My Diet Plan - Starting Over

Kat:)

Zuzana I Love You!! I am going to print this out and follow this myself!! I have to ask you though. What Protein shakes do you drink, if any? I tend to lean towards a protein shake that is lower in calories. Anyone else?

Anonymous

I am currently using a protein shake with natural vannila flavour that is very low in carbs and fat. I like to mix it with one glass of unsweatened almond milk and 1 teaspoon of flax seeds. It’s really good, but I am currently looking for a high quality whey that doesn’t have any flavour so that I can mix it into my salads as a substitute for meat or egg whites.
- Gogo
  
  You might want to try hemp protein powder…it’s not neutral but it’s got an earthy flavor that isn’t bad on salads. Alternatively, just get a bag of hemp seeds and throw those on, they are nutty and good and contain protein and good fat :)
- Kat:)
  
  I have never heard of Almond Milk. What are the calories on that? I usually drink my protein shake with skim milk or water. I have never thought of using it with my salad that is a great idea :) Zuzana Thank you so much from the bottom of my heart for all you do for us here!!
  You are Total Inspiration!!
  Love,
  Kat
  - Lydia
    
    typically only 90 calories in Almond milk (8 oz)
    - Kat:)
      
      sounds good gonna give this a try :)
    - Annie_B
      
      If you get unsweetened almond milk, there’re 40 cal. only in 8 oz.
- mag
  
  zu!, try with the protein shake of herbalife, it doesn’t have flavor, it’s very good y love it!
  hey, when do you drink this shake guys?? in the breakfast??, or snack?
  
  I am on this challage 10000%!, my favorite dessert is limon pie!!
  thanks for everything!
Anonymous

I am currently using a protein shake with natural vannila flavour that is very low in carbs and fat. I like to mix it with one glass of unsweatened almond milk and 1 teaspoon of flax seeds. It’s really good, but I am currently looking for a high quality whey that doesn’t have any flavour so that I can mix it into my salads as a substitute for meat or egg whites.
Anonymous

I am currently using a protein shake with natural vannila flavour that is very low in carbs and fat. I like to mix it with one glass of unsweatened almond milk and 1 teaspoon of flax seeds. It’s really good, but I am currently looking for a high quality whey that doesn’t have any flavour so that I can mix it into my salads as a substitute for meat or egg whites.
Anonymous

I am currently using a protein shake with natural vannila flavour that is very low in carbs and fat. I like to mix it with one glass of unsweatened almond milk and 1 teaspoon of flax seeds. It’s really good, but I am currently looking for a high quality whey that doesn’t have any flavour so that I can mix it into my salads as a substitute for meat or egg whites.

mbc3

I’m in!!

http://zoe-in-wonderland.blogspot.com Zoe Quixote

is espresso a problem? and are nuts a “lean” protein (since i don’t eat meat)?

http://profiles.google.com/marlla.singerova Marlla Singerova

hey Zoe:) What I found on the internet after some time spent searching for a lot of nutritional advice and answers to my questions is, that if you are a regular coffee drinker, it shouldn’t be a problem with a cup or two a day. You just have to be careful with sugar or milk. As Zuzana said, you better make it black/esspresso. I love my coffee too and sometimes I drink it before workingout to give me that often needed kick:-)
Nuts are great source of protein but contain a lot of fat, even though the good one. When eating nuts, stick to a small handful because it’s easy to eat a half a bag of cashews or almonds (my case:) without even thinking of the amount of calories, fat, and protein packed in.
Hope it helps:-)
- http://zoe-in-wonderland.blogspot.com Zoe Quixote
  
  oh, it’s true…so hard to control! they’re so tiny!
  :D
  i’m a bit of a black-espresso addict, though, too…. i don’t like stuff in my coffee anyway, so if that’s the only problem, that’s good :)
  thanks!
  - http://twitter.com/karmalaluna Arika
    
    Also soybeans and lentils have plenty of protein in them. They are my daily source of protein along with egg whites if I’m in the mood to make those. (and if you’re not a vegan lol)

http://zoe-in-wonderland.blogspot.com Zoe Quixote

is espresso a problem? and are nuts a “lean” protein (since i don’t eat meat)?

http://zoe-in-wonderland.blogspot.com Zoe Quixote

is espresso a problem? and are nuts a “lean” protein (since i don’t eat meat)?

http://zoe-in-wonderland.blogspot.com Zoe Quixote

is espresso a problem? and are nuts a “lean” protein (since i don’t eat meat)?

http://delightfultastebuds.com Jos

My eating plan is fairly straight forward and simple: eat fresh veggies, meat, eggs (including the yolks) and healthy fat and avoid all processed foods (I consider whey and protein shakes are processed foods), grains, gluten, and legume. For post workout meal, I rather eat sweet potatoes & lean protein as they’re more nutritional dense than oats/breads etc.

By eating nutritionally dense food (meat and veggies and healthy fat like avocado/coconut oil/ well sourced animal fats), I keep feel satiated for a long time, thus no need to graze every 2-3 hour. Eat only when I feel hungry. :)

http://zoe-in-wonderland.blogspot.com Zoe Quixote

isn’t the idea of eating every three hours to boost the metabolism?
- Vala
  
  Hey Zoe,
  yes, this is the idea, but it’s not necessarily true. Look up intermittent fasting and you’ll learn that your metablism does not decrease even after a day of fasting.
  I think everyone should eat the way it works for them :)
  - http://zoe-in-wonderland.blogspot.com Zoe Quixote
    
    oh, i wasn’t judging! i am only trying to pay attention to the ideas… i have also heard about intermittent fasting, so honestly, it’s confusing…. ?
    - http://delightfultastebuds.com Jos
      
      Here’s a good post regarding Intermittent Fasting on Mark’s Daily Apple http://www.marksdailyapple.com/fasting/ – indeed IF (Intermittent Fasting) is not for everyone. You need to have your blood sugar level stabilize and get your stress level hormone in check. I personally don’t do IF, but there are couple times I did IF unintentionally because I was simply not hungry and didn’t want to eat anything :)
    - http://zoe-in-wonderland.blogspot.com Zoe Quixote
      
      thanks :) i will go and read it :)
- http://delightfultastebuds.com Jos
  
  You can read it more regarding meal timing here: http://www.marksdailyapple.com/meal-timing/ He did a pretty good job doing it.
  - Lydia
    
    I actually think he sums it up super well as follows: ( thanks for posting his link Jos- we really just have to do what works for each of us individually!)
    
    In the end, it all comes down to doing what works for you. I’ll admit that IF is a great tool for people who thrive on it. I like throwing in a fast here and there, because it works for me. You have to consider how these strategies work within the confines of your physiology. If something isn’t working for you, don’t “stick with it” just because it worked for others or there’s a big blog post listing all the benefits with links to rat studies and human trials. Eat a big breakfast if you need it. Eat food before your workout if you find you perform better with something in your stomach. Your needs are the bottom line – all other considerations pale in comparison. (AMEN MR.!)
Vala

I eat like this as well.
Lydia

i feel that works better for myself, and it makes sense…so how often do you eat…i’m a grazer for sure, but prob bc I don’t get enough protein with each meal…i like your post.
- http://delightfultastebuds.com Jos
  
  actually I pretty much eat 3 square meals..not big portion, just enough to fill me up and sometimes I don’t even get hungry even though it’s my scheduled meal time but still eat a little bit (especially dinner) so I won’t be starving by bed time
  
  A combo of healthy fat and protein usually keep my hunger at bay :)
  - Felisha
    
    Same for me on the not getting hungry. Some days, I forget to eat lunch because I don’t think about food all the time. I have plenty of stored fat to use, lol.
http://www.makavelina.webnode.cz Nina_CZ

I follow you Jos :) Really this is the best way of eating I ever tried. I am never hungry, I feel light all the time, I have no stomach problems, I look and feel healthy and my fatloss progress is pretty quick, and also my skin improved, I was suffering from acne on my chin and jaw lately and I was not able to heal it with anything. Since eating this “clean,” my skin got clean too, and I am sure it has a connection. No crap going in, no crap showing outside :)
http://twitter.com/misathemeb m

i eat the way Jos does :) #paleo
Ronica

Yes! That’s the way and the types of foods I eat. Listen to your body. Eat only when you feel hungry. I think you should take pleasure in eating and there’s nothing worse, IMO, to force yourself to eat when you’re not hungry.

I have to say that it’s imperative to be in tune with your body’s needs while simultaneously using nutritional common sense. If you’re hankering for nutritional empty food, ignore THAT signal and force (those are the only times I force myself to eat) yourself to eat a juicy salad with some nuts and poached chicken or a hard food like an apple or carrots! All that crunching satisfies those cravings.
http://www.dheana.com Dheana

So much of the Paleo approached resonates with me – I feel the truth in it, especially emphasizing REAL food – so important. However my conundrum is the planning. I have an office job and work out at noon, so I tend to plan and prepare my foods ahead of time so I can eat on a routine schedule. How do you eat only when you’re hungry but still work out at a scheduled time on an empty stomach… and also make sure you take an appropriate amount of food with you for the day? It doesn’t feel like my day affords me that kind of flexibility – or maybe those are just mental roadblocks to trying something new… ;-)
http://www.nanines-bubble.jimdo.com Nanine82

jos,
i really like your blog! awesome job!!
- http://delightfultastebuds.com Jos
  
  Thank you for stopping by! :D

http://delightfultastebuds.com Jos

My eating plan is fairly straight forward and simple: eat fresh veggies, meat, eggs (including the yolks) and healthy fat and avoid all processed foods (I consider whey and protein shakes are processed foods), grains, gluten, and legume. For post workout meal, I rather eat sweet potatoes & lean protein as they’re more nutritional dense than oats/breads etc.

By eating nutritionally dense food (meat and veggies and healthy fat like avocado/coconut oil/ well sourced animal fats), I keep feel satiated for a long time, thus no need to graze every 2-3 hour. Eat only when I feel hungry. :)

http://delightfultastebuds.com Jos

My eating plan is fairly straight forward and simple: eat fresh veggies, meat, eggs (including the yolks) and healthy fat and avoid all processed foods (I consider whey and protein shakes are processed foods), grains, gluten, and legume. For post workout meal, I rather eat sweet potatoes & lean protein as they’re more nutritional dense than oats/breads etc.

By eating nutritionally dense food (meat and veggies and healthy fat like avocado/coconut oil/ well sourced animal fats), I keep feel satiated for a long time, thus no need to graze every 2-3 hour. Eat only when I feel hungry. :)

http://delightfultastebuds.com Jos

My eating plan is fairly straight forward and simple: eat fresh veggies, meat, eggs (including the yolks) and healthy fat and avoid all processed foods (I consider whey and protein shakes are processed foods), grains, gluten, and legume. For post workout meal, I rather eat sweet potatoes & lean protein as they’re more nutritional dense than oats/breads etc.

