train with mila weight loss meal planthe fundamental part is to combine your diet with physical...

Train with Mila

WEIGHT LOSSMEAL PLAN

Healthy Diet & Lifestyle Guide

#trainwithmila www.trainwithmila.com @trainwithmila

Legal & Medical Disclaimer _ _ _ _ _ _ _ _ This Guide _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ About Mila _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ Before/After pictures _ _ _ _ _ _ _ _ _ _ What my Healthy Diet & Lifestyle Guide? _ Healthy Eating & Lifestyle _ _ _ _ _ _ _ _ Turn your dreams into reality _ _ _ _ _ _ Healthy Tips _ _ _ _ _ _ _ _ _ _ _ _ _ _ The importance of Healthy Eating _ _ _ _ Balanced Diet (the first page only)_ _ _ _ Healthy Grocery List _ _ _ _ _ _ _ _ _ _ Buy Organic _ _ _ _ _ _ _ _ _ _ _ _ _ _ Weight Loss Meal Plan (1 day only) Weekly Plan _ _ _ _ _ _ _ _ _ _ _ _ _ _ _Food Plan Substitutions _ _ _ _ _ _ _ _ _ Macronutrients & Micronutrients (the 2nd page only)Fruits & Veggies _ _ _ _ _ _ _ _ _ _ _ _

Protein Shakes _ _ _ _ _ _ _ _ _ _ _ What is a calorie? _ _ _ _ _ _ _ _ _ _ Getting your portions right _ _ _ _ _ Calorie Burning Table _ _ _ _ _ _ _ _ Counting calories vs nutrients _ _ _ _ Hydration _ _ _ _ _ _ _ _ _ _ _ _ _ _ Is juicing good for you? _ _ _ _ _ _ _ Should I have a cheat Meal? _ _ _ _ _ Alcohol _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ Flat Stomach tips _ _ _ _ _ _ _ _ _ _ Take Care of Your Body _ _ _ _ _ _ _ The science behind weight loss _ _ _ FAQ to Mila _ _ _ _ _ _ _ _ _ _ _ _ _ Healthy recipes (the 2nd page only) Healthy snack treats _ _ _ _ _ _ _ _Dinner Recipes _ _ _ _ _ _ _ _ _ _ _ Thank you _ _ _ _ _ _ _ _ _ _ _ _ _

TABLE OF CONTENTS

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Get the full version of this Healthy Diet and Lifestyle Guide on www.trainwithmila.com

...A journey of a thousand mile begins with a single step...

THIS GUIDE

Firstly, I would like to congratulate you on taking the first steptowards your dream body.

I’m excited to start this new journey with you.

Often the �rst step is the hardest, so don’t worry, it should be a breeze from here!

Balanced, healthy nutrition is an absolute must if you want to lose weight and feel good.

Almost every day, girls ask me how to lose weight, what food to eat, and what not to eat. So I decided to write this Weight Loss Meal Plan to give you the right tools to start your journey to your desired body.

The fundamental part is to combine your diet with physical activity to reach and maintain a healthy weight, reduce your risk of chronic diseases and promote an overall superior health.

By taking steps to eat healthy, you’ll be on your way to getting the nutrients, vitamins and minerals your body needs to stay healthy, active and strong.

As with physical activity, making small changes in your diet can go a long way. And it’s easier than you think!

So let’s get started together!

Mila

#trainwithmila www.trainwithmila.com @trainwithmila4


...Your body is yourtemple. Keep it strong,clean & healthy for thesoul to reside in...

ABOUT MILAMilaDirector, Train with Mila

Train with Mila helps women achieve their ideal body, greater confidence and happiness!

I was born in Siberia, Russia. From a very early age I showed a great interest in sporting activi-ties. I always loved climbing trees, jumping and running. My mum tells me that it was very challenging for her to keep up with my energy levels.

I enjoyed my time in Russia, but felt I wanted to explore the world and get to know new cultures. At the age of 18 I moved to Thailand, where I met my husband Adriano. Soon after, we moved to Europe and then California. We’ve now been living in Australia for the past four years and we love it!

Throughout our experiences around the globe, I came to understand that all women have the same basic needs. Probably the most important one is to be happy. And in order to be totally happy, we need to feel good and connected with our body. The relationship with our body is so important, not only for the recognition from the outside world but more so for the vitality, increased con�dence and energy it gives us.

However, it’s very di�cult for many girls to obtain the right diet advice and guidance to maintain the motivation to eat healthy.There are so many di�erent types of “magic diets” out there, some are confusing to say the least, resulting in failure or less than ideal outcomes.

With this in mind, I decided to start my own company:Train with Mila!

Train with Mila gives you this awesome Healthy Diet & Lifestyle Guide containing a Weight Loss Meal Plan and much more!

You can also obtain my Fitness Guides with practical exercises that you can do anywhere. All it takes is less than 30 minutes a day! You do not need to go to the gym or pay ridiculous subscription fees.

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HEALTHY EATING AND LIFESTYLE ...Fall in lovewith taking careof your body...


My Healthy Diet & Lifestyle Guide is designed to help you to learn how to enjoy healthy eating and making better food choices based on your health and wellbeing. Your body will thank you for taking good care!

My goal is to show you the way to a healthy and balanced nutrition without being on a diet! I would love you to enjoy eating healthy and delicious food.

Restricting diets are only short-term solutions as they limit import-ant macros your body needs in order to function and feel good. These methods clearly are not sustainable for the long-term as people simply give up after being deprived of nutritious food and regain all the weight that was lost. This is known as the Yo-Yo e�ect.

My priority is to show you how to have absolute control on your weight for the long term whilst eating healthy and nourishing food!

Just like any other change of routine or habit, this will take time. But the ultimate secret of changing your life and becoming healthy for good, is to take a di�erent look at your own nutrition and physi-cal activity habits.

First of all think of healthy eating and exercising as non-negotiable daily habits. It’s just like looking after your car: you regularly give it good-quality petrol, water and oil to make sure it runs well. Your body needs the same care and good maintenance.

The food we eat a�ects more than just our appearance or weight. It a�ects our mood, health, sleep, ability to work and study, and so much more.

Don’t wait until you have no other choice than to losing weight, or until you are so tired and stressed that you are forced to re-evalu-ate your lifestyle! The best time to start is NOW!

Before your start your healthy lifestyle journey, �nd your own personal reasons and motivations that inspire you to eating healthy and continually remind yourself why you are starting this journey.

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- Prevents illness- Weight / fat loss- Improves mood & happiness- Boosts energy & motivation- Improves longevity & immunity - Fuel for your Body and mind

Eating a balanced diet is vital for good health and wellbeing. Food provides our bodies with the energy, protein, essential fats, vitamins and minerals to live, grow and function properly. We need a wide variety of di�erent foods to provide the right amounts of nutrients for good health. Each of these nutrients has their own individual roles to play in the physical and mental development. Enjoyment of a healthy diet can also be one of the great cultural pleasures of life.

THE IMPORTANCE OF HEALTHY EATING

What is healthy eating?Healthy eating is a lifestyle, not a diet. Diets, usually, provide you with short-term gains only. While leading a healthy lifestyle is for the long term and can literally change your life for the better. With this in mind, I created my Healthy Diet & Lifestyle Guide to help you shed excess weight and keep it o� for good, increase your energy levels and boost your immune system.

My Favourite 6 Benefits of healthy eating:

I can assure you that as soon as you will replace all the processed food that are high in saturated fats and in sugar content from your diet, and start fuelling your body with proper nutrition, you will instantly feel happier, more energised and healthier!

#trainwithmila www.trainwithmila.com @trainwithmila15


BALANCED DIET

All nutritious and healthy meals from my Weight Loss Meal Plan will provide you proportionate nutrition from each of the 5 food groups listed below. This will give you energy, improve your health, regulate your metabolism and lead you to a healthy weight loss.

Some healthy options from each food group include:

Dairy milk, low fat yoghurt &

low fat cheese, etc.

Grains whole meal or rye breads, oats & brown rice, etc.

Proteins chicken breast, fish, eggs, legumes, etc.

Vegetables broccoli, spinach, sweet potato, capsicum, etc.

Fruit banana, apples, pears,

berries, etc.

Foods are grouped together because they provide similar amounts of key nutrients. For example, key nutrients of the Dairy group include calcium and protein, while the Fruit group is a good source of vitamins, especially vitamin C.

