Nutrition Framework

Day 1 - 18 Dec, 2013

Kriss walks me through my eating regime for what she calls the first phase of fat burn.

The premise is that I have lot of fat stored in my body as reserve (holy grail true) and it needs some intensive intervention by way of diet and exercise to burn it up. Hence, my exercise and diet will be geared towards this objective. Which means that I have to temporarily abstain from some otherwise reasonable food choices till we can bid some of this reserve goodbye.

Here's what I absolutely must NOT have -

1. Sugar - includes honey, brown sugar, dried fruits, artificial sweeteners. Fruits are excluded, though not more than 2 per day and the more citrus ones and never after dinner.
2. Processed flour - includes all white flour (pasta, white breads, cakes) as well as whole wheat flour (chapatis, tortilla wraps, fancy multigrain breads)
3. Milk - Yoghurt and cottage cheese excluded. 

These are things that I absolutely MUST do -

1. Drink 3-4 ltrs of H2O 
• half ltr first thing in the morning taken lukewarm with half lime
• 1 ltr during workouts
2. Have 5-6 soaked almonds along with breakfast
3. Have 2 tsp of grounded flax seeds 
4. Protein shake with water post intensive workout
5. Use Stevia syrup as substitute for sugar in my coffee/tea 
6. Have one CHEAT meal every week - eat whatever I crave, just one time a week

My skeletal daily meal plan should look like:

0730 - 0.5 litres of lukewarm water with half lemon

0830 - Breakfast

Snack 1

1130 - Lunch

Snack 2

1900 - Dinner

Snack 4 (optional)

Breakfast comprises of 

1. Scrambled egg made with 1 whole egg + 2-3  egg whites and as many veggies as I like - bell peppers, mushrooms, spinach. Garnish with sea salt, pepper
2. 5 overnight soaked almonds
3. 1 bowl of yoghurt with 2 tsp flaxseed powder

If it becomes too boring, I can have oatmeal once a week.

Lunch comprises of

1. Lentils/Beans
2. Brown/red/black rice
3. Veggies
4. small portion of chicken/fish - she says its important to include a tiny portion as its works wonder in this combination 

Dinner comprises of 

1. Salad/fresh greens or stir fry veggies - salad dressing should only include olive oil/apple cider + lemon+ sea salt. 
2. Good portion of chicken/fish cooked with minimal oil

Snacking options are

1. Handful of nuts -almonds, walnuts, macadamias. NEVER roasted, only raw
2. Hummus with carrot/cucumber/celery sticks
3. Yoghurt with fruit
4. Fruit (apples, berries, kiwi, orange)
5. Post dinner snack - 1spoon of almond/peanut butter (with no additives), or a water based protein shake

Other pointers - 

• 1 piece of dark chocolate allowed but not after dinner
• No more than 1 glass of red wine per week (so obviously ZERO alcohol otherwise)

Some BIG changes here. 

My immediate feelings are that Dinner is going to be difficult to manage and that I will miss my red wine and chocolate at night. The big silver lining is that groceries and meal planning is going to get really simplified once I get a handle on this.