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Free foods list and portion size daily trackers

On a scale of 1 to 10 how often do you make changes based on the latest diets [eg.: keto, adkins, Herbalife or other meal replacements, skinny teas, weight watchers, juicing, liquid diet, whole 30, meal plans]


Verses making SUSTAINABLE HABIT BASED CHANGES?


How many years have you been struggling gaining the same weight [30-100lbs] that you previously lost?


3 to 5 years?


This food list is designed to help be a guide to allow you to make sustainable life long changes!


How to use the foods list video: https://youtu.be/UEDpO-qxLiU


That way you will keep the weight off for life and see 6-12lbs come off per month.


Where should you start?


Start with adding a fruit and or veggie to each meal.


Start with adding 2.5-3L of water to your hydration intake.


Start with an 80:20 rule when it comes to your approach to food.


80% of the time eat for your goals and

20% of the time ALLOW for fun foods.


Remember: restriction leads to binge or over eating on junk food cravings.


Overeating= weight gain.


Use the foods list as a guide of what foods will allow you to eat more for your goals of getting a snatched waist, bigger booty, and toned arms! 🔥


Use the 7 day food tracker to make sure that you are eating sufficient protein servings in a day. [the most common macro nutrient deficiency]


And to also ensure you are not over eating on carb portion sizes.


But what does a portion size actually look like???


cup one of your hands?


Visualize how much food would fit in one of your cupped hands...That is a portion size.


But everyone has different sized hands...Yes BUT a smaller person needs less fuel than a larger person so it actually works out perfectly...


What if I wanna be more accurate? You can also use a measuring cup...1 cup is usually a portion... a 3/4 cup for carbs specifically is even more accurate.


How many portions of each food group should I have?


Generally speaking you should have:


3-5 fruit and veggie servings in a day.


3-5 protein servings in a day.


And 1-2 healthy fats in a day.


2-4 Carb portions in a day.


Below are the pdf files that you can use to track portion sizes and know what healthy foods will fuel your workouts.


If you are a visual/audio learner I included a youTube video link that I explain in more detail how to use the foods list and eat for your goals to see 6-12 lbs come off per month.


How to use the foods list video: https://youtu.be/UEDpO-qxLiU










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