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Monday

Before BreakfastDrink a glass of luke-warm water with a teaspoon of lemon juice or apple vinegar

BREAKFAST

«OLD FASHION OATMEAL BOWL»

40 g dry oats A pinch of salt and cinnamon A medium banana½ tablespoon of natural nut butter (almond, peanut or hazelnut)

Cook oats with water and a splash of low fat milk.When It’s cooked, add the rest of the ingredients.

+ BLACK COFFEE OR TEA with a splash of low fat or dairy free milk.

DINNER

«GREEN CHICKEN SALAD»

2 cups of green salad or lettuce 1 cup of chopped cucumber 1/4 of avocado1 teaspoon olive oilLemon juice to tasteSalt & pepper to taste80 g grilled chicken breast with paprika or any other spice. ½ cup cooked quinoa

LUNCH

«TUNA RICOTTA PASTA»

1 cup cooked whole-wheat pasta1 cup steamed chopped broccoli60 g canned in spring water tuna½ cup low fat ricotta cheese Herbs to taste1 teaspoon olive oilLemon juice to taste

SNACK 1

«BERRY HEAVEN»

200 g of low fat Greek yogurt50 g fresh mixed berries A teaspoon honey.

SNACK 2

«VEGGIES WITH HUMMUS»

2 cups of vegetable sticks (celery, cucumber, carrot, or baked sweet potato)3 tablespoons of home made hummus.*1 serve whole meal crackers (28 g)

*YOUR HOME MADE HUMMUS RECIPE: Take 1 can of chickpeas, 1 clove garlic, 1 tablespoon olive oil, 2 tablespoons fresh lemon juice, 2 tablespoons tahini or sesame seed paste, 1 teaspoon ground cumin, a pinch of salt and 1/3 teaspoon paprika, and blend everything together. Simply store in a refrigerator.

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MACRONUTRIENTS & MICRONUTRIENTS...Health requires healthy food...

MACRONUTRIENTS

Carbohydrates

Carbohydrates are vital because they provide your body with the most essential substance for its survival: glucose. Carbohydrates provide our brain and muscles with energy. Without a proper intake of carbohydrates our brain cannot think properly, our muscles cannot work properly and therefore our whole body is negatively impacted.

The best carbs to include are the unprocessed, low Glycemic Index (GI) carbohydrates such as wholegrain, muesli, oats, vegetables, fruit, legumes and low fat dairy foods. Carbohydrates not only contain �bre, which helps our intestinal tracts to expel waste properly, but they also assist in lowering cholesterol.

Carbs are the main source of energy to your body and I would recom-mend having it in your �rst three meals: breakfast, snack and lunch. This will give you all the power you need for the rest of the day.

If you exercise with the HIIT workouts contained in my Fitness Guide, you burn more calories than with any other type of training. Your carbohydrate intake is, therefore, crucial to restore your energy and get amazing physical results!

There are, however, two di�erent types of carbs that you NEED to be aware of. There are Complex Carbohydrates and Simple Carbohy-drates. We often refer to them as “good” and “bad” carbs respectively.

The main di�erence between the two is that Complex Carbs convert into energy whereas Simple Carbs convert into fat.

Complex Carbs molecular structure takes longer to break down into your system; hence your body stores them as energy. On the other hand, your digestive system converts Simple Carbs into glucose, which is a form of sugar, and then into fat.

This is the reason why whole meal pasta is preferred to regular pasta or brown rice is preferred to white rice for example.

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GETTING YOUR PORTIONS RIGHT

CALORIE BURNING TABLE

Find a fun table below to know how much you need to exercise to burn your favourite snacks and treats:

Snacks Calorie Walk (brisk pace) Jog Cycle

230 58 min 31 min 40 min

Gelato 2 scoops 250 1 hr 5 min 35 min 44 min

Chocolate biscuit 50 g 180 45 min 25 min 35 min

Muesli bar 42 g 190 48 min 27 min 37 min

Potato chips 100 g 536 2 hr 15 min 1 hr 16 min 1 hr 36 min

Pizza Margherita 1100 4 hr 37 min 2 hr 35 min 3 hr 18 min

Dark chocolate 26g 155 35 min 21 min 27 min

A toast with Nutella 240 1 hr 1 min 33 min 42 min

A can of soft drink 375 ml 161 39 min 23 min 29 min

Croissant regular 231 59 min 32 min 41 min

A glass of red wine 120 29 min 17 min 21 min

Chocolate bar 50 g

* All calories burning time allowances are approximates and are calculated for a low-moderate intensity.

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TAKE CARE OF YOUR BODY


You only get one body in this life, so you need to look after it.It’s common especially among women to put others first, but not taking care of

your body will get in the way of you having the life you want. If you are not healthy, you cannot achieve the goals you set for yourself. You also cannot fully enjoy what life has to offer if you can’t participate.

While there are some aspects of your health that are out of your control, what I’m advocating for here is taking care of the things that you can control so that you can get the best out of life that you can.

Here are 4 ways that you can take care of your body to have a healthier life:

Sleep wellDoctors recommend getting an average of 7-8 hours of sleep each night. Although, sleep needs are individual and you might need more or less rest than others, the e�ects of chronic sleep deprivation are far-reaching.

Eat wellAs we have discussed in this Guide, eat plenty of healthy and balanced meals that will nourish your body with the macro and micronutrients it needs to be healthy and have great energy levels.

ExerciseNot only for weight loss but also to combat disease such as high blood pressure, depression, certain types of cancer, stroke, heart disease, and type 2 diabetes. Working out also boosts certain brain chemicals, which leaves you feeling happier and more relaxed than before (this is a very good thing!). Exercise increases your energy and helps you get a better sleep.

MeditateA quick �ve or ten-minute meditation each morning will help balance your mind for the busy day ahead. Take a few moments to relax before you begin preparing for the day. Think about all the things you are grateful for and give yourself some positiveencouragement.

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FAQ to Mila

Why should I try to be a healthy weight?

Being a healthy weight bene�ts your health and wellbeing in many ways. People who are a healthy weight generally live longer and have a lower risk of developing chronic diseases.If you are overweight, losing even a small amount of weight can signi�cantly improve your quality of life. Being a healthy weight can make you more mobile and energetic, improve your self-esteem and reduce your risk of depression.

If I want to lose weight, is it better to eat less or be more active?

To lose weight, you need to both eat less and move more. Most overweight people are overweight for a combinations of reasons, including eating and drinking too much unhealthy food and drink, and/or not moving enough.Decreasing the amount of unhealthy food and drink you take in, and increasing your physical activity through either day-to-day or planned activities is the most e�ective way to alter your energy balance and lose weight.But the changes you make don’t have to be drastic: small changes built up over time can make a big di�erence, and losing �ve per cent of your body weight can bring major health bene�ts.

Do I have to avoid completely carbs to lose weight ?

As we have seen, you will lose weight when you eat fewer calories than you burn. Low carb diets are popular but they are not sustain-

able in the long term as you are likely to regain all the lost weight and more when you return to your usual eating habits. Your body requires macronutrients like carbohydrates in large amounts everyday in order to maintain healthy function. It’s totally impossible to have a healthy lifestyle eating no carbs forever. The more balanced your diet is, the better you should feel!

Can I take some diet pills / fat burners?

Until today, there are no pills on the market that will help you lose signi�cant weight and keep it o�. Many “fat burners” and “diet pills” lack su�cient, if any, evidence with humans!If it isn’t proven for human use I would certainly not risk putting it in my body! The ONLY way to maintain a healthy lifestyle is to combine good food and exercise.

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FAQ to Mila

What about other supplements?

Supplements are only supplements. They are designed to supplement a healthy diet and lifestyle. They are not designed, in any case, to replace good nutritious food. If you don’t treat your body correctly with healthy eating and training, supplements won’t have any e�ect.

Do I have to take a vitamin supplement?

If you follow my meal plans, you should not need a multivitamin and mineral supplement. You should get all the vitamins, minerals and nutrients directly from the food you eat. A multivitamin supplement will never make up for an unhealthy diet. But, if you have a speci�c intoler-ance to a food group or certain food, a multi-vitamin can help! If you are lactose or gluten intolerant, you should see a nutritionist for more food alternatives.

Can I exercise before breakfast?

Yes, for sure! Growing evidence is showing that doing exercises �rst thing in the morning on an empty stomach is great for fat loss. The argument is that after an overnight 8-12 hour fast, your body’s stores of glycogen are reduced and you burn more fat when glycogen levels are low.Eating breakfast causes a release of insulin which interferes with the mobilization of body fat. Less insulin is present in the morning, so more body fat is burned when exercise is done in the morning.Also, exercising in the morning raises your metabolism, and it stays elevated for a period of time after the workout is over.