By eating nutritionally dense food (meat and veggies and healthy fat like avocado/coconut oil/ well sourced animal fats), I keep feel satiated for a long time, thus no need to graze every 2-3 hour. Eat only when I feel hungry. :)

http://www.facebook.com/taryana.rocha Taryana Lima Rocha

Okay, consider me in!

http://www.facebook.com/taryana.rocha Taryana Lima Rocha

Okay, consider me in!

http://www.facebook.com/taryana.rocha Taryana Lima Rocha

Okay, consider me in!

http://www.facebook.com/taryana.rocha Taryana Lima Rocha

Okay, consider me in!

Anonymous

COULDN’T HAVE COME AT A BETTER TIME. Gosh, i am struggling… i needed this push. thanks, I’M WITH YOU!

Vera Christina Frank

Thank you zuzana for pushing me! Let’s do it together… Need some People like you around thx for Sharing!! Christina
Anonymous

exactly the same here!! :)

Zuzana, thank you so much for this!!!
We´ll do it togehter!!!
Leilany

I feel the same way! I’ve been needing to get my eating out of ‘vacation mode’ for a couple of weeks now! I just started saving any snacks for the weekend – and that’s only if I do a Saturday work out! By snacking, I mean a cupcake or bowl of ice cream… I do NOT OVER INDULGE EITHER!! I just enjoy it enough to feel rewarded for the hard work and discipline during the week! Good luck everyone who’s following!
Naomi UK

I couldnt agree more! I need to get back on track with my diet the last month has been horrendous!!
This is such a sensible approach and one that I can easily follow.
Zuzana, your uptake on green tea makes me happy, I am a strong advocate of its great powers to cleans and soothe, boosting your metabolism too.
I have been thinking along these lines and trying to get back into it but knowing that all you bodyrockers out there are doing this gives me an extra boost.
One last naughty meal with friends later then its a healthy focussed bonanza!

GOOD LUCK ALL xxx

Anonymous

COULDN’T HAVE COME AT A BETTER TIME. Gosh, i am struggling… i needed this push. thanks, I’M WITH YOU!

Anonymous

COULDN’T HAVE COME AT A BETTER TIME. Gosh, i am struggling… i needed this push. thanks, I’M WITH YOU!

Anonymous

COULDN’T HAVE COME AT A BETTER TIME. Gosh, i am struggling… i needed this push. thanks, I’M WITH YOU!

http://www.facebook.com/lillypipin Jezawix Wix

Agreed and with you Z ^^ I am generally really healthy and workout a couple times a week but feel I could step it up a great deal as I was not seeing the results I needed to see. so….
I have been following a super healthy diet and fitness regime for 2 weeks now, I decided same as you that I wasn’t supporting my health with sometimes drinking alcohol, caffine in tea, sugary sodas etc. processed food and occasional dairy :( … so all gone now.. these foods/drinks are not serving me, they are not supporting my health decisions… so they have to go!
So now ~DIET ~ I have raw fruit for brekkie and sometimes raw oats with fruit, I drink enuff water, I am having a grapefruit, lemon, orange, ginger and lime fresh juice in the mornings before running and workouts, I eat eggs for lunch :) and then for dinner I eat big plates of bean salads with sprouted beans, cooked beans, apples, avocado, tomatoes, olives, sweetcorn, these are mostly raw and taste fantastic, I add fresh raw garlic dressings and alternate here and there but they are so full of protein and perfect plant protein at that!
When I want a sweet treat I’ll blend some cashews and vanilla pods (raw) and dates and make raw vegan cream :) an blend some berries and make raw berry sauce, layer them and it tastes like trifle! AWESOME! :) plus other pudding recipes that taste like pudding but are counted as a portion of protein, but taste totally naughty!! I have a wicked raw vegan cheesecake recipe too :)

FITNESS ~ :) I’m doing 3 of your workouts and week and run 3 times a week, plus I play tennis and swim once a week too.
Plus i’m doing cold showers, skin brushing and self massage to eliminate cellulite.

I’m tired of going round in the same old routines, so now I am focused.. and every choice I make with food will be the right one, and I will make sure I do a 4 min w/o if I go out to dinner!
I have no doubt that I will succeed in my goal to be my optimum best and I won’t give up!!I have been working out with you since 2009 and you have made all the difference to my fitness levels, I’m pushing harder now and I’m grateful that you help me to push harder!

We will achieve our diet goals Z :) I am woman… hear me roar!!!!!

Anonymous

I’ve been focusing on this for the last seven months. I’ve had to experiment with eliminating certain foods to deal with joint pain and inflammation. So far the solution has been to eliminate gluten and a few other things. Which means that I have to be very organized and prepare food in advance. Just grab and go doesn’t cut it anymore. As a result I am eating ‘cleaner’ but have to eat more often. I can literally feel when my fuel gage is getting low. I tend to refuel every two to three hours depending on the energy I’m running on from my previous meal.

Basically, my joint pain is gone. This is miraculous to me. Lucky for me (?) that I have this motivation to keep me focused. I don’t over eat and find that the foods that I do eat satisfy me. I never have that over-full feeling which is uncomfortable. It can take some time to accept and understand that over-full doesn’t equate satisfied.

I don’t take supplements but my husband uses VEGA. When I read the label a few months ago I happened to come across: “Nutrient density is more important than calories – Food should provide energy, not drain it – Food should energize through nourishment, not stimulation.”
I heard myself say: “YES!” This was exactly how I was starting to feel about the foods I was choosing.
The proof is in the body: Physical recovery from exercise, body composition and athletic performance.

Remember that a treat means that it is had on occasion, not every occasion!You may fool your mind but you cannot deceive the body. Earth provides enough to satisfy every man’s need, but not every man’s greed.–Mahatma Gandhi

http://www.dheana.com Dheana

LOVE the Gandhi quote! Thanks for sharing….and yes, VEGA makes GREAT products! Canadian too! Go Canada! :) Brendan Brazier’s book, Thrive has lots of great recipes and ideas to incorporate in to any diet.

Anonymous

I started bodyrocking in the beginning of June and my diet has been the tough part. I’m going to try this and see what happens like you said there’s nothing to lose.

dedicated bodyrocker

Snap, I am exactly the same, pushing hard with regular workouts and being mindful of what I eat, so close but not quite getting my desired results after 6mnths, so I’m on day 5 of kicking up my diet a notch in a very similar way. But I also try to consume 6-8 glassses of water a day (struggle for me) every 1-2hrs have a glass plus a whey protein shake after my workout or as a snack on the run. In a few days i am actually seeing progress. Good luck, I reckon it’ll pay off!

Janessa Reimer

I definitly need to work on my diet, this came at the perfect time! i love your plan, i am going to try and follow it as well. although i do work in a hospital so i do work shift work so it’s really difficult to have set times to eat and what not. I will do my best tho!

AudraFit

Hi Janessa, I also work in the healthcare field and it is difficult at times to get in that 3rd hour meal too. I only have time for waiting for a microwave at lunch time to get in a hot meal with chicken and veggies. All other meals are usually hardboiled eggs or tuna packs for on the go, paired with a cucumber or an apple, if you need any quick ideas. Good luck :)
- Janessa Reimer
  
  Hey Audra! Thanks for the ideas! :)
  - AudraFit
    
    Your very welcome Janessa! Anytime I can help out :D

Caseykharris

I’m following your lead Zuzana! Your such an inspiration! Thanks for sharing this with us, its so hard to find role models who represent healthy bodies and diet and exercise for the right reasons!

Anonymous

This couldn’t have come at a better time….I’ve had some questions about my eating habits and you answered all of them in this post…Thank you so much for this, now I can keep pushing forward!!

AudraFit

If you can get a body like that with 70% then I can just imagine your physique at 95-100%. I’m with you all the way on this as I’ve been eating that way for some time now. My problem is the red wine. Sigh, I’m gonna try really hard to limit it for now. Speaking of, where’s my glass?

http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

hahah. I know. I just finished my glass :)
- AudraFit
  
  lol I feel better knowing I’m not the only one with this vice! Cheers!
  - Vivi
    
    Ho nooooo I’m sure you’re not. And I’m with you too ! And as you say, if zuzana has a such body with 70% what it will be with 95-100%
    But I have to avoid that it is not my plan….I eat healthy (only veggies(I cut out carbs) with protein but 3 meals a day), but I let the place of spontaneity. If friends come at home, we have a drink, or sometimes I eat a dessert. Of course somewhere, I tell me “ho no too much calories!!”, but I don’t like have a life too much checked.
    Zuzana’s plan is good but a little lack of fun for me….and it can be dangerous to be too focused on its food. :(
    Eat healthy it’s good obviously, but it’s good to boost its metabolism with other things not really “allowed”! :p
Gerrilee Schafer

I’m drinking a glass as I read this..hahahaha
- AudraFit
  
  Oh no, the secret is out! Haha!
  - melanie
    
    No offense and I don’t think anyone has brought it up and I see your comments all of the time on this site but I thought Zuzana and Freddy made it very clear (not that long ago) that they were not going to drink alcohol at all anymore? She made a very passionate statement about it and wanted to make it public knowledge to her community on this site. I think it is fine – totally fine – to have some red wine with dinner. At the same time, I think it is fair to point out the inconsistency on a topic that they both were VERY serious about (archived in the “Lose yourself workout” in March).
    - AudraFit
      
      Your right :) My apologies if I offended anyone. I respect that and I will not bring it up anymore :)
    - Lydia
      
      girl please! I don’t think you did at all…I thought it was funny and entertaining- to each his own!
    - melanie
      
      I too say “never say never cause ya never know…” – funny – and Audra you did not offend me. You seem like a very sweet kind person (you too Lydia)!
    - AudraFit
      
      Thanks Melanie! I’ve just never had a response like that and I was surprised to hear that. But, all is good.
    - Lydia
      
      Hi Melanie, I remember that, but I see it as when you (not you but people- bc most people can relate) have been out and binged, you feel totally bad and embarrassed about it, so your like “i am done, never doing it again etc…” HOWEVER, you are right it was a very passionate statement about what i also presumed was that they were never going to drink…my personal mantra is never say ‘never’ bc you NEVER know! ;)
Samantha R

Oh Audra I’m just the same – I’m into my 3rd week now and have managed to have only 3 glasses of white wine and soda (I’m off to Egypt in 4 weeks so trying to be mega good). Surely a glass or two cannot be that bad for you though, you’ve gotta have some pleasures in life – at least we’re not eating McDonalds every week!! Sx
- http://www.facebook.com/people/Romy-Wolters/100000861709577 Romy Wolters
  
  Red wine is a superfood
  
  One 5-ounce serving of red wine has 125 calories. Red wine also contains potassium, which is good for your heart and your muscles, plus fluoride for your teeth. You can enjoy a glass of red wine with the knowledge that you are:
  
  ✓ Improving cardiovascular health. The flavonoids and resveratrol in wine keep your blood vessels healthy and prevent platelets from sticking together to form blood clots. According to the Mayo Clinic, drinking red wine may prevent heart attacks and strokes. Red wine also helps to increase your HDL cholesterol (the good kind).
  
