You getting to know…you!

Keith Tucker — Fri, 04 Nov 2011 18:40:37 +0000

What is the best diet for you to follow, a high protein one, smoothies shakes and juices, a high carbohydrate diet or a balanced diet….

What is a balanced diet and who is it balanced for? Is a balance diet the same for an Eskimo as it is for a Tropical Rain Forest Indian?

There is so much information out there and so much of it conflicting. To really find the right diet for your genetics you need to do a metabolic typing test which we can run for you (£50), but you can start right away by using the information we have given you in the previous post and combine it with the information in this one.

Below you will find a table with different types of diets in. The first day is a carbohydrate diet, the second a balanced diet and the third a higher fat diet.

Using the daily check record (DCR) sheets that we provided in the previous article and using this meal plan you should be able to determine which food plan makes you feel and perform at your best and therefore how to balance your diet for optimum results.

In the table you will find a 3 day meal plan for each diet type. Eat to a specific type for the 3 days keeping a DCR for meal so that you can determine which is the right style of eating plan for you.

Carbohydrate Meals
Breakfasts
Whole grain cereal with whole milk Whole meal toast with butter – 1 piece of fruit – 1 glass of mineral water	Bowl of porridge – Whole meal toast with butter – Grapes or strawberries or raspberries – 1 glass of mineral water	Smoothie – 1 banana, desert spoon of honey, 1/3 glass of coconut milk, low fat yogurt – 1 glass of mineral water
Lunches
Ham or turkey in whole meal bread with lettuce, tomato, cucumber – Cereal/fruit bar – 1 glass of mineral water	Chicken soup with broccoli, cabbage, onion, potatoes, rice – 1 slice of wholemeal bread – 1 glass of mineral water	Tuna, leafy salad, tomatoes, croutons – Low fat cheese, Baked potato – Piece of fruit – 1 glass of mineral water
Dinners
Baked potato, coleslaw, green salad, olive oil dressing – Low fat yogurt – 1 glass of mineral water	Stir fried chicken or pork with bean sprouts, celery, tomatoes, onion, broccoli, peppers and rice – Cereal / fruit bar – 1 glass of mineral water	Cod steak, boiled vegetables, boiled potatoes – Fruit salad – 1 glass of mineral water
Protein Meals
Breakfasts
3 rashers of bacon with rind cut off, scrambled eggs in butter – 1 glass of full fat milk – ½ a banana	2 kipper fillets – 1 soft boiled egg – 1 glass of milk	Ham omelette, 2 tomatoes, mushrooms – 1 glass mineral water
Lunches
2/3 high quality burger patties, mushrooms, peas – 1 glass mineral water	Large lean steak, salad leaves – Low fat yogurt – 1 glass of milk	Prawns/shellfish/tuna salad, low fat mayonnaise/cheese – 1 glass mineral water
Dinners
Grilled/baked salmon, spinach and broccoli – Hand full of nuts – 1 glass mineral water	Mixed grill (burger, lean bacon, low fat sausage, tomato and mushrooms – Piece of fruit – 1 glass mineral water	Lentil and chick pea soup – Chicken salad – Nut bar – 1 glass mineral water
Protein and Fat Meals
Breakfasts
Chicken liver pate on a thin slice of whole grain toast, 2 sausages – 1 glass mineral water	Cheese omelette with 2 eggs and 4 slices of cheese – 1/2 sausage – 1 glass mineral water	Smoothie – ½ banana, 1 tea spoon honey, 1 raw egg, ½ glass coconut milk – 1 glass mineral water
Lunches
Chicken and bacon salad, grated cheese, olives – Hand full of nuts and seeds – 1 glass mineral water	Beef chilli, 2 table spoons of rice, melted cheese and sourer cream – 1 Glass mineral water	Fried liver, potatoes fried in butter, Mushrooms – Full fat yogurt – 1 glass mineral water
Dinners
Grilled steak, buttered peas and sweet corn. Mashed avocado with olive oil and balsamic vinegar – 1 glass mineral water	Thai green curry made from chicken thighs, with coconut milk, green beans, cashew nuts, 2 table spoons of rice – 1 glass mineral water	Fried liver, fried potatoes in butter, mushrooms – Full fat yogurt – 1 glass mineral water

So, next step, plan your meals for the week, make a shopping list and then the best bit… EAT the FOOD and find out what the best meal plan is for you.

Remember we are always at the end of the Phone or email to help

Committed to your success

Keith

Article 1 – How Does Food Make You Feel

Article 2 – What do my food reactions mean

Angie White

Clare Valvona — Wed, 25 Nov 2009 13:20:40 +0000

Hey there.. My name is Angie and it’s been a couple of months since i bumped into Keith in town and he asked “How would you like to get fit?” It didn’t take long for me to answer because I had been waiting for that moment for a few months….

My journey started in September 2008 when I decided to finally do something about my weight for ME! 1 year later I had lost 4 stone and was so chuffed with myself but very hungry, de-motivated and the weight just wasn’t coming off anymore. I new i needed to tone up and start the home straight to get me to my goal weight but the gym just didn’t keep me motivated and sometimes had the opposite effect with regards to my eating habits.

So back to now.. I’ve been going to Bootcamp for 7 weeks and I luv it! I’ve made some great friends and they have a nack for making me laugh even when I’m working my socks off.. I’ve lost another half a stone but more than anything have started seeing my body shape change (for the better!). It doesn’t matter what shape, size or fitness level you are, everyone is there to support each other, have fun and burn those calories. It really feels like we’re all in it together!

I can’t thank Keith, Clare, Amy and all my friends at Bootcamp enough for helping me in so many ways..

See you all tomorrow guys!

Angie
x

Absolute Training» Berkhamstead personal trainer

You getting to know…you!

Angie White