SKA Two Week Weight Loss challenge
Women’s Version
Weight loss is far more complex than a simple recommendation to “just eat less and exercise more.” Despite popular belief, you can lose weight without dieting. It is important to understand that this weight loss challenge is not a diet, but rather an introduction to a healthy lifestyle. This nutrition plan is simply a sample for you to get started and create long lasting habits in the kitchen. Even if you are a bodybuilder, wrestler, martial artist, runner, rower, any other athlete, or just getting started, the same rules which apply to fitness exercisers also apply to you.
Meal One: Breakfast
½ cup of Oatmeal with ½ cup of frozen blueberries, dash of cinnamon
1/3 cup of egg whites
230 Calories
OR
Smoothie
200 – 400 Calories
OR
1 Whole Wheat English muffin
1 tbls of peanut butter
½ cup of egg whites
300 Calories
OR
3 tbls of Cream of Wheat (1 ¼ cup of water) with flaxseed
1/3 cup of egg whites
100 – 150 Calories
Meal Two: Snack
Smoothie
200 – 400 Calories
OR
5 oz Grilled or steamed chicken breast (skinless, no salt)
Sliced celery
130 Calories
OR
Water-packed tuna 1 can
sliced cucumber
130 Calories
Meal Three: Lunch
5 oz Turkey breast (not deli meat)
½ sweet potato
spinach
270 Calories
OR
5 oz Grilled or steamed chicken breast (skinless, no salt)
½ sweet potato
green beans
250 Calories
OR
½ cup dry whole wheat pasta, 5 oz lean chicken, 5 oz lean turkey or extra lean ground beef, 2 cups of broccoli
approximately 400 – 450 Calories
OR
Turkey Spinach Burger – See recipe
305 Calories
Meal Four: Snack
10 – 15 almonds and one apple
200 – 250 calories
OR
12 whole grain crackers with 3.5 oz of fat free cream cheese, OR 2 oz of low fat cheddar
240 Calories
OR
2 hardboiled egg whites
sliced cucumbers and tomatoes
60 Calories
OR
one tbls of almond butter or peanut butter with celery sticks
105 Calories
OR
½ cup of non-fat cottage cheese
90 Calories
Meal Five: Dinner
White fish fillet (tilapia, sole, or halibut)
as much greens as you like, spinach, asparagus, broccoli, etc
Approximately 200 – 250 Calories
OR
6 oz of grilled or steamed chicken breast
as much greens as you like, spinach, asparagus, broccoli, etc
Approximately 250 – 300 Calories
Water
Water in blood transports glucose, oxygen, and fats to working muscles and carries away metabolic by-products such as carbon dioxide and lactic acid.
Water in urine eliminates metabolic waste products. The darker the urine, the more concentrated the wastes.
Water in sweat dissipates heat through the skin. During exercise water absorbs heat from your muscles, dissipates it through sweat, and regulates body temperature.
Water in saliva and gastric secretions helps digest food.
Water throughout the body lubricated joints and cushions organs and tissues.
General rule, drink 8 – 10 glasses of water per day and eat foods with a higher water content. Aim to have your urine close to clear.
