Military Diet Four Day Off Menu. The 1. 20. 0 calorie meal plan is definitely one of the best low calorie diet plans for those who’re looking for fast weight loss results. DAILY GROCERY LIST FOR THE 1200 CALORIE MENU: 1.5 cup (366 grams) -- Milk, low fat, fluid, 1% milkfat, with added vitamin A: 1.5 breast, bone and skin removed (129. 5 Day Low-Fat Diet Menu Meals in the following menu have fewer than 25 percent of calories from fat. Choose one of each meal and two snacks every day. Ketogenic Diet Snacks. For snacking on the ketogenic diet, consider the following: A small portion of nuts – we love Madi K’s Spicy Salsa Almonds. But, it is not advised for everyone. Before opting for any low calorie diets, please consider checking your BMR. And based on your body’s resting rate, you can select the meal plan. So, assuming that you’ve already cross- checked your BMR and going on a 1. P. S: I’ve earlier shared the 1. Likewise, you can also follow the 1. The secret ingredient for weight loss is to consume less calories than you burn. That means, if your BMR is 1. Likewise, if your BMR is 2. By creating a calorie deficit, you’re actually making your body to utilize the stored fat for energy. Here are few mathematical calculations you should know. Know how to count calories. Say for example, if you wanted to lose 1. So, you’ll need to burn ~6. This can be achieved by including some high intensity workouts along with your diet plan. Take 3. 00 calories less than your maintenance calories and burn 3. This way, you can easily burn 6. Now, let us look into the sample meal plan that contains ~1. After Waking Up: On empty stomach, drink a glass of warm water with half squeezed lemon (no honey required)Breakfast: Break your fast with 1 cup of Special K, 1 large Banana, 2 tbsp. This is because our body gets used to the new diet and stops responding positively. So, it is always advised to shuffle your menu once every 1. Drink atleast 8 to 1. It helps in flushing out harmful impurities (wastes) from your body, thereby making your weight loss journey much easier. Have atleast 8 hours of sleep every day. Nutritionists have long been interested in the dynamics of telomere length in the body, and how telomeres figure in to human health and life expectancy. All the fruit you want except banana. All the vegetables you want *you can use soy sauce, vinegar or mustard. All the fruit. Meal plan for day three of the 3 day military diet. See how many calories are in each meal and food item for the third day. Keep your stress levels in control. Excess hormone production could also lead to weight gain. Avoid alcohol, soft drinks and fast foods at any cost, if you wanted to shed weight for good. Allocate at least 1. HIIT exercises. They would give you best results in less time. Stay away from White poison – Rice, Bread and Sugar- Salt. Include more vegetables and fruits in your diet. They’re low in calories and high in nutrition. Adding protein to your every meal will help in fighting cravings as protein is efficient in keeping you full for longer periods. Lastly, try to substitute high calorie foods with their low- calorie/low- fat/skim versions. This way, you can save up some unnecessary calories easily. Day Vegetarian Keto Diet Meal Plan & Menu. A ketogenic diet is a diet that is low in carbohydrates, high in fat, and has a moderate level of protein. This is a detailed meal plan for the vegetarian ketogenic diet. Foods to eat, foods to avoid and a sample 7- day vegetarian keto diet meal plan & menu. How Do Ketogenic Diets Work? Our bodies prefer to burn carbs for fuel before it burns fat, so a ketogenic diet forces our bodies to use our fat as fuel, which leads to weight loss. Ketogenic diets work because consuming a low amount of carbs causes our metabolism to go into a state called ketosis. This happens when there is an increase in ketones in our bloodstream. Ketones are created when our bodies use fat as fuel. These ketones are a form of fuel that helps the body burn fat as the main source of fuel, instead of using the glucose (sugar) from carbs. PDF Download: Click here to get a downloadable PDF version of this meal plan that you can print out and use as a reference. Why A Ketogenic Diet for Vegetarians? Ketogenic diets have long been used as a treatment for epilepsy and for diabetes, however, people also use it to lose weight. Some people may be surprised to learn that many vegetarians, like many