Vegetables are relatively low in calories and contain lots of vitamins, antioxidants, and fiber to keep you healthy and satisfied. Eat around 2 to 3 cups of vegetables per day to cut back on calories for the next 2 weeks. Go to https://www.choosemyplate.gov/vegetables to see the 1 cup value of different types of cooked and raw vegetables. Try to eat the entire rainbow each day! Start your meals with vegetables and greens before moving onto more calorically dense foods like proteins and carbohydrates. Protein helps build lean muscle mass, which means you'll be burning more calories throughout the dayeven while sitting! Allocate 15% to 20% of your daily caloric intake to lean proteins (go for a higher percentage if you're physically active most days of the week). Choose egg whites, fish, chicken, or cuts of red meat with very little marbling or fat. Non-meat sources of protein that will feed your muscles are tofu, tempeh, seitan, beans, peas, and lentils. Dairy products are known for their calcium and vitamin D, which have been linked to more weight loss in a shorter period of time. Women under 50 and men under 70 need 1,000 mg of calcium and 600 IU of Vitamin D every day. Women 50 and up and men 70 and up should aim to get 1,200 mg of calcium and 800 IU of Vitamin D daily. Protein-rich Greek yogurt, cow's or nut milks, and low-fat cheeses can make you feel full and reduce calcitriol, a hormone that tells your body to store more fat. Choose unsweetened or minimally sweetened yogurt over sweeter (flavored) versions. If plain yogurt is just too plain for you, add some fresh blueberries or raspberries. Fresh mozzarella, feta, goat's cheese, and cottage cheese are all great choices. Non-dairy products like green vegetables (like collards, kale, broccoli rabe, soybeans), orange juice, english muffins, soymilk, and cereals also add to your daily intake of calcium and vitamin D. Processed grains (like white bread, white flour pastas, and white rice) are less nutritious than whole grains, which fill you up and lower the risk of heart disease, obesity, certain cancers, and diabetes. Whole grains also have lots of fiber, which can reduce bloating over the course of 2 weeks. Whole grain wheat bread is an easy swap, but quinoa, wild rice, lentils, beans, brussels, broccoli, oatmeal, apples, bananas, flax seeds, and chia seeds all have lots of quality fiber. Try to get 25 grams of fiber each day if you're a woman and 38 grams if you're a man. While eating up to 300 grams of carbohydrates per day (for a 2,000 calorie diet) is considered normal, reduce your intake to around 50 to 150 or 200 grams of carbohydrates per day for the next 2 weeks to drop pounds faster. Healthy fats like avocado, olive oil, flax seeds, chia seeds, nuts, and nut butters have omega 3 fatty acids (these help regulate how your body burns and stores fat). They'll also keep you feeling upbeat and satiated, making it less likely for you to overeat at your next meal. People who eat a diet rich in omega 3s tend to have less visceral fat (the harmful type that sits around your organs) and lower risk of diabetes. Fats are not low-calorie foods, so watch your portion sizes! Try to limit your intake of olive oil and nut butters to 2 tablespoons (6.0tsp) a day (or 2 to 3 servings) for the next 2 weeks. The daily recommended amount of omega 3 fatty acids is 1.6 grams for men and 1.1 grams for women. Don't forget to balance your omega 3 with omega 6! Sources include safflower oil, sunflower oil, corn oil, soybean oil, sunflower seeds, walnuts, and pumpkin seeds. Snacks are important to keep your blood sugar steady and your metabolism running high. However, how and how often you snack matters! Instead of reaching for a sugary snack bar, snack on whole foods like fruit, nuts, or whole grains. Only snack when you're hungry (ideally, only twice a day between main meals) and keep them between 100 and 150 calories to lose weight fast. Always keep healthy snacks in your bag, desk, or car (anywhere you might be when mid-morning or afternoon hunger strikes). Packaged protein and snack bars tend to have tons of added sugars, unhealthy fats, and processed ingredients. Read the labels carefully to check portion sizes and ingredients lists. If "high fructose corn syrup" and/or "fractionated palm kernel oil" are on the list, step away from the snack bar! For example, a protein smoothie with yogurt, almond butter, and oatmeal or a sliced apple with 2 tablespoons (6.0tsp) of peanut, sunflower, or almond butter will fill you up longer with healthy proteins, fats, and fiber. People who drink sugary sodas or juices and eat have higher amounts of abdominal fat because of the excess calories and sugar. So stick with water and limit your desserts to once a week for the next 2 weeks to slim down quickly. When you do indulge, watch your portion sizes! If you have a sweet tooth, treat yourself with natural sugars from strawberries or dark chocolate (which both contain antioxidants). Even better, combine the two to make dark-chocolate coated strawberries! Most grocery stores are set up to have all the whole foods around the perimeter of the store and most of the junky processed foods in the middle aisles. Shop along the edges of the store, and try to make a colorful rainbow in your cart with fruits and veggies. For the next 2 weeks, only buy whole grains, fruits, vegetables and lean proteins. Knowing proper portion sizes is crucial for weight (and fat) loss. Whether you're cooking at home or eating at a restaurant (especially one that serves massive portions), be conscientious of how much food you're actually eating. When eating out at restaurants, split your entree with a friend or bring your own tupperware to box up half of your meal so you're not tempted to overeat. Measure portion sizes using your hand: Cooked vegetables, dry cereal, chopped or whole fruit: 1 fist = 1 cup (16UStbsp) Cheese: 1 index finger = 1.5 ounces (43g) Noodles, rice, oatmeal: 1 palm = 0.5 cups (8.0UStbsp) Proteins: 1 palm = 3 ounces (85g) Fats: 1 thumb = 1 tablespoon (3.0tsp)
++++++++++
One-sentence summary -- Load up on various colors of vegetables. Eat more lean protein at each meal to build muscle faster. Make sure to get enough calcium and vitamin D. Replace processed grains with fiber-rich whole grains. Swap saturated fats for monounsaturated fats that contain omega 3s. Snack on whole grains, lean proteins, and healthy fats. Avoid sugary drinks and treats. Be smart about how you shop for food. Eat smaller portions at each meal.

Article: You will need a Pokemon who knows Surf to do this. Speak to Celio and he will explain that you need to find an item for his machine. Ember. On the lower right side of the area, you will see some Team Rocket members. You will hear the first password to the Rocket Warehouse. Battle them, and enter the cave. You do not need to read any of the braille charts. You will need a Pokemon with Strength to get through the cave. You can either use an escape rope, use "Dig" or exit the way you came in.
Question: What is a summary of what this article is about?
Go to Island 1. Go to the entrance of Mt. Proceed all the way down to the bottom level. Pick up the Ruby and exit.