THE BASICS
Before you start this or any diet program you should be ready to commit to it and give it 100 percent. You should be ready to change your mind set to,
"I eat to live" and not "I live to eat". I also suggest you take a before picture and take/write down tape + scale measurements to track your results
* Eat 4-6 meals per day ( every 3-4hrs while you are awake )
- This prevents your body from going into starvation mode. When your body enters starvation mode it slows down your metabolism and holds onto calories it receives from the food you eat. The goal here is to eat smaller meals but more frequently to keep your metabolism fired up and buring max calories with the least amount of effort day in and day out.
* Your meals should consist of approximately 25-30grams of protien & 25-35grams of complex carbohydrates. As stated above these meals should be eaten every 3-4hrs.
- Your protein should be achieved through eating lean meats ( chicken, unbreaded fish, pork, turkey, ect). This can be in the form of whole meat or sliced lunch meat for your convenience. Having hamburger meat is acceptable though I would limit the more fatty meat to 1 meal per day.
- Eggbeaters are also a very good source of protein while keeping calories in check.
- Protein shakes are a great suggestion here for someone who is not able to afford expensive protein or does not have the time to cook consist meals through out the day. You can get cheap protein powder from any big box store. One scoop of the brand I use is 26g of protein and I get 25 scoops for 15 bucks! Mix it in a blender with 4 ice cubes, 1.5 cups of water and your good to go!
-What are complex carbohydrates? Complex carbohydrates are the good carbohydrates that are used for energy and do not spike your insulin level and cause your body to store fat! On the program I follow good complex carbohydrates are: Oats (Oatmeal), Wheat bread, Beans, and most low butter popcorn (check lables).
-So what does that mean you can eat on the diet? For one... stay away from any WHITE CARBS (sugar / refined white carbs = bad). You should stay away from any bread/breaded product that have enriched flour as an ingredient! Enriched simply means its processed with junk your body doesn't want or need.
-I love oatmeal so I make that a main source of my carb intake. Oatmeal is inexensive, easy, and quick to make. Mix your Quick oats with no-calorie sweetner and some cinnamon and your good to go. 1/2 cup of outmeal has the amount of good carbs you need to eat per meal. You may also choose to eat 1/2 a can of beans (be sure and check the labels), or have 2 slices of whole wheat bread to acheive your 25-35g of complex carbs per meal
*Do you see a pattern here?
-Cheap, Easy, Fast! Thats how I like my meals! I buy canned Chili beans, Ranch Style beans, Oatmeal, & Wheat Bread for my carb intake. Then use protein shakes, grilled chicken, lunch meat, taco meat, or a hamburger (limit hamburger meat to 1 meal per day) for my protein intake.
*Find the few meals you like and stick with it!
-Find 5 or so meals that are easy to make, that you enjoy and eat those daily. It has been said many times over that the most successful dieters eat the same meals over and over again. Find what you like and can stick to.. and then STICK TO IT! This diet is not hard, there is no asking can I eat this?.. or can I not eat that?! I'm telling you what you can eat to max your results on this diet.
Suggested meals to get your started:
Breakfast: Oatmeal, Protein Shake
Oatmeal, Egg Beaters
Egg Beaters on 2 slices of whole wheat toast
PB2 on 2 slices whole wheat toast + protein shake
Early Lunch: Grilled Chicken, 1/2 can of beans
Grilled Chicken sandwich on 2 slices of whole wheat bread
Taco salad (4oz taco meat, lettuce 1/2 can of beans + taco sauce)
Sliced chicken breast lunch meat on 2 slices of whole wheat bread
Late Lunch: Protein shake, + FULL bag of light butter popcorn
Grilled chicken wraps (Use pita wraps, fill with vegetables + 4oz of chicken)
1/4lb hamburger + 2 slices whole wheat bread
4oz Grilled chicken + full bag of light popcorn
Supper: Repeat any of the meals above or make your own tasty healthy combo!
Late Night Craving? - Sugar free popsicles are wonderful! Have 1 or 2
Can I eat this on the diet/ what do I have to do?
-This diet is simple to follow. Ready??????
1. Eat protein 25-30 grams per meal (protien shakes, meat, lean meats)
2. Eat complex carbs 25-35 grams per meal (good carbs.. see above)
3. Eat any green vegatable with your protein and carbs to fill you up. (Lettuce, green beans, peas, ect. Green vegatables are usually low in sugar and will not spike your insulin levels so they are fair game) You can have other vegatables but I would limit them and not over indulge on them.
4. Thats it! No you can not eat anything not listed above if you want to max your results. That means no fruit or dairy products (both usually contain a good amount of sugar, which in turn spikes your insulin and causes your body to store calories as fat) So don't ask!
THE BEST PART FOR LAST..................
YOU GET ONE DAY OFF TO CHEAT EACH WEEK!
Thats right. Take a splurge day for all your hard work! Your body needs to reset itself! You heard me right, you have to eat to lose! Your body gradually gets used to a resticted calorie diet ( this can happen in as little as a week). So what you do is fool your body into thinking it has a massive abundance of food so it will start burning fat like crazy again! So pick a day each week and eat what you want! You will gain weight (sometimes 5+lbs) but it is water weight and you will gradually even out once you go back on the diet again the following week... then you will continue to lose more weight beyond that.
Supplements? Yes I take supplements. Do you have to for this diet to work... I highly doubt it. Yet I'm sure people will ask so I will supply a list of supplements I take. Once again this is a personal choice and I suggest you research before taking any supplements on your own.
I take the following:
Daily: Calcium pill (2 per day), Omega 3,6,9 fish oil complex (2 per day), Multivitamin (1 per day), B-Complex (1 per day).
I have also found hydroxycut to be a viable and good option. Once again this is a personal choice and it may or may not work for you to max results.
Did I say excercise? Nope. Will excercise speed up your results. HELL YES! But I leave that choice up to you. If you follow the plan weight will come off... how fast is up to you.
Thats it? Any further questions feel free to ask :)
Ron Ross.
- This prevents your body from going into starvation mode. When your body enters starvation mode it slows down your metabolism and holds onto calories it receives from the food you eat. The goal here is to eat smaller meals but more frequently to keep your metabolism fired up and buring max calories with the least amount of effort day in and day out.
* Your meals should consist of approximately 25-30grams of protien & 25-35grams of complex carbohydrates. As stated above these meals should be eaten every 3-4hrs.
- Your protein should be achieved through eating lean meats ( chicken, unbreaded fish, pork, turkey, ect). This can be in the form of whole meat or sliced lunch meat for your convenience. Having hamburger meat is acceptable though I would limit the more fatty meat to 1 meal per day.
- Eggbeaters are also a very good source of protein while keeping calories in check.
- Protein shakes are a great suggestion here for someone who is not able to afford expensive protein or does not have the time to cook consist meals through out the day. You can get cheap protein powder from any big box store. One scoop of the brand I use is 26g of protein and I get 25 scoops for 15 bucks! Mix it in a blender with 4 ice cubes, 1.5 cups of water and your good to go!
-What are complex carbohydrates? Complex carbohydrates are the good carbohydrates that are used for energy and do not spike your insulin level and cause your body to store fat! On the program I follow good complex carbohydrates are: Oats (Oatmeal), Wheat bread, Beans, and most low butter popcorn (check lables).
-So what does that mean you can eat on the diet? For one... stay away from any WHITE CARBS (sugar / refined white carbs = bad). You should stay away from any bread/breaded product that have enriched flour as an ingredient! Enriched simply means its processed with junk your body doesn't want or need.
-I love oatmeal so I make that a main source of my carb intake. Oatmeal is inexensive, easy, and quick to make. Mix your Quick oats with no-calorie sweetner and some cinnamon and your good to go. 1/2 cup of outmeal has the amount of good carbs you need to eat per meal. You may also choose to eat 1/2 a can of beans (be sure and check the labels), or have 2 slices of whole wheat bread to acheive your 25-35g of complex carbs per meal
*Do you see a pattern here?
-Cheap, Easy, Fast! Thats how I like my meals! I buy canned Chili beans, Ranch Style beans, Oatmeal, & Wheat Bread for my carb intake. Then use protein shakes, grilled chicken, lunch meat, taco meat, or a hamburger (limit hamburger meat to 1 meal per day) for my protein intake.
*Find the few meals you like and stick with it!
-Find 5 or so meals that are easy to make, that you enjoy and eat those daily. It has been said many times over that the most successful dieters eat the same meals over and over again. Find what you like and can stick to.. and then STICK TO IT! This diet is not hard, there is no asking can I eat this?.. or can I not eat that?! I'm telling you what you can eat to max your results on this diet.
Suggested meals to get your started:
Breakfast: Oatmeal, Protein Shake
Oatmeal, Egg Beaters
Egg Beaters on 2 slices of whole wheat toast
PB2 on 2 slices whole wheat toast + protein shake
Early Lunch: Grilled Chicken, 1/2 can of beans
Grilled Chicken sandwich on 2 slices of whole wheat bread
Taco salad (4oz taco meat, lettuce 1/2 can of beans + taco sauce)
Sliced chicken breast lunch meat on 2 slices of whole wheat bread
Late Lunch: Protein shake, + FULL bag of light butter popcorn
Grilled chicken wraps (Use pita wraps, fill with vegetables + 4oz of chicken)
1/4lb hamburger + 2 slices whole wheat bread
4oz Grilled chicken + full bag of light popcorn
Supper: Repeat any of the meals above or make your own tasty healthy combo!
Late Night Craving? - Sugar free popsicles are wonderful! Have 1 or 2
Can I eat this on the diet/ what do I have to do?
-This diet is simple to follow. Ready??????
1. Eat protein 25-30 grams per meal (protien shakes, meat, lean meats)
2. Eat complex carbs 25-35 grams per meal (good carbs.. see above)
3. Eat any green vegatable with your protein and carbs to fill you up. (Lettuce, green beans, peas, ect. Green vegatables are usually low in sugar and will not spike your insulin levels so they are fair game) You can have other vegatables but I would limit them and not over indulge on them.
4. Thats it! No you can not eat anything not listed above if you want to max your results. That means no fruit or dairy products (both usually contain a good amount of sugar, which in turn spikes your insulin and causes your body to store calories as fat) So don't ask!
THE BEST PART FOR LAST..................
YOU GET ONE DAY OFF TO CHEAT EACH WEEK!
Thats right. Take a splurge day for all your hard work! Your body needs to reset itself! You heard me right, you have to eat to lose! Your body gradually gets used to a resticted calorie diet ( this can happen in as little as a week). So what you do is fool your body into thinking it has a massive abundance of food so it will start burning fat like crazy again! So pick a day each week and eat what you want! You will gain weight (sometimes 5+lbs) but it is water weight and you will gradually even out once you go back on the diet again the following week... then you will continue to lose more weight beyond that.
Supplements? Yes I take supplements. Do you have to for this diet to work... I highly doubt it. Yet I'm sure people will ask so I will supply a list of supplements I take. Once again this is a personal choice and I suggest you research before taking any supplements on your own.
I take the following:
Daily: Calcium pill (2 per day), Omega 3,6,9 fish oil complex (2 per day), Multivitamin (1 per day), B-Complex (1 per day).
I have also found hydroxycut to be a viable and good option. Once again this is a personal choice and it may or may not work for you to max results.
Did I say excercise? Nope. Will excercise speed up your results. HELL YES! But I leave that choice up to you. If you follow the plan weight will come off... how fast is up to you.
Thats it? Any further questions feel free to ask :)
Ron Ross.
Ron your full of crap.. there is no way this diet works.. where is your proof?
They say a picture is worth a 1000 words.
How about almost 70lbs of total fat loss!?
There is your proof!
How about almost 70lbs of total fat loss!?
There is your proof!
These ideas are not mine nor are they copied directly from any
one source. I have researched from blogs and many resources and combined
them into a plan that works for me personally... I hope they work for you
if you are truely interested in losing weight.
Obviously I am no doctor you should consult and research any program before you begin it. I
can only say that I know this diet does work and has helped me lose almost
70lbs of ugly fat from my body. If you give it 110 percent it will give
you results.
one source. I have researched from blogs and many resources and combined
them into a plan that works for me personally... I hope they work for you
if you are truely interested in losing weight.
Obviously I am no doctor you should consult and research any program before you begin it. I
can only say that I know this diet does work and has helped me lose almost
70lbs of ugly fat from my body. If you give it 110 percent it will give
you results.