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  Home > Expert Trainer Bob Harper "Eat More Diet" Review

 

 

By Travis Smith


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By now you've heard that the "Biggest Loser" is Ryan with the second place winner Dave. Although both winners were from the Red team, everyone ended up losing a lot of weight and being a winner. Bob Harper's Blue team did remarkable job and they all attribute Bob's teaching, training and motivation as a big factor. Overall, both teams lost over 750 lbs.

The diet plan Bob outlined for the Blue team is called the "Eat More Diet". "I believe you must eat to lose weight," says Bob. The logic behind this plan is that if you eat smaller portions and more meals throughout the day, your body will not go into starvation mode and rather than hold on to fat, it will burn it more efficiently in response to exercise. This will work to effectively boost metabolism!

Eat More Diet
  • Deal with hunger before it happens
  • 4-6 planned meals per day
  • High volume, low calorie, low carb
  • The idea is to consume 4-6 planned meals per day that are low fat and low carb (which means also low overall in calories). By eating more often, the body has energy at all times to more effectively use as fuel for working out.

    The goal of the "Eat More Diet" is to "deal with your hunger before it happens," says Bob who adds, "Once you start to feel hungry, it's already too late."

    Bob's inspiration for the diet plan shows in his messages:

    • I believe that everyone has the power to change the way they look and feel.
    • I believe that it is all about getting the right carbs and right fats, relying on them for a healthier you and you will also lose weight.
    • I believe that you must eat to lose weight.
    • I believe that calories do matter.
    • I believe in portion control.
    • I believe that you must exercise to lose weight.
    Quick Guide to Starting a New Diet such as this one:

    The first thing you should do is start a food journal and write down everything you eat and at what time you eat so that you can be accountable for what you're eating and you'll know what you need to change. You should be completely honest because cheating only cheats yourself! You can figure out your "trigger point" time, the time when your cravings attack. Along with a food journal, keep an exercise journal, logging your workouts daily.

    When using cardio equipment, pay attention to the heart rate moniter. You should monitor your heart rate to make sure you are working out efficiently and in the zone. Keep track of your weight loss with body fat reduction, inches lost as well as scale readings. Getting lean is more than just the pounds lost on the scale.

    The eating plan that follows is a sample to give you some ideas on how to prepare meals for your diet. Cardio should consist of 20-45 minutes. Also you need to do resistance training. After just 2 to 3 weeks, you should already see and feel a big difference! "It is strict and might feel limiting at times but breaking old habits can be challenging and difficult but once you get into the stride of your new eating habits your cravings for the sugar and "wrong foods" will disappear," says Bob.

    Congratulations on putting yourself and your health as your number one priority!

    The "Eat More Diet" 7-Day Sample Meal Plan

    Breakfast (1st meal)
    5 egg whites or egg beaters 2 slices turkey bacon
    Mid-Morning Snack
    1 slice deli chicken slice wrapped around 1 stick of string cheese. Add mustard if desired
    Lunch (2nd Meal)
    1 can of Albacore solid white tuna in spring water on top of a bed of Spinach Salad (the salad can be large up to 2 handfuls of lettuce) 2 Tbsp Balsamic Vinaigrette or other low sugar prepared dressing 1 sugar-free Jell-O (they really are good)
    Mid-afternoon Snack
    Laughing Cow Light Cheese on a large celery stalk. (I like keeping a supply of different cheeses in my refrigerator and change it up)
    Dinner (3rd Meal)
    Grilled Salmon (George Foreman Grill 4-5 minutes) Steamed asparagus Small tossed salad (mixed greens, cucumbers, tomatoes) 2 Tbsp low sugar dressing.
    Dessert
    Sugar free Popsicles (1-2)

    Breakfast
    5 egg white omelet with mushrooms and 2 slices chopped turkey or Canadian bacon
    Midmorning Snack
    1 skim milk mozzarella cheese stick
    Lunch
    1 Cheeseburger with lettuce tomato (no bun-Protein Style) Tossed Salad with Olive oil and vinegar
    Mid-afternoon Snack
    Laughing Cow light cheese and 1 large stalk of celery
    Dinner
    1 large Grilled Chicken Breast Steamed broccoli Cucumber Salad (sliced cucumbers, snow peas) 2 Tbsp low sugar dressing
    Dessert
    Vanilla ricotta Crème (I got this from "South Beach Diet") 1/2 cup part-skim ricotta cheese 1/4 teaspoon vanilla extract 1 package sugar substitute I put mine in the freezer because it takes me a little longer to eat and that is always a good thing. Savor!

