Connect with us

DIET

Lose fat quick and safe on this 20 day detox fat loss diet!

Published

on

Disclaimer: the author is no longer a certified nutritionist and has not been a certified nutritionist since the mid-2000s. Use these diet guidelines and meal plans at your own risk.

To spare you from having to read this entire post to learn the premise, here is a quick summary of the Project Shred Diet:

 

  • A PDF that you can print out, containing meal plans that you can easily follow.
  • A strict diet used to lose fat in 21 days.
  • A guideline for your post-diet lifestyle eating habits.
  • A detox diet used to clean out your system of processed garbage.
  • A higher protein diet to potentially allow muscle gains while losing fat.
  • Input from no less than 2 certified sports nutritionists.
  • I personally tried it, and it works!
  • Skip all the bunk and check out the meal plans.

Judging by a recent Swole Poll, most Project Swole readers want to build muscle – 53% to be exact. However, 33% of you are looking to lose fat and I’d wager a guess that at least 50% of the muscle-builders will, at some point, switch their goals to losing fat. Therefore I can say that if you are one of the 60+% of Project Swole readers that will eventually want to lose fat, then this article is for you.

The Project Shred Diet is, in fact, a diet plan that you can follow for the recommended 21 days or longer. There are 7 days of carefully planned out meals – 3 full meals and 2-3 optional snacks per day. Each of the 7 days can be switched and swapped around as you prefer. To get the most benefit try to hit all 7 days before repeating. Some food substitutions can be made within reason. I’ll tell you all about the rules in a moment.

The Project Shred Guidelines

These guidelines don’t need to be followed exactly as listed, but to reap the most benefits from this diet they should be followed closely.

  • Drink plenty of water. 
    8 – 8oz glasses a day should be consumed anyway, when following a healthy lifestyle.
  • Standard Meal schedule.
    Unless you are attempting the Project Shred Diet as an Intermittent Fast, meals should occur on the following schedule:

    • Breakfast 6:00 a.m. – 9:00 a.m
    • Snack 10:00 a.m. – 11:00 a.m.
    • Lunch 12:00 p.m. – 2:00 p.m.
    • Snack 3:00 p.m. – 4:00 p.m.
    • Dinner 5:00 p.m. – 6:30 p.m.
    • Snack 7:00 p.m. – 7:30 p.m. (NO LATER)

    * NOTE: You might notice the final snack should be eaten before 7:30pm. You do NOT want to eat anything any later than 8pm at the absolutely latest.

  • Intermittent Fasting Meal schedule.
    If you are attempting the Project Shred Diet as an Intermittent Fast, meals should occur on the following schedule:

    • Breakfast 12:00 p.m. – 1:00 p.m.
    • Snack 1:30 p.m.
    • Lunch 2:00 p.m. – 3:00 p.m.
    • Snack 4:00 p.m.
    • Dinner 5:00 p.m. – 6:00 p.m.
    • Snack 7:30 p.m. (NO LATER)

    * NOTE: You might notice the final snack should be eaten before 7:30pm. You do NOT want to eat anything any later than 8pm at the absolutely latest.

    Why Intermittent Fasting? Because the fasted state does something to your physiology that just makes your body burn fat like crazy. You don’t want to fast for a whole day, but for 66%-75% of the day.

    So many people have had awesome results with I.F., if you haven’t tried it yet, give it a shot.

    Check out the I.F. category on Project Swole: Intermittent Fasting

  • Exercise.
    You must work out at least 3 times per week. Be sure to keep your work outs safe. Pay attention to how your body feels.

    • Weight training workouts should last no longer than 45 minutes.
    • High intensity cardio sessions should last no longer than 25 minutes.
    • Endurance cardio sessions should not be used, but if you insist, they should last no longer than 40 minutes.
    • Stretching, yoga, active recovery, and neural adaptation training can be used as desired, but should still observe moderation.

    To maintain as much strength and muscle mass as possible, your goal is to lift heavy. You don’t want to burn yourself out with endless 12 rep bodybuilding sets. Werewolf Muscle or Strength Training are OK, Fat Loss for Men would work, and so would a plain old 5×5 routine. You should still attempt to break plateaus and set PRs. You may be losing fat, but your strength could increase due to the heavy training and healthy eating.

  • Caffeine use.
    If you must drink coffee, try not to drink it excessively. DO NOT USE SUGAR. Learn to drink it black or with half a shot of skim milk. In the interest of detox, I’d prefer you stay away from caffeine while using the Project Shred Diet, but I can’t even do it myself, so I’m not making it a requirement. There have been numerous caffeine studies revealing the performance and stamina benefits of consuming coffee, so this guideline is up in the air.
  • Do not cheat.
    This is a minimum 3 week plan so be strong in your convictions and DON’T CHEAT! That’s right, no cheating. That doesn’t mean you are allowed a cheat meal on Friday or Saturday night. No ice cream, no pizza, no candy. Follow the diet for 21 simple days if you want to get the full effect.
  • Keep progress logs.
    Record your weight when you start and only weigh yourself at the end of the week (Sunday morning when you wake up, for instance). Keep the weigh-in times consistent.Since you are working out, you may want to take your measurements to monitor them. It is not uncommon for you Not to lose weight due to increased muscle mass. DON’T GET DISCOURAGED! After all, it is not about how much you weigh it is about how great you look. If possible also jot down your percent body fat and take measurement of areas like neck, chest, arm, waist, thigh, and calf.
  • Keep a food diary.
    Keeping a food diary will help you to better understand portion sizes and the nutrition content of your foods. It is immensely helpful to jot down foods, portions, calories, carbs, fats, and protein content in a journal, for at least 3-4 week.
  • Supplements.
    You will eat enough protein during the diet, so you can put away your protein powders for a couple weeks. Here is a helpful list of vitamins to get. Again, these are supplements that you should take year round, regardless of your diet.

