Fat Loss Seminar Part 2

Supportive Choices Lean Proteins: Eggs Sea Bass Chicken breast Sushi / Sashimi Turkey Breast Halibut Tuna Tilapia Shrimp Grouper Lobster Mahi Mahi Cod Lean Salmon Fat Free Dairy Products Swordfish Veal Shellfish

Supportive Choices Starchy Carbs: Potato Cream of Rice Cereal Corn Brown Rice Sweet Potato Jasmine Rice Peas Basmati Rice Oatmeal Couscous Corn Tortillas Whole Grain Breads Whole Grain Pastas Cream of wheat cereal Black Beans Wheatina Pinto Beans

Supportive Choices Fibrous Carbs: Broccoli Onions Cauliflower Asparagus Carrots Spinach Green Peppers String Beans Yellow Peppers Cucumbers Red Peppers Celery Mushrooms Artichokes Cabbage Brussels Sprouts Kale Turnips Scallions Leeks Bok Choy Arugula Romaine Lettuce Zucchini

Nutritional tips for Success Have written precise goals with a deadline. Eat every three hours Have a protein, carb and fat at each meal Drink 2 quarts of water a day. fiber grams per day. A multi-vitamin and Omega 3 everyday Keep a journal Figure out how many you need, and track calories per day ( fitday.com ), you can also Google Harris- Benedict Equation and find the formula. Subtract 20% to find ideal deficit that avoids starvation response. Figure out 50%cho,30%pro, 20%fat (449) to find grams needed per day. Go to 40/40/20 for occasional periods of faster fat loss.

Myths and Misleading Media Fat free cookies that make you fatter Quack infomercial products Miracle pills and potions Strength training makes you bulky

Go to part 3 for Functional Training, Core, and Keys to Fat Loss