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Sunday, March 18, 2012

Summer Must-Try: The Body Clock Reset Diet

Some people drop up to 8 pounds in just 3 days!
Image (Abs): americanhealthandbeauty.com
Summer is here. It's that time of the year again those who worked hard to get fit and lean can finally strut their stuff under the sun. Others (ahem!), unfortunately, are now cramming their way to get rid of the flab. Sounds familiar?:) Well, with all the slimming products available, there sure is a growing market for what we'd like to call "fitness procrastinators." These are the ones who won't feel the need to deal with the weight problem until a scheduled beach trip is near. Whether we admit it or not, it's the sad truth. That's our main purpose for sharing with you a discovery we had from a recent issue of Prevention magazine*. This might be of help to those sulking in regret now for putting off hitting the gym (and those who succumbed to the power of chips and M&M's).

The magazine feature showed us a glimpse of The Body Clock Reset Diet adapted from The Belly Melt Diet book. Join us as we try this one out. We have the summary of the hour-by-hour slim-down schedule and 3-day meal plan described to help us take control of hunger pangs, cravings, and get fit at the same time. 

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Based on research, it is said that paying attention to our body's natural eat/sleep schedule aids in weight loss success. It is claimed that nine readers who followed the plan lost a total of 106 pounds in 5 weeks. And with the 3-day diet plan, weight loss of up to 8 pounds may be achieved in just 72 hours!

Summary of the Slim-down Schedule
Image: zazzle.com
6:00 to 8:00 AM: 
Exercise (20 minutes of cardio within a half hour of rising and before eating breakfast). According to research, exercising before breakfast may help burn fat better.
6:55 to 8:55 AM: Drink two 8-ounce glasses of water before every meal.
7:00 to 9:00 AM: 
Eat a combination of complex carbohydrates and protein (e.g. eggs and whole grain toast) within an hour of waking.
10:00 to 11:00 AM: 
Have a small snack of combined carbohydrates and protein (e.g. blueberries and Greek-style yogurt)
12:00 to 1:00 PM: 
Consume your meal of complex carbohydrates and protein (e.g. chicken-vegetable soup or black bean chili). 
2:00 to 3:00 PM: 
Take a nap even just for 15 to 20 minutes. 
3:30 PM: 
Drink coffee. Drinking coffee after 4 pm can keep you from falling asleep at night.
4:00 to 8:00 PM: 
Perform your strength training. During this period, muscles are usually warm and ready for peak performance.
5:00 to 7:00 PM: 
Add a serving of healthy fats to your meal. If you're a wine drinker, this is the perfect time to drink. Drinking later can delay dream sleep which may wake you frequently during the night.
9:00 to 10:00 PM: 
Enjoy a carb-based bedtime snack (e.g. low-fat frozen yogurt). Nighttime carbs produce feel-good chemicals that trigger the body to make melatonin, the sleep hormone. 
9:00 to 10:30 PM: 
Do something relaxing (e.g. read or take a bath) and stay away from digital devices including TV. Digital devices emit a spectrum of light that may disrupt sleep.
9:30 to 11:00 PM: 
Sleep. Having a regular schedule helps in falling asleep faster over time.

The BODY CLOCK RESET Menu
Image: panjshirrestaurant.com 
1,200-calorie, 3-day meal plan:
BREAKFAST: 1* protein, 1 grain, 1/2 vegetable, 1/2 fat
SNACK: 1 dairy, 1/2 fruit
LUNCH: 1 protein, 2 vegetables, 1/2 fat
SNACK: 1 dairy, 1/2 fat
DINNER: 2 proteins, 2 grains, 1 vegetable
SNACK: 1 grain, 1/2 dairy

DAILY SODIUM TARGET: 2,300 mg

*Numbers indicate servings:
1 serving of protein = 1 ounce lean meat, 1 egg, or 2 egg whites
1 serving of fruit or vegetables = 1 cup
1 serving of whole grains = 1/2 cup brown rice or 1 slice bread
1 serving of dairy = 1 cup fat-free milk or 1 1/2 ounces cheese
1 serving of fat = 1 teaspoon oil or 1 tablespoon salad dressing

From day 4 until week 5
Consume 1,500 calories per day -- add 1 to 2 servings each of whole grains, fruits and vegetables, dairy, protein, and fat.

The BODY CLOCK RESET Workout Plan
Image: piercemattie.com
Sample Weekly Schedule:
It is recommended to engage in five 20-minute cardio sessions and three strength training sessions each week. Sample daily schedules may be swapped to adjust to one's schedule. 

DAY 1
  • AM - Cardio Intervals
  • PM - Strength Circuit
DAY 2
  • AM - Cardio Intervals
DAY 3
  • PM - Strength Circuit
DAY 4
  • AM - Cardio Intervals
DAY 5
  • AM - Cardio Intervals
  • PM - Strength Circuit
DAY 6
  • AM - Cardio Intervals
DAY 7
  • AM - Rest
For more information, check out Prevention magazine February 2012 issue or The Belly Melt Diet book.
*February 2012, pp. 105-113 

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