Saturday, 11 June 2011

My Diet Plan to Strip Fat from Belly Area, by John J Foster - 6 Week Plan

Flat Belly Diet! Cookbook
I thought I would share my plan with my blogers - I have used this many times when the need arises and all other methods - exercise etc is not working plus it cleanses out the system and kick starts your system.

OK Here is the plan........

The diet kicks off with a two-week programme of nutritionally-packed home-made protein shakes. In the first week, they target the liver, reducing its load by banning toxins like caffeine and alcohol and by encouraging it to give up its accumulated fat reserves so it can function normally again.

The shakes are based on the principle that high levels of protein send a signal to the brain and cells that you've been nourished. Basically, you feel full despite the fact that you haven't consumed many calories.
The shakes also contain leucine, an amino acid found in meat, thought to accelerate weight loss. Leucine also helps prevent or slow the loss of lean body muscle which often occurs with rapid weight loss. (What dieters often don't realise is that you actually need muscle in order to burn calories.)

Controversially, the shakes contain saturated fat in the form of coconut milk or double cream. The authors claim this is because saturated fat has been shown to help the liver metabolise and burn any fat collected there.

Following these guidelines in the first two weeks will be enough to reset your metabolism, reduce your insulin levels and purge the liver cells of much of their fat. Once the liver is clear and working properly again, you'll be on the road to maximising the amount of abdominal fat you can lose from both around and also within the organs.

The second part of the plan, which lasts another two weeks, is high protein but low carb. This provides your body with lots of high-octane fuel but very few carbohydrates, and is designed dramatically to reduce insulin levels so the body learns to be more sensitive to it.

Once you get your insulin levels working effectively, it helps clear sugar from the blood, so boosting fat-burning, discouraging fat storage, and further speeding the removal of fat from the liver cells.

There is no limit on fat: in fact, meals should be fat-rich to boost your metabolism.

The final two-week stage remains high protein, but re-introduces just enough carbohydrates to ease your body into its new equilibrium.

WARNING: If you are on medication, consult your GP before starting this plan, as the diet can have a dramatic blood-pressure and blood-sugar lowering effect.

THE SIX-WEEK PLAN

WEEKS 1 & 2: RULES
 Have three protein shakes a day (recipe below).

 Have just one meal a day, combining protein with fruit and vegetables low in starch and sugar (see suggestions).

 You are not allowed alcohol, caffeine, or unnecessary medications, unless prescribed by your GP.

 Drink plenty of water.

 Get seven hours' sleep a night.

 Add a little salt to your diet (to restore fluid balance).

 Take a multi-vitamin and mineral supplement, ideally one aimed at the over-50s, plus 400mg of potassium magnesium (to replace lost minerals and prevent tiredness and muscle cramps) every day.

 You eat only the one specified meal (no dairy) and the three shakes - nothing else.


POWER UP! PROTEIN SHAKE
 180ml (6 fl oz) water

 2 tbsp double cream or premium coconut milk

 2 scoops low-carb whey protein powder

 2 tspns leucine powder; 10-12 ice cubes

 1-2 tspn low-calorie sweetener (opt)


Place all ingredients in a blender and blend until smooth. The shake can be infinitely varied by using different-flavoured protein powders (usually available in vanilla, strawberry or chocolate), substituting cold decaf coffee or low-cal drinks for the water, throwing in a handful of frozen berries instead of ice, and switching sugar-free flavoured syrups (caramel or hazelnut,for instance) for plain sweetener.
MEAL OPTIONS

Eat only one meal a day, whether at breakfast, lunchtime, or in the evening. For example:

BREAKFAST: Omelette made with 3 large eggs, 30g butter, 3 tbsp mixed peppers, 1 tbsp chopped onion with bacon or 2 tbsp cheese and tomato slices sprinkled with salt.

LUNCH: Grilled chicken breast with mayonnaise, mustard, pickle or ketchup; 1 small orange.

