Jamie Eason's LiveFit Trainer: Day 35

Finally, a day of rest. You deserve it! Great job on a great week.

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Finally, a day of rest. You deserve it! Great job on a great week.

Let's finish Week 5 by talking about fat. Don't fear it!

Yes, we've been fighting body fat, but I'm talking about healthful dietary fats, or "good" fats. Good fats are actually an essential part of your diet and are critical for performance and overall well-being. Basically, our bodies need fat to function!

Dietary fat is used for energy, is essential to cellular construction, regulates bodily processes, and is necessary for the absorption of fat-soluble vitamins.

Not all fats are created equal, of course. Healthy fat sources include olive oil, legumes, and fish. Avoid junk food, which typically contains nasty trans fats, and also limit your saturated (animal) fat and cholesterol intake.

A few easy tips include:

  1. Eat unsalted, raw nuts—like almonds—instead of potato chips.
  2. Use extra-virgin olive oil and vinegar on salads instead of high-calorie dressings.
  3. Replace processed meats and cheese with fish, like salmon, which is packed with omega-3's.

Phase 2 Diet Tips

  • Eat first meal within an hour of waking.
  • Plan ahead! Designate a food preparation day.
  • Measure and weigh everything whenever possible. Purchase measuring cups and a kitchen scale.
  • Eat every three hours (usually 5 or 6 times a day, depending on when you wake up)! It's the secret to speeding up your metabolism. Be on time!
  • Drink lots of water! May have coffee & tea with Stevia or a no-cal sweetener.
  • Take a daily multivitamin. If lifting weights, you might consider taking an additional calcium supplement.
  • Take one tablespoon of flaxseed or fish oil daily. Flaxseed and fish oil actually aid in weight loss and encourages healthy bowel movements. (Mix in oatmeal or mashed sweet potato after heating food. Do not heat flaxseed.)
  • Consistency is key! If you have a day where you slip up … Don't give up! Start fresh at your next meal or the next day. You can do it!
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Female Diet for Phase 2

Breakfast
Evening
NOTE: No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).
LIMIT FRUIT TO TWICE DAILY: Berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!

Jamie Eason's LiveFit Phase 2 Female Diet PDF (136 KB)

Male Diet for Phase 2

Breakfast
Mid-morning
Dinner
Evening
NOTE: No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).
LIMIT FRUIT TO TWICE DAILY: Berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!

Jamie Eason's LiveFit Phase 2 Male Diet PDF (136 KB)

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