Download Table of Contents - My Absolute Best

Copyright © 2007 Clara Bassett
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or
transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publisher.
Library of Congress Catalog Number: TX 6-402-381
Published by Personal Best Enterprises, Inc., California
Printed in the United States of America
i
Table of Contents
PART I: GETTING STARTED
1
Think Long Term — Think Lifestyle
1
How Does It Work?
1
PART 2: THE APPROACH
2
Committing To Your Goal
2
Taking Charge of Your Metabolism
Why Diets Fail
The Metabolic Solution: Exercise
Metabolic Reset
3
3
3
4
PART 3: THE PLAN
5
What to Expect
5
The Tools
Nutritional Guidelines
Exercise Workouts
Daily Journal
5
5
5
5
Your 12-Week Schedule
Step One: Calculate Your BMR
Step Two: Determine Your Daily Target Caloric Intake
6
6
7
Meals and Calories
Sample Meals
Creating Your Own Meals
Fine-Tuning Your Intake According to Activity Level
Continuing Beyond Week 12
8
8
8
9
9
Meal Plans
Sample Protein Day Menu
1000 Calorie Meal Plan
1200 Calorie Meal Plan
Alternate Vegetarian Meals
1500 Calorie Meal Plan
Alternate Vegetarian Meals
1800 Calorie Meal Plan
Alternate Vegetarian Meals
2000 Calorie Meal Plan
Alternate Vegetarian Meals
10
10
11
12
13
14
15
16
17
18
19
Creating Your Own Menus
The Lean Food Pyramid
Making the Calories Add Up
20
21
24
Healthy Eating Tips
25
Importance of Supplementing
25
PART 4: YOUR DAILY JOURNAL
26
Using the Journal
Starting Measurements
26
26
Clarita’s Metabolic Cure Journal
27
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PART I: Getting Started
C
ongratulations! You’ve made the important decision to take charge of
your health and appearance. This book is your guide to Clarita’s
Metabolic Cure and Exercise Program. In it, you’ll discover why the
combination of good nutrition and exercise is the only means of losing
weight that’s truly endorsed by your body’s own physiology. You’ll learn the
secret to raising your body’s metabolism for fast, sustained calorie burning.
And finally, you’ll learn how to use your Daily Journal, one of the best tools
ever for creating positive change!
Think Long Term — Think Lifestyle
For better or worse, our bodies are shaped by habits. As much as we might wish for quick fixes to
health and weight problems, lasting improvement only occurs when we develop healthier habits—and that’s what Clarita’s Metabolic Cure is all about.
Over the next 12 weeks, you’ll:
•
•
•
Learn how to eat, train, and be disciplined about your approach to fitness and weight loss.
Learn to avoid self-sabotage.
Develop a healthier attitude towards food.
Week by week, you’ll be creating a new lifestyle based on sensible eating and regular exercise.
The benefits of this approach aren’t just yours for a month or a season—they can last a lifetime.
How Does It Work?
Clarita’s Metabolic Cure is not a diet, but a metabolic strategy. Using a technique called metabolic reset,
calorie levels will be periodically adjusted to keep your metabolism elevated, thereby maximizing
the impact of your workouts. Because this meal plan doesn’t require you to follow a particular
diet, it can be adapted to any other nutritionally balanced eating plan. All you have to do is follow
the outline of exercise and caloric intake described in Part 3: The Plan.
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PART 2: The Approach
•
•
•
The Goal: Lose 12 to 24 pounds of weight in 12 weeks while developing greater strength,
endurance, and flexibility.
The Strategy: Heat up your body’s metabolism through exercise and caloric adjustment,
thereby avoiding the pitfalls of standard diets.
The Plan: Three, four-week phases during which calorie intake and energy expenditure will
be carefully controlled according to the details in the next section.
Committing To Your Goal
Clarita’s Metabolic Cure is based on a strategy called SMART Goals, a concept developed by the
goal-setting seminar Career Tracks. SMART Goals embody five characteristics that guarantee
success.
SMART Goals are...
