21-Day Fat Loss Challenge DIET PLAN

Transcription

1 21-Day Fat Loss Challenge DIET PLAN

2 TABLE OF CONTENTS Introduction. 2 Approved Foods List. 3 Stage #1 Detox and Carb Cleanse (Days 1-8).6 Day 1 24-Hour Fast... 8 Day 2 Veggies... 9 Days 3, 4, Days 6, 7, Stage #2 Reintroduce Healthy Simple Carbohydrates (Days 9-13).. 11 Days 9, Days 11, 12, Stage #3 Carbohydrate Cycling (Days 14-21) Days Preventing Rebound Weight Gain & Plateaus. 17 Meal Summary DAY CHALLENGE DIET PLAN 1

3 2 Quick Points: 1. The science and more in depth information is available on the Introduction Manual. 2. There will be no pictures in the rest of this program, so it will be easily printable. There is also a meal summary at the end of this program that you can screenshot on your phone or print off. INTRODUCTION The following will be the instructions and outline for the diet plan itself. In here, you will be learning and understanding the nitty gritty of this plan and how to make it work best for you. The 21 days are broken into 3 stages with different guidance and outlines for each stage. Please read everything and be thorough. While missing a few points here and there will not make or break the results, it is important that you get every little bit of value you can from these guides! 21-DAY CHALLENGE DIET PLAN 2

4 APPROVED FOODS LIST APPROVED PROTEIN: Lean Chicken Breast Lean Beef Whole Eggs Egg Whites Salmon Cod Turkey Tofu Low-Carb Whey Protein Low-Carb Vegan Protein NOTE* Greek Yogurt can be added back into the diet AFTER Day 13. Make sure that it does NOT contain more than 9g of sugar per serving (5-6g is ideal Chobani is one of the best brands). APPROVED VEGETABLES: Broccoli Green Beans Artichoke Cucumbers Cabbage Asparagus Brussels Sprouts Cauliflower Celery Kale Mushrooms Tomatoes Spinach Peppers (including Bell) Onions Garlic Bok Choy Snow Peas Radishes Okra Summer Squash Zucchini Herbs (Parsley, Cilantro, Etc.) Leafy Greens (Spinach, Kale, Etc.) APPROVED CARBS: Sweet Potatoes or Yams Wild Rice Brown Rice Quinoa Chia Seeds Legumes APPROVED FATS: Extra Virgin Olive Oil Unrefined Coconut Oil Olives NO FRUITS (including Avocados) ARE ALLOWED IN THE 21-DAY CHALLENGE. 21-DAY CHALLENGE DIET PLAN 3

5 UNAPPROVED PROTEINS: Fatty Cuts of Meat Meal Replacement Shakes Soy Products Dairy Milk Shrimp UNAPPROVED FOODS LIST NOTE* Greek Yogurt can be added back into the diet after Day 13, but is not approved for the first 2 weeks. Make sure that it does NOT contain more than 9g of sugar per serving (5-6g is ideal Chobani is one of the best brands). UNAPPROVED VEGETABLES: Carrots Butternut Squash Other High-Carb Vegetables All other sources not listed in the Approved Vegetables List UNAPPROVED CARBS: White Potatoes White Rice Couscous Pasta Wheat Products (All) All other sources not listed in the Approved Carbs List UNAPPROVED FATS: All other cooking oils and nuts NO FRUITS (including Avocados) ARE ALLOWED. 21-DAY CHALLENGE DIET PLAN 4

6 OTHER DIET RULES COOKING METHODS: All cooking methods are allowed except deep-frying. No dressings or sauces (unless homemade with approved ingredients) are allowed. Apple Cider Vinegar and Wine Vinegar are allowed, but Balsamic Vinegar is not (due to sugar content). All spices and seasonings are allowed as long as they do not contain sugar. Be mindful of the sodium content though, because sodium can trigger cravings. LIQUIDS: Water You will be drinking a minimum of 100 oz. per day or around 12 cups. In addition to water, these 4 drinks are also approved: Warm Lemon Water Squeeze ½ lemon into your water, and drink 1-2x per day. Matcha Green Tea or Regular Tea Add matcha green tea (or regular green tea) to water for an added metabolism boost. You can also do any type of regular (unsweetened) black, herbal, or other tea. Apple Cider Vinegar Add 1-2 tablespoons into 10oz of water, and drink. Consume this 30 minutes before or during your meals to help with cravings. (Note: The above 3 drinks also count towards your daily water intake.) Black Coffee No stevia, no sugar, no milk, no half and half! Black coffee ONLY is allowed. The only exception is adding a small splash of unsweetened cashew, almond, or coconut milk. You can also try 1 tsp of unrefined coconut oil with some cinnamon. (The coffee may also be decaf, and this does NOT count towards your total daily water intake). 21-DAY CHALLENGE DIET PLAN 5

