LESSON FOURTHE CORE OF THE MATTER

THE CORE OF THE MATTER

Neck:Bust:Wrist:Arms:Waist:Hips:Thighs:Calves:Ankle:

PLAN TO DRINK LOTS OF WATER

THE TRICK

“treat” yourself on occasion

when you feel like you deserve it

Make healthier choices throughout the week

Eat only until you are satisfied.

Listen to your body’s needs

Choose Smart

CHOOSE ONE

MODERATION! MODERATION! MODERATION!

SWEET CRAVING

One homemade oatmeal raisin cookie

One slice of angel food cake frozen yogurt with fresh fruit

One bowl of fruit with on tablespoon of whip cream

Best Protein Choices

• Skinless chicken

• Turkey (white meat)

• Beef and pork products

• *Look for beef with the word loin or round in them for the leanest options.

• Top sirloin, bottom/top round beef, pork loin

• Bison

• Venison

• Vegetable patties

• Skim milk

• Low-fat yogurt

• Low-fat cottage cheese

• Legumes

• Nuts and seeds

• Eggs

• Peanut butter

• Raw vegetables

• Tofu

•

Simply Put

High-protein, low-carbohydrate diets can be dangerous to your overall health due to high ketone levels and lack of the primary fuel source for the brain.

Carbohydrates are needed to reach fat stores and help in building muscle, and without this important macronutrient, you will suffer.

High ketone levels due to high amounts of protein can lead to damaged organs if untreated.

Best Proteins

Lean beef

Venison

Bison

Chicken

Rabbit

Turkey

Eggs

Fish

Legumes

Tofu

Nuts

Seeds

Raw vegetables are good choices for those who do not prefer animal product.

AFTER 7:00 P.M.

Do not deprive yourself of your typical amount of calories because your busy schedule pushes you to eat dinner past 7:00 p.m.

Choose foods listed below that do not disrupt your normal sleep-wake cycle, and do not overindulge. Eat until you are satisfied enough to sleep well.

A daily eating pattern with three well-portioned, healthy meals and two snacks is best, and consuming those calories before 7:00 p.m. is a good rule of thumb to follow.

At night our bodies are tired and do not digest food for use immediately like they do for our morning meal.

Best “after seven” maintenance foods: Foods marked with asterisks are best for reduction.

Oats*

Corn

Rice

Whole-wheat pasta

Vegetables *

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