December 29, 2017
30 Day Lean has been designed as a 30 day kickstart diet plan.
To follow this plan you should follow the below instructions however make sure you read all of this blog to ensure this plan is right for you.
To succeed you need to be well prepared for the next 30 days. You will need to prepare your shopping, lunch boxes, sleep, training, social nights out etc and absolute value must go to how you eat if you really wish to succeed on this kickstart eating plan.
- For the first 14 days on this eating plan you will simply be eating only protein (meats/fish/eggs/plant based protein such as lentils and quinoa) and green veggies for breakfast, lunch and dinner. If the food is not a PROTEIN or a GREEN VEGETABLE then it is not part of your nutrition for these 14 days.
- On day 15 you are allowed a cheat meal where you can eat whatever meal you choose. It is up to you if you choose this meal to be breakfast, lunch or dinner.
- From day 16 to day 29 you are back to eating only protein and vegetables. However this time you can eat any coloured vegetables you wish plus dark coloured berries such as raspberries.
- On day 30 you can have another cheat meal where you can eat whatever meal you choose. It is up to you if you choose this meal to be breakfast, lunch or dinner.
- After day 30 you must then move to a a more gradual weight loss plan (go back and look at the diet styles for ideas).
- PLEASE NOTE THIS STYLE OF EATING SHOULD NOT BE FOLLOWED FOR MORE THAN 30 DAYS.
Theoretical reasons for this eating plan are to give your insulin receptors a chance to rest and become more sensitive, also to give your digestive system and immune system a rest from potential food intolerances. The reality is that eating higher than usual amounts of protein and being restrictive for a short period of time will lead to a calorie deficit with less hunger and less muscle loss than is common in a hypo calorific diet.
Most people tend to lose 1-4kgs (depending on the current weight of the person) on this plan depending on the volume of food they eat of course, body fat drop is between 1-5% depending on compliance, lifestyle factors and genetic potential.
1.) Protein rotation
This is a key aspect to minimising any immune system response to the foods you eat. Rotating the protein type daily may possibly help to lower inflammation in the body. It may be easier 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 Lamb etc. Include 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. This is based on the principle of rotation diet plans, which have been used to help people with IBS.
2.) Cook with coconut oil, butter, ghee and 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 many vegetables?
Eat as much as you like, however if losing weight is your only focus then restrict your intake to <40gs carbs daily. If you do decide to try <40g of carbs daily then you should take in some additional fibre in the form of a supplement. Remember 40g of cabbage is not 40g of carbohydrate as you have fibre and other constituents of the vegetable, thus eat plenty of vegetables in general. Different vegetables will have different carbohydrate levels. As a simple rule, eat as much veg as you like.
You can drink water, herbal teas and black coffee. Drink plenty of water, at least your body weight in kgs multiplied by 0.033. This will give you a guideline as to how much water in litres to drink. Aim to drink plenty of green teas, cinnmon teas are welcome also!
To optimise your results we would advise certain supplements. Note none of these supplements are essential. A calorie deficit is essential to lose weight, but to help drive as much fat loss as possible two supplements to consider are Fish Oil and Carnitine.
If you are going for the extreme low carb option of <40g of greens daily then we strongly advise you take a fibre supplement as <40g daily of green is likely too low an intake of fibre to deal with such an increased intake of animal protein for many people and may adversely impact on toilet habits. 2gs of fibre with water in the morning and 2g with water in the evenings should help. Choose a fibre blend with no added sugars or sweeteners.
6.) Two hour window and sleep.
Try to get to bed and asleep by 11pm every night. Have a 2 hour fast before bed. