4- HOUR BODY GIRL

Vegetables Greens – Organic Spinach, kale bok choi, broccoli are great examples. These are the king of all veggies. Eat as many of these as you can every day. I add spinach or kale to my smoothie in the morning and I add Athletic Greens.

Root Vegetables such as potatoes, carrots, beets, turnips will fill you up.  Choose these over bread, but limit them and if you are in the losing weight fast phase, I would not eat them at all. Add these back to your diet once you are in a maintain phase of your weight.

Beans and Lentils, like black, pinto, kidney beans and red, green and black lentils are a great choice for filling you up and keeping you satisfied when you want to lose weight fast. Add these to every meal instead of root vegetables.

Meat & Fish that are organic grass fed, & wild caught fish are perfect for keeping and growing muscle. If you are vegetarian, make sure you eat tofu, spirulina and molasses (for iron). Spirulina has gram for gram as much protein as steak!

“Dairy”is in quotations because you do not only have to drink cow’s milk. I switch it up. I buy them all.  I buy whole, homogenized, organic cow’s milk. I drink that first since it expired first. Then I open one milk at a time. Almond, Rice, Soy, Coconut, etc. These are staples when maintaining, but for losing weight fast, use water instead and add a liquid calcium to your smoothy.
Eggs – Eat the yolk! The yolk has all of the nutrients.

Grains such as Millet, Quinoa, Brown rice, Amaranth are all gluten free. I use these daily when maintaining my healthy weight, but when I want to lose weight fast I replace these with beans and only eat them once per week.

Fats are so important for losing and maintaing a healthy weight. It helps your body process everything.
Just make sure it’s healthy fats. Coconut oil, Ghee, Extra Virgin Olive oil, Almond butter, and Avocados are the fast I eat regularly. I actually use real butter too, but I focus on the healthier fats.

Extras that are good to have and give you a nutritional boost are Apple Cider Vinegar – good for the gut
Nutritional yeast – great cheese substitute,
For your sweet tooth use raw honey. It has vitamins and minerals that you won’t get from sugar.

List:
Greens
Root Vegetables
Beans and Lentils
Organic grain or grass fed meat
Wild caught fish (Fresh or canned)
Milk – Cow, Almond, Rice, Soy, or Coconut
Eggs
Millet, Quinoa, Brown rice, Amaranth (All gluten free)
Coconut oil, Ghee, Extra Virgin Olive oil, Almond butter
Apple Cider Vinegar – good for the gut
Nutritional yeast – great cheese substitute
Spirulina – gram for gram has more protein than steak!
Raw Honey