    • Multi-vitamin (covering basic RDA allowances)
    • Omega 3 (fish oil)
    • Vitamin E
    • Vitamin C

    The only supplement I would consider, is a post-workout shake. I recommend drinking a glass of milk after the workout while you are on this diet, but if you want to exchange your milk or a snack, for a half serving of post-workout shake, I can’t fault you.

  • Exchanging meals.
    Most meals fall between 350-450 calories. If you absolutely hate one of the meals listed, you may swap it out for an equivalent meal. Just try to adjust for added or lost calories by adding or skipping one of the snacks.Same basic rule applies to exchanging individual foods. Try to make sure the macro-nutrients and calories line up, within reason.Try to complete each of the initial 7 meals before repeating them again, although it is OK to randomize them.If you are really good about nutrition, you may be able to construct your own meals. Just be careful what you add. Try to keep any new meals restricted to the foods that are already listed.For the most part fruits and veggies are interchangeable, but be careful with avocados, which are really high in healthy fats.
  • Dealing with Different Body Types. How to calculating your calorie demands on Project Shred.
    This may be the most difficult part of the Shred diet. Currently the diet consists of a single calorie range – roughly 1500-1600 a day. That number will definitely be too low for some, and it could even be too high for others. Until I can develop an app to automate the process, you are going to have to figure out the calories on your own.

    So here is what you are going to do:

    1. Weigh yourself. Let’s say our example athlete weighs 220 lbs.
    2. Estimate your goal weight. Our example athlete has been lazy lately. He knows he needs to get down to 185-190 lbs to be comfortable in his own skin. He wants ripped abs, so he’s going to choose 185 as his goal weight. It is even better if you know your own fat free mass, but since most people don’t have access to a 3-site caliper test or a handheld Omron, using your goal weight is the next best guess.
    3. Multiply your goal weight by 13. Our athlete ends up with 185 x 13 = 2405 calories. This gives us a somewhat accurate metabolic rate – the number of calories your body burns each day performing low intensity general daily tasks.If you want to know where I’m getting 13 from, through the years it has consistently given me a fairly accurate basal metabolic rate (BMR) for clients. Sometimes we figure out what the client’s fat-free mass is, by first checking the body fat percentage. In lieu of complicating life for those trying out Project Shred, I am telling you to use your goal body weight in the calculation, rather than your fat free mass. Not an intermediate goal weight, mind you – your final ultimate goal weight.
    4. Subtract 500 calories. Our athlete subtracts 500 from 2405 and arrives at 1905 calories. This is the maximum number of calories that our athlete should consume each day on the Project Shred Diet. Dieting at this calorie deficit should singlehandedly result in a minimum weight loss of 1 lb of body fat per week.
    5. Adjust your meal plan. Since most daily calorie totals are between 1500-1600, our athlete is going to have to add between 300-400 calories each day to prevent losing weight too quickly. These additional calories should come from a couple extra snacks, or doubling up on a serving size here and there to make up the difference.
    6. For really small people. If your goal weight x 13 is less than then daily calorie count, simply forgo one snack or cut a portion size in half to make up the difference. For example if you are a tiny woman and your goal weight is 110 lbs, then your daily calorie allotment will be about 900 calories. (Of course this is probably too few calories, so you might want to bump it up to about 1100. Sometimes subtracting 500 calories is overkill.)The point is, you probably need to cut out all snacks in order to meet your calorie requirement. A better solution would be to cut down your servings of pasta, meat, fish, eggs, and fruit by 50%, rather than just eliminating all of your snacks.

The Meal Plans

Everything is here in this easy to print and read PDF.

Of course, by downloading and using this diet plan, you also agree to do so at your own risk, and you agree that you will not hold me responsible for anything that happens to you or your body by following my advice or my meal plans. I was once, but I am no longer, a certified sports nutritionist. That is all. Good luck!

 

Continue Reading

Title

HEALTH1 month ago

Viagra for Bitcoin – is it real?

The real story behind America’s most-prescribed treatment for erectile dysfunction is anything but sexy. In fact, its origins are a...

HEALTH3 months ago

Ways to treat the anxiety naturally

Treatment of anxiety syndrome is a pressing issue for modern medicine. Panic attacks, obsessive thoughts, anxiety, which cannot be conquered...

HEALTH3 months ago

Reap More Benefits By Purchasing Zithromax Online

Zithromax is an antibiotic. It is used to take care of several types of infections which are caused by the...

HEALTH3 months ago

Genetic testing for cancer, is it important?

Genetic testing helps very much in predicting the risk of a particular disease in your body, the disease may vary...

FITNESS & EXERCISE3 months ago

Scared Of Being Bankrupted? Here’re Some Tips To Handle Medical Debt!

Medical debts are some of the main reasons behind most bankruptcies. Even though people have medical insurance, they end up...

FITNESS & EXERCISE3 months ago

5 Things to Know About the Detox Program

Alcohol addiction one of the serious problem in which your body learned to depend on alcohol. One of the most...

FITNESS & EXERCISE3 months ago

Ways to Choose the Right Health Insurance

If you are looking to buy a new health insurance plan, there are a few things you must keep in...

Uncategorized3 months ago

The Role of a Hospice Nurse

Hospice nurses have a very crucial role to patients in a hospice bearing in mind that the patients have terminal...

HEALTH3 months ago

What Shouold You Know About Various Heart Problems?

The heart is considered as a muscle of the human body. It needs a sufficient amount of blood supply in...

HEALTH5 months ago

Brand-Name Medications vs. Generics

We often use different medications to manage various health problems, but today we have more options to consider if compared...

Blog Categories

Copyright © 2018 Viosanhealth.Developed by Cheap Inc