Apr 27 2008
Lose 20 lbs in 60 Days the Healthy Way! Part 2 - The Diet.
Continuing from part one, “How to Lose 20 lbs in 60 Days the Healthy Way! - The Routine” let’s look at Luke’s diet and how it helped him drop 20 lbs in 60 days. Here are some examples of what Luke eats for breakfast, lunch and dinner.
- Breakfast
- Luke eats a bowl of Kashi (A organic, cold cereal that has a lot of protein and fiber) with 1% skim milk.
- Another option is an egg sandwich. Consisting of 3 eggs whites, 1 yolk, and 2 pieces of cheese on whole wheat bread.
- You can drink a protein shake if you’re to busy for breakfast.
- Lunch
- Eating a sandwich with lean meat and low fat is a great lunch. You’re getting proteins and carbs mixed together which can help with protein absorption and overall health.
- Rice bowls with lean meats. Be sure it’s brown rice!
- Sushi (No deep fried items.) Also keep it light on all the sauces.
- A big chicken salad with a light vinaigrette dressing.
- Dinner
- Pasta with 7% lean beef.
- BBQed chicken or steak. Lean cut.
- Veggies with all meals is also helpful for overall health.
- Snacks
- Fresh fruit of any kind 2x times a day.
- Nuts (not macadamia nuts) about a 1/3 a cup.
- Protein / granola bars.
- Meat, cheese and whole grain crackers.
- Watch the sugar and fat content with all snacks.
If you’re really working out hard and feel you want some extra protein you can have a protein shake mid morning between breakfast and lunch or another one a few hours after dinner but at least a few hours before going to bed.
Something to keep in mind as well is to not eat more than 50 grams of protein in any one sitting and to make sure you get some protein in you within 30 minutes after finishing your workout.
[…] the above schedule, in addition to the diet he’s on which you can read about in part two, Lose 20 lbs in 60 Days the Healthy Way! Part 2, has lost 20 pounds and continues to lose fat and gain […]