![]() ![]() ![]() ![]() Ian Smith, a diet expert, appeared on . This is going to be an exciting journey, but before you go any further, you must agree that during the next four weeks you will absolutely give your best effort to stick to the plan, minimize excuses, and keep pushing yourself even when you're discouraged or things seem difficult. The first week is critical, as it sets up your chances for success for the remaining three weeks. This is why it is called your Foundation week. You will build upon this week, and it's important to create your good habits now so they will carry you through the rest of the program. The more work you put in, the better the results you will get out. ![]() Because time is limited, you really need to hit the ground running. Each day you stick to the program is one day you get closer to your goal. Each day you overeat, skip more than one meal, or eat food that's not on the daily menu is considered a slip, and it takes you backward, away from your goal. If you slip when you are less than halfway through the week (days 1 to 3), go back to the beginning of the week. If you slip on any of days 5 to 7, just go back one day and do it again. If you slip on day 4, do day 4 again. Minor slips, such as having one extra small snack or eating your meal 3. No one is perfect and you're not expected to be. But at this point you will know if you had a major slip or just a minor slip. Not being honest about it only affects you and your results, so you are cheating no one but yourself and the results you will achieve by the end of the week. Timing is essential, as it distributes your calories in a way that keeps your fat- burning metabolism maximized and keeps your insulin hormone levels as stable as possible. Erratic hormone levels can cause weight gain, so the meal spacing structured in this program seeks to avoid hormone spikes as much as possible. Please note that this is only a sample. All of us get up and go to sleep at different times, so you have to set your schedule accordingly. If you keep in mind that the meals are 3 to 4 hours apart and the snacks are 1. Awake. 8: 3. 0 A. The 3 Week Diet is an extreme rapid weight loss program that can help you lose up to 23 pounds of pure body fat in just 3 weeks! Get tips for your 3 week diet plan. M. Meal 1. 1. 0: 0. A. M. Snack 1. 1. A. M. Snack 2. 1. P. M. Meal 2. 4: 3. P. M. Meal 3. 7: 3. P. M. Meal 4. Make sure you read all of the guidelines before beginning the plan, and since they are so short and convenient, feel free to circle back at any time during the week to check on things that you might have a question about. If your question still isn't answered, err on the side of caution by eating less or not eating a food that might not be allowed on the plan. ![]() ![]() Remember, we don't have a lot of time to lose this weight, so making good decisions is critical. It's okay to set the bar high, but it's not okay to make choices that are going to sabotage your chances of success. ![]() How do you do the 5:2 diet? In a six week series, nutritional therapist Vicki Edgson brings you the ultimate guide. It's been a while since a diet craze came along. 3 Day Military Diet Plan. The 3 Day Military Diet is very popular for losing weight fast! I was chatting with a my friend Tracey about wanting to shed a few of those. Your 1-Week Mediterranean Diet Meal Plan. This heart-healthy plan brings the Mediterranean to you with heaps of fruits and vegetables, mean, grains — and a little wine. Here is a sample diet menu for 2000 calories with six small meals a day. Regardless of what that number reads on the scale at the end of this week, if you gave it your best shot, that is the best you can do and that's the most you can ask of yourself. You still have three more weeks to produce results, so don't get upset and hang your head. We all lose weight at different speeds and in different places. Don't compare yourself to anyone else. Work really hard! ![]()
The 3 Week Diet is basically a short term weight loss program that focuses on losing a lot of weight fast, 21 days to be precise. This is a sample menu for one week on a ketogenic diet plan. Breakfast: – 3 Egg Omelet with Spinach, Cheese, and Sausage. Eggs are a healthy, nutrient-dense. Smile and have lots of fun, especially during the tough times! SUPER SHRED Week 1 Grocery List. This is a list that takes into consideration the different combinations of food and beverage items offered to you this week. Because the program has a lot of flexibility and choices, no one list can be constructed for everyone. In the list below you will find food and beverage opportunities. You can make the choices that fit your preferences and purchase accordingly. Note that there are some items that you must have. You should be sure to buy them so that you will have them on hand when the program calls for them. If you are a vegetarian, you don't need to eat the meat meals. Make appropriate substitutions, but be mindful of calorie counts. This can be a combination of berries and other fruits. Choose your combination from this list. Water is not included; you may have as much as you want. Choose your combinations from the list below. Then purchase your choices for the week. Those opportunities are listed below. You should choose which of these you want, then purchase accordingly. You will have other vegetable opportunities. If you choose them, purchase accordingly. Choose from the list below. But note the maximum number of servings you may have for each option. Make your choices from the list below, mixing them up. Remember, you must have at least 4 servings. For example, you can choose to have 3 pieces of lean beef, 1 piece of chicken, and 1 piece of fish. But you can't have 5 pieces of lean beef. You can have 3 total. Remember, snacks are encouraged, but optional. Each item must be 2. Choose the combination that you desire and purchase accordingly. Choose which of them you want, then purchase accordingly. You can choose all or none of them. You will weigh yourself only once a week, so even if you are tempted, stay off the scale. Your body naturally fluctuates a couple of pounds from day to day. Measuring yourself every day could give you an inaccurate weight and unnecessarily stress you and lead you to believe you're not succeeding. Your next weigh- in will be exactly a week from your initial weigh- in. Make sure you weigh yourself in the same manner each time: if you weighed in wearing certain clothes or no clothes at all, make sure you do the same the second time around and as close to the same time of the day. Make sure you use the same scale both times, as different scales can be off by several pounds, thus destroying the accuracy of your mea sure. Even if you're not hungry, just have something during the allotted time. You can always grab a piece of fruit or something small during your mealtime. Also, you don't have to eat all of the meal. You can eat just some of it. If you're not hungry, don't stuff yourself. Just eat a little. The key is to eat at regularly scheduled times so that your body grows accustomed to these eating times. Each week will change, so it's important to quickly adapt to the week that you're in and its related schedule. During the course of the week you should never go more than 4 hours without eating something. Your meals should be 3 to 4 hours apart. Your snacks should fall about 1. If you miss a meal or snack, you can't save it and eat it later or combine them. Once that time has passed, move on and hit your next mark. If you follow the recipes in the back of the book, they will fi t this description. If you buy them from a store, be sure of the calorie count. Also, be mindful of the serving sizes of the drinks. If the recipe makes more than one serving, be sure you drink only one at that time. If the store- bought product contains more than 1 serving, just drink the equivalent of 1 serving and refrigerate the rest for next time. The SHRED BARs and SHRED POP popcorn are suggested for many of your snacks, as they are specifically made with all the nutritional guidelines in mind. However, you may have other snacks as long as they fall under the proper calorie count. There is plenty of diversity when it comes to snacks, so take advantage of it. But make sure you look at the sodium content: no more than 4. Be mindful of the serving size. For the purpose of this plan, 1 serving is equivalent to 1 cup, whether you eat store- bought soup or make it fresh. You may have 1 saltine cracker with your soup. Stay away from all those fancy coffee preparations- lattes, Frappuccinos, coffees that pile on the calories. A tablespoon of sugar and a little half- and- half or milk won't hurt, but don't go overboard. Keep your coffee clean. Please be aware of added ingredients. Make sure they are either packed in water or labeled . Make sure you check the sodium levels, as they can be quite high: try to keep the amount to 4. Just make sure it says . Note serving sizes: 1 beer = 1. Also, you can't have them all in one day, so there's no saving them up for a big hit during the weekend. Liquid calories are stealthy and count just as much as food calories! And they definitely cause weight gain! Regular soda is not recommended. If because of circumstances you're eating late and know you're going right to bed, then consume half the meal. Salt is not a spice. You are allowed to add no more than . But make smart substitutions and be mindful of the portion sizes. A serving of vegetables is typically the size of an adult's fist. A serving size of hot cereal is 1 cup of cooked cereal. Choose from the following, though you may choose others: pear, apple, . Your choice must not exceed 2. Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Always be careful of sodium content! You may include a few olives, shredded carrots, and . Only 3 tablespoons of fat- free dressing, no bacon bits, no croutons. Try to choose a different beverage from the one you chose in meal 2. Try to choose a different beverage from the ones you chose in meals 2 and 3. If you want to do more, all the better! Work as hard as you can! The key is to avoid doing steady- state exercise such as walking on the treadmill at the same speed and same incline for a period of time. Instead, try to vary your speed, your incline, the distances you cover. The goal here is to do high- intensity interval training. Martin's Press, LLC. BONUS RECIPESButternut Squash and Apple Soup. Ingredients. 