HYPOXI DIET PLAN - Sylwia’s Advice On Healthy Eating

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.

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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!