If you're like any one of us, you have done this a hundred times: started a diet, saw no results in a week, and then fell off the wagon.
You’ve bought pills from nutrition stores, maybe even online, and you are convinced they do not work.
I see it all the time in my medical practice. Frustration, anger, and disappointment with the dieting process. It can take weeks to drop 4 pounds, but something as little as a weekend of cheating and it's right back on.
What you have to understand, is that the key is learning how to start a diet, how to be patient and persistent on the diet, and how to intelligently reward yourself without risking falling off that wagon and banging your head on the ground.
Why is Dieting So Difficult?
First, let me explain that the reason most people fail to lose weight on a diet is simply that they eat too much food. I hate to say it, but that truly is the bottom line.
The average American eats in excess, 400-700 calories a day.
The average body will typically burn between 1600-2000 calories a day. If you eat more than that, you will add body fat, not lose it.
Your body will convert the excess food calories into fatty acids and these accumulate in your fat cells making them plumper. If this continues chronically, your body will grow additional fat cells to handle the necessary increases.
On the other hand, if you eat fewer calories than what your body burns, it will cause your fat cells to release these fatty acids to be burned up and converted into energy.
Do Weight Loss Pills Work?
One question I hear a lot is "Do pills help with weight loss?"
And the answer is that some supplements can certainly help to improve weight loss outcomes, but a pill cannot replace a hypocaloric diet when it comes to losing weight. In other words, in order to shed fat, you have to eat fewer calories per day than your body normally uses.
For example, a substance like CLA can certainly help you metabolize more fat. Our FAT LOSS product can decrease your appetite, increase your metabolism and prevent you from accumulating fat. And whey protein can supply you with the necessary protein you need to see weight loss success.
But none of these supplements are going to work if at the end of the day, you're not eating fewer calories than what your body is normally burning.
So how do you get there? How do you start seeing real observable progress on your weight loss journey? Well, we call it the 7-Day Quick Start Diet and by following this simple and effective plan, you'll get a solid handle on everything you need to do to lose weight and keep it off.
7-Day Quick-Start Diet
The 7-Day Quick-Start Diet should not be started cold turkey if you normally eat over 1800 calories a day. You have to gradually work your way into it so that when it begins, you are not starving.
Remember, if you are hungry all the time, you will fall off the wagon.
I like my patients to ease into it over a period of 2 weeks. We call this the warm-up.
Step one for all of this is to download a free calorie counter (Calorie Counter by Fat Secret or Myfitnesspal). You must record every single thing you eat. If you guess or approximate, you will fail. Trust me, I have done it…repeatedly.
On day 1-3 of the warm-up, we want you to start on CLA (1 softgel with breakfast, lunch, and dinner) and FAT LOSS (1 pill before breakfast and one pill after lunch). On day 1, record everything you eat in the calorie counter. Record the dressing on your salad, the ketchup on your fries or steak, the butter on your potato…EVERYTHING.
Goal 1 of the warmup is to comfortably get you down from whatever your normal intake is, to 2000 calories a day by the beginning of day 4. If you are already at 2000 calories a day, great! This will be easier.
Next, over the next 10 days, we want you to decrease your calorie intake by 100 calories a day, every other day. At the end of 2 weeks, you should comfortably be in the 1400-1500 calorie a day range.
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Once you've gotten comfortable bringing your calorie intake down, you're ready to start the 7-Day Quick Start Diet and begin seeing consistent, observable progress on your weight loss journey.
The goal of this diet is to get you under 1000 calories a day. This should have you dropping somewhere in the vicinity of 1.5-2 pounds each week. If you lose more…fantastic. If you lose less, your body may have adjusted to fewer calories by slowing your metabolism.
For example, I myself find that when diet, I have to go down to 700-800 calories a day to see success. That's just the breaks. It’s how my system works, and maybe yours too, so the key is for us to recognize these kinds of things and make the proper adjustments.
If you follow the recommend breakfast, lunch, and dinner options, this will keep you under 1000 calories.
And then on day 7, your reward. The cheat meal.
- 1 FAT LOSS before breakfast.
- 1 protein shake - Each breakfast will include 1 scoop of Grass-Fed Ultra Whey (GFUW) mixed with water.