  ✓ Preventing cancer. According to the National Cancer Institute, the antioxidants in red wine may help to prevent cellular damage that results in cancer. In addition, resveratrol appears to inhibit the growth of cancerous cells in the lab.
  
  ✓ Living longer. The antioxidants that prevent cancer and heart disease may lead to living a longer life. A study published in 2008 in the Journal of Agricultural and Food Chemistry states that drinking red wine with red meat actually reduces the harmful effects of eating red meat. Other studies have found a correlation between drinking one or two alcoholic drinks each day and living longer.
  
  From: superfoods for dummies.
  
  I wish i liked wine! i don’t drink any alcoholic beverages:(
  - AudraFit
    
    Thank you for reminding me of some of the health benefits Romy!
  - Ali
    
    Cheers! :)
http://www.pure2raw.com Pure2raw Twins

I love my red wine too!! although have cut back, I am very surprised at myself too, haha
http://www.dheana.com Dheana

You’re certainly not alone Audra! In fact, my boyfriend has been out of town for 2 weeks, returned yesterday and today is his 40th birthday, so I’m celebrating with him with a drink and some grilled tenderloin. If these celebrations are just every once in a while and we’re bodyrocking and eating well the rest of the time, surely it’s okay. After all, life is supposed to be FUN, right? :)

Salute! ;)

ZoeRocker

I am 100% supportive of this goal. I would like to try this as well. I have been trying to stick to the 5 meals a day rule and the carbs after working out and all the rest of it. I just haven’t had the will power to stick with it. I too have only really been putting in about 70% if not less. I have been following your workouts for 8 months as of the 21st of this month, and this is also my 3rd day of sticking to this goal 100%. I already feel the difference. You give me the inspiration to keep going. Thank you Zuzana and Freddy for everything you do. I am so excited to be on the right track finally.

Courtney

Legumes aren’t an exception to the carb rule? That makes me very sad. As a vegetarian they were one of my main sources of protein during my regular meals. What about quinoa? Does it fall in the carb category? I consume it as a lean, complete protein too.

Anonymous

I have a question on part 4 of the plan, it says eat carbs other than veggies for breakfast and or within 2 hours after my workout. Does that mean you can eat lets say oatmeal for breakfast without working out and the rest of the day you would have to earn it. Sorry a little confused.

Jessy

Yes, you got it right.
- Anonymous
  
  Thanks so much :)

Anonymous

I have a question on part 4 of the plan, it says eat carbs other than veggies for breakfast and or within 2 hours after my workout. Does that mean you can eat lets say oatmeal for breakfast without working out and the rest of the day you would have to earn it. Sorry a little confused.

Lydia

Let’s do GAGA FOR POKER FACE!

Ok i have the opposite of zuzana, which is that i can eat veggies with all my meals but the lean protein is tough…I also have a few limitations for the following reasons:

1- I am not a huge red meat eater, nor do I like eating it much, but I do in the form of chicken, turkey, and fish- I typically listen to my body on the meat factor…

2) I have a gluten sensitivity and some food allergies, along with dairy-

3) and i try and try, but find it very difficult to eat every 3 hours- actually it’s easier to do that from bf to lunch- then lunch to dinner is challenging…

anyone else in the same boat?

http://www.facebook.com/hgordon1 Heather Gordon

This is very similar to the plan that I have been following since after Christmas. I have lost 20 lbs and have maintained my weight loss as well. Plus, since January 20th, I have been following your workouts. I am now in the best shape of my life and am happy to be turning 40 and fabulous!

In order to maintain this healthy lifestyle, I’ve had to adjust how I look at food. I now ask myself “Is this *insert food here* meeting a short term goal for me or is it going to benefit me in the long run?” For the most part I choose to eat foods that will provide my body with the nutrients it needs and I avoid those “cravings” that are just habit. When I do eat junk, it is a choice that I have made.

Our life is made up of choices. It isn’t always easy to make the right ones but if we stick to it, we can achieve anything!

Kayla

I eat 5 meals a day without issue. The routine was easy for me to get into, as I have a quick metabolism and find myself getting hungry every 3 hours normally.

What I really, really have to work on is variety. I’ve been relying a bit on protein bars because trying to keep 5 different lean proteins prepped every day doesn’t always work in my grad student routine…or my grad student budget. My staples are eggs and yogurt, then usually some sort of jerky or other meat snack stick. My evening proteins are whatever’s for dinner that night. My other issue is vegetables. I have no issue with fruits in my diet, but I really hate the taste of most vegetables (esp. raw, which 3 of my meals need to be because I’m at work). I’ve been relying on carrots, mostly. Sometimes broccoli. And tomatoes (though they are technically a fruit, I know). I’ve gotten really, really sick of salads and haven’t been able to eat them when I’ve prepared them lately.

And I cannot quit ice cream/chocolate. I’ve decided I will only eat sweets that I make, so at least I’m burning some calories while I’m sabotaging my diet.

And those are my diet woes.

Kayla

I eat 5 meals a day without issue. The routine was easy for me to get into, as I have a quick metabolism and find myself getting hungry every 3 hours normally.

What I really, really have to work on is variety. I’ve been relying a bit on protein bars because trying to keep 5 different lean proteins prepped every day doesn’t always work in my grad student routine…or my grad student budget. My staples are eggs and yogurt, then usually some sort of jerky or other meat snack stick. My evening proteins are whatever’s for dinner that night. My other issue is vegetables. I have no issue with fruits in my diet, but I really hate the taste of most vegetables (esp. raw, which 3 of my meals need to be because I’m at work). I’ve been relying on carrots, mostly. Sometimes broccoli. And tomatoes (though they are technically a fruit, I know). I’ve gotten really, really sick of salads and haven’t been able to eat them when I’ve prepared them lately.

And I cannot quit ice cream/chocolate. I’ve decided I will only eat sweets that I make, so at least I’m burning some calories while I’m sabotaging my diet.

And those are my diet woes.

http://twitter.com/cschuurr Chelsea Schuur

I love the plan! It sounds really do-able for the most part :)

http://www.facebook.com/people/Lilliana-Beltran/100000698083005 Lilliana Beltran

I’ve never really followed a diet plan but have recently been researching the topic and I’m so happy to see this post today. I’m gonna give it a try and hope I can to stick to it.

http://www.facebook.com/people/Lilliana-Beltran/100000698083005 Lilliana Beltran

I’d really like to see more recipes on BR!! :D

Uru

It’s going to be a bit challenging for me since, as a sixteen year old, I have no control over what comes into our house or what is cooked, but I feel like I can make this happen :D Something about this post makes me feel like this is a real tangible goal. I’m definitely going to step up! Thanks for the motivation Zuzana :D

Lisa

Maybe it’s time to start getting more control over what’s coming into your house. If you are a Body Rocker, you have some good, healthy advice that you could share with your family…:-)

Anonymous

Hey Zuzana,
Thank you for this post. I agree with many BodyRockers that this couldn’t have come at a better time, but would you be willing to post an example of exactly what you would eat in a typical day – breakfast straight through to dinner, including snacks?
Thanks so much,
Tammy

http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance

I will start your diet plan as well. I think it’s rounded and matches all of Zuza’s advice and is very common sense….

Gerrilee Schafer

so I wore a new pair of shorts to work today..not spankies, but they are short and fit well..my hubby told me they made my butt look great…he always says that…but at work, one of my female customers says to me…” this may sound really strange, and I don’t mean to offend, and I’m not gay, but your behind looks amazing in those little shorts “…….

I only eat 3-4 times a day, protein/fruit shake in am after workout, yogurt with fruit and pumpkin seeds with a salad for lunch, try to have a fruit snack around 4 pm, then dinner at 6 ish, small protein, lots of vegies, and a carb most of the time…very small amount of rice or pasta..the occasional spud..I do partake of a glass or two of wine in the evening…sometimes it’s really hard to keep an even food schedule at work..when you run your own business…lunch just doesn’t happen some days until 3 pm..my work is very physical, and I enjoy being active..moderation is the key to every thing..you have to still enjoy living..junk food isn’t in my kitchen or vocabulary.

http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

I’m so guilty of that too. I should start mine too. Lately, I even missed bodyrocking and this happened after I have been diagnosed to be anemic. :( I guess it’s psychological, don’t you think?

Nocar_at16

so you have to earn beans and peanuts with as well? like you do your carbs?, and what is the name of the vanilla protein powder you drink? so excited to try and stick with this lifestyle choice(not diet)

http://www.facebook.com/Latifah.Nadiyah Nadiyah Abdul

My eating is my worst enemy. I have really been focused on it lately. I cheat. I will eat skittles and then say to myself, “that doesn’t count”. Total self sabotage! excited about challenging myself.

Anonymous

Ha, ha :) I know what you mean.

Annie_B

I agree with you Zuz, when it comes to healthy eating, you need to plan ahead on what you’ll be eating.It makes so much easier when you go food shopping. Usually on Sunday, I’ll go food shopping with the kids. They get to choose what veggies/fruits thay like to eat. Come back home and spend 1-2 hours prepare all the food like cut and chop veggies and fruits, grill/ bake fish,chicken,cook ground beef/ground turkey and boil a dozen of eggs. Then I put all those prepared food in plastic containers then store them in the fridge. This way, I will always have food ready on hand just grab and go.You will tend to stick with it if you planout your meals. It makes my busy life not so crazy :) I don’t have problem with dessert, though.Seems like after I’ve cut sugar out from my diet, I no longer crave for sweet. Once in a while, if I want chocolate cake, I prefer making your chocolate banana bread :) instead of making traditional chocolate cake.Lately, I’ve been trying Paleo diet. I’m not 100% follow this life style yet but I can tell you that I have much more energy than before. My stomach isn’t gassy or bloating like it used to be. I don’t see anything wrong with the Paleo diet. It keep people away from processed crap and sugar, so that is only a good thing. Besides, I’m now enjoy veggies more :D
Here’re some websites that I love thier recipes.
http://www.civilizedcavemancooking.com/p/recipes.html
http://www.thefoodee.co/
http://www.primal-palate.com/p/recipes.htmlhttp://everydaypaleo.com/category/food/

http://www.dheana.com Dheana

Hi Annie,
I’m moving towards this Paleo/Primal idea too and just wanted to say ‘Thanks’ for the extra resources! I plan like you do as well and find it really helps my week go smoothly. I don’t have kids, but I love that you get your kids in on the veggie selection – sp smart! I also love your dessert idea and will certainly try it!
Thanks for the ideas! :)
dheana
- http://twitter.com/misathemeb m
  
  i also post about my paleo eats and am attending the healthy living summit in philadelphia aug 19th. hopefully i can come back with more info to help everyone’s quest for a healthy lifestyle x. i love paleo, i don’t feel restricted in the list and i get to eat all the ‘man food’ i want haha. i love meat!

Anonymous

Zuzana & Freddy,

Do you jump rope for 20 min after EACH workout? Does anyone else know?

I follow a very a similar meal plan, & I pack all meals/snacks for the days I work (besides dinner). I need to focus more on portion sizes, reducing coffee creamer, & earning my carbs. Thank you for this post! It will help me stay focused on my diet goals.

