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3-2-2- EATING PLAN FOR LOSING BELLY FAT: EAT MORE, EXERCISE MORE
3 Meals per day
2 Snacks per day
2- double the starch intake 1x per day and after a workout.
Your plate should be half vegetables, ¼ protein and ¼ starch. Or, for every 3 bites of vegetables, take 2
bites of protein and 2 bites of starch.
EXAMPLES OF GOOD FOOD CHOICES: How you prepare it matters!
VEGETABLES: (1/2 of your plate): Seek fresh options and avoid canned.
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Leafy greens: romaine lettuce, spring mix, kale, etc.
You can mix these with olive oil, vinegar and a dash of seasoned salt for an alternative salad dressing.
Salads are best with a variety of chopped vegetables (colorful peppers, tomatoes, cucumbers, celery,
avocado, mushrooms, etc).
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Broccoli, Cauliflower, Brussels, Okra, Asparagus, Green beans, Summer squash (yellow),
zuchinni.
Can be steamed, grilled or roasted. Dress with olive oil not butter. If grilling or roasting, toss with olive oil
and sea salt. You may also use some lemon or lime juice to season. Grill/roast until tender.
PROTEIN (¼ of your plate): Should be baked or grilled. Never fried!
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Chicken: breast, thighs, legs, wings
You can leave the skin on when cooking to enhance moisture retention, but do not eat it.
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Fish: Any kind, including shellfish like shrimp. Tuna salad is ok, but use no more than 1 Tb of
mayo to prepare.
Red meat: hamburgers, steak, roast beef.
Eggs: hard boiled, sunny side up (using olive oil spray and a small pat of butter in the pan is ok)
Pork: Chops, tenderloin, butt roast, pulled. Limited ham and bacon.
Greek Yogurt
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GRAINS/STARCHES (1/4 of your plate): This one is tricky! Avoid refined grains and limit gluten intake.
Best options:
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Quinoa (also a good source of protein. Can be mixed with rice for a different texture and flavor).
Rice: Wild and brown is best.
Pasta
Potatoes: always bake or roast with olive oil, do not fry. Avoid packaged (boxed, instant or
French fried) potatoes.
Sweet potatoes and hearty squash: DO NOT ADD SUGAR. Use olive oil, butter and sea salt to
season.
Fruits: Any fruit is good, but eat only fresh or frozen fruit. Dried fruit is okay but avoid added
sugars and colors. Avoid canned fruit.
Oatmeal and granola
DAIRY: Seek out organic options if possible. Avoid added sugars.
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Milk: 2% or less fat is okay.
Greek yogurt: good source of protein and probiotics and is more filling than regular yogurt.
Seek plain varieties and sweeten with local honey if desired.
Kefir: Great probiotic source.
Cheese: Avoid processed cheese like Velveeta and spray cheeses.
FOOD TO AVOID:
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PROCESSED ANYTHING: If it can’t be grown or it’s made in a lab, don’t eat it.
FRIED FOODS
GMOs
ARTIFICIAL SWEETENERS- Diet soft drinks are not better than regular soft drinks.
Limit bread consumption and avoid white bread.
Additional tips:
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Preparation matters! Avoid anything that is breaded, deep fried or covered in gravy.
Your daily needs will vary. Listen to your body.
Splurging on occasion is okay! Just don’t overdo it. Also don’t beat yourself up over one day of
poor eating. You can get back on track the next day.
Use sea salt instead of regular table salt.
Local honey is a great sweet treat to have on hand.
Limit use of refined sugar. Choose natural sweeteners like honey or real maple syrup.
Remember that diets don’t work, but lifestyle change does.
Enjoy your food.
Look for Paleo recipes for good snack ideas.
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HUNGER, ENERGY AND CRAVINGS (HEC):
On a scale of 1-10 with 10 being high and 1 being low, rate the following:
How hungry do you feel? Rate your level of hunger and cravings: ________
How much energy do you have? Rate your level of energy: ______________
Body shape: waist to hip ratio: _____________________________________
For women, ratio goal is to approach 0.7
For men, ratio goal is to approach 0.77