Cooler Plan 2 for steady weight loss

Cooler Plan #2- Eating for best long-term results

I get so many people who want to eat clean but don't know where to start.  How many servings a day!  What is a complex carb, is Corn a vegetable?  So hopefully this will clear the air just a bit!  Tosca Reno the author of the Eat Clean Diet calls her meal plans, cooler plans!  She has different cooler plans based on the type of results you want to get.  So today I am focusing on Cooler plan #2, which is for steady weight loss and maintenance until your goal weight is reached.  So this is basically the plan I stick to year round at this point!  This will give you a good idea of what to eat and when!

What is it?  This IS EATING CLEAN!

  

Do this year round for steady, healthy weight loss.  But this plan can also be used for maintenance.  Here's why:  when your body begins to approach its set point (its genetically predetermined healthy weight) you will find that weight loss will stop or slow.

The occasional treat (glass of wine, piece of chocolate, ect) is permitted in limited amounts.  Unhealthy sugars and fats are not recommended.

How it works:
 Follow the eat clean principles as listed below
What to do:

• Eat more- eat six small meals each day.
• Eat breakfast every day, within an hour of rising.
• Eat a combination of lean protein and complex carbs at each meal 
• Eat sufficient (two to three servings) healthy fats every day.
• Carry a cooler packed with clean foods each day.
  
• Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
• Adhere to proper portion sizes.
• use unrefined coconut oil for cooking
• Organic virgin olive oil, vinegar and lemon for dressings.  there are many delicious homemade dressings that do not take much time at all.  Braggs is a brand you can trust if you'd like to purchase in the store.
  

What to Avoid:

·         Avoid all over-processed foods, particularly white flour and sugar.

·         Avoid all chemically charge foods.

·         Avoid foods containing preservatives.

·         Avoid artificial sugars.

·         Avoid artificial foods such as processed cheese slices.

·         Avoid trans fats.  NO canola or vegetable oil

·         Avoid sugar loaded beverages, including colas and juices.

·         Avoid or do your best to limit alcohol intake.

·         Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.

·         Avoid super sizing your meals.

Complex Carbohydrates from Fruit and Vegetables:
6 portions each day.  A portion is:

• 1 cupped handful or a piece of fruit such as berries, banana, grapefruit, melon, apples and mangoes.
• 2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 

2-4 portions each day.  A portion is:
1 handful of cooked cereal
1 piece of whole grain bread or wrap (Ezekial Brand or Alvarado is great)

1 handful sized serving of legumes, sweet potato, yam, carrots or squash

Lean Protein

6 portions each day.  A portion is:

• 1 cup or handful of dairy products or alternatives such as almond or coconut milk, occasionally organic cottage cheese, kefir, yogurt, organic cheese or plain fat free sugar free yogurt. For Dairy I STRONGLY recommend organic!  With Non Dairy Milks please look for Caraganeen, it is a common additive and not good for you.  I like Thai Lite Coconut Milk concentrate in the can or Whole Foods 360 Brand organic unsweetened Almond Milk  Silk also has Almond Milk that’s Non GMO Caraganeen free.
  
• 1 scant handful of raw, unsalted nuts (also a healthy fat)
• 1-2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat). Nut butters should have nuts only-no additives-read ingredients-- 
• 1 palm sized portion of lean meats-I prefer organic beef and chicken and wild caught fish or tuna 
• good quality  

Beverages:

• 2-3 liters per day of fresh water with no sodium
• Clear herbal tea (unsweetened)
• Black coffee in moderation
• Green/Black tea

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.

• Stevia from the Stevia plant-preferred brand Pictured
• Raw Honey
  
• 100% pure organic maple syrup

• Coconut Sugar or Coconut Palm Sugar

For more tips on what a typical day of eating looks like for me and how I prepare go to my meal planning page.  I will be adding information and improving each week!


Have a great day!


Jen Zakaras  

jenzakaras@cox.net

602 750 0374