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Small changes diet:
Week 1:
*Four meals per day, 400 calories each, each meal containing protein, whole grain fiber, healthy fat and either fruit or vegetables.
*Four bottles of water per day, 1 cup of green tea.
*Exercise four days per week (15/10/5)
*Eat only between 9am-7pm
*Essential vitamins with breakfast or lunch.
*Record food & exercise journal
*Cigarettes: Only after noon.
In later weeks, small changes will contain more water, more exercise, less carbs (as in no carbs after 4pm), more cigarette restrictions, more green tea.
Diet Calendar Entry for 02 January 2017:
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1205 kcal
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Fat: 67.98g | Prot: 64.11g | Carb: 106.31g.
Breakfast: Dannon Oikos Triple Zero - Salted Caramel, Private Selection Frozen Wild Blueberries, Kroger Old Fashioned Oatmeal, Kroger Raw Unsalted Almonds. Lunch: Apples, Healthy Life 100% Whole Wheat Whole Grain Bread, Emerald Natural Walnuts & Almonds 100 Calorie Pack, Good Sense Roasted & Salted Pumpkin Seeds. Snacks/Other: Opadipity Chipotle Ranch Greek Yogurt Dip, Eating Right Peeled Baby-cut Carrots, Great Value Colby & Monterey Jack Cheese Slice, Great Value Sliced Non-Smoked Provolone Cheese, Healthy Life 100% Whole Wheat Whole Grain Bread, Fresh & Easy Roasted & Salted Sunflower Seed Kernels. more...
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