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Starve the Fat Feed the Muscle Diet
Eat No Wheat

MONDAY-FRIDAY
Breakfast
1 protein drink (1 piece of fruit or fruit juice with 2 tbs. protein powder, 1 tbs. lecithin granules, 1 tbs. psyllium husks, and (optional) 2 raw fertile eggs.

Eating breakfast is important when on a weight loss diet. The calories from the meal keep the metabolism up. It's best to eat the largest meals at breakfast and lunch time; then a lighter, easier-to-digest meal at least three hours before bedtime. Eat regularly to keep the metabolic rate up.
Mid-Morning Snack
piece of fruit or non fat yogurt

Lunch Options
· Warm spinach salad
· Chinese chicken salad
· Alfalfa sprout salad with tuna
· Grilled chicken and fresh vegetable salad
· Grilled fish or chicken breast with brown rice or dry baked potato

Mid-Afternoon Snack Choices
· Bowl of soup, preferably tomato
· Piece of fruit
· 2 hard boiled egg

Dinner Choices
(with fresh vegetables, brown rice or dry baked potato)
· Chicken teriyaki
· Poached salmon
· Ahi tuna
· Any soup (as long as there is no cream base)
· Any of the lunch selections
Note: All meat and fish are to be baked or broiled without the addition of butter or oil unless other recommendations are made.

Evening Snack
One cup crudite of fresh carrots of celery or
Diced cucumber/onion/tomato salad in balsamic vinegar or
Baked potato spiced w/mustard or Worcestershire sauce or salsa or
three corn tortillas heated and sprinkled w/parmesan cheese or
Up to five plain rice cakes
Beverages
Coffee, tea, water, diluted fruit juices (one half)

FROM SATURDAY MORNING UNTIL SUNDAY AT 6 P.M. you are free to have anything you like, with a limit of four alcoholic beverages.

SUNDAY AFTER 6:00 P.M. eat only fresh vegetables.

To maintain percent body fat use a combined program of diet and exercise. Modify your diet to reduce foods that are high in fat such as meats, oils, legumes, who grain brad and potatoes. Perform moderate intensity aerobic exercises 3-5 days/week for 20-30 minutes per day. The optimum exercises program includes continuous activities that engage the large leg muscles like walking, jogging, jump rope and cycling.
The human body needs at least 1100 to 1200 calories a day to carry out basic bodily functions like heartbeat, breathing, maintaining constant temperature, etc. Men usually need more calories for these functions than women.


Vegetables (according to carbohydrate content)

3% 6% 15% 20-25%
Asparagus
Bean sprouts
Beet greens
Celery
Swiss chard
Endive
Lettuce
Mushrooms
Radishes
Sauerkraut
Spinach
Squash
Tomatoes
Watercress

String beans
Beets
Carrots
Collards
Dandelion greens
Eggplant
Kale
Leeks
Okra
Onions
Parsley
Peppers
Pimento
Pumpkin
Turnips

 

Artichokes
Kidney beans
Hominy
Parsnips
Peas
Lima beans
Dried beans
Corn
Chives Potatoes
Boiled rice
Sweet potatoes
Yams


FRUIT

3% 6% 15% 20%
Cantaloupe
Rhubarb
Strawberries
Watermelon

Apricots
Blackberries
Cranberries
Currants
Grapefruit
Guava
Melons
Lemon
Limes
Oranges
Papaya
Raspberries
Tangerines

 

Apples
Blueberries
Cherries
Grapes
Kumquats
Mangoes
Mulberries
Pears
Pineapple
Pomegranates
Bananas
Figs
Prunes
Dates

Top Ten Animal Proteins (Less than 5% Fat):
Cod (grilled), Sole or flounder (grilled), Halibut(grilled), Scallops (grilled), Lobster(steamed), Crab (all species, steamed), Cottage cheese (low fat), Mussels (steamed), Turkey breast (roasted, no skin).

Best Protein Sources (over 20% protein, under 20% fat):
Soybeans, Split peas, Kidney beans, Dried whole peas, Lima beans, Black-eyed peas, Lentils, Black beans, Navy beans

NOTE: Eat 3 meals a day. Avoid snacks. Do not eat after 8 p.m. Stress reduction plays an important role in body fat loss. Fat and alcohol are the two highest calorie groups to eliminate.

If the body receives fewer than 1100-1200 calories per day, it will automatically slow its metabolism to conserve the available calories necessary to carry out its functions. Thus weight loss is not possible. In order to lose fat, no less than the minimum daily intake calories must be consumed to keep the metabolism rate high.

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