IFS Healthy Fat Loss Reference Guide
Eating better for health and fat loss begins with FOCUS. Try these
tips for 30 days and feel the difference in your energy, vitality,
strength and focus. Incorporate them for life and watch who you can
become!There are no tricks. Just consistent application of proven fundamentals. Stick to the basics, be consistent and become healthy and fit!
FOOD: (Energy In)
- Increase water by drinking up to eight, 8oz. glasses of water a day.
- Decrease saturated and trans fats by limiting processed, fried and fatty foods.
- Increase fiber by choosing complex carbohydrates as well as fruits and vegetables.
- Eat four or five small meals three to four hours apart to increase your metabolism and help prevent hunger.
- Moderate sodium intake to help prevent water retention and bloating.
- Have a post workout, recovery shake (300 calories)
- Balance meals by having protein, carbs, and healthy fats in every meal.
- Eat, don't drink, your calories. Eliminate regular soda and excess juice to help reduce caloric intake.
- Eat slowly to help prevent overeating.
IFS Menu-Planning Ideas
The Basic Guidelines for caloric breakdown by the IFS Weight Management System are:
50-60% Carbohydrates
Oatmeal, Whole Grain Cereals, Rice (white or brown), Whole Wheat Bread
Sweet Potatoes, White Potatoes w/skin, Buckwheat Pancakes, Beans, Fruit,
Vegetables, Legumes, Pasta
25-30% Protein
Skinless Chicken Breast, Skinless Turkey Breast, Extra Lean Ground Beef,
Top Round, Sirloin, Pork Tenderloin, Canned White Tuna, Salmon,
Shrimp, Eggs and Egg Whites, Low Fat Cottage Cheese, Low Fat Cheese
15-20% Healthy Fats
Natural Peanut Butter, Olive Oil, Walnuts, Avocado, Flax Seed Oil,
Canola Oil, Omega 3 Fish Oils, Almonds
Robert
