Tuesday, February 7, 2012

Your Body Type, Your Diet Plan



 The healthy eating plan I have listed below has a high calorie count for those who are exercising and need to lose weight.


A frame 

To lose inches you must watch your fat intake. Your body can store fat easy but it takes a lot more energy to store carbs and protein, because of this, you're more likely to burn those calories off. A diet rich in complex carbohydrates, such as whole-grain cereals, lentils and beans; lean protein, such as chicken or fish; and fruits and veggies will help melt off excess pounds.
1,500 calories: 750 calories from carbohydrates, 375 calories from fat, 375 calories from protein


Meal Idea (this is what a day could look like)
Breakfast
1 serving of home made oat meal.

Not instant oatmeal. (instant will have sugar already in it and you want to add your own honey or sugar to watch your intake)
1 medium banana

Snack
6 wheat crackers
1 mozzarella cheese stick



Lunch
Sandwich: 2 slices whole wheat bread or flax seed bread with 1 teaspoon light safflower mayonnaise, 2 ounces lean deli roast beef, 1 slice reduced-fat cheese, lettuce and tomato
5 baby carrots
10 celery sticks
1/2 cup grapes



Snack
1 cup coconut yogurt or light yogurt with 1 cup blueberries



Dinner
4 ounces skinless, boneless chicken breast, grilled and topped with a salsa made of 1/2 cup black beans and 1/4 cup diced tomatoes
1 cup steamed green beans
1 cup mixed green salad and 2 tablespoons shredded low-fat cheese tossed with 1 tablespoon low-fat dressing
1 whole wheat roll



Dessert
1 almond milk chocolate pudding cup or low fat organic chocolate pudding cup.



Oval frame


Your plan will be high in healthy fats and lower in carbs. Heart-healthy monounsaturated fat, found in nuts, avocados, and olive oil, has been shown to decrease inflammation, which has been linked to disease, while increasing your body's ability to burn fat. Carbohydrates, even the whole-grain kind, raise insulin levels in the body.


1,500 calories: 600 calories from carbohydrates, 525 calories from fat, 375 calories from protein


Meal Idea (this is what a day could look like)


Breakfast
1 egg, scrambled with 1/4 cup spinach and 2 tablespoons mozzarella cheese
1 slice turkey bacon
1 slice whole wheat toast with 1/2 teaspoon butter or skip it the butter.


Snack
1 small apple
1 tablespoon almond butter


Lunch
Salad: 2 cups mixed greens, 1 tomato, 2 ounces sliced cooked skinless chicken breast, 1 hard-cooked egg, 1/2 avocado, 1 tablespoon reduced-fat feta cheese tossed with 2 tablespoons reduced-fat Italian dressing
6 whole wheat crackers


Snack
1 small apple
1 piece string cheese


Dinner
3-ounce chicken breast marinated in 1 tablespoon Italian dressing and grilled
1 small baked potato, with skin, topped with 1 tablespoon each light sour cream and chives
1/2 cup steamed broccoli with 1 teaspoon olive oil


Dessert
1 cup coconut yogurt or light yogurt mixed with 2 tablespoons bran cereal and 1/2 cup frozen blueberries.

All Other Shapes

This plan is about eating for health. You will do well on a diet that incorporates healthy fats, which may decrease the risk of cardiovascular problems. I recommends eating fish, olive oil, nuts, lean protein, and complex carbohydrates, such as fruits, veggies, and beans.

2,000 calories: 800 calories from carbohydrates, 700 calories from fat, 500 calories from protein


Meal Idea (this is what a day could look like)

Breakfast
Omelet made with 2 eggs and 1/4 cup each chopped mushrooms, bell peppers, and shredded mozzarella cheese
2 slices turkey bacon
1/2 whole wheat bagel with 1 teaspoon butter or skip that all together.

Snack
1/4 cup each raisins and almonds or one apple cut up with almond butter.


Lunch
1 cup black bean dip with 14 whole wheat chips
Salad 2 cups spinach, 1/3 cup sliced veggies, 1 sliced hard-cooked egg, 1 chicken breast grilled and cut. 2 tablespoons vinaigrette dressing
Snack
1 cup high-fiber cereal
3/4 cup Coconut milk, almond milk or nonfat milk


Dinner
4-ounce salmon fillet brushed with 1 teaspoon each honey and light soy sauce and grilled
1/2 cup cooked brown rice
1 cup mixed green salad with 1 tablespoon chopped walnuts and 1 tablespoon Italian dressing


Dessert
1 cup coconut yogurt or light yogurt with strawberries
 

34 comments:

  1. What do you suggest for picky eaters? I gain most weight in my belly area and then my thighs and a little in the face. I have been a picky eater since I was little and tried going outside what I knew but that didn't work. Fish and seafood is a big thing that I just can't eat. Unless its tuna fish out of a can, I just can't eat it. I was never really into peppers or anything like that, but those I can tolerate if they are eaten with something else like on a sandwich.

    ReplyDelete
    Replies
    1. You can still make healthy choices. But remember you are all grown up now and can hold your nose and eat something if you know its good for you. Mostly take fish oil for what you are missing with the fish. I will try and post a link to my favorite fiah oil which will help with belly fat.

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  2. how would fish oil help lose belly fat.. would i just need to take the pill form?

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  3. Omega 3's and Omega 6's Foods with Omega3's help to raise the metabolism, flush water from the kidneys and help in burning belly fat more efficiently..Foods with Omega 6's help in stimulating the thyroid action that help in raising the metabolism hence burning more calories and reducing the belly fat. Foods containing Omega 3's and Omega 6's are flax seeds, walnuts, flax oil, salmon, cod, tuna, sprouts, leafy greens, grape seed oil are magical diets to lose belly fat.

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  4. I believe I fall under the 8-frame body type. I love all the foods in the sample day you provided and eat them regularly but I find it hard to maintain eating well like this everyday simply because I don't know how to vary my diet in a healthy way. What are some good change out options for salmon and eggs? Is red meat like steak for dinner something to completely avoid?

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    Replies
    1. I understand. Red meat keep but once a week is best.

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  5. What are good options if you are a vegetarian? I put flax seed oil in my müsli every day for breakfast as to get omega 3 and i take daily supplements but I find it difficult to eat enough protein.

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  6. What should I do if I am allergy to fish? Meaning I can't eat fish and I can't take pills? I take a flax seed oil pill once a day but, I don't know of anything else I can do to supplement. Thanks

    -Betsy

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  7. I am lactose intollerant and have food sensitivies, which include eggs. My main problem is getting enough protein in my diet. Any suggestions?

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    Replies
    1. There is rice protien powder that I have used for people who cant have eggs or milk. thats a great way as well... Eat nuts and veggies high in protien.

      Asparagus

      Per serving, asparagus delivers over 3g of protein. This lanky, green vegetable is extremely versatile, as it can be boiled, grilled, steamed or fried.

      Cauliflower

      Excellent in curries and soups and equally appealing eaten mashed or as a steamed side dish; not only is cauliflower versatile and healthy but it contains 3g of protein per serving.

      Broccoli and Brussels Sprouts

      Tying for fourth place are two more examples of healthy, green vegetables: broccoli and brussels sprouts. Both of these vegetables are protein-rich, low in fat and easily prepared; making them ideal side-dishes.

      Artichoke

      Artichoke is another vegetable that is high on the list when it comes to protein content. Serving up just under 3g of protein per serving, artichokes are an excellent addition to pasta, salads and soups and provide an earthy, intense flavor.

      Watercress

      Tiny yet surprisingly rich in protein, watercress is next on the list. Per 100g serving, watercress delivers almost 3g of protein, which, for its size, renders it an excellent source of the nutrient. Perfect for salads, soups and sandwiches, watercress can easily find its way into your diet.

      Sweetcorn

      It might be slightly more calorific than the other vegetables listed here, but sweetcorn also has its benefits: Per serving, it contains almost 3g of protein and is a delicious addition to many popular recipes.

      Source http://www.3fatchicks.com/top-8-vegetables-high-in-protein/

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  8. What should I do while I'm still breastfeeding? I'm a "Heavy Ruler" right now and while I quickly lost the weight from my 11 month old, I'm working on what I never lost from her older sister. I work with a trainer 3 days a week.

