Workouts keep you toned, but part of getting in shape is maintaining a healthy diet. For those who don’t have time to prepare special meals for yourself, 360 Fitness Club Makati Senior Coach Martin Alido shares his expertise with a surefire diet plan for weight loss—including a cheat day!
1. Avoid ALL white carbs... at ALL costs
2. Eat the same few meals over and over again, and eat within an hour of waking. Try to eat your meals four hours apart. Pick one food from each group (see below) to create your meals.
3. Don’t drink calories. Drink as much water as you can. Unsweetened tea and coffee with cinnamon instead of sugar is okay as well. You can also take no and low calorie drinks, but limit diet soda to 16 ounces per day. It’s OK to drink up to two glasses of wine, but avoid sweet alcohol and all fruit juices.
4. Avoid fruits for six days of the week. As bad as it may sound, the sugar will lead to weight gain. Tomatoes and limited avocados are the only exception. Eat as much fruits as you can on your cheat day.
5. Have a cheat day once a week, preferably on weekends. Eat as many and as much as you want. If you’re already full, eat some more. The metabolic spike will do wonders for fat burning.
Group 1 Proteins
Egg, Chicken, Beef, Fish, Pork
Group 2 Legumes
Lentils, Black beans, Pinto beans, Red beans, Soy beans
Group 3 Vegetables
Spinach, Cruciferous vegetables, Sauerkraut or Kimchi, Asparagus, Broccoli, Green beans, Avocado
Cheat Day Guidelines
• Make sure you have a good quality breakfast high in protein (30 grams) and insoluble fiber (legumes). The entire meal should be 300-500 calories.
• Eat fruits before your first “crap” meal.
• Consume plenty of citric juices during the day.
• Do 40 air squats, 40 wall presses and 40 chest pulls immediately upon waking, immediately before every meal and 60 minutes after every meal.
This story was published in Working Mom’s March 2015 issue and was authored by Ria Gamboa. Working Mom is available in all leading bookstores. Like Working Mom on Facebook (www.facebook.com/WorkingMom.Magazine) and follow them on Twitter and Instagram (@workingmommag).