Your Body Type, Your Diet Plan

 The healthy eating plan I have listed below has a high calorie count for those who are exercising and need to lose weight.


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To lose inches you must watch your fat intake. Your body can store fat easy but it takes a lot more energy to store carbs and protein, because of this, you’re more likely to burn those calories off. A diet rich in complex carbohydrates, such as whole-grain cereals, lentils and beans; lean protein, such as chicken or fish; and fruits and veggies will help melt off excess pounds.                             

1,500 calories: 750 calories from carbohydrates, 375 calories from fat, 375 calories from protein


Meal Idea (this is what a day could look like)
Breakfast
1 serving of home made oat meal.

Not instant oatmeal. (instant will have sugar already in it and you want to add your own honey or sugar to watch your intake)
1 medium banana

Snack
6 wheat crackers
1 mozzarella cheese stick



Lunch
Sandwich: 2 slices whole wheat bread or flax seed bread with 1 teaspoon light safflower mayonnaise, 2 ounces lean deli roast beef, 1 slice reduced-fat cheese, lettuce and tomato
5 baby carrots
10 celery sticks
1/2 cup grapes



Snack
1 cup coconut yogurt or light yogurt with 1 cup blueberries



Dinner
4 ounces skinless, boneless chicken breast, grilled and topped with a salsa made of 1/2 cup black beans and 1/4 cup diced tomatoes
1 cup steamed green beans
1 cup mixed green salad and 2 tablespoons shredded low-fat cheese tossed with 1 tablespoon low-fat dressing
1 whole wheat roll



Dessert
1 almond milk chocolate pudding cup or low fat organic chocolate pudding cup.



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Your plan will be high in healthy fats and lower in carbs. Heart-healthy monounsaturated fat, found in nuts, avocados, and olive oil, has been shown to decrease inflammation, which has been linked to disease, while increasing your body’s ability to burn fat. Carbohydrates, even the whole-grain kind, raise insulin levels in the body.


1,500 calories: 600 calories from carbohydrates, 525 calories from fat, 375 calories from protein


Meal Idea (this is what a day could look like)


Breakfast
1 egg, scrambled with 1/4 cup spinach and 2 tablespoons mozzarella cheese
1 slice turkey bacon
1 slice whole wheat toast with 1/2 teaspoon butter or skip it the butter.


Snack
1 small apple
1 tablespoon almond butter


Lunch
Salad: 2 cups mixed greens, 1 tomato, 2 ounces sliced cooked skinless chicken breast, 1 hard-cooked egg, 1/2 avocado, 1 tablespoon reduced-fat feta cheese tossed with 2 tablespoons reduced-fat Italian dressing
6 whole wheat crackers


Snack
1 small apple
1 piece string cheese


Dinner
3-ounce chicken breast marinated in 1 tablespoon Italian dressing and grilled
1 small baked potato, with skin, topped with 1 tablespoon each light sour cream and chives
1/2 cup steamed broccoli with 1 teaspoon olive oil


Dessert
1 cup coconut yogurt or light yogurt mixed with 2 tablespoons bran cereal and 1/2 cup frozen blueberries.

All Other Shapes

This plan is about eating for health. You will do well on a diet that incorporates healthy fats, which may decrease the risk of cardiovascular problems. I recommends eating fish, olive oil, nuts, lean protein, and complex carbohydrates, such as fruits, veggies, and beans.

2,000 calories: 800 calories from carbohydrates, 700 calories from fat, 500 calories from protein


Meal Idea (this is what a day could look like)

Breakfast
Omelet made with 2 eggs and 1/4 cup each chopped mushrooms, bell peppers, and shredded mozzarella cheese
2 slices turkey bacon
1/2 whole wheat bagel with 1 teaspoon butter or skip that all together.

Snack
1/4 cup each raisins and almonds or one apple cut up with almond butter.


Lunch
1 cup black bean dip with 14 whole wheat chips
Salad 2 cups spinach, 1/3 cup sliced veggies, 1 sliced hard-cooked egg, 1 chicken breast grilled and cut. 2 tablespoons vinaigrette dressing
Snack
1 cup high-fiber cereal
3/4 cup Coconut milk, almond milk or nonfat milk


Dinner
4-ounce salmon fillet brushed with 1 teaspoon each honey and light soy sauce and grilled
1/2 cup cooked brown rice
1 cup mixed green salad with 1 tablespoon chopped walnuts and 1 tablespoon Italian dressing


Dessert
1 cup coconut yogurt or light yogurt with strawberries

 

About Michelle M. Freeman

Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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