Pauline Nordin: More Diet Guidelines

I found some more information about Pauline Nordin's diet, the instructor of the Butt Bible.  Since the "free guidelines" are no where to be found.  I have had to scour the internet for information about her diet.

GOOD EATS

Eat your veggies. That’s the primary advice from Nordin, who says it’s the easiest way to stay full on a low number of calories. She eats 7 pounds of vegetables per day, including them in lunch and dinner.

For Nordin, 7 pounds amounts to about:

• 3 pounds of cabbage.

• 2 pounds of winter squash (immediately after a workout).

• 2 pounds of mixed vegetables (broccoli, red beets, spinach and bell peppers)

Rather than eat them raw, Nordin recommends steaming, baking, grilling or microwaving. Eating a lot of raw vegetables can give you gas, she said.

Overall, she recommends the following percentages as it pertains to your daily calorie intake:

• 30-35 percent protein

• 20 percent fat

• The rest in vegetables.

Nordin’s diet plans incorporate snacks and meals for post-workout and rest days. Among the recommended foods: fat-free cheese, oat bran, macadamia nuts, Greek yogurt, pink salmon and 100 percent cacao chocolate.

“I believe you should eat 2 to 5 percent of your body weight — your lean weight — in vegetables,” she said.

http://marinecorpstimes.com/news/2012/03/marine-pauline-nordin-fighter-diet-fitness-trainer-offers-tips-032612w/

The concept of Fighter Diet Extreme involves restricting carbohydrates on six days of the week, with a carbohydrate “re-feed” on the seventh day. This allows you to lose weight, while maintaining your muscle mass and boosting metabolism.

There are three different meal plans that comprise the diet.

Plan A

On six days of the week you follow Plan A, where all of your carbohydrates come from vegetables with an option for small amounts of grains like oatmeal or wheat bran.

Plan B

On the seventh day you follow Plan B, where almost all calories come from high calorie carbohydrates like rice, bread, pasta, oats, cereal and fruit.

Plan C

Plan C is an optional plan where you can consume more healthy fats and take a break from fibers. This plan is good for when you are traveling or want to keep your stomach flat.

On all of the plans you should consume 1.25 grams of protein per pound of body weight (not including the proteins found in vegetables). Menu plans are set at 1100 and 1500 calories.

Nordin says that most women lose weight on the 1500-calorie plan but if you want even faster results or have a sedentary lifestyle you can try the 1100-calorie plan. Dieters who have a high metabolism and need more calories will need to individualize the diet and include a higher intake of high-energy foods like nuts, legumes and higher calorie vegetables.

Recommended Foods

Egg whites, cottage cheese, chicken breast, salmon, whey protein, almond milk, green beans, cucumbers, broccoli, flax seeds, wheat bran, non-fat Greek yogurt, Shirataki noodles, cinnamon, mustard, balsamic vinegar, cocoa powder,stevia,

http://www.everydiet.org/diet/fighter-diet-extreme