Perfect Balance 14 Day MEAT AND GREENS Fat Loss Kickstart Nutrition Plan :- For almost anyone wishing to lower their bodyfat, I advise the following 14 day nutritional plan. To succeed you need to be well prepared for these 2 weeks. You will need to prepare your shopping, lunch boxes, sleep, training, social nights out etc and absolute value must go to how yo eat if you really wish to succeed. The 2 weeks is simply eating only Meats/Fish and Green Veggies. If not MEAT/FISH or a GREEN VEGETABLE then it is not part of your nutrition for these two weeks. The reason for this eating plan is to give your insulin receptors a chance to rest and become more sensitive, to give your digestive system and immune system a rest from potential food intolerances. Most people will lose 1-4kgs depending on this plan depending on the volume of food they eat of course ( I tend to find people tend not to eat enough, and the bodyfat drop is between 1-5% depending on compliance, lifestyle factors and genetic potential. Key Points:- 1. Protein Rotation - This is a key aspect to minimizing any immune system response to the foods you eat. Rotating the protein type daily will help to lower inflammation in the body. I find it easy to stick with one protein source for that entire day then change the following day. For example Day 1 Chicken, Day 2 Beef, Day 3 Fish, Day 4 Buffalo, Day 5 Lamb. Have as many different protein sources as possible, and try to leave 4 days at least before having the same protein again, thus if you have chicken on Day 1, do not have chicken again until Day 5. 2. Cook with Coconut Oil, Butter, Beef Tallows, Ghee, try to avoid Vegetable Oils. Olive Oil and various vinegars are allowed as a dressing to your salads and vegetables, in fact they are encouraged. 3.) How much Protein? This is where most people get a shock. Find your weight in Pounds (Multiply your weight in Kgs by 2.2!) If you are 80kgs then you are 176lbs. Multiply your weight in pounds by 2.5 (Male) or 1.5 (Female) to give your protein goal. Thus an 80kg man - 176x2.2 = 387g of Protein daily Thus 8kg Woman - 176.1.5 = 264g of Protein Daily. Remember 1kg of Beef is not 1kg of protein! As a general guide Protein makes up about 22% of animal protein sources. Thus 100g of chicken/beef/venison will give you 22g of protein. Thus for an 80kgs Male you are aiming for around 1.7kgs of Meat eaten daily, and for an 80g female 1.2kgs of Meat/Fish daily. Although I have been quite specific, please do not get obsessed by this, it is a guideine and generally most people do not or cannot eat enough protein during this eating plan. The goal is aiming at building muscle and losing fat. If you are only interested in weight loss, then simply lower the protein goal by 33%.. UPDATE - In all honesty few people hit the protein goal or get anywhere near it. The point is to minimize muscle loss. Dont panic however if you dont hit the protein goals, just stick to the Meat and Greens. 4.) How much Green Veggies? I am generally easy on this, eat as much as you like, however if losing weight is your only focus then restrict your intake to
Posted on: Tue, 05 Nov 2013 20:20:02 +0000
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