Boot Camp Weight Loss Plan

Boot Camp Weight Loss Plan - No Carbs after 3pm Part of the Boot Camp regime is to write down what you eat & drink everyday. For Maximum Weight Loss, you should have No Carbohydrates after 3pm. Fat burning requires long periods of time with low blood sugarso eating low-carb after 3pm gives your body this needed time and optimal body chemistry. So for Extreme Weight Loss, don't eat these after 3pm: No bread No rice No potatoes No beans No corn No pasta No cereal No bananas No melons No grapes or raisins No pineapple No sugar Just eat protein and veggies after 3pm. The Boot Camp staff also suggests these for faster weight loss: Eat immediately after the Boot Camp session when your cells are most receptive to taking in fuel. Most of your meal will go to your muscles and not to your waist... If you drink caffeine, drink it before Boot Camp. Caffeine is a powerful ergogenic aid which means it will help you burn more fat work harder and have better performance overall. *Eat nuts in very small quantities before a meal to curb your appetite. *Don't drink empty calorie beverages. Get all your calories from good healthy food *Avoid Alcohol. It lowers your metabolism. *Keep a daily food log to get the best results from your efforts. When you track what and when you are eating you get a more complete profile of how your training is effected by your food intake. *Drinking Green Tea may help boost your metabolism & help to burn fat. Its also full of antioxidants. *Get lots of Sleep. Adequate makes it easier to eat right and helps your muscles recover faster Boot Camp Nutrition Priorities: *Eat Often. Every day eat 3 meals plus 3 snacks. Eating every 3-5 hours is best for your blood sugar metabolism energy levels and fat-burning. *Eat Light. Eat only enough to support your energy needs til your next meal or snack. *Eat unprocessed foods. Choose Organic Whole Foods from nature. *Eat Protein. Getting Protein at every meal will help maintain lean tissue elevate metabolism and keep hunger at bay. What to Eat - Whole Natural Foods from Nature *Veggies: Eat them raw steamed grilled roasted or otherwise without adding oil or butter. Eat Lots! *Fruits. Eat all kinds but avoid fruit juice or dried fruit because they are too calorie dense. *Lean Meats & Proteins. These will help you hang onto your lean tissue as you lose fat. Serving size is the palm of your hand. *Low-Fat or Non-Fat Dairy. If you digest dairy well its a convenient way to get some protein & nutrients. The Good Carbs: Whole Grains, Beans & Starchy Vegetables. Eat small amounts of low glycemic carbs, since every cup is about 200 calories. You need at least some carbs in your diet, since your brain uses about 450 calories per day. Nuts Seeds Healthy Fats Eat in small quantities. Research shows that people tend to lose more weight & keep it off, if they consume 1/4 cup of nuts per day. Killer Boot Camp No No's List - Foods to avoid at all cost during Boot Camp: Alcohol Bacon & Sausage (unless lean turkey) Butter Margarine & Mayonnaise Whole Milk Cream Creamy Soups Dressings ESP. Caesar Salad Dressing All Cheese unless low fat All Sweets Cookies Cakes Candy Croissants Scones & White Breads Fast Food & Fried Foods Ice Cream Milk Shakes & Frozen Yogurt ( unless fat & sugar free) Lamb & Veal Movie Theater Popcorn Pizza

How to Eat and Lose Weight

1. Eat more fresh food! Choose fresh, nutrient-rich, healthy, low-fat foods rather than junk food. Junk food can range from burgers to those cookies that you always bought! Adding a lot of vegetables and fruits to your diet will help you, they keep you feeling full for longer than processed food so you won't even feel the need to eat loads. Also, drinking bouillon, a Haitian soup, made with filtered water will help you feel full.
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   Basketball
   Exercise every day! This could be the most difficult step to follow. But what you can do is actually start slowly then steady increase the amount of exercise. For example, today you will walk for 10 minutes, repeat this for the whole week. For the next week, double your workload. You may get leaner that way! The important thing is to get your heart rate up and start, now!
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   Feed your temptations once in a while. Go ahead and have that doughnut or slice of pizza, but before you do, drink 8 glasses water and eat a bowl of raw veggies such as cucumbers, celery, carrots, and tomatoes. They will fill you up and you will have very little room to eat the "junk" food.
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   Scrumptious!
   Consume things that have no calories. There are two things you eat and drink that contain no calories: water and fiber. The more of these you get into your diet, the better off you will be. For example, you can eat a pound of mixed salad greens with assorted raw vegetables (carrots, red cabbage, celery, broccoli, onion, etc.) with a low or no-calorie salad dressing and only have eaten 100-150 calories. This is because of the high water and fiber content of the salad and low calorie dressing. Also, eat lots of celery. It has only 8 calories, but amazingly, it takes more than 8 calories to digest it. So, you actually BURN calories by eating celery! It's not much, about 2 calories per 8 inch stalk, but it sure doesn't hurt.
   • Avoid sodas as much as possible. Instead, drink flavored water or unsweetened iced tea. Caffeine, when placed in a low-calorie beverage like black coffee or unsweetened tea, raises your metabolism and causes you to burn more calories. Too much caffeine has harmful health effects, though, so be reasonable in your consumption if you choose to have caffeine.
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   Chilli's are an example of a fat burning food.
   Include foods which burn fat for you. By choosing your foods carefully, you can drop the pounds without going hungry. There are many foods out there that are proven to help you to lose weight, foods such as chilli, green tea, berries and whole grain, can do various things to help you to drop the pounds, by avoiding insulin spikes and keeping your metabolic rate going. Click here to find out how to fit them into your everyday diet.
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   Have broth-based soups. They are relatively low in calories. A commercially-available ready to eat "chicken and stars" soup may only have 80 calories for 1 serving, much less than diet "meal shakes" or nutrition bars.
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   These may help you.
   Practice good eating habits. Always use utensils and sit at the table. This stops you from eating precariously. Eating with your hands will mean that you take in more food in one scoop. Don't forget to eat slowly and stop when you're full. Similar to the above step, if you can't stop, drink up! Maybe your body is thirsty and hungry no more! Also, you can do any other chores (other than eating). For instance, go shopping, or play badminton with your friend, or play games on the computer!
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   Drink more water.
   Drink more water. Often we mistake thirst for hunger which means we eat when it's not necessary. By keeping yourself well hydrated you'll feel hungry less as well as getting a clearer complextion and shinier hair.
9. Spread out your diet! Eat more small chunks of meals, rather than 3 big meals. If you eat 100-150 calories or so every two hours, your body stays in a higher-metabolism digesting mode. This allows you to burn more calories than eating just 3 meals a day.^[1]
10. Record what you eat! This is a simple yet very powerful exercise to open your eyes to see whether you are keeping up with the dieting plan. Often, we tend to overlook those snacking we do between meals and really think that our diet is failing us. But the truth is there can be many petty things that we do that really affect our dieting plan. For example, one might skip breakfast 3 times a week without being conscious about it. Studies have shown that if you eat breakfast, you tend to eat proportionally fewer calories the rest of the day. Without a record, it might seem like you are doing all the right thing, yet fail miserably in your dieting plan.^[2]
11. Make vegetables a major part of your diet plan! If vegetables are not a major part of your diet, it is time to reconsider. Studies have shown that vegetables can play an important loss in losing weight. This is because vegetables are high in water and fiber and low in energy density.

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