Fat loss diet plan Name: Mary Smith Sex: Female Age: 32 Bodyfat % (approx): 17% Target: 13-14% This is a typical regime for someone that wants steady but definitive fat loss. The target is a 45% reduction in body fat which is quite achievable in 4-6 weeks (even quicker depending on metabolism). Diet DO NOT EAT - AVOID 100% • • • • • • • •
Chocolate Salt Cookies Biscuits Pastry Fruit juices High fat products over 5% saturated fat i.e. yoghurt, high fat meats, fried foods Don't over-eat
Try and replace wheat and gluten products for gluten free products. Wheat and gluten blocks the correct absorption of other foods in many people (many does not mean all but a great deal of the population) RULES • • • • • •
Do not eat if you are not hungry If you are dying for a sweet between meals have some dried fruit or a banana If you are hungry and you have just eaten, have some nuts If you crave sweets after a meal have a diet Coke Drink at least 8 glasses of pure water spaced throughout the day Cut down on caffeine. 2-3 cups of tea/coffee a day is maximum allowed!
UPON WAKING UP •
1 full glass of water
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