Life HabitWeek 7
Choose FRUITFRUIT as your carbohydrate for at least TWOTWO of your meals
Why?Fruit contains several nutrients to help
prevent disease and help promote a healthy body.
Eating fruit as your carbohydrate (versus starch)can be helpful in losing body fat.
Daily Pattern
Meal #1Meal #1 (Shake) (Shake)
Meal #2Meal #2 (Protein) (Protein)
Meal #3Meal #3 (Protein) (Protein)
Meal #4Meal #4 (Protein) (Protein)
Meal #5Meal #5 (Protein) (Protein)
Meal #6Meal #6 (Protein) (Protein)
+ (Fruit)+ (Fruit)
Not all fruits are created equal
Good Choice
Bananas, grapes, red apples, watermelon, mango, pineapple, oranges
Better Choice
All berries, peaches, green apples, grapefruit, plums, cherries
Ask an ExpertKristi McGihon San Diego, Ca Owner, Sandfit Group and Personal Training USA National Bobsled Team Member 1996 Olympic Trials, Track & Field
Make it Happen
1. Stock up on fruit, particularly the “better” fruits.
2. Frozen berries and peaches are an easy way to stay prepared.
3. When you plan your meals, pick your protein first, then add a fruit.
4. For your two fruit meals, you won’t add another carbohydrate to this meal. This will keep you under the “30 grams of carbohydrate per meal” Life Habit.
2 Scoops of vanilla Muscle Gain mixed
with 4 oz of water (thick)
Pour over 1 cup of frozen blueberries
Add 1 tsp of Splenda or Stevia Sweetener
(optional)
One of my favorite meals
Get Your Point!
1 POINT
If you eat at least 2 fruit servings
at 2 separate meals
0 POINTS
If you eat less than 2 fruit servings
in one day.
Life HabitWeek 8
Add 1 Cup of VegetablesVegetables to at least TWOTWO of your meals
Vegetables contain several nutrients to help prevent disease and help promote a healthy body.
Eating vegetables is helpful for losing body fat.
Why?
Daily Pattern
Meal #1Meal #1 (Shake) (Shake)
Meal #2Meal #2 (Protein) (Protein)
Meal #3Meal #3 (Protein) (Protein)
Meal #4Meal #4 (Protein) (Protein)
Meal #5Meal #5 (Protein) (Protein)
Meal #6Meal #6 (Protein) (Protein)
+ (Fruit)+ (Fruit)
+ (Veg)
+ (Veg)
Not all vegetables are created equal
Starchy vegetables (higher in carbohydrates)
Potatoes, peas, squash, yams, sweet potatoes, corn
Non-starchy vegetables (choose from this list)
Cucumbers, colored peppers, leafy greens, broccoli, cauliflower, carrots,
radishes, tomatoes, asparagus
Ask and ExpertKristi McGihon San Diego, Ca Owner, Sandfit Group and Personal Training USA National Bobsled Team Member 1996 Olympic Trials, Track & Field
Make it Happen
1. Stock up on fresh vegetables that you enjoy. Get enough for one week.
2. Cut up several servings of vegetables in advance and store in an air-tight container in the refrigerator. This makes it easy to grab a serving quickly, with no preparation.
3. When planning your meals, it might be easiest to “assign” two meals that you consistently add 1 cup of vegetables.
Get Your Point!
1 POINT
If you eat at least 1 cup of vegetables at
2 separate meals.
0 POINTS
If you eat less than 2 cups of vegetables
in one day.
BONUS BURN
To Jump Start Your Weight Loss
To Break a Plateau
For a Special Event (Vacation, Cruise, Reunion)
What is Bonus Burn?
A four-day eating pattern that will cause your body to burn more body fat in a shorter amount of time.
Bonus Burn will prevent your metabolism from slowing down during a time of weight loss.
The four-day eating pattern can be repeated back-to-back for more than one cycle. However, you wouldn’t continue for more than 3 weeks straight.
Used by figure competitors pre-competition Used by fitness models pre-photo shoot Sometimes called the “Zig Zag” Method
4 – Day Pattern
Days 1, 2, 3Burn Days
Meal #1 = Protein + CarbMeal #2 = Protein + CarbMeal #3 = Protein + Carb
Meal #4 = Protein + VegMeal #5 = Protein + VegMeal #6 = Protein + Veg
Day 4Refuel Day
Meal #1 = Protein + CarbMeal #2 = Protein + CarbMeal #3 = Protein + Carb
Meal #4 = Protein + Veg + CarbMeal #5 = Protein + Veg + CarbMeal #6 = Protein + Veg + Carb
Regular “Dieting”Calories you BURN (metabolism)
Calories you EAT
Weight Loss
calo
ries
Week 1 Week 2 Week 3 Week 4 Week 5
Weight Loss Plateau
Bonus Burn StrategyCalories you BURN (metabolism)
Calories you EAT
Cal
orie
s
Week 1 Week 2 Week 3 Week 4 Week 5
WL WL WL WL WL WL WL WL
4 – Day Pattern
Days 1, 2, 3Burn Days
Meal #1 = Protein + CarbMeal #2 = Protein + CarbMeal #3 = Protein + Carb
Meal #4 = Protein + VegMeal #5 = Protein + VegMeal #6 = Protein + Veg
Day 4Refuel Day
Meal #1 = Protein + CarbMeal #2 = Protein + CarbMeal #3 = Protein + Carb
Meal #4 = Protein + Veg + CarbMeal #5 = Protein + Veg + CarbMeal #6 = Protein + Veg + Carb
You can repeat this cycle for extra fat burn. (Maximum of 3 consecutive weeks.)
You Did It!