating your metabolism so often will make your body get use to changes much faster and will make it more difficult for you body to react.
If you do not need it, continue another week with your plan.
If you need adjustment (because despite following your plan and weighing your portions you did not lose weight or you did not reduced centimeters), enter your weight in the Weight section of your account and press the Send button. Then rate your week as Not Achieved, choose the last option and send it with your comments for your coach to evaluate.
If your coach determines that you need adjustment, immediately print or save your current plan because after the changes, you will only be able to see the modified plan in your account.
-You should weigh yourself once a week, starting the day you begin your plan and register it in your user account where it says: WEIGHT UPDATE.
-You must register your weight again in your account every week (just once a week).
-All your questions or comments should be sent to the exclusive students email: firstname.lastname@example.org
-IF YOUR GOAL IS TO LOOSE WEIGHT: Every time your weight loss is lower than 500 gr per week you must send me an email to review your plan and progress status. If you did not lose weight but feel you reduced size or centimeters, it is not necessary to revise your plan and you can continue with it as it is for another week.
-IF YOUR GOAL IS TO GAIN WEIGHT: Every time your gain is lower than 500 gr you must send me an email to review your plan and progress status.
- iF YOU HAVE ANY OTHER GOAL and you feel that you are stucked, you must also send me an email to review your plan and progress.
IT IS VERY IMPORTANT TO KEEP US COMMUNICATED TO BE ABLE TO MONITOR YOU, MAKE THE NECESSARY ADJUSTMENTS AND OBTAIN THE EXPECTED RESULTS.
FREQUENTLY ASKED QUESTIONS
(Each plan is different according to your condition, objectives and macronutrients, so you probably will not have the same food items as others. DO NOT consider what does not apply to your plan)
HOW SHOULD I CONSUME OATS
Oats are prepared with water. You can add stevia and if you want vanilla extract or cinnamon ... You can also add the berries (if they are included in your plan). Or if you prefer, you can mix everything in the blender and prepare yourself a smoothie. Oats can be weighed uncooked.
HOW SHOULD I PREPARE AN OMELETTE
The omelette is made with 4 egg whites and one yolk and the vegetables that you like. Examples: tomato, mushroom, spinach, onion, etc.
CAN I USE HONEY
No. Honey has a lot of sugar on it. Specifically fructose that is metabolized in the liver and converted into fat.
HOW SHOULD PROTEINS BE COOKED
The proteins can be cooked as you like. Grilled, at the BBQ Grill, in the oven or a normal pot ... Just make sure they are not cooked with oil. You can add vegetables and herbs. Salt, the minimum possible.
I CAN PREPARE DIFFERENT RECIPES
Yes. The idea is to make this fun and interesting as it will be your new lifestyle. You can search in google, youtube or pinterest different recipes to combine the ingredients of your plan.
I CAN TAKE ZERO SUGAR JUICES
deally not. Although it is not absolutely proven, many studies suggest that the load of sweetener they have can cause more hunger and also raise insulin because the brain does not distinguish between sugar and sweetener. On the other hand they contain chemicals that sabotage the natural eating process that we seek with this plan.
CAN I TAKE DIET COKE OR OTHER SODAS
No. The reasons are many! From the chemicals, the sweetener, the gas ... if you really can not leave it, you may take a maximum of 3 glasses per week. But I'm sure you're able to leave it!
WHAT SHOULD I DO IF I HAVE TO EAT OUT
You try to eat as close to your plan as possible. Protein with salad and vegetables and add a portion of good fats as half avocado or an egg or 30 grams of nuts or seeds or a teaspoon of raw olive or coconut oil.
Strawberries, blueberries, blackberries, cranberries, cherry, cherries, raspberries.
If for some absolutely extraordinary reason you need to skip your plan directions, you must do it only for one meal. NOT A WHOLE DAY. ONLY ONE MEAL. And then you resume your plan normally.
I can change one protein for another while respecting the grams as long as they are lean. Or for 4 whole eggs.
They are equivalent and replaceable among them: broccoli, asparagus, cauliflower, artichoke, eggplant and Italian squash. Although broccoli and asparagus have better properties than others.
They are equivalent and replaceable among them: almonds, nuts, cashew or any dried fruit. (Peanut does not have the same properties but it works in case you can not eat another one) Also seeds like sunflower, linseed, sesame, chia, etc. Always respecting the assigned grams.
If you do not eat nuts, you can replace them for half avocado or 1 whole egg or 7 olives or a teaspoon of raw coconut or olive oil.
They are equivalent and replaceable among them: 1 apple, 1 orange or 1 pear. Strawberries or Watermelon (80 gr)
Fish. You can choose any fresh or frozen white fish. If you choose salmon, maximum twice a week.
Seafood. You can change any protein for seafood in the same grams of protein assigned, but maximum twice a week.
LETS DO THIS!