If you are following the weight loss protocol of Bright line eating, this Bright Line Eating meal plan can give you ideas to stay on track!
Recently I wrote about my experience following Bright Line Eating, a diet program that has clear boundaries around common addictive foods.
And, while I shared the foods that I ate for those 7 days, it kind of got lost in the long post where I reviewed the program itself and talked about my 7 pound weight loss. So, I decided to create a new article just for the meal plan I followed during my Bright Line Eating program!
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As a recap, to follow the Bright Line Eating program, there are only 4 rules. They are:
No Flour
No sugar
No eating between meals
Eat a specific amount of pre-selected food.
For a deeper dive on the program, head over to my original post Bright Line Eating In the meantime, here’s a printable page you can use to follow the Bright Line Eating plan for 7 days.
What can I eat on Bright Line Eating? You will eat abundant quantities of whole, real foods. No food group is off-limits! Meals consist of whole grains, vegetables, fruits, proteins, and healthy fats.
These rules require permanently giving up sugar, flour, and snacking, and limiting food intake to breakfast, lunch, and dinner. Most importantly, Bright Line dieters must plan each day's menu the night before and not deviate from those food choices.
Jill Worrall Edwards That's right popcorn is not a BLE-friendly food. Like potato chips, popcorn falls into a category of, “It's not sugar or flour, but it's sugar and flour's first cousin, and will probably be mean to us like sugar and flour would.”
The type and amount of food at each of your three meals is strictly dictated and adds up to about 1200 calories a day—a bit more if you are a man but otherwise, it's one size fits all.
It does this by drawing strict lines against the consumption of any and all sugars, sweeteners, and flours (including almond flour and gluten free flours). Because BLE excludes sugar and flour it also excludes a lot of (though not all) processed foods.
Generally, sugar, flour, fat, and salt are the elements that make foods more highly rewarding. Some foods on the Bright Line plan fall into that category. Cheese, for example, is highly rewarding. Nuts and nut butters are also sexy because of their reward value.
Firearms, ammunition and/or weapons are not permitted on our property to include stations, facilities, garages and trains. Only exceptions to the rule are sworn law enforcement officers.
ALL SUGARS and ALL FLOURS. No Splenda, stevia, agave nectar, or honey. No corn flour, rice flour, or almond flour. They're total no goes on Bright Line Eating.
The four Bright Lines are: eliminate sugar, eliminate flour, set up a schedule for your meals, and weigh your food. For example, a smoker who wants to get healthy isn't just trying to moderate her nicotine consumption by smoking less. Nicotine is addictive.
Because of its low calorie content, low energy density, high fiber content and increased satiety, eating popcorn may help you eat fewer calories and lose weight. However, moderation is key. Even though it is much more filling than many other snack foods, it can still be fattening if you eat too much of it.
Not only is popcorn high in fiber, it even delivers some protein. A 1-ounce serving (about 3½ cups) has 4 grams of fiber, almost 4 grams of protein and clocks in at 110 calories. This combination makes it a snack with staying power with very few calories, which can help with weight loss.
It's good for just about everything but losing weight. We've learned from hard data that people who insist on exercising at the beginning of their Bright Line experience are the least successful. Exercise makes you hungrier, and causes a compensation effect where you justify eating more.
Breakfast proteins are gentle things like yogurt, eggs, soy milk, almond milk, nuts, ground flax seeds, scrambled tofu, beans, and cottage cheese. Grains are things like oatmeal, cream of wheat, oat bran, rice, quinoa, sweet potato, or grits. Really any whole grain will work, so long as there's no sugar or flour in it.
Breakfast proteins are gentle things like yogurt, eggs, soy milk, almond milk, nuts, ground flax seeds, scrambled tofu, beans, and cottage cheese. Grains are things like oatmeal, cream of wheat, oat bran, rice, quinoa, sweet potato, or grits. Really any whole grain will work, so long as there's no sugar or flour in it.
Information. Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
Introduction: My name is Lidia Grady, I am a thankful, fine, glamorous, lucky, lively, pleasant, shiny person who loves writing and wants to share my knowledge and understanding with you.
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