What You Want and How You're Going to
GET It
Let's cut to
the chase, okay? You want to lose fat,
and you want to lose it
quickly.
That's what
EVERYONE wants…and you know what? You deserve it.
Fact is, you shouldn't HAVE to be forced to
struggle through a weight loss program, losing weight at a snail's pace and hoping that the scale might move from
week to week. And it really doesn't HAVE to take years or even
months to achieve significant fat loss results.
Instead, you
can see results, safely, in a matter of
days when you put science
to work for
you.
And that's what The 7 Day Rapid Fat Loss Diet program does for you. It gives you a systematic rapid fat loss plan
to follow that is based on the science of
metabolism, and shows you how to work WITH your metabolism to achieve sizable,
visibly obvious fat loss results quickly…in a matter of days.
Sure, you CAN lose fat slowly…but why in the
world would you do that if you have a safe, science-based way to achieve rapid
fat loss without damaging your metabolism and without the fear of rebound weight gain?
I know… makes
no sense for you to go the slow route.
So don't settle.
Instead, put this easy-to-follow one week fat loss plan to work for you
today. It's backed by science and gives
you a foolproof method to achieve the results you're after…quickly.
And just so I'm clear, this is NOT a "crash and burn" diet program in which
you'll lose a bunch of weight quick only to gain
it back just as quickly the moment you return to your regular eating plan.
No, this program works WITH your metabolism to avoid the pointless rebound weight gain
that so many programs leave you destined to experience… and when done correctly,
you can be sure that your lost weight will stay lost— permanently.
Should I do this program for 7 Days or 14
Days?
Well, that's up to you, but the program can be
easily repeated a second time for even more profound results. If you have more than 10 pounds to lose, then
I would recommend that you perform the program for 14 days. In 2 weeks time,
you
will absolutely experience substantial, visibly noticeable results. [Menu]
The 4 Types of Days
Within the setup of The 7 Day Rapid Fat Loss Diet plan you will find 4 different types
of days. They are listed below:
1. Cheat Day
2. Fast Day
3. Shake Day
4. Carb Day
In just a minute we’re going to go over the
specifics of each type of day, but let's quickly take a look at the entire week
in chart form and also talk about the two
types
of meals you'll be using throughout the week.
The 7-Day Rapid Fat Loss Diet Weekly
Outline
The style of diet day is highlighted in orange under
each day and the recommended
workouts
are highlighted in yellow Workout
recommendations are given in the Exercise
Nutrient Timing and Two Types of Meals
On Carb Days
and Shake Days you’re going to see two different types of meals
listed:
1. Protein + Fat (P+F)
2. Protein + Carbs (P+C)
All meals include protein, but certain meals
avoid high levels of carbs and others high levels of fat. Why?
The
reason is two
fold. First, by
avoiding combining fat
and carbohydrates in significant amounts
in a single
meal, we avoid
what I refer
to as “the
deadly combination” when it comes to fat storage – high levels of
insulin and fat in the blood simultaneously.
Insulin, secreted after ingesting any
substantial amount of carbohydrate, is your body’s primary “storage”
hormone. Naturally, having high levels
of fat and insulin in the blood at the same time (resulting from simultaneous
carb and fat intake) is the exact opposite
of what you want when it comes to avoiding
fat storage.
Secondly, this type of meal set up allows us to
eat carbs earlier in the day when insulin
sensitivity and carbohydrate
tolerance are at
their peak, while
avoiding them in the later hours when these things naturally decline.
For
this reason, Carb
Days and Shake
Days will start
with P+C meals
and transition to P+F meals later in the day.
The Cheat Day
The
week begins with
a Cheat Day
to boost levels
of your body's
primary fat burning hormone,
leptin, and prime
the body for
optimal fat burning
over the course of the next 7
days.
