SET DIET W/ EXCHANGES
Step 1: Find your starting point
Weight:
100 - 125 lbs -----> Stage 1
125 – 140 lbs -----> Stage 2
140 – 160 lbs -----> Stage 3
160 – 180 lbs -----> Stage 4
180 lbs + -----> Stage 5
Age:
Under 30 -----> go up by 1 stage
Over 50 -----> go down by 1 stage
Determine which stage to begin. This is crucial to finding a healthy starting point and continue to make intentional and effective changes to boost the metabolism as you lose weight. If you do not increase calories your body can resist and hold on to the weight, commonly known as plateau. I see this all the time with new clients, which often leads to frustration when the “diet” no longer works. Then they either ditch it all together or lower the calories even more leading to a compromised metabolic state and setting you up for a repeat situation. This is why cookie cutter diets only work for so long, as they need to be customized per person and adjusted as the metabolism responds. So this system ensures you start at a calorie number that is healthy or you and that you know how to make adjustments to get RESULTS.
Each week we will move to the next stage based on weight loss and hunger. If you have a 1- 2 lb weight loss or more you will move to the next stage. Also, if you are hungry or find yourself wanting to overeat on bad foods for 2 days or more, move to the next stage. The scale is but one number we use to rate progress. Hunger is a great tool and sadly many women have stopped connecting with the hunger response because they perceive it is “bad” to be hungry or that if they can just “manage” the hunger they will keep getting results. No, no, no! If you are like me being hungry or asd many say “hangry” is a terrible feeling and often leads to binges or eating the wrong foods. So we must change our mindset as it pertains to hunger. The next time you feel hungry, JUMP FOR JOY! Your body is talking to you. It is responding. Your metabolism is on, it is working and it is trying to tell you something. So, let’s change the way we view the metabolism and think of it as a fine tuned machine and feed it to make it run!
Stage 1
1100 calories | Macros: 83g carb/37g fat/110g protein
Meal 1: 2 egg whites. 1 whole egg. 1/3 c oatmeal.
Meal 2: 1/2 c cottage cheese. 1/2 c berries.
Meal 3: 4 oz ground turkey. unlimited veggies. 1/3 c brown rice.
Meal 4: 1 scoop whey protein.
Meal 5: 4 oz chicken. spinach salad. 2 tbsb balsamic vinaigrette. 1/3 c brown rice.
Stage 2
1200 calories |Macros: 90 g carb/40g fat/120g protein
Meal 1: 2 egg whites. 1 whole egg. 1/3 c oatmeal.
Meal 2: 1/2 c cottage cheese. 1/2 c berries.
Meal 3: 4 oz ground turkey. unlimited veggies. 1/3 c brown rice.
Meal 4: 1 scoop whey protein. 1 rice cake. 1 tbsb peanut butter.
Meal 5: 4 oz chicken. spinach salad. 2 tbsb balsamic vinaigrette. 1/3 c brown rice.
Stage 3
1300 calories | 98g carb /43g fat /130g protein
Meal 1: 3 egg whites. 1 whole egg. 1/2 c oatmeal.
Meal 2: 1/2 c cottage cheese. 1/2 c berries.
Meal 3: 4 oz ground turkey. unlimited veggies. 1/3 c brown rice.
Meal 4: 1 scoop whey protein. 1 rice cake. 1 tbsb peanut butter.
Meal 5: 4 oz chicken. spinach salad. 2 tbsb balsamic vinaigrette. 1/3 c brown rice.
Stage 4
1400 calories | 105g carb /47g fat /140 g protein
Meal 1: 3 egg whites. 1 whole egg. 1/2 c oatmeal.
Meal 2: 1/2 c cottage cheese. 1/2 c berries.
Meal 3: 4 oz ground turkey. unlimited veggies. 1/2 c brown rice.
Meal 4: 1 scoop whey protein. 1 rice cake. 1 tbsb peanut butter.
