Weight Loss Diet for Women
Here is a sample balanced weight loss menu for an average woman, non-athletic who weighs 150 lbs, stands at 5’6″ tall, has a fair activity level, no food allergies and no medical history of any disease such as cancer, diabetes, heart conditions or metabolic syndrome.
Total Calories = 1700
Total Carbs = 275 g
Total Fat = 35 g
Total Protein = 76 g
1 c. All Bran
6 oz . Almond Milk (unsweetened)
1/2 c. blueberries
Snack: 1 Apple and 4 oz. greek yogurt
Lunch: Shrimp Salad
3 oz. Shrimp
1 TBsp. light mayo
some chopped onions
1 TBsp. Olive Oil
Lots of field greens
2 slices rye bread
2 oz. of cheddar cheese
1/2 c. broccoli or cauliflower
1 TBsp Natural Nut Butter
250 grams Mashed Potatoes (with 1 c. almond milk)
1 TBsp thousand Island dressing
Turkey Chilli – see list
- 3 oz. ground turkey
- 1/2 can tomatoes
- 2 oz. pinto beans (cooked)
- 2 oz. kidney beans (cooked)
- chilli powder and some onions
1 Wedge of Cantaloupe
1 Kiwi fruit
1/2 cup low fat vanilla coconut ice cream
Drink at least 3 litres of water a day or more if needed. Don’t drink from plastic bottles that give off the bad toxin stuff called BPA.
Tell your males friends that BPAs may also cause male breast tissue.LOL
Rob Lagana is a former top male competitive bodybuilder who has achieved numerous athletic accomplishments during his career.
Perhaps the greatest learning experience that Rob Lagana has met, was living with ocular albinism. Several vision problems have occurred
with ocular albinism and has left him legally blind. He really learned how to harness the deep energy it takes to be body / movement aware and through this energy has developed a healing ability which he then learned to use in practice with a Japanese healing system called Usui Reiki.Rob overcomes daily tasks and practices to complete his goals
through determination, hard work and a positive mindset.
Rob Lagana also received his IFBB Nutrition certificate, S.M.A.R.T certificate from Dave Palumbo, and LSF Life Solutions Foundation Whole Food Nutrition certificate. Rob Lagana also have 2 decades of experience in coaching clients for weight loss, wellness and contest prep.. He is certified through NASM (National Academy of Sports Medicine).Rob is also Poliquin Group Bio Signature Level 1 and 2 practitioner and overall brings a holistic approach to helping clients reach their goals.
Besides his athletic and coaching experience, he is also a Reiki Master practitioner.Stress is the number one cause of inflammation of the body. This disrupts, cortisol, insulin, brain chemicals and
much more..Reiki has been a natural and effective way of reducing stress, which promotes overall healing in the body.