Diet Phase 1 (first 21 days)

2011 Client Transformation Nutrition Guidelines

Basics of any successful fat loss program:

1. Create a caloric deficit.
2. Trick the body into thinking it is being overfed, while creating a caloric deficit. Eat every 3-4 hours. Doing this increases your metabolism.
3. Stay well hydrated. Aim for at least one to two liters of cold water per day. Drink non-caloric beverages like water and green tea. Steer clear from “diet” drinks as the artificial sweeteners will slow down your weight loss progress. When you consume artificial sweeteners your body reacts the same way as if you were consuming “real” sweets. Artificial sweeteners also increase sweet and carbohydrate cravings.
4. Eat plenty of protein (essential amino acids).
5. Consume essential fatty acids. For one of the best on the market due to its Krill oil content, one that is small in size and easy to swallow, and one that will not give you dreaded “fish burps,” see: http://anytimefitness.getprograde.com/essential-fatty-acid.html
6. Consume a basic multivitamin/mineral, fruits, vegetables, and greens supplement. See: http://anytimefitness.getprograde.com/ and select the appropriate one for your gender. Another product I really like is: https://www.athleticgreens.com/v2/index.php this product is a powder that you mix with water. You DO NOT need to take both. Either select the pill form or go with Athletic Greens. Athletic Greens must be refrigerated after opening.
7. Consume most of your calories in the form of lean protein, essential fats and vegetables.
8. Recognize that this plan is a low carbohydrate plan and that a low carbohydrate plan is essential if maximal fat loss is your goal.


The Diet

The First 21 days is basically lean proteins and green vegetables only. This eliminates all processed and refined carbs from the diet and helps us to drop body fat quickly and break psychological/cravings issues with carbohydrates.

A simple way to think of this first 21 days is as a “Green Faces” diet. Meaning the food has to have had, or going to have, a face, or grow out of the ground green or you can’t eat it. Exceptions: Whey Protein and Post Workout Shakes.

It is very important to eat enough total calories by eating more protein, fats, and vegetables. If you simply eliminate processed carbohydrates you will be left starving and lose lean muscle.

You must eat four to five meals a day and have a good source of protein at each meal and drink plenty of water. Be very strict and follow the tips below.

“Green Faces” Tips:

1. Strive to only eat the foods that are on the recommended food chart.
2. Make this a balanced diet by eating a wide variety of foods.
3. Try to eat different foods per day.
4. Eat whole, natural foods. Stay away from any processed foods. Eat organic when possible. I signed up at: http://urbanacres.wordpress.com/co-op-style-produce/.
They are located right here in the neighborhood on the north side of Davis by Clinton.
5. Eat protein at every meal and eat a mixture of different proteins. Never eat carbohydrates alone as a meal or a snack.
6. Eat at least 4 meals per day. Eat something every 3-4 hours and ALWAYS eat breakfast.
7. NO dairy products are allowed. Eggs are permitted.
8. Carefully pick your carbohydrates. Choose from the “recommended food chart.” Only Green Vegetables.
9. NO bread or refined carbohydrate consumption.
10. Use fats and oils freely.
11. Stay away from alcohol. It acts as a poison to your body. Your body must detoxify it and neutralize its adverse effects. It is a simple sugar and will wreak havoc on your metabolism. 21 days; you can do it!
12. Limit caffeine to no more than 2 cups per day. This includes coffee and tea. Always eat protein with caffeinated beverages.
13. Drink plenty of water.
14. Avoid or minimize sugar as much as you can
15. Take a whole foods multivitamin supplement and an essential fatty acid supplement (see recommendations above) to supplement this plan.