non- vegetarians, struggle with their weight and need to alter their diets to lose weight. This is because the typical vegetarian diet contains more carbs and less fat than most meat- based diets. Unfortunately, some vegetarians do not process carbs well, and this leads to weight gain and other health problems. Good Carbs and Bad Carbs, What’s the Difference? In terms of losing weight, the only thing that matters in the ketogenic diet is the number of carbs you consume. However, for purposes of overall health, vegetarians should distinguish between good carbs and bad carbs. Good carbs are foods that are high in fiber, and nutrients because they are either not processed, or only minimally processed. Bad carbs are heavily processed foods that are high in carbs. These foods enter the bloodstream faster than good carbs because they are converted to sugar faster. Why Bad Carbs are Bad. All carbs raise our blood sugar levels, however, bad, heavily- processed carbs are processed and absorbed by our bodies faster than the good, fiber and nutrient- rich carbs that are closer to their natural state. The natural process of carb consumption is that carbs are turned into sugar, also known as glucose, and then released into the bloodstream to be used as fuel. This increase in blood sugar levels gives us energy. To help these sugars to be used by our bodies, our pancreas releases insulin. This insulin release is what allows our bodies to process the sugar of carbs as fuel. The problems begin when we consume too many carbs, because this can cause our blood sugar levels to rise so quickly that the corresponding insulin that is released blocks our body’s ability to use this increase sugar as fuel. This results in weight gain. This often turns into a vicious cycle where the rapid rise in our blood sugar levels then leads to a rapid fall in our blood sugar, which then lowers our energy levels and makes it hard to focus. A rapid fall in energy can also lead to an increase in hunger and the need to increase blood sugars, by consuming more carbs, to get through the day. List of Bad Carbs to Remove From Your Pantry. The bad carbs to get rid of are heavily processed, high- carb foods such as those that contain white sugar and white flour. These foods include: White Pasta. White Rice. White Bread. Low- Fiber, Sugar- Added Cereals. Non- Diet Sodas. Potatoes, Yams, Sweet Potatoes, Corn, and Carrots. Fruit Juices. Chips. Tortillas. Crackers. Pretzels. If you must use an item from this bad carbs list, buy it the day you plan to use it. Do not store it in your pantry for future use. Good, Low- Carb Foods to Keep in Your Pantry. After you’ve eliminated all the bad carbs from your pantry, stock up on the following good carbs: Soy and Vegetable Proteins. Beans and Legumes – Stock up on canned and dry versions. Always rinse canned beans and legumes in cold water before use to remove any added salt. Tofu – Although firm tofu has more protein, you should also keep softer versions on hand for recipes that require blending. These include recipes for sauces, soups, ice creams, puddings, and spreads. Tofu textures range from silken, soft, firm, and extra firm. Tempeh – This soy- based product is firm and has more protein, fiber, and calories than tofu. Use it as you would any meat substitute. Soy Protein Powder and Vegetable Protein Powder – These powders are good for adding extra protein to recipes. These proteins typically contain at least 2. Other Meat Substitutes. Meatless Bacon & Sausages – Always read the ingredients to choose the brands with the lowest carbs. Sandwich Slices – Use these slices the way you would meat- based cold cuts. Chicken Substitutes & Fish Substitutes – Avoid the breaded versions to keep the carbs as low as possible. Soy Burgers – Although burger crumbles can be shaped into burger patties, soy burger save prep time because they are already formed. Tofu Dogs & Vegetable Dogs – There are several varieties of tofu and vegetable dogs available, so read the ingredients to choose those with the fewest carbs. Seitan – This is a high- protein, wheat- based meat substitute that can be used instead of tofu. Seitan is good for those who don’t have problems digesting gluten. Condiments, Spices & Seasoning Groups. Salts & Peppers – Experiment with a variety of salts and peppers. Blended Seasonings – Select salt- free and salt- added versions of your favorites. Options include