The first week of my diet, my body’s goal was to train it to utilize my stored fat (much of it) for energy. Here is the breakdown of protein and calories:
- Very lean protein: 35 calories/oz
- Lean protein: 55 calories/oz
- Medium fat protein: 75 calories/oz
- Cottage cheese: 90 calories/half cup (2% milk fat)
- Plain (0% fat) Greek yogurt: 15 calories/oz
Very lean protein (1 oz):
- Ground turkey
- Chicken (white meat, no skin)
- Turkey (white meat, no skin)
- Cod or haddock
- Halibut, trout, flounder or grouper
- Egg whites (2)
- Deli meat (1 gram of fat or less)
- Smoked salmon
- Tuna
- Shellfish
- Eggbeaters
- Canadian bacon
- Tilapia
Lean protein (1 oz):
- Chicken (dark meat, no skin)
- Turkey (dark meat, no skin)
- Pork (lean chop, tenderloin)
- Lamb (roast, chop or leg)
- Veal (roast, lean chop)
- Deli meat (3 grams of fat or less)
- Beef (USDA Choice or Select, lean)
- Ground beef (90% lean)
- Salmon
- Herring (not creamed or smoked)
- Turkey bacon
Medium Fat (1 oz):
- Ground beef (75% lean)
- Short ribs
- Veal
- Corned beef
- Prime rib
- Ground turkey
- Egg (1)
This is taken from my first week menu of food as guidance from Medi Weightloss Clinic.
The 100 oz of water a day should include at least 16 oz of fluid that contains electrolytes, such as Smart Water, Powerade Zero, Vitamin Water Zero. If you don’t get enough fluid during the day, and you don’t have enough fiber, it may lead to constipation. So remember to drink your water and have your fiber (psyllium supplements).
