To recap, up to now you have removed soda, alcohol, juice, high fructose corn syrup and halved your bleached white product consumption. Again ask yourself how you feel. Evaluate your new diet and how much it’s helping you. In the third week we are going to focus on portion control and meal frequency. The past two weeks we have focused on three set meals a day. This is because everyone has it instilled in their head that you should eat three set meals a day so while you were cutting out food and drink you were used to, it was easier just to have three set meals while getting used to this. Small regular meals help the body in many ways. Here is a list of all the good reasons to have several small meals a day rather than a few large meals a day:
• You will get hungry less often during the day.
• Your body will be able to digest small amounts at set times rather than having to digest a lot of food all at once.
• Your body will release less insulin during small meal times.
• You will have more energy because you will give small doses to your body constantly rather than one large rush to the system.
• Your digestive system will have less strain to digest masses of food.
• You will be able to burn off more calories for that particular meal.
This is where we want you to become more independent with your own food choices too. To do this you need to know what to look for and what is a balanced food. First things first, what should you be eating in a day?
Fat 65grams
Calories 2000Kcal
Fiber 25grams
Protein 50grams
Carbohydrates 300grams
If you follow these daily requirements you will maintain your weight. If you wanted to lose weight it’s recommended you half your calories to 1000Kcal. If you do this you will lose on average 2kg (5lb) a week. This week you are going to still cut out all the products that have been advised over the past two weeks and have one meal a day which has Miracle Noodles in it instead. Now you’re following a diet plan, you will need to write your own. You need to think about all the things above and remember that those measurements are for the whole day. The first thing to do is to write down all the drinks you have in a day. Calculate how much of your daily allowance this takes and subtract this from the daily allowance.
For example: Tea 2 cups a day
Fat 0grams
Calories 30Kcal
Fiber 0grams
Protein 1.8grams
Carbohydrates 2.4grams
* Based on 10ml of skim milk and no added sweetener.
So once you have worked this out and deducted this from your daily allowance you know what you have left to play with. As now you should have small frequent meals, you need to break down how much you need to have in a meal. Five small meals a day is what you need to achieve this week so this example shows you how you would sort out each meal. Daily nutritional intake minus drinks:
Fat 65grams
Calories 1970Kcal
Fiber 25grams
Protein 48.2grams
Carbohydrates 297.6grams
Daily nutritional intake divided by 5:
Fat 13grams
Calories 394Kcal
Fiber 5grams
Protein 9.64grams
Carbohydrates 59.52grams
Once you have this, it is very easy to sort out your meals. Most foods now have nutritional values on them so all you have to do is read the small print and compare the values to your daily intake. Another way to look at portion control is using the palm sized method. It is literally having a palm sized amount of each value at each meal. So you would have a palm sized amount of vegetables, a palm sized amount of carbohydrates etc. This helps you balance out your meals so you are not having too much of one value and not enough of the other. The palm sized method is really good for people on the go and then you can just visualize how much of each are in the product. If you want to be accurate though, then you need to calculate it properly.
Things to remember this week as you plan your weekly meals.
• Remember to incorporate your drinks in your daily allowance.
• Still do not drink soda, juice and alcohol.
• Still keep your bleached white products to half of your normal consumption and totally cut out high fructose corn syrup.
• One meal a day still needs to contain Miracle Noodles as this will take away the main carbohydrates for that meal.
The table underneath will help you as a guide to set out your weekly meals. The last thing to say is good luck!
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