Free Weight Loss Advice

DIET/FOOD PLAN/TIMETABLE FOR NIGERIANS TRYING TO LOSE WEIGHT PART 1(DETOX)

The food plan below is for people who are trying to lose weight with the Nigerian diet. The first part of this diet plan is going to last for two weeks, after which i would give you the part two.
Here are some rules for this Weight loss timetable.

1. DRINK TEN CUPS OF WATER OR MORE DAILY.
2. NO CHEATING. NO REWARD TREAT. STICK TO THE TIMETABLE
3. DO NOT EAT MORE THAN THE PRESCRIBED AMOUNT
4. IF YOU HAVE ANY FURTHER QUESTIONS ABOUT THIS TIMETABLE, POST A COMMENT. I WOULD REPLY YOUIN MINUTES (HOPEFULLY)
5. PLEASE BREASTFEEDING MOTHERS/SICK PATIENTS/ PREGNANT WOMEN SHOULD STAY AWAY FROM THIS TIMETABLE
6. IF YOU CAN, PLEASE EXERCISE AT LEAST ONCE A DAY FOR THIRTY MINUTES. NOTHING LESS
7. BUY THE DANA SLIM MILK. YOU MUST DRINK 1 SPOON (MIX THE POWDER IN WATER) TWICE DAILY
8. FOR THE BEEF, DO NOT EAT THE FATTY ONES
9. FOR THE VEGETABLE SOUP, PLEASE NO PALM OIL. ONLY USE OLIVE OR SUNFLOWER OIL FOR WHATEVER YOU WANT TO COOK OR FRY
10. ABSOLUTELY NO ALCOHOL, ABSOLUTELY NO DRINKS. NO OTHER FLUID EXCEPT WATER


Sunday:
B: 2 BOILED EGGS
L: 1 PIECE OF FRESH FISH WITH VEGETABLE soup(COMPULSORY)
D: 2 PIECE OF CHICKEN (BOILED) WITH ONE APPLE

MONDAY

B: 2 BOILED EGGS
L: SALAD AND CHICKEN (ROASTED OR FRIED)
D: FISH PEPPERSOUP WITH ONE APPLE

TUESDAY
B: 2 APPLES, WITH LOADS OF WATER
L: ONE CUP OF BEANS WITH CHICKEN
D: FISH PEPPERSOUP WITH ONE APPLE
WEDNESDAY

B: 2 BOILED EGGS WITH STEW
L: MOI MOI (1 WRAP)
D: SUYA WITH SALAD/TOMATOES
THURSDAY
B: 1 CUCUMBER WITH THREE CHERRY TOMATOES
L: CHIKEN PEPPERSOUP
D: FRIED FISH AND VEGETABLE SOUP

FRIDAY:
B: 2 hard boiled eggs
L: MEAT PEPPERSOUP WITH ONE APPLE
D: SALAD AND FISH
SATURDAY
B: SALAD AND EGGS
L: CHICKEN WITH VEGETABLE SOUP
D: SUYA WITH ONE APPLE
SUNDAY:
B: SALAD WITH EGGS
L: 6 TABLESPOONS OF RICE WITH STEW
D: ANYTHING OF YOU CHOICE WITH ONE APPLE



YOU SHOULD DO THIS FOR THE FIRST TWO WEEKS!

Cortisol and weight gain

Cortisol, a hormone produced in the body belongs to the glucocorticoids group. Cortisol is a hormone produced in the body in response to stress. Stress comes in different forms, but never the less, cortisol is produced irrespective of the source of stress.
Let me explain how this takes place:
When we undergo stress, the body immediately tries to produce energy, and as such it breaks down its fat stores to supply that energy. To produce this sudden energy, the brain releases a substance called the corticotrophin releasing hormone. The function of this hormone is to make the body alert . The CRH also causes the body to release adrenalin and Cortisol.
When this stress is over, the adrenaline goes, but the Cortisol still remains to help the body come back to balance. Unfortunately, one of the ways it does this is by increasing your appetite in order to replace the energy which you supposedly would have lost during the stressful incident.
Ever wonder why you eat more during heartbreak? Or why you gain weight during heart break?
Increase levels of Cortisol over a long period of time usually leads to increase in body weight. It has been proven that stress-induced Cortisol also causes increase in abdominal fat, because the fat cells in the abdominal region are more sensitive to Cortisol.
Avoiding stress is also a way of avoiding increase in weight gain, no matter how minute!

The south beach diet is in three Phases, and we are talking about the stage one first of all.
In my experience with different diets, I would have to say the SOUTH BEACH DIET is the best. The south beach diet was discovered by Dr Agaston. It is not a low carb or low fat diet, rather it educates you on how to eat the right carbohydrates, the right fats, and lose weight without any form of starvation!
The South Beach diet often promises to help individuals lose about 8-13 pounds in the first two weeks, even though it varies from person to person. The great thing about this diet is that you would enjoy yourself while losing weight!

For the next two weeks, you are going to be eating normal portions of different meals such as:

Salad
Goat meat pepper soup
Chicken pepper soup
Fish pepper soup
Shrimps
Fish
Chicken
Goat meat
Cow meat
Vegetable soup
Low fat milk

YOU MUST EAT TILL YOU DON BELLEFUL (are satisfied) EVERYDAY! NO STARVATION.
YOU MUSTDRINK NOTHING LESS THAN TEN CUPS OF WATER A DAY!



