Meal planning is very simple once you have learned the basic components of the diet.
Lets look at the steps:
- Cycle 3 low carb day with 1 high carb day and monitor your weight. Increase the number of high carb days if the weight loss is higher that 2 pounds per week. This minimizes the loss of lean body mass.
- Calculate the calorie requirements and macronutrient ratios (number of grams of carbohydrates, proteins and fats) for low carb and high carb days.
- Divide your diet into 6 meals.
- Taper the carbohydrates and include only fibrous carbohydrates for the last 2 meals of your day; ( On high carb days you may eat starchy carbs for all 6 meals).
Now I am going to list the different categories of foods so you can pick from them easily and prepare your meals: (You may want to print out these pages for easy reference)
|Starchy carbohydrates||Fibrous carbohydrates||Fruit rich in dietary fiber and simple carbohydrates|
|Green Peas |
White Sweet Corn, raw
Cream of Rice
Whole grain bread (100%)
Whole grain cereal (100%)
Whole grain pasta (100%)
Other whole grains
Red & Green Pepper
|Lean Proteins:||Dairy Products (1% low fat, skim, or non fat)||High quality fats|
|Chicken breastFish and sea food |
Eggs (Mostly whites-use one egg yolk for every 5 egg whites)
Lean red meats (Top round, lean sirloin, flank)
Cheese, cottage cheese, etc.
|Olive oil,Flaxseed oil |
Natural peanut butter,
Fish oil / fat
Nuts & seeds,
Our basic definitions:
Low carb day = 30% carbs+ 45% protein+ 25% fat (80% of total calorie requirement)
High carb day = 50% carbs + 30% protein + 20% fat (100% of total calorie requirement)