How to lose body fat and increase energy. Healthy eating habits go a long way to getting in shape. This diet plan is easy to understand and easy to do. Bonus built in cheat day!
Why 48 HOURS?
In 48 hours is how long it will take you to makeover your diet and exercise plan for your total body makeover. The most important part about you getting the body you want is to stick to the plan as close as possible because it WORKS! Give yourself 48 hours to get used to the change and every day you'll feel better and be stronger for it!
Our four primary goals:
- Lose body fat
- Build muscle mass
- Increase energy
- Maintain or improve heath
Five groups of nutrients plus water for optimal health:
- Proteins
- Carbohydrates
- Fats
- Vitamins
- Minerals
- Water
Calories are great to have in our body for the energy it gives us to workout and think. The kind of calories you don't need come from alcohol (such as in beer, wine and liquor) however in most cases they do not contain any nutrients therefore not providing good energy for working out or thinking.
WHAT YOU NEED:
Protein per pound of weight:
___________________grams/lb____grams/kg
Inactive Adult 0.3 0.8
Average Person 0.4-0.5 0.9-1.1
Endurance Training 0.5-0.7 1.2-1.4
Weight Training 0.7-0.8 1.6-1.7
1 kilogram =2.2 pounds
Works out 3-4 times a week (aerobic and or strength training)
Your body can only take in so much protein at once so make sure to spread out your protein throughout the day.
Source of protein:
- Meat
- Seafood
- Eggs
- Dairy products
- Poultry
Visual:
Your body is a machine, protein is what you are made up of and carbohydrates is the fuel that makes you go.
Carbohydrates primary function is to provide the body with fuel for energy.
Simple carbohydrates are naturally in some plants and what we sure as table sugar. You will also find these sugars in fruit and honey. Lactose, is also a simple sugar carbohydrate that brakes down too fast and give you energy immediately but then leaves you feeling tired and sluggish. Lactose you can find in milk.
Simple carbohydrates include:
- Granulated sugar
- Candy
- Soft drinks
- Fruit drinks
Complex carbohydrates include:
- Pasta
- Bread
- Potatoes
- Vegetable
- Rice
- Bagels
You may think that if you eat more carbohydrates then you should have more and more energy but there is always a limit. When the body has more than enough glucose from carbs than it needs for energy, extra glucose is stored in the muscles and liver as glycogen. When the muscles and liver have stored all it can handle, excess is converted to fat.
WHAT YOU NEED:
45-65% of your total calories. Make sure that your carbohydrates are fiver-rich.
- Whole grains
- Fruit
- Vegetables
- Legumes
Good source of fiber include:
- Vegetables, such as cabbage, broccoli and cauliflower
- Whole-grain breads and cereals
- Fruits, such as apples and oranges
- Beans and peas
IMPORTANT:
Always talk with your doctor first before starting any diet or exercise plan.