2 tablespoons unsalted butter 1 red onion or other sweet onion, peeled and chopped 1 large clove garlic, peeled and smashed 1/8 teaspoon ground nutmeg 1 cup cubed, peeled apple (Fuji or Gala) 2 pounds butternut squash, peeled and cubed 3 cups low- sodium chicken stock 1 teaspoon ground cumin . Sprinkle the nutmeg on the apples and add to the saucepan. Stir constantly for 2 minutes. Add the squash, stock, and cumin, and bring to a boil. Reduce heat and let simmer until the squash is tender. Transfer to a food processor or blender, add the evaporated milk, and pur. Return to saucepan and let simmer on very low heat for 5 minutes. Shed Up to 2. 3 Pounds in 2. Days. The 3 Week Diet was created by nutritionist, personal trainer, and author Brian Flatt. This program comes with a money- back guarantee and promises weight loss results between 1. Brian Flatt claims that dieters may also experience a range of other benefits with this diet including: Loss of stubborn body fat. Decreased cellulite. Increased energy. Improved cholesterol levels. Better muscle tone. Healthier skin and hair. Faster metabolism. Week Diet For Fast Weight Loss. Flatt says that people who undertake this diet lose an average of 1. Some dieters have experienced losses as high as 3. According to The 3 Week Diet, your results will depend on your dedication and the amount of effort you put into the diet. If you want to lose even more weight you also have the option to continue the diet beyond the 2. How to Burn Stubborn Body Fat. The 3 Week Diet utilizes 5 techniques to specifically target body fat. Reducing Calories. Intermittent Fasting. Lowering Carbohydrate Intake. Exercise. Strategic Supplementation. Each method alone can have a significant effect so you do not have to incorporate all of them. However, when you implement them all together, you will lose weight rapidly. The Three Phases of This Diet. Each week, you will begin a new phase. All of the phases are low in carbohydrates and calories. The purpose is to maximize fat loss early on while gradually introducing more whole foods into your diet. Eventually, you will progress towards a nutritionally balanced and complete diet, to maintain a healthy weight for life. The 3 Pound Rule. When you complete The 3 Week Diet or have achieved your goal weight, you will continue to weigh yourself every day. At any time if you are three pounds or more above your target weight you should begin Phase 1 immediately. Continue on Phase 1 until you get back to your target weight, which usually just takes one or two days. This allows you to enjoy “cheat” meals occasionally while ensuring you maintain your weight loss. Recommended Foods. Dieters can expect to eat the following foods: Whey protein, chicken, turkey, beef, fish, eggs, cream cheese, asparagus, beets, cabbage, artichoke, squash, broccoli, carrots, celery, kale, mushrooms, onions, peppers, spinach, tomato, cauliflower, avocado, macadamia nuts, almonds, pumpkin seeds, sunflower seeds, olive oil, butter, mayonnaise, balsamic vinegar. Sample Meal Plan. Meal #1: Noon. 3 poached eggs. Saut. The manual also includes a gym workout for those who are dedicated to their exercise regime. To gain fat- loss benefits you need to workout for just 2. This is because burning stubborn body fat is burned most effectively with intense, full body exercises – rather than long cardio sessions. The manual also includes the Midsection Miracle Workout, which contains the only two exercises you need to get 6- pack abs. Costs and Expenses. The 3 Week Diet is available in PDF format for $4. Learn more and get instant access to this diet here. Pros. Offers rapid weight loss results. Based on scientific research. Comes with a money- back guarantee. Uses regular grocery store foods and readily accessible nutritional supplements. Addresses the importance of a positive mindset and maintaining motivation for successful weight loss. Once you achieve your goal weight you can eat whatever you like. Cons. Very restrictive program that includes dramatic calorie restriction. Involves intermittent fasting, which may result in some degree of hunger and physical discomfort. Requires elimination of carbohydrate foods including fruit, starchy vegetables, legumes and whole grains. Encourages the use of caffeine and nicotine pills, which may have negative side effects, especially in sensitive or health- compromised individuals. Rapid Weight Loss Can Result. The 3 Week Diet involves a reduced calorie, low- carbohydrate diet, which is combined with intermittent fasting. This approach produces rapid weight loss results by restricting the body’s fuel supply and encouraging the mobilization of body fat. It is a very restrictive program that will likely involve some experience of hunger and discomfort. As such it will appeal to highly motivated dieters who are looking for a plan for rapid weight loss.
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