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    This document provides an overview of the nutrition plan for a 31-day body transformation challenge. The plan focuses on eating protein, healthy fats, vegetables, beans and low glycemic fruit while avoiding sugars, white foods and processed carbs. It allows for indulgence days on days 10 and 20 where anything can be eaten. Key rules include avoiding refined carbs, keeping meals simple, not drinking calories, only eating from the approved foods list and upping protein intake. Sample meals and additional tips are also outlined.

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    This document provides an overview of the nutrition plan for a 31-day body transformation challenge. The plan focuses on eating protein, healthy fats, vegetables, beans and low glycemic fruit while avoiding sugars, white foods and processed carbs. It allows for indulgence days on days 10 and 20 where anything can be eaten. Key rules include avoiding refined carbs, keeping meals simple, not drinking calories, only eating from the approved foods list and upping protein intake. Sample meals and additional tips are also outlined.

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    115 views4 pages

    JNKJ

    Uploaded by

    Snehal Sinha
    This document provides an overview of the nutrition plan for a 31-day body transformation challenge. The plan focuses on eating protein, healthy fats, vegetables, beans and low glycemic fruit while avoiding sugars, white foods and processed carbs. It allows for indulgence days on days 10 and 20 where anything can be eaten. Key rules include avoiding refined carbs, keeping meals simple, not drinking calories, only eating from the approved foods list and upping protein intake. Sample meals and additional tips are also outlined.

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    of 4

    The 31-Day Tabata Body Transformation

    Challenge Nutrition Guide

    THE NUTRITION PLAN SNAPSHOT:​ Eat from the list of approved foods only. Eat protein,
    quality fats, beans, legumes, veggies and low glycemic fruit. Don’t eat white foods (bread,
    potatoes, pasta), or sugar. Don’t eat refined processed carbohydrates. Give yourself an
    indulgence day once on day 10 of the program and again on day 20 the program where you’re
    allowed to eat anything you want.

    WHY IS THIS NUTRITION PLAN WORKS?​ With this nutrition program you’ll rapidly burn fat by
    avoiding high glycemic foods that promote fat storage. Metabolism hacking techniques like
    consuming protein immediately upon waking up while also increasing protein consumption
    throughout the day and binging on “indulgence” foods once a every 10 days will help you lose
    excess fat.

    WHAT ARE THE RULES OF THIS NUTRITION PLAN?


    Rule #1: Avoid All Refined and Processed Carbohydrates​. This means all bread, pasta, rice,
    potatoes, and grains. If you have to ask, don’t eat it.

    Rule #2: K.I.S.S.: Keep It Simple Sexy.​ Don’t overcomplicate things by focusing on too much
    variety in your food selection. Meal prep and and eat the same things each week especially for
    breakfast and lunch. You’ll find it easier to stay on track and maximize adherence by doing so.

    Rule #3: Don’t Drink Calories.​ The exception: You may drink 1-2 glasses of dry red wine per
    night. Do aim to drink 0.5 gallon of water every 24 hours to maximize results on this program.

    Rule #4: Eat Only From the Accepted Foods List. ​Except on days 10 & 20, on those days eat
    whatever you want.

    Rule #5: Don’t Count Calories & Eat When You’re Hungry.​ Eat items from the accepted food
    list until you are full.

    Rule #6: Up your Protein Intake. ​Consume at least 25 grams of protein within 30 minutes of
    waking up. Also consume at least 25 grams of protein with every meal..

    Rule #7: Take One Day Off Every 10 Days Of Eating From the Approved Foods List and
    Eat Whatever You Want ​. Seriously, eat whatever you want, with no restrictions and no limits.
    (But remember, only on days 10 & 20)
    SAMPLE MEALS
    Breakfast

    The ideal breakfast is 20g of protein within 30 minutes of waking up. Whey protein powder or
    eggs are easy ways to do this and ensure your adherence . Some meal ideas:

    ● Whey protein shake


    ● 2 eggs with 1/2 cup black beans, guacamole and hot sauce
    ● Vegetable omelet or frittata

    Caffeine is okay. Drink unsweetened coffee or tea. Try bulletproof coffee (Coffee blended with
    grassfed butter and coconut oil) to diminish hunger while additionally boosting cognitive
    function.

    Lunch and Dinner

    Most of your meals will be a combination of protein and vegetables from the approved foods list.
    Here are some simple ideas: (see the cook book for more):

    ● Oven roasted cod with a lemon, butter caper sauce with sauteed spinach and garlic
    ● Hamburger with a lettuce wrap in place of the bun
    ● Grilled chicken breast and vegetables

    Beverages

    Drink lots of water. You should consume ½ gallon of water daily to maximize your results on this
    program. Make these substitutions for beverages with calories that you’d normally drink:

    ● Flavored water with lemon or vegetables


    ● Unsweetened beverages like tea are okay
    ● Coffee with cinnamon, powdered vanilla, or nutmeg.

    ADDITIONAL TIPS
    Sticking to the plan when eating out

    Your default strategy should be to replace any carbs with vegetables and beans. Here are some
    ideas:
    ● Burrito salad bowl or any dish with vegetables
    ● Roasted, baked or grilled protein with vegetables
    What to eat when you’re in a rush
    A lot of the foods on the foods on thisnutri tion plan can be made quickly. Keep basics like
    eggs, veggies, beans, chicken breast, spinach, and kale on hand so you can turn them into
    quick meals. Here are some meal ideas:

    ● Eggs with black beans and avocado slices


    ● Protein shake

    Sticking to the diet while traveling

    Sticking to the diet while traveling is all about anticipation and preparation. Haphazard eating
    correlates with less weight loss. Foods like these are easy to take along on any trips:

    ● Nuts and nut butters


    ● Tuna in sealed pouches
    ● Protein powder you can mix with water

    Be Sure to Download the


    Approved Foods List

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