As you all know, Diet is the key to any training program & its also the key to getting the body you dream of ready for the summer days on the beach. I used this diet plan for the last 30 days
challenge and I'm hoping you've stayed on track! But if not, I'm bringing it back again and we'll whip you into shape with BodyRock Boot Camp.
Are you in that zone where you are just out of control ? or are you needing some help with getting your Diet back on track ?
No problem, we have this totally under control
& in 30 days of sticking to a healthier lifestyle & checking your diet & portion sizes you will be back on track to the dream body you have always wanted to achieve.
BodyRock Diet Guides Available
Fat Loss, Diet & Portion Sizes
Pre & Post Workout Nutrition
Diet Tip & Rules #1
To get your fitness off to the best start take a look at the diet advice below. Using these tips & tricks in conjunction with your BodyRock HIIT Workouts everyday will makes changes you never thought possible before.
Your diet should:
Contain protein-rich foods like skinless chicken, fish, eggs, nuts, and soya products. There’s good evidence that a high protein diet can help to keep you fuller for longer so it’s important to eat these foods regularly.
Be low in fat, especially saturates (animal fats that are linked with heart disease). This still includes heart-healthy unsaturated fats such as those found inoil-rich fish, olive oil, nuts and seeds.
Contain foods with a low/medium glycaemic index (GI), like pulses, oats, fruit, veg and sweet potatoes. Foods with a low GI value keep blood sugar levels steady, so you don’t get the constant munchies.
Be packed with fruit and vegetables. These foods are low in fat and calories but high in fibre, vitamins and minerals. Health experts recommend eating five servings of different fruit and veg each day.
Contain calcium-rich foods like fortified soya products, oil-rich fish, nuts, seeds, pulses and green leafy veg.
Contain iron-rich foods like oil-rich fish, eggs, pulses, green leafy veg and a small amount of red meat.
Provide around 1,350 calories each day. This will help lose around 2lb a week.
Here’s what to do to slim down …
Choose one breakfast, one lunch, one dinner and one snack each day but vary your choices to make sure you get all the nutrients you need to stay healthy.
As well as your meals and snacks, have 300ml skimmed milk or 2 small pots of fat-free yogurt or every day. Josie substitutes regular dairy products for soya products. If you want to do this, make sure you choose soya products that are fortified with calcium, important for keepingbones strong and healthy.
If you can’t be bothered to cook or need to grab a meal or snack on the move, choose something with a similar calorie count such as a sandwich, salad or ready meal (look at the label on the packaging to identify the calorie content).
The menus are devised for one person. For two servings, double the quantities recommended.
All tablespoon and teaspoon measurements should be level where 1tbsp = 15ml and1tsp = 5ml.
You don’t have to eat all of the food recommended for each meal in one sitting. For example, you could save a piece of fruit for later in the day.
Fill up on veggies – you can eat most in unlimited amounts except for higher-calorie potatoes, parsnips, peas, sweetcorn, baked beans and other pulses. Toss mixed salad with a little fat-free dressing or balsamic vinegar.
Eat five different fruit and veg each day to boost your intake of fibre, vitamins and minerals.
Drink plenty of water – have at least eight glasses a day
A serving is equivalent to ..
1 piece of fruit eg apple, banana, pear or orange
2 small fruits eg plums, satsumas or kiwi fruit
1/2 grapefruit or avocado or 1 large slice of melon or fresh pineapple
3 heaped tablespoons of vegetables, beans or pulses
3 heaped tablespoons of fruit salad or 1 cup of grapes, cherries or berries
1 heaped tablespoon of raisins or sultanas or 3 dried apricots
1 dessert bowl of salad
1 small glass (150ml) of pure fruit juice
Breakfasts (around 250 calories each)
CHOOSE ONE EACH DAY
Sultana and honey porridge
Porridge made from 4tbsp porridge oats and 135ml each of skimmed or soya milk and water with tbsp sultanas and 1tsp honey
Poached eggs on wholemeal toast
1 slice wholegrain toast with 2 poached eggs and 1 grilled tomato
Fresh fruit medley
A handful of seedless grapes, 1 satsuma, 1 plum, 1 banana and 1 apple
1 bottle of fruit smoothie, 1 banana and 1 satsuma
2 poached eggs with 2 grilled turkey rashers, 1 grilled tomato and grilled mushrooms
Banana and peanut butter on toast
1 slice wholegrain toast topped with 1tbsp peanut butter and 1 sliced banana
Lunches (around 350 calories each)
CHOOSE ONE EACH DAY
Grilled salmon with salad
1 large grilled salmon fillet with mixed salad
Chicken and couscous salad
