YOUR FAST TRACK TO SUCCESS STARTS HERE
Follow these simple instructions for success every week!
Rule #1 4x4x4 Rule
Eat at least four meals per day. Keep meals at or as close to 400 calories as possible (totaling 1600 calories per day.) Do NOT go more than four hours without eating!
Rule #2 Know your Numbers Rule
The macronutrients Fat, Carbs, and Protein are where our body receives energy, builds muscle and maintains balance. Knowing these numbers and counting these along with calories ensures us continued success!
Carbs- Approximately 45% of our calories should come from good carbs on a daily basis. We should aim for 160-180 per day averaging around 45grams of good carbohydrates per meal.
Best sources for good carbohydrates--whole vegetables, whole fruits, beans, legumes, nuts, seeds and whole grain cereals.
Protein-Approximately 25% of our calories should come from lean protein on a daily basis. We should aim for 60-80 grams of lean protein per day, averaging around 20 grams of protein per meal.
Best sources for lean protein--fish, poultry, and beans.
Fats- Approximately 20% of our calories should come from healthy fats on a daily basis. We should aim for 25-35 grams per day, averaging around 10 grams of healthy fats per meal.
Best sources for healthy fats--Look for word “monounsaturated” nuts, sees, olive and canola oil
Follow these simple rules and instructions, along with regular attendance at your weekly Equipped Meeting, where you’ll receive the motivation and inspiration you need for long-term success on your health and wellness journey!
God Bless and Love,
Julie
Follow these simple instructions for success every week!
Rule #1 4x4x4 Rule
Eat at least four meals per day. Keep meals at or as close to 400 calories as possible (totaling 1600 calories per day.) Do NOT go more than four hours without eating!
Rule #2 Know your Numbers Rule
The macronutrients Fat, Carbs, and Protein are where our body receives energy, builds muscle and maintains balance. Knowing these numbers and counting these along with calories ensures us continued success!
Carbs- Approximately 45% of our calories should come from good carbs on a daily basis. We should aim for 160-180 per day averaging around 45grams of good carbohydrates per meal.
Best sources for good carbohydrates--whole vegetables, whole fruits, beans, legumes, nuts, seeds and whole grain cereals.
Protein-Approximately 25% of our calories should come from lean protein on a daily basis. We should aim for 60-80 grams of lean protein per day, averaging around 20 grams of protein per meal.
Best sources for lean protein--fish, poultry, and beans.
Fats- Approximately 20% of our calories should come from healthy fats on a daily basis. We should aim for 25-35 grams per day, averaging around 10 grams of healthy fats per meal.
Best sources for healthy fats--Look for word “monounsaturated” nuts, sees, olive and canola oil
Follow these simple rules and instructions, along with regular attendance at your weekly Equipped Meeting, where you’ll receive the motivation and inspiration you need for long-term success on your health and wellness journey!
God Bless and Love,
Julie
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