If you exercise in the evening, you burn calories during the session, but you don’t get the same advantage of the “afterburn” e�ect because your metabolic rate drops dramatically as soon as you go to sleep.

What if I’m not ready to change?

You may start looking at my Healthy Diet & Lifestyle Guide and/or my website www.trainwithmila.com and think, ‘I’m not sure if I’m ready to tackle my weight issues right now. That’s OK – it’s normal for people to go through stages of readiness to act. Changes in our behaviour rarely happen overnight; they happen gradually, often with two steps forward and one step back.

My Healthy Diet & Lifestyle Guide has more information and tips about how to attain a Healthy Lifestyle.There are many bene�ts to being a healthy weight that can make the e�ort – which may seem daunting at �rst – worthwhile. Once you’re ready, I share lots of ideas, tips and resources on my website to help you reach and/or maintain a healthy weight.

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FAQ to Mila

How much weight should I be losing per week?

If you want to lose weight, it is also important to understand that results may vary from one week to another. Your weight might even stay stable for a while (we call it a plateau). Your metabolism, nutri-tion and workouts will determine your weight loss so I encourage you to focus on your wellbeing and on fuelling your body with quali-ty food. You can de�nitely be healthy, �t and look absolutely gor-geous even if you are a higher weight than you initially envisioned.

What do I do when I reach my goal weight?

Congratulations! Remember that everyone is di�erent and that your personal goal weight is perfect for you! I hope you didn’t set your goal too low to maintain a healthy weight. You have now established new healthy patterns. Try to stabilise your weight by eating just a little more of each food group. The last thing you want is to regain your old weight, so do not return to old eating habits or overindulge.

Can I get a discount to purchase the Fitness Guide? Yes absolutely! For those who didn't get the combo (Healthy Diet & Lifestyle Guide AND Fitness Guide) you can still receive 20% Discount on the Fitness Guide! Simply enter the special code " FitCombo " to activate this promotion!

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#trainwithmila

Recipes HEALTHY SNACK TREATS


Berry Delight 1 serve

INGREDIENTS

200 g low fat Greek yogurt ½ cup of berriesA pinch of cinnamonA teaspoon of honey

METHODMix everything in a bowl and enjoy your yummy snack.

Fried Ricotta cake 6 serves INGREDIENTS 400 g low fat Ricotta cheese 400 г200 g Greek yogurt5 tbls semolina4 tbls honey2 eggs and 2 egg whites A pinch of salt A handful of raisins

METHODMix Greek yogurt with semolina in a bowl, set aside.Rinse the raisins and let them dry a little.Beat the eggs and egg whites with honey, and then mix them together with ricotta cheese.Merge the ricotta with semolina mixture and raisins, and mix them properly.Transfer the butter into a non-stick frying pan.Cook over low heat, covered with a lid for about 20 minutes. Ricotta is ready when its sides and the bottom are covered with a brown crust.

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Rainbow Fruit Salad 2 serves INGREDIENTS

½ cup fresh strawberries, diced½ cup of fresh or canned pineapple, diced1 cup fresh blueberries½ cup red grapes, diced into halves2 kiwis, peeled and diced1 banana, diced2 mandarins diced1 lime, juiced Honey to taste

METHODAdd all fruit to a large mixing bowl. In a small mixing bowl, whisk together honey and lime juice. Pour over fruit just before serving and toss to evenly coat (as it sits for a few minutes the juices will gather at the bottom, so toss again before plating).


Thank you for reading this book, I hope you enjoyed it!Jump on www.trainwithmila.com Now to get the full version of my Healthy Diet and Lifestyle Guide!

My Healthy Diet & Lifestyle Guide is designed to show you the way to a healthy and balanced nutrition without being on a diet! I would love you to enjoy eating healthy and delicious food.

Your body will thank you for taking good care!

facebook.com/trainwithmila/

@trainwithmila #milatransformations

[email protected]

Mila

...BEING FIT IS A JOURNEY not A DESTINATION...THANK YOU

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train with mila weight loss meal planthe fundamental part is to combine your diet with physical...

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