Eat 5 meals daily. Follow the 5 criteria for each meal. Spend 5 minutes in preparation for each meal, using only 5 ingredients. Workout 25 minutes 5 days a week for 5 weeks. Indulge in a weekly ‘cheat’ day.
5 ‘Fat-loss’ keys Metabolism — faster metabolism burns more calories, hence less fat. Exercise — stay in the fat-burning zone and build lean muscle. Right calories — consume foods with the right kind and amount of calories. Glycemic Index — low-GI foods keep blood-sugar levels steady. Rest and recovery — promote growth hormone for muscle condition, and reduce cortisol (’stress’ hormone). 5 Criteria for each of 5 meals per day Low-fat, quality protein Low-GI carbohydrate Fiber Healthy fat Sugar-free beverage Sundays are considered a ‘cheat day’ - eat what you like, while sticking to the 5-meals principle.
Meal Guidelines Breakfast Sugar-free cereal with at least 5 grams of protein and 5 grams of fiber per serving,(eg Kashi Go Lean!), with some fresh fruit like strawberries or blueberries. Use non-fat cottage cheese or sugar-free yogurt in place of cereal for a change.
For something warm, use egg whites as a base for a low-fat omelette, or try the Apple-Cinnamon Oatmeal Frittata.
For hot cereal, make some oatmeal and blend in a scoop of whey-protein powder.
Lunch Soups & salads, with no-flour bread or tortilla for open sandwiches or wraps, or a rice cake.
Dinner Lean chicken/steak/fish for protein, and fibrous, moderate-GI carbs in vegetables like wild rice, squash, sweet potato, broccoli, spinach, or cauliflower.
Sample 5-Factor Meal Plans Sample 1 Food Protein Carbohydrate Breakfast Apple-cinnamon oatmeal frittata Egg whites Dries apples Morning Snack Nonfat cottage cheese Apple Lunch Curried chicken salad Chicken breast, nonfat yogurt Slice of no-flour bread Afternoon Snack Veggie salami, nonfat cheese Brown rice cake Dinner Lemon salmon Salmon Quinoa, side salad Day 2 Breakfast Cereal Skim milk Kashi Go! Lean cereal Morning Snack 5-Factor protein shake Whey protein Frozen berries Lunch H-P’s Big-City Chili Lean ground beef Mixed beans, stewed tomatoes Afternoon Snack Smoked salmon, nonfat cream cheese Slice of no-flour toast Dinner Grilled chicken breast Wild rice, broccoli Day 3 Breakfast 5-Factor frittata egg-whites, nonfat cheese, chicken bell pepper
Morning Snack Cinnamon apple treat Nonfat yogurt apple Lunch 5-Factor Reuben Turkey pastrami, nonfat cheese Sauerkraut, no-flour bread Afternoon Snack Jerky beef, turkey or salmon 1 piece fruit Dinner Asian wraps Ground chicken breast Shiitake mushrooms, Boston lettuce Day 4 Breakfast 5-Factor french toast Egg whites, nonfat milk 2 slices no-flour bread Morning Snack Nonfat yohurt Peach Lunch Turkey stew Turkey breast Sweet potatoes, tomatoes Afternoon Snack Thai Egg Strips Egg whites Shallot, scallion, red chili Dinner Fillet of Tilapia Spaghetti, squash, sidesalad Day 5 Breakfast Cereal Skim milk Kashi Go! Lean cereal Morning Snack 5-Factor Berry Shake Whey protein Frozen berries Lunch Chef salad Turkey breast, boiled egg whites, nonfat cheese Romaine lettuce Afternoon Snack Nonfat French onion/sour cream dip Celery sticks Dinner "I can’t believe it’s not Pizza" Pizza Veggie pepperoni, nonfat cheese Flourless wrap, tomatoes Day 6 Breakfast Breakfast Burrito Egg whites, veggie bacon, nonfat cheese Flourless wrap, salsa Morning Snack Nonfat cottage cheese Pear Lunch Mediterranean Tuna Salad Albacore Tuna, chickpeas Tomato, lettuce Afternoon Snack Turkey breast slices, nonfat cream cheese Lettuce, green pepper Dinner Grilled chicken breast Sweet potato, peas Day 7 Free day - eat as much as you want
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