PROTEIN (Muscles)
Eat 3 full servings of protein every day.
Add one extra serving of protein on days you lift weights.
The most important part of cutting is to eat enough protein every day.
1 serving protein:
About the size of your palm. Micah and Chris's servings should be about 50% bigger than Cristina, Isabel, and Lori's servings.
DAILY PROTEIN GOAL
Cristina, Isabel, Lori: 95 grams + an extra 25 grams on lift days.
Chris and Micah: 150 grams + an extra 25 grams on lift days.
VEGGIES (Health)
Include a generous serving of approved veggies at each meal.
Prepare by steaming, baking, broiling etc with no added oil. Or eat veggies raw.
Every time you leave fat off the veggies, you burn fat off your body. Get ready for that 6 pack.
DAILY CARB GOAL
Micah and Chris: Less than 35 grams
Cristina, Isabel, Lori: Less than 25 grams
IMPORTANT NOTE
When calculating carb count, fiber does not count.
Example: 1 serving zucchini has
6 grams of carbs and 2 of them are from fiber so you would only count it as 4 grams.
FATS (Energy)
This is not a low fat diet. You'll eat just enough fat to "prime the pump" and no more.
Now you'll use your own body-fat as fuel.
Your fat comes from avocados, whole eggs, and small amounts of fat on lean meat.
There are twice as many calories in a gram of fat as a gram of protein so it's easy to go over if you add fat to veggies etc.
DAILY FAT GOAL
Micah and Chris: 75 grams
Cristina, Isabel, Lori: 50 grams
APPROVED FOODS AND DRINKS
Let's go all in for 2 weeks then decide together what we should tweak. Focus on what you CAN have. If it's not on the list below, skip it.
PROTEIN
3-4 SERVINGS PER DAY
Skinless Chicken Breast
Turkey Breast
Very lean beef
Shrimp
Any meat with at least 20g protein per 4oz.
AVOID THESE MEATS
Fatty cuts of beef, chicken, fish etc.
Bacon
VEGGIES
EAT LIBERALLY: NO ADDED OIL OR FAT
Alfalfa Sprouts
Any green leafy vegetable
Asparagus
Avocado
Bamboo Shoots
Bean Sprouts
Beet Greens
Bok choy
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Celery root
Chard
Chives
Collard greens
Cucumbers
Dandelion greens
Dill pickles
Garlic
Kale
Leeks
Lettuces and salad greens
Mushrooms
Olives
Radishes
Sauerkraut (watch for added sugar)
Scallions
Shallots
Snow Peas
Spinach
Sprouts
Swiss chard
Turnips
Water chestnuts
THESE VEGGIES ARE A BIT HIGHER IN CARBS SO USE SPARINGLY
Onions
Tomatoes
Summer squash
Bell peppers
AVOID THESE VEGGIES. THEY STOP FAT BURNING
Cooked onions
Potatoes of any kind
Celery root
Carrots
Beetroot Parsnips
Corn/popcorn (Corn is not a vegetable. It’s grain.)
FATS
Cristina, Isabel, Lori:
1 avocado per day
3 whole eggs per day
Micah and Chris:
2 avocados per day
5 whole eggs per day
SAY NO TO THESE FATS
Salad dressing
Butter
All oils
All dairy (at least for the first 2 weeks)
EVERYTHING ELSE
APPROVED
Black coffee
Salsa: You can use this instead of salad dressing or to add moisture or flavor to meals. Make sure there are no fruits or added sugars in ingredient list.
Seasonings: Liberally and creatively season food to keep things interesting. Check labels because many seasoning mixes have added sugar. It's better to make your own seasoning mixes from scratch.
Water: If you drink 10 glasses per day you'll drop weight quicker and have WAY less muscle soreness.
Stuff I forgot: Feel free to text me or message me in the Facebook group if you wonder about things I may have forgotten.
SAY NO TO THESE THINGS
Diet and calorie free drinks. These send the same message to your body as sugary drinks and stop fat burning.
Fat free salad dressings. You can google creative ways to dress a salad without adding fat. Many fat free salad dressings have extra carbs so it's best to just avoid them.
SUMMARY
You should not be hungry on this diet. It's oh so important to meet your protein requirements every day.
1. Have 1 serving lean protein at every meal PLUS one serving lean protein before or after you lift weights.
2. Eat a generous serving of veggies from the approved list at every meal.
3. Eat the recommended amount of fat every day to stay in fat burning mode.
4. If it's not on this list, don't eat it. Or ask me if I forgot it.
HELPFUL TIP: Once you're in ketosis, it's helpful to supplement with extra potassium, magnesium, and sodium. Let me know if you want recommendations. If your muscles cramp or you feel dehydrated, this is why.
IF YOU DECIDE TO CHEAT: When you restrict carbs it keeps you in prime fat burning mode. If you cheat by adding even a couple bites of carbs, you will throw off your progress for several days. If you cheat by eating a little extra protein or healthy fat, you will throw off your progress for hours and get right back into fat burning mode.
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DAYS
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HOURS
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MINS
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SECS
MEAL IDEAS
BREAKFAST
Eggs (fat), turkey sausage (protein), veggies.
Eggs, chicken breast, veggies.
Breakfast veggie ideas:
Spinach
Mushrooms
Tomatoes
Bell peppers
Whatever you like
LUNCH
Leftovers from last night's dinner
Chicken breast, Salad with salsa for dressing
Meat of your choice and veggies of your choice with half an avocado.
DINNER IDEAS
Mix and match a protein serving and baked or broiled veggies. Season creatively to make it feel like you're eating decadently. Haha
DINING OUT IDEAS
Hamburger with no bun, steamed veggies, avocado.
Lean steak or chicken breast, steamed veggies.
If you have more ideas, let me know in the Facebook group and I'll add them here.
