Bedienungsanleitung Thane 3 minute legs (Seite 14 von 21) (Englisch)

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ThE 4-WEEk FAT-LOSS DIET pLAN

USER’S GUIDE

SUGGESTED ShOppING LIST

Meat, Fish and poultry

• Skinless chicken breasts

• 99% fat-free ground turkey

• Lean beef filets

• Lean pork chops

• Chunk white low-sodium tuna in water

• Fresh fish (Salmon, snapper, halibut, flounder,

albacore)

• Shellfish (Shrimp, scallops, crab)

• Low-sodium, low-fat deli sliced turkey, ham, roast

beef

Dairy

• Laughing Cow cheese wedges

• Low- or no-fat cheese

• Skim milk

• Low- or no-fat string cheese

• Light yogurt, plain

• Low- or no-fat cottage cheese

• Eggs or packaged egg whites

Dry goods

• Wild or brown rice

• Beans (canned or dried)

• Whole wheat bread products

• Wasa whole grain crackers

• Dry oatmeal (plain)

• Kashi-Go-Lean cereal

• All natural bran cereal

• Whole wheat pasta

• Raw nuts

• Olive oil

• Fresh ground or reduced fat peanut butter

• Low sugar or sugar free jams and spreads

• Non-fat cooking spray

Fruits and vegetables

• Broccoli

• Asparagus

• Tomatoes

• Cucumbers

• Lettuce

• Peppers (red, green, yellow)

• Avocado

• Onion

• Sweet potatoes

• Green beans

• Apples

• Berries

• Spaghetti squash

• Carrots

• Zucchini

• Yams

• Spinach

• Mushrooms

• Lemons

Spices, dressing and condiments

• Balsamic vinegar

• Fat free or light salad dressing

• Extra virgin olive oil

• Garlic powder

• Tabasco sauce

• Mustard

• Non-fat or light mayonnaise

• Low-sodium soy sauce

• Ground pepper

• Mrs. Dash spice blends

• Mrs. Dash 10-minute marinades

The Plate Plan

Portion control can be a tricky thing to figure out,

especially in our society of super-sized everything.

To determine proper portions of protein, carbs, and

fats, use the Plate Plan.

Imagine a plate. Then - Fill ¼ of it with protein.

Your protein should be about the size of a deck of

cards or the palm of your hand.

Fill ¼ of it with starchy carbs. This amounts to

about 1 cup of cooked oatmeal, 1 medium fruit, or

one slice of whole wheat bread.

Fill ½ of it with veggies. This amounts to about 1

cup of broccoli or 2 cups of salad greens.

On the side of your plate, imagine a large spoon.

Then - Fill that with dietary fat. This is about 2 tbsp

of reduced fat peanut butter or a golf ball sized

scoop of avocado.

Meal Planning

Break your daily food intake into three meals and

two snacks daily. It might sound like a lot, but think

of your body as a fireplace: you want to keep the fire

(your metabolism) burning all day long. In order to

do that, you’ve got to keep throwing logs (food) onto

the fire. By spreading your meals out during the

day, you’ll keep this fire burning hot, elevating your

metabolism and burning tons of fat over the long

term. You’ll also never ‘crash, and feel like you’re

starving. Prepare your food ahead of time and pack

it in a small cooler to carry with you to work, on a

hike, or to the kids’ soccer games to avoid the lure

of the drive-thru window.

This diet plan was created for an average

women’s body size. For men, the diet plan would

need to be adjusted accordingly for their body

type.

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Thane 3 minute legs Seite 14

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