ReShape: Week Three
In Week Three, we will focus on HOW you can ReShape your life by evaluating how you eat. What you eat is extremely important in the ReShape program, but how you eat can have just as much of an impact your overall fitness results. It’s important that you take the time to plan your meals and control your portions. Even if you eat healthy options on a regular basis, you can sabotage your fitness goals if you don’t eat those foods the “right way”.
Part 1: The ReShape Week Three Diet – Focus on How You Eat
Designing Your Meals
Food is a source of profound pleasure. I love the crunch of an apple, the texture and smell of warm bread, the savory taste of roasted chicken. I delight in the cool sweetness of ice cream and the absolute ecstasy of chocolate cake. I cherish the meals my family and I share in our kitchen as much as I do great meals prepared in restaurants. I love food, and I love to eat.
What I have learned about food reflects what I have learned about life: Food has to be both functional and flexible. It has to meet my nutritional needs while allowing my choices to vary day to day. The same goes for you too. While it is certainly OK to have your own set of guidelines to follow, they needn’t be extremely rigid and unyielding. Don’t choose food just because you think it is “good for you” when you really don’t like it. What fun is that?
Choose foods based on how they serve you physically, mentally, and emotionally. You can become a “functional” eater by learning to assess your needs at any given moment and how to decide what to eat based on those needs. This is something most of us are not used to doing. Either we get lazy and don’t want to think about what we eat or we go on an unrealistic diet that tells us exactly what to eat.
[stextbox id=”custom-2″ float=”true” align=”right” width=”300″]Fat Fact: You can lose only about 3 pounds of body fat per week. If you lose more than that, it most likely is water loss.[/stextbox]
Consistency is not about rigidity. If you do “slip,” all you do is get back on track as soon as possible. Eventually you find yourself slipping less and less. When you blend consistency with flexibility, you achieve a truly functional approach to food and eating. You learn how to incorporate food into your life in a way that makes sense for your body and the way you live.
Remember, the ReShape plan is based on my science-supported formula for healthy weight loss: Protein + Vitamin C + Fiber = Weight Loss
These are the ingredients your body craves for optimum health. Commit this equation to memory to help you choose the superfoods that will fuel muscles, shrink fat, and boost your overall health. I will teach you how to identify the foods that contain these essential ingredients. Once you know that, what to eat becomes second nature.
As you’re about to learn, lean proteins, wholesome vegetables, and nonstarchy grains will be your staples at virtually every meal. These are the foods that lie at the heart of the Feed Muscle, Shrink Fat blueprint. I will help you choose the right foods so you learn to design nutritious, delicious meals. This program is all about being satisfied, and there is no room for deprivation.
The Plate Method
Now that you are on your own and ready to design your own meals, I want you to think of the Plate Method when deciding what type of foods and how much of them to eat. With today’s jumbo restaurant portions and supersize snacks, it is often difficult to recognize what is indeed a proper “serving.” The Plate Method is a simple way to ensure that each of your meals is balanced and has the right portion sizes. All you have to do is visually split your plate into three parts.
- Section 1: Protein: The first section of your plate is for protein (for example, turkey, fish, chicken, or lean beef). The right portion of protein will be about the size of a deck of cards or the palm of your hand. Protein and veggies are what stabilize your blood sugar and keep you satisfied.
- Section 2: Fruits and Nonstarchy Veggies: This section of your plate gives you that important vitamin C. You can load your plate with as many leafy vegetables like spinach, asparagus, or green salad as you want. This is one section where it is OK to fill up! Because some fruits contain concentrated sugars, you will need to pace yourself better and go easy on these.
- Section 3: Whole Grains: The third section of the plate is reserved for complex carbohydrates in the form of whole grains such as brown rice. I have included starchy vegetables like potatoes, yams, and corn in this category. Starting in Week 3 you will add grains/starchy vegetables to two meals each day. Keep your servings to about the size of a single scoop of ice cream.
You will create your meals within the Plate Method, then “add on” dairy, fats, and desserts. These add-ons are important because they deliver more nutrition and calories. This may sound counterproductive, but you need to be sure your caloric intake doesn’t dip too low. It is not ideal to lose more than two pounds a week, especially during this Fat Burn phase, because the body can’t adjust to rapid changes in chemistry. Therefore, you will “add on” one or two servings of dairy plus two fruits a day. Limit your fat intake at each meal to about the size of your thumb. Having a sense of an ideal portion for your body’s needs is the key to weight loss. It also will allow you to finish a meal feeling satisfied and full of energy. Who doesn’t want that?
I have built in plenty of flexibility to help you tailor this program to your needs. Not everyone enjoys three meals a day, so you will find ideas for breaking up your calorie load to create mini meals and snacks scattered throughout the day.
If my daily meal plan feels like too much food for you, then you shouldn’t feel pressured to eat more than you need. Conversely if you don’t feel like you’re eating enough food, I will show you how to make needed adjustments. You should not have to count calories and grams or measure foods on a kitchen scale. I want you to become so attuned to your body’s needs, including its level of hunger and sense of fullness, that you can decide for yourself the proper portions for you.
Not only is everyone’s body different, but everyone’s level of activity is different. One day you may be high on the activity scale, and the next you may be mostly sitting in front of a computer and not moving much. Because activity levels change constantly, there is no magic calorie total that will meet your individual and perpetually evolving needs. Calorie consumption should be viewed more broadly. One day you may be hungrier and actually need more calories than the next. Don’t be afraid to respond to that true hunger and take in an extra 100 to 200 calories.
