Nutrition

It’s very important to keep up with the diet. Although, sugar and honey might not cost you a lot of money, sugar is a dangerous substance. Many don’t see it that way but it’s one of the worst legal drugs on the market today. Why the radical approach, you ask? It is because it will only cause an irreversible damage on the long run. Now, come to think about it, we’re only talking about concentrated/refined/raw sugar. The kind that comes in cubes, powder looking or basically any kind of sugar that we consume which isn’t organically sourced directly from fruits or vegetables. Sweet Yam potatoes should be the fine line between a sweet desert and junk deserts before it will submit you to a weight loss breach of trust. One which is most likely to escalate quickly, causing you to lose weight slower, or not lose weight at all, ending you up frustrated and unmotivated to continue. Roasted, baked or grilled. In moderation of course. You shall never consume deep fryed oil foods again. Never get near fried food. Staying away from bread will be a bitter & very tough pill to swallow, so have a very nice sandwhich (Whole Grain, Whole Wheat preferable. Usually, wholegrain/wholwheat/regular white bread consist of the same amount of calories. Yet, the whole grain/wheat ones contain more nutritional values, such as fiber and vitamins. Remove the inner bread to avoid extra unecessary calories. Limit yourself to once every 10-15 days. You have to trust your body . Have it follow the commands of your mind. Do not give in for the casual “Just this once” type of bollocks, your body cells are not gonna skip a fat cycle “just this time”. There’s no back door “just this time”. Burn calories equivelant to or greater than what you consume. It’s all in your head, what matter is what you want and what you’re willing to do to get what you want. How bad do you want it? Best believe you want it BAD, and not just “kind of” want it.

Goal: 1,500 calories a day. (2,000 max)

How many calories do you burn every day? I burn between 3,450 to 4054 everyday. (Click here to find out how many calories you burn every day.) That means, everyday my body substracts between 1,500 to 2,000 calories from my TOTAL mass. Notice, I’m saying total and not just FAT mass. What are calories in equivalence to kg/lbs?

7709 kcal = 1KG or 2.2 pounds.

1,500 – 2,000 kcal = 190 to 258 grams or 0.42 to 0.57 lbs. Times *7 (A week).

1.330 to 1.806 KG or 2.930 to 3.981 lbs.

And that’s how you drop between three-to-four pounds (approximately) on a weekly basis.

I mentioned earlier, it’s not just fat you lose. For a more extensive article on that matter, click here. Don’t let the title confuse you, it indicates “1lb does not equal 3,500 calories” but it intends to explain how 1lb does not equal 3,500 calories of FAT.

What can you eat with 1,500 calories a day?

Breakfast

Oatmeal on a water basis (Milk? Na-uh! Sugar? Nope. Honey? NOPE. I’ll explain later why honey is just as bad a sugar when it comes to losing weight.) and some dried/fresh fruits for flavor, vitamins and fiber.

Nutrition Facts
Serving Size 1 oz, dry, yields
Amount Per Serving
Calories from Fat 15 Calories 102
% Daily Values*
Total Fat 1.67g		3%
	Saturated Fat 0.295g	1%
	Polyunsaturated Fat 0.61g
	Monounsaturated Fat 0.525g
Cholesterol 0mg		0%
Sodium 195mg		8%
Potassium 89mg
Total Carbohydrate 17.78g		6%
	Dietary Fiber 2.6g	10%
	Sugars 0.39g
Protein 4.25g
Calcium 2% ron 6%
Vitamin A 0% Vitamin C 0%

5 Ounces of strawberries = 46 kcal.

1 whole banana = 89 kcal.

Total: 255 kcal

Lunch

Salad. No mayo, no sauce, no dressing, nothing. Salad, add salt pepper and lemon for flavor and a tablespoon of olive oil. You can add turkey/chicken breast or a pack of tuna.

Calories breakdown:

200-400 kcal. It varies, depending on quantity. Hard to estimate unless you know exactly what’s in it.

Nutrition Facts
Serving Size 1 cup, shredded or chopped
Amount Per Serving
Calories from Fat 1 Calories 9
% Daily Values*
Total Fat 0.13g		0%
	Saturated Fat 0.021g	0%
	Polyunsaturated Fat 0.063g
	Monounsaturated Fat 0.004g
Cholesterol 0mg		0%
Sodium 16mg		1%
Potassium 160mg
Total Carbohydrate 1.76g		1%
	Dietary Fiber 1.1g	4%
	Sugars 0.48g
Protein 0.84g
Vitamin A 0% Vitamin C 14%
Calcium 3% Iron 4%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.Nutrition Values are based on USDA Nutrient Database SR18

Afternoon

Dinner

Always exercise. At least 5 times a week.