The Meal Plan
February 26th, 2008 Posted in Nutrition ArticlesTHE MEALPLAN
By following a 40/30/30 meal plan such as Empowered you can expect to experience an increase in energy, an increase in lean muscle tissue, a gradual loss of body fat, improved mental clarity and decreased carbohydrate cravings.
The 40/30/30 principle is used to balance blood sugar and insulin levels while facilitating weight loss.
1 Protein unit = 7 grams of protein
1 Carbohydrate unit = 9 grams of carbohydrate
1 Fat unit = 1.5 grams of fat
Freebies or foods that can be used freely are balsamic vinegar, apple cider vinegar, fresh squeezed lemon or lime juice, raw garlic, spices and herbs. Use these foods to enhance the flavor and nutritional value of your meals.
Alcohol should be avoided or kept to a minimum as it stimulates insulin output, is catabolic and reduces the amount of real food you will be allowed to eat at that meal.
4 oz of wine or regular beer, 6 oz of light beer, and 1 oz of distilled spirits is equal to 1 carbohydrate unit.
For following your meal plan and practicing self control you are rewarded with one cheat meal per week at any time of what ever it is that you have been craving, use this meal wisely. You can make up very tasty snacks that can do a good job of satisfying cravings without having to use your cheat meal. A sweet and delicious shake made of 1/3 of a ripe banana, 1 cup strawberries, 1 cup of milk, 14 grams of protein powder, and 1 tsp of flax, fish or olive oil should do the trick. Blend and enjoy. This snack is 3 units of each.
Use raw nuts and seeds (unroasted, unsalted), and add your fats to the meal at the end, after cooking when ever possible.
A multi vitamin/mineral is recommended to ensure that there are no deficiencies that could prevent optimum health. A green food concentrate, CLA, and a simple detox kit are also options.
Do your best to drink half your body weight in ounces of water daily to ensure proper hydration and flush out waste.
You will find that there is a large amount of vegetables in some of your meals, do your best to eat as much of them as possible but be sure to eat all of your protein and fat as the latter two are what help to keep your insulin down.
Rhonda Barr, owner of Valley Gourmet Catering is able to prepare your meals in advance weekly in the correct ratio. 905-336-1335
GOOD LUCK, HAVE FUN, KEEP IT SIMPLE, TRAIN SMART