Specific
Measurable
Action-Oriented
Realistic
Targeted
Notice how the plan uses these key elements to set you up for success:
Specific
•
If you complete this program, you will build greater muscle mass and definition, increase your
flexibility, and lose 12 to 24 lbs.
Measurable
•
To help you gauge your results, we’ve provided space in your log to record your measurements and weight at each phase of the program.
Action-Oriented
•
You’ll follow a 4-days-a-week fitness regimen and a daily meal plan, supported by daily
journaling.
Realistic
•
You will be losing weight at a very achievable rate of one to two pounds per week. The result:
12 to 24 lbs. of weight loss in 12 weeks.
Targeted
•
“I am beginning this Action Plan on (fill in the date) _________________. If I faithfully follow each step of the plan for the next 12 weeks, I will achieve 12–24 pounds of weight loss by
___________ (year). At this rate, I will achieve my total goal of (fill in your ultimate
goal)______________ by (fill in the date) ___________________.”
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As you can see, achieving additional weight loss beyond the first 12 weeks’ 12–24 lbs. is simply a
matter of continuing with the Plan. Thanks to the way the program is paced, you can continue to
lose weight at about the same rate until you achieve your ultimate goal.
Taking Charge of Your Metabolism
Anyone who’s ever dieted knows the effects are short lived. You might lose a few pounds, but you
soon hit a plateau and the weight loss stops. When you go off the diet, the pounds seem to return
faster than ever. In time, you learn the sad truth: repeated dieting is actually a great way to gain
fat.
The reason has to do with your body’s metabolism—the rate at which it burns calories.
Why Diets Fail
As living creatures, we expend energy constantly—not just for activity, but for all the internal
processes that sustain life. The sum of your body’s energy requirements is called your Basal Metabolism. The fuel for this expenditure comes, of course, from food.
When you eat more calories than your body needs, the excess is stored as fat. Conversely, when
you eat fewer calories than your body needs, some of that stored fat is burned, or metabolized, to
make up the deficit. Dieting, then, should result in fat loss—but there’s a catch.
Far back in our evolutionary past, the human body learned to respond to a sudden “fuel shortage” by reducing its consumption and burning only what you feed it. If, for instance, you normally eat a 2000 calorie diet, and you suddenly cut back to 1500 calories a day, the body—which
is currently set to burn 2000 calories a day—has to dip into its supply of stored calories to make
up the difference. For a while, you’d lose some weight. But it wouldn’t last.
The problem is that when you diet you don’t just lose fat, but lean muscle as well. And muscle tissue, even at rest, is the main consumer of energy in your body. With less lean muscle, your body’s
energy requirements drop. This is known as metabolic adaptation. In a short time, your body’s metabolic needs would stabilize at around 1500 calories (the lower amount you’re now consuming),
and you’d stop losing weight.
That’s why dieting alone won’t work. As soon as you become tired of restricting your eating and
resume your normal intake of 2000 calories a day, your body’s new lower metabolic rate will
leave 500 calories unburned, to be stored as fat. Your weight will climb back to where it was
originally, with one important difference: whereas the weight you lost included lean (muscle) tissue, the weight you gain back will be mostly fat.
The Metabolic Solution: Exercise
So how can you create a calorie deficit without losing muscle? The answer is exercise. Exercise
keeps your muscles in play, forcing the needed fuel to come from your body’s fat stores.
Exercise does more than just consume calories during activity. The new muscle it builds raises your
body’s fuel needs—thereby raising your basal metabolic rate—so you’re burning more calories all
the time. That’s why any type of exercise that builds muscle (resistance training, for example) is
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particularly beneficial.
The combination of calorie restriction and exercise does what dieting alone can’t. Suppose we
remove 250 calories per day from your existing diet and expend an additional 250 calories per
day through exercise. The net result will be a 500-calorie deficit—that is, your intake will be 500
calories short of what you’re burning. But unlike a 500-calorie deficit created by dieting alone, the
demands of exercise (and the muscle tissue it builds) prevent your basal metabolism from dropping. As a result, you can sustain that 500-calorie deficit over a long period of time, and achieve a
realistic, sustainable rate of weight loss.