7 NOTE ABOUT MEAL TIMES: The meal times are merely helpful suggestions. You will see that we say to keep your meal times the same as previous days. This is merely because consistency plays a HUGE role in diet adherence and success. That being said, you can change the meal times as needed to fit your schedule. You can also eat 3 meals per day instead of 4 if desired. NOTE ABOUT PORTION SIZES: When we say 25g of protein, that simply means the grams of protein in the food. It does NOT mean the total weight of the food. For example, one egg contains 6g (but it obviously weighs a lot more than that). Examples of 25g of Protein: 4 Eggs 3 ounces of Chicken 3.3 ounces of Ground Beef 4.4 ounces of Salmon 1 cup of Greek Yogurt (Note that 4 oz of meat is about the size of a deck of cards.) Examples of 25g of Carbs: 1 small Sweet Potato ½ cup of cooked Brown Rice ½ cup of cooked Quinoa (Note this information is on the back of the rice/quinoa packages.) About Veggie Serving Size: We list 1-2 cups as an example of a normal portion size, but these veggies are healthy enough (low sugar/low carb) 21-DAY CHALLENGE DIET PLAN 6

8 that you can eat as much as you want. That is part of the reason why we were so strict on the vegetable list. MEAL EXAMPLES: For those struggling with ideas for veggies (we know the first week can be tough), try roasting them if you are looking for a bit of a change up. Broccoli, brussels sprouts, zucchini, squash, and onion are all great examples of veggies that taste great roasted in the oven. Add a little olive oil, vinegar (red wine or apple cider), garlic, salt, and pepper. My favorite is to add Cajun seasoning, because it gives them a little bite. All seasoning is also great. As far as protein powders go, the best options will have less than 4g of carbs and less than 2g of sugar. For smoothies, add protein powder and green veggies. Some great examples are spinach, kale, lettuce, cucumber, and celery. As long as you have a great-tasting protein powder, you won t taste the veggies. Recipes and photos are often shared in the Private Facebook Group for the Challenge, so make sure you join that to get access to them! Parting Note: Due to the high volume of questions relating to exceptions to the Approved Foods List, we can no longer answer these questions or make any exceptions. Please know that if you deviate from the plan in any way, it is your responsibility. 21-DAY CHALLENGE DIET PLAN 7

9 STAGE #1 DETOX AND CLEANSE (DAYS 1-8) Stage 1 will be the hardest stage but also the most rewarding. It is designed specifically for people who need to lose weight FAST for big events or just starting with a quick weight loss journey. It is basically like hitting the reset button on your metabolism and how the body gets its energy. It will also give your insulin receptors and liver a long overdue break. This stage is designed to completely cleanse and detox the body and start teaching it how to pull energy from better sources (like your fat stores). During this stage, you will be consuming very low amounts carbohydrates (max grams). Over the next 8 days, you should see a 7-10 pound weight drop. You will lose weight fast, and A LOT of it. The body will also be getting lots of much-needed vitamins and minerals that it is long overdo for. The first few days will be difficult, but they will be greatly rewarding afterwards. Day 1 is simply a 24 hour fast. DAY 1 24-HOUR FAST Remember THAT there is nothing wrong with fasting, and it helps with the detox process (re-read the section on intermittent fasting in the introduction manual if you need a refresher). It Is likely that your body could use a break from the overload of insulin and glycogen it has had over the past days, weeks, and years. This is a critical part of the reset process and should not be missed. 21-DAY CHALLENGE DIET PLAN 8

10 It s the kickoff to teaching your body the importance of better nutrient absorption. You will start by eating your last meal at 5pm before beginning your 21-day challenge. You will then go the entire 24 hours (dinner to dinner) before eating again. Your next meal will be in the evening on Day 1. At this meal, you can eat as much approved protein and approved vegetables as you like. You will not be consuming any carbohydrates during this stage.. If you don t do well with fasting, you can do Day 2 instead. DAY 2 VEGGIES Eat 3-4 meals consisting of any combination of the approved vegetables. During these meals, you can eat as many vegetables as you wish and can blend them into a shake if you d like. Just to clarify, you will not be eating any protein on Day 2. You should also try to fast in the mornings. Some will prefer it, and some won t. The point is that pushing your breakfast back will help you stick with the diet and optimize hormone secretion. Sample eating schedule: Meal #1 11:00 am 1-2 Cups of Veggies Meal #2 1:00 pm 1-2 Cups of Veggies Meal #3 5:00 pm 1-2 Cups of Veggies Meal #4 9:00 pm 1-2 Cups of Veggies 21-DAY CHALLENGE DIET PLAN 9

11 DAYS 3, 4, 5 Eat the same meals at the same times as you did on Day 2. This time however, you will be adding in a source of approved protein to your 1 st and 3 rd meals of the day. Consume grams of protein for each of the two meals along with as many approved veggies as you d like. Meal #1 11:00 am 1-2 Cups of Veggies grams protein Meal #2 1:00 pm 1-2 Cups of Veggies Meal #3 5:00 pm 1-2 Cups of Veggies grams protein Meal #4 9:00 pm 1-2 Cups of Veggies DAYS 6, 7, 8 Eat meals at the same 3-4 times that you did on the previous days. The only thing that will change is that you will now add a source of protein to every meal you eat. Consume grams of protein at every meal along with as many approved veggies as you d like. Meal #1 11:00 am 1-2 Cups of Veggies grams protein Meal #2 1:00 pm 1-2 Cups of Veggies grams protein Meal #3 5:00 pm 1-2 Cups of Veggies grams protein Meal #4 9:00 pm 1-2 Cups of Veggies grams protein 21-DAY CHALLENGE DIET PLAN 10

12 STAGE #2 REINTRODUCE HEALTHY SIMPLE CARBOHYDATES (DAYS 9-13) At this point, your body will be primed to absorb carbohydrates like it was made to. The 8 days with lowered insulin levels and weight drop will make your body primed for better nutrient absorption. This being said, you want to ease into this process. If you just start slamming down lots of unhealthy carbohydrates, your body will quickly rebound in weight. This is why we start by slowing introducing complex carbohydrates into the diet. DAYS 9, 10 You will continue to eat a source of protein and unlimited vegetables at the same time on these days. The difference is that for your first meal you will be adding in a source of approved complex carbohydrates. Consume grams of protein at each meal. Consume at least 1 cup of approved veggies. Consume 25 grams of approved carbohydrates at your 1st meal. Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies grams protein 21-DAY CHALLENGE DIET PLAN 11

13 DAYS 11, 12, 13 Eat meals at the same 3-4 times that you did on the previous days. The only thing you will change is that you will now add a source of complex carbohydrates to your 3 rd meal as well. Note: The last meal on day 13 should be at 5pm, because you will entering your second 24-hour fast. You can add an extra 20 grams of protein to your last meal to help you stay full throughout your fast. Consume grams of protein at each meal. Consume at least 1 cup of approved veggies. Consume 25 grams of approved carbohydrates at your 1st and 3 rd meal. Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs STAGE #3 DETOX + CARB CYCLING (DAYS 14-21) This is the final stage of the 21-Day Challenge and is the part where we normalize the diet approach. We will now introduce regular carb cycling into the diet. At this point, your body will have adjusted to the carbohydrates and the exercise. This is why in order to continue getting results, we must carbohydrate cycle. Why carbohydrate cycling? Because counting calories sucks. Carbohydrate Cycling 21-DAY CHALLENGE DIET PLAN 12

14 I don t care who you are or what diet it is, trying to measure out every last morsel of food is painful, and carb cycling is an easy solution to a complicated problem. Why does it work? Carbohydrates are the body s primary sources of fuel and energy. It s perfect for people doing daylong hikes in the wilderness and professional athletes with grueling daily workouts. However, they make a very bad source of fuel for those of us living normal lives in the 21 st century. Our mostly sedentary computer-based lifestyle dictates that we need much less than we think; however, there is one exception: when we workout. When we exercise, we dip back into those glycogen stores to pull energy for our muscles and performance. This is what makes carb-cycling so magical. On days that you train, you will be eating a higher amount of carbohydrates. On days that you don t train, you will eat a much lower amount of carbohydrates. You will be giving the body exactly what it needs when it needs it. And when you do that, weight loss becomes easy. So let s check out EXACTLY what your carbohydrate cycling schedule will look like. But first A note on protein and fats: While your protein will remain consistent, you are allowed to add more lean protein into your diet as you please. Getting up to 150 grams a day is okay. 21-DAY CHALLENGE DIET PLAN 13

