Chicken, turkey, lean pork, lean beef, fish, tofu, cottage cheese, plain yogurt, eggs.Melons, pears, oranges, apples, mango, berries of all kinds, peaches, plums, kiwis, etc.Carrots, tomatoes, celery, spinach, broccoli, squash, beans, peas, cucumber, bell peppers, onions, etc.In the included Core de Force food list you’ll receive with your package, there are plenty of different options you can eat for each container. You can get my Core de Force printable packages for the 1500-1799 Calorie Bracket:Ĭlick here to visit my Etsy Shop and get the 1800-2099 Calorie Bracket Package or the 2100-2300 Calorie Package depending on your caloric needs! What Can I Eat Each Day? I recommend using tally sheets to help you keep track of your progress! I’ve developed a 5 page bundle that includes customized tally sheets, a menu planner, the eating plan food list and a weight loss tracker to help you on your way! Most women will fall under the two brackets above but some women and most men will fall under the 00 calorie bracket plans. You can have 6 greens, 4 purples, 6 reds, 4 yellows, 1 blue, 1 orange, and 6 teaspoons of oil.You can eat 5 green, 3 purple, 5 red, 4 yellow, 1 blue, 1 orange, and 5 teaspoons of oils each day.You can have 4 green, 3 purple, 4 red, 3 yellow, 1 blue, 1 orange, and 4 teaspoons of oils per day.You can have 3 green, 2 purple, 4 red, 2 yellow, 1 blue, 1 orange and 2 teaspoons of oils per day.If your target number was 1667, you would aim for 1500-1799 calories per day.įor example, if you fall under the following: The container system is designed to work in “brackets” and you will aim to fall between one of these brackets. Once you have figured out the formula above, you might have a number like “1667 calories” as your daily target. Do not go over this amount or your body might be pushed into starvation mode. A deficit of 750 will help you lose 1.5 pounds a week and at maximum, creating ad deficit of 1000 calories will lead to a loss of 2 lbs per week. If you create a caloric deficit of 500 calories per day, you’ll lose 1 pound of fat per week. Remember that 3500 is the equivalent of one pound of fat. Now subtract between 500-1000 calories to get your calorie target for the day.If you have a heart rate monitor, average out how many calories you burn with each workout and use this number instead.Take this number and add 400 (which is the estimated calorie burn of Core de Force).Begin by multiplying your weight in pounds by 11.Once you know this, you can follow the formula to determine how many calories you’ll need to eat each day. This is crucial because it gives you an idea of how many calories you are burning with each CDF workout you do. If you have a fitness bracelet or heart rate monitor, you can track how many calories you burn doing Core de Force. Let’s figure out your calorie needs: CDF Calorie Bracket Formula Instead of counting each and every calorie you ingest, you’ll follow the container system and make sure you eat X amount of containers of each food group per day. Depending on your weight, height and fitness level, you’ll determine how many calories a day you should be eating. In addition to the use of these containers, you’ll get between 2-8 teaspoons of oils a day to enjoy depending on your calorie bracket. 1 orange container for raw seeds and salad dressings.1 blue container for healthy fats, nuts, and cheese.You’ll receive 7 differently colored containers in your set: If you haven’t heard of this system, let me explain it for you below. This is because portion control is the only way to lose weight and the containers are an incredible and visual tool to help you understand and learn what a real portion size looks like. The Core de Force Nutrition Guide and Eating PlanĪs of late, all of Beachbody’s latest programs have been promoting the use of the 7 piece portion control container set which is included in your kit. It ain’t happening! You need to follow a stable and clean eating plan while on Core de Force in order to steadily lose weight. I don’t care what your friend’s cousin’s mom says. If you are working out 7 days a week but stuffing your face with pizza and ice cream in the evenings, you WILL NOT have success. While exercise and working out is an essential part of your weight loss journey, in all honesty it isn’t nearly as important as your diet and eating plan.