Lose weight the healthy way: Week One Of the Fat Smash Diet



So you have to eat 4-5 meals a day 2 being snacks here is a sample meal plan for the day:
MEAL PLAN:
8am.................Meal #1
11am...............Meal #2 (heavy snack)
2pm.................Meal #3
5pm.................Meal #4 (light snack)
7pm.................Meal#5
9pm.................Light snack
NEVER EAT 1 1/2 HRS BEFORE BED!

FOODS ALLOWED:
-all fruit in any quantity
-all vegetables in any quantity, except NO white potatoes NO avacadoes
-Good source of protein: chickpeas, bean, tofu & lentils
-Brown rice---2 cups of cooked rice
-2cups of low fat or skim or soy milk
-as much water as you like
-oatmeal--1 cup
-All herbs and spices
-6 oz. low fat yogurt (no fruit on the bottom 2X per day)
-4 egg whites
-2 cups herbal tea
-1 cup of ffreashly squeezed fruit or vegetable juice
-1 1/2 slices of low fat cheese or 1 veggie burger without bread
-sugarless gum
-1 tsp low fat mayo
-1 tbsp salt
-1pat (1tsp) of butter
-1 tsbp mustard or ketchup
-2 tbsp soy sauce
-2 tbsp teriyaki sauce
-1 tsp sugar substitute

FOODS NOT ALLOWED:
-peanut butter/jelly
-white rice
-meat
-fish
-full fat cheese
-Bread ANY TYPE
-raisins
-dried or preserved fruits
-candy
-ice cream
-alcohol
-soda regular or diet
-coffee and all coffee drinks
-sports drinks
-milk shakes
-whole eggs or yolks
-fried food
-fast food

SNACKS FOR PHASE I:
-1/3 cup plain yogurt dip and 2 cups raw vegetables
- 10 Cashews
-1 low fat granola bar
-15 grapes and half of low-fat milk
-1/2 cup plain low fat yogurt
-1 1/2 cups baby carrats
-(10-14) almonds
- 1 jello smoothie snack
-popcorn air popped (3 cups no butter)
-7 saltine crackers
-1 medium banana
-2 tbsp sunflower seeds

WORKOUT FOR 30 MIN. 5days a wk!

Video Length: 04:13
Uploaded By: datgirl25
View Count: 173,712


Like us on Facebook:
Follow us on Twitter:


End Boring Workouts! Shop Now at Aviron!
End Boring Workouts! Shop Now at Aviron!
Free Shipping on 69+ Free Shipping on any orders over $69.
Shop Diet Direct and get free shipping now!


Featured Products
BariWise On-the-Go Drink, Strawberry-Kiwi (6ct)
BariWise On-the-Go Drink, Strawberry-Kiwi (6ct)

Aspartame Free - Sweetened with SucraloseHigh Protein - 15 gramsLow Calorie - 60 CaloriesGluten FreeLow Carb - 1g Net Carbs*Sugar Free and Fat FreeReady In Seconds, Just Mix With WaterGreat for the ...

Our Price: 14.95

Rating: 3 out of 5 stars (3 out of 5)


WonderVites 30 Billion Probiotic GFU Gastrointestinal Support, (60ct)
WonderVites 30 Billion Probiotic GFU Gastrointestinal Support, (60ct)

Gastrointestinal Support*Aids in Digestion*Reduces Bloating & Gas*Builds Good Bacteria*Survives Stomach Acid10 StrainsShelf Stable Ultra High Potency - 30 Billion CFUVeganNon-GMOCaffeine-FreeMade ...

List Price: $38.95
Our Price: 29.95

WonderSlim Hot Drink, Creamy Hot Chocolate (7ct)
WonderSlim Hot Drink, Creamy Hot Chocolate (7ct)

High Protein - 12 grams Per ServingLow Carb - 4g Net Carbs*Low Fat - 1 gram Low Calorie - 70 Calories Per ServingContains Just 3 Grams of SugarCreamy and RichQuick and Easy to MakeEasily Mixes in Hot ...

List Price: $14.95
Our Price: 11.00

Rating: 5 out of 5 stars (5 out of 5)


Future of Home Workouts! Smart Fitness MIRROR (Full Review and Demo)
Future of Home Workouts! Smart Fitness MIRROR (Full Review and Demo)
HOME GYM EQUIPMENT FROM THE VIDEO ??MIRROR Website ? https://www.mirror.co/ ??Gym Floor Mats ? https://amzn.to/2A5aDhf ??Bowflex ...
Video Length: 12:33
Uploaded By: Josh Burns Tech
View Count: 8,477

Exercise for Belly + Thighs | Get Slim Thighs Fat and Slim Belly fat | Get perfect body in 14 day
Exercise for Belly + Thighs | Get Slim Thighs Fat and Slim Belly fat | Get perfect body in 14 day
Hello everyone, my name is Nhung Le today I want to introduce to you Abdominal + Thigh Exercises | Get Thigh Fat And Slim ...
Video Length: 08:40
Uploaded By: Home Fitness Challenge
View Count: 1,921,447

HOW I LOST 120 LBS IN UNDER A YEAR | Weight Loss Q&A | Before & After Photos
HOW I LOST 120 LBS IN UNDER A YEAR | Weight Loss Q&A | Before & After Photos
Hey guys! I'm finally uploading a video of my weight loss journey's FAQ's and any other questions you guys may have had! I tried to outline all the basics and ...
Video Length: 31:59
Uploaded By: Jovana Borojevic
View Count: 934,817