Yes, that’s right, a new diet plan. I have to say that I was actually excited to start this one. I found the book on amazon (kindle) for free (not sure if it’s still free). Thought I should read through it and see if it’s something I can commit to. If I did decide to try it out then I would wait a week before posting anything about it. Well, I tried it and I like it.

Since trying the plan I have lost 6 pounds in one week. However that is without exercise. I’m trying to get back into the routine of exercising 6 days a week. So far I have made it to at least two. Of course that’s what happens when one goes on vacation and has a hard time getting back into the routine. I’m such a procrastinator.

Here’s the plan. For more information on the BFDP please check out the book on amazon. I have also included the food list. You’re allowed one cheat per week as long as it’s not in excess. Like have that pizza you’ve been craving, but keep it to a minimum of 2 slices rather than gorging yourself on a whole pizza. Also drink lots of water. Especially if you’re exercising more than the recommended 30 minutes per day. You will also need to take vitamin supplements such as Vitamin C (1000mg), B-complex (ask doctor for recommended dose), and high-grade fish oil (1000mg).

EATING

  • eat only foods on the list
  • eat as soon after waking as you can (even if it’s a snack)
  • no more than 3 hours time-lapse between meals (can eat 3 main meals with unlimited snacks or several mini meals and snacks all day
  • eat 1 sweet treat per day (optional)
  • 1 per week planned cheat, according to guidelines
  • take recommended supplements twice per day, every day
WORKOUT
  • 30 minutes, 6 days a week
OTHER
  • try to get at least 7 hours of sleep per night
  • drink a minimum of 5 bottles of water per day

TRAINING GUIDELINES

1. Always warm up for two minutes, whether doing cardio or strength training
2. Always cool down for two minutes by stretching
3. Always begin and end with a moderately paced segment
4. Moderate paced segments should be longer than intense segments: walk at moderate pace for 4 mins and walk at a faster pace for 2 mins (2:1 ratio)
WORKOUT GOAL – 6 DAYS A WEEK FOR 30 MINUTES
50/50 COMBO BLAST – mon, wed, fri: 50/50 lower body combo (15 mins cardio, 15 mins strength) / tue, thu, sat: 50/50 lower body combo
mon, wed, fri: 30 mins cardio / tue, thu, sat: 30 mins strength training
change out the plan once a month if need be between combo blast and full 30 min workout

MEAT AND POULTRY

EAT AS OFTEN AS YOU WANT
chicken breast or ground chicken breast
turkey breast or ground chicken breast
eggs
ONLY EAT BEEF STEAK OR BEEF ROAST ONCE A WEEK
FISH AND SEAFOOD
EAT AS MUCH AS YOU WANT
steamed, broiled, baked, boiled or sautéed in olive or canola oil
DAIRY
EAT AS MUCH AS YOU WANT
skim/reduced fat milk
low-fat or non-fat mozzarella and cottage cheese
greek yogurt
LIMIT
milk for use in coffee, cereal and cooking
OFF LIMITS
butter and butter substitutes and other cheeses
FRUITS AND VEGETABLES
EAT AS MUCH AS YOU WANT
fresh, frozen
raw, steamed, roasted, baked, sautéed, stir-fried
OFF LIMITS
canned-contains too few vitamins and minerals and a good deal of sugar and additives
GRAINS
TWO SERVINGS PER DAY
whole wheat, whole grain breads and cereals, brown rice, quinona, barley and whole grain oats
NUTS, SEEDS AND OILS
ALLOWED
walnuts, pine, Brazil, pecan and almonds
almond butter or sesame butter
avocado
olive oil and canola oil
pumpkin, poppy and sesame seeds
CONDIMENTS AND SWEET TREATS
ALLOWED ONCE PER DAY
frozen pops with no added sugar
frozen sorbet with no added sugar
non-fat pudding with sugar
dark chocolate
ALLOWED
Balsamic Vinegar
Rice Vinegar
Mustard
Horseradish
hot sauce
soy sauce
teriyaki sauce
herbs and curry
nori (seaweed paper)
flax-seed
bran flakes
dried: blueberries, cranberries, cherries, apricots, peaches, pineapples, figs
BEVERAGES
ONLY
(5 BOTTLES PER DAY AT LEAST) water
coffee, green tea and black tea (black or with low-fat milk if need be)
ALLOWED
unsweetened protein powder
honey
agave nectar
NOT ALLOWED
artificial and flavored creamers
juice (not enough fiber)
flavored water
soda
That’s all for now. Until next time. Good luck to you all.
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