One pound of fat = 3500 calories. A daily 500-calorie deficit will add up to 3500 calories per
week—exactly one pound of fat loss each week.
Metabolic Reset
In addition to using exercise to prevent the metabolism from slowing, periodically replacing some
of the calories you removed from the diet is another means to help keep the metabolism up. This
is called metabolic reset. On this plan, we’ll add some calories back into your diet every four weeks,
to help keep from triggering a drop in metabolism.
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PART 3: The Plan
The Plan is designed to create a calorie deficit without allowing your metabolism to slow down. As
we’ve explained, the two factors that make this possible are:
•
Exercise: some of the calorie deficit on this plan will be created by the demands of exercise.
•
Metabolic Reset: For one week out of every four, you’ll be instructed to add some calories
to your diet. This will encourage your metabolism to stay as high as possible.
What to Expect
Your initial weight loss may include water and some muscle. However, the combination of exercise and metabolic reset will keep your basal metabolic rate elevated and allow you to build new
muscle, giving you the strength and stamina to progress. Over time, a greater proportion of the
weight loss will come from fat stores. By the end of 12 weeks, you’ll have more muscle than you
started with… and 12 to 24 pounds less fat!
The Tools
Proper nutrition, regular exercise, and your Daily Journal—these will be your tools for success.
Nutritional Guidelines
Clarita’s Metabolic Cure nutrition plan doesn’t involve any specific diet. Instead, it rests on the principles of moderation and balance, involving:
•
Sensible Eating: This is a chance to learn how to give your body what it needs for optimum health.
•
Simple Meal Guidelines: These are designed to give you the balance of nutrients you
need while allowing you to select the foods you like to eat.
Exercise Workouts
As for exercise, you’ll explore the training effects of power walking, or you’ll continue with your
current aerobics and/or other workout regimens.
Daily Journal
In your Daily Journal, you’ll record the foods you eat and note the calorie deficit created through
your eating and activity for the day. The journal also provides a place to record and notice patterns in your emotions that may affect your eating. Most of all, it gives you a way to closely monitor your progress and keep yourself on track.
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Your 12-Week Schedule
Now it’s time to get specific. Over the next 12 weeks, phases of exercise coincide with periods of
calorie restriction and replacement to stimulate metabolism and maximize calorie burning. Table
1 represents the caloric “balance sheet,” showing how exercise and diet combine to create the
calorie deficit at each phase of the program.
Table 1. Based on the assumption that your current calorie intake is approximately 2000 calories.
Weeks
Meals
Exercise
Calories
Out via
exercise
Calorie
Intake
Total Calorie
Deficit
1st 3 days
Fast Track
Protein only
6 meals daily
Approx. 200–300
calories
Approx. 1000 calories
1200–1300
7-day
Fast Track
follow-up
5–6 small meals
with one meal replacement
walking,
running or
other aerobics
“
“
Approx. 1000–1200
1000–1300
Weeks 2 – 3
Weight Loss
Period
Week 4
5–6 small meals
“
“
Approx. 1200–1500
700–1100
6 small meals, no
meal replacement;
increase calorie
intake by 200–300
5–6 small meals
approx. 1200–1500
calories
6 small meals, no
meal replacement;
increase calorie
intake by 200–300
calories for a total
of 1500–1800 calories
5–6 small meals
approx. 1200–1500
calories
Protein only
approx. 1000
“
Approx. 300
Approx. 1400–1800
500–900
“
“
Approx. 1200–1500
700–1100
“
“
Approx. 1400–1800
500–900
“
“
Approx. 1200–1500
700–1100
“
“
Approx. 1000 calories
1300
Metabolic
Reset
Weeks 5–7
Weight Loss
Period
Week 8
Metabolic
Reset
Weeks 9–12
Weight Loss
Period
Last 3 days
of program
Each week, you’ll achieve a calorie deficit through a combination of dietary restriction and exercise.