You are training your body to feel satisfied with the right amount of calories for you . My hope is that you can do away with “rules” once you finish my program so you can successfully adopt this way of eating as a lifetime practice. I understand that the learning curve for shifting your way of eating can feel restrictive. It is human nature to resist change. But with the right attitude toward all that awaits you once you become a healthier person, the benefits outweigh the frustrations.
Increase Proteins and Vegetables/Fruits First:
Every meal starts with a protein and a healthy serving of high-volume produce. Then you can add a grain and dairy twice a day. As you sense the need to give your calorie consumption a boost to meet your activity level, start by increasing protein and vegetable/fruit portions, then add more grains and dairy if you still don’t feel like you are eating enough fuel to satisfy your energy needs. It is much easier to reach your satiety level through protein and fibrous vegetables/fruits than through dairy and grains that have simple sugars that easily rush into the bloodstream.
Track Hunger with Your Journal:
The key to knowing where and when to increase foods is to listen to your hunger. If you undereat eventually you will overeat. Use your journal to track hunger and level of satiety after each meal. As you lose body fat and increase muscle mass, you are retraining how many calories your body needs to run efficiently. You are maximizing your immune system and cardiovascular capacity in the meantime.
But I’m Still Hungry!
If you find yourself still hungry after a meal, and you thought you chose the right portions using my guidelines, here are some explanations:
- Your body hasn’t registered that it is full. It takes your stomach about 20 minutes to feel satiated, so wait at least that long before eating seconds. If you wait and still want more, have a few more ounces of lean protein or high-fiber vegetables.
- You ate too quickly. Try chewing your food slowly and deliberately, putting your knife and fork down after every bite. This way you will enjoy your meals more and need less to be satisfied. Have a conversation or read a book to slow yourself down.
- You are dehydrated. Many people mistake thirst for hunger, so before a meal or snack, drink an 8-ounce glass of water, wait 10 minutes, and see if your hunger abates
- You are shortchanging one of your food groups. Usually it is protein, so try increasing the amount you eat by a few ounces to see if that helps. You also can consume more raw or steamed vegetables to make you feel satisfied longer.
- You are premenstrual—craving fat and sugar. Hormone levels affect hunger, so during that time be particularly conscious of your eating habits and portion sizes. Take extra care to select healthy treats that will level off your cravings.
- You are skipping meals. Remember to follow the three- to four-hour guideline
- Meal 1(about 7 a.m.): Egg white scramble with tomatoes, spinach, avocado. Plus toast.
- Protein: 4 egg whites (complementing fat: . avocado [chopped])
- Produce: 1 chopped tomato, 1 cup packed fresh spinach leaves
- Grain: 1 slice whole grain toast
- Extras: chopped cilantro, salt and pepper to taste
- Snack 1 (about 10:30 a.m.): Red Berry Sunrise Shake (recipe, page 232)
- Meal 2(about 1:30 p.m.): Grilled Chicken Salad (recipe, page 191)
- Protein: 4 ounces skinless chicken breast (complementing fat: 1 tablespoon olive oil in balsalmic-based dressing)
- Produce: 4 cups mixed salad greens with chopped celery, cucumber, and cherry tomatoes
- Grain: (no grain)
- Snack 2 (about 4:30 p.m.): 1 cup fat-free vanilla yogurt with ½ cup mixed berries and 4 crushed walnuts
- Meal 3(about 7:30 p.m.): Grilled salmon with asparagus and brown rice
- Protein: 4 ounces wild salmon (no fat added because this is a high-fat protein)
- Produce: 10 stalks of steamed asparagus
- Grain: ½ cup brown rice
- After-dinner treat: ½ cup fresh strawberries and fat-free Reddi-Wip with ¼ ounce grated dark chocolate sprinkled on top
- Target totals for the day:
- 4 to 6 servings of proteins (a “serving” is 3 to 6 ounces)
- 3 to 8 servings of vegetables/fruit
- 2 grains
- 2 dairies
Part 2: The ReShape Week Three Workouts – 20 Minutes Per Day
Day 1 -Upper Body (10 Minutes) and Core Workouts (10 Minutes)
Upper Body Workouts
Day 2 – Lower Body (10 Minutes) and Cardio Workouts (10 Minutes)
Lower Body Workouts
- Squat with Side Lift and Overhead Press
- Step-Back Lunge with Cross Chop
- Calf Raises with Side Lateral Lift
Day 3 – Upper Body (10 Minutes) and Core Workouts (10 Minutes)
Upper Body Workouts
- Side Lateral Deltoid Lift with Leg in Rotational Balance
- Plie to 4:00 and 8:00 with Overhead Press
- Hack Squat with Bicep Curls
Day 4 – Lower Body (10 Minutes) and Cardio Workouts (10 Minutes)
Lower Body Workouts
- Lunge Dip with Bicep Curl
- Penny in a Pocket with a One Arm Row
- One Legged Squatting Dead Lift with Back Row
Day 5 – Upper Body (10 Minutes) and Core Workouts (10 Minutes)
Upper Body Workouts
- Tricep Kickback and Posterior Deltoid Lift in a Squat
- Back Flye with Balance
- Chest Flye and Press on the Ball
- Crunching Tabletop – Straight and Swivel
- Double Leg Stretch
- Hyperextension/House for a Mouse
Day 6 – Lower Body (10 Minutes) and Cardio Workouts (10 Minutes)
Lower Body Workouts