Meal 5: 4 oz steak/salmon/lean ground beef. spinach salad. 2 tbsb balsamic vinaigrette. 1/3 c brown rice.
Stage 5
1500 calories |113g carb /50g fat /150g protein Meal 1: 3 egg whites. 1 whole egg. 1/2 c oatmeal.
Meal 2: 1/2 c cottage cheese. 1/2 c berries.
Meal 3: 4 oz ground turkey. unlimited veggies. 1/2 c brown rice. 1/4 avocado .
Meal 4: 1 scoop whey protein. 1 rice cake. 1 tbsb peanut butter.
Meal 5: 4 oz steak/salmon/lean ground beef. spinach salad. 2 tbsb balsamic vinaigrette. 1/3 c brown rice.
Stage 6
1600 calories |120g carb /53g fat /160g protein
Meal 1: 3 egg whites. 1 whole egg. 1/2 c oatmeal.
Meal 2: 1/2 c cottage cheese. 1/2 c berries.
Meal 3: 4 oz ground turkey. unlimited veggies. 1/2 c brown rice. 1/4 avocado .
Meal 4: 1.5 scoop whey protein. 1 rice cake. 1 tbsb peanut butter.
Meal 5: 4 oz steak/salmon/lean ground beef. spinach salad. 2 tbsb balsamic vinaigrette. 1/2 c brown rice.
Stage 7
1700 calories |128g carb/57g fat /170g protein
Meal 1: 3 egg whites. 1 whole egg. 1/2 c oatmeal.
Meal 2: 1/2 c cottage cheese. 1/2 c berries.
Meal 3: 4 oz ground turkey. unlimited veggies. 1/2 c brown rice. 1/4 avocado .
Meal 4: 1 scoop whey protein. 1 rice cake. 1 tbsb peanut butter.
Meal 5: 4 oz steak/salmon/lean ground beef. spinach salad. 2 tbsb balsamic vinaigrette. 1/2 c brown rice.
Meal 6: Quest bar
Stage 8
1800 calories |135g carb /60g fat /180g protein
Meal 1: 3 egg whites. 1 whole egg. 1/2 c oatmeal.
Meal 2: 1 c cottage cheese. 1/2 c berries.
Meal 3: 4 oz ground turkey. unlimited veggies. 1/2 c brown rice. 1/4 avocado.
Meal 4: 1 scoop whey protein. 1 rice cake. 1 tbsb peanut butter.
Meal 5: 4 oz steak/salmon/lean ground beef. spinach salad. 2 tbsb balsamic vinaigrette. 1/2 c brown rice.
Meal 6: Quest bar
Stage 9
1900 calories |143g carb/63g fat /190g protein
Meal 1: 3 egg whites. 1 whole egg. 1/2 c oatmeal.
Meal 2: 1 c cottage cheese. 1/2 c berries.
Meal 3: 4 oz ground turkey. unlimited veggies. 1/2 c brown rice. 1/4 avocado.
Meal 4: 1.5 scoop whey protein. 1 rice cake. 1 tbsb peanut butter.
Meal 5: 4 oz steak/salmon/lean ground beef. spinach salad. 2 tbsb balsamic vinaigrette. 1/2 c brown rice.
Meal 6: Quest bar
Stage 10
2000 calories | Macros: 150g carb /67g fat /200 g protein
Meal 1: 3 egg whites. 1 whole egg. 1/2 c oatmeal.
Meal 2: 1 c cottage cheese. 1/2 c berries.
Meal 3: 4 oz ground turkey. unlimited veggies. 1/2 c brown rice. 1/2 avocado.
Meal 4: 2 scoop whey protein. 1 rice cake. 1 tbsb peanut butter.
Meal 5: 4 oz steak/salmon/lean ground beef. spinach salad. 2 tbsb balsamic vinaigrette. 1/2 c brown rice.
Meal 6: Quest bar