- 1 CLA after breakfast.
Option 1: 8 ounces plain Greek yogurt, 1 scoop GFUW, 6 sliced strawberries. [280 calories]
Option 2: 2 cups frozen mixed berries, 1 scoop GFUW, 8-14 ounces water – blender [275 calories]
Option 3: 4 ounces plain Greek yogurt, 1 scoop GFUW, 1 tbsp peanut butter – Ice – water [300 calories]
This is a measured TBSP of peanut butter, not a heaping TBSP
- 1 scoop of Grass-Fed Ultra Whey (GFUW) shake mixed with water. [134 calories]
- 1 CLA with lunch
- 1 FAT LOSS after lunch
- 15 almonds – 100 calories or
- 20 strawberries – 100 calories or
- 1 CLA after dinner
Day 1: Tangy Chicken Breast
Serving Size: 1 medium chicken breast
Sides: 2 cups green vegetables
Calories: 260 + 70 = 330
Tangy boneless chicken breast you can grill or broil or sauté in mixture.
- 2 tsp garlic, minced
- 1/4 cup fresh lime juice
- 16 oz boneless skinless chicken breasts
- 1/2 cup soy sauce
- 1/2 tsp ground black pepper
- 1/2 tsp dried mustard
- Worcestershire sauce
- Mix together all the marinade ingredients.
- Place the chicken breasts in a re-closeable plastic bag.
- Pour the marinade over the chicken, close the bag.
- Toss well to coat the chicken with the marinade.
- Marinate in the refrigerator for at least 2 hours.
- Drain and discard the marinade.
- Grill, broil or sauté as desired.
Day 2: Pork Tenderloin
Serving Size: 8 ounces of tenderloin (equivalent of 2 palms sized)
Sides: Mixed salad greens and sliced tomato with 2 Tbsp balsamic vinaigrette dressing (be careful and measure)
Calories: 310 + 140 = 450 calories. If you want to cut 70 calories use apple cider vinegar and siracha on salad.
- 1 1/2 tsp ground cumin
- 1/4 tsp coarse kosher salt
- 2 tsp Splenda brown sugar
- 2 tsp chili-garlic sauce
- 1 1/2 lbs pork tenderloin, trimmed
- 2 tsps extra virgin olive oil, divided
- 2 tsp ground coriander
- It's important to brown the meat before roasting, since this cut cooks too quickly for the surface to brown and caramelize in the oven. (Grill enthusiasts may omit the stovetop browning and grill the tenderloins over medium heat, covered, for 20 to 25 minutes
- Preheat oven to 375° F (190° C). Line a baking sheet with foil.
- Mix Splenda, coriander, cumin, salt, chili sauce and 1 teaspoon olive oil in a small bowl to form a smooth paste. Rub the paste over the pork.
- Heat remaining teaspoon of oil in a large nonstick skillet over medium-high heat. Add the pork; cook, turning occasionally, until browned on all sides, about 3 minutes. Transfer to the baking sheet
- Roast the pork until just cooked through, 20 to 25 minutes (an instant-read thermometer inserted in the center should register 155° F (70° C)). Let stand, loosely covered with foil, for 5 minutes.
- Note: the chili-garlic sauce, a blend of ground chiles, garlic and vinegar, is commonly used to add heat and flavor to Asian dishes. It can be found in the Asian section of large markets (sometimes labeled as chili-garlic sauce or paste) and keeps up to 1 year in the refrigerator.
Day 3: Beanless Turkey Chili
Makes 4 servings.
Add side salad or steamed vegetables.
Calories: 300 per serving plus 70 + dressing
Chili with ground turkey and bell peppers.
- 15 oz canned whole peeled plum tomatoes
- 1 lb 99% lean ground turkey
- 2 tbsps avocado oil
- 6 cloves garlic
- 1 cup onions, chopped
- 3 large bell peppers
- 6 oz tomato paste
- Dice onions and bell peppers. Sauté in avocado oil until softened with crushed garlic.
- Add ground turkey and cook until turkey is browned.
- Purée whole plum tomatoes with tomato paste in a blender.
- Add tomato mix to turkey mix, adding a little water until consistency is right.
- Season to taste with salt, pepper, cumin, and chili powder.