In Week 1, for example, you’ll burn approximately 200–300 calories a day through exercise,
while, at the same time, removing 1000 calories a day from what you normally consume. These
numbers add up to a daily deficit of approximately 1300 calories in relation to your current caloric consumption.
Step One: Calculate Your BMR
Remember, your Basal Metabolic Rate, or BMR, is the number of calories your body currently
requires at your present weight and activity level. In order to figure out how many calories you
should be eating on the program, you must first determine your BMR.
There are various formulas for calculating BMR; a simplified one is shown below.
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The Harris-Benedict formula (BMR based on total body weight)
The Harris Benedict equation is a calorie formula using the factors of height, weight, age, and sex
to determine basal metabolic rate (BMR). This makes for a more accurate calculation as opposed
to basing it solely on total bodyweight. The only variable it does not take into consideration is lean
body mass. Therefore, there may be less accurate determination of BMR in the extremely muscular (most likely will underestimate caloric needs) and the extremely overweight (will overestimate
caloric needs).
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)
Note: 1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.
Example:
You are female
You are 30 years old
You are 5’ 6” tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 – 141 = 1339 calories/day
•
Determine your BMR and enter it here: ___________________.
This is the approximate number of calories your body needs to maintain itself at your present
weight and activity level.
Step Two: Determine Your Daily Target Caloric Intake
To figure out how many calories you should be eating on a given day, look in the “Caloric Intake” column of Table 1. For three weeks out of the month, your caloric intake will be equal to
your BMR minus 500–700 calories.
•
Subtract 500–700 from your BMR and enter that number here: ___________. This is your
basic caloric intake for most of the program.
On the fourth week of each cycle, you’ll be allowed to add some calories back in. On those weeks,
your caloric intake will be equal to your BMR minus 200–300 calories.
•
Subtract 200–300 from your BMR and enter that number here: ___________. This is your
intake for the periods of “metabolic reset.”
These two numbers are your target calorie numbers for the program. Each day, in your journal,
you’ll record your target calorie intake number, along with the actual number of calories you consume. (Don’t worry about getting it exactly right every day; just try to stay in range of the target.)
Later in the program, as your workouts become more strenuous, you can increase these numbers
slightly on workout days. This will be explained in the next section.
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Meals and Calories
On this plan, you’ll be eating:
•
3 days fast track — 6 meals per day (~150–200 calories each)
The balance of the plan:
• 3 meals a day (~300–400 calories each)
• 3 snacks a day (~100–200 calories each)
• 10 glasses a day of any non-calorie liquid*
Spreading out your daily intake in this way helps keep your appetite under control by keeping the
stomach small and by regulating blood sugar. It also costs your body more energy to digest,
thereby burning additional calories.
______________
* Water and Fluids: In general, tea or coffee may be counted toward your fluid intake. However, we
recommend drinking water or sports drinks during exercise and immediately afterwards to rehydrate and reintroduce electrolytes. Drinking cold water is a good way to burn additional calories, as your body must expend energy to heat the water to body temperature. Water is also good
for quelling hunger pangs.
Sample Meals
On page 10, you’ll find sample meals for daily intakes of protein-only meals, 1000, 1200, 1500,
and 1800 calories. These should make it easy to create balanced meals containing approximately
the right number of calories. Just pick the one closest to your actual target number. As you get
more familiar with the foods you’re eating, you can adjust quantities to bring the calorie total
closer to your actual target.
Creating Your Own Meals
Over time, you’ll probably want to expand your food horizons. For instructions on how to prepare nutritionally balanced meals containing the right number of calories, refer to Creating Your
Own Menus on page 20. Alternatively, you can simply follow the guidelines of any nutritionally
balanced diet.
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Fine-Tuning Your Intake According to Activity Level
As your workouts become more strenuous, you may find you have more energy if you adjust your
intake from day to day, depending on your activity level.
•
During metabolic reset weeks (every fourth week), increase your intake on workout days by 300
calories.
