About Carbohydrates
Again, the key to losing body fat is controlling the quantity of the complex starchy carbohydrates. However, fat intake must also be controlled or completely eliminated. The fat to be consumed with moderation is the one from plants, seeds and other vegetable.
sources (e.g. peanuts, flax seed, coconuts). They are labeled “good fat” because of their benefits. The fat to avoid are the animal fats, which are found in meats, poultry and other animals. |
The success of the SleekFit!™ Diet is based on the amount of daily calories from the starchy complex carbohydrates – the “good carbs” – you consume.
The complex carbohydrates are considered the “good carb” because unlike simple carbohydrates – the “bad carbs”-, complex carbohydrates are not broken down as quickly in the body, thus steadily providing you with energy without a spike in your blood sugar level. For your information, spikes in blood sugar are big contributors to excess body fat. Therefore, simple carbohydrates (e.g. sweets, white-floured foods, softs drinks), which create those spikes in blood sugar, are completely inexistent in the SleekFit™ diet. Even though, the complex carbohydrates are the “good carbs”, their consumption must be restricted to appropriated amounts daily. Those amounts vary among individuals based on each person’s current body weight, physical activities, gender, fitness goals, and other factors like bio-chemical individuality. Another group of complex carbohydrates is the one made of fibrous complex carbohydrates. Fibrous carbohydrates are mainly fruits and veggies. They have no cholesterol and are low in calories and fat, and contain a variety of essential vitamins and minerals, including vitamins A, C and E, folate and potassium. The greener and darker the fibrous complex carbohydrates are, the more nutritious they are known to be. Additionally, fibrous carbohydrates are loaded with anti-oxidants and fibers. |
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Your Calorie Intake
The Nutritional Plan is revolved around your daily calorie intake from complex (starchy) carbohydrates shown on SleekFit!™ food list.
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Calories from complex (starchy) carbohydrates
The following categories of recommended calorie intake are established based on your current body weight, desired weight, and the amount of complex carbohydrates (starches) and protein you need. The numbers are a fair educated estimate that should be adjusted as needed based on individual requirements. Female 115 – 129 lbs. body weight take 60 – 80 g (240 – 320 calories) of carbohydrates 130 – 149 lbs. body weight take 80 - 120 g (240 – 480 calories) of carbohydrates 150 - 200 lbs. body weight take 120 - 170 g (520 – 680 calories) of carbohydrates Over 200 lbs. body weight take 170 - 200 g (680 – 800 calories) of carbohydrates Males 150- 199 lbs. body weight take 200 g (800 calories) of carbohydrates 200-249 lbs. body weight take 200 - 250 g (800 - 1,000 calories) of carbohydrates 250 – 300 lbs. body weight take 250 -300 g (800 – 1,200 calories) of carbohydrates 300 lbs. and up, body weight take 300 – 400 g (1,200 – 1,600 calories) of carbohydrates. Important Notice: The remaining of your calorie intake shall come from the fruits, vegetable (fibrous carbohydrates), and proteins featured in the Food List. Calories from vegetable (fibrous carbohydrates) You may have as much as fibrous carbohydrates as desired or as suggested. See the list of veggies sources and recommended amounts on the SleekFit™ diet food list. Calories from proteins It’s recommended to have about 0.8 g of protein per body weight. So, to figure the daily amount you should consume, simply multiply your body weight in pounds by .8 (e.g. 150 lbs x .8 = 120 g of protein). See the Protein Category on the SleekFit!™ diet food list for the amounts of proteins contained in each protein source. |
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MEAL SCHEDULE
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This is how your eating pattern should look like every day. 3 regular meals (breakfast, lunch, dinner) and snack (smaller) meals. Make sure the appropriate amounts of proteins and calories from complex carbohydrates (starches) are followed as recommended. Refer to the SleekFit!™ diet food list to select your foods.
Meal 1 (Breakfast)
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The 3 Phases of Success
Phase 3 - Longevity
Once you’ve reached your desired and healthy body weight and shape, you will want to maintain it. There is no going back, is there? So, you are now in the longevity phase for the rest of life. Below is an example of what your weekly eating plan might look like. Keep it in mind that the most important is to control the amount of complex carbohydrates you take daily while keeping your protein and lots of veggies in. Consult with your physician regularly. |
Phase 1 - The First Two Weeks
What can you eat and what should you avoid in the crucial first two weeks? You’ll get most of your calories from protein (meat, fish, poultry, dairy, and other sources listed in the Food List). You’ll have a portion of protein about the size of the palm of your hand for breakfast, lunch, and dinner. Don’t worry if you’re a vegetarian or vegan; there’s plenty for you to eat, too. Nor need you worry too much about how you cook (or don’t cook your food) at this point. Preferably, sauté your protein in olive or canola oil or grill it. Preferred vegetable cooking methods are steaming, sautéing, or sir-frying in a wok. Please, just don’t deep-fry any food or overcook any vegetable. Phase 2 - Carbs In! You will now carefully introduce starchy carbohydrate into your diet. Refer to the Complex Carbohydrate Intake Table or consult with your Certified SleekDiet Coach to see which category you fit in for your recommended daily starchy carbohydrate amounts. |
Food List
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NUTS & SEEDS
Be sure you eat only raw, unsalted products, with the exception of peanuts, which should be roasted, and keep portions to ¼ cup twice a day initially. I have omitted sunflower seeds because they contain too much omega-6 fat and cashews, which are high in sugars. Nut butters are very high in calories, so only occasionally and no more than a tablespoon twice a day. If you are allergic to nuts, soy “nuts” are an alternative.
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GREENS
You can eat the following UNLIMITED amounts of the following veggies. Add to salads or eat raw as a snack.
Celery Mushrooms
Chives Jicana
Cucumbers Olives
Lettuce Parsley
Peppers (all types: green, yellow, red and hot) Onion (raw only.2-3 rings)
Season to taste and Salad Garnishes:
Grated Cheese Chopped Hard-boiled Egg Crumbled Bacon No “fake” bits.
You can eat LIMITED amounts of the following veggies.
Asparagus (8 spears) Leeks
Bean Sprouts Pea Pods
Beans (Green, Wax or Italian) Spinach
Broccoli Water chestnuts
Brussel Sprouts Eggplant
Cabbage Cauliflower
Greens (collard, turnip, mustard, beet, kale, etc.) Tomato
Summer squash: yellow crookneck, zucchini
You can eat the following UNLIMITED amounts of the following veggies. Add to salads or eat raw as a snack.
Celery Mushrooms
Chives Jicana
Cucumbers Olives
Lettuce Parsley
Peppers (all types: green, yellow, red and hot) Onion (raw only.2-3 rings)
Season to taste and Salad Garnishes:
Grated Cheese Chopped Hard-boiled Egg Crumbled Bacon No “fake” bits.
You can eat LIMITED amounts of the following veggies.
- Cooked --- Up to 1cup total of any combination per meal
- OR Raw --- Up to 2 cups total of any combination per meal.
- Cooked and Raw --- Up to 1.5 cups.
Asparagus (8 spears) Leeks
Bean Sprouts Pea Pods
Beans (Green, Wax or Italian) Spinach
Broccoli Water chestnuts
Brussel Sprouts Eggplant
Cabbage Cauliflower
Greens (collard, turnip, mustard, beet, kale, etc.) Tomato
Summer squash: yellow crookneck, zucchini
SNACK FOODS
- Animal proteins: plain yogurt, cottage cheese, dry turkey, chicken or meat.
- Nuts: almonds, peanuts (see list for more)
- Seeds: pumpkin (see list for more)
- Fruits: all Berries, orange fruit, apple, banana
TIPS
1. You must eat NOT longer than 2 and ½ hours between meals and beginning with your first meal of the day: breakfast!
2. Eat protein first before carbohydrates.
3. Drink at least 8 oz. of water every hour
4. Keep your complex carbohydrate intake down to the daily amount as recommended by your Personal Fitness Coach (PFC).
4. See the list of foods provided to you for your selection of foods.
5. Pick a “cheat day” when you may indulge yourself with a ‘not-so-healthy” food or drink. Just do it moderately.
2. Eat protein first before carbohydrates.
3. Drink at least 8 oz. of water every hour
4. Keep your complex carbohydrate intake down to the daily amount as recommended by your Personal Fitness Coach (PFC).
4. See the list of foods provided to you for your selection of foods.
5. Pick a “cheat day” when you may indulge yourself with a ‘not-so-healthy” food or drink. Just do it moderately.
