3 Ways To Lose Weight: Part 2
Welcome to WEEK 2 :-): As a reminder Pick 1 and stick with it for at least 12 Weeks.
These are the three fat loss systems we will be going over on a weekly basis. Some change Weekly (Meal Plan), some every two weeks (Habit based), another changes once every 4 weeks (12 Week Fitness Model System)
- Habit based
- 12 Week Fitness Model System: What the leanest in people in the world do.
- Follow the Meal Plan
Habit based: We are currently on Habit 1: Eat 3 or 4 Meals per day and NO SNACKING!
If you want to know why and get some details. Look up last weeks post, click here.
This strategy is worth it because feeling satisfaction is a big key to success in the long term weight loss. You can only rely on willpower so long before you cave and go bizerk.
There’s more and more research that shows that eating food in between meals, even healthy food, often adds excess calories and causes people to gain weight…not lose it.
This mainly because people aren’t tracking their calories and mindlessly consuming extra food with the fake assumption that it’s quote-unquote health food.
The reason Habit 1 works so well is because you get to feel satisfied at each meal. How many times have you been on a diet where you actually got to feel full and satisfied at a meal? Next to never is my guess.
That being said, once again remember the goal. To lose weight you have to create a caloric deficit. The way that we’re creating a caloric deficit with this Habit is by eliminating snacks. So if you don’t lose weight, it’s because you’re eating too much at your meals. But if you’re eating about the same at every meal and eliminating snacks…chances are pretty high you’re going to lose weight.
Any way, once again the 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!
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!
If you are following this system from week 1. Keep doing what you are doing. You know how many calories you need to consume to lose weight and you are dividing those calories by consuming 20% of them as fat, 40% of them as carbs, and 40% of them as protein. We will maintain this strategy for another 3 weeks.
So, You have 3 weeks to go. This actually what I am following currently. Although I am a week ahead of your all :-). During week one, I went from 232 to 224 and lost 1% of body fat. The bad news was half of my weight loss was muscle, not ideal. I should have ate more calories so my weight loss was slower and a lost more fat then muscle.
This is one reason this Fat-Loss System is so unique. It’s about Fat-Loss not necessary about weight loss. It’s all about becoming the leanest you possibly can, while at the same time being really toned.
Here are 8 pillars for this system.
- It’s not a diet it’s a nutritional regime.
- It’s not a weight-loss system, it’s a fat loss system.
- It’s not all about looking better, it’s also about becoming healthier.
- It’’s not simply about nutrition, nor is it simply about training, you must do both.
- It’s based on science and experience, The Best of Both worlds.
- It’s simple, but it’s not easy.
- It’s about eating real food not supplements.
Anyway, I digress. If you are new to this information see how to follow this system below.
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 ulitmate 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.
Week 2 – Meal Plan
Day 8
Breakfast
Ingredients
Blueberry Carrot Smoothie
Directions
Add extra ice if desired
Lunch
Ingredients
Ground Turkey Casserole (see recipe)
1 cup of oven roasted veggies of your choice
Directions
Bake the vegetables on a baking tray at 375 for 10 -15 or until tender. Have on the side of the Ground Turkey Casserole.
Dinner
Ingredients
4 ounces of grilled salmon, seasoned with lemon juice, garlic, salt and pepper to taste
2 tbsp of pistachios nuts sprinkled on top of salmon
2 cups of mixed vegetable stir-fry
1 tbsp of sesame seed oil to stir-fry vegetables
Directions
Bake salmon with seasonings in a glass dish in the oven at 350 for 8 – 12 minute or until opaque. Remove when done and sprinkle pistachios on top. While the salmon is cooking stir-fry the vegetables in sesame seed oil.
Day 9
Breakfast
Ingredients
Coconut Flour Pancakes (see recipe)
1 tbsp almond butter, raw
Directions
Make coconut flour pancakes according to the recipe. Top with raw almond butter.
Lunch
Ingredients
1 serving No Fry Salmon Patties (see recipe)
3 handfuls of baby spinach + 1 cup chopped mixed veggies of your choice
10 olives – pitted and cut in half
1 tbsp apple cider vinegar – as salad dressing
Directions
Make the No Fry Salmon Patties according to the recipe and enjoy with the salad on the side.
Dinner
Ingredients
Sweet and Smoky Chicken (see recipe)
Rosemary Green Beans (see recipe)
Directions
Make dishes according to the recipes.
Day 10
Breakfast
Ingredients
Tex-Mex Egg Scramble
1 cup of mixed berries
Directions
Make the Tex-Mex Egg Scramble according to the recipe and enjoy with the berries on the side.
Lunch
Ingredients
Real Healthy Egg Salad
2 cups of Spinach
1 cup of raw pepper, sliced
Directions
Make the Real Healthy Egg Salad according to the recipe and place on top of the bed of spinach. Have the sliced raw peppers on the side.
Dinner
Ingredients
Fully Loaded Lettuce Wrap Turkey Bacon Burgers (see recipe)
Sautéed Sweet Potato Hash (see recipe)
Directions
Follow the recipe instructions
Day 11
Breakfast
Ingredients
Low Carb Green Smoothie
Directions
Follow the recipe instructions. Add extra ice if desired.
Lunch
Ingredients
Balsamic Asparagus & Steak Salad (see recipe)
Directions
Make the Balsamic Asparagus & Steak Salad according to the recipe.
Dinner
Ingredients
Fish Tacos (see recipe)
1 cup of broccoli
Directions
Make the recipe according to the instructions. Steam the broccoli and have it on the side.
Day 12
Breakfast
Ingredients
2 whole eggs
1 tbsp coconut oil
1 piece of bacon, cooked
1 grilled tomato
Directions
Scramble eggs in coconut oil. Sear tomato in frying pan. Enjoy the scrambled eggs, with the tomato, bacon on the side.
Lunch
Ingredients
1 cup spaghetti squash
Turkey Vegetable Meatballs (see recipe)
½ cup tomato sauce
2 handfuls spinach
1 tbsp shredded Parmesan cheese
Directions
Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle parmesan cheese on top.
Dinner
Ingredients
Halibut With Dijon and Almonds (see recipe)
Stir Fried Rice (see recipe)
Directions
Make the recipes according to the instructions
Day 13
Breakfast
Ingredients
Smoked Salmon Scrambled Eggs (see recipe)
Directions
Make the recipe according to the instructions
Lunch
Ingredients
3 Grilled shrimp and veggies on a stick (see recipe)
Avocado Salsa (see recipe)
Directions
Make the recipes according to the instructions
Dinner
Ingredients
Sausage and Artichokes (see recipe)
Real Healthy Zucchini Cakes (see recipe)
Directions
Make the recipes according to the instructions
Day 14
Breakfast
Ingredients
Creamy Chocolate Shake (see recipe)
Directions
Make according to recipe
Lunch
Ingredients
4 ounces of grilled chicken, baked with garlic
8 asparagus spears
Olive Tapanede (see recipe)
Directions
Have the cooked chicken with the asparagus on the side, topped with the Olive Tapanede.
Dinner
Ingredients
Halibut with Dijon and Almonds (see recipe)
Kale chips (see recipe)
Directions
Prepare the recipes according to the instructions
