Eating Guidelines
You will be following a
Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan:
Approximately 60 percent of the daily calories should be from carbohydrates. The other 40 percent will be equally divided between proteins and fats. The 60:20:20 ratio of carbohydrates, proteins, and fats is ideal for maximum fat loss.
Keep Menus Simple and Food Substitutions to a Minimum:
Research has established that successful dieters prefer the same foods each day for breakfast and lunch. They like variety, however, for dinner. Detailed menus and food choices are included later in this manual.
If you must vary from the menu items, try to stay within the 60:20:20 ratio of carbohydrates, proteins and fats.
For Example
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Daily Amount | Carbohydrate | Protein | Fat | |
| 60% | 20% | 20% | |
Calories | ||||
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2000 | 1200 | 400 | 400 | |
1900 | 1140 | 380 | 380 | |
1800 | 1080 | 360 | 360 | |
1700 | 1020 | 340 | 340 | |
1600 | 960 | 320 | 320 | |
1500 | 900 | 300 | 300 | |
1400 | 840 | 280 | 280 | |
1300 | 780 | 260 | 260 | |
1200 | 720 | 240 | 240 | |
1100 | 660 | 220 | 220 | |
1000 | 600 | 200 | 200 | |
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Avoid Too Much Stress:
Too much stress of any kind can cause the body to actually preserve fat stores. You should relax more. An
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