Anonymous

I forgot to mention that I sneak spinach & zucchini into almost everything. I use spinach in my breakfast smoothie, eggs, salads, sandwiches/wraps, puree it & add to spaghetti sauce when my husband wants spaghetti. I shred zucchini & add it to turkey burritos, turkey burgers, spaghetti, eggs, & salads. For lunch I put dinner leftovers on top of lettuce/spinach/tomato without dressing. Those are some ways I add vegetables, stretch out food, & prep my meals.

Outspotty

i’m with you zuzana

Michellekay76

In order to fit in enough veggies & protein in my day, I buy a big bag of frozen organic broccoli at Costco. It has four individual bags and I just pour in half a bag in my steamer and steam away while my fish is cooking. I don’t know if your grocery store carries these but at Stater Brothers they have 4oz individual bags of fish…but only the salmon and Maui Maui are wild….the rest are farm raised. Anyway, for two of my meals I just open up the bag a fish, throw it in a glass pan and cook For the time allotted. Then I open up a frozen bag of broccoli, throw it in my steamer and steam. I’m lucky to live in So. Cal right now but I have a huge lemon tree and so I use lemon to flavor my broccoli and fish. Lemon has a ton of Vitamin C in it and Vitamin C also promotes fat lose…look it up for yourself! I hate to cook really and this is the healthiest and fastest way I’veY found to get two really good meals in my day. I also substitute chicken tenders for the fish too. I just season and bake! If you want you can always add about a half a cup of brown rice for carbs. Anyway, hope that helps somebody!

Lu

I will start it tomorrow.

♥ BodyRocker Rachel ♥

Zuzana,

I agree with BodyRocker shannonmarie_22. This COULD NOT have come at a better time. Right now, I am starting to get VERY frustrated with myself for constantly sabotaging my workout efforts by eating poorly. I simply don’t have the willpower I used to have to diet and say “no” to unhealthy eating. Because of my lifestyle, making healthy eating choices is pretty hard–friends are always wanting to go out to lunch and dinner, there are always opportunities to party, drink, eat, snack… It’s so hard!The only way I can think of to trick myself into getting motivated is by doing some sort of challenge (maybe like a “Thirty Day Challenge”) to get myself eating like this for a period of time so that I’ll have a chance to SEE and FEEL results. Maybe then, I’ll be able to stick with it. I’m considering doing this for the month of August.Thanks for this post. Perfect timing!♥

Anonymous

Perfect Zuz this is what I need. I’m in all the way :)

http://www.facebook.com/profile.php?id=1087290102 Ashley Adams

I love your plan! Working two jobs and going to school part time is going to make mine hard, but if you have enough dedication, anything is possible.

I have a hard time getting in my greens, so I need to work out what vegetables I can stand enough to eat on a regular basis (im experimenting), and when I do, i’ll be doing the first one with you. I am adding a “cheat” meal on Sundays – if I do not keep to my diet all week, then I will give myself less of a cheat meal (instead of a handful of chips, i’ll get like three. i’ll be very unsatisfied and motivated to do better)what about your fruits?
I will be adding snacks to alot of my meal plans, as I will be driving 2 hours for school, on the job, and at classes. homemade granola bars, fruit and dip, etc.

Kelly :}

Thank you so much for this! I’m almost 15 and have just moved… again. You guys know how hard moving is, leaving all your friends, but moving often is even harder. Also, because we move to military bases with military kids, we all tend to get closer faster. So, when we left, I kind of got depressed :/ Nothing to serious, but my eating habits have definitely changed. I’ve also been living in a trailor and a boat, so my excercising has suffered. It’s been a week now, and I’m having a really hard time getting back into my routine, and getting even better. Before, I still cheated on my diet, and not much happened. But, since you’re starting over, I think I finally have the motivation to start over and go beyond what I was doing before. Just what I needed :}

http://www.facebook.com/profile.php?id=100000887451354 Veronika Schwarzova

Easy to say but very hard to stick to it. What works for me is the idea of your 30 day challenge which restarts from the begning if you fail. For me it means non stop healthy eating with occasional slip up, which is fine by me. Thanks for a great motivation Zuzana and Freddy and good luck with your challenge:D

ivy

OOOOH i love the idea of doing the 4 min workout before going out to eat!

Anonymous

Hi Zuzana,

I agree with most of what you wrote, but the a glass of wine every so often! Look a while back you and Freddy said you were going to abstinence for the rest of your lives and I in
support said I wouldn’t drink for a year. I have no alcoholism in my family and
I’m far from being an alcoholic (at most I drink about a six pack or two worth
of beer in a year). So please stay on track for at least as long as I can!

–Chris

http://www.facebook.com/profile.php?id=531080396 Karen Manchur

perfect timing and exactly what I need right now. Count me in!

Anonymous

I’m in!
I followed the diet advices strictly during approximately the last three weeks, but last week I did fall a bit off the waggon, so I’m gonna start this over with you now.
Although I can’t see where you, Zuz, would want to improve your body composition…

Saranel

I love how easy it sounds! I am gonna keep this challenge too and find a way to eat right! Super excited! :-)

http://delightfultastebuds.com Jos

I also like to workout in empty stomach (first thing in the morning). Coconut flour is great and I usually use it as a thickening agent especially if I want my omelet to be less flaky :) I tried making coconut flour dessert, but don’t think I’ll do it in regular basis. I figured eating this pseudo “paleo/primal” desserts actually triggers me to eat the actual desserts!

Ronica

I have to work out on an empty stomach too. If I even take a sip of water while working out, it sloshes around in my stomach or comes back into my throat. It’s no fun to try to swallow it down while gasping for air!

I use Kuzu root as a thickening agent. A little goes a long way. Apparently, it’s considered a “health food” and a quick google search tells me it’s effective for treating muscular aches and pains. I didn’t know that before. I’ll have to mix some into my post workout meals to see if it helps! ;)

AudraFit

Well the only tip that has worked for me is if I don’t buy it, then I can’t have it. But, I hang out with my parents 2-3 times a week and they always have it around. It’s a double edged sword that is hard for me to deny. I need to get that book by Allen Carr “The Easy Way To Stop Drinking” I think its called. I will try that and let everyone know how it goes.

http://www.makavelina.webnode.cz Nina_CZ

I have the same with junk food (chocolate, potato chips). When I have it at home, I can it all of it. I usually crave it only because I have it at home, when I don’t buy it, I don’t even think about it :)
Try that book, the smoking one is amazing!

http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

I’m with you!!!

Donna

Yes:)

Donna

Yes you should earn your carbs before breakfast:)

Jessy

No, read again. Zuzana says she’ll be eating carbs for breakfast and after working out.

Donna

Yes you can:)

Jessy

What about (healthy) fats?

Anonymous

Hi Z&F
I like to ask if I can eat anything whitin the 3 hours becouse in the morning I have no problem but in the afternoon I do straggle it feel to long for the next meal.Then I eat something I shouldn’t and I lose the power and then I feel very bad and eat more.So the next day I start all overe again.
Please help me.
Thank you all Bodyrokers.

Anonymous

Yes! This just came with my decision to wach over my diet. I think it is not just controlling your food intake, but controlling your attitude towards everything and thus increasing self-awareness. I think it helps in every area of our lives if we put our minds into it and get to know ouselfs, our obstacles and strengths. It goes so well wth Diana’s challenges! :) And yes, I guess we do not need to follow this diet 100%, the key is in PLANNING meals that don’t suit these principles. The key is SELF-AWARENESS.

Anonymous

This sounds simple and effective. Just what I’m looking for as tons of rules and restrictions make a plan too difficult to follow. Thank you.

I have one question for any of the Bodyrockers that have great diet ideas and advice out there. What protein-based foods can I have for breakfast? In the morning, non-breakfasty things just don’t appeal to me but my stomach definitely needs a filling breakfast or I feel weak. Any ideas would be most welcome.Thank you : )

Donna

The non-breakfast was hard for me to adapt in the beginning because I love toast, quinoa or oats first thing in the morning. I now have yoghurt with seeds and sultanas or a banana with almonds and a coffee. Hope this helps !!!
Jessy

Eggs, quark, greek yogurt.
Anonymous

I had the same problem and after trying different things I switched back to a small amount of carbs in the morning, mostly cereal or muesli with milk or soy milk.
I don’t want to deprive myself of anything and I also think that your body needs carbs in the morning.
Mary

Eggs! If you eat eggs/aren’t vegan, I definitely suggest eating the whole egg, not just the whites (unless you have some medical reason). It’s way, way more filling and satisfying.

Greek yogurt (FULL fat!) is totally packed with protein. Insane amount of protein. I make a fruit smoothie (frozen fruit, fresh fruit, Greek yogurt, tiny bit of almond milk or unsweetened fruit juice) for breakfast most days and it keeps me feel until my next meal.

When I spent a month in Greece I always had it with peaches and a little honey drizzled on top…heavenly! Sometimes I do that now, but usually I’ll just have a smoothie.
Natalie

Protein waffles, protein pancakes
cottage cheese pancakes – Russian syrniki – they are awesome!
cottage cheese (or low fat ricotta) bake – Russian zapekanka
frittatas – tons of variations depending on the season or situation in your fridge :)
try also mixing greek yogurt or cottage cheese in your oatmeal – makes it creamy
- Anonymous
  
  Thank you, Natalie.
  
  There are some new things for me here. I have just googled some of them and will definitely give them a go. I think I will need to be organised and devote more time to planning and preparing my meals. Still, you only get out what you put in, I guess. : )
Anonymous

Thank you Mary, Neena2, Jessy and Donna.

Great breakfast ideas there and I will definitely be able to follow them. I really like eggs and love yogurt so will give Greek yogurt a try. I have no idea what quark is so will Google that right away. Neena2, I get where you’re coming from. I normally eat cereal and try to be as ‘good’ as possible by eating Weetabix. I will try to swap this for the protein options but suppose I shouldn’t give myself too hard a time if I still eat this sometimes too.

Thank you again for taking the time.

