1. Water is the most important component of your nutrition program. Your water intake is 2/3 of an ounce per pound of body weight. Take your body weight times two and divide that by 3; this equals the ounces of water per day. Drink most of your water before 8:00 pm. Your water intake Formula:
Your Wt.___ X 2 divided by 3 = ______ oz. of water per day.
2. Eat plenty of the right kind of foods. Your body will need adequate protein and nutrients from vegetables, especially eat as many low glycemic carbohydrates as you want.
3. Eat more vegetables that fruit. Vegetables are builders and vegetables are cleansers. Fruits work good for your sweet tooth. They do not raise insulin very quickly and satisfy you without causing weight gain.
4. The best fuel for the body is a combination of protein, carbohydrates, and good fats each meal. Proteins are building blocks, carbohydrates keep the brain alert and fats build hormones.
5. The protein portion is approximately the size of your clinched fist. Eating more will put stress on your system. Eating less will put you into protein malnutrition.
6. The carbohydrate portion for high (50% & above) glycemic index carbohydrates is the same as protein, the size of a clinched fist.
7. The carbohydrate portion for low (50% & below) glycemic index carbohydrates is unlimited. You will not be able to eat enough low glycemic index foods to cause your insulin to go up enough to cause fat gain.
8. One teaspoon of unsaturated oil each meal. Oil can be used to cook with, put on vegetables, like Avocados, Olives, Olive oil, nuts and nut butters, etc. Fat slows the absorption of carbohydrates, turns off your sensation of hunger and builds hormones.
9. Plan your meals ahead. Make sure you always have ready protein available, like cottage cheese, string cheese, tuna, etc.
10.Eat what ever you want on your FREE day.
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