Tuesday, November 13, 2012

8 Weeks to Clean Eating (Week 3)

I know that I am late with posting this weeks challenge update and new weekly challenge; however, Brianna had her four month shots yesterday so I was nurturing my fussy, slightly feverish baby all day... my apologies!

I now understand why we had 2 free days for last weeks challenge!!  It was so difficult for me to figure out what to eat for 5 or 6 mini meals per day.  So I truly struggled with this week and I gladly took advantage of my two free days.  Although I struggled with the 5-6 mini meals, I was still able to keep away from junk food, choose healthier foods, drink tons of water, work out and I did adhere to the no eating 3 hours before bed rule.  With that said I am down another 3 pounds!  Yay me.  I'm moving right along and it just goes to show you that by making small changes to your diet can have a positive affect on your weight. 

For this weeks challenge:

Eat some colorful, low-density food at every meal. These are foods that take up a lot of space without a lot of calories. Veggies are the most obvious example. You can eat a salad bowl overflowing with lettuce and veggies and you most likely won't exceed 100 calories. By eating low-density foods like veggies and fruits, you'll keep your portions under control naturally, because they have very few calories for their size. Conversely, high-density foods, like chocolate and butter, are loaded with calories in even the smallest amounts. So beware of salad dressings and other things you add to salads and veggies. Only add enough for flavor; don't fill up on them. When it comes to live foods, the richer the colors, the fresher the products tend to be. Try to eat a variety of colors in your diet. This simple and somewhat random act will help ensure that you're covering your bases, nutrient-wise.

Free Days: Only 1 this week...Boo

Weekly focus: Protein at every meal. This becomes even more important as you eat more low-density food, because protein tends to be high-density. Many veggies have a lot of protein, but the quantity you must consume starts to become prohibitive. Try to get some protein—meat, dairy products, nuts, seeds, or legumes—each time you eat, especially when you're working out hard, because you need to repair broken-down muscle tissue. Frequency of protein consumption is even more vital for women, who aren't able to digest as much protein at one time as men are. It's almost impossible to get all your necessary protein at one or two meals, so try to get 10 to 20 grams of protein each time you eat.

Week 1: -2.5 lbs
Week 2: -3 lbs
Week 3:
Week 4:
Month 1 Sub-total:
Week 5:
Week 6:
Week 7:
Week 8:


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