: )

Anonymous

Omg – Zuzana – I am so glad you have the same “problem” like I have, altough, of course, I admire you so much for your existent persistance. I am also really good in doing sports regularly, – your Workouts of course, I do Bikram Yoga, Running, too. I am follow my sports regimen also 5 times a week.
It is definately my eating habits I have to work on. I love food, and I love eating but my big plus is that I also love cooking and preparing. The downside is that I am an emotinal eater and if I get tired or sad …. I crave sweets – so I eat tons of candy and chocolate which destroys my positive effort. However, I had 4 100% days of your rules stated above last week and I know I can do it, more often and for longer periods. I felt strong and powerful and I felt clean and energetic. I will join you right now and hope to see dramatic changes soon, to send you a before / after pic! Lots of love and lots of hugs to you Zuzana and Freddy. You are great friends even though I only know you via this site, but I feel closer to you than to most of my “real” friends because I can so relate. My friends don’t work out or have this “urge” to live healthly like we have in common, which often makes me sad…

Pavlina

Good luck Zuzi and to anyone else following this plan! I can’t eat 100% planned meals and not enjoy as Zuzi said ‘spontaneous’ meals. I’ve tried being strict but always fall into the diet type of mentality and end up restricting myself not only with my food choices but with my life as a whole. Life for me is much more than strict food and looking super lean, but that doesn’t mean I won’t follow anyone into this challenge – I bet there’s still loads for me to learn :)

P.S. I love the idea of doing the 4min workout before going outs and I think I will try to follow it for a while :)

Mary

I agree with all of this. :)

I think I’m going to try to do the 4 minute workout before going out too. I usually don’t shower unless I work out first — meaning if I have to go out or somewhere, I *have* to work out. But sometimes there’s some time between working out and showering (like if between them I go hiking or out to the park or some kind of leisurely activity…the heat index here is 100F + every day so no point in showering to go outside!), and 4 minutes seems easy to add on there.
- Anonymous
  
  I love the 4 minute workout idea too!

http://www.facebook.com/people/Romy-Wolters/100000861709577 Romy Wolters

I’m sorry if this is already asked but i didn’t read all 198 comments :P

Is there a reason you should eat your carbs two hours after your work out? or just because of the “earn your carbs statement” .. so if you eat carbs 2 hours before your workout for example.. will there be less fat loss or something?

Felisha

“…carb intake can, indeed, negatively impede fat burning by giving the body glucose to use instead of making it work to burn fat.
High carb meals that are not consumed directly after workouts will
generate lots of insulin. That insulin will promote fat storage once
glycogen stores are full, and it will serve to lock fat inside the fat
cells. The extra carbs will also contribute to low-level inflammation.
Though your metabolism will remain elevated for a while post-workout,
you’re essentially done working and burning the same high level of
calories. Adding carbs after the fact isn’t necessary, and they come
with a price when the body will just end up storing their energy. As I
mentioned a few weeks ago, glucose in the bloodstream has toxic implications unless it’s being stored or burned right away as fuel.” http://www.marksdailyapple.com/muscle-building-and-carbs/

If you’re fat-adapted, which you should be after a few weeks for low-carb dieting, you don’t even necessarily have to eat carbs post-workout as long as you get plenty of protein and your workouts are under an hour. Your body won’t have used up all of your glycogen stores in that time, and your body can replenish it by using the protein you consumed. If you feel like you do need the carbs, that window is when your body is most insulin sensitive and can supposedly utilize the carbs appropriately.

“One of the effects of over-filling muscle glycogen beyond what is
necessary is that swollen look, since we store three grams of water for
every gram of glycogen. And once glycogen stores are topped off, excess
glucose (carbohydrate) is readily converted to fat.”
- http://www.facebook.com/people/Romy-Wolters/100000861709577 Romy Wolters
  
  So it’s better to eat my oatmeal directly after my work out , instead of before or 2 hours after? (This is what i get from the text).. if i eat carbs, i will have to eat it after my workout directly, not before and not too long after.
  
  Thanks for explaining!
- http://www.facebook.com/people/Romy-Wolters/100000861709577 Romy Wolters
  
  So it’s better to eat my oatmeal directly after my work out , instead of before or 2 hours after? (This is what i get from the text).. if i eat carbs, i will have to eat it after my workout directly, not before and not too long after.
  
  Thanks for explaining!
- http://www.facebook.com/people/Romy-Wolters/100000861709577 Romy Wolters
  
  So it’s better to eat my oatmeal directly after my work out , instead of before or 2 hours after? (This is what i get from the text).. if i eat carbs, i will have to eat it after my workout directly, not before and not too long after.
  
  Thanks for explaining!
- AudraFit
  
  Great response Felisha!

Muriel

Sounds like advertisment…? :-(

Vivi

Yes!! That what i would like to say. To eat healthy yes! but not dieting too much.
Life is too short to give up Epicureanism ! :p

Vivi

Someone can explain me Why limit coffee??

Anonymous

I’m also interested in it. I can understand possible reasons – for example, I don’t drink coffee on empty stomach cause it is unpleasant for it (just feeling) and don’t drink coffee before bed cause it affects sleeping (a bit).
Also I understand people who limit coffee, because they can’t drink it without sugar or cream.
But why limiting black coffee or coffee with small amount of non-fat milk? Don’t understand it.

Anonymous

Why don’t you drink coffee now?

http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

This is great Zuzana. I really needed this. Like… REALLY needed this. I was doing great for several weeks eating right about 90% of the time and feeling amazing. Then we had done some traveling fat family came to visit and i find myself feeling like a prisoner of food. At least once a day I do something retarded with my diet like eating chips or a half a bag of fruit and nut trail mix (the sugary kind). I’m going to follow this with you Zuzana and commit to it 100%. I love the 4min workout idea before a treat. Who knows, maybe the 4min workout will make me change my mind. I love to be strong but why work so hard only to fail with your diet? Makes no sense. The only thing that will be hard for me is eating lean protein with every meal. I’m not big on dairy or meat. So that will be the hardest part of the challenge for me.

http://www.facebook.com/people/Juliana-Monteiro/100000539019679 Juliana Monteiro

I am passing through the same thing! I was on the right track since 15 days ago we went on vacations buffets everywhere as the days went I came with more food in my plate than I needed… Now vacation is over and because I am so unsatisfied with my current job I find it difficult to be back on track. Just like you I eat one or two things a day that I really didn´t needed today it was an icecream yesterday chocolate…
I am also going to do the challenge, for my own health:)

Anonymous

This challenge looks great!:-) But I have one problem, without the carbs during the day I probably wouldn´t be able to manage the evening without sneaking into the fringe and eating anything I´d find there:/ So for me I think if I followed it plus carbs to every meal, I´d be fine since my eating habbits are just horrible tight now, I don´t plan at all and that is bad. What do you think? Does anybody alse here have the similar problem (being without carbs)?:)

Jessy

Carbs are not some great monster that will prevent weight-gain … As long as you eat wholesome foods in normal portions, you’ll be fine.
http://www.facebook.com/people/Kirry-Kaatje/100002370762608 Kirry Kaatje

Edit. sorry, I misread. :)
Mary

I think as long as you pay attention to serving size you should be ok. I only eat three meals a day due to my work not allowing me to eat there, unless I eat from there (which I do at the most every other week because it’s not exactly healthy)…anyway, I usually eat a big bowl of fruit salad or make a fruit smoothie (frozen fruit, fresh fruit, full-fat Greek yogurt [it's PACKED with protein!], a tiny bit of almond milk or unsweetened fruit juice) every morning, which keeps me energized and full until later. I don’t have non-veggie carbs with every lunch or dinner, but when I do I’ll usually have a couple of roasted red or Yukon gold potatoes, or a piece of bread because I eat sandwiches a lot (half sandwich with a salad or steamed veggies, etc). Having those two standby starchy foods really helps me plan my meals better, because now I get to have the fun of eating different veggies all the time to go with them.

Sometimes in the morning I just need something starchy/carby, and then I’ll eat a banana or eggs (I use the whole egg, it’s way more filling that way). Both of those things have curbed that craving for me a million times. On the rare day I eat oatmeal for breakfast, I pay close attention to serving size and put a lot of fruit and spices in it so I can avoid sweeteners.
AudraFit

Hi Kristy, Zuzana is simply sharing a plan that works for her. She’s not telling anyone what they can or can’t eat. That said, she’s only allowing herself complex carbohydrates in the morning or at least 2 hours after a workout. Complex carbs are potatos, bread, oats, brown rice, etc, the list goes on and on. She is eating other carbs with all the rest of her meals so she has not completely excluded or limited those at all. Carbs from veggies is what she is going to eat with all her meals. So the point I’m trying to make here is she IS eating carbs. She didn’t mention healthy fats but I think those are very important to have in your diet as well. I’ve been trying this plan out and it is accelarating my results. Changing eating habits takes a lot of trial and error. It’s not going to happen overnight. If you really think this plan might interest you then you could try eliminating one thing that you could do without at a time. Such as, soda, I was having at least 2 or 3 a day. I started eliminating. One of those from my daily beverages and replaced it with a glass of water. Did that for one week. So on and so forth til it was a glass of water for each meal. Two years later I can say that I do not miss or crave soda anymore. Then you can move on to the next change. Baby steps are key when it comes to changing your eating habits. It’s only advice not something anyone here has to follow. Besides carbs aren’t something we should be scared of. Hope this helps :)
Natalie

Don’t be afraid of carbs! Jessy is right – they’re not monsters. And between fitness enthusiasts there is such thing as “carbophobia”! : D
Don’t be a carbophobe and start with just reducing your portions, then it’ll get easier to follow the plan.))

Anonymous

I enjoyed your post Zuzana and the way you stated your eating goals. I am going to do the same but I do have to put a little thought into it because I want it to be realistic for my life. We have five children which requires preplanning and organization to not only fit in my bodyrocking but also the food prep. I am proud to say I make it a priority and on most days I do a great job!

Besides the recipes you post, I am curious about your typical eating day. I am a creature of habit and pretty much follow the same eating schedule. I begin my day with two cups of coffee and a banana, lunch is either a mix of raw veges (yes, I dip them in low fat dressing) or a baby spinach salad with grilled chicken, sliced almonds, and tomatoes, and dinner is some type of fish, chicken, or turkey, steamed broccoli or asparagus, and sometimes a small handful of a carb (rice or pasta). During mid morning and afternoon I snack on an apple, a handful of nuts, one of your protein balls, or raw carrots. I do limit my diet soda to one per day which is probably too much. Besides the coffee and soda I finish 10-16 cups of water throughout the day ( I try to drink 2 cups every three hours, even throughout the night.)

At some point, do you think you could post a day or two of how you followed your plan. I would love to see your typical day.

Thanks!

http://twitter.com/misathemeb m

Z, no fruit at all?

Anonymous

I think that there´s really a no problem with drinking fresh juices. They´re super healthy.

mbc3

i eat chia everyday :) it has lots of omega 3, fiber, protein, and so many healthy nutrients. So good in yogurt or smoothies!