Salad made from 4tbsp cooked couscous, 1 grilled skinless chicken breast, cherry tomatoes, 1tbsp raisins, 1tsp oliveoil, lemon juice and black pepper
600ml carton fresh vegetable soup and 1 banana
Sweet potato with tuna salad
1 medium-sized baked sweet potato with 1 small can tuna in water and mixed salad. Plus 1 apple
Guacamole with pitta and crudités
Homemade guacamole made from 1 small avocado, 1 chopped tomato, garlic, lemon juice and Tabasco, with 1 wholemeal pitta and 1 carrot cut into sticks
1 medium size pack of sushi (around 250 calories) and 1 banana
Pitta stuffed with Mediterranean salad
1 wholemeal pitta filled with salad made from 1 small avocado, 1/2 red pepper, 1 small red onion and 1 tomato
600ml carton fresh butternut squash soup. Plus 1 apple and 1 orange
Warm salmon and poached egg salad
Salad made from baby spinach leaves, cherrytomatoes and cucumber topped with 1 small grilled salmon steak and 1 poached egg
Dinners (around 450 calories each)
CHOOSE ONE EACH DAY
Cashew nut and vegetable stir fry
Stir fry made from 1tbsp sunflower oil, garlic, ginger, 1 small pack ready-prepared stir-fry veg, 1tbsp reduced-salt soy sauce and 2tbsp toasted unsalted cashew nuts. Plus 1 satsuma
Turkey, pepper and tomato skewerswith couscous
- Cut 1 turkey steak into bite-sized pieces and thread onto three skewers with cherry tomatoes and 1 green pepper, cut intopieces. Brush with olive oil and squeeze over some lime juice. Grill until cooked through and serve with
6tbsp cooked couscous made with chicken stock. Plus 1 apple
- 1 small (150g) grilled fillet steak with 1 medium-sized sweet potato, cut into wedges, brushed with olive oil and baked in the oven, with 1 grilled tomato, grilled mushrooms and a green salad. Plus a handful of grapes
Spanish tortilla with salad
- Fry 1/2 chopped small red onion and 1 sliced red pepper in 2tsp sunflower oil for a few minutes. Add 3 sliced boiled newpotatoes and cook for a few minutes. Add 3beaten eggs and cook until almostset. Place under a hot grill to set the top and serve with salad. Plus a handful of blueberries
Tuna steak with veg
- 1 grilled tuna steak served with 3 boiled new potatoes in their skins, steamed carrots, broccoli, green beans and baby sweetcorn. Plus 1 bowl fruit salad and 1 pot fat-free fruit or soya yogurt
Mediterranean roasted vegetables and chicken- Chop 1 red pepper, 1/2 aubergine, 1 courgette and 1 small red onion into bite-sized chunks and roast with a handful of cherry tomatoes, fresh rosemary sprigs and 1tbsp olive oil. Serve with 1 roasted skinless chicken breast. Plus 1 pear
Smoked mackerel salad
1 ready-prepared smoked mackerel fillet with salad
Chicken fajitas with a twist
-Fajitas made from 1tbsp sunflower oil, 1 red and green pepper, 1 small red onion, 1skinless chicken breast and fajita seasoning. Serve wrapped in large iceberg lettuce leaves, topped with 1/2 small diced avocado
Snacks (around 200 calories each)
CHOOSE ONE EACH DAY
Avocado dip with celery sticks
Dried fruit and nuts
2tbsp raisins and 5 Brazil nuts
1 small avocado mashed with garlic, lemon juice and Tabasco, served with celery sticks
Fruit salad and yogurt
1 bowl of fruit salad with 1 pot low-fat natural Greek or soya yogurt and 2tsp chopped mixed nuts
30g unsalted almonds
Mixed fruit medley
1/2 pack blueberries, 1 apple, 1 satsuma, 1pear and a handful of grapes
3 large handfuls of frozen grapes and 1 small pot fat-free fruit or soya yogurt
2tbsp unsalted pumpkin seeds
Smoked salmon salad
Large mixed salad topped with 4 slices smoked salmon. Plus 1 kiwi fruit
Red wine- 2 small glasses (125ml each) of red wine with a few gherkins and olives
Vodka and diet cola- 2 single measures (25ml) of vodka with diet cola plus 3tbsp reduced-fat hummus with carrot sticks.
Maybe its sugar thats the issue ?
Heres a simple 3 day diet plan to help curve your sugar addiction:
THREE DAY SUGAR DETOX PLAN
Breakfast: Three scrambled eggs
Mid-morning snack: Nuts
Lunch: Poached Chicken Breast with mixed baby greens and half an avocado
Afternoon snack: Sliced peppers with two tablespoons of spinach hummus
Dinner: Edamame, salmon with stir-fried broccoli and mushrooms
Breakfast: Three eggs scrambled with sautéed spinach
Lunch: Tuna Niçoise salad
Snack: Sliced peppers with hummus
Dinner: Pork tenderloin, sautéed Brussels sprouts and mushrooms with lettuce salad and avocado
Breakfast: Three-egg omelette with shrimp, sautéed spinach and tarragon
Lunch: Grilled turkey burger with sliced tomatoes, lettuce, and sautéed mushrooms, plus kale chips
Snack: Sliced peppers with hummus
Dinner: Baked cod over bok choy and mixed greens
Drinks allowed over the three days: One cup of unsweetened black coffee per day, unsweetened green and/or herbal tea in unlimited amounts, minimum 64 ounces of water a day
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