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Law #13 - Determine How Much You Can Eat and When to Eat

Choose one of four plans:

(1) Eating 8 times per day with a cheat day every 8 days: (fastest weight loss but hardest diet because there are 6 low carb days out of every 8 days and you don't have a cheat day as often as plans 3 and 4).

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8
Low Carb Day Low Carb Day Low Carb Day Low Fat Day Low Carb Day Low Carb Day Low Carb Day Cheat Day

 

(2) Eating 6 times per day with a cheat day every 8 days: This is for people who think eating 8 times per day will be too cumbersome. You'll lose fat almost as fast as plan 1 but it is just as hard because there are 6 low carb days out of every 8 days and you don't have a cheat day as often as plans 3 and 4.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8
Low Carb Day Low Carb Day Low Carb Day Low Fat Day Low Carb Day Low Carb Day Low Carb Day Cheat Day

 

(3) Eating 8 times per day with a cheat day every 7 days: This is nice in that your cheat day occurs exactly once a week so it is easier to plan than if it occurs just once every 8 days. This is an easier diet than plans 1 and 2 because there are only 4 low carb days per week or just 57 percent of the time (as opposed to 75% of the time with plans 1 and 2) and the cheat day occurs more frequently.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Low Carb Day Low Carb Day Low Fat Day Low Carb Day Low Carb Day Low Fat Day Cheat Day
  

(4) Eating 6 times per day with a cheat day every 7 days: This is for people who think eating 8 times per day will be too cumbersome; and for those who don't want to have to endure a low carb day as often (just 57 percent of the time as opposed to 75% of the time with plans 1 and 2) and the cheat day occurs more frequently. It is also  nice in that your cheat day occurs exactly once a week so it is easier to plan than if it occurs just once every 8 days.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Low Carb Day Low Carb Day Low Fat Day Low Carb Day Low Carb Day Low Fat Day Cheat Day



Diet Meal Plans: The snacks and larger meals donít  always have to be the exact amount of calories defined below, but try to get close,  and make sure that your total calorie intake for the day adds up to your total calorie allotment for the day.

Example Eating Plans When Eating 8 times per day

Low Carb Day Eating Amounts :


Plan if you lift weights before dinner:
Cardio Workout (if applicable): 6:15 AM-6:45 AM
Breakfast: 7 AM have 1/5 BMR or 370 calories
Snack #1: 9 AM have 1/10 BMR or 185 calories
Snack #2: 11 AM have 1/10 BMR or 185 calories
Lunch: 1 PM have 1/5 BMR or 370 calories
Snack #3: 3 PM have 1/10 BMR or 185 calories
Snack #4: 5 PM have 1/10 BMR or 185 calories
Weights Workout: 5:45 PM-6:45 PM
Dinner: 7 PM have 1/5 BMR or 370 calories
Snack #5: 10 PM have 1/10 BMR or 185 calories

Plan if you lift weights before lunch:
Cardio Workout (if applicable): 6:15 AM-6:45 AM
Breakfast: 7 AM have 1/5 BMR or 370 calories
Snack #1: 9 AM have 1/10 BMR or 185 calories
Snack #2: 11 AM have 1/10 BMR or 185 calories
Weights Workout: 11:45 AM-12:45 PM
Lunch: 1 PM have 1/5 BMR or 370 calories
Snack #3: 3 PM have 1/10 BMR or 185 calories
Snack #4: 5 PM have 1/10 BMR or 185 calories
Dinner: 7 PM have 1/5 BMR or 370 calories
Snack #5: 10 PM have 1/10 BMR or 185 calories

Plan if you lift weights before a snack (example is for Snack #3):
Cardio Workout (if applicable):
6:15 AM-6:45 AM
Breakfast: 7 AM have 1/5 BMR or 370 calories
Snack #1: 9 AM have 1/10 BMR or 185 calories
Snack #2: 11 AM have 1/10 BMR or 185 calories
Lunch: 1 PM have 1/10 BMR or 185 calories
Weights Workout: 1:45 PM-2:45 PM

Snack #3: 3 PM have 1/5 BMR or 370 calories
Snack #4: 5 PM have 1/10 BMR or 185 calories
Dinner: 7 PM have 1/5 BMR or 370 calories
Snack #5: 10 PM have 1/10 BMR or 185 calories


Low Fat Day Eating Amounts:


Plan if you lift weights before dinner:
Cardio Workout (if applicable): 6:15 AM-6:45 AM
Breakfast: 7 AM have 1/5 BMR or 370 calories
Snack #1: 9 AM have 1/10 BMR or 185 calories
Snack #2: 11 AM have 1/10 BMR or 185 calories
Lunch: 1 PM have 1/5 BMR or 370 calories
Snack #3: 3 PM have 1/10 BMR or 185 calories
Snack #4: 5 PM have 1/10 BMR or 185 calories
Weights Workout: 5:45 PM-6:45 PM
Dinner: 7 PM have 3/10 BMR or 555 calories
Snack #5: 10 PM have 1/10 BMR or 185 calories

Plan if you lift weights before lunch:
Cardio Workout (if applicable): 6:15 AM-6:45 AM
Breakfast: 7 AM have 1/5 BMR or 370 calories
Snack #1: 9 AM have 1/10 BMR or 185 calories
Snack #2: 11 AM have 1/10 BMR or 185 calories
Weights Workout: 11:45 AM-12:45 PM
Lunch: 1 PM have 3/10 BMR or 555 calories
Snack #3: 3 PM have 1/10 BMR or 185 calories
Snack #4: 5 PM have 1/10 BMR or 185 calories
Dinner: 7 PM have 1/5 BMR or 370 calories
Snack #5: 10 PM have 1/10 BMR or 185 calories

Plan if you lift weights before a snack (example is for Snack #3):
Cardio Workout (if applicable):
6:15 AM-6:45 AM
Breakfast: 7 AM have 1/5 BMR or 370 calories
Snack #1: 9 AM have 1/10 BMR or 185 calories
Snack #2: 11 AM have 1/10 BMR or 185 calories
Lunch: 1 PM have 1/5 BMR or 370 calories
Weights Workout: 1:45 PM-2:45 PM

Snack #3: 3 PM have 1/5 BMR or 370 calories
Snack #4: 5 PM have 1/10 BMR or 185 calories
Dinner: 7 PM have 1/5 BMR or 370 calories
Snack #5: 10 PM have 1/10 BMR or 185 calories 

Cheat Day Eating Amounts:


Plan if you lift weights before dinner:
Cardio Workout (if applicable): 6:15 AM-6:45 AM
Breakfast: 7 AM have 3/10 BMR or 555 calories
Snack #1: 9 AM have 1/10 BMR or 185 calories
Snack #2: 11 AM have 1/10 BMR or 185 calories
Lunch: 1 PM have 3/10 BMR or 555 calories
Snack #3: 3 PM have 1/10 BMR or 185 calories
Snack #4: 5 PM have 1/10 BMR or 185 calories
Weights Workout: 5:45 PM-6:45 PM
Dinner: 7 PM have 3/5 BMR or 1110 calories
Snack #5: 10 PM have 1/10 BMR or 185 calories

Plan if you lift weights before lunch:
Cardio Workout (if applicable): 6:15 AM-6:45 AM
Breakfast: 7 AM have 1/5 BMR or 370 calories
Snack #1: 9 AM have 1/10 BMR or 185 calories
Snack #2: 11 AM have 1/10 BMR or 185 calories
Weights Workout: 11:45 AM-12:45 PM
Lunch: 1 PM have 3/10 BMR or 555 calories
Snack #3: 3 PM have 1/10 BMR or 185 calories
Snack #4: 5 PM have 1/10 BMR or 185 calories
Dinner: 7 PM have 1/5 BMR or 370 calories
Snack #5: 10 PM have 1/10 BMR or 185 calories

Plan if you lift weights before a snack (example is for Snack #3):
Cardio Workout (if applicable):
6:15 AM-6:45 AM
Breakfast: 7 AM have 1/5 BMR or 370 calories
Snack #1: 9 AM have 1/10 BMR or 185 calories
Snack #2: 11 AM have 1/10 BMR or 185 calories
Lunch: 1 PM have 1/5 BMR or 370 calories
Weights Workout: 1:45 PM-2:45 PM

Snack #3: 3 PM have 1/5 BMR or 370 calories
Snack #4: 5 PM have 1/10 BMR or 185 calories
Dinner: 7 PM have 1/5 BMR or 370 calories
Snack #5: 10 PM have 1/10 BMR or 185 calories 


See Example Meal Plans for eating 8 times per day 


Diet Meal Plan: Example Eating Plans When Eating 6 times per day

Low Carb Day Eating Amounts:

Plan if you work out before dinner:
Cardio Workout (if applicable):
6:15 AM-6:45 AM
Breakfast: 7 AM have 3/10 BMR or 555 calories
Snack #1: 10 AM have 1/10 BMR or 185 calories
Lunch: 1 PM have 1/5 BMR or 370 calories
Snack #2: 4 PM have 1/10 BMR or 185 calories
Weights Workout: 5:45 PM-6:45 PM
Dinner: 7 PM have 3/10 BMR or 555 calories
Snack #3: 10 PM have 1/10 BMR or 185 calories


