The Lean Body Challenge (Lesson 5)

5. Drink plenty of water.

keeping your body hydrated and refreshed is very important, and water is the purest curse of hydration you have. Water can also help suppress your appetite. If you never seem to get filled up when eating your meals, drinking more water will make you feel full faster.

6. Choose low fat foods.

Though there are scores of low-fat versions of many different kinds of packaged foods available today, many are still calorie-dense and full of artificial ingredients. Try to seek out foods that are naturally low in fa.

7. Avoid sugary soft drinks and to much fruit juice.

Choose water and diet drinks instead. Believe it or not, this can make a big difference in your progress. For example, the average regular soda contains 39 grams of sugar! This gets transferred into fat very quickly in the body. Water, however, contains no sugar and no calories.

8. Take a good multi-vitamin along with extra Vitamin E and Vitamin C.

Women should take extra calcium. There are a number of good wholesome vitamin brands on the market.


The Meal Plan at a Glance
Here's a sample breakdown of your meals............

Breakfast 7:00am
4-6 egg whites, 1 bowl high fiber/no sugar cereal or oatmeal, 1 pice of fruit, skin milk or coffee, or Lean Body Breakfast Meal Replacement shake, 2 slices of light toast (100% whole wheat, multi grain bread), low sugar jam.
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Mid-Morning 10:00am
Lean Body Meal Replacement shake (either blended or Ready to Drink), fresh fruit (Remember, it should be a fist sized amount try an apple)
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Lunch 12:30pm
Palm-sized portion of chicken, fist-sized complex carb, and veggies or Sandwich (tuna, chicken, turkey) on 100% whole wheat bread, 1 piece of fruit
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Mid-Afternoon 300pm
Lean Body Meal Replacement Bar or 1 Cup low fat cottage cheese, fist sized serving of fruit
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Dinner 6:00pm
Palm-sized portion of chicken or fish, fist-sized complex carb, fist-sized (or more) veggies and salad with fat free dressing
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Late Snack (Optional)
It is realistic that you will want to snack. Here are some snack ideas for when your body is craving something (but be careful not to overdo ti-moderation is the key): rice cakes, fat-free cheese, fat-free yogurt, air-popped popcorn, and Lean Body shakes and protein bars

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