To lose weight in a healthy way, you'll need to cut about 500 calories from your diet per day, according to the Mayo Clinic. While it varies by person, if you follow this strategy, you can expect to lose about 1/2 pound to 1 pound per week. "This all depends on the patient's background, though. There's a lot of variability," Dr. Ali says.
1-day sample meal plan. Eating over 3,000 calories might sound like a lot. Here is a one-day sample menu so you can see what that many calories looks like. Breakfast: Scrambled eggs with parmesan and bacon with avocado; Morning snack: Protein shake with MCT oil and blueberries; Lunch: Steak with cauliflower mashed âpotatoesâ and cooked tomatoes
Clean two medium, stiff outer leaves from a head of cabbage (~2.5 carbs). Arrange them like a clam shell, placing one leaf 1/3 to 1/2 inside the other. Fill the pocket with shredded corned beef (~1 carb), sauerkraut (~2-3 carbs), lacy swiss cheese (~.6 carbs), and THIS thousand island dressing (.5 carbs):
Research at Nova South-eastern University, Florida published in 2014, found that resistance-trained athletes who consumed 800 extra calories of protein a day (mostly from protein-loaded recovery
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is 3000 calories a day a lot
