Clean Eating
Eat Clean Stripped
After hitting a plateau in my own weight loss journey, I decided that I
needed to make some changes to my clean eating lifestyle. .I started
reading Tosca's book Eat Clean Stripped and am consciously trying to
change the way I look at food. As I
was re-reading Chapter 11 on the meal plan I realized I wasn't following
the Stripped plan as closely as possible. I decided to start tracking
everything I ate to see if it fit into the categories outlined. I
quickly found out that there is no cheese or dairy in the stripped meal
plans. (This is only a temporary thing) Once you reach your goal weight
then you can follow cooler plan 2 which allows you dairy and cheese
during the day. If you have more than 10lbs to lose then you should also
follow cooler plan 2. This meal plan is only for those trying to shed
those last 10 lbs. This plan is restrictive but you don't feel overly
hungry because you'll be eating a combination of foods that fill you up
and give you energy to get through the day while blasting fat at the
same time. Soooo, I decided to give it a try and really be dedicated to
following the Stripped meal plan to see what results I could achieve.
Healthy Fats- A portion of healthy fats is one scant handful of nuts, or one to two tablespoons of healthy oil or nut butter.
I decided to share this plan with you and I have outlined some
of the key points below! I hope this helps you all in your weight loss
journey.
The Stripped Plan is meant for four weeks' worth of food. You
alternate week1 and week 2. This plan along with cardio and strength
training exercises can help you lose those last 10 lbs.
For those of you who know nothing about the Eat Clean lifestyle, here are the basic principles of the diet.
Here are the Eat Clean Principles:
1. Eat more. Eat six small meals each day. Space out two-and-a half to three-hour intervals.
Protein and complex carb at each meal with a big glass of water!
2. Eat breakfast everyday, within an hour of rising.
3. Make your last meal 3 hours before bed.
This one is personally very hard for me, but so far this week I haven't had my 3rd snack and I'm not starving!
4. Eat a combination of lean protein and complex carbohydrates at each meal.
5. Eat sufficient healthy fats every day.
This is where I was going over board before. I was eating too many nuts and nut butter!
6. Drink two to three liters of water each day.
Spice it up with some lemon, limes, cucumbers or strawberries so you don't get bored.
7. Carry a cooler packed with Clean foods each day.
Took my cooler with me on vacay last weekend and I was never in the situation where I was starving and had to eat fast food.
8. Depend on fresh fruit and vegetables for fiber, vitamins, nutrients and enzymes.
9. Adhere to proper portion sizes.
10. Eat only foods that have not been overly processed or doused in chemicals, saturated and trans fats and/or toxins.
If you don't know what the ingredient is, don't eat it!
Portion Sizes
Protein- a proper portion of meat or any other protein is measured by what can fit into the palm of one hand.
Starchy Complex Carbohydrates- A proper portion of starchy carbs is measured by what can fit into one cupped hand.
Carbs from Fruits and Vegetables- A proper portion of complex carbohydrates from fresh produce is measured by what can fit into two hands cupped together.
Healthy Fats- A portion of healthy fats is one scant handful of nuts, or one to two tablespoons of healthy oil or nut butter.
Portion Size Guidelines:
For lean protein: you are allowed one palm sized portion at each meal.
Egg whites, lean turkey and chicken breast, lean pork, beans
and legumes (in moderation), lean fish (tuna, salmon, trout, cod,
halibut), shrimp, clams, mussels, bison and other game meats, hummus,
quinoa, spirulina, sea vegetables, protein powder, tofu and tempeth.
Starchy Complex Carbohydrates: one or two cupped handfuls per day, divided between one or two meals.
Sweet potatoes, potatoes, radishes, beans and legumes, oats,
brown rice, bananas, carrots, parsnips, bulgar wheat, teff and farro.
Complex Carbohydrates from Fruits and Vegetables: Two cupped handfuls at eat meal.
Apples, plums, berries, pears, tomatoes, cucumber, broccoli,
asparagus, beets, leeks, spinach and other leafy greens (the darker the
better), brussels sprouts, green beans, onions, sprouts, celery,
watermelon, cherries, zucchini, fennel, oranges, limes, lemons and
garlic.
Healthy Fats: One to two servings per day, divided between one or two meals.
flaxseed, nuts (almonds, walnuts and pumpkin seeds), natural
nut butters, hummus, avocados, oils (sesame, coconut, olive, hazelnut,
walnut and fish).
Other Allowable Foods: Coffee (black), caffeine free herbal teas, tamari, unsweetened soy, rice or almond milk, mustard, salsa, herbs and spices.
Sample Day Meal Plan
I ate this meal plan on Monday and Tuesday this week! So far so good and I'm down 2 lbs!
Breakfast: Take me on vacation oatmeal with black coffee and warm water with 1/2 squeezed lemon.
Mid morning snack: Apple with 1 Tbsp almond butter and water.
Lunch: Shakeology chocolate
shake with 1 scoop chocolate shakeology powder, 1 cup water, ice, 1
tbsp PB2, and banana. Blended in a blender with a tall glass of water.
Snack: Vanilla protein powder 1 cup water, frozen strawberries and ice.
Dinner: Fajitas and glass of water.
No Evening Snack!
In the evening I did have a need for something so I drank a
glass of water or my favorite: green tea.
Here is the meal plan that Tosca outlines in the book. Your rotate week 1 and week 2 for the four weeks.
FAQ's
Do I have to work out?
YES! Workouts are a must. The best way to accelerate your
weight loss is to include regular workouts as part of your routine. It
is important to alternate between strength training and cardio. You will
build lean muscle and increase your metabolic rate and your fat-burning
speed.
What should I avoid?
All over-processed, chemically charged, toxin laden foods.
Sugar in all its disguises and white refined flour products are at the
top of the list of no-no foods! Also, alcohol is just another form of
sugar so its critical to avoid alcohol during your four-week plan. If
you don't recognize the ingredients, don't eat it!
What should I eat a lot of?
Egg whites, lean turkey and chicken breast, nuts, berries,
beans and legumes, spinach and other leafy greens, green vegetables,
asparagus and broccoli, bison, pumpkin and sweet potatoes, oats, quinoa
and apples.
How can I speed up my weight loss?
Weight training the largest muscle groups. It will over
stimulate your metabolism, pushing it into over drive. This will
accelerate your regular rate of fat burning way beyond its normal
capacity. Target your glutes and quads frequently.
I will keep you posted on how the weight loss goes! If you would like to be a part of the Eat Clean Book Club please message me for more information! I'd love to help you reach your health and fitness goals too!