Here are some nutritional tips to start with from “the ultimate makeover nutrition program” from David Kirsches Ultimate New York Body Plan :
Week 1
- Ease yourself into eating regularly and preparing most of your meals
- Give up fast food
- Begin to create time to cook and brown-bag your lunch
- Give up soda and fruit juice, including diet varieties and
- Switch to herbal tea or club soda with lime or lemon
- Get in the habit of eating regular meals – three main meals and two small snacks
- If you are breakfast skipper, get into the habit of eating breakfast
Week 2
- Start to transition your diet away from processed foods (anything that comes in box, can, bag, or a shrink wrap) and toward whole foods
- Switch from fatty sources of protein to lean sources of protein. For example, instead of heaving t-bone steak, opt for skinless chicken breast
- For grains, choose whole grain options such as whole grain pasta and brown rice over pasta and white rice.
Ultimate strategies for success
- The next time you pack or buy a lunch, make it full of vegetables and whole foods
- When you are choosing protein, stick to the stuff that swims or flies (fish, poultry)
- When designing your meals, keep it lean and green – pair a lean protein source with vegetable.