Day 2
Did you write down your fat% and walking fitness test results? Please keep track of your improvements, it's very important for your further diet planning and to keep you motivated!MEAL PLAN
No artificial sweeteners allowed for the entire week!
You can have 5 meals: e.g. 8 am, 11 am, 2 pm, 5 pm, and 8 pm. Each
group below is ONE MEAL.
CHOOSE ANY FIVE OUT OF THE FOLLOWING MEAL SUGGESTIONS
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- Cream cheese 4 tbs
- 1/2 c fresh dill, chopped
- Green tea (to read why, click here or scroll down the page) or water, fiber supplement
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- 10 slices cucumber
- 10 slices tomato
- 1/3 c sour cream
- Green tea or water, fiber supplement
- 1 large egg, boiled
- 1 Tbs sugar-free mayo
- Green tea or water, fiber supplement
- 1 cubic inch Brie
- 1/2 avocado
- Green tea or water, fiber supplement
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- 1 c lettuce
- 1 Tbs olive oil
- 1/4 c Feta cheese
- A pinch of chopped onion
- Green tea or water, fiber supplement
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- 8 black olives, sliced
- 1/2 c chopped cucumber
- 1/3 c sour cream
- Green tea or water, fiber supplement
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- 1 cubic inch Brie, sliced
- 20 almonds, chopped
- Green tea or water, fiber supplement
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- 14 walnut halves
- 1 c celery sticks
- Green tea or water, fiber supplement
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- 1/4 c heavy cream (whipped, optionally)
- Strong green tea
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- 1 c plain yogurt
- 10 small strawberries
- Green tea or water, fiber supplement
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- I piece of rye Wasa Fiber crisp bread
- 1.5 tbs butter
- Green tea or water, fiber supplement
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- I piece of rye Wasa Fiber crisp bread
- 2 oz ham
- Green tea or water, fiber supplement
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- I piece of rye Wasa Fiber crisp bread
- 2 oz Italian sausage
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- Cheddar cheese cubes, 1.5 oz
- 1 c celery sticks
- Green tea or water, fiber supplement
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- 1/4 cup heavy cream in a large mug of green tea
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- 2 oz of sour cream with 1 tbs. of caviar
- 3-4 pork rinds.
- Green tea or water, fiber supplement
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- 2 ounces pate (choose with highest fat content and lowest carb content)
- Green tea or water, fiber supplement
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EXERCISE
Choose the right schedule for your fitness level - you should know it
by now from your walking test.
Start
on the appropriate plan (below) or do your aerobic exercise routine,
whatever is more advanced. Pay attention to your target hear rate (see
below.)
Once you schedule your exercise plan, write it down and
follow for the entire week. We'll remind you when it's your aerobic
fitness day.
TIP: How to calculate your
training heart rate
1. First thing in the morning,
while still in bed, calculate your hear rate (HR)
2. Subtract your age in years from
220 to get you standard maximal HR
3. Subtract the your morning HR
from your standard maximal HR.
4. Multiply the result of step 3
by 0.60
5. Multiply the result of step 3
by 0.70
6. Add your morning HR to the
result of step 4
7. Add your morning HR to the
result of step 5
8. Your target HR training zone is
between the two results of steps 6 and 7
How to plan your heart rate
schedules
Use your target heart rate calculation results or see the tables below.
If
your fitness level is poor, first three weeks your exercise heart rate
(HR) should not exceed your HR at rest by 10 beats per minute, next
three weeks it should be your resting HR plus 15, next three weeks -
plus 20. Then you will need to re-evaluate your fitness level.
For the "fair" fitness level
Weeks 1 and 2 - HR at rest + 10
Weeks 3 and 4 - HR at rest + 15
Weeks 5 and 6 - HR at rest + 20
Weeks 7 10 - HR at rest + 25
Fitness category "Good"
Weeks 1 and 2 - 60% MHR (Maximal Heart Rate: 220minus age)
Weeks 3 and 4 - 65% MHR
Weeks 5 and 6 - 70% MHR
Weeks 7 to 10 - 75% MHR
Fitness category "Excellent"
Weeks 1 and 2 - 65% MHR
Weeks 3 and 4 - 70% MHR
Weeks 5 and 6 - 75% MHR
Weeks 7 to 10 - 80% MHR
How to plan your time schedules for swimming and walking
Unlike
hear rate schedules that are not exercise-specific, time schedules can
be substantially different depending on concrete exercises.
Here are two samples of schedules: for walking and swimming, three times a week. Maintain HR corresponding to you category of fitness and the week on schedule.
SWIMMING
Beginners
(Low fitness or "Bad" category)
Week - Distance - Calories burnt
1 - 200 yards (approx. 40 Cal. burnt)
2 - 250 yards (approx. 50 Cal.