    Breakfast
    4 hard boiled eggs (only the whites) 2 Bonne Bell low fat cheese rounds
    Midmorning snack
    4 oz. Low sodium deli chicken slices
    Lunch
    1 can Albacore Solid White Tuna in Spring Water on top of romaine lettuce (add celery and tomatoes if desired) 2 Tbsp Balsamic Vinaigrette 1 Sugar-Free Jell-O
    Mid-afternoon Snack
    1 part-skim mozzarella cheese stick
    Dinner
    1 Large piece of Grilled Halibut (George Forman 4-5 minutes) Steamed Spinach Tossed Salad with 2 Tbsp low sugar dressing
    Dessert
    2 "no sugar added" fudgesicles (helps with chocolate cravings)

    Breakfast
    5-6 scrambled egg whites with fresh herbs and mushrooms 2 slices of turkey bacon
    Midmorning Snack
    Chicken wrapped around a low fat cheese stick with mustard
    Lunch
    Chicken Caesar Salad (no croutons) 2 Tbsp Caesar Salad dressing, light
    Mid-afternoon Snack
    1 cup low fat cottage cheese with 10 cherry tomatoes
    Dinner
    Tuna Steak Oven Roasted Veggies (I like to get my amount of veggies and place them on pan and put them in the oven at around 400 degrees for about 8 minutes using a fat free non stick oil spray on the pan and veggies)
    Dessert
    2 sugar-free popsicles

    Breakfast
    5 egg whites or egg beaters 2 slices turkey bacon
    Midmorning Snack
    1 slice deli chicken slice wrapped around 1 stick of string cheese with mustard
    Lunch
    1 can of Albacore solid white tuna in spring water on top of a bed of Spinach Salad 2 Tbsp Balsamic Vinaigrette or other low sugar prepared dressing 1 Sugar free Jell-O
    Mid-afternoon Snack
    1 part-skim mozzarella cheese stick
    Dinner
    Grilled Salmon Steamed Asparagus Small tossed salad (mixed greens, cucumbers, tomatoes) 2 Tbsp low sugar dressing
    Dessert
    Mocha Ricotta Crème (Again a South Beach thing) THIS IS GOOD! 1/2 cup part-skim ricotta cheese 1/2 teaspoon unsweetened cocoa powder 1/4 teaspoon vanilla extract 1 package sugar substitute Dash of espresso powder 5 mini chocolate chips… could you die?!!!!!

    Breakfast
    Egg White omelet with Canadian bacon and Mushrooms
    Midmorning Snack
    1 Laughing Cow Light Cheese
    Lunch
    Chicken Chop Salad (consist of Chicken breast, iceberg lettuce, tomatoes, onions, 2 olives, 2 Tbsp feta cheese, peppers) finely chopped 2 Tbsp Balsamic Vinaigrette 1 sugar free Jell-O
    Mid-afternoon Snack
    4 oz. Low sodium chicken or turkey deli slices
    Dinner
    Chicken Stir-Fry This is my favorite….chicken breast, broccoli, snow peas, cut ingredients into bite size and place on top of stove on a skillet sprayed with fat free, non stick olive oil add 3 Tbsp of light soy sauce and stir fry to taste. I could eat this every day until I get sick of it and want to throw it out the window. Small side salad
    Dessert
    2 sugar-free creamsicles

    Breakfast
    Asparagus and Mushroom egg white omelet 1 cup of decaffeinated coffee or tea
    Midmorning snack
    1 skim milk mozzarella cheese stick
    Lunch
    1 Hamburger Protein Style (i.e.: no bun) Tossed Salad with Olive oil and vinegar
    Mid-afternoon Snack
    1 slice deli chicken slice wrapped around 1 stick of string cheese
    Dinner
    Grilled Chicken Breast Roasted Eggplant and Peppers (prepared like the previous mentioned, roasted veggies) Tossed Salad (mixed greens, cucumbers, cherry tomatoes) 2 Tbsp Balsamic vinaigrette or low sugar dressing
    Dessert
    Mocha Ricotta Crème (see recipe, Day Five)

    Contestants were supervised by doctors while participating in the show, and their diet and exercise regimen was tailored to their medical status and their specific needs. Consult with your own doctor before embarking on any diet or exercise program.

    Jillian Michaels with Bob Harper

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