AVOID:
-Candy, soft drinks, beer, wine, or any other alcoholic beverage, sugar
-Avoid fried or microwaved foods
-Avoid eating carbohydrate foods without protein
-Avoid margarine, hydrogenated oils or fat substitutes
-Avoid roasted nuts/ raw nuts are okay
-Do not overcook meat, or eat blackened, charred meat
-Do not overcook vegetables

*These recommendations are intended to improve your nutrition and lifestyle. This diet is intended to help you learn how to make proper choices and change your current habits. This diet will improve how you look and feel and will create a strong foundational nutrition background for you to follow once the contest is over. I realize I could have made a simple diet based only on shakes and specific meals to get us through the 12 week contest and to get good fat loss and body composition results. However, eating in that manner is not realistic for the long run and will inevitably lead to burnout, cheating, and nutritional deficiencies. By learning how to pick and choose what you eat, what to purchase at the store, and what selections to make while dining out you will be able to continue on healthfully after the contest.
3 week “Green Faces” Phase recommended foods:

PROTEINS: you must have ONE at every meal.
Beef Chicken Duck
Bacon Fowl Goose
Kidney Liver Lamb
Spare Rib Pork Chop Turkey
Veal Wild Game Shellfish-shrimp, crab, lobster
Salmon Tuna Any Fish
Eggs Ham Cod
Flounder Halibut
Protein Shake
Recommended shakes: For an almost no carb and gluten free shake see:
http://anytimefitness.getprograde.com/protein-powder.html
Another low carb shake to consider: http://www.t-nation.com/productInfo.do;jsessionid=81165D2E96C13046C6DAB82C85E6E53A-he.hydra?id=525024
Both are high quality shakes and taste great.

CARBOHYDRATES- Only Green Vegetables
Eggplant Squash Broccoli
Asparagus Spinach Collard Greens
Romaine Lettuce Zucchini Brussel Sprouts
Cabbage Cucumber Celery
Leafy Greens Green Peppers Green Beans
Peas Tomato Green Beet
Cauliflower Mushroom Onion
Artichoke

FATS- Use freely
Olive Oil Almond Oil Flax Oil
Peanut Oil Sesame Oil Sunflower Oil
Walnut Oil Coconut Oil

Any and all spices are recommended to add flavor and variety to your meals.

How do I start?
First eliminate all processed foods and breads from your home. Give unopened items to a shelter. If they are in your house you will eat them.

What to do with your choices?
Easiest choice: grab a pan, drizzle some oil in and cook your meat, add veggies when meat is almost done.
Use a slow cooker: add some oil, a broth base and some water, add your meat, add your veggies. Viola! Pick one day a week: preferably Sunday to prepare, chop up veggies, cook additional meat.
Purchase a cookbook that follows these guidelines closely and get cooking. Does cooking take time? Yes. Can you make the sacrifice to watch 30 min. less of TV a day, or stop surfing the internet for a little while, or put down your favorite book to feel better, look better and live a happier more fulfilling life? Seems like little to sacrifice for all that we have lost due to our modern lifestyles.
Recommended cooking and recipe resources:
1. http://www.amazon.com/Paleo-Diet-Cookbook-Breakfasts-Beverages/dp/0470913045/ref=sr_1_1?ie=UTF8&qid=1294507342&sr=8-1
2. http://www.amazon.com/Primal-Blueprint-Cookbook-Grain-Free-Gluten-Free/dp/0982207727/ref=sr_1_2?ie=UTF8&qid=1294507342&sr=8-2
3. http://www.amazon.com/500-Low-Carb-Recipes-Snacks-Dessert/dp/1931412065/ref=sr_1_7?ie=UTF8&qid=1294507342&sr=8-7
4. http://www.amazon.com/200-Low-Carb-Slow-Cooker-Recipes/dp/1592330762/ref=sr_1_11?ie=UTF8&qid=1294507342&sr=8-11

Importance of keeping records

In order to ascertain success in this contest it's important to keep records of your daily food and beverage intake. This can be done in one of two ways: 1) You can write everything down. Keep a little notebook handy or use your notes section on your smartphone. Record what you eat & drink, how much, and at what time of the day. OR 2) Use your smartphone and take a quick picture of everything you consume and label the pictures with the date and time; you can get more detailed if you would like. This little exercise will amaze you and keep you honest. Save your logs and pictures and send them to me for review. I will use them to isolate areas you can improve. Tracking your daily intake will also help us set specific dietary goals for you to hit along the way for the greatest positive change in your health and physique.