What do you need and how much calories in each?
- Multi-grain toast (Brown toast) -1 slice has 69 calories
- Roast beef slices -1 slice has 46 calories
- Turkey breast slices -1 slice has 45 calories
- Tuna in water -1 can has 220 calories
- Light mayo -1 table spoon has 50 calories
- Lettuce -1 cup has 5 calories
- Cucumber -1 medium has 15-20 calories
- Skimmed milk -1 cup has 90 calories
- Skinless Grilled chicken breast -1 breast has 120 calroies
- Water
These stuff are found everywhere, affordable and you can easily prepare your meals for the whole day within 5 minutes.
How many calories do you need?
First we need to calculate your daily needs (approximately):
For men (weight in kg X 2.2 X 12)
For ladies (weight in kg X 2.2 X 10)
Examples: A man who weights 70kg, around 1848 calories are needed for body maintenance
The second step is to create a deficit by subtracting 300-500 calories from our daily calories to create our weight loss daily needs
Example: (1848 - 300) = 1548 calories are needed for safe weight loss
How does the diet work or What should you do?
Depending on your weight loss daily needs you gonna create your meals!
Example: For a man who needs 1500 calories as a target for weight loss
Total = 1486 calories
TIPS: TOO IMPORTANT
First we need to calculate your daily needs (approximately):
For men (weight in kg X 2.2 X 12)
For ladies (weight in kg X 2.2 X 10)
Examples: A man who weights 70kg, around 1848 calories are needed for body maintenance
The second step is to create a deficit by subtracting 300-500 calories from our daily calories to create our weight loss daily needs
Example: (1848 - 300) = 1548 calories are needed for safe weight loss
How does the diet work or What should you do?
Depending on your weight loss daily needs you gonna create your meals!
Example: For a man who needs 1500 calories as a target for weight loss
- A sandwich with grilled chicken breast , tsp of mayo and 1/4 cup of lettuce ( has 313 calories)
- A sandwich with 3 roast beef slices, tsp of mayo and 1/4 cup of lettuce ( has 337 calories)
- A sandwich with 3 turkey slices, tsp of mayo and 1/4 cup of lettuce ( has 337 calories)
- A sandwich with half can of tuna, tsp of mayo and 1/4 cup of lettuce ( has 229 calories)
- 3 cups of skimmed milk ( has 270 calories)
Total = 1486 calories
TIPS: TOO IMPORTANT
- You must eat at least 4 meals a day in order to keep your metabolism running well
- Drink atleast 2 litres of water to increase your bowel movement
- Drink green tea as it increase your metabolism. It has almost no calories
- Make ALL your sandwiches when you wake up early in the morning and take 2 of them with you to work
- NEVER skip a meal and NEVER overload your next meal if you had to skip the previous one
- Eat alot green leaf vegetables
- Stay away from SUGAR as it will affect your weight loss progress negativity!!!!!!
- Stay away from SIMPLE CARBOHYDRATES as white bread, potatoes and pastries!!!
