Tossed Salads Nutrition

Nutrition Guide

(Weight reduction or body fat burn)

Content:

  • 1) Basics of weight reduction
  • 2) Food list – What foods do I use in the fat reduction phase?
  • 3) Food supplement / supplement list – Which supplements do I use before and / or after the training?
  • 4) Basic training in weight loss
  • 1) Grundlagen der Gewichtsreduktion

The truth!

I have to disappoint you, because the so-often-advertised “best diet” unfortunately does not exist in real life because every person has different requirements. The goal in my nutritional guide is that you deal with the topic of “nutrition”, together with my help and free according to the motto “learningbydoing“.

Important for you
:

353/5000
Nutrition is the most important part of the diet, with about 70%, whether you can achieve your goal or not. Overall, the diet has a significant share of the weight loss. One must also say that you will not necessarily reduce your weight through fitness training. So read everything thoroughly and also do it!

Your aim:

The goal of your nutritional plan is to speed up your metabolism, maintain your strength, and prevent the breakdown of valuable muscle tissue. For this reason, you should take your meals evenly throughout the day at a distance of about 3-4 hours to you.

For your understanding, a meal does not always mean that you have to cook, but protein hops, raw food or nuts can also be taken as a meal if you do not have enough time to cook.
The water requirement during your plan is 3-6 liters per day. If you do not like to drink water, you can also go back to unsweetened green tea and / or fennel tea or freshly squeezed juices.

Your nutrient composition (protein / carbohydrate / fat) 😕

The nutrient composition in your diet (your daily requirement):

  • 2 – 3 g protein / day per kg of body weight
  • 0.5-1 g carbohydrates / day per kg body weight
  • 1-1.5 g fat / day / per kg body weight

example calculation:

Name: Julia

Age: 24 years

Weight: 70 kg

Protein per day: 2g or 3g of protein 70kg = 140-210g

Carbohydrates per day: 0.5g or 1g carbohydrates x 70kg = 35-70g

Fat per day: 1g or 1.5g fat x 70kg = 70-105g

->This is Julia’s daily requirement!

What are proteins / carbohydrates / fats / liquid?

Protein / protein

In your diet, check the intake of high quality protein sources such as:

  • mageres Fleisch(HĂ€hnchen, Pute, Rind)
  • Fisch(Thunfisch, Lachs, Forelle)
  • Magerquark
  • HĂŒhnereier
  • Tofu
  • Proteinpulver(Whey Isolat, Casein)

