ReShape: Week Two
Week 1 gave you discipline, broke some bad habits, motivated you, weaned you from cravings, and generally jumpstarted your fat-burning engines. Now it’s time for Week 2, when you incorporate more carbohydrates into your diet. You will follow the same rules as in Week 1—stick to the meal plan, eat every three to four hours, drink lots of water, write in your diary, and exercise. But you will make a few more shifts as well.
Part 1: The Week Two ReShape Diet – Moving Beyond the First Week
Bringing Back Carbs
You will continue to eat three meals and two snacks a day, but you’ll bring back grains and starchy carbohydrates, such as breads, pastas, rice, and potatoes. During Week 2 I have again taken away all the guesswork by giving you a week’s worth of great-tasting, fresh meals. These easy-to-prepare meals will help you train your body to feel satisfied with the perfect calorie load for you.
Despite what you may have heard about recent diet crazes and fads, carbohydrates are critical for supplying energy, building muscle, keeping you full, and fueling your brain. The right starches also are necessary for successful weight loss. The fact is that if you are not getting enough carbs, your body will turn to muscle for energy, breaking it down and converting its protein molecules to glucose for much-needed fuel. While it can use fat for energy in the absence of any glucose or glycogen (stored glucose), it is easier for the body to resort to muscle. This pushes you in the wrong direction. To avoid this muscle-wasting, fat-paralysis state, you need to have a steady intake of starchy carbohydrates in your diet.
[stextbox id=”custom-2″ float=”true” align=”right” width=”300″]Muscle Fact: Eating the proper balance of healthy carbohydrates and fat with protein is essential. If your body gets deprived of much needed fuel, it can find quick sources by breaking down muscle mass. This is especially true if you run low on carbohydrates, which are required to support your brain and red blood cells.[/stextbox]
There are many healthy carbohydrates from which to choose from during Kathy Smith’s ReShape and they deserve special attention because everyone responds differently to them. Some carbs can trigger reactions in your body that can work against your weight loss goals and, ultimately, your overall health. I will teach you the common guidelines for choosing healthy carbs, and you will tune in to how you feel after eating them. You will quickly catch on to which carbs you should eat frequently, which you should eat occasionally, and which you should eat rarely.
You have more options to be creative with your meals in Week 2. You can eat any meal from Week 1. Or mix up the days in Week 2 and eat Wednesday’s lunch on Monday, for instance. In addition I welcome you to try a recipe from one of my hometown restaurants starting this week.
Week 2 is a stabilizing week, so your weight loss may not be as rapid as in Week 1. But by now you have built a foundation for the kind of weight loss that lasts a lifetime. It is steady and healthy, and you won’t feel lethargic or moody as you continue your journey because you will enjoy luscious, energy-supplying power foods from many food categories. You also will gain a heightened appreciation for the foods that boost your metabolism, give you sustained energy for exercise and optimum performance, keep you deeply satisfied, and render a new, vibrant you.
As you know by now, eating every three to four hours is key to your weight loss success. Snacks help keep your metabolism revved so you are constantly burning energy. They also factor into maintaining blood sugar balance, sustaining feelings of fullness, and nourishing those muscles. You can continue to have two snacks a day. Choose anything from the Week 1 list. You also may add the following snack options to your choices this week:
- 1 ounce low-fat cheese or 1 tablespoon soft goat cheese on 5 whole grain crackers
- 15 to 20 almonds with jicama slices
- 8 to 10 almonds with a small pear
- A small handful (8 to 12) mixed raw nuts: almonds, peanuts, walnuts, and cashews
- 1 tablespoon nut butter with 5 whole grain crackers or 1 slice whole grain toast
Choose from the same list of Desserts as in Week 1. Next week you will begin to prepare more elaborate Desserts using my recipes.
Lose the Salt
Even if you buy a simple can of sliced carrots at the store, you are getting more than just carrots. You’re probably also getting preservatives and one of the biggest additives in food processing—salt. I know some of us get excited sometimes when we find a food that has few or no calories, like canned olives or pickles, but you can’t forget to look at that sodium content per serving. Sodium is directly linked to a number of health issues, including high blood pressure and heart disease. It also can cause water retention that makes you bloated and uncomfortable. (Ironically drinking water can come to the rescue here. It will encourage your cells to release sodium that is causing the bloat.) A great rule of thumb is if the milligrams of sodium per serving is greater than the calories per serving, you should consider that product high in sodium.
Instead of grabbing the salt shaker, use alternative spices and herbs. Experiment with different brands and blends until you find one tailored to your palate.
[stextbox id=”custom-2″ float=”true” align=”right” width=”300″]Fat Fact: Whenever possible rely on olive oil or canola oil for cooking, even if you’re tempted to use butter. Avoid palm oils, margarine, and anything with the words “partially hydrogenated vegetable oil.”[/stextbox]
Just because we’re taking the excessive salt out of your daily meals, it doesn’t mean that your food has to be bland and boring. I’ve put together a great list of salt substitutes that will keep your meals fun and exciting without the salty repercussions.
Week Two Meal Plan:
Part 2: The ReShape Week Tw0 Workouts – 10 Minutes Per Day
Day 1 – Lower Body Workouts
- Warm Up: Step Touch with Cross-Back Leg with Opposition Arms
- Penny in a Pocket with a One Arm Row
- One Legged Squatting Dead Lift with Back Row
Day 2 – Upper Body Workouts
- Warm Up Move: Rhythmic Lunge with Backstroke
- Tricep Kickback and Posterior Deltoid Lift in a Squat
- Back Flye with Balance
Day 3 – Core Workouts
Day 4 – Lower Body Workouts
Day 5 – Upper Body Workouts
- Warm Up Move: Rhythmic Lunge with Backstroke
- Chest Flye and Press on the Ball
- Tricep Extension on the Ball