Get Lean Over the Summer Diet    

            I have been researching methods to lose weight in a healthy manner and decided to call in the “big guns” – no I actually called the BIG GUNS – the nutritionist who helped me with this diet is also a body builder who really knows how to trim the fat off every area of your body – especially the torso.  If it is six-pack abs you want, combine this diet plan with cardio activity and abdominal exercises as listed in the Washboard abs and Lose the Love Handles Articles on the StewSmith.com Stew Smith Archive.

For this diet, the goal will be 5-6 meals a day, spaced out every three hours. The stomach takes about three hours to empty, so try to keep it full but never stuffed. The small meals are just enough to keep you satisfied until your next meal.  Remember, when you skip meals your metabolism slows down and you will not burn calories as well.  Eating and exercise actually boost your metabolism.  The base of the diet will be high protein, enough complex carbohydrates for the workouts, and low fat. If you have your exercise routine all figured out – great.  If not,  one of the eBooks from the StewSmith.com Fitness Store, you will now have the tools to really get lean this summer.  Here are the diet recommendations:

6:00 AM Meal 1 (this meal can have more fat because you have all day to burn it off)

5 egg white omelet, you can throw one whole egg in for flavor (Use a little cheese and pepper for taste) if you want add some ground turkey breast, or vegetables)

2 slices of wheat toast or small multi grain bagel (I put low fat peanut butter and sugar free jelly)

(The more grains in your bread the better – Nine Grain bread is a great toast in this case)

Avoid all white breads, pasta, flour etc…

Work out! – DO cardio in the AM.

9AM Meal 2 Post workout (eat carbs now after the workout - it helps with insulin transport and recovery)

Skim milk with banana or Oatmeal with raisins in it. (You could even go with small portions of both if you want.

NO Fat Yogurt

(Still have a piece of fruit if you have oatmeal.)

12:00 Noon Meal 3

Ground Turkey Breast with a little cheese ( NO MAYO – Mustard, A1 sauce, low fast salad dressing) in a Whole wheat wrap. I often have 2 of these! (If you like peppers or vegetables like that you can throw them in since they add no fat)

Baked Lays chips regular

Broccoli (light butter you can use the spray if you truly want to avoid all fat)

Piece of fruit

3:00PM Meal 4

1 can of Tuna fish or egg whites here again with a multi-grain, whole-wheat bagel / bread.

However; since most people are at work and have to have food that is easy, settle for another wrap, yogurt, and cold carrots.

5:00 workout - Lift or calisthenics in the early evening.

Post workout Meal #5

I recommend a protein shake right after workout like a myoplex just be sure the one you get is low in fat. If you don’t want to drink supplement drinks, have a can of tuna with little to no mayo, or a piece of chicken on top of a salad and a few wheat crackers and pickles mixed in.

Dinner! Again you can have GOOD carbs here to give you energy back, but avoid fat since you are about to lay down and go to bed in the next few hours. The last thing you want is fat before you go to bed because then it is simply going to be stored.

Try the Barilla Multigrain pasta. It is THE pasta to eat since it has 10 grams of protein in a serving and almost no fat. I would have this with turkey breast in it, or lean steak, fish, or chicken breast with a sauce of your choice, just avoid fat sauces. This way post workout you are getting good carbs and protein. Use wheat bread and just use garlic on it so you have healthy garlic bread.

Now your day is done – good eating mixed with 1-2 workouts.  The workouts can be as simple as walking 20-30 minutes or as tough as triathlon training. It is up to you and your fitness level and goals.  The diet is great for any person trying to lose body fat.

Do not forget to drink WATER!  See The Importance of Water article for more details. Water is the key. Drink it before you eat - it fills you up. Remember it takes the human body about 15-20 minutes to realize it is full so give yourself time with small portions and you will be full.  Know that you just will not feel that way right away. I always tell myself to eat when the clock says to eat not when my body says to eat. This way I am never full and I am never hungry. This is a rough idea of how I eat listed below are some other meals I would try:

Salad-chicken- no fat dressing

chicken broccoli

Multi-grain Pasta-turkey sausage-peppers (red yellow & orange) fat free Italian dressing (a cold dish)

Turkey breast burger on wheat bread

Egg whites are always a good meal! (Egg whites are just so healthy)

Subway roasted chicken breast avoid mayo use the honey mustard or nothing

Tuna

Snacks:

fruits

no fat yogurt

vegetables.

Just check food labels and keep the fat down. I would say below 50 grams or so. The goal is eat fruits and vegetables, multi-grain pasta and breads with chicken, lean meats, fish and avoid processed foods as much as you can.

Like most people, I eat the same things a lot over and over and over!  It is boring but you get use to it like anything.  Just get out of the bad habits of junk food, fast food, and sugary sweets and you will like the results. 

If you are diabetic or have other medical issues, contact a doctor or registered dietician before changing your eating habits.

630am Meal Options	930am meal Options	1230 Meal Options	330pm Meal Options	630pm Meal Options	Evening Snack Options
egg whites, or hard boiled egg whites , whole wheat toast, jam or peanut butter	Slimfast meal bar or post workout protein shake	Green leafy lettuce Salad with roasted chicken or tuna fish,	Fruit Salad- variety	Chicken, tuna, or fish, lean meat sandwich on wheat bread, no mayo –	Water - make up for missing glasses at end of the day to be better hydrated tomorrow
Yogurt, milk, cereal (whole wheat grain cereals – multi grains s the best option)	Yogurt Smoothie	SubWay Sandwich	Turkey whole wheat wrap	Mixed salads with variety of veges – green leafy lettuce, broccoli, carrots, tomatoes, onion	Whole wheat bagel
Lean Meat on whole wheat bagel or bread / toast	Lean Meat / cheese wrap	Vegetable beef stew	Can of tuna with water	Chicken, asparagus or broccoli, brown rice, wheat bread – fruit dessert	Whole wheat toast
Protein shake or yogurt smoothie	Assorted Nuts and berries mix – 1 cup	Whole wheat Pasta and marina sauce	Milkshake or Myoplex shake	Veggie or Turkey burger with lettuce, tomato onion – mustard – no mayo	Italian Ice
Slimfast meal replacement bar	Beans and brown rice / celery sticks and peanut butter & milk	Burrito or whole wheat turkey or lean meat wrap	Chopped Chicken with hard boiled egg and lettuce or rice	Lean sirloin, green or lima beans, salad, whole grain garlic bread, sherbet	Low / no fat popcorn
Banana, apple, small carrots, pears or orange	Fruit options – 1-2 cups of honeydew / watermelon, and/or cantaloupe	Spinach Salad with almonds, strawberries, lean meat	Yogurt smoothie with myoplex protein powder	Broiled Fish, steamed brown rice, salad	Remember the GOAL is to limit fat grams to under 50gms a day and lower carbs to as needed for pre – post workouts
Water – ½ - 1 qt	Water – 1 qt / or green tea (hot or cold)	Water – 1 qt / or green tea (hot or cold)	Water ½ - 1 qt	Water – 1 qt