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What is the diet’s objective?

• Burn fat fast without losing muscle
• Give your body few enough calories that it will need to feed off its own fat stores, but eat enough protein to keep your nitrogen balance highly positive so that your body does not consume its muscles (to any significant degree)

Who is this diet for?

• This diet was developed for people who are looking to lose a little body fat (drop from 16% to 13%).

How long does the diet last?

• The diet should be maintained for 7 to 14 days

What foods are part of the diet?

Obviously there is more to this thing than JUST protein shakes and cottage cheese

Food List

• Protein Shakes (Whey powder + Milk or Water)
• Cottage Cheese – 1% or 2% MF
• Eggs – Fried (in oil or low fat margarine) or hard-boiled
• Tuna (no mayo though – yogurt/tziki/non-fat sour cream)
• Yogurt (low or non fat)
• Apples, bananas, orages, grapefruit, etc – only in the morning or well in advance of bed
• Vegetables (lettuce, tomatoes, peppers, carrots etc – no overly high fat veggies like avocadoes)
• Water – lots! But at least 1 hour before easting or 2 hours after as it slows digestion
• Milk (white 1% or skim, chocolate milk is allowed after a workout or run)
• Coffee – no cream or sugar, only milk (don’t add coffee to your diet, but don’t feel like you have to give it up)
• Beans (kidney/black/lima/chick peas ect.)

What level of exercise is required by the diet?

• Obviously, the more the better
• The purpose of the exercise is to assist in burning more calories than you consume
  • This can be achieved through diet alone, but if you cut your calorie intake too significantly, your body will go into “starvation mode” and you wont be able to lose weight
• Exercise with weights (or pushups/chinups) 3-7 times a week
• Jog/Bike/Walk (light cardio) 2 – 4 times a week

Is this diet healthy?

• Not really, it’s pretty hard on your system, but it lasts for such a short time (7 – 15 days) that it’s not an issue

Putting it together:

Stick to these pointers and you’ll be set

• You don’t need to focus on cutting calories too hard – that will happen on its own
• You cannot eat carbs anytime close to going to bed (within 3.5 hours of bed time)
• Try to fill up (not stuff yourself, just get to a point where you are not hungry) on high protein, low fat foods – avoids carbs (especially those from sugar) at all times other than breakfast (eat oatmeal at breakfast)
• Going to bed starving is the worst! If you are hungry at bed time (to the point where it is going to make it tough to fall asleep) eat an egg and some cottage cheese – both of these foods contain lots of slow release protein that will feed your muscles through the night.
• Protein is the best, carbs are MUCH worse than fat – stick to high protein, medium fat, low carbs
• Remember you are creating a calorie deficit while preventing your body form going into starvation mode