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Larita Shelby
LaRita Shelby is Tennessee native whose family hails from Memphis, Tennessee on Carnegie Street. Shelby is also the owner of SB Media & Marketing and Shall Be Productions. She has worked with Dr. Logan H. Westbrooks for over a decade as a creative consultant and project manager. Additionally, LaRita is VP of Business Development at Lee Bailey’s EURweb.com. LaRita is the author of On My Father’s Side and The Brand Beside the Brand. She is a screenwriter, former military broadcaster, singer and actress. LaRita is especially proud to contribute to the Lauderdale Sub book project which unfolds the rich history of faith and excellence that fueled her family’s neighborhood. Miss Shelby is an undergraduate of Loyola Marymount and she holds a Master of Media and Communication Psychology degree from Touro University. Most recent accolades include: 2025 NAWBO Nominee for Community Business Leader of the Year, 2024 President's Volunteer Service Award, 2024 Certificate of Recognition City of Los Angeles Mayor Karen Bass, 2023 Leadership Award from the Regional Cal Black Chamber of Commerce of SFV and 2020 Certificate of Recognition City of Los Angeles Mayor Eric Garcetti. It’s business by day and jazz by night, LaRita also performs as “Jazzy Rita” and she is a proud member of Sigma Gamma Rho Sorority, Inc. Her music can be heard on all digital outlets under Jazzy Rita Shelby.
For info: ContactUs@SBMediaandMarketing.com
https://www.sbmediaandmarketing.com/
Larita Shelby
LaRita Shelby is Tennessee native whose family hails from Memphis, Tennessee on Carnegie Street. Shelby is also the owner of SB Media & Marketing and Shall Be Productions. She has worked with Dr. Logan H. Westbrooks for over a decade as a creative consultant and project manager. Additionally, LaRita is VP of Business Development at Lee Bailey’s EURweb.com. LaRita is the author of On My Father’s Side and The Brand Beside the Brand. She is a screenwriter, former military broadcaster, singer and actress. LaRita is especially proud to contribute to the Lauderdale Sub book project which unfolds the rich history of faith and excellence that fueled her family’s neighborhood. Miss Shelby is an undergraduate of Loyola Marymount and she holds a Master of Media and Communication Psychology degree from Touro University. Most recent accolades include: 2025 NAWBO Nominee for Community Business Leader of the Year, 2024 President's Volunteer Service Award, 2024 Certificate of Recognition City of Los Angeles Mayor Karen Bass, 2023 Leadership Award from the Regional Cal Black Chamber of Commerce of SFV and 2020 Certificate of Recognition City of Los Angeles Mayor Eric Garcetti. It’s business by day and jazz by night, LaRita also performs as “Jazzy Rita” and she is a proud member of Sigma Gamma Rho Sorority, Inc. Her music can be heard on all digital outlets under Jazzy Rita Shelby.
For info: ContactUs@SBMediaandMarketing.com https://www.sbmediaandmarketing.com/
Dr. Justin D. Key
Dr. Justin D. Key is a business strategist, entrepreneur, and consultant with over 15 years of experience across the entertainment, education, and corporate sectors. As a trusted advisor to Dr. Logan H. Westbrooks, he provides strategic counsel on business development, contract review, and technology integration. A mathematician by training and a creative entrepreneur by passion, Dr. Key bridges innovation, structure, and vision to help advance Dr. Westbrooks’ ongoing ventures.
For info: Justin@JustinDKey.com
Dr. Justin D. Key
Dr. Justin D. Key is a business strategist, entrepreneur, and consultant with over 15 years of experience across the entertainment, education, and corporate sectors. As a trusted advisor to Dr. Logan H. Westbrooks, he provides strategic counsel on business development, contract review, and technology integration. A mathematician by training and a creative entrepreneur by passion, Dr. Key bridges innovation, structure, and vision to help advance Dr. Westbrooks’ ongoing ventures.
For info: Justin@JustinDKey.com
Dee Robinson
Dee Robinson is a creative poet and the founder of Dee Robinson, the Right Writer Professional Writing Service. For over twenty years, she has helped clients elevate their stories as a speech writer, ghost writer, editor, consultant, and idea maven. After helping many others, Dee has written her own book titled The Capricious & Anecdotal Sojourn of a Woman who Sometimes Processes Information in a Peculiar Fashion.
In 1998, Dee established Mentaltainment, an entertainment production company with an emphasis on creating enlightening and uplifting live entertainment. Dee is also an indie filmmaker who has produced two short films—It’s Never too Late and The Healing House.
In 2005, through Mentaltainment, she produced an all-night jam session called The People Café that had the vibe of a modern-day juke joint. It was inspired by a song she wrote called The People Café. The jam session was the talk of the town and ran for 15 years.
As a poet, Dee produced a critically-acclaimed spoken word CD called WomanFlower and she released two CDs—Grown & Sexy Lullabies: Music to Love By and Let There be Love. She also released several other Singles. Dee Robinson has a Bachelor’s Degree in Journalism from Georgia State University. She resides in Atlanta, Georgia and is a valuable asset to Dr. Westbrooks’ team.
Dee Robinson
Dee Robinson is a creative poet and the founder of Dee Robinson, the Right Writer Professional Writing Service. For over twenty years, she has helped clients elevate their stories as a speech writer, ghost writer, editor, consultant, and idea maven. After helping many others, Dee has written her own book titled The Capricious & Anecdotal Sojourn of a Woman who Sometimes Processes Information in a Peculiar Fashion.
In 1998, Dee established Mentaltainment, an entertainment production company with an emphasis on creating enlightening and uplifting live entertainment. Dee is also an indie filmmaker who has produced two short films—It’s Never too Late and The Healing House.
In 2005, through Mentaltainment, she produced an all-night jam session called The People Café that had the vibe of a modern-day juke joint. It was inspired by a song she wrote called The People Café. The jam session was the talk of the town and ran for 15 years.
As a poet, Dee produced a critically-acclaimed spoken word CD called WomanFlower and she released two CDs—Grown & Sexy Lullabies: Music to Love By and Let There be Love. She also released several other Singles. Dee Robinson has a Bachelor’s Degree in Journalism from Georgia State University. She resides in Atlanta, Georgia and is a valuable asset to Dr. Westbrooks’ team.