Day 4: Thai Chicken and Rice
Makes 4 servings.
This is a very tasty Asian-inspired dish made with chicken and broccoli in a spicy peanut sauce.
- 3/4 cup green onions, chopped
- 1/4 tsp cayenne pepper
- 1 tbsp olive oil
- 1/2 tbsp white wine vinegar
- 1/4 cup dry & roasted salted peanuts
- 4 tsps minced garlic
- 1 medium red bell pepper
- 2 tbsps natural creamy peanut butter
- 2 1/2 cups broccoli florets
- 3 tbsps soy sauce
- 1 lb boneless skinless chicken breast
- 2 cups cooked brown rice
- 1 tbsp ground ginger
- Cook rice until tender. In a small bowl, stir together the soy sauce, peanut butter, vinegar, and cayenne pepper. Set aside.
- Heat oil in a skillet or wok over high heat. Add cut chicken, garlic and ginger, and cook, stirring constantly, until chicken is golden on the outside, about 5 minutes.
- Reduce heat to medium, and add green onion, broccoli, red pepper strips, peanuts, and the peanut butter mixture. Cook, stirring frequently, for 5 minutes, or until broccoli is tender, and chicken is cooked through. Serve with rice.
- Note: if you like it mild, use less cayenne, like it spicy, use more. If you're salt conscious, use low sodium soy sauce.
Day 5: Parmesan Crusted White Fish
Serving Size 6 ounces Tilapia (or fish of a different breed)
- 4 tbsp grated parmesan cheese
- 1/3 cup panko bread crumbs
- 1 cup white cornmeal
- 1/4 cup self-rising flour
- 2 large egg whites
- 1/4 tsp black pepper
- 1/2 tbsp basil
- 1/4 tsp salt
- 6 oz tilapia
- Pre-heat oven to 450° F (220° C).
- Sift flour, salt and pepper, and 1/2 parmesan together in one container.
- Sift cornmeal, bread crumbs, basil and other 1/2 of parmesan together in another container.
- Beat egg whites until frothy.
- Dip tilapia into flour mixture, then into egg whites, then into cornmeal mixture.
- Lay fillets flat on baking sheet or broiling pan sprayed with non-stick cooking spray.
- Place in oven and bake for approximately 20 minutes.
Day 6: Chicken Enchilada
- 2 1/4 cups quinoa
- 4 oz chopped green chilies
- 15 oz reduced-sodium black beans
- 2 cups red enchilada sauce
- 1 1/2 cups chicken breast
- 1 1/2 cups shredded Monterey jack cheese
- 1 tbsp chili powder
- 2 tsps olive oil
- 1/2 small onion, finely chopped
- Using 1 1/4 cup of water, cook quinoa according to package directions. Rinse and drain the black beans.
- Heat oven to 350 °F (175 °C). Spray an 8" baking dish with Pam.
- Heat a skillet over medium heat. Add oil and onion, cook 5 minutes or until onion is soft.
- Reduce to low. Add quinoa, chicken, black beans, green chiles, chili powder and enchilada sauce, stir to combine. Remove from heat.
- Stir in 1/2 cup of cheese. Transfer quinoa mixture to baking dish. Top evenly with remaining cheese.
- Bake 10-15 minutes.
- Turn oven to broil. Placing baking dish about 5 inches from broiler, broil 1-2 minutes or until cheese is golden and bubbly.
- Remove from broiler and serve.
Day 7 : Cheat Meal
Follow the normal breakfast, lunch, and snack guidelines.
THE CHEAT MEAL for Dinner. For dinner, you can cheat with alcohol, dessert, pasta, potato, etc. Whatever you desire but don’t gorge yourself.
The cheat meal will help you reward yourself and it is also helpful for tricking your metabolism.
Most people, once they see how easy it is to follow day 1-6 continue to recycle the process for many months at a time. This provides something that is doable and consistent.
Remember, fat loss is a slow tedious process. It takes consistency. Your goal realistically should be to take off 6-7 pounds a month. At the end of 2 months, that is almost 15 pounds! At the end of 6 months that’s over 40 pounds.
Good luck and don’t be afraid to write us with your success. And a few pics would be great as well!
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