Plan if you work out before lunch:
Cardio Workout:
6:15 AM-6:45 AM
Breakfast: 7 AM have 3/10 BMR or 555 calories
Snack #1: 10 AM have 1/10 BMR or 185 calories
Weights Workout: 11:45 AM-12:45 PM
Lunch: 1 PM have 3/10 BMR or 555 calories
Snack #2: 4 PM have 1/10 BMR or 185 calories
Dinner: 7 PM have 1/5 BMR or 370 calories
Snack #3: 10 PM have 1/10 BMR or 185 calories

Plan if you lift weights before a snack (example is for Snack #2):
Cardio Workout:
6:15 AM-6:45 AM
Breakfast: 7 AM have 3/10 BMR or 555 calories
Snack #1: 10 AM have 1/10 BMR or 185 calories
Lunch: 1 PM have 1/5 BMR or 370 calories
Weights Workout: 2:45 PM-3:45 PM

Snack #2: 4 PM have 1/5 BMR or 370 calories
Dinner: 7 PM have 1/5 BMR or 370 calories
Snack #3: 10 PM have 1/10 BMR or 185 calories

Low Fat Day Eating Amounts:

Plan if you work out before dinner:
Cardio Workout (if applicable): 6:15 AM-6:45 AM
Breakfast: 7 AM have 3/10 BMR or 555 calories
Snack #1: 10 AM have 1/10 BMR or 185 calories
Lunch: 1 PM have 3/10 BMR or 555 calories
Snack #2: 4 PM have 1/10 BMR or 185 calories
Weights Workout: 5:45 PM-6:45 PM
Dinner: 7 PM have 3/10 BMR or 555 calories
Snack #3: 10 PM have 1/10 BMR or 185 calories


Plan if you work out before lunch:
Cardio Workout:
6:15 AM-6:45 AM
Breakfast: 7 AM have 3/10 BMR or 555 calories
Snack #1: 10 AM have 1/10 BMR or 185 calories
Weights Workout: 11:45 AM-12:45 PM
Lunch: 1 PM have 3/10 BMR or 555 calories
Snack #2: 4 PM have 1/10 BMR or 185 calories
Dinner: 7 PM have 3/10 BMR or 555 calories
Snack #3: 10 PM have 1/10 BMR or 185 calories

Plan if you lift weights before a snack (example is for Snack #2):
Cardio Workout:
6:15 AM-6:45 AM
Breakfast: 7 AM have 3/10 BMR or 555 calories
Snack #1: 10 AM have 1/10 BMR or 185 calories
Lunch: 1 PM have 1/5 BMR or 370 calories
Weights Workout: 2:45 PM-3:45 PM

Snack #2: 4 PM have 1/5 BMR or 370 calories
Dinner: 7 PM have 3/10 BMR or 555 calories
Snack #3: 10 PM have 1/10 BMR or 185 calories

Cheat  Day Eating Amounts:

Plan if you work out before dinner:
Cardio Workout (if applicable): 6:15 AM-6:45 AM
Breakfast: 7 AM have 2/5 BMR or 740 calories
Snack #1: 10 AM have 1/10 BMR or 185 calories
Lunch: 1 PM have 2/5 BMR or 740 calories
Snack #2: 4 PM have 1/10 BMR or 185 calories
Weights Workout: 5:45 PM-6:45 PM
Dinner: 7 PM have 3/5 BMR or 1110 calories
Snack #3: 10 PM have 1/10 BMR or 185 calories


Plan if you work out before lunch:
Cardio Workout:
6:15 AM-6:45 AM
Breakfast: 7 AM have 2/5 BMR or 740 calories
Snack #1: 10 AM have 1/10 BMR or 185 calories
Weights Workout: 11:45 AM-12:45 PM
Lunch: 1 PM have 3/5 BMR or 1110 calories
Snack #2: 4 PM have 1/10 BMR or 185 calories
Dinner: 7 PM have 2/5 BMR or 740 calories
Snack #3: 10 PM have 1/10 BMR or 185 calories

Plan if you lift weights before a snack (example is for Snack #2):
Cardio Workout:
6:15 AM-6:45 AM
Breakfast: 7 AM have 2/5 BMR or 740 calories
Snack #1: 10 AM have 1/10 BMR or 185 calories
Lunch: 1 PM have 2/5 BMR or 740 calories
Weights Workout: 2:45 PM-3:45 PM

Snack #2: 4 PM have 3/10 BMR or 555 calories
Dinner: 7 PM have 2/5 BMR or 740 calories
Snack #3: 10 PM have 1/10 BMR or 185 calories


See Example Meal Plans for eating 6 times per day

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