The 3:2:1 Plan
The “eat less, exercise less” approach can be thought of as a 3:2:1 plan. The “3” stands for three meals per day. The “2” means two of those meals should be mostly protein and fiber with less starch. Healthy starch sources are higher in fiber and hypoallergenic; they include brown rice, quinoa, beans/legumes, sweet potatoes with the skin on, and oats. The “1” means one meal per day should have heavier starch. This meal is best consumed postworkout. Another way to look at the 3:2:1 designation is to visualize a plate. Three parts should be vegetables, two parts protein and one part starch. You can also think in terms of bites. For every three bites of vegetables, you have two bites of protein and one bite of starch. The 3:2:1 approach works well for people who are not heavy exercisers. Daily walking and a few weight training sessions are recommended with this plan.
The 3:2:2 Plan
The “eat more, exercise more” approach is for people who exercise regularly. It can be summed up with a 3:2:2 designation. The “3” stands for three meals per day. The first “2” means two snacks per day. The second “2” means you should double the starch intake once per day, post workout as well. You can visualize a plate and/or bites for this approach as well. The meals and snacks should be half vegetables and then equal parts protein and starch. Or, if you like, use bites. For every three bites of vegetables, take two bites of protein and two of starch.
Original source article in full : http://www.ideafit.com/fitness-library/how-to-help-clients-beat-belly-fat
Soenen, S., et al. 2013. Normal protein intake is required for body weight loss and weight maintenance, and elevated protein intake for additional preservation of resting energy expenditure and fat free mass. The Journal of Nutrition, 143 (5), 591–96.
Kuo, L.E. et al. 2008. Chronic stress, combined with a high-fat/high-sugar diet, shifts sympathetic signaling toward neuropeptide Y and leads to obesity and the metabolic syndrome. Annals of New York Academy of Science, 1148, 232–37.
It is true that if you eat more protein than carbs/fats, you will lose weight. The protein has to be broken down by carbs/fats so if you eat less carbs/fats, the protein will be broken down by the stored fat you have in your body, hence, the weight loss. So, here’s the deal.
For two meals a day, drink an IDLife Meal Replacement Shake and for one meal, eat a protein and a healthy carb….e.g. Salmon and a green veggie and a small salad with oil and vinegar. ChooseMyPlate.gov has many ideas for meals. The shakes come in Vanilla and Chocolate and are very tasty.
23 grams of protein in the Meal Replacement Shake and for snacks, graze on veggies. The beginning of a new year is a great time to start, go to my website right now and order. www.idlife.com/debbiestrauch. Take the free health assessment that is HIPAA compliant while you’re there. Let me know your results. I look forward to doing business with you and seeing you transform your life in 90 days.
Happy New Year!!
1. The Water Habit.
Drink a tall glass of water immediately before each of your three daily meals. Besides hydrating you, this fills your stomach and reduces your appetite.
2. The Slow Habit.
Set your fork or spoon down on the table after each bite. This slows down your eating and causes you to enjoy a meal more while actually consuming less.
3. The Half Habit.
Prepare or order whatever meal you want, but only eat half of it. If you are eating out, share your meal with your spouse, friend or take half of it home. If you are eating at home, eat exactly half of your normal portions.
4. The Snack Habit.
Only snack on fruit or vegetables. Except for your three meals, do not eat anything unless it is a fruit or vegetable.
5. The Move Habit.
Devote 20 minutes a day to some kind of aerobic exercise that doubles your normal heart rate. It can be something as simple as a brisk walk, a treadmill or a stationary bike, but do it every day.
Just started losing weight with Metabolic Research Center (MRC). Having a healthy body and improved quality of life is paramount to me. Eating clean foods is important and I have the biggest cravings for chocolate and carbs like you would not believe. I know many of us do and MRC has protein bars and other foods that really help with the cravings. I am a Weight Loss Consultant with MRC and really believe in their philosophy and that’s why I am also a client. Contact me and let’s get started. No matter where you live, I can help you. C’mon, let’s go and get this party started.
I can help you. I’m a Weight Loss Coach and currently building my clientele. Please contact me. Even if you live in another state, I can help you. Do this for your health, your family and your energy level. Whatever the reason, make the goal and I’ll help you reach that goal then we’ll celebrate each victory!! You deserve it.
Weight Loss Programs
Because every-BODY is unique, MRC offers a wide variety of programs. Your program will be designed based on your personalized goals, lifestyle, food preferences, and health history. Below is a quick glance of the different programs we offer. When you meet with your weight loss consultant they will help you decide which program is best for you.
*MRC at Home is for clients who live more than 50 miles from a Metabolic Research Center location.
**Registered Dietician will evaluate incorporation of supplements.
If your doctor has prescribed a weight loss program for you, you may be able to pay for your Metabolic program through flex dollars. Please consult your HR representative or check your benefits book for specific details.
This is the progression of not living healthy and eating well. Obesity is a disease and epidemic. Don’t be part of the statistic and there is hope for those who are. Reduce the risk and make a goal. I can help too. I care about your health.