WLR’s 7 Day Low GI Diet Plan. The low glycaemic index diet is great for keeping hunger at bay, important for everyone trying to lose weight. By keeping blood sugar levels stable, low GI stops you needing to reach for sugary snacks and should keep you feeling fuller for longer on less calories. WLR's healthy low GI diet plan has been put together with Dietitian Juliette Kellow and is designed to produce an average weight loss of around 2lbs a week - probably more when you first start the diet. This plan provides around 1. If your calorie needs are higher than this, simply increase portion sizes or add extra foods from the low and medium GI foods on our list. The plan is relatively high in lean protein and contains mainly low glycaemic index carbs. It's also low in fat and contains plenty of low GI fruit and veg. The meals are simple and quick to make using foods available in UK supermarkets all year round in UK supermarkets. The plan is for one week, with low GI breakfast, lunch, dinner and snacks for each day. Lunches on days one to five can easily be prepared as pack- ups. You can swap out meals or snacks you don't fancy with those more to your taste. You can do this easily in WLR, simply load the plan into your food diary and adapt it to suit yourself and the calorie quota that has been worked out for you. You can try WLR free to give this a go. Recipe for preparing cabbage soup for 7-day diet plan. WLR's Low glycaemic index diet plan has been put together with Dietitian Juliette Kellow and is designed to give an average weight loss of around 2lbs a week and keep. Comparison between the 7 Day All You Can Eat Diet and GM Diet Plan on which food regime is better and most effective.The 7 Day Meal Plan. Day 1. Breakfast: Porridge with Honey. Make the porridge with 4. Plus a medium sized Orange. Lunch: Creamy Mustard Chicken Pitta. Toss small pieces of cooked chicken breast (1. Dijon mustard. Fill a wholemeal pitta with the chicken and 5. Dinner: Seafood Stir Fry. Make with 2. 00g of your favourite seafood, half a small red chilli and half a clove of garlic stir fried in a teaspoon of oil, add a tablespoon of chopped fresh parsley. Serve with 1. 00g of cooked wholemeal pasta and a mixed leaf salad. Snacks: Mixed Nuts and Seeds (2. Day 2. Breakfast: Fruity Muesli with Yoghurt. Make with a peeled chopped apple, 2 chopped dried apricots, 1. Lunch: Fresh Lentil Soup. Use half a carton (3. Have two medium sized plums for dessert. Dinner: Cod Fillet and Salsa. Steam a large (1. Snacks: Houmous and crudites. Use 2 tablespoons of houmous and 1. Split this into two portions if you want to make two snacks for the day. Day 3. Breakfast: Yoghurt with Pear. Filipino diets often revolve around high carb meals, oily, and tasty servings. If you want to go on a diet for weight loss, you will need to cut down on some. If you’re ready for change, it’s time to get started! This 7-day “no diet” weight loss meal plan is a delicious foundation for long-lasting change. Find the GM diet day 6 veg & non-vegetarian version with sample meal plans for 6th day of GM diet plan. Beef/Chicken, Brown rice/Paneer, Vegetables. Discover eating well - with healthy recipes, healthy eating, healthy cooking, healthy diet recipes, weight loss recipes and healthy menus from EatingWell Magazine. Slice a medium pear into a pot of low fat natural yoghurt, sweeten with a teaspoon of honey and sprinkle on 2 teaspoons of sunflower seeds. Lunch: Tuna and Butter Bean Salad. Combine a 1. 30g can of tuna (canned in water), 1. Dress with a teaspoon of balsamic vinegar and serve with a slice of pumpernickel bread. Dinner: Chicken Stir Fry with Rice. Slice up a 1. 50g chicken breast and fry with half a pack (1. Flavour with whichever herbs/spices you like. ![]() Serve with 1. 40g of cooked brown rice. Snacks: 2. 0g of unsalted nuts and 5. Day 4. Breakfast: Porridge with Blueberries. Make porridge with 4. Lunch: Beans on Toast. ![]() Spoon half a can (2. Have an orange for dessert. Dinner: Smoked Haddock with Spinach and Lentils. Grill a 1. 50g haddock fillet and serve with 1. Snacks: 1 pot of low fat fruit yoghurt and 2. Day 5. Breakfast: Pink Grapefruit and porridge. Make the porridge with 4. ![]() ![]() Lunch: Fresh Vegetable Soup with Pumpernickel Bread. Serve half a carton of fresh veggie soup with a slice of pumpernickel. Have an apple for dessert. Dinner: Poached Salmon and Vegetables. Poach a 1. 75g salmon fillet and serve with steamed green beans and broccoli and 1. Snacks: 3. 0g of cottage cheese with an oatcake and a handful of grapes, and a satsuma. Day 6. Breakfast: Fruit Yoghurt and bran flakes. Serve 3. 0g of bran flakes with 2. Lunch: Grilled Mackerel with Cherry Tomato salad. ![]() Grill a small (7. Combine 4 quartered cherry tomatoes with 2 chopped spring onions and spoon over the fish. Serve with a large green salad and 2 oatcakes. Dinner: Steak with Mediterranean Vegetables. Cut up half a medium red pepper, half a medium onion, half a courgette and a medium tomato. Spray with Olive Oil fry light and roast in the oven until tender. Grill a 1. 