    ReplyDelete
    Replies
    1. Not much you need to do but eat really healthy but dont diet. You burn soo many calories breast feeding that lowering your calories isnt great just eat good choices.

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  9. Thank you for all of the great information. What do you recommend for those that are gluten intolerant? No bread or crackers.

    Kim

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    Replies
    1. http://lifeplusfitness.blogspot.com/2012/03/delicious-wheat-free-food-choices.html?m=1 this is for you

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  10. I gain weight mostly around my middle, then hips, arms, legs, etc. Would I be a 2000 calorie diet? Regardless of my current height/weight? Thank you, this looks amazing-starting tomorrow!!

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  11. 5'9", 170#. I'd like to lose 20#.

    ReplyDelete
    Replies
    1. Yes 2000 is a good calorie diet for your height and weight. Make sure to workout atleast 60 minutes 5 to 6 days a week.

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  12. Hi Michelle! I'm 5'4 147 lbs, and I gain weight mostly in my butt/thighs, and then my waist, arms, etc. I would like to lose 15 lbs, and adopt a healthy balance of diet and fitness, so which diet would you suggest for me? :)

    P.s. I'm excited to start, and thank you in advance!

    ReplyDelete
    Replies
    1. Start with 2000 but make sure you are putting in the workouts big time. Read the diet plan for that intake above. When you weight drops and and your arms down eat 1500. Hugs. most important is a clean diet.

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  13. Hi, i gain weight all over, quite evenly so which diet is for me. Am aiming to lose a lot of weight as I'm quite heavy and starting with diet is a good way to go. Thanks.

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  14. Hi Michelle! First off, your blog is awesome!! Secondly, I'm 5'4 and 115 lbs and trying to gain some healthy weight/ muscle mass. Any suggestions on which diet to follow, how many calories, or any good protein supplements to use?

    ReplyDelete
    Replies
    1. If you are going to workout hard for an hr a day and are trying to build eat 2000 calories day. You can mix from 1500 on low workout days and 2000 to high workout days.

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  15. Do you have any other recipe ideas for oval frames? Or can you point me in the right direction?

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    Replies
    1. Bake off sugars and drink green tea with lemon in water. salads, fruits, lean meat, whole wheat in small portions, and brown rice.

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  16. I'm just looking to get in shape lose the extra fat. I weigh 120 and I'm just about 5' what's the beat for me?

    ReplyDelete
    Replies
    1. 1,500 calories: 750 calories from carbohydrates, 375 calories from fat, 375 calories from protein

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  17. I gain weight mainly in my stomach. I run or do HIIT 2-3 times a week and do free weights and basic cardio 2 times a week. Which plan do I need to follow? I have been under a lot of stress lately and I have put on around 11 lbs that I want off by summer.

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    Replies
    1. Go for the oval. Hugs. I am proud of you.

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  18. Hi Michelle!
    I'm 5' 8" and 145 lbs. the weight I want to lose is in my lower abs and thighs but I'm pretty sure I'm the ruler or heavy ruler body type. I'm in decent physical condition (I can run for 40 mins straight) what do you suggest?
    Thank you so much!

    ReplyDelete
    Replies
    1. I would start with 2000 calories but make sure you are working out for an hr. atleast 5 days a week.

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  19. Hey,
    I'm 5"6 and 157lbs, by the end of July I would love to see myself around 125lbs. Within the last year I lost about 30lbs but those last ones are hard to get rid of.
    I do 60 min of treadmill, 5x a week on the highest incline and medium speed as well as weights. My problem area is my stomach.. Do you have any tips on calorie intake and diet? Any work out tips are much appreciated, too.
    Thanks heaps!

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    Replies
    1. Try doing my bikini body 8 week program and do your cardio with it when you have time. If treadmill is your favorite do intervals and start a light jog routine and walking routine. Use atleast 1 incline. Diet eat clean and drink lots of water. I would sat no lower than 1500 calories and no higher than 1800. If your workouts are getting really intense and u workout longer than 1 hr 5 days a week u could do well on a lean 2000 calorie diet but stay with in the range I said and that will be a good start. Keep me posted.

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