3 - 300 yards (approx. 60 Cal. burnt)
4 - 350 yards (approx. 75 Cal. burnt)
5 - 400 yards (approx. 85 Cal. burnt)
6 - 450 yards (approx. 75 Cal. burnt)
7 - 500 yards (approx. 105 Cal. burnt)
8 - 550 yards (approx. 115 Cal. burnt)
9 - 600 yards (approx. 130 Cal. burnt)
10 - 650 yards (approx. 150 Cal. burnt)
Intermediate
(Fair/Average categories)
Week - Distance - Calories burnt
1 - 500 yards (approx. 105 Cal. burnt)
2 - 550 yards (approx. 115 Cal. burnt)
3 - 600 yards (approx. 130 Cal. burnt)
4 - 650 yards (approx. 140 Cal. burnt)
5 - 700 yards (approx. 160 Cal. burnt)
6 - 750 yards (approx. 170 Cal. burnt)
7 - 800 yards (approx. 180 Cal. burnt)
8 - 850 yards (approx. 190 Cal. burnt)
9 - 900 yards (approx. 200 Cal. burnt)
10 - 1,000 yards (approx. 210 Cal. burnt)
Advanced
(Good/Excellent categories)
Week - Distance - Calories burnt
1 - 700 yards (approx. 160 Cal. burnt)
2 - 750 yards (approx. 170 Cal. burnt)
3 - 800 yards (approx. 180 Cal. burnt)
4 - 850 yards (approx. 190 Cal. burnt)
5 - 900 yards (approx. 200 Cal. burnt)
6 - 1,000 yards (approx. 210 Cal. burnt)
7 - 1,100 yards (approx. 220 Cal. burnt)
8 - 1,200 yards (approx. 240 Cal. burnt)
9 - 1,400 yards (approx. 260 Cal. burnt)
10 - 1,600 yards (approx. 300 Cal. burnt)
WALKING
Beginners
(Low fitness category)
Week - Distance - Calories burnt
1 - 0.5 mile (approx. 50 Cal. burnt)
2 - 0.5 mile (approx. 50 Cal. burnt)
3 - 0.75 mile (approx. 75 Cal. burnt)
4 - 0.75 mile (approx. 75 Cal. burnt)
5 - 1 mile (approx. 100 Cal. burnt)
6 - 1 mile (approx. 100 Cal. burnt)
7 - 1.25 mile (approx. 125 Cal. burnt)
8 - 1.25 mile (approx. 125 Cal. burnt)
9 - 1.5 mile (approx. 150 Cal. burnt)
10 - 1.5 mile (approx. 150 Cal. burnt)
Intermediate
(Fair/Average categories)
Week - Distance - Calories burnt
1 - 1 mile (approx. 100 Cal. burnt)
2 - 1 mile (approx. 100 Cal. burnt)
3 - 1.25 mile (approx. 125 Cal. burnt)
4 - 1.25 mile (approx. 125 Cal. burnt)
5 - 1.5 mile (approx. 150 Cal. burnt)
6 - 1.5 mile (approx. 150 Cal. burnt)
7 - 1.75 mile (approx. 175 Cal. burnt)
8 - 1.75 mile (approx. 175 Cal. burnt)
9 - 2 miles (approx. 200 Cal. burnt)
10 - 2 miles (approx. 200 Cal. burnt)
Advanced
(Good/Excellent categories)
Week Distance/calorie burnt
1 - 2 miles (approx. 200 Cal. burnt)
2 - 2 miles (approx. 200 Cal. burnt)
3 - 2.25 miles (approx. 225 Cal. burnt)
4 - 2.25 miles (approx. 225 Cal. burnt)
5 - 2.5 miles (approx. 250 Cal. burnt)
6 - 2.5 miles (approx. 250 Cal. burnt)
7 - 2.75 miles (approx. 275 Cal. burnt)
8 - 2.75 miles (approx. 275 Cal. burnt)
9 - 3 miles (approx. 300 Cal. burnt)
10 - 3 miles (approx. 300 Cal. burnt)
Green tea
The green tea extract may play a role in the control of body composition via activation of thermogenesis, fat oxidation, or both. First of all, green tea works by increasing energy expenditure. Green tea has thermogenic properties and promotes fat burning beyond that explained by its caffeine content per se.
In a French clinical study, there were two groups of overweight women on the same diet and exercise program. The only difference was, that women in one group were instructed to have 6 to 8 cups of green tea a day while another did not. In the end of this 8-week program, weight loss difference reached almost 4 kilograms or about 8,7 lb.
Researchers at the University of Fribourg, Fribourg, Switzerland, reported that green tea extract stimulated brown adipose tissue thermogenesis to an extent, which is much greater than, can be attributed to its caffeine content, and that its thermogenic properties could reside primarily in an interaction between its high content in catechin-polyphenols and caffeine with an increase in noradrenalin release.
Green tea also works by normalizing lipid metabolism. Green tea extract has preventive effects on blood cholesterol suggesting that green tea has anti-atherosclerotic activity.
Should it be necessarily green tea?
Perhaps, if we are talking about the fat-burning effects. Maybe not, as it comes to the saliva enzymes inhibition. Tea decoctions prepared from a number of black and green teas inhibited amylase in human saliva. Black teas gave higher levels of inhibition than green teas, and removal of tea tannins with gelatin led to the loss of inhibitory activity from all decoctions.
Salivary amylase starts the digestion of food starches to low molecular weight fermentable carbohydrates. In a clinical experiment conducted by the Center for Research on the Biological Effects of Foods, Forsyth, Boston, subjects consumed salted crackers and rinsed subsequently for 30 s with black or green tea decoctions, or water. The carbohydrate Maltose concentration was reduced by up to about 70% after rinsing with the teas. Black tea decoction was significantly more effective than green tea.
Until tomorrow,
= Banta Diet Team