Ioana_mo86

How do you feel about mixed nuts, and especially about dried fruit. I have that as a shack sometimes, but I’m not sure it’s that good. Is the level of sugar in the fruit to high to support my diet? (I have it cause it’s a welcome change from salads, fruit, yogurt and stuff like that). Hope you answer, and thanks for everything guys :)

Ioana_mo86

How do you feel about mixed nuts, and especially about dried fruit. I have that as a shack sometimes, but I’m not sure it’s that good. Is the level of sugar in the fruit to high to support my diet? (I have it cause it’s a welcome change from salads, fruit, yogurt and stuff like that). Hope you answer, and thanks for everything guys :)

brittanyverner

You talk alot about cutting down on coffee…is drinking coffee really bad for a healthy lifestyle? I have about 2 cups a day (1 black and 1 with maybe 1/2 a cup of skim milk). I was wondering what the reasons for cutting down on coffee are? Thanks and good luck on following your diet plan 100%. I packed a bodyrock appropriate lunch for work today and I plan on sticking more to this diet plan also!

brittanyverner

You talk alot about cutting down on coffee…is drinking coffee really bad for a healthy lifestyle? I have about 2 cups a day (1 black and 1 with maybe 1/2 a cup of skim milk). I was wondering what the reasons for cutting down on coffee are? Thanks and good luck on following your diet plan 100%. I packed a bodyrock appropriate lunch for work today and I plan on sticking more to this diet plan also!

http://www.pure2raw.com Pure2raw twins

I go through periods of being good with my eats, and then traveling or something happens and I get off course. But I always look forward in getting back into my normal eats and fitness schedule. Getting back on track is important but also feel having some fun is too!

mag

Zu, I like to workout in the morning when I wake up I eat my breakfast, I wait a little time and then I do my workout at 9.00am or something like that, but the “2 hours” to eat carbs, I can’t eat carbs in my lunch, so I want to no what time do you workout? in the morning? or afternoon? before lunch? before dinner? after breakfast? please answer to me, it will help me too much
Also what about fruits!!!!?, pleaso don’t remove it for our diet! I can´t live without them :), the other day a friend told me that it’s better eat fruits in the morning than in the dinner for example, but it them everytime, maybe very late or in the lunch, when it’s better to eat them?.
Do you drink your protein shake in the morning?? or with the food?
Zu, in the snacks do you eat the same portion as lunch? or less??

[sorry for my english but I speak spanish :)]

Jessy

@4a89d907e905c4ad45fd7310caab1ea6:disqus , aunque Zuzana no coma fruta, eso no significa que tú tampoco puedes comerlo. Por favor, ten en mente que cada persona es diferente y lo que lo que funciona para una persona no necesariamente funciona para otra. Después de todo, no se trata de una dieta, sino que de un estilo de vida, y tienes que adaptarlo a tus propias necesidades, en vez de solamente ”copiar” lo que hace Zuzana. (Te respondí en español para que puedas entenderme mejor, pero no es mi lengua materna, así que discúlpame si hay algun error.)

Anonymous

Any suggestions on how to get the rest of my family on the plan?

This plan seems very simple and effective. :) Hopefully I can stick to it

Felisha

Sorry, I posted this above with intent of replying to you: http://www.100daysofrealfood.com/2011/07/07/convincing-a-reluctant-spouse-to-eat-real-food/ .
- Anonymous
  
  Thanks I’ll give it a read :) I have 4 other stubborn not-so-healthy eaters in my house…means there’s always temptations lying around haha. I used to be really strong at avoiding them…I’m working on getting my control back :)
  - Felisha
    
    Here’s a couple things about getting kids to eat paleo (a real food diet with some limitations.) You might not be interested in paleo, but I think the tips she presents should apply. I’ve got a four-year old I’m trying to wrangle. My baby girl is getting to grow up this way :) Good luck!
    
    http://everydaypaleo.com/2011/04/08/paleo-kids/
    http://everydaypaleo.com/2011/06/15/all-or-nothing/
    - Anonymous
      
      The problem I have is that I’m the middle child in the house. My dad lets me go grocery shopping and pick out some stuff, but I’m the only one really set on eliminating processed foods and sugars etc. My younger sister loves to bake, my brother is a heavy drinker, and my mom figures (since she’s diabetic) that if she’s going to have high blood sugar from things like pasta and breads (even though they’re whole grain), that she might as well die having things she enjoys, like bags of potato chips every day. Everyone in my house could afford to lose some pounds and change their habits.
      
      It’s a difficult atmosphere to change eating habits in, but I am determined! Thank you for the links, I’ll give them a read too :)
    - http://twitter.com/GabayC Gabija D.C.
      
      I have a similar problem in my house – my dad kid of seems to agree on eating healthy but my mom loves to cook (and by loves I mean REALLY LOVES A LOT) so there is always a bunch of amazing mouth watering meals in the house that I have to resist
    - Anonymous
      
      Last year in the summer time, my dad started a weight loss program and lost a whopping 80 lbs, but unfortunately he started to let my mother’s bullying get to him, so he’s gained it almost all back. She also bugged my sister when she started jogging and losing weight. While there is some support in my family for our fitness goals, it’s unfortunate that the one in my house who needs the most in terms of changing her lifestyle is the one bullying everyone else.
      
      I know how you feel about always having mouth watering stuff around – Let’s beat it together!! :)
    - Felisha
      
      Wow, I’m sure it’s a million times more difficult when you’re not the one in charge of all the meals. You may just have to focus on your willpower for a while, and hope that you inspire change in the others by the transformations they see in you. I was reading a figure competitor’s blog (can’t remember who at the moment) and she said that when she’s about to do something, she asks herself whether it will get her one step closer to her goal, or one step back. She applied this to everything – workout intensity, rest days, alcohol, food, etc. If you have to make the conscious decision to set yourself back, you could be less likely to go for it.

Felisha

Here’s a post about a few ideas this blog community used with their spouses: http://www.100daysofrealfood.com/2011/07/07/convincing-a-reluctant-spouse-to-eat-real-food/

۞ BodyRocker ♥ Beth ۞

Hi zuz, what about including healthy fats & fruit w/ every meal ??? I would really like to also talk about the Workout Nutrition – The Pre/Post WO snacks/mini-meals etc… these are extremely important issues we should/ought diccuss here on the site. I think it is very important for everyone to know the exact portions, so if you can picture like for example the size of “2 cupped hands together” & compare it w/ the salad portion pic it would be much more understandable. we also need to know the portion of healthy fats, fruit/veggies ratio etc. the timing is also very important – like fruits in the morning/immediately after the WO. & NOT including fat in your Post WO-meal… it’s REALLY important !!! so PLEASE if you can take pictures of the right portions the info here would be so much understandable & helpfull. we should also know what different meals along the day should include because it’s not always the same & the types of foods should vary. another idea to make it more clear is that you can post your daily food dairy/log so that we can see exactly what the meals should look like along the day. BTW- I don’t think that we should earn legumes (: ther’e consider as protein/meat substitue if Im not wrong…

I truly appreciate your afforts here on the site guys, thanks for all of you !!! keep it up ;)

but please consider the topics I mentioned below. they really important for me & i guess for many of other bodyrockers… so thanks again !!! have a GREAT day !!! <3 BR Beth

thisdamngirl

Hey Beth!

While it’s true that beans/legumes are protein-rich,they’re also carb-dense and hence can’t be considered a complete substitute for beef,chicken etc since those have almost negligible amounts of carbs…Sigh.So wish they weren’t though!Planning my eating would be SOOO much easier if beans and legumes were a lean protein through and through!!!:P
- ۞ BodyRocker ♥ Beth ۞
  
  OMG !!! It’s unbeliveable !!! My yummy hummus !!! …NOOO !!!
  …Just laugh ;D
  well legumes are a type of vegetables, aren’t they ??? sorry that Im confused-but should I earn ‘em or not ?
  I mean – I know that they aren’t a “complete” protein – but I CAN make it complete w/ like combination w/ dairy etc. (it goes pretty well though)
Ellen

Why should we not include fat in our post work out meal?
- ۞ BodyRocker ♥ Beth ۞
  
  U can simply google it; “post workout nutrition”… BUT I don’t want to rely on coincidentally information & I want to follow zuzana’s nutritional habits. I think these issues SHOULD & even MUST be talked about here on the site for everyone’s know. we might need a specific recovery from zuzana’s WOs… well only zuz can tell us the best options & I just want to clearly know this important basic issues. BTW sorry ’bout my pooe Eng :)
  <3 BR Beth
- ۞ BodyRocker ♥ Beth ۞
  
  U can simply google it; “post workout nutrition”… BUT I don’t want to rely on coincidentally information & I want to follow zuzana’s nutritional habits. I think these issues SHOULD & even MUST be talked about here on the site for everyone’s know. we might need a specific recovery from zuzana’s WOs… well only zuz can tell us the best options & I just want to clearly know this important basic issues. BTW sorry ’bout my pooe Eng :)
  <3 BR Beth

Anonymous

I like how you laid your plan out in a list. I like lists. I work well with lists. I have a whole list of excuses why I don’t stick to my diet plan, but i like your list a whole lot better. I’m going shopping today for food, so I’m going to make a shopping list (I told you, I like lists) of lots of bright colored fruits and veggies and lean protein. Thanks for starting over. It makes me realize its time for me to start over too. We all stumble. Thanks for catching my fall. ;)

http://www.facebook.com/people/Natalia-Schnitzel/1653000001 Natalia Schnitzel

I’m mostly going to be following this, with a couple of minor changes, such as this one:

I have been focusing too much on body composition lately. As a result I have cut out carbs entirely over the past month or so. This has caused me to become irritable around nighttime. I am slowly re-introducing carbs into my diet. However, for the sake of my sanity and those around me, it will be important to include some carbs later on in the day.

thisdamngirl

Hi Zuzana!!!! All the best with following the diet plan 100%!!! I have been sticking to it,literally like glue,cos I find out very early how well my body responds when my diet is also clean.I’ve been eating like you recommend for the past 5-6 months and let me just tell you,that thanks to your amazingly accurate,straightforward and logical diet rules,I have truly been able to reap the benefits of BodyRocking,I can literally feel my body changing week to week and feel fitter and better in leaps and bounds.

Also,thank you SOOO MUCH for the clarification about beans and legumes coming under the carbs other than veggies category.I have been avoiding them save for post-workout too,but always wondered if they should come under lean protein,but stuck to my guns cos they do contain a high level of carbs. Honestly,the only thing I truly need the will power to work on now is portion size,because I can literally stuff myself silly with veggies! Hahaaa,believe me,I can down almost an entire head of steamed cauliflower florets dressed in lemon juice and garlic!Yummy!!! But not the best thing to do either,even though it’s vege!

Lastly,despite the logistics of planning to eat every 3 hours,it’s completely do-able,trust me.I have a really hectic daily schedule once I’m out the house and am generally back home only after literally a 10-11 hour stretch on long days,but I always pack some fruit,cut-up veges and hardboil eggs or low-salt jerky/roasted anchovies etc. to take along with me.If I find myself with nothing to eat,cos I didn’t have the time to pack food,I just get the side dishes to go from restaurants and eat that alone.(I live in Asia and while all kinds of restaurants here serve good lean protein and we have tonnes of yummy vege dishes,hah,nobody eats ANYTHING without white rice,but I’ve completely switched to brown so while it’s difficult and gets you a lot of stares,especially when you eat out with no rice carbs or the OTHER FAVOURITE,deep fried white bread a.k.a roti, on the side,I just don’t give a damn anymore and chow down happily on my super-sized vege and regular-sized lean protein…hahaa:D)…Oh man,if your abs look so awesome with less than total commitment to your meal-plan,I shudder to think how much more like chiselled marble they’ll look like when you’re a month or so into eating 95% or more clean! GO YOU!!!!!!!! :D

thisdamngirl

Hi Zuzana!!!! All the best with following the diet plan 100%!!! I have been sticking to it,literally like glue,cos I find out very early how well my body responds when my diet is also clean.I’ve been eating like you recommend for the past 5-6 months and let me just tell you,that thanks to your amazingly accurate,straightforward and logical diet rules,I have truly been able to reap the benefits of BodyRocking,I can literally feel my body changing week to week and feel fitter and better in leaps and bounds.

