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HYPOXI DIET PLAN - Sylwia’s Advice On Healthy Eating

6/26/2018

EXAMPLE MEAL PLAN 1

Breakfast
2 eggs (scrambled or boiled with low fat margarine)- (protein)
1 piece of brown sliced toast ( Carbohydrate)
herbal tea or water

Lunch
3 oz chicken salad (3 oz chicken with ½ tsp light mayonnaise or vinegar and olive oil and 4 grape halves)
1 cup sliced vegetables
8 oz water, unsweetened tea or coffee

Evening Snacks
½ cup cottage cheese with peaches or pineapples
2 tsp peanut butter with celery
½ sliced grapefruit or orange, or 3 slices of tomatoes

Dinner no later than 6pm
1 cup of green beans, carrots or broccoli
4 oz lean chicken, beef, pork or fish (cooked or pan fried)

No food after 7pm

EXAMPLE MEAL PLAN 3

Breakfast
2 hard-boiled eggs
2 slices of whole-wheat bread with cheese-spread
1 glass of low fat milk

Lunch
Grilled chicken or fish with scallion-ginger sauce
Steamed broccoli
A glass of water or fresh juice without any added sugar

Evening Snacks
Sprout salad or salmon , any vegetables you wish or fruits

Dinner
Steamed chicken with hummus (made from chickpeas, hummus is an excellent high-protein dip)
2 whole-grain flour tortillas
A glass of water

ON HYPOXI DAYS

1. HYPOXI SESSION BETWEEN 10AM -12 O’CLOCK
A mix of carbohydrate/ protein meal for breakfast and only protein for 6 hours after HYPOXI session.

2. HYPOXI SESSION BETWEEN 12AM -5PM O’CLOCK
Eat breakfast as above, snack like banana or apple or protein bar before session and 6 hours only protein after HYPOXI session. Lunch should contain 80% of protein and 20% of carbohydrate (carbohydrates only before HYPOXI session)

3. HYPOXI SESSION BETWEEN 5PM-8PM O’CLOCK
Please eat breakfast as above, snack like banana or apple or protein bar before session and 6 hours only protein after HYPOXI session. Lunch should contain 80% of protein and 20% of carbohydrate (carbohydrates only before HYPOXI session)

After you finish your session e.g. about 6-8pm you should not be eating any carbohydrate afterwards but only light protein or protein shake for best results.

EXAMPLE MEAL PLAN 2

Breakfast
Fruit salad with low fat yogurt
One cup of tea or coffee without milk

Lunch
tuna salad or small chicken kebab with salad (olive oil and salt and pepper)
water

Evening Snacks
fruits or sliced cucumber and yellow peppers

Dinner
A mixture of cauliflower and broccoli with broiled salmon
Glass of seltzer water

ON NON HYPOXI DAYS

-Continue to drink 2/3 litres of water or fruit tea EVERY DAY. Sometimes hunger pangs are a sign of dehydration.

-Try to oven cook, steam or grill rather than fry food.

-Reduce fat intake. Not all fats are necessarily bad for you.
Good fats are in foods such as olive oil. Nuts, eggs, sunflower seeds and oily fish i.e. fresh tuna, sardines and mackerel. These are beneficial for energy production and strengthening the immune system.

-Avoid saturated fats. These are bad fats can be found in cakes, pastries, junk food etc.

-Reduce intake of caffeine

-Reduce intake of sugar and sugary foods

-Limit your intake of alcohol. You CAN NOT burn fat with alcohol in your bloodstream!!!! If you must drink Alcohol drink it on NON- treatment days in moderation.

-Reduce intake of complex carbohydrates

-Bulk up meals with extra vegetables or salad.

-Aim to eat before 7pm in the evening. If you must eat later, eat very little complex carbohydrates or if possible avoid them completely

-Be careful with your portion sizes!

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HOLIDAY FOOD CHOICES.

6/18/2018

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Has this happened to you when you return from holiday heavier not only in luggage but your body weight too?

The hardest food choices are when you are staying at an all-inclusive hotel and everything looks and tastes delicious and you just can’t stop eating !

The simple way to not put weight on during vacations is to make choices....the CORRECT choices.
First of all, when approaching the buffet bar look around first rather than piling on your plate with everything you see on your way.

Try to compose your meals and eat what you really like but in moderation.

PORTION SIZE:

50% salads or veg , 40% fish or meat and 10% of carbs .
I personally do not eat any rice, pasta or potatoes or bread on holidays.

Vacay Food Diary

BREAKFAST
I enjoy a variety of vegetables and salads.
I try to eat something different every day and keep my portion size small. This way you allow yourself to taste everything BUT NOT on the same day ;) Training 5 days a week, 2 days rest (follow my fitness blog Instagram and YouTube)

LUNCH
Coleslaw or mixed Caribbean veggies or tomatoes salad with parsley , plantain.

DINNER
Fish with veggies

Sylwia’s top tips

Do’s

Swim during the day
Drink plenty of water with lemon or coconut water
Move at least one or two hours a day
Keep relaxed and happy
Holidays are to help you to recover from a stressful year so try to give your body and mind a good cleanse.

Don’ts
Avoid potatoes , rice , bread and heavy creamy sauces. Cut down on cocktails due to high sugar content which causes fatigue and mood swings not mentioning sugar belly and drink spirits as less calories. Cut down on sugary drinks and wine.

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HOW TO TACKLE MONDAYS

6/18/2018

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Not many people love Monday mornings.
I love Mondays due to the fact that I can explore new ideas and start my fitness regime and healthy eating plan.

Don’t give in to Monday story !

Get up and do your bed properly first. This activity will give an incredible start to the week.
Don’t waste your Sunday and eat rubbish food.
Try to prepare yourself Friday evening as this will allow you to rest Saturday and Sunday.

Eat a healthy breakfast - My favourite is a smoothie!
This consists of one kiwi , one banana , spinach and a glass of fresh orange juice.
I normally freeze it and just mix it Monday morning.
Perfect to drink on the go or while driving.

GYM TIPS

Quick 15 -20 mins morning workout

20 squats x 3 reps
20 lunges x 3 reps
1 minute of holding a plank ( on toes or knees ) x 3 reps

30 seconds of holding squats x 3 reps
1 minute jog on the spot
1 minute of burpees
20 press-ups ( on toes or knees) x 3 reps

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THE BLOG

HYPOXI DIET PLAN - Sylwia’s Advice On Healthy Eating

HOLIDAY FOOD CHOICES.

HOW TO TACKLE MONDAYS

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For better results it is recommended to use FIT Booster Spray – 8oz £40 or FIT Booster Spray – 2oz £20
Booster accelerates your results not just during a FIT Bodywrap session, but also during your workout, sauna session, or red light therapy.

SIGN UP FOR UPDATES.

THE BLOG

HYPOXI DIET PLAN - Sylwia’s Advice On Healthy Eating

HOLIDAY FOOD CHOICES.

HOW TO TACKLE MONDAYS

Author

Archives

Categories

For better results it is recommended to use FIT Booster Spray – 8oz £40 or FIT Booster Spray – 2oz £20 Booster accelerates your results not just during a FIT Bodywrap session, but also during your workout, sauna session, or red light therapy.

SIGN UP FOR UPDATES.

For better results it is recommended to use FIT Booster Spray – 8oz £40 or FIT Booster Spray – 2oz £20
Booster accelerates your results not just during a FIT Bodywrap session, but also during your workout, sauna session, or red light therapy.