DINNER: Grilled steak with 6 spears of roasted asparagus drizzled in olive oil, cauliflower puree (with butter, cream cheese and double cream), 5 baby carrots; 75g fresh strawberries with whipped cream.
WEEKS 3 AND 4: RULES


 Go back to three meals a day with unlimited meat and eggs (at least one 3oz-4oz portion per meal). See menu choices below.

 Meals should be fat-rich but contain no dairy (apart from butter in cooking and a splash of milk in coffee).

 Choose only low-carb fruit and vegetables (eg berries and leafy greens).

 Avoid grains (wheat, corn, rice, oats) and flour, or starchy veg or pulses (potatoes, beans, peas).

 You are allowed alcohol; enjoy a glass of wine, half a pint of beer or 1 shot of spirits twice a week; and caffeine; you can have 2-3 cups a day (ideally black).

 You can start taking medications again - but as infrequently as possible.

 Take 4-5 tsps of leucine (the amino acid powder you put in protein shakes) every day to help preserve lean body tissues (either as capsules or mixed with water).

 Keep taking the vitamins, drinking water and maintain your salt intake.

 If hungry, eat more fat and protein (not vegetables).

MEAL OPTIONS

BREAKFAST: Hard-boiled eggs (as many as you like) and smoked salmon slices with half a fresh tomato, salted and drizzled with olive oil; OR eggs fried in butter with crisp bacon (unlimited) and

75g (2½ oz) cherry tomatoes.

LUNCHES: Burgers (unlimited) and crisp bacon, between two crunchy lettuce leaves instead of a bun, half an avocado, 1 slice tomato; OR rotisserie chicken with green salad.

DINNER: Grilled salmon steak with 5 roasted asparagus spears; OR lamb and red pepper kebabs with 50g (1"oz) salad leaves and vinaigrette dressing.

WEEKS 5 AND 6
By now you should have lost quite a bit of weight (20lb is not unusual) and your blood cholesterol and triglyceride levels will be substantially improved. (If you still have weight to lose, alternate the first and second phase weekly until your target weight is reached.) The hardest work is over and now it's time to learn how to eat to maintain your newly slender silhouette.
RULES

 Eat as much meat, fish and eggs as you like.

 You can now eat full-fat dairy products (cheese, yoghurt, cream).

 You can drink alcohol in moderation (2 drinks per day but not every day).

 Continue to take vitamin supplements as nutritional insurance.

 Start eating starchy vegetables and grains, but in limited quantities (no more than 12g of net carbs as grains per day - to work this out, subtract the fibre grams from total carb grams). This

means eating only one portion of any of the following: 1 slice bread (6-7g); 40g (1 1¼ oz) cooked rice (10g); 170g (6 oz) cooked porridge (10g); 1 large handful plain popcorn (5g); 50g (1and 3/4 oz) cooked potato (9g); ¼ baked potato, including skin (9g).

As long as you stay slim, you can increase your carb intake until your weight starts to creep back. The more active you are, the more carbs you can tolerate.
Most people stay slim on 60g-80g of net carbs a day. But beware cakes, pies and biscuits. A single bagel, for instance, contains about 36g of carbs, but it would take 92 asparagus spears, 800g of broccoli or 9 tomatoes to equal that. It's a bonus that the foods that keep you lean also keep you healthy.

MEAL OPTIONS

BREAKFASTS - smoked salmon scramble (3 eggs, 30g cream cheese, 60g smoked salmon, chopped, half tbspn chopped onion, tomato and capers) with 85g (3 oz) cherry tomatoes and 85g (3oz)
melon cubes.

LUNCH - Hot dog with bun (or switch the bun for an orange), half a cup coleslaw.

DINNER - stir fry of pork and vegetables (50g of vegetables), 240ml (8oz) miso soup, 60g berries with whipped cream.

After this 6 weeks you can relax and enjoy normal diet if weight creeps back on just utilise the shakes in place of one or two meal to correct it .
 
But the best is to have around 6 small meals a day not 3 big ones. drink lots of water.

2 comments:

linziana said...

INTERESTING... :)

John J Foster said...

Hi Linziana,

One week in and already 1 KG lighter, best is not felt hungry once.

Thanks for your comment as always
regards John

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