Also,thank you SOOO MUCH for the clarification about beans and legumes coming under the carbs other than veggies category.I have been avoiding them save for post-workout too,but always wondered if they should come under lean protein,but stuck to my guns cos they do contain a high level of carbs. Honestly,the only thing I truly need the will power to work on now is portion size,because I can literally stuff myself silly with veggies! Hahaaa,believe me,I can down almost an entire head of steamed cauliflower florets dressed in lemon juice and garlic!Yummy!!! But not the best thing to do either,even though it’s vege!

Lastly,despite the logistics of planning to eat every 3 hours,it’s completely do-able,trust me.I have a really hectic daily schedule once I’m out the house and am generally back home only after literally a 10-11 hour stretch on long days,but I always pack some fruit,cut-up veges and hardboil eggs or low-salt jerky/roasted anchovies etc. to take along with me.If I find myself with nothing to eat,cos I didn’t have the time to pack food,I just get the side dishes to go from restaurants and eat that alone.(I live in Asia and while all kinds of restaurants here serve good lean protein and we have tonnes of yummy vege dishes,hah,nobody eats ANYTHING without white rice,but I’ve completely switched to brown so while it’s difficult and gets you a lot of stares,especially when you eat out with no rice carbs or the OTHER FAVOURITE,deep fried white bread a.k.a roti, on the side,I just don’t give a damn anymore and chow down happily on my super-sized vege and regular-sized lean protein…hahaa:D)…Oh man,if your abs look so awesome with less than total commitment to your meal-plan,I shudder to think how much more like chiselled marble they’ll look like when you’re a month or so into eating 95% or more clean! GO YOU!!!!!!!! :D

Annebel Wind

Hi Zuzana and Freddy,

I really like to follow the diet with you guys. The thing I find most difficult is the 5 times a day eating of veggies and lean protein. I do not know what to eat anymore without eating the same thing often. I eat a lot of red peppers, tomato’s and cucumbers. I like to eat raw veggies, but what else? I do not have the time to cook during the day, so it needs to be salad. I also eat a lot of tuna from a can in olive oil, I sometimes make a salad out of this by mixing it with apple, an boilled egg, tomato’s, cucumber, olives and whateffer I like more. But still it gets a bit boring lately.. Could use some tips and suggestions.. :D

Annebel Wind

Hi Zuzana and Freddy,

I really like to follow the diet with you guys. The thing I find most difficult is the 5 times a day eating of veggies and lean protein. I do not know what to eat anymore without eating the same thing often. I eat a lot of red peppers, tomato’s and cucumbers. I like to eat raw veggies, but what else? I do not have the time to cook during the day, so it needs to be salad. I also eat a lot of tuna from a can in olive oil, I sometimes make a salad out of this by mixing it with apple, an boilled egg, tomato’s, cucumber, olives and whateffer I like more. But still it gets a bit boring lately.. Could use some tips and suggestions.. :D

Natalie

You’re so on time with this new plan! Recently I’ve been really consciuos about my meals. I HAD to refuse from some carb rich meals (even pre-planned) because I already did the workout that day.. Some days I wanted those carbs so much, that I did two workouts a day… But it is hard and time consuming, because even though the workout takes 12 minutes, there’s still to do a warm up, stretching, shower… And sadly, with a busy lifestyle it’s not always an option. I’m still thinking through this, searching my way, but I’m really happy that you also decided to be 100% consistent. That amps up my motivation.

Oh, and what else I liked is that you wrote about eating carbs also for breakfast without a workout first. I remember the post where you suggested breakfast options, and there you told that carb rich breakfast must be earned. I followed this most of the time. But recently I read that there is so called “natural” glycogen window, that opens when you wake up. Of course hard earned glycogen window is best, because carb assimilability enhances 3-4 times. But the natural window makes putting together a breakfast so much easier!

Cata_9016

Hey Zuzana!.. hey BodyRockers!!!
I have a question for you guys…You said that if you wanna have a dessert you first do the 4 min workout… so does that mean you don’t stretch or warm up???, I always stretch and do my warm up following the routine on this website, so my workouts (including the “pre-workout”) take like an hour!!!!!! , so .. I’d like to know if you guys do the warm up or do a shorter one??Thanks a lot!!!!!! and thanks for posting your diet plan and encourage us to do it!!!!

ZoeRocker

I usually don’t warm up before the 4 minute workout because it feels like a warm up by itself. That’s just me. I might be wrong.
KIMBERLAKE93

Zuzana has a 5 minute warmout posted on the site. It goes by fast and gets the body fully ready! Check it out under “warmup”. :)
- KIMBERLAKE93
  
  *warmup

mystrina

Thank you for the inspiration to make changes happen, I have been carrying extra weight for too long. I really didn’t believe that it was possible for me to lose the weight at my age 48. I have been exercising with a great trainer for 1 1/2 year. I have lost inches gained muscle without upsetting old injuries. I’m very pleased with my progress. With my trainers encouragement I have joined a group we get together jog around town, when we see a great place to do pushups, bicycles, burpees, etc, this is our active rest then off we go again. It is much more fun to do this with friends time flys by and I’m starting to see the weight drop. I need to fix my diet so I can have more energy, be stronger and be the best me I can be….Thank You for breaking it down in simple terms, eating correctly shouldn’t be impossible I am working on drinking more water and I’m with you on this one :)

Leslie-Anne

I like that idea of the 4 min workout before carbs!

http://www.facebook.com/people/Andrea-Done/643197923 Andrea Done

I’m going to try to do this with you. :D

Kendra

WOW what is that salad? It looks delicious! I would love a list of your favorite salad recipes! I love salads.

Thanks for the info, and everything you do. Looking forward to working out later today. :)

http://www.twitter.com/zsukam zsukam

Amazing diet tips, I will do it with you! Thanks for sharing :)

http://www.twitter.com/zsukam zsukam

Amazing diet tips, I will do it with you! Thanks for sharing :)

Kali

I have head that drinking tea during meals reduces the amount of mineral, etc. that are absored. I mave also had iron deficency problems so I would try and avoid drinking tea atleast an hour before or after a meal. Coments?

ZoeRocker

I heard that too. I am iron deficient as well so I don’t drink caffein with meals. I actually hardly ever drink it.
Czerskii

interesting, this i didn’t know. maybe i should stop green tea altogether, just drink herbal teas

vilmaR

This is something I really needed! I have been struggling with my bad eating habits for a long time. Few days ago I decided that now it’s time to change. I don’t want my eating to distract my training anymore. Thank you Zuz so much!

Rachel

I also do intermittent fasting leangains style: 14-16 hour fasts. I’m not consistent with it… only about 75%, but its amazing how fast my body has adjusted. I feel icky if I eat in the morning now… I used to love breakfast. I can only imagine how great I’d feel if I stuck with my eating pattern 100%. I would highly recommend IF to anyone who struggles with thinking about food all the time. That’s what I did when I was doing the 5-6 meals style of eating–always thinking about my next meal. Now I don’t have to think about food in the morning and I can eat until I’m satisfied the second part of the day. Calories still count, but its sooooo… nice to not have to eat bird-sized portions.

http://www.facebook.com/profile.php?id=651056637 Tarra RB

I’m with u Zuz!! :) ok planning here I come!! :) I wonder what difference it will make?? I’m good maybe 60% of the time so looking forward to cleaning up the remaining 40% with this :)

http://www.dheana.com Dheana

I only bring wine home when it’s a special occasion, then I treat myself to the really expensive stuff, like an amarone….mmmm. I’m certainly not going to bring THAT home too often, but when I do, it really does make it special. :)

http://www.dheana.com Dheana

No to mention the lecithin…needed by the neurotransmitters in the brain – so important. Yay for egg yolks! :)

http://www.facebook.com/profile.php?id=1395292098 Sherice Potter

This is exactly my problem also!!! I love food.. and it’s not fast food but good healthy, good for you kinda food, but I tend to binge and it’s bad. I have also today (in fact) had that same thought “what if you were really eating clean?” I really want to drop some belly fat and I know that you cannot lose weight in one particular area, you lose it all over your body and I think that eating clean is the ticket because I know I’m pushing at my max when I workout! This sounds like a great plan..

http://delightfultastebuds.com Jos

Agree! Totally a bit outdated to just eat the egg whites and not the yolks.

Anonymous

Hi Zuzana. This is very similar to Tosca Reno’s Eat-Clean Diet. I’ve read many of her books and have eaten clean for over a year and a half. Many bodybuilders, figure, fitness models follow this simple plan. You can do this. You’ve been doing it pretty much already! Don’t forget that it is a lifestyle so keep everything in balance! Thanks for everything you and Freddy do for this site.

AudraFit

Your on the right track Natassia!

http://dragonfly180.wordpress.com/ dragonfly180

sounds like a great plan! i am a little more lenient with myself, allowing myself about an 80% strict diet with about 20% freedom (within reason!), but i really like your carbs idea! i love carbs, so i think having that mindset would make me do more impromptu workouts! *lol* good luck rocking the nutrition plan! :o)

Anonymous

I will cover that tommorow in the next diet post.

Anonymous

I will cover that tommorow in the next diet post.

Sheldond

Hi Zuzana

Is timing also important i mean the time you eat your meals, i have being following a diet plan for the past 2 years which has helped me maintain my weight. I have gotten so used to the plan that I have to eat after a gap of every 3 hours where

Breakfast is good and heavy(never skip this meal) – 10 AM
Lunch – 1 PM
Snack – 4-5PM
Dinner – 8PM

One of the things that helps the most is finishing my last meal of the day before 8 PM, no late night binging (probably once a week :)) this really helps with weight loss and maintain

Regards,
Sheldon

http://pulse.yahoo.com/_KWYNAN3YBVHDVE4SFFIO66GLNQ Abby

Zuzana, you are a never ending source of encouragement and sanity to me. Thanks! I have read Berardi before, but I am going to re-read some of his articles. I have generally followed this plan for a long time (the carbs only b’fast and around a workout is my one hold up)
Anyway, thank you, thank you. I sing your praises to everyone I talk to about exercise. I volunteer at a local gym and the topic is always coming up.
Keep it up! Please NEVER stop!
http://www.benjity.wordpress.com

Cilia Frascone1

I love the idea of your 4 min workout before going out for a special occassion…..Perfect!

mag

ARE YOU EATING FRUITS? WHEN?

http://www.facebook.com/profile.php?id=687736706 Ezekiel Kok

sadly ive fallen back to fried food ;( help!!

