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Diet Tracker PDF

This document outlines a 12-week measurement tracker and weight loss program. It includes spaces to track weight, body measurements, and calories consumed each day. The program starts with very low calorie days (800-950 kcal) and gradually increases calories over 2 weeks as weight is lost. The final 8 weeks focus on maintaining weight loss through a Mediterranean-style diet of 3 meals per day including Sirtfoods and 1-2 green juices. Specific rules are outlined, such as limiting red meat and eating dinner by 7pm.

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Shafira
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279 views2 pages

Diet Tracker PDF

This document outlines a 12-week measurement tracker and weight loss program. It includes spaces to track weight, body measurements, and calories consumed each day. The program starts with very low calorie days (800-950 kcal) and gradually increases calories over 2 weeks as weight is lost. The final 8 weeks focus on maintaining weight loss through a Mediterranean-style diet of 3 meals per day including Sirtfoods and 1-2 green juices. Specific rules are outlined, such as limiting red meat and eating dinner by 7pm.

Uploaded by

Shafira
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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My Measurement Tracker.

12 WEEKS PROGRAM

Date

Weight (kg)

Bust

Waist

Hips

Bicep

Thigh

Calf

ANTROPOMETRIC IDEAL

CURRENT WEIGHT (KG): BODY WEIGHT (KG):


HEIGHT (CM): ABDOMINAL CIRCUMFERENCE (CM):
ABDOMINAL CIRCUMFERENCE (CM): BODY MASS INDEX:
BODY MASS INDEX:
DAY 1-3 (800 -
MAINTENANCE PHASE
950 KCAL) Consolidates weight loss at 0.5 kg per week

1 green juice per day (30 mins before breakfast or mid-morning)

2 green juices
3 meals per day packed with as many Sirtfoods as possible

1 Main meal
1 glass of red wine with meal 2-3 times per week

No processed meat (sausages, salami, burgers)


DAY 4-7 (1,000 -
1,200 KCAL)
Limit red meat to 500g per week

Eat wholegrains

3 green juices 'Sirtify' your meals

Evening meal no later than 7 pm


1 main meal

DAY 8-14 (1,200-


1,500KCAL)
RULES
2 green juices
Spread the juices throughout the day, and drink an hour

2 main meals before or two hours after meals.

No eating after 7pm.

DAY 15-17 (800 - Drink plenty of water, black coffee, green tea.

950 KCAL) No alcohol (apart from in cooking) or fruit juice.

20g of dark chocolate (85 per cent) per day.

2 green juices

1 Main meal

DAY 18-21 (1,000 DAY 22-30


- 1,200 KCAL) (1,200-1,500
KCAL) CREATE HEALTHY HABITS NOT
3 green juices
2 green juices RESTRICTIONS.
1 main meal
2 main meals

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