Get Lean with Body by Becky


 Summary:

This diet is set up to be a fat loss, muscle gain program. It can be done over a period of one to six months, and can also be used as a healthy lifetime eating style. It features high amounts of vegetables, eaten throughout the day. Fruits and whole grains are recommended in small amounts throughout the day, to keep blood sugar and energy level. Protein from both animal and plant sources are appropriate. Protein should be included in each meal. It slows digestion so that meals keep you satisfied longer, and allows carbs to be let into the blood at a slower rate to keep blood sugar level. Fats are best coming from plant sources like olive oil or nuts. Small amounts - 5 to 10grams at a time are best. Animal fats should be avoided. Plan meals ahead to be sure they are balanced. Pack lunches and snacks with you to avoid being caught without a meal, and to save money.

(Bdastrup's food tips)

 Foods you can have

Breads, Grains, Cereals, Pasta, Rice
Meat and Fish
Fruit and Fruit Juices
Vegetables and Legumes (e.g. Beans)
Dairy Products - Milk, Cheese, etc
Eggs and Egg Substitutes
Nuts and Seeds
Fats and Oils
Herbs, Spices, Sauces
Beverages
Others, Snacks, Sweets, etc

Not OK
Unfavorable
Moderation
OK
Favorable

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 How To Follow Get Lean with Body by Becky:

Plan meals ahead, and prepare ahead. I grill meats once or twice a week and then store in individual portions for quick access. I prepare omelets in the evening for the next couple of days, and store in small containers to be microwaved easily in the morning. I chop large amounts of veggies and eat them often with cottage cheese, hummus, and seasoned greek yogurt. I also eat many salads with low cal dressings. Fruits are great in smoothies. I use protein powder, greek yogurt or pasteurized egg whites with frozen fruit and a no cal sweetener. Add ice and water and blend! My favorite? Peanut butter with banana, greek yogurt, ice and vanilla and Stevia.
     
  by member Bdastrup
I am the owner of Reb-L Fit studios in Plainfield, IL. I am a personal trainer, nutrition coach, Pilates Instructor and group fitness instructor. My diet is focused on high veggie intake, high protein, moderate fruits and starches, and low fat. I am a firm ...
member since: 10 May 10
 

More Get Lean with Body by Becky Info



Bdastrup's top tips

1.Prior to exercise, eat up to 30 grams of carbs from grains, fruits and/or milks. Get at least 15 grams protein with the meal. Allow 30-90 minutes post meal to allow absorption before exercise.
2.Post exercise, eat within 45 minutes. Get up to 30g carbs and 15g carbs after cardio, and up to 30g protein with 15g carbs post weight training. Eat a meal with a balance of protein and carbs after a combination workout.
3.Eat within an hour of waking up. Eat every 2-4 hours throughout the day in small portions. Don't skip meals.
4.Plan all other meals (outside of pre/post exercise) with equal amounts of carbs and protein, if not higher protein than carbs. Veggies are great sources of low levels of carbs.
5.Keep fats in all meals below 10 grams in a meal. Right around 5 grams is ideal. Choose plant fats and avoid animal fats.
6.Get a fruit or a veggie in every meal.

About / History

I used this eating style to lean out for a figure competition. I found that I could use it even when I wasn't training to keep my body fat low and my lean muscle strong. It's still working for me.

     
  Why choose "Get Lean with Body by Becky"?
 Promotes long term weight loss
 Promotes rapid weight loss
 Maintain your goal weight
 A healthy living alternative
 Targets body toning weight loss
 Teaches sustainable weight loss skills
 Includes packaged meal alternatives
 Provides an energy boost
 Improves mood and outlook
 Reduces the risks of diet-related diseases
 A roadmap for a healthier lifestyle

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