IMPORTANT - Nuts and seeds..
Getting the proper oils will keep your body functioning at a good pace. You should take 1 tablespoon of pure flax seed oil every morning. A great way to get oil though, is by eating nuts and seeds..but dont overdo it. Some are also high in fat.
IMPORTANT - Fiber..
Getting the right amount of fiber will keep your bowel movements regular, flush your system, and make you feel "clean".
Fibergy and
Psyllium (pronounced silly-um) are great.
IMPORTANT - Portions..
You'll have to adjust your calories according to your BMR, I'm using general numbers (although they should work for most people regardless)
Your breakfeast should be between 250-450 calories. In the moring your metabolism needs a jump start...so for all of you anti-breakfeast people; learn to love it
. Not eating breakfeast means you'll start the day out in the negatives. You should eat a balanced meal of vegetables, one or two fruits, a couple eggs or another source of protein and a glass of water.
Depending on when you get up, you should have a snack between breakfeast and lunch. So assuming you were up at 8-8:30, around 10 you should have a small cup of yoguart and some fruit, or something along those lines.
Lunch will be another larger meal..between 300-450 calories. A large source of protein (such as a grilled chicken breast) and a salad would be perfect. You could also have grilled veggies, or dip them..whichever. Meats and vegetables are great together.
Assuming you ate lunch at 12 or 1pm, that means you'll have around 5-7 hours before dinner. You should be eating every 2-2 1/2 hours, so a fruit and/or vegetable snack would be good a couple hours after lunch..and another about an hour before you eat. Either one of them could include some nuts/seeds, vegetable juice, or anything that's homemade and low fat, like hummus.
You can either use up the rest of your calories at dinner, or save some for a fruit/veggie snack later on (an hour before you go to bed or so.) The whole "dont eat after 7, 8, 9 PM" thing is a myth..this will not have much effect on you since you basically starve for 6-10 hours everynight (you can refer to the Zone diet for more info.) Basically just have another balanced meal.
I havent included a proper meal plan because I'm too lazy to write one out. If you want one; ask and I'll try and throw something together ASAP.
So there you go. If you have any questions, feel free to ask. Like I said above, I'm not a dietition; I dont have all of the answers.
This was written my ME, and so far is exclusive to this site and www.teenspot.com. Do not reproduce or repost this elsewhere without my permission, or at least refrencing my email (kdovlet@hotmail.com)
Thx.