Saturday is Your Cheat Day / by Stephen Cooper

If you have chosen the "Fat-Loss Track", then you will want to read on.

Saturday is your "cheat day".  Enjoy your favorite snacks, ice cream, candy, cereal.  By all means don't gorge on garbage just for the heck of it, but do treat yourself.  If there is a food you know you'll miss in the next 21 days eat it today.

Onil Chibas my client, friend and owner of Elements Kitchen in Pasadena is giving my clients a special "cheat treat".  If you go to his restaurant between 10a - 5p on Saturday, he'll give you half off a dessert.  (I would join you tomorrow, but I have a wedding to go to in Orange County.)  I can tell you that you'll love the food.

Back to your eating plan.  So Saturday you'll have your cheat day.  I also suggest that you do your grocery shopping today for the upcoming week.

Sunday Morning you will take your body measurements.  Do this before you eat or drink anything.
Beginning Sunday through next Saturday you will eat 5x a day
(3 main meals, and 2 snacks).

Each meal is comprised of:
1 portion or protein
1 serving of healthy fat (if the protein source is fatty already, then avoid this extra fat)
0 servings of carbs
free veggies as desired

Snacks are considered 1/2 the size of a regular meal.

For those who are curious we are looking at about 40% protein, 10% carbs, and 50% fat.

So you may be asking what is a "portion"?
A portion of protein is considered the size and thickness of the palm of your hand.
A portion of carbs is considered the size of your clenched fist.  Imagine an orange, or a fist size of rice or beans.
Lastly a fat portion is considered the thickness of the tip of your thumb.

Meal Timing
Here is a sample timeline for your meals
6a breakfast
9a mid-morning snack
12 lunch
3p mid-afternoon snack
6p dinner
9p pre-bedtime protein shake

Allowable proteins for this first week.  Lean meats, fish, eggs, lamb, turkey breast,chicken, pork tenderloin, pork chop, milk protein blend.

Allowable veggies for this first week.  Most vegetables except for corn, sweet potato.  Think of eating vegetables like celery, broccoli, asparagus, cauliflower, and green onions.  (Feel free to ask me about specifics.)

Allowable fats.
  Most nuts, all natural peanut butter, avocado, canola oil, extra-virgin olive oil.

This may seem a little overwhelming, but trust me it works.  Ask me if you have any questions or need help.  Focus on just this week, one week at a time.

Sleep well Sunday night and I will see you Monday, 

Yelp Review of Elements...