The 24-7 Diet and Fitness Program!

The 24-7 Diet Program!

EXAMPLE:

1) 10 carb exchanges

a) 1 carb exchange could be one slice of bread, 1 small baked potato about the size of a fist, 1 cup of cheerios, 3 graham crackers, 3 and a half tbsp of grape nuts cereal, 1 half cup of pasta cooked, 1 half cup of brown rice cooked.

2) 6 protein exchanges

a) These all equal 1 protein or meat exchanges,,,,,2 oz of cottage cheese, 1 oz of crab, 1 0z of turkey, 1 oz of tuna,,,,,1 oz of cheese, 1 0z of salmon,swordfish, yellowfin, mahi mahi

3) 4 fruit exchanges

a) Fruit exchanges could be 1 cup of cantaloupe, 1 small apple about the size of a small fist, 1 orange, 3/4 cup of pineapples, 3/4 cup of grapefruit, 1/2 cup of cherries, 3/4 cup of boysenberries, strawberries, raspberries or blueberries

4) 3 milk exchanges

a) 1 exchange equals 1 cup of 1 percent milk or 1 cup of low fat yogurt.

5) 3 vegetable exchanges

a) A vegetable exchange is equal to 1/2 cup of raw carrots, 3/4 cup green beans cooked, 1/2 asparagus cooked, 1/2 cup of broccoli, cooked romaine lettuce, 3 cups chopped up, tomatoes 1/2 cup chopped, spinach 1/2 cup cooked

6) 2 fat exchanges

a) I will now give ya some examples here:

*peanut butter 1 and 1/2 tbs.
*0.25 oz almonds
*1 tsp olive oil
*1 tsp canola oil

7) 8 glasses of water daily, especially in bwtween meals and during your workouts. Also, I recommend taking a good multi vitamin 2 to 3 times a day, and apex brand is a great choice.

Foods to avoid: bad fats, hydrogenated oils or fat from animals like butter, lard, bacon, hotdogs, sausage, whole eggs, ice cream, cream cheese, whole milk, gravy, cream sauces like alfredo and bernaise, sour cream, and regular cheese. These fats raise your choleterol and block the ability to burn fat. Also avoid high glycemic carbs these make ya fat and tired and they trigger the release of excess insulin like sugar, nutra sweet, white flour, cake, candies, cookies, pie, dried fruit, alcohol of any kind, jellies, popcorn, white rice, rice cakes, white flour pasta, diet sodas, regular sodas, and white flour tortillas.

With that all said and done, let me say one thing. If you have to have any of those food items that I recommend you shouldn't have, use them in MODERATION! 8-)