Mexican, Italian, Creole, French, Asian, Indian, Lemon- pepper and more. Soy Sauce Assorted Herbs and Spices, including: Ginger, Cumin, Oregano, Garlic, Onion, Cilantro, Basil, and Sesame Seeds. Sriracha Sauce – This is a spicy Asian hot sauce that can also be used as a dipping sauce. Mustards – Dijon and Stone- ground versions. Soy Mayonnaise. Oils and Vinegars. Extra Virgin Olive Oil – Use this antioxidant- rich oil for cooking and in salad dressings. Canola Oil – Use this heart- healthy oil for baking, sauteing, and marinating. Grapeseed Oil – This oil contains vitamin E and is good for roasting, stir- frying and sauteing. Peanut Oil – This oil contains healthy plant fats and is good for deep frying, roasting and sauteing. Coconut Oil – This oil helps control blood sugar and is good as a for cooking and as a butter substitute in baking. Palm Shortening – This shortening is made when the saturated fats are separated from palm oil. It’s a good non- dairy butter- substitute. Assorted Vinegars, including: Apple Cider Vinegar, Balsamic Vinegar, Red Wine Vinegar, and Rice Vinegar. You can also make your own flavored oils and vinegars by adding your desired spices and allowing the flavors to marinate for at least 2. Other Good Carb Additions for Your Pantry. Soy Flour – Use this for baking or to thicken sauces. Since soy flour doesn’t bind well, combine it with whole wheat flour for the best results. Whole Grain Bread – Read the labels to make sure you buy low- carb, high- protein brands. Splenda (sucralose) – This artificial sugar is made from real sugar, so it has a taste that is closer to real sugar than other artificial sugars. Soy Milk – Buy this in plain or vanilla- flavored, but avoid the ready- made chocolate version because it usually contains too many carbs. Instead, make your own by adding unsweetened cocoa powder to plain or vanilla soy milk. To sweeten, add Splenda to taste. Nut, Olive, & Avocado Butters – These items make filling substitutes for vegetable oils in many recipes. Snacks. Popcorn – A good low- carb snack. Nuts – Although nuts are a low- carb food, they are high in fat, so be diligent about portion control when snacking on them. Fruits – Do no drink fruit juices. Be careful with high- carb fruits such as bananas. Do not eat more than one a day. Vegetables – Eat a wide variety of different types. Remember to eliminate, or limit, high- carb vegetables such as corn, carrots, potatoes, sweet potatoes, and yams. Since even the high- carb fruits and vegetables are nutritious, you should be able to experiment with eating no more than one of them a day without sabotaging your diet. Sample 7- Day Vegetarian Keto Diet Meal Plan & Menu. Monday. Breakfast: High- Fiber Cereal with Fruit. Lunch: Spicy Black Bean Soup with a Green Salad. Snack: Vegetable Spring Rolls Wrapped in Romaine Lettuce with a Spicy Peanut Sauce. Dinner: Spinach Pie with Walnut Crust. Serve with a Vegetable Salad. Dessert: Red Grape Truffles with an Almond Crust. Tuesday. Breakfast: Oatmeal with Fruit. Lunch: Indonesian- Spiced Tempeh and Vegetable Salad. Snack: Celery Stuffed with Hummus and Sun- Dried Tomatoes. Dinner: Black Bean and Sesame- Stuffed Portobello Mushrooms. Serve with Mixed Vegetable Salad. Dessert: Apple and Zucchini Cake. Wednesday. Breakfast: Spinach and Mushroom Frittata. Lunch: Vegetable Chef Salad with Tofu. Snack: Roasted Eggplant Dip with Whole Grain Crackers. Dinner: Roasted Eggplant Lasagna with Spinach Pesto. Dessert: Poached Pears with Chocolate Sauce. Thursday. Breakfast: Tofu Benedict. Lunch: Crunchy Vegetable Slaw. Serve with Moroccan Spiced Lentil Soup. Snack: Jicama Sticks with Jalapeno Hummus. Dinner: Portobello Patties with Parsley and Cilantro Sauce. Serve with a Vegetable Salad. Dessert: No- Crust Apple Crumb Pie. Friday. Breakfast: Scrambled Tofu. Lunch: Cajun Tempeh Chicken Salad. Serve with Spicy Creole Gumbo with Collard Greens. Snack: Spinach and Artichoke Dip with Assorted Raw Vegetable for Dipping. Dinner: Vegetarian Sloppy Joes (Ground Portobello Mushrooms mixed with Vegetable Burger). Serve with a Green Vegetable Salad. Dessert: Blueberry Soy Cheesecake with Granola Crust. Saturday. Breakfast: Coffee and Chocolate Smoothie (Soy Milk and Cocoa Powder with Splenda)Lunch: Four Hearts Salad (made with Hearts of Palm, Romaine Heart, Artichoke Heart, and Celery Hearts). Serve with Split Pea Soup with Cabbage and Soy Bacon Bits.
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