But you MUST NOT eat any of these in the next two weeks:

Bread
Rice
Potato
Yam
Pasta
Fruit

However, know that all this restriction is for just two weeks!
No fizzy drinks, no alcohol, nothing except water.


This might seem hard when you start. For some people it would be so hard to go without rice, but trust me, once you start, you would acclimatize.
Once you start this, you would start to see results immediately. The first weight loss starts from your tummy area. You would watch your tummy shrink right before your eyes.
Doing the first two weeks of the SOUTH BEACH DIET helps you to stabilize your blood sugars, and that would help you to continue losing weight, after you end the first phase of the diet.
After phase one, we would slowly start to introduce those banned foods in a particular sequence, but that would be for another post. Within the week, I am going to write more posts on the south beach diet, so that you would understand what it is all about.


However, here is a small/ WEIGHT LOSS TIMETABLE FOR NIGERIANS TRYING TO LOSE WEIGHT ON THIS DIET

Day 1
Breakfast
Salad with low fat mayonnaise (1 serving)
Decaffeinated coffee with low fat milk. No Sugar.
Midmorning snack
1 part of low fat cheese
Lunch
Boiled Chicken breast
Tomato Sauce (Stew) Pls use pure olive oil or corn oil to make your stew.
Midafternoon snack
1 serving of Low fat cheese
Dinner
Grilled fish with Green and red pepper and tomato
Small serving of Vegetable.

Day 2

Breakfast:
2 hard boiled eggs with low fat milk and decaffeinated tea.

Midmorning snack
1-2 Turkey Roll-Ups

Lunch
Fish pepper soup with salad

Midafternoon snack
1 Low fat cheese

Dinner
Baked chicken breast
Tomato Juice


Day 3
Breakfast
Vegetable soup with fried egg (with olive oil)
Decaffeinated tea with low fat milk

Midmorning snack
1 part-skim mozzarella cheese stick
Lunch
Salad with mayonnaise (1tbsp)
Midafternoon snack
1-2 Ham Roll-Ups

Tomato juice with goat meat pepper soup
Day 4
Breakfast
Tomato juice
2 hard boiled eggs
2 slices Canadian bacon
Decaffeinated coffee or decaffeinated tea with non-fat milk
Midmorning snack
Low fat cheese
Lunch
Salad with ham

Midafternoon snack
Up to 10 cherry tomatoes stuffed with % cup low-fat cottage cheese

Dinner
Shredded cabbage sautéed in olive oil
Fried Fish


Day 5
Breakfast
2 hard boiled eggs
Decaffeinated coffee or decaffeinated tea with non-fat milk and sugar substitute
Midmorning snack
1-2 Turkey Roll-Ups

Lunch
Boiled Goat meat with Tomato Juice

Midafternoon snack
Cucumber rounds with salmon spread
Dinner

Vegetable soup with Chicken Stewed Tomatoes and Onions
Day 6

Breakfast
Salad with low fat mayonnaise (1 serving)
Decaffeinated coffee with low fat milk. No Sugar.
Midmorning snack
1 part of low fat cheese
Lunch
Boiled Chicken breast
Tomato Sauce (Stew) Pls use pure olive oil or corn oil to make your stew.
Midafternoon snack
1 serving of Low fat cheese
Dinner
Grilled fish with Green and red pepper and tomato
Small serving of Vegetable.



Day 7

Breakfast
Tomato juice
2 hard boiled eggs
2 slices Canadian bacon
Decaffeinated coffee or decaffeinated tea with non-fat milk
Midmorning snack
Low fat cheese
Lunch
Salad with ham

Midafternoon snack
Up to 10 cherry tomatoes stuffed with % cup low-fat cottage cheese

Dinner
Shredded cabbage sautéed in olive oil
Fried Fish



However, below is a list of foods allowed in Phase one of the south beach diet. You can replace them with any of the foods listed above!

DULCOLAX : Laxative used for weight loss.


Dulcolax is actually a laxative whose active ingredient is bisacodyl. It usually comes in a tablet form and functions by stimulating the muscles of the bowel to contract and thus push food faster.

Dulcolax is actually intended for treating constipation, but is now used/abused by carious people as a WEIGHT LOSS pill.

The disadvantages of using laxatives for WEIGHT LOSS are numerous. Please stay away from Dulcolax if you are not using it for the right purposes.

Exercise and dieting remains the best method for WEIGHT LOSS

Skipping is a very good form of exercise for WEIGHT LOSS. It uses a lot of muscles, and serves as a good form of cardio.
Note however that excessive skipping can cause injury to your ankles as they carry most of the body weight when you skip.

There are different forms of skipping. Some people do the jump type, while some do the running on a spot type. The jump type of skipping helps burn more calories, but both types are still good.

For people skipping to lose weight, I usually advice them to skip morning and evening if they can, or at least every morning.

For beginners, you could start with hundred skips daily, and gradually increase it to five hundred as the days progress.

Please do not over stress your body. For girls, after every fifty cycles of skipping, you should take a one minute break! Same for the elderly.

Ensure that you skip on a flat level surface, ensure your back is straight, inhale and exhale through the nose and ensure your mouth is kept shut while skipping.

Trust me, if you start skipping daily and unfailingly, you see results in weeks! However remember that you must eat right!