Continuing Beyond Week 12
What happens after you’ve reached the end of Week 12? Well, if you’re satisfied with your progress and you wish to continue to lose weight at about the same rate, simply jump back to Week 1
and continue with the schedule as listed. You can cycle through the program as many times as
you want. Once you reach your target weight, continue to exercise as you start to add calories
slowly to your diet. Gradually, you should reach a point where you’re neither losing nor gaining,
but have stabilized at your ideal weight. Congratulations!
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Meal Plans
Sample Protein Day Menu
You may use any protein food selected from our protein list. Mix and match them if you’d like
and always make sure to eat every 2–3 hours. You may need more than 6 protein servings during
this phase of the program to avoid hunger and maintain sufficient energy.
Breakfast
1 egg or 2 egg whites
Or
1 Protein Drink
Snack
Two ounces of fat-free cheese
Or
1 Protein Drink
Lunch
2 ! ounces of water-packed tuna (tofu for vegetarians)
Or
1 Protein Drink
Snack
4 ounces low-fat cottage cheese
Or
1 Protein Drink
Dinner
3 ! ounces chicken or turkey breasts (tofu for vegetarians)
Or
1 Protein Drink
Snack
2 ! ounces lean/fat-free cold cuts
(plain yogurt or cottage cheese for vegetarians)
Or
1 Protein Drink
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1000 Calorie Meal Plan
Breakfast
1 egg or 2 egg whites
! banana or 1 slice of whole grain toast
Water, coffee or tea
Snack
Protein Drink or other protein snack
Lunch
2 oz. white albacore, water packed (tofu for vegetarians)
Small tomato
Small orange
2 cups Romaine or butter lettuce w/ 1 tsp. olive oil flaxseed, safflower…w/ lemon
Water or calorie free drink
Snack
Protein Drink or other protein snack
Dinner
2 oz. salmon (soy veggie burger for vegetarians)
! cup carrots
! cup strawberries
2 cups Romaine, butter lettuce
Snack
! cup cottage cheese
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1200 Calorie Meal Plan
Breakfast
Omelet
one quarter cup or 2 egg whites
1 oz fat-free cheese
cooking spray
on a bed of half a cup cooked spinach
one half cup cooked oatmeal
Snack
1 cup fat-free plain yogurt
three quarters cup strawberries
5 walnuts
Lunch
Sandwich
2 slices whole wheat bread
2 oz turkey breast
one half cup lettuce
one quarter cup tomato
1 tablespoon low-fat mayonnaise
one half cup carrot sticks
Snack
one quarter cup cottage cheese
one quarter cup honeydew melon or cantaloupe
Dinner
2 oz grilled or broiled salmon
1 cup steamed broccoli
one half cup brown rice
Snack
Shake
1 cup non-fat milk or soy milk
one half frozen ripe banana
one half teaspoon cinnamon or nutmeg
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Alternate Vegetarian Meals
Lunch:
In a medium skillet cook:
1 cup black beans
one half cup salsa
one half cup red and green peppers, white onion chopped
Roll up in romaine lettuce
Dinner:
Marinate one half cup cubed low-fat tofu
in 2 tablespoons soy sauce, one quarter cup water with powdered garlic
and ginger; stir fry with cooking spray, set aside.
Stir fry with cooking spray:
1 cup Japanese style frozen mixed vegetables
Serve with one half cup brown rice
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1500 Calorie Meal Plan
Breakfast
Omelet
one quarter cup or 2 egg whites
1 oz fat-free cheese
cooking spray
on a bed of 1 cup cooked spinach
one half cup oatmeal
Snack
1 cup fat-free plain yogurt
three quarters cup strawberries
5 walnuts
Lunch
Sandwich
2 slices whole wheat bread
2 oz turkey breast
one half cup lettuce
one quarter cup tomato
1 tablespoon low-fat mayonnaise
one half cup carrot sticks
Snack
one quarter cup cottage cheese
one quarter honeydew melon or cantaloupe
Dinner
3 oz grilled or broiled salmon
1 cup steamed broccoli
one half cup brown rice
Snack
Shake
1 cup non-fat milk or soy milk
one half frozen ripe banana
one half teaspoon cinnamon or nutmeg
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Alternate Vegetarian Meals
Lunch:
In a medium skillet cook:
1 cup black beans
one half cup salsa
one half cup red and green peppers, white onion chopped
Roll up in romaine lettuce
Dinner:
Marinate three quarters cup cubed low-fat tofu
in 2 tablespoons soy sauce, one quarter cup water with powdered garlic
and ginger; stir fry with cooking spray, set aside.
Stir fry with cooking spray:
1 cup Japanese style frozen mixed vegetables
Serve with one half cup brown rice
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1800 Calorie Meal Plan
Breakfast
Omelet
one half cup or 2 egg whites
2 oz fat-free cheese
cooking spray
on a bed of 1 cup cooked spinach
one half cup oatmeal
Snack
1 cup low-fat plain yogurt
three quarters cup strawberries
5 walnuts
Lunch
Sandwich
2 slices whole wheat bread
4 oz turkey breast
one half cup lettuce
one quarter cup tomato
1 tablespoon low-fat mayonnaise
one half cup carrot sticks
Snack
one quarter cup cottage cheese
one quarter honeydew melon or cantaloupe
Dinner
3 oz grilled or broiled salmon
1 cup steamed broccoli
one half cup brown rice
Snack
Shake
1 cup non-fat milk or soy milk
1 frozen ripe banana
one half teaspoon cinnamon or nutmeg
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Alternate Vegetarian Meals
Lunch:
In a medium skillet cook:
1 cup black beans
one half cup salsa
one half cup red and green peppers, white onion chopped
serve with 2 small corn tortillas, heated and romaine lettuce
Dinner:
Marinate three quarters cup cubed low-fat tofu
in 2 tablespoons soy sauce, one quarter cup water with powdered garlic
and ginger; stir fry with cooking spray, set aside.
Stir fry with cooking spray:
1 cup Japanese style frozen mixed vegetables
Serve with one half cup brown rice
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2000 Calorie Meal Plan
Breakfast
Omelet
one half cup or 2 egg whites
2 oz fat-free cheese
cooking spray
on a bed of 1 cup cooked spinach
one half cup raw oatmeal
Snack
1 cup low-fat plain yogurt
three quarters cup strawberries
5 walnuts
1 and one half cups air popped or low-fat microwave popcorn
Lunch
Sandwich
2 slices whole wheat bread
4 oz turkey breast
one half cup lettuce
one quarter cup tomato
1 tablespoon low-fat mayonnaise
Salad
one half cup cooked lentils
2 tablespoons red onion
1 tablespoon fat free Italian dressing
Snack
one quarter cup cottage cheese
one quarter honeydew melon or cantaloupe
5 almonds
1 and one quarter cup air popped or low-fat microwave popcorn
Dinner
3 oz grilled or broiled salmon
1 and one half cups steamed broccoli
one half cup brown rice
Snack
Shake
1 cup non-fat milk or soy milk
1 frozen ripe banana
one half teaspoon cinnamon or nutmeg
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Alternate Vegetarian Meals
Lunch:
In a medium skillet cook:
1 cup black beans
one half cup salsa
one half cup red and green peppers, white onion chopped
serve with 2 heated small corn tortillas, and romaine lettuce
1 cup non-fat milk or soy milk
Dinner:
Marinate three quarters cup cubed low-fat tofu
in 2 tablespoons soy sauce, one quarter cup water with powdered garlic
and ginger; stir fry with cooking spray, set aside.
Stir fry with cooking spray:
1 and one half cups Japanese style frozen mixed vegetables
Serve with one half cup brown rice
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Creating Your Own Menus
When creating your own meals, it’s important to make sure you’re getting a proper balance of nutrients, while keeping your calorie intake in your target range. To help you do this, we’ve provided the following resources:
•
•
•
The Lean Food Pyramid (www.mypyramid.gov)—The Lean Food Pyramid shows the
number of servings you should eat per day of each type of food, in order to maintain a good
balance of nutrients.
List of Serving Sizes—This will tell you the actual amount of food that counts as a “serving.”
Calorie Chart —This will help you calculate the number of calories in the meals you create.
Using these resources, you can create an infinite variety of nutritionally balanced meals that will
support good health and weight loss.
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The Lean Food Pyramid
The Lean Food Pyramid is a simple formula for putting together nutritionally balanced meals. By
following the serving guidelines for the various food groups, you can be sure you’re getting all the
nutrients you need.
Use the Pyramid guidelines (www.mypyramid.gov), along with the serving sizes that follow.
Serving Sizes
How much food is a “serving”? Serving sizes in the Lean Food Pyramid might not coincide with
what you think of as traditional portions. For example, a single slice of bread, according to the
guidelines, is one serving. This means that when you eat a sandwich, you’re consuming two servings from the grain category. It adds up fast!
Here are some sample serving sizes to follow when preparing meals according to the Lean Food
Pyramid.
Meat and Meat Substitutes
Lean Beef
round, flank, sirloin
Poultry
white meat, cooked without the skin
Pork
loin and tenderloin (pork chops)
Fish and shell fish
Egg whites, egg substitutes
Beans
kidney beans, black beans, white beans,
chickpeas, lentils, etc.
Beans are a good source fiber
2–3oz
Low-fat Tofu
Soybeans
" – 1 cup
! – " cup
Soy veggie burger (low-fat)
1 – ! cup
Low-fat, fat-free cottage cheese
! – " cup
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2–3oz
2–3oz
2–3 oz
! – " cup
1 cup
21
Dairy and dairy substitutes
Cheese (low-fat and fat-free)
2 oz
Milk (low-fat and non-fat)
1 cup
Soy milk (calcium fortified)
avoid brands containing >15 g extra sugar
1 cup
Yogurt (non-fat, plain)
1 cup
Soy yogurt (calcium fortified)
1 cup
Grains and Starches
Whole grain bread
Hot cereals
oatmeal
whole wheat cream of wheat or rice
Cold cereal (avoid those with added sugar)
Brown rice, whole grain pasta, barley
Potato and sweet potato
Corn or peas
Air popped popcorn/low-fat microwave popcorn
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1 small slice
! cup cooked
" cup
! cup
! cup
! cup
1 cup
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Vegetables
Asparagus
Bean sprouts
Broccoli
Carrots
Cauliflower
Celery
Cucumber
Mushrooms
Pepper
Leafy green vegetables
Spinach (cooked)
Spinach (raw)
String beans
Tomato
Zucchini
1 cup
1 cup
1 cup
! cup
1 cup
1 cup
1 cup
2 cups
1 small
1 cup
1 cup
2 cups
1 cup
1 small
1 cup
In general serving sizes are ! cooked or 1 cup raw.
Fruits
Apple
Banana
Berries
Melon
Watermelon
Orange
Peach
Pear
Pineapple
Plum
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1 small
one half
2/3 cup
one quarter
1 ! cups
1 small
1 small
1 small
! cup – 1 small
1 small
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Good Fats
Nuts
Olives
Olive oil, canola oil,
grape seed oil
Avocado
Peanut butter
5
10
1 teaspoon
1/8th
1 teaspoon
Note that mono- and certain poly-unsaturated fats can be beneficial in small quantities, as they
are very calorie dense.
Essential Fats (your body cannot make them!)
Omega-3 fatty acids have an anti-inflammatory effect which induces a variety of health benefits.
Sources include:
fish oil
fatty fish
flaxseed oil
ground flax seed
walnuts
walnut oil
1 teaspoon
3 oz
1 teaspoon
2 tablespoons
5
1 teaspoon
Note that the fat in walnuts and walnut oil is only about 10% omega-3.
Omega-6: tofu, soybeans, corn oil, sunflower seeds
Please note omega-6 fatty acids are usually abundant in the American diet and there is likely no need to supplement.
