The No Carbs after 5pm Diet: With the new step counter plan
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Joanna Hall. The No Carbs after 5pm Diet: With the new step counter plan
Joanna Hall. The NO CARBS. AFTER 5pm Diet
SUCCESSFUL NO CARBS AFTER 5PM DIETERS
Table of Contents
Introduction
1 How the Diet Works
1 Setting the Scene
WHAT WILL THE DIET DO FOR ME?
HOW THE DIET WORKS
Building a Template of Success
DOING IT TOGETHER
Choosing the Right Diet Buddy
Keep it in the Family
You and Your Loved One
Coping with Kids
2 Recording Your Progress. CALCULATING YOUR BODY MASS INDEX
WHAT YOUR WAIST MEASUREMENT REVEALS
Metabolic Syndrome
TEST YOUR MOTIVATION
HOW MOTIVATED ARE YOU TO CHANGE?
BODY MEASUREMENTS
RECORDING YOUR FITNESS
THE DAY CHARTS
Recording What You Eat
BREAKFAST AND LUNCH
DINNER
SNACKS
WATER TALLY
PORTION DISTORTION
When to Fill in Your Daily Chart
PREVIEW AND REVIEW CHARTS
Preview Charts
Review Charts
3 The Eating Principles
PRINCIPLE 1: CARB CURFEW
Why Does Carb Curfew Work?
PRINCIPLE 2: FRONT-LOAD YOUR DAY
PRINCIPLE 3: STOP PORTION DISTORTION
PRINCIPLE 4: GET YOUR CALCIUM
How Much Calcium Should I Get?
What If I Don’t Drink Milk?
PRINCIPLE 4: ENJOY THE RIGHT CARBS
How Does the Glycaemic Index Work?
PRINCIPLE 5: PICK THE RIGHT PROTEIN
4 The Exercise Principles
PRINCIPLE 1: MOVE MORE, MORE OFTEN
PRINCIPLE 2: TAKE STRUCTURED EXERCISE
PRINCIPLE 3: COMMIT TO DOING YOUR TUMMY EXERCISES
CHANGING THE WAY YOU MOVE
2 The Diet in Practice
5 The Eating Principles in Practice
BREAKFASTS
LUNCH
CARB CURFEW DINNERS
6 The Exercise Principles in Practice
ARE YOU A WALKING NOVICE OR A WALKING WHIZ?
WHY WALKING EXERCISE WORKS
USING A PEDOMETER
WALKING TROUBLESHOOTING
Technique Tips
Banish Aches and Pains
CHOOSING THE RIGHT TUMMY EXERCISES FOR YOU
Flat Abdominal Programme
7 The Countdown Begins
FIVE DAYS TO GO: CHECK YOUR SHOES!
FOUR DAYS TO GO: DIG OUT YOUR WATERPROOFS
THREE DAYS TO GO: PLAN YOUR FOOD SHOPPING
TWO DAYS TO GO: JOT DOWN YOUR MOTIVES
ONE DAY TO GO: CREATE A BACKUP PLAN
8 Your Personal Daily Charts. WEEK 1 PREVIEW
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
WEEK 1 REVIEW
WEEK 2 PREVIEW
DAY 8
DAY 9
DAY 10
DAY 11
DAY 12
DAY 13
DAY 14
WEEK 2 REVIEW
WEEK 3 PREVIEW
DAY 15
DAY 16
DAY 17
DAY 18
DAY 19
DAY 20
DAY 21
WEEK 3 REVIEW
WEEK 4 PREVIEW
DAY 22
DAY 23
DAY 24
DAY 25
DAY 26
DAY 27
DAY 28
WEEK 4 REVIEW
28-DAY REVIEW
9 The Step Trade Offs
10 Carb Curfew Recipes. MEAT DISHES
FISH DISHES
VEGETARIAN DISHES
11 Stop a Lapse Becoming a Collapse
1. Double Carb Curfew
2. Do the Step Trade-off
3. Play the ‘300 Game’
4. Visit Your Motivation Box
5. Reaffirm Your Positive Affirmations
6. Commit to Filling in Your Food Diaries
7. Be an Early Bird
12 Questions and Answers
By the same author:
Copyright
About the Publisher
Отрывок из книги
with the NEW step counter plan
Dropped 10 pounds and 6 inches off her waist.
.....
So if you are ready let’s …
Plan ahead
.....