Erin’s Diet Update
It's been two months since I started on this journey with my BFF and I have lost 33 pounds. I have so much more energy and am feeling so much better.
If you are like me, you have done this before, so I was very skeptical. But I think making this effort with a close friend will be the difference for me. Dr. Jason Maggio is in charge of my diet and I have added some more foods back after starting out on a strict plan. More veggies and fruits have been added to the diet. But when I asked the Doc what fruits, he said "if it ends in berry, you can have it along with apples and lemons". So that leaves out bananas and oranges. Here's my plan:
HOW TO LOSE 20 POUNDS IN 30 DAYS
Believe it or not it is possible to lose 20 Pounds in 30 Days! You can do this by optimizing any of the three factors: exercise, diet, and supplementation. Twenty pounds for most people means moving down at least two clothing sizes, whether thats going from a size 14 dress to a 10 or from XXL shirt to L.
The waist and hips show an even more dramatic reduction in circumference.
Here are the Rules!
Rule #1: Completely Avoid “White” Carbohydrates.
If you avoid eating all bread, rice (including brown), cereal, potatoes, pastas, tortillas, and fried food with breading, and anything else white...you’ll be safe! The main reason to do this is because of chlorine dioxide (inhibits weight lose), one of the chemicals used to bleach flour, even if later made brown again. (A common trick! Shame on them!)
Rule #2: Eat The Same Few Meals Over and Over Again.
The most successful dieters, regardless what you may believe eat the same thing over and over again. There are over 47,000 products in the average US grocery store, but only a handful of them will not make you fat. Mix and match the following list, constructing one pick from each of the following three food groups.
Proteins: Egg whites with 1-2 whole eggs for flavor, 2-5 eggs including yolk,
Chicken breast or thigh, Beef, Fish. The above items should be cage free eggs, hormone free chicken, grass fed beef
Legumes: Lentils, Black beans, red beans, pinto beans
The above items should be bought dried not canned and organic if possible. By the way pre-soak beans for a couple of hours if beans give you gas... seriously :)
Vegetables: Spinach, Mixed Veggies (including broccoli, cauliflower or other cruciferious vegetables, sauerkraut, kimchee, asparagus, peas, broccoli, green beans.
Eat as much as you like of the above list. Remember organic is best!
So just pick three or four meals and repeat them. Eat them about four hours apart. I’ll help you with this a little later with some meal examples.
Rule #3: Don't Drink Calories
Drink massive amounts of filtered water and as much as unsweetened tea and coffee as you like. Simple enough right?
Rule #4: Don't Eat Fruit
Just don’t eat them for 30 days! Ok, I’ll tell you a brief reason why, fruit has sugar in the form fructose which is converted to glycerol phosphate then to triglycerides (via the liver) then to, yep, fat storage! There are a few biochemical exceptions to this and I'm not saying fruit is bad but for a goal of 20 pounds gone in 30 days...would be a bad choice.
Rule #5: Take One Day Off Per Week
Yep! I saved the best for last. You will love this. I recommend Saturdays for your (DGWD) dieters gone wild day. You are allowed to eat whatever you want on Saturdays. I am serious. Go out of your way to eat ice cream, snickers, almond joys, whatever vices you may have. If you drink wine and beer, do so on these days...responsibly of course. In fact make yourself a little sick on Saturdays so you don't want to even look at the junk until the following Saturday. There is actually science behind all this. To keep it simple, understand that dramatically spiking your caloric intake in this way once per week increases fat loss by ensuring that the metabolic rate (thyroid function and conversion of T4 and T3, etc) doesn't downshift from extended caloric restrictions. Therefore there are no limits during this day of gluttonous enjoyment. Important note: you must start the diet five days before your designated cheat day, so if you
want Saturday, I’d started on a Monday.
TO ENSURE RESULTS LETS LOOK AT EXERCISE AND SUPPLEMENTS REAL QUICK BUT THE GOOD NEWS IS YOU DO NOT HAVE TO SUPPLEMENT OR EXERCISE TO REACH THE GOAL OF 20 POUND IN 30 DAYS. SO YOU CAN STOP HERE IF YOU’D LIKE. FOR MOST PEOPLE THE DIET ALONE WORKS!
Jay Robb, Garden of Life, Health Force
Jay Robb’s Egg White Protein a scoop in 8 oz of filtered water, whenever you need a pick me up.
Garden of Life’s Fucothin take as directed on box
Health Force’s Vitamin C
1 Tbsp in 8 oz of water morning and night to support immune system while on diet
The shopping list can be simplicity itself.
2x egg (12 pack) $4! ! ! ! 2x Grass Fed Organic Beef (.5 lb. cut) $6
4x Mixed Vegetables (1lb bags) $6! ! 2x Fish Fillet $3
1x Chicken Breast $2! ! ! ! 2x Asparagus bundles $2
1x Organic Peas (2lb bag) $2! ! ! 1x Pinto Beans (1lb bag) $1.50
2x Spinach (3lb bags) $2! ! ! 1x Black Beans (1lb bag) $1.50
3x Chicken Thigh $9! ! ! ! 6x Lemons $1.50
$1.68 Per Meal ? YEP !
Total Food cost per week minus (DGWD) dieters gone wild day: $40.50
That would be an average meal cost of $1.68 at 4 meals a day for 6 days.
HOW TO LOSE 20 POUNDS IN 30 DAYS
EXAMPLE#1 OF REPEATED FOUR MEALS FOR A DAY
Breakfast: Egg whites w/one whole egg, mixed veggies, chicken breast
Lunch: Mixed Veggies, peas, spinach salad. Lemon juice for dressing
Second Lunch: Chicken Thigh, black beans, mixed vegetables
Dinner: Beef or Fish, asparagus, pinto beans
EXAMPLE#2 OF REPEATED FOUR MEALS FOR A DAY
Breakfast: Egg whites w one whole egg, black beans, mixed veggies
Lunch: (Mexican restaurant) fajita beef, mixed veggies, pinto beans...(who said you couldn't eat out)
Second Lunch: Fish on bed of lemon drizzled spinach, pinto beans
Dinner: Beef or Chicken Thigh, peas, black beans
Vitamins Plus inside Drug Emporium has the Supplements you will need:
Avoid white carbs
Eat the same meals over
Don't drink calories
Don't eat fruit
Take one day off per week and go nuts
THATS ALL FOLKS!!! SIMPLICITY!!! GOTTA LOVE IT!!!
Please consult your doctor before doing anything on these sheets of paper.This is for informational
purpose only. Each individual is unique, and you should use proper discretion and seek a health care
practitioner before undertaking the given information.
Copyright All rights reserved to Tim Ferriss, Phil Cambell, and Dr. Jason Maggio