While there are no major restrictions on the types or quantities of food
you eat
each day, there are a few loose “guidelines” to adhere to:
Eat the foods
you crave without feeling guilty
Don't get technical and start your Cheat Day at 12 a.m. on Sunday
morning; start when you normally wake up on Sunday
Don't set the alarm for a very early time; start when you normally wake
up on Sunday
Don't stuff yourself; eat until you're
satisfied, not to the point of discomfort
Don't skip
meals holding out for a single feast; eat throughout the day
Don't consume alcohol; one beer is fine, but alcohol consumption works
against what we are trying to accomplish hormonally with the Cheat Day
Other
than the above
loose guidelines, you
can eat whatever
you want. And you’ll be happy to know that over the
course of the last 7 years, no matter which way
we’ve tested it,
the “eat-whatever-you-want” approach
works best from a
results standpoint than any other more restrictive or controlled approach.
Summary: Eat
liberally throughout the day without stuffing yourself. This is a critical part of the science of
the program, so do NOT skip it.
The Fast Day
The purpose of the Fast Day is to create a
massive calorie deficit while the
body is super primed to burn fat, and that’s exactly why it’s positioned after
a leptin- boosting Cheat Day
and then again
after two other
days with substantial carbohydrate intake.
On these days you will consume only fluids
(non-calorie beverages in moderation are
OK, but water
should comprise the
majority of your
fluid intake) while strategically supplementing with
Branched Chain Amino Acids (BCAAs) to offset and prevent any breakdown of
muscle.
Maintaining
your calorie burning
lean muscle is
a critical part
of keeping your metabolism high
as you rapidly
lose fat, otherwise
you will subject
yourself to rebound weight gain.
Maintaining lean muscle tissue is also very
important in helping you achieve the end result you desire. When you lose the weight, you want to look
toned and defined NOT "skinny fat" (where your weight loss leaves you
looking skinny and frail with a pudgy "over-layer").
To put it in simple terms, BCAAs are the “best
part” of protein. So, if you were to
consume 10 grams of BCAAs, you’re essentially consuming 10 grams of protein,
only it’s “super protein”.
The guidelines for BCAA intake on this day are as follows:
Consume 0.15
grams per pound
of body weight split
over 6 doses
taken throughout the day.
So, for a 200 lb individual, they’d require 30
grams of BCAAs, split over 6 doses, or six 5-gram doses taken throughout the
day.
For a 150 lb individual, 22.5 grams of BCAAs, or
six doses of approximately 4 grams each taken throughout the day.
You get the point – 0.15 x Body Weight split
evenly over 6 doses throughout the day.
Now, the 0.15 g
per pound of body weight calculation
only applies to BioTrust
BCAA Matrix as it is literally more than TWICE as absorbable as any
other BCAA
product
due to its
use of 3
distinct forms of
BCAAs that target
3 different absorption pathways.
NOTE:
To ensure you
order the appropriate
number of bottles
for your body weight to last the duration of the 7-Day
program, or if you'd like to perform this
program
back to back for 14 days, the recommended quantities are below.
IMPORTANT NOTE: Please keep in mind that the cost of
buying the BCAAs is a replacement for the cost of the food you would normally
be eating on Fast Days. The daily
cost of
BCAAs supplementation is far
cheaper than the daily cost of food, so you’ll actually be spending less money over the course of the next 7
to 14 days by
following the 7-Day
Rapid Fat Loss
Diet to the
letter than if you
weren’t following it.Just some up
front perspective that makes it easier for you to go ahead and purchase the
necessary tools to ensure you get the best result. You may
do the program
without using BCAAs,
but realize that
performing intense exercise on a fast day will put you at risk for
muscle loss and rebound weight gain without them. Also, any other BCAA product other than BCAA
Matrix will require double the
dosage to achieve the same result, and
while you may choose another brand, we can't speak for the quality and purity
of those products like we guarantee at BioTrust.
Other
than the BCAA
supplementation, it’s zero calorie
fluids only for the Fast Day.
Again, you may consume flavored non-calorie beverages, but water is the
recommended beverage of choice.
NOTE: For
those concerned about possible hypoglycemia resulting from activity performed
during the short-term fast, please realize that it is extremely unlikely to
occur given that glycogen stores will be maxed out from the previous day’s
cheat day or carbohydrate intake. That
said, if you have any symptoms of lethargy or dizziness, please stop your
exercise and consume a small snack if necessary.
There are two Shake Days each week. The first comes after the first Fast Day and
then the second is the last day of the week.
I have strategically placed these Shake Days at these points within each
week for a couple specific reasons.
First, on the day after a Fast Day, it allows
you to transition from the Fast Day back
in to the
diet while maintaining
a great deal
of focus and
increasing adherence. The fact
that you know the scheduled diet for
this day only allows shakes makes it much easier to adhere to than if a wide
variety of food choices were made available again immediately following a fast.
Essentially, it’s a gradual transition back in to eating that works
exceptionally well
to keep you moving forward instead of stumbling backward.
In addition to that, it’s also a fairly low-calorie
day teamed up with some strategic exercise to further move you along the
continuum of your fat loss goals. This
is also the reason we end the week with a second Shake Day.
On
this day you
will be consuming
calories based on
your current body
fat percentage (according to the following
chart) and with a macro
breakdown of
Morning
shakes will be
protein + carb
(minimal fat), and
afternoon/evening shakes will be protein + fat (minimal carbs).
Breakfast
Shake (P+C): Protein
Powder + fruit (blended) Mid-morning Shake (P+C): Protein Powder + fruit (blended) Lunch
Shake (P+C): Protein
Powder + fruit (blended)
Mid-afternoon Shake (P+F): Protein Powder + oil or nut butter (blended)
Dinner Shake (P+F): Protein Powder + oil or nut butter (blended)
Shake Day Sample DailyTimeline
7:00 am – Breakfast
Shake (P+C)
10:00 am – Mid-morning Feeding (P+C)
12:30 pm – Lunch
(P+C)
3:00 pm –
Mid-afternoon Feeding (P+F)
6:00 pm – Dinner
(P+F)
Extra Virgin Olive Oil, Hemp, coconut oil,
almond butter, or Udo’s Choice Oil is recommended for Protein + Fat
shakes. If you prefer to take the oil or
nut butter separately, as opposed to mixing them with the shakes, it is OK.
The highest quality protein I can recommend for use on the Shake Day is:
BioTrust® Low Carb™
The Stevia®
Sweetened, Cold-processed, Time-released, Certified
Hormone-Free
Protein Supplement
of the 7Day
Rapid Fat Loss Diet, as well as
the daily pre- bed meal, and especially
on Shake Days.
It’s made from cold-processed, Certified
Hormone- Free whey protein,
milk protein, and
micellar casein (instead of
the high-temperature
processing that other manufacturers use, severelydegrading protein quality). It is
also a true time-released protein with equal parts
fast- and slow-digesting proteins to increase
absorption and provide a steady flow of amino acids and nutrition to your body
for up to 8 hours.
NOTE:
To ensure you
have the appropriate
number of containers
for your personal needs
to last the
duration of the
7-Day program, or
if you'd like
to perform this program back to back for 14 days total, the recommended
quantities
are below.
IMPORTANT NOTE: Please remember that
each shake replaces
a meal for only a couple bucks (there aren’t many
healthy, nutrient rich meals out there that cost a
couple dollars), and
make the food-cost
of each day
substantially cheaper.
The
supplements I recommend for use with The 7 Day Rapid Fat Loss Diet are as
follows:
BioTrust BCAA Maxtrix (for fast days; see chart for quantities)
BioTrust Low
Carb (for shake
days and daily
use; see chart
for quantities)
1
BioTrust IC-5 (for use with
all carb-containing meals;
improves carb tolerance)
1
BioTrust AbsorbMax (take one capsule
with every meal
for superior digestion)
1 BioTrust LeptiBurn (our brand new scientifically
researched fat burning hormone support supplement)
More
information is provided
in the Supplementation Program
section
of this document.
Summary: Consume three protein and carb shakes in the morning followed by
two protein and
fat shakes in
the afternoon (macro
breakdown of 40/25/35
–
P/C/F).
The Carb Day
The Carb Days of the program are strategically
inserted to stimulate your body's natural
production of various
fat-burning hormones while
keeping your metabolism happy
after sustaining several
lower calorie days.
Essentially, the purpose of this
day is to give your body a break from the low calories, allowing it to
“recover” while still losing fat.
