How to lose weight and diet right

1. LESSON FOUR
THE CORE OF THE MATTER

2. THE CORE OF THE MATTER

7. Neck:
Bust:
Wrist:
Arms:
Waist:
Hips:
Thighs:
Calves:
Ankle:

8. PLAN TO DRINK LOTS OF WATER

11. THE TRICK
 “treat” yourself on occasion
 when you feel like you deserve it
 Make healthier choices throughout the week
 Eat only until you are satisfied.
 Listen to your body’s needs

12. Choose Smart

14.  CHOOSE ONE
MODERATION! MODERATION! MODERATION!

15. SWEET CRAVING
 One homemade oatmeal raisin cookie
 One slice of angel food cake frozen
yogurt with fresh fruit
 One bowl of fruit with on tablespoon
of whip cream

16. Best Protein Choices
• Skinless chicken
• Turkey (white meat)
• Beef and pork products
• *Look for beef with the word loin or round in them for the leanest options.
• Top sirloin, bottom/top round beef, pork loin
• Bison
• Venison
• Vegetable patties
• Skim milk
• Low-fat yogurt
• Low-fat cottage cheese
• Legumes
• Nuts and seeds
• Eggs
• Peanut butter
• Raw vegetables
• Tofu
•

17. Simply Put
 High-protein, low-carbohydrate diets can be dangerous to your
overall health due to high ketone levels and lack of the primary fuel
source for the brain.
 Carbohydrates are needed to reach fat stores and help in building
muscle, and without this important macronutrient, you will suffer.
 High ketone levels due to high amounts of protein can lead to
damaged organs if untreated.

18. Best Proteins
 Lean beef
 Venison
 Bison
 Chicken
 Rabbit
 Turkey
 Eggs
 Fish
 Legumes
 Tofu
 Nuts
 Seeds

 Raw vegetables are good choices for those who do not prefer animal product.

19. AFTER 7:00 P.M.
 Do not deprive yourself of your typical amount of calories because your busy schedule pushes you to
eat dinner past 7:00 p.m.
 Choose foods listed below that do not disrupt your normal sleep-wake cycle, and do not overindulge.
Eat until you are satisfied enough to sleep well.
 A daily eating pattern with three well-portioned, healthy meals and two snacks is best, and
consuming those calories before 7:00 p.m. is a good rule of thumb to follow.
 At night our bodies are tired and do not digest food for use immediately like they do for our morning
meal.

20. Best “after seven” maintenance foods: Foods marked with asterisks
are best for reduction.
 Oats*
 Corn
 Rice
 Whole-wheat pasta
 Vegetables *

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