8 week plan / Week 3

Great effort springs naturally from a great attitude.

Pat Riley

Week 3

Eat some colorful, low-density food at every meal. These are foods that take up a lot of space without a lot of calories. Veggies are the most obvious example. You can eat a salad bowl overflowing with lettuce and veggies and you most likely won't exceed 100 calories. By eating low-density foods like veggies and fruits, you'll keep your portions under control naturally, because they have very few calories for their size. Conversely, high-density foods, like chocolate and butter, are loaded with calories in even the smallest amounts. So beware of salad dressings and other things you add to salads and veggies. Only add enough for flavor; don't fill up on them. When it comes to live foods, the richer the colors, the fresher the products tend to be. Try to eat a variety of colors in your diet. This simple and somewhat random act will help ensure that you're covering your bases, nutrient-wise.
Cheat Days: 1
Weekly focus: Protein at every meal. This becomes even more important as you eat more low-density food, because protein tends to be high-density. Many veggies have a lot of protein, but the quantity you must consume starts to become prohibitive. Try to get some protein—meat, dairy products, nuts, seeds, or legumes—each time you eat, especially when you're working out hard, because you need to repair broken-down muscle tissue. Frequency of protein consumption is even more vital for women, who aren't able to digest as much protein at one time as men are. It's almost impossible to get all your necessary protein at one or two meals, so try to get 10 to 20 grams of protein each time you eat. Reading labels is a simple way to learn how to estimate your protein intake, but if you eat natural foods, most of which don't have labels, you can look at online nutritional information guides to determine the amount of protein each serving contains.

You cannot control what happens to you, but you can control your attitude toward what happens to you, and in that, you will be mastering change rather than allowing it to master you.

Brian Tracy