15 Also, don t worry too much about your fats. Put a light to modest amount of dressing on your salads, and cook with olive oil or coconut oil as you please. As long as you get the carbohydrates set and are not scooping out tablespoons of coconut oil regularly during the day, you will be fine. Just follow the diet, and watch the weight fall away. DAY HOUR FAST Day 14 is the 2nd 24-hour fast. You will start by eating your last meal at 5pm on Day 13. You will then go the entire 24 hours (dinner to dinner) before eating again. Your next meal will be in the evening on Day 14. At this meal, you can eat as much approved protein and approved vegetables as you like. PLUS you get to add in an approved carbohydrate into the mix. If you don t do well with fasting, you can do Day 15 instead. DAY 15 Keep your meal times the same as the previous days. You should still be eating 3-4 meals a day. It s a higher carbohydrate workout day, so eat carbs for your 1 st and 3 rd meal. Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs 21-DAY CHALLENGE DIET PLAN 14

16 DAY 16 Keep your meal times the same as the previous days. You should still be eating 3-4 meals a day. It s a rest day, so no carbohydrates today. Meal #1 11:00 am 1-2 Cups Veggies g protein Meal #2 1:00 pm 1-2 Cups Veggies g protein Meal #3 5:00 pm 1-2 Cups Veggies g protein Meal #4 9:00 pm 1-2 Cups Veggies g protein DAY 17 Keep your meal times the same as the previous days. You should still be eating 3-4 meals a day. It s a higher carbohydrate workout day, so eat carbs for your 1 st and 3 rd meal. Meal #2 1:00 pm 1-2 Cups Veggies g protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs DAY 18 Keep your meal times the same as the previous days. You should still be eating 3-4 meals a day. It s a higher carbohydrate workout day, so eat carbs for your 1 st and 3 rd meal. Meal #2 1:00 pm 1-2 Cups Veggies g protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs 21-DAY CHALLENGE DIET PLAN 15

17 DAY 19 Keep your meal times the same as the previous days. You should still be eating 3-4 meals a day. It s a rest day, so no carbohydrates today. Meal #1 11:00 am 1-2 Cups Veggies g protein Meal #2 1:00 pm 1-2 Cups Veggies g protein Meal #3 5:00 pm 1-2 Cups Veggies g protein Meal #4 9:00 pm 1-2 Cups Veggies g protein DAY 20 Keep your meal times the same as the previous days. You should still be eating 3-4 meals a day. It s a higher carbohydrate workout day, so eat carbs for your 1 st and 3 rd meal. Meal #2 1:00 pm 1-2 Cups Veggies g protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs DAY 21 Keep your meal times the same as the previous days. You should still be eating 3-4 meals a day. It s a higher carbohydrate workout day, so eat carbs for your 1 st and 3 rd meal. Meal #2 1:00 pm 1-2 Cups Veggies g protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs 21-DAY CHALLENGE DIET PLAN 16

18 DAY 22 DIET BREAK So at this point, your body has been completely reset. You should have crazy amounts of clean energy, have lost pounds, and feel great about yourself. You will be much more insulin sensitive and have burned lots of fat. But we are not done if you still have some weight to lose. At this point, if you have been strict you may experience a slight plateau. This is because the body is in constant search from homeostasis. It wants a set point to be at. This is why weight loss is so difficult. There s good news though. Having a diet break day is the cure. By eating some of the many foods you have avoided the past 21 days and having an abnormally higher calorie day, you will keep your metabolism running high and help prevent the sort of hormonal homeostasis that stops weight loss from happening. The key here is not to pig out like crazy. Just to eat the things you have been missing in smaller portions. Whatever your vice is (cookie, cakes, etc), eat it, and enjoy it. It may sound crazy, but this is important for your continued weight loss success. Then at 5pm, you will stop eating for the day, because on Day DAY CHALLENGE DIET PLAN 17

19 DAY 23 RESTART THE CHALLENGE! Have more weight loss to lose? Great. The challenge was designed around doing multiple rounds until you achieve your weight loss goals. It s designed to be immediately repeatable (after your diet break of course!) Your weight loss will continue to fall off and you ll keep seeing results. It does not matter whether it takes 1 or 5 rounds to get to your goals. This program will still be the FASTEST way to get there in a safe manner. Lastly, the next few pages contain a summary of the meals Note about meals: We have listed the number of meals along with meal times and what type of food you should be eating. We have also listed some example meals. These are just to give you ideas of what to cook. They don t list how exactly to cook them, but keep the approved spices, seasonings, vinegars, and oils in mind when you are cooking. 21-DAY CHALLENGE DIET PLAN 18

20 MEAL SUMMARY Stage #1 Detox and Carb Cleanse (Days 1-8) Day 1 24 Hour Fast Day 2 Veggies Meal #1 11:00 am 1-2 Cups of Veggies Meal #2 1:00 pm 1-2 Cups of Veggies Meal #3 5:00 pm 1-2 Cups of Veggies Meal #4 9:00 pm 1-2 Cups of Veggies Example Meals: Roasted Squash and Zucchini Green Smoothie Bell Peppers and Cucumbers Vegetable Salad with Olive Oil Days 3, 4, 5 Meal #1 11:00 am 1-2 Cups of Veggies grams protein Meal #2 1:00 pm 1-2 Cups of Veggies Meal #3 5:00 pm 1-2 Cups of Veggies grams protein Meal #4 9:00 pm 1-2 Cups of Veggies Example Meals: Protein Smoothie with Cucumber and Kale Roasted Squash and Zucchini Greek Salad with Chicken and Olive Oil Vegetable Salad 21-DAY CHALLENGE DIET PLAN 19

21 Days 6, 7, 8 Meal #1 11:00 am 1-2 Cups of Veggies grams protein Meal #2 1:00 pm 1-2 Cups of Veggies grams protein Meal #3 5:00 pm 1-2 Cups of Veggies grams protein Meal #4 9:00 pm 1-2 Cups of Veggies grams protein Example Meals: Veggie Omelet Cajun Chicken Lettuce Wraps with Bell Peppers Greek Salad with Chicken with Olive Oil Protein Smoothie with Cucumber and Kale Days 9, 10 Stage #2 Reintroduce Carbohydrates (Days 9-13) Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies grams protein Example Meals: Veggie Omelet and Sweet Potato Hash Browns Cajun Chicken Lettuce Wraps with Bell Peppers Greek Salad with Chicken and Olive Oil Protein Smoothie with Cucumber and Kale 21-DAY CHALLENGE DIET PLAN 20

22 Days 11, 12, 13 Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs Example Meals: Veggie Omelet and Sweet Potato Hash Browns Protein Smoothie with Cucumber and Kale Salmon, Broccoli, and Wild Rice Greek Salad with Chicken Stage #3 Carbohydrate Cycling (Days 14-21) Days Hour Fast Days 15 Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs Example Meals: Protein Smoothie with Rolled Oats, Cucumber, and Kale Baked Chicken and Roasted Green Beans Bunless Burger with Roasted Broccoli and Sweet Potato Fries Greek Yogurt with Protein Powder 21-DAY CHALLENGE DIET PLAN 21

23 Day 16 Meal #1 11:00 am 1-2 Cups of Veggies grams protein Meal #2 1:00 pm 1-2 Cups of Veggies grams protein Meal #3 5:00 pm 1-2 Cups of Veggies grams protein Meal #4 9:00 pm 1-2 Cups of Veggies grams protein Example Meals: Veggie Omelet Protein Smoothie with Cucumber and Kale Cajun Chicken Lettuce Wraps with Bell Peppers Greek Yogurt with Protein Powder Day 17 Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs Example Meals: Veggie Omelet and Sweet Potato Hash Browns Protein Smoothie with Cucumber and Kale Salmon, Broccoli, and Wild Rice Roasted Fajita-Style Chicken and Bell Peppers Day 18 Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs 21-DAY CHALLENGE DIET PLAN 22

24 Example Meals: Protein Smoothie with Rolled Oats, Cucumber, and Kale Greek Yogurt with Protein Powder Chicken, Roasted Broccoli, and Quinoa Roasted Salmon and Asparagus Day 19 Meal #1 11:00 am 1-2 Cups of Veggies grams protein Meal #2 1:00 pm 1-2 Cups of Veggies grams protein Meal #3 5:00 pm 1-2 Cups of Veggies grams protein Meal #4 9:00 pm 1-2 Cups of Veggies grams protein Example Meals: Veggie Omelet Protein Smoothie with Cucumber and Spinach Chicken and Side Salad with Olive Oil Lean Beef with Roasted Brussels Sprouts Day 20 Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs Example Meals: Veggie Omelet Protein Smoothie with Cucumber and Spinach Chicken with Roasted Eggplant and Zucchini Lean Beef and Salad with Olive Oil 21-DAY CHALLENGE DIET PLAN 23

25 Day 21 Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs Example Meals: Veggie Omelet and Sweet Potato Hash Browns Greek Yogurt with Protein Powder Bean Soup with Vegetables and Chicken Roasted Salmon and Broccoli 21-DAY CHALLENGE DIET PLAN 24