Fat Loss Seminar

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Fat Loss Seminar

• Part 2

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Supportive Choices

• Lean Proteins

Eggs Sea Bass Chicken breast
Sushi / Sashimi
Turkey Breast Halibut Tuna
Tilapia Shrimp
Grouper Lobster
Mahi Mahi Cod Lean
Salmon Fat Free Dairy
Products Swordfish
Veal Shellfish
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Supportive Choices

• Starchy Carbs

Potato Cream of Rice
Cereal Corn Brown
Rice Sweet Potato Jasmine Rice Peas
Basmati Rice Oatmeal
Couscous Corn Tortillas
Whole Grain Breads Whole Grain Pastas
Cream of wheat cereal Black Beans
Wheatina Pinto Beans
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Supportive Choices

• Fibrous Carbs

Broccoli Onions
Cauliflower
Asparagus Carrots
Spinach Green Peppers String Beans
Yellow Peppers Cucumbers Red
Peppers Celery Mushrooms
Artichokes Cabbage
Brussels Sprouts Kale
Turnips Scallions
Leeks Bok Choy
Arugula Romaine Lettuce Zucchini
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Nutritional tips for Success

• Have written precise goals with a deadline.
• Eat every three hours
• Have a protein, carb and fat at each meal
• Drink 2 quarts of water a day.
• fiber 25-35 grams per day.
• A multi-vitamin and Omega 3 everyday
• Keep a journal
• Figure out how many you need, and track calories
  per day (www.calorieking.com, fitday.com ), you
  can also Google Harris-Benedict Equation and find
  the formula.
• Subtract 20 to find ideal deficit that avoids
  starvation response.
• Figure out 50cho,30pro, 20fat (449) to find
  grams needed per day. Go to 40/40/20 for
  occasional periods of faster fat loss.

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Myths and Misleading Media

• Fat free cookies that make you fatter
• Quack infomercial products
• Miracle pills and potions
• Strength training makes you bulky

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Go to part 3 for Functional Training, Core, and
Keys to Fat Loss