3 Fat Loss Systems & A Week’s Worth of Meals
The NEW Plan 😉
Over the break I did a ton of reading and writing. I am a workaholic, I can’t help myself. That being said, I am running out of hours in the day. This means I am going to cut back on the amount of emails I send…or at least I am going to try and cut back :-).
In short, I will still post the weekly challenge on Monday and on Friday I will inform you all on some topic of fitness interest.
On Sundays, I will send out an email with a week’s worth of meals that are geared to help you lose weight as well as update you on the three fat-loss plans below if needed.
DISCLAIMER: All of these programs work because they create a calorie deficit. They aren’t “magical” 🙂
3 Lifestyles for Weight Loss.
Pick 1 and stick with it for at least 12 Weeks.
- Habit based
- 12 Week Fitness Model System: What the leanest in people in the world do.
- Follow the Meal Plan
Here’s the thing, I am not going to bore you..much…with why they work and how the science works. In short, pick one and follow it consistently and you will get results. I also, suggest you practice resistance training (weight training) otherwise you will lose more muscle than fat, which will make your metabolism tank and you will become “skinny fat”…not cool.
Habit based
The goal of Habit based weight-loss is to make weight-loss as effortless as possible. Sounds good right? But that also means the results are slow…you will need to stick with it.
HARD truth, just trying to change your habits doesn’t mean you will lose weight. You must actually change your habits to see results.
You will focus on one habit every two weeks. Why? So it becomes a habit. Generally there are three phases when one develops a habit.
- First phase: The habit feels hard and you must make deliberate effort.
- Second phase: Becomes easier, but still deliberate.
- Third phase: Habit is automatic. Time to move to the next habit.
ACTION STEP: Develop Habit 1 – Eat 3 or 4 Meals per day WITHOUT SNACKING!
- This works because you will eat more at each meal and become satisfied.
- Once you eliminate snacks you will get rid of 300 to 1000 extra mindless calories. (Calorie deficit) ALWAYS IMPORTANT FOR WEIGHT LOSS!
As Georgie Fear says, “Eating three satisfying meals, with no snacking in between (and no mini-meals!), helps you lose fat without having to be hungry all the time. Best of all, you can eat until you are actually satisfied (NOT STUFFED), a concept which to many dieters seems like a distant memory.”
For this program to work you need to stick with it. Make an accountability chart, like the one below, so you can see your progress. If you stick to the habit for an entire day. Mark an X on that day. If you average 90% over the course of two weeks. Then move on to the next habit, which I will share in two weeks :-).
| Habit Week 1 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Eat 3-4 meals without snacking! |
| Habit Week 2 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Eat 3-4 meals without snacking! |
12 Week Fat-Loss Fitness Model System: What the leanest people in the world do.
This plan is simple, but it is not easy!
It will require you to log everything that goes into your mouth. It will require a lot of discipline. But if you follow it you will have the leanest body of your life. This is the exact system most fitness models and actors use to get crazy “jacked,” “ripped,” “super lean,” etc…
Action Steps
STEP 1: Planning Your Destination: Answer these questions and be real.
What is your long term body goal. What does your ultimate ideal body look like? Can you think of an athlete, actor, etc, that has the type of body you want?
What is your three-month goal. What is your body weight and body composition goal for 3 months from now? (This is your “focus-priority” goal and the one you’ll also put on a goal card and carry with you at all times, reading it as often as possible).
What is your one-month goal. What is your monthly body weight and body composition goal? What are your cardio and resistance training goals for the four-week period? How many times are you going to train?
What is your weekly goals. What is your weekly body weight and body composition goal? What will be your official weigh-in and body-fat-testing day every week? How will you measure?
What is your daily goals. What are the most important behaviors you must develop into habits and repeat every day to reach all your fitness and body composition goals?
STEP 2: Download MyFitnessPal .
You will be tracking your calories and macros on this App. Log into MyFitnessPal, answer the questions and follow the calories they give you. You will then need to adjust your nutrition percentages to correlate to whatever Phase you are currently under (ei, Phase 1, Phase 2, or Phase 3)
Step 3: Setting Up MyFitnessPal and Figuring Out How Much To Eat.
- Click near the top left hand side of your phone or device. You should get a screen that lists, “Explore Premium, Shop Fitness Gear, etc…” Go down and click, “Goals.”
- Once in Goals, click, “Calorie and Macronutrient Goals”
- Then…reset the Carb, Protein, and Fat Percentages to correlate with the Phase you are currently in. Which will be phase 1, Carbs 40%, Protein 40%, Fat 20%.
- Now log your food and make sure you are under your calorie goal and hitting those percentages. You will follow those guidelines for 4 Weeks.
Step 4: Understand The Meal Plan Guidelines for Phase 1
- Choose a lean protein for every meal. (see list below)
- Choose a starchy carb for every meal. (See list below)
- Choose a fibrous carb for every meal. (See list below)
- Add healthy fats into some meals as needed to reach your daily goal.
Step 5: Use The Charts Below to Create Your Daily Meals.
Approved Carb List
| Starchy Complex Carbs (Stary veggies and whole grains) | Fibrous Complex Carbs (non starchy veggies and leafy greens) | Natural Simple Carbs (fruit) |
| Potatoes | Broccoli | Apples, applesauce |
| Yams | Spinach | Bananas |
| Sweet potatoes | Asparagus | Blueberries |
| Oatmeal | Cucumber | Raspberries |
| Beans | Tomatoes | Strawberries |
| Brown rice | Cauliflower | Blackberries |
| Lentils | Brussels sprouts | Nectarines |
| Chickpeas (garbanzos) | Celery | Plums |
| Black-eyed peas | Onions, scallions, leeks | Peaches |
| Green peas | Bell peppers (green or red) | Pears |
| Corn | Cabbage, bok choy | Grapefruit |
| Pumpkin | Kale | Oranges |
| Barely | Mushrooms | Watermelon |
| Winter squash | Eggplant | Pineapple |
| Quinoa | Zucchini | Cherries |
| Millet | String beans, green beans | Kiwifruit |
| 100% whole grain bread, cereal, and pasta | Lettuce and leafy salad greens | Melon/cantaloupe |
| All other whole grains and starchy vegetables | All other non starchy veggies and greens | All other fruits (dried fruits in limited quantities) |
Approved Lean Proteins, Fats, and Dairy
| Lean Proteins | Healthy Fats | Dairy (Nonfat or Low-Fat) |
| Chicken Breast | Fish oil (supplement) | Milk |
| Turkey Breast | Flax oil (supplement) | Cheese |
| Lean Beef | Olive oil, extra virgin | Cottage Cheese |
| Fish | Nuts | Yogurt |
| Shellfish | Nut butters | Greek yogurt |
| Eggs and egg whites | Seeds | |
| Lean pork | Avocado | |
| Bison, venison, and other gam meats | Coconut | |
| Protein powder (supplement) |
Meal Plan Ideas for Phase 1
| Meal | Lean Protein | Starchy Carb | Fibrous Carb (or Fruit) |
| Breakfast 1 | Scrambled eggs | Steel Oats | Blueberries |
| Breakfast 2 | Whey Protein | Oatmeal with cinnamon | Applesauce or chopped apples |
| Breakfast 3 | Hard-boiled eggs | Ezekiel bread | Mixed fruit bowl |
| Breakfast 4 | Egg omelet (with veggies) | Steel cut oats (with chopped walnuts) | Spinach and mushrooms |
| Breakfast 5 | Egg scramble | Potato | Bell peppers, onions, salsa |
| Breakfast 6 | Nonfat milk | Shredded wheat | Grapefruit |
| Breakfast 7 | Greek yogurt | None (light meal or snack) | Banana |
| Lunch/Dinner 1 | Chicken breast | Brown rice | Broccoli |
| Lunch/Dinner 2 | Salmon | Yam | Asparagus |
| Lunch/Dinner 3 | Lean beef, top round | Baked potato | Green and veggie salad with olive oil balsamic dressing |
| Lunch/Dinner 4 | Tilapia fish | Lentils | Mixed vegetables |
| Lunch/Dinner 5 | Lean ground turkey | Rice and beans | Salsa |
| Lunch/Dinner 6 | Extra-lean ground beef | Whole grain pasta | Tomato sauce, salsa |
| Lunch/Dinner 7 | Sliced turkey breast | Whole wheat bread | Lettuce and tomato, apple |
Your own template 🙂
| Meal | Lean Protein | Starchy Carb | Fibrous Carb (or Fruit) |
| Meal 1/Time:_____ | |||
| Meal 2/Time:_____ | |||
| Meal 3/Time:_____ | |||
| Meal 4/Time:_____ | |||
| Meal 5/Time:_____ |
Step 6: General Eating Guidelines
Fats
- Eat fatty fish at least 2 to 3 times a week
- Eat nuts and seeds assuming they fit within your daily calories
- Eat avocados and olives, assuming they fit within your daily calories
- Reduce fats in general to help you control your calories during deficit eating
- Use an essential fatty acid supplement such as fish oil if you don’t get enough healthy fats.
- Avoid trans fats.
- Avoid any foods that are deep-fried in oil.
Protein
- Aim for a daily protein target of 1 gram of protein per pound of bodyweight (unless body fat is 25% + plus, then base it off of lean body weight)
- Eat a high quality complete protein with every meal.
- Aim for about 25 to 40 grams of protein with every meal.
- Eat protein before and after your weight training workouts.
Carbs
- Eat natural, unprocessed carbs; reduce processed, refined carbs as much as possible, especially white bread, pasta, and sugar.
- Learn the difference between starchy carbs and fibrous carbs (Memorize the lists above).
- Aim for 25 to 35 grams of fiber per day.
Just Tell Me What To Eat…Give me a Meal Plan.
This will should work, however, if you aren’t losing weight it is likely because you are eating to much. If that is you, eat ¼ to ⅓ less than shown.
To see the recipes click and download here.
Day 1
Breakfast
Ingredients:
15 almonds
2 whole eggs + ½ cup whites
1 tbsp of coconut oil
1 cup of blueberries
Directions
Scramble the eggs using the coconut oil. Have the almonds and blueberries on the side.
Lunch
Ingredients
Dijon Almond Crusted Salmon (see recipe)
Large green salad with vegetables of choice
½ cup of cooked sweet potato
½ tbsp of Extra Virgin Olive Oil
½ tbsp of Apple Cider Vinegar
Directions
Toss the cooked sweet potato into the salad or have on the side of the salmon. Mix the Extra Virgin Olive Oil together with the apple cider vinegar as the salad dressing.
Dinner
Slow Cooking Pork Loin (see recipe)
Butternut Squash Soup (see recipe)
1 cup steamed broccoli
Day 2
Breakfast
Creamy Chocolate Shake (see recipe)
Lunch
Ingredients
4 ounces of chicken, cooked with seasonings
Grapefruit & Avocado Salad (see recipe)
Directions
Enjoy the chicken separately or chop into the Grapefruit & Avocado Salad.
Dinner
4 ounces of ground turkey, browned
2 cups of raw coleslaw mix
1 cup of broccoli
15 walnuts, chopped
1 tbsp sesame seed oil
1 cup medium salsa
Directions
Brown turkey in a large skillet. Once cooked add in the coleslaw mix, broccoli, sesame seed oil and salsa. Stir-fry until the veggies are tender but not limp. Remove the mixture from the heat and add walnuts on top.
Day 3
Breakfast
1 cup of plain Greek Yogurt
1 cup of mixed berries
2 tbsp of shredded coconut
1 tbsp of chopped raw almonds
Directions
Mix the berries and shredded coconut into the yogurt. Sprinkle the chopped raw almonds on top.
Lunch
Ingredients
Chicken Waldorf Salad (see recipe)
1 cup of blueberries
Directions
Have the blueberries on the side of the salad.
Dinner
Ingredients
Curried Fish & Vegetables (see recipe)
Cauliflower Mash (see recipe)
Day 4
Breakfast
Ingredients
Eggs with Avocado & Salsa (see recipe)
1 cup of berries
Directions
Enjoy the berries on the side of the Eggs with Avocado & Salsa
Lunch
Ingredients
Shrimp Cakes (see recipe)
2 cups of spinach
½ cup cherry tomatoes, chopped
½ cup cucumber, chopped
½ cup red pepper, sliced
1 ounce goat cheese, crumbled
1 tbsp Apple Cider Vinegar
Directions
Combine all salad ingredients together. Pour Apple Cider Vinegar and mix in. Sprinkle goat cheese on top.
Dinner
Ingredients
Ginger Beef & Broccoli (see recipe)
Cauliflower Mash (see recipe)
Directions
Enjoy the cauliflower mash on the side of the Ginger Beef & Broccoli
Day 5
Breakfast
Ingredients
1 serving Breakfast Smoothie (see recipe)
Directions
Add more ice if desired.
Lunch
Ingredients
4 oz turkey burger (see recipe)
Large Portobello mushroom, grilled (instead of bun)
1 cup coleslaw (see recipe)
1 tbsp olive oil – ½ used to grill mushroom and the other ½ used the coleslaw
* use Dijon mustard and sliced onions, tomatoes and lettuce as toppings
Directions
Place the turkey burger on top of the Portobello mushroom. Add additional condiments if desired. Eat with a knife and fork. Enjoy the coleslaw on the side.
Dinner
Ingredients
4 ounces of grilled chicken breast, cut up into strips, seasoned with salt and pepper
1 cups of grilled vegetables – onions, peppers, shredded kale, mushrooms
¼ cup avocado – cut into chunks
10 large olives
¼ cup salsa
Directions
Cook chicken breast. Mix all ingredients together for fajitas on a plate.
Day 6
Breakfast
Ingredients
2 whole eggs + ½ cup whites
½ cup sautéed kale, mushrooms, onions, tomatoes
1 tbsp coconut oil, use to sauté vegetables and scramble eggs
Directions
Use 1 tbsp of coconut oil to sauté vegetables in a frying pan. Once the vegetables are almost done add in the 2 whole eggs and ½ cup of whites. Scramble all together.
Lunch
Turkey Vegetable Meatballs (see recipe)
1 cup spaghetti squash
½ cup tomato sauce (sugar free)
1 cup broccoli
Directions
Prepare the Vegetable Meatballs according to the recipe. Cook the spaghetti squash according to the instructions. Steam the broccoli and mix into the cooked spaghetti squash. Top with the tomato sauce and meatballs.
Dinner
Ingredients
4 ounces of tilapia, grilled with lemon, garlic, salt and pepper
10 black olives – cook with tilapia
8 spears of asparagus
1 cup steamed broccoli
Directions
Bake tilapia at 350 in the oven for 10-15 minutes in a glass dish with garlic, lemon, salt and pepper to taste. Add in black olives. Bake asparagus separately and steam broccoli to have on the side.
Day 7
Breakfast
Ingredients
1 cup Greek yogurt, plain
sprinkle of cinnamon
1 cup berries
1 tbsp chia seeds
1 cup sliced cucumber and tomatoes (on the side)
Directions
Mix the berries and chia seeds into the yogurt. Sprinkle cinnamon on top. Have the veggies on the side.
Lunch
1 serving Butternut Squash Soup (see recipe)
4 ounces of grilled chicken breast
Large green salad made with 2 handfuls of lettuce + 1 cup mixed raw veggies
½ avocado, chopped
1 tbsp olive oil + 1 tsp aged balsamic
Directions
Chop the chicken up and toss into the salad along with the avocado or eat the chicken separately. Enjoy the meal with soup on the side.
Dinner
Ingredients
Sausage & Tomatoes (see recipe)
Sautéed Sweet Potato Hash (see recipe)
Directions
Prepare recipes as instructed.
Summary:
That is a lot of information, I know. You need to pick a plan and stick with it. If you have any questions, please reach out and let me know. I would love to help you out.
Go be awesome!
KELLEN LAKE – Sending less emails now…maybe…
PS – Take action, don’t wait!