On Carb Days you will be consuming calories based on your body fat
percentage
(according to the following chart) and
with a macro breakdown of 30% protein,
40% carbs, and 30% fat.**
Consume
5 meals on
this day, 2
Protein + Carb
meals and 3
Protein + Fat meals.
Ideally, it is
best to exercise
in the morning
to take advantage
of the heightened calorie burn
for the entirety of the day, with your P+C meals coming in the morning after
exercise and your P+F meals following later in the day
Acceptable
Carbohydrate Choices
Legumes:
kidney beans, black beans, black-eyed peas, lima beans, red beans,
marrowfat peas, chickpeas, pinto beans, butter beans, navy beans, lentils
Fruit:
apples, oranges, apricots,
peaches, pears, grapes,
kiwi, mango, watermelon, honeydew,
cantaloupe, rhubarb, plum,
pineapple, papaya,
grapefruit, grapes, blueberries,
strawberries, blackberries, raspberries, cranberries, cherries
No-sugar added
apple sauce
Plain Greek
Yogurt, Organic Milk (also a protein source)
Other
Vegetables: artichoke, beets, pumpkin,
rutabaga, squash
Sprouted grain
bread (Ezekiel bread), rice bread, spelt bread
Other Grains:
barley, basmati, quinoa,
sprouted grain tortilla
wraps
(Ezekiel wraps)
Oatmeal, oat
bran
Sweet potato,
yam
Wild rice,
brown rice
Couscous
Pasta – Spelt
pasta, rice pasta, or sprouted grain pasta (Ezekiel brand)
New potatoes
Peas, Parsnips
Bananas
Ideally, the bulk of carbs in P+C meals should
come from legumes and fruits and a small amount of the starchier carbs listed
toward the latter part of the list.
Limit grain products to once per day if at all.
Acceptable
Protein Sources
Beef (steak,
ground beef, jerky, etc)
Cottage Cheese
Deer/Venison
Eggs (whole or
whites)
Finfish
(salmon, tilapia, haddock, mackerel, tuna, bluefish, herring, etc)
Ham (fresh)
Lamb
Milk protein
powders (whey and/or casein)
Pork
(tenderloin, chop, etc)
Shellfish
(scallops, shrimp, clams, oysters, crab, lobster, etc)
Skinless
Chicken (breast, thigh, wing, etc)
Turkey
breast
Acceptable Fat Sources
Dairy
Butter
Cheese
Cottage Cheese
Cream
Fat-containing Meats
Beef
Chicken (dark meat)
Duck
Lamb
Pork
Fish
Anchovies
Bluefish
Herring
Salmon
Mackerel
Sardines
Tuna
Oils
Coconut Oil
Extra Virgin Olive oil
Flax-seed oil
Marine/Fish oils
Udo’s Choice Oil Blend
Hemp Oil
Raw Nuts
Almonds
Brazil Nuts
Hazelnuts
Peanuts (in moderation)
Pecans
Walnuts
Other
All Natural
Peanut Butter (in moderation)
Almond Butter
Avocado/Guacamole
Flax seeds (ground)
Eggs
NOTE: Because some protein sources are also ample
sources of fat, they are listed under both the acceptable proteins and fats
lists.
Free Veggies
Asparagus
Broccoli
Brussels
Sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard Greens
Cucumber
Eggplant
Fennel
Green Onion
Leek
Lettuce – any
type
Mushroom
Okra
Onion
Pepper, Bell
Radish
Snow Peas
Spinach
Tomato
Zucchini
*Free Veggies can be added to any meal or consumed as
a snack throughout the day on any day except Fast Days.
When To Measure
Measurements should be taken prior to
beginning the program and then again at
the end of the week, the morning after the final day—that’s it.
Do not—I
repeat; do NOT—weigh yourself daily.
Due to the fluctuations in food intake throughout the
7 day period,
you will absolutely
experience significant fluctuations
in water balance throughout
the week causing
daily measurements to
be all over
the place.
With this program, daily scale readings mean
nothing. What we are concerned with is
consistent, week to week progress, and that
is assessed by taking
consistent weekly measurements.
One more
time: stepping on the scale daily will do nothing more than break your focus
and cause unnecessary stress and worry (which will in turn slow progress)—don’t
do it.
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