Body Transformation Booty Camp
with Lani Muelrath, M.A.
For optimum weight loss and body shaping
If you want to shape muscle, you will need to exercise and overload the muscle to make more of it.
However, if you want the muscle to show, you need to lose body fat, and eat in a way that is compatible with your body composition goals.
In other words, eat in a way that dips into your bodyfat stores for use as well as discourages deposition of new bodyfat.
Make no mistake: Years of education, review of the literature, professional association, and experience have resulted in this: I cannot find any better dietary plan for health and fat loss to recommend than a high fiber, plant-strong eating plan. It would be remiss of me to do so.
This approach has, without exception, been a huge contributor to the weight loss success and improved health of my clients. Just ask them.
This approach is simple, though for many presents a learning curve as we rethink all of the dietary fads and madness we are bombarded with on a daily basis.
The good news is that we can give our brains a rest and sidestep all of the madness of counting, weighing, measuring, analyzing every bite for calories and macronutrients, looking up glycemic properties, etc., etc., etc.
All we need to do is keep a few principles in mind, and the doors to eating freedom, weight loss, and easily maintaining your ideal weight open up.
| Note and disclaimer: All dietary guidelines as posted here are meant to inform and are NOT a prescription. Each participant takes individual responsibility for their dietary choices, and as I am not a nutritionist or dietician, I cannot prescribe a diet for you. If you have a different dietary plan and system that is creating the results that you desire in health, weight loss, and energy, or that your health care provider has prescribed, it is your right to continue. |
As your fitness and fat loss success coach, I will direct you to the resources provided by highly respected physicians, nutritionists and dieticians who have done extensive research and work with these dietary guidelines so that you can make informed decisions about your personal dietary plan.
It is the approach that I have found most successful.
I have included a partial list of these resources for you at the close of this document. You will see several of these references already listed in the Nutrition Resources section of our online course area. If you have questions regarding the guidelines as presented and as I personally employ, along with countless current clients, simply ask and I will be able to direct you to appropriate literature and resources.
Overall, the principles that follow are the principles that are a commonality in the resources and readings that I have provided for you in basic form.
They are outlined in my 5 Point Checklist, followed by some elaborations and clarifications to assist.
The 5 – point Dietary Plan checklist for optimum results:
1. Eat foods with fiber
2. Maximize vegetables, starchy vegetables, intact whole grains, legumes, and fruits in your diet.
3. Foods without fiber, consider as condiments or very rare special occasion treats: desserts, refined flour products, dairy, meat, eggs. Frequency will be dependent on your health, weight loss and other goals. As a matter of fact, these can be entirely eliminated for best results. Best left for the rare special occasion.
4. Minimize high fat foods
5. Eliminate free fats, or expelled oils
That’s it in a nutshell!
To elaborate:
1. Eat foods with fiber: –
In general this works, but in today’s world of food processing, not necessarily all the time. Many high fiber foods are also very high in calorie density (dry cereals, breads, crackers, etc) and these foods are also promoted as being “WHOLE” grain so people actually think they are doing good by eating them freely, when in reality they are not. Many of the low fat high fiber diets do not clarify this point. Many whole grain, high fiber, low fat foods are high in calorie density and not recommended when it comes to weight loss.
2. Maximize vegetables, starchy vegetables, whole grains, legumes, and fruits in your diet.
Adding to this “in their unrefined unprocessed form”. Make that “intact whole grains” for those who really want to get their skinny on!
3. Foods without fiber, consider as condiments or very rare special occasion treats: desserts, refined flour products, dairy, meat, eggs. Frequency will be dependent on your health, weight loss and other goals. As a matter of fact, these can be entirely eliminated for best results.
Eater beware: many refined flour products now have lots of fiber from added fiber and so easily fool lots of people. Keep things intact in their original form and you’ll be way ahead in the weight loss game.
4. Minimize high fat foods
My nutrition consultant Jeff Novick, RD, gives these powerful words of advice:
“I like to emphasize the calorie density issue here as all high fat foods are also high in calorie density. This cuts through the good/bad fat argument which is a popular topic these days. High fat foods, even those with the so called ‘good’ fat , are still not good in regard to weight as they are very high in calorie density.”
5. Eliminate free fats, or expelled oils.
More from Jeff Novick, RD:
“The calorie density issue helps here also as these are the foods highest in calorie density. The impact of adding oil to food in regard to the impact on calories and calorie density takes the issue and its impact way beyond just the issue of fat.
- “Follow an unrefined, unprocessed, high carbohydrate, lower fat, very high fiber, and plant based diet for weight loss and for better health. Such a diet is based on fresh fruits, fresh vegetables, “intact” whole grains, starchy vegetables and legumes. It is not only very healthy; it is also very effective for weight loss, diabetes and heart disease. It is low in calorie density so you can fill up without overeating and not worry about being hungry. In addition, it is very high in nutrient density, so you will be optimizing your nutrient intake at the same time.
- “Do not be afraid of carbohydrates but understand that all carbohydrates are NOT EQUAL. Forget the GI/GL or whether they are complex or simple. That is all too complex. Instead, choose carbohydrates that are intact, unrefined and unprocessed. Period. Choose whole kernel corn over corn flakes or corn chips. Choose brown rice over white rice or rice crackers.
- “Aim for a fiber intake of at least 35- 50 grams a day from whole foods as described above. If it makes it easier, focus on getting at least 12-17 grams of fiber at each meal, based on 3 meals a day. If you follow the diet recommended above, this will be easy.
- “While increasing fiber, focus on the foods that tend to be higher in soluble fiber for improved blood sugar, insulin sensitivity and lipid levels. These foods are beans, yams, oats, barley and berries. These foods are easy to remember by using the acronym BYOB & B. (We give new meaning to life’s acronyms!)
- “Calorie density is a critical consideration for fastest success. When we consume foods that are 400 calories per pound or less (or a mixture of foods that average 400 calories per pound of less), we can eat all we want and lose weight. Between 400-800 is the cut-off point where some will lose weight, some will gain and some will maintain. Over 800 (to 1200) calories per pound, only those who exercise frequently will not gain weight. Over 1200 calories per pound, forget it . See my Calorie Density Chart.
The goal, as recommended by the WCRF/AICR (World Cancer Research Fund/American Institute for Cancer Research) report on Cancer in 2007, is to reduce the Calorie Density of the American diet to 567 cal/lb, which is inline with the above.
How to Move Ahead with the Dietary Guidelines
Many women jump right into this approach with both feet from the start. They are highly motivated for change, willing to be prepared with the right foodstuffs, and seek me for coaching and counsel about implementation.
Others prefer a slow progression to change.
A sample step-by-step plan has been outlined for you here. For those who prefer to take a slower approach, this is designed to help you progress one step at a time toward these dietary guidelines ideal.
Many of my current clients who are in the current Booty Camp Session are already eating in this fashion and will be happy to share with you their results and progress. Their results are overwhelming in not only weight loss results, but energy, freedom to eat according to appetite, dropping away of energy problems, and improvements in health.
Three Week Progression Plan
Here, then, is a sample step-by-step plan for incorporating the principles of the 5 – point checklist on a week-to-week basis.
- Regard non-fiber foods as condiments
- Mental diet: eliminate negative self-talk
- Avoid: hunger! By being well fed on whole foods: grains, starches, veggies, beans, fruits.
Week 1 Sample Dietary Guidelines for optimum results
Add more of these:
- vegetables: all colors, 6 or more servings/day. One serving is 1 cup leafy, or 1/2 cup dense or cooked. This is in addition to starchy vegetables which are fabulous foods, too.
- Whole grains, all kinds: brown rice, steel cut oats or oatmeal, wholegrain breads. This list is almost as endless as the veggie list. Maximize whole, intact grains for best results.
- Beans, legumes: 1/2 – 1 cup/day, or more
- fruit: 2-3/day
Eliminate*:
1) desserts, pastries, white flour products, candy, cookies, ice cream, refined and processed foods, etc..
2) dairy products
3) Cut your expelled oil consumption in half
If you have to ask, it’s probably on the list
_____________________________________________________________________________
Week #2: Sample Dietary Guidelines for optimum results
1) Continue Week #1
Add more of these:
- vegetables: all colors, 6 or more servings/day. One serving is 1 cup leafy, or 1/2 cup dense or cooked. This is in addition to starchy vegetables which are fabulous foods, too.
- whole grains, all kinds: brown rice, steel cut oats or oatmeal, wholegrain breads. This list is almost as endless as the veggie list.
- Beans, legumes: 1/2 – 1 cup/day, or more
- fruit: 2-3/day
Eliminate*:
1) desserts, pastries, white flour products, candy, cookies, ice cream, refined and processed foods, etc..
2) dairy products
3) Cut your free fats in half again. Free fats are butter and oils which have been separated from their fiber. You can also call them “expelled” oils.
3) meat, fish, eggs, poultry
*If you have to ask, it’s probably on the list
_________________________________________________________________
Week #3 Sample Dietary Guidelines for optimum results
1) Continue Week #1 and #2
Add more of these:
- vegetables: all colors, 6 or more servings/day. One serving is 1 cup leafy, or 1/2 cup dense or cooked. This is in addition to starchy vegetables which are fabulous foods, too.
- whole grains, all kinds: brown rice, steel cut oats or oatmeal, wholegrain breads. This list is almost as endless as the veggie list.
- beans, legumes: 1/2 – 1 cup/day, or more
- fruit: 2-3/day
Eliminate*:
1) desserts, pastries, white flour products, candy, cookies, ice cream, refined and processed foods, etc..
2) dairy products
3) free fats. Free fats are butter and oils which have been separated from their fiber. You can also call them “expelled” oils.
3) meat, fish, eggs, poultry
It’s hard to find a Food Pyramid that I really like, and this one comes darn close! Thanks to my friend Julieanna Hever, RD:
References:
Jeff Novick, RD, MS, LD, LN
Calorie Density: How to Eat More, Weigh Less, and Live Longer
John McDougall, M.D.
Regain Lost Health and Appearance: Online Get-Started Guide (free)
Snapshot view of Maximum Weight Loss Program
Books
McDougall Program for Maximum Weight Loss
12 Days to Dynamic Health
Additional McDougall Titles
Caldwell Esselstyn, M.D.
Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure
Rip Esselstyn:
The Engine 2 Diet: The Texas Firefighter’s 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds
See my review and short video of this book HERE
T. Colin Campbell, M.D.
Neal Barnard, M.D:
Doug Lisle, PhD:
