Food plan my trainer gave me and i have lost 13 lbs so far

********COMPLEX CARBS TURN INTO SUGAR..MAKING IT HARDER TO DIGEST....here are a list of complex carbs...DO NOT EAT ANY OF THIS AFTER 2PM...eating it before 2pm gives your body enough time to digest it and use it as energy...otherwise, it just sits in your system, turns into sugar and doesnt digest...****************
1)baked potato
2)brown rice
3white rice
4)pasta (YOU CAN EAT WHOLE WHEAT)
5)grits
6)bread (white)
7)oatmeal (do not eat instant...carbs are high and sguars are high)
8)bagel
9)shredded wheat
10)corn
11)peas
12)beans
13)lentils
14)carrots

BANANAS, RAISINS AND CANNED PINEAPPLE ARE GOOD, BUT THEY CAUSE YOU TO RETAIN FLUID...SO EAT SPARINGLY....

*****SIMPLE CARBS (EAT SPARINGLY...NOT VERY OFTEN)*********

1)candy
2)ice cream (even ice cream w splenda has a high carb content and high sugar)
3)cookies
4)canned fruit

*******YOU CAN EAT FRUITS AND VEGETABLES 24/7**********
THESE THINGS YOU CAN EAT AS MUCH OF IT AS YOU WANT, WHENEVER YOU WANT, EVEN AT 2AM...

1)seafood-grilled, broiled, steamed
2)chicken breast
3)canned chicken
4)turkey
5)ground turkey
6)tune-water packed only, not oil
7)lean sirloin
8)turkey bacon
9)deli turkey and chicken
10)eggs
11)cheese

***EAT RED MEAT (STEAK, ETC) 2X WEEK, NO MORE.***

TIP: eat more protein, have more energy--increase metabolism, LOSE WEIGHT!!



1)frozen deserts (non dairy)
2)french baguette
3)gluten free bread
4)instant rice
5)rice chex cereal
6)hamburger bun
7)rice cakes
8)cornflakes
9)rice krispies
10)pretzels
11)vanilla wafers
12)doughnut
13)waffle
14)corn chips
15)bagel
16)lifesavers candy
17)crossaint
18)angel food cake

TRACI, you can do this!! trust me....ok, GOOD NEWS:::: YOU CAN "CHEAT" 2X A WEEK...you can have the sweets and the whatever else you want, but only 2x a week and dont over do it...you eat if youre craving it, if youre going out to eat, i normally splurge on the weekends and sun mornigns bc they have doughnuts at church..haha!!

eat a serving size...a serving size is the size of the palm of your hand...


i know youre prob thinking, "if im working out, dont i need more carbs?" NO! you need more protein...only ned lots of carbs if youre running a long race or swimming in a triatalon or training for something intense...

aalso: NO COKES....none of that...except the 2 days of the week you splurge...limit diet cokes to NO MORE than 2 a day

stay away from all flavored water but crystal light (the rest have realllllly high sodium, which causes water retention)