Thursday, 7 May 2015

How to lose 5 pounds in 5 days quickly - In natural way - part 2

Welcome to the part 2 of  Quick 5 days weigh loss plan

Now that you’ve learned about all five components, get cracking on shedding those 5 pounds.
Now let’s get into the specifics with a ground plan for the next 5 days, complete with meal plans,
guidelines on portion sizes, snack suggestions, advice on how to get meals on the table, and some
“convenience” foods to have on hand so you can always get a meal on the table, pronto. When you’ve finished this chapter, you’ll truly understand how easy it is to eat this way throughout the day, no matter where you are.
In addition to being super simple, the diet part of My 5 is also versatile. That’s why I’m giving you
two options in each of the 5 days’ worth of meal plans. Option 1 relies primarily on recipes that
appear in Part 3. Option 2 includes items that are easy to find at a salad bar, restaurant, or deli, such
as a turkey burger, Cobb salad, or a shrimp stir-fry, along with readily available snacks. Don’t
assume that just because an item appears on a menu that it’s good to go. You may have to ask a few
questions to find out exactly what’s in any salad and make sure, for example, it’s not drowning in
high-fat, high-sugar salad dressing. The same applies to sandwiches: You won’t want it if it comes on
a huge white roll slathered with mayo. For more advice on eating out, see “Make Your Wishes Clear”

Make Your Wishes Clear
Here are strategies for ordering meals in a restaurant or deli during the first 5 days, along with suggestions to get what you actually want.
EGG DISHES : Ask for egg whites only or just one yolk cooked in a teaspoon of olive oil, and one piece of high-fiber bread on the side.
SALADS : Ask if the croutons, mozzarella, salami, or other high-fat or starchy carbs can be omitted, and request oil and vinegar on the side. You may have to remove any offending items yourself, but you can control the dressing situation.
SANDWICHES : Request an open-face sandwich on high-fiber bread. If that’s not available, simply deconstruct it and eat it with a fork. Also tell the server to hold the mayo.
BURGERS : Ask if you can have it in a lettuce cup or on a single slice of high-fiber bread instead of on a bun. If not, deconstruct.
MAIN DISHES : Ask if the sauce can be omitted or served on the side. It may be full of butter and white flour. Inquire if the chicken, fish, or shellfish is breaded or batter-dipped. If so, see if it can be grilled or baked instead.
SOUP : Avoid chicken noodle soup and others heavy on the pasta. Instead, opt for a hearty fish chowder or gumbo, or beef or chicken vegetable soup. Pea and lentil soup are other options. Pass on the saltines and request a slice of highfiber bread.

As you now know, protein, fat, and fiber all produce some degree of satiety on their own. But
when all three come together in a meal, they create a powerful synergy that allows you to eat less and
shed weight quickly. Your breakfast, lunch, and dinner will be composed of what I call the “holy
trinity of satiety”:
1. Protein
2. Fibrous carbohydrates
3. Healthy fats
Healthy fats may be an integral part of your protein—as with salmon, for example. Or you may
dress a salad or vegetables with one of the preferred oils and lemon juice or vinegar.
Your morning and afternoon snack will both include: 1. Fibrous carbohydrates 2. Protein

How much you eat is as important as what you eat. Follow the portion guidelines provided below
and you’ll find it easy to consume the recommended 50 percent of your calories as carbohydrates, 30
percent as protein, and 20 percent as fat. Forget about weighing or measuring foods. Simply use your
hand as a guide. Yes, big guys get to eat a larger portion than petite women. No surprises there!
• One portion of protein = a piece at least the mass of your whole hand0
• One portion of either a high-fiber whole grain, a high-fiber fruit, or a high-fiber starchy vegetable = what fits in your palm
• One portion of healthy fats = one thumb (if not in protein source) Pile on the produce:
Have at least two fistsfuls of nonstarchy vegetables—or as much as you wish.
• One portion of protein = at least the size of two thumbs
• One portion of either whole grains or fibrous carbohydrate = three thumbs
• However, nuts and seeds are much more calorically dense, so read the label to be sure a snack serving is close to 150 calories.

With snacks being such an important component of My 5, they must be tasty and filling, plus
combine protein and fiber. The following suggestions cover all bases. Each contains roughly 150
calories and at least 5 grams of fiber and 5 grams of protein: • Nonfat plain Greek yogurt with berries
• Celery with almond butter
• High-fiber crackers with sliced turkey
• Cut veggies with hummus
• Cut veggies with onion dip or ranch dip made with Greek yogurt
• Roasted soy nuts*
• Roasted chickpeas* (The Good Bean is a great brand)
• Jerky (all natural) with an apple
• Freeze-dried green peas*
• Apple with low-fat string cheese
• High-protein, high-fiber snack bars**
• Pear and sliced turkey breast
• Cucumber and smoked salmon
• Steamed edamame (green soybeans)*
• Air-popped popcorn* (5 cups)
• 1 cup high-protein, high-fiber cereal (Kashi GoLean)
* These foods contain both fibrous carbohydrates and protein.
** Bars and other packaged snacks must contain no more than 150 calories and at least 5 grams of fiber and 5 grams of protein.

LOAD UP YOUR SHOPPING CARTYou’re probably chomping at the bit to rush right out to the supermarket so you can take your first
steps in your journey to subtract 5 pounds. If you opt to follow Option 1 of the 5 days of meal plans
that follow to the letter, simply create your shopping list from the ingredients you don’t already have
on hand. If you plan to swap out beef for chicken, for example, or Bibb lettuce for romaine, be sure to
modify your list.
For other meals, with the following foods in the fridge, freezer, or pantry, you’ll never find
yourself in a situation where there’s “nothing to eat.”
• PROTEIN: Chicken or turkey breasts (skinned or remove skin before cooking) or non-breaded
“tenders,” ground turkey, eggs and/or cartons of separated egg whites, tuna or salmon (canned
in water or vacuum-packed bags), shrimp (fresh, frozen, or canned). Time-savers: fully
cooked fish fillets in individual-portion cook-in bags to pop in the oven, cooked turkey or
chicken breast slices or chunks
• DAIRY: Low-fat or nonfat milk, cheese, cottage cheese,
Greek yogurt (plain, unsweetened), and kefir (drinkable yogurt) • FIBROUS VEGETABLES:
Salad greens and garnishes and fresh, frozen, or canned veggies, canned lentils and other
legumes, frozen edamame. Time-saver: trimmed and bagged veggies, washed and bagged
salad mixes and coleslaw
• FRUIT: Apples, pears, citrus fruits, kiwis, and fresh or frozen
berries. Time-savers: trimmed and cut-up fruits • WHOLE GRAINS: Oatmeal (not instant),
brown wild rice, quinoa, wheat berries, etc.; also high-fiber bread, tortillas, and
crispbreads/crackers (click here for more information).
• SNACKS: Popcorn (air popped); nuts; seeds; roasted soy nuts; chickpeas; frozen edamame;
hummus; high-fiber, high-protein snack bars; and high-fiber, high-protein chips
• HEALTHY FATS: Olive oil, cooking spray, avocados, nut spreads, seeds THE MEAL PLANS

If you’re not really into cooking or simply don’t have time on certain days, you can “assemble” a
variety of lunches and dinners using prepared (cooked and sliced) ingredients from a good salad bar
and/or deli. (With the exception of the eggs, you can also find canned or jarred versions of the protein
foods.) Following the serving-size guidelines, mix and match, picking one food from each column.
Remember, you can always have as many nonstarchy veggies as you wish.

 DAY 2

A scramble or smoothie always hits the spot. For a breakfast scramble, I might make a breakfast
burrito. The protein comes from the egg whites, black beans, and cheese. Tomatoes, spinach, and
beans provide the fibrous carbohydrates. I’ll cook the scramble in a little olive oil for my healthy fat.
There’s also protein in the tortillas as well as some starchy fibrous carbohydrates. For a condiment,
I’ll sprinkle on some Tabasco or another hot sauce. With all the food groups covered, it’s a great onthe-go breakfast. See how simple it is!
Smoothies are another speedy breakfast option, and can be a great way to get leafy greens into
your morning meal. For example, the greens and fruit for the Apple, Peach, and Spinach Smoothie
provide your fibrous carbohydrates. Protein powder and macadamia nuts supply the protein and
healthy fats. Toss everything in the blender with a few ice cubes, and you have a delicious breakfast
on the double. When ordering a smoothie in a restaurant, ask to have it made with unsweetened
almond milk and plain low-fat Greek yogurt, along with a tablespoon of peanut butter to boost the
protein, and your preferred fruits.
Other options include oatmeal (not the instant kind) served with steamed low-fat milk or cottage
cheese and berries. Or have Kashi GoLean with low-fat milk and berries. Add some slivered
almonds to up the protein content.


For a filling main-dish salad, check out my Chopped Chicken and Pepperoni Salad on Mixed
Greens. The vegetables, which are a great source of fiber, are tossed with a vinaigrette made with
that classic healthy fat, olive oil. Chicken breast, pepperoni, and chickpeas provide plenty of protein.
On a cold day, a hearty soup like Creamy White Bean and Kale Soup hits the spot. The beans and
cheese offer up protein, while kale, tomatoes, and onion deliver the fibrous carbohydrates, and olive
oil provides healthy fat. Serve with high-fiber bread for a starchy carbohydrate.
Sometimes only a sandwich will do the trick at lunchtime. How about the Charred Corn and Cumin
Chicken Wrap? Chicken delivers the protein; tomatoes, onion, and red pepper the fibrous
carbohydrates, along with a high-fiber tortilla. One of my favorite dinners is a shrimp stir-fry, such as
the one found here. Shrimp, egg white, and black beans serve up the protein, the veggies and black
beans provide the fiber, and sesame oil brings the healthy fat. A little brown rice adds some starchy



Now that you know how easy it is to put meals and snacks together, keep reading to take a closer
look at the synergy inherent in the My 5 Plan.

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