Jacowley

Me too because I don’t like the taste of baked meat. Plus, I don’t have a grill. I usually bread and fry the leanest cuts of meat so I can get them down my throat. There are some foods that make me nauseated quick and meat is one of them. I hope you don’t have that problem Ezekiel. :)
- ZoeRocker
  
  Why don’t you go vegetarian then? I hated meat all through growing up and I’ve been vegetarian for 12 years. It feel fantastic! Just a thought.

http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

*sigh*…any other vegans out there?? hello???? What the heck are we supposed to eat? beans, no? quinoa, no? nuts, no? Except if we jump around for 4 minutes all day? Don’t get me wrong, I think Zuzanna’s approach is right on! I love her plan she laid out but us vegans need some love too…

http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

*sigh*…any other vegans out there?? hello???? What the heck are we supposed to eat? beans, no? quinoa, no? nuts, no? Except if we jump around for 4 minutes all day? Don’t get me wrong, I think Zuzanna’s approach is right on! I love her plan she laid out but us vegans need some love too…

Anonymous

Hi Dana,
I am vegetarian with periods of time when I go raw vegan. Actually, the human body needs aminoacids which are the building bricks of proteins. Everything has aminoacids, only some foods have more than others. I believe that the protein size intake is a myth. Unless you’re a child and you’re growing, pregnant/ breastfeeding or recovering from trauma and you need more aminoacids to build new tissue, just for maintenance you don’t need that much proteins.This is my opinion, based on many years of studying.
I believe each should do what works better for oneself. Nonetheless, I think everybody should eat as clean as possible, lots of fresh veggies and fruits, no sugar or other sweetener, have a balanced and very varied diet. There is a vegan guy who wrote a book for vegan athletes, I didn’t read it, I saw it had great reviews on amazon.com.
Though if one tries some kind of diet and it doesn’t work, he/she should tweak it. I also think it has a lot to do with your own mind set; for instance I believe that being vegetarian is the way to go for me. I firmly believe that and no one could ever convince me to eat meat or to give up honey :D .
Zuzana’s approach is right for her and probably for many others. You have to find your own vegan approach :). I am quite sure there are many super fit vegans out there and they do just fine.
Good luck !
ZoeRocker

Yes I am vegan and have been wondering about the same thing. I am just going to do what is right for me. I am still going to eat beans but I still only eat the carbs like quinoa if I do my workout. I am eating tofu a lot and having lots of veggies (how can I not?) I keep nuts to a minimum but I agree it is hard. If I find I am running low on energy, I will re-evaluate. This is the 5th day of this challenge for me following it 100% and I feel great so far. Good luck finding your balance. It’s all about what’s right for you:)

Jacowley

Does anyone know exactly how much protein a person really needs? Are there clear cut scientific standards published because I read a lot of “here-say” and I don’t know what is truth and what is not. Zuzana mentions a handful of protein but is that a flat hand or a rounded hand. A handful of nuts has a different protein content than a handful of tuna. Does anyone have any ideas?

ZoeRocker

Nuts are more for the healthy fat content. Don’t over indulge for obvious reasons. As for the lean protein, your portion is supposed to be as round and thick as your palm.
- Jacowley
  
  Thanks ZoeRocker! I appreciate the clarification!

Anonymous

And that’s where the flavour is…..just the white is rather blah!

ZoeRocker

That is a lot of weight to lose in such a short time. That low amount of calories is not healthy if you are working out everyday. You should include healthy fats and more fruit perhaps. If you feel okay than maybe I am wrong, but the calorie intake seems too low. Did you miscalculate?

http://pulse.yahoo.com/_FQTQA3L47WLMTRWN4NSULT5Q2Y Regina

Thanks so much Zuzana! I have really been struggling with my diet lately and have gained 6 pounds this summer!! Not sure what’s going on there, but I’m going to have to stick to my diet 100% to get back on track. My weight has always fluctuated 3-4 pounds, but when you’re only 5’1″ 6 pounds is quite a bit of weight to pack on. I follow basically the same ‘rules’ as you have laid out here, except my kidney’s can’t handle all the protein so more fruit/veggies for me! Thank you for all the advice and support you give all us Body Rockers :)

http://pulse.yahoo.com/_FQTQA3L47WLMTRWN4NSULT5Q2Y Regina

I love raspberry vinagrette

Jacowley

Good point Heather. I didn’t know these organizations published those guidelines. I appreciate this information! So it looks like I need 68 grams if i keep it 1 gram/kg. Gosh that’s a lot of protein!

Isabelle G.

Count me in, Zuzana! I’m with you with this “new” diet challenge!
It’s a new beginning for me, and I want to offer myself “the best” for my body, for my health.
It’s a gift, really!
I like what I become with those wonderful workouts 5 times a week, and I love to see my body being strong, supple, thin(ner).
Thanks Zuzana!

mandy

This came at a perfect time for me, normally summer is real easy for me to eat clean and healthy foods, but here in Montana it has been cool and rainy and that swim suit hasn’t gotten much use. I was starting to feel what is the use! I look good enough in clothes…excues excuses…bottom line though, is how I “feel” after that sugary cookie etc….I do eat right about 70% if the time, which means I “feel” crummy 30% of the time…………….those may be the times, I make decisions that hold me back and let “fear” operate in my life….thanks again for the supplemental boost you give to this bodyrocker!

Anonymous

This is very similar to what I started to do In May. It takes a while to get used to planning all the meals but I usually use Sundays & to cook all my meals and put them into containers to either freeze or put in the fridge

dana

I’d recommend eating sweet potatoes instead of normal white potatoes because of the difference in GI :)

Good luck with your new diet plan, mine has been similar to this for the past few weeks and i’m hoping it will give me great results too.

The only difference is, i often have complex carbs pre-workout too because i lift heavy weights most evening (i do a bodyrock workout every morning before my breakfast- so i have carbs for breakfast, pre weight training, and post weight training)

ZoeRocker

wrap it up tightly in a tensor bandage, and every hour or so (if you the time) put an ice pack on it for 15-20 mins. You can put less ice on it as the swelling starts to go down. Don’t exercise until it is healed or you will cause further damage. Hope that’s helpful:)

Czerskii

absolutely I’m in…thankyou for doing this, bc it means we are all doing this together and being held accountable in a way. I will be starting over tomorrow…bc I just came back from a 7 day holiday….and the day is over half done for me…so tomorrow is my starting point to eat th way you are Zuzanna..thanks again for taking the challlenge on….from Tracy

http://www.facebook.com/felinemenina Anna Carolina F

-Green tea is good for fat loss!
reason for it is the ´EGCG´/catechin. It reduces the nutritionabsorbion in small intestine.

there are some studies out there which clame that you can lose 1-3% bodyfat in 1 month only by drinking green tea every day without changing your eating habits -> have a look on google “green tea, bodyfat”

green tea has more effects on your body:
-it stabalizes your bloodsugar
-it´s good for your teeth (prevents caries, sustain dental enamel+whitening)

-it tastes good (exclusive sorts)
- less coffein than coffee (per cup)
-lot of vitamin and minerals in it + protein
- puts down your cholesterin
-cancer & inflammation preventative

Naomi UK

I have just done my 4 min booster workout…..off to ENJOY dinner with friends!! :0) xx

lydia soon

liking the 4 minute workout, where i feel that i need that extra boost and currently am back on track after a month and a half hiatus due to illness and a personal things in life that you go through anyway.

irreverend

I have seen studies and been told by a dietician that drinking whole or skim milk actually does more for muscle gain, fat loss and recovery than isolated whey protein. It is also much cheaper. People need to find what works best for them but there is no getting around the fact protein shakes have to be processed (the protein isolated, and powdered and then reconstituted) in order to be what they are. They may be good processed foods and do all the things you say, but they are processed. It is also a good idea to research beyond what the maufacturer tells you in case there is an alternative that isn’t advertised because they can’t make as much money off of it.

http://www.facebook.com/profile.php?id=762658625 Sarah Martin

I have been thinking on this for a while and am in a place where I need to make my health and well being a priority, always. What would be helpful currently is to have someone who can encourage and hold me accountable. Thought this may be a great place to look for such a person. Anyone out there who is reliable in holding someone accountable and able to push when needed, yet willing to encourage when someone is down? I would be appreciative to have such a bodyrocker be this person! Send me a message if you would like to be this bodyrocker. thanks in advance :)

mag

Hi guys, I am still a little bit lost, what happend with fruits??, like apples bananas orange grapes, are you eating? or in this diet plan it better not it them, please answer because I am a huge fanatic of them, and I don’t know if I have to stop eating them, a little, or totally or keep??
thanks!! i will be waiting your answer

tee

hi fox, don’t know if you’ll see this but as men generally are bigger, measuring by your hand is still good. meat the size of the palm of your hand, veggies two of your cupped hands. I am going to assume that if you are 6’5″ then your hands should be bigger than zuzana’s. so in eating to the size of your hands, it will automatically give you more calories than zuzana. If you find this not enough (I am assuming as well you wish to gain weight, as muscle) then increase each meal slightly, and you might want to use the sandbag when working out(or any weight) until you find you get the results you want. hope that helps some!

tee

zuzana does eat fruit, if you read her other posts, and her recipes you will find fruit. I think she just didn’t mention them here as she does not have a specific rule on them, I think they can go in there anywhere.

as for carbs they are in addition, as she states that she is trying to eat veggies with each meal. In most diet plans carbs are about 1/2 cup.

I suspect zuzana doesn’t normally drink milk, she did put it in her tea, and she is trying to subsitute almond milk for it. she does use cheese’s in salads, or yogurt. so they are probably more considered garnishes rather than servings. or sometimes a treat.

and lastly she did put up a post that showed an example of what she eats in a typical day.

tee

I think you meant bulgur? I remember her saying that, at least that what I thought she said as with her accent it sounded a little like “bugger”

TamaraH

Hi Zuzana!
I just saw this diet plan, I started working out with BR for about one month now and I love it, I wanted to ask you if I follow this diet could I change the rule related to the veggies with fruits? I dont feel like eating veggies at breakfast.
Thank you so much for sharing such an awesome website.
I am looking forward to having the body I have always wanted.

Have a great day!

Támara

http://www.facebook.com/people/Alison-Clarke/1633084717 Alison Clarke

this is similar to how I eat already, though I found eating 5 times a day hard, I swear it makes me hungrier, so I have decided instead to listen to my body and only eat when I’m hungry which so far is working out better for me, however my downfall is the week before the time of the month, I develop an insatiable hunger for all things bad. I feel like I’m crazy!! I think this might be the reason I can’t lose any weight. I workout hard, I eat clean and my body will not drop one single ounce. I’m not overweight, but I do have body fat in my lower body that I am trying to lose but can’t. Its so frustrating, every week I make another modification to my diet in the hope I can drop some fat. My new thing is a complete elimination of sugar, and now I’m bodyrocking. I love your workouts and your tips and great advice. Girl I thought I had a good level of fitness, I did HIIT running in the gym 2 times a week and body weight training 2 times a week, but your bodyweight workouts are in a different league and kicking my ass big time. I love how short they are and I can literally complete them in the time it took my to drive to the gym. I’m hoping this new approach and working out at home with you every day will finally get me to my dream body!
Zuzana, you are an inspiration, I hope to be checking back soon to tell you I have reached my goal!! :)

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