50g lean rump steak to your liking and serve with the vegetables and 1. Snacks: Mixed Nuts and Seeds (2. Split this into two portions if you want to make two snacks for the day. Day 7. Breakfast: Scrambled Eggs on Toast. Scramble 2 eggs with a tablespoon of semi- skimmed milk in the microwave, serve with a slice of wholemeal taste with a thin spread (7g) of low fat spread. Lunch: Guacamole with Pitta and Crudites. Blend (or mash) half a medium avocado, a teaspoon of lemon juice, half a clove of garlic, a tomato and chilli to taste. Chop up 1. 00g of mixed raw veggies like celery, carrot, peppers etc. Serve with the pitta lightly toasted. Dinner: Turkey Breast Steaks with Sweet Potato. Bake a 2. 00g sweet potato until tender. Brush 1. 50g of Turkey breast with a teaspoon of olive and grill until cooked through. Serve with 9. 0g of steamed curly kale and 8. Snacks: A medium apple and a pot of low fat fruit yoghurt. You can follow our Low GI Diet plan or use the planning tools in WLR to create your own plan - an interesting thing to do! Click the My Diet Plans button in your Food Diary - you can try it free for 2. Take our FREE trial ». The 7% Body- Fat Diet. We're gonna go ahead and estimate that the average gym- going dude probably has about 1. That's well within healthy levels, but it’s not going to turn many heads on the beach. To look that good, you need to get below 1. That seems to be the magic number, the body fat percentage when guys become . Let's go. Wait, first—learn how to calculate your body fat. And second—you need a solid fat- loss plan to supplement the diet—we suggest one of the 2. The 2. 1- Day Shred Series, or the original itself. THE PLANIf you’re already working out and in decent shape, you’re probably halfway to 7% body fat—hovering at around 1. We’re going to take you through the other half of the journey. We can’t promise you’ll get to 7% in eight weeks, but you may cut your number in half.) The strategy is to gradually increase your weight training and cardio while cutting calories and carbs. The last few weeks will be challenging, but remind yourself that it’s only for a short time. Follow the meal plan we’ve outlined for all eight weeks. We’ve given you parameters for your workouts, but the specific exercises, sets, and reps are up to you. Since nutrition is the most important aspect of getting lean, you need to hit the macronutrient numbers we’ve listed. You can adjust the meals you eat a bit to suit your palate, but try to replicate the numbers as best you can. To help make your diet more enjoyable, we’ve provided recipes for three delicious meals that won’t derail your progress. WEEK ONE: NUTRITIONOn TRAINING DAYS, eat: Meal 1: 1 serving Egg Frittata (see recipe here)Meal 2: 6 oz (cooked) tilapia, or any lean white fish; 1/2 cup oats (dry measure)Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables, 1/2 cup (cooked) brown rice. Meal 4 (Pre- Workout): 5. Intra- Workout: 9. Meal 5 (Post- Workout): 2 Yam- Apple- Almond Pancakes** (see recipe here)Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp > > TOTALS: 3,6. Mix the nut butter into the cream of rice. Consume this meal about an hour before your workout.**Because you got plenty of nutrition in your intra- workout shake, you don't neeed to rush to eat your post- workout meal. Take your time, and enjoy it. On OFF DAYS (NO TRAINING), eat: Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado. Meal 2: 5. 0g whey isolate, 2 tbsp almond butter, 2 slices ezekiel toast, 1/2 tbsp organic butter. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables, 8 oz (cooked) sweet potato. Meal 4: 6 oz (cooked) tilapia, 1 cup berries, 2 slices ezekiel toast, 1/2 tbsp organic butter. Meal 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables. Meal 6: 6oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables> > TOTALS: 2,8. WEIGHT TRAININGWork out four days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms. CARDIOPerform 4. 5 minutes of brisk walking six days per week upon waking. Consume this meal about an hour before your workout.**Because you got plenty of nutrition in your intra- workout shake, you don't neeed to rush to eat your post- workout meal. Take your time, and enjoy it. On OFF DAYS (NO TRAINING), eat: Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado. Meal 2: 5. 0g whey isolate, 2 tbsp almond butter. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables, 8 oz (cooked) sweet potato. Meal 4: 6 oz (cooked) tilapia, 1 cup dark- colored berries, 2 slices ezekiel toast, 1/2 tbsp organic butter. Meal 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables. Meal 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables> > TOTALS: 2,6. Amazing Fat- Burning Intervals> > > WEIGHT TRAININGWork out four days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms. CARDIOIncrease walk duration to 5. Mix a shake containing 1. BCAAs and consume it gradually throughout the session. Fast Bodyweight Workouts For Weight Loss > > > WEEK 3. NUTRITIONOn TRAINING DAYS, eat: Meal 1: 1 serving Egg Frittata. Meal 2: 6 oz (cooked) tilapia, or any lean white fish. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables. Meal 4 (Pre- Workout): 5. Intra- Workout: 9. Meal 5 (Post- Workout): 2 Yam- Apple- Almond Pancakes. Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp> > TOTALS: 3,3. Foods That Should Be In Every Diet> > > On OFF DAYS (NO LIFTING) AND PUMP DAYS, eat: Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado. Meal 2: 5. 0g whey isolate, 2 tbsp almond butter. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables, 4 oz (cooked) sweet potato. Meal 4: 6 oz (cooked) tilapia, 1 cup dark- colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter. Meal 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables. Meal 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables> > TOTALS: 2,5. WEIGHT TRAININGWork out five days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, and one additional leg day. The second leg day should be lighter than the first—use less weight and perform more sets of higher reps (for example, 1. This is called a “pump day.”CARDIOPerform 5. Get a COPY of the PDFWEEK 4. Nutrition. TRAINING DAYSMeal 1: 1 serving Egg Frittata. Meal 2: 6 oz (cooked) tilapia, or any lean white fish. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables. Meal 4 (Pre- Workout): 5. Intra- Workout: 9. Meal 5 (Post- Workout): 2 Yam- Apple- Almond Pancakes. Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp> > TOTALS: 3,3. Things Any Ripped Guy Can Teach You > > > On OFF DAYS (NO LIFTING) and PUMP DAYS, eat: Meal 1: 6 whole eggs, . Get a COPY of the PDF. WEEK 5. NUTRITIONOn TRAINING DAYS, eat: Meal 1: 1 serving Egg Frittata. Meal 2: 6 oz (cooked) tilapia, or any lean white fish. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables. Meal 4 (Pre- Workout): 5. Intra- Workout: 9. Meal 5 (Post- Workout): 2 Yam- Apple- Almond Pancakes. Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp> > TOTALS: 3,3. Tasty Foods Under 5. Calories> > > On OFF DAYS (NO LIFTING) and PUMP DAYS, eat: Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado. Meal 2: 5. 0g whey isolate, 2 tbsp almond butter. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables. Meal 4: 6 oz (cooked) tilapia, 1 cup dark- colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter. Meal 5: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables. Meal 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables> > TOTALS: 2,3. WEIGHT TRAININGWork out six days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, and one additional back day. Perform the second back day with more volume and less weight as you have been for the second leg day. CARDIOPerform 5. 0 minutes of brisk walking four days per week upon waking. Get a COPY of the PDF. WEEK 6. NUTRITIONOn TRAINING DAYS, eat: Meal 1: 1 serving Egg Frittata. Meal 2: 6 oz (cooked) tilapia, or any lean white fish. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables. Meal 4 (Pre- Workout): 5. Intra- Workout: 9. Meal 5: (Post- Workout): 2 Yam- Apple- Almond Pancakes. Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protien Berry Crisp> > TOTALS: 3,3. Kettlebell And Body- Weight Combos For Rapid Weight- Loss > > > On OFF DAYS (NO LIFTING) and PUMP DAYS, eat: Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado. Meal 2: 5. 0g whey isolate, 2 tbsp almond butter. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables. Meal 4: 6 oz (cooked) tilapia, 1 cup dark- colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter. Meal 5: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables. Meal 6: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables> > TOTALS: 2,2. WEIGHT TRAININGWork out seven days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, one additional back day, and one additional chest and shoulder day (done in the same fashion as described in previous weeks). CARDIOPerform 5. 0 minutes of brisk walking four days per week upon waking. Get a COPY of the PDF. WEEK 7. NUTRITIONOn TRAINING DAYS, eat: Meal 1: 1 serving Egg Frittata. Meal 2: 6 oz (cooked) tilapia, or any lean white fish. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables. Meal 4 (Pre- Workout): 5. Intra- Workout: 9. Meal 5 (Post- Workout): 2 Yam- Apple- Almond Pancakes. Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp> > TOTALS: 3,3. Foods that Fill You Up While You Trim Down > > > OFF DAYS (NO LIFTING) AND PUMP DAYSMeal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado. Meal 2: 5. 0g whey isolate, 2 tbsp almond butter. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables. Meal 4: 6 oz (cooked) tilapia, 1 cup dark- colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter. Meal 5: 6 oz (cooked) chicken, 1 cup vegetables. Meal 6: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables> > TOTALS: 2,1. WEIGHT TRAININGWork out seven days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, one additional back day, and one additional chest and shoulder day. CARDIOPerform 5. 0 minutes of brisk walking three days per week. Get a COPY of the PDF. WEEK 8. NUTRITIONOn TRAINING DAYS, eat: Meal 1: 1 serving Egg Frittata. Meal 2: 6 oz (cooked) tilapia, or any lean white fish.
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