KATHY SMITH 5 Day Diet

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KATHY SMITH 5 DAY DIET The 5-Day Jump Start will help stabilize your insulin levels and re-balance your hormones to put you in that fat burning mode. It will provide just the right combination of foods to allow you to effectively burn fat as fuel instead of storing it. You'll be eating four meals a day. This may seem like a lot at first, but the fact is, you need fuel for energy all day long. Equally important to your long-term success, you need to feel satisfied throughout the day. Eating the four balanced meals within the plan will do the trick. So have some fun with your meals and think about what you can eat, instead of what you can't eat. Determining what to eat during the first five days is as easy as one, two, three! We've given you enough structure to get results, but also the flexibility to keep you from getting bored with your food choices. For each meal, simply pick one choice from each of the categories shown: Meal #1: Pick one choice from categories 1 & 2 Meal #2: Pick one choice from categories 1 & 2 & 3 Meal #3: Pick one choice from categories 1 & 2 & 3 Meal #4: Pick one choice from categories 1 & 2 CATEGORY #1: Protein 2 eggs* 1 cup 2% cottage cheese 4 oz. low-fat milk or 4 oz. low-fat yogurt (plus 1/2 portion of any other protein in this category) 4 oz. lean ham, beef, turkey or chicken 6 oz. tuna, shellfish, sole or snapper 6 oz. tuna, shellfish, sole or snapper 2 tbsp. any type nut butter (e.g. peanut butter, almond butter, etc.)* 2 oz. low-fat cheese* 1 cup soybeans, tofu or tempeh 1 oz. nuts or seeds* CATEGORY #2: Fruit/Vegetable 2 cups any type fruit (or two medium pieces of fruit -- it's okay to eat one now and one later) 6 cups any type raw vegetables or salad (typical meal-size salad) 3 cups cooked vegetables (except corn and peas) 1 1/2 cups corn or peas 2 cups vegetable-based soup 2 oz. dried fruit CATEGORY #3: Starch 1 slice bread, 1 small pancake, 1 frozen waffle, 1/4 bagel or a 1 oz. biscuit 1/2 cup rice, noodles or pasta with tomato sauce 1/2 cup rice, noodles or pasta with tomato sauce 1/2 cup potato, yams, cooked beans, lentils, peas or corn 1 oz. dry cereal 1 6" corn or flour tortilla 1/2 oz. (about 4 to 6) low-fat crackers, chips or pretzels 2 cups air-popped popcorn