Making the Calories Add Up
The Lean Food Pyramid will ensure that the meals you design are well balanced. But how will
you know how many servings of each food to eat, to reach your target intake?
The best way to do this is to sit down with a list of foods and work out the calories-per-serving of
each of them using a calorie chart like the one provided for you at www.calorielab.com or
www.metabolicdiet.com/images/foodlist.pdf
It may seem time consuming at first, but once you’ve worked out the calories-per-serving of your
favorite foods, putting meals together becomes simply a matter of eating the proper number of
servings per day.
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Healthy Eating Tips
•
•
•
•
•
When eating out, ask for “to go” containers. Also, don’t be afraid to ask for substitutions.
Take control!
When leaving the house for long periods, plan ahead: pack a lunch or necessary snacks.
If you know you’re going to have to rely on fast food, study your options before you get there.
Most fast food chains have web sites that list nutritional information.
Carry meal replacements such as food bars with you when you’re away from home.
When you go grocery shopping, shop the perimeter of the market first—that’s where you’ll
find the fresh, lower calorie foods.
Importance of Supplementing
To get the most out of this program, we recommend the following supplements:
•
•
•
Multivitamin—to ensure the optimum balance of essential nutrients.
Omega-3 fatty acids—essential for heart health, these aren’t produced by the body and must
come from your diet.
Protein bars—for quick energy and additional calories between meals. Note: Look for bars
with the highest protein-to-carbohydrate ratio you can find—ideally, as much as 30 grams of
protein with no more than 26 grams of carbohydrate.
Be sure to check with your doctor to determine the exact type and dosage of any vitamins and
supplements you take.
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PART 4: Your Daily Journal
Your journal is more than just a reminder; it’s a powerful motivational tool designed to increase
your sense of accountability. It’s like a mirror on your process, giving you insight into your eating
patterns and the factors that affect them. It’s also a place to celebrate your successes, and learn
from your mistakes. Your journal is an integral part of the process—a guide and a friend. So let
your journal work for you!
Using the Journal
In this section, you’ll find a copy of the Journal forms. You should copy one for every day of the
program.
Each day:
•
•
•
Enter your target calorie intake. This will vary depending on whether you’re working out that
day or not, and whether it falls on a week of metabolic reset or not. Follow the instructions in
Table 1, page 6.
At the end of the day, record your food intake, exercise, and vitamin and water intake.
In the section labeled Notes, record any cravings you experience along with any related emotional triggers you can identify. Also, record any insights you have about the process you’re
going through.
Each week:
•
Review your entries once a week, taking note of how close you came to hitting your targets
for food and activity.
Each month:
•
At the beginning of each new phase, record your weight and measurements in the space provided.
A final tip: Store your journal in plain sight. Out of sight means out of mind, so keep your journal
in a place where it’s always visible and accessible.
Starting Measurements
Date: ______________
Arms ____ Chest ____
Waist ____ Hips _____
Abs _____ Thighs ____
Calves _____
Weight_____
(Measure every 4th week)
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Clarita!s Metabolic
Cure Journal
Clarita!s
Metabolic Cure Journal
Name:
_______________________________
Date: _________________
Week # (1–12): ___________________ Day # (1–7): _________________
Time
Meal Plan
Serving
Breakfast
Supplements (Check off)
Daily Vitamins _____
Essential Fats _____
Protein
Fruit or Grain
Beverage
Misc.
Water Intake
80 oz
(10 glasses)
Water
Protein Snack
______
Notes/How do I feel?
________________________
________________________
________________________
________________________
________________________
________________________
________________________
________________________
________________________
________________________
____________
Lunch
Protein
Vegetable
Lettuce
Fruit
Beverage
Misc.
Protein Snack
Fitness Activity (check off
and write length of workout)
Dinner
Protein
Vegetable
Fruit
Lettuce
Starch
Misc.
Protein Snack
Total
Personal Best Enterprises, Inc.
Calories
Aerobic Activity
_____________________
Strengthening/Conditioning
_____________________
Stretching
______________________
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