This is Part 1 of a 3 Part “Summer Slimdown” Series:
- Part 1: [YOU ARE HERE] Optimizing Your Diet For Rapid Fat Loss
- Part 2: Your Nutritional Insurance Plan & Strategic “Cheat Days”
- Part 3: Fat Loss Workouts For A Toned Summer Body
I’m feeling very out of sorts this morning…
You see, I normally head down to Starbucks to write these articles for you but today when I walked into the one I normally go to I saw it had been completely renovated.
My favourite spot by the window is gone, replaced with “bar-style” seating and long tables.
It looks nice, but different.
Anyways, I suppose I’ll get used to it. Let’s get into today’s article…
As promised we’re going to kick off your 6 Step Summer Slimdown Blueprint today with the first 3 steps.
Now, keep in mind, this is supposed to be a “short term” solution for you.
A 14-21 day system to get the last few pounds of fat off before summer officially kicks off.
I wouldn’t recommend this exact plan for more than about 21 days, but with some small adjustments you could absolutely turn this into a long-term, lifestyle based plan that would look pretty similar to what I recommend to you normally.
So, let’s get started…
STEP 1: Figure Out Where You’re Starting
First of all we need to know where you’re starting.
Take some “before” photos. Jump on a scale and if possible get your body fat percentage figured out.
I’m not going to go too much into counting calories here, but if you want a general idea of where to be, take your BODYWEIGHT x 10
STEP 2: Base Your Meals On Good Fats, Protein & Vegetables
All of your meals for the next 21 days will be solely based on good fats, protein and vegetables. If it doesn’t fit one of those categories don’t eat it.
The only acceptable dairy would be some plain Greek yogurt or cheese occasionally.
Examples of good fat sources:
– Olive oil, coconut oil, unsalted butter, ghee, MCT oil, avocados, nuts/seeds, eggs, wild caught fish, fish oil supplement high in EPA & DHA.
Examples of protein sources
– Protein powder, chicken, lean beef (unless it’s 100% grass fed, then it doesn’t have to be lean), turkey, pork, wild caught fish, eggs, bison, duck, lamb. Basically anything that used to have a face 🙂
Examples of vegetables:
– Spinach, kale, bok choy, collard greens, broccoli, bell peppers, celery, cucumber, asparagus. Basically anything that’s GREEN and/or LEAFY
This is all you’ll eat for 6 days of the week (we’ll get to the 7th day tomorrow).
That means NO breads/pastas/rice/squash/potatoes/sweet potatoes etc. on these days.
If you want recipe ideas – Click here for 110 family friendly fat burning meals
This is fairly high fat (60-70%), moderate protein (20-30%) and low carb (5-10%) for 6 days of the week.
STEP 3: Skip Breakfast & Eat Until Satisfied
There are many benefits to incorporating some intermittent fasting.
For our purposes we’re interested in the hormonal benefits as well as calorie control.
This doesn’t have to be complicated, just don’t eat breakfast and then go about your day as you normally would.
Eat your meals as your normally would when you’re hungry and eat until satisfied.
If you want more of a “rule” to follow think of it like this:
Whenever you have your last meal before bed, don’t eat again for 12-16 hours.
So if you have your last meal at 8pm, you won’t eat again until sometime between 9am and 12pm.
Don’t overthink this. Just don’t eat breakfast and go about the rest of your day normally eating only the types of foods I laid out in Step 2. Eat when your hungry and eat until satisfied.
That’s your first 3 steps.
Tomorrow we’ll talk about what happens on the 7th day, what your workouts will look like and a nutritional supplement plan to make sure you’re body is getting everything it needs on a cellular level.
Fun times ahead!
For now, get started on Step 1 and start thinking about what kinds of meals you can make using the foods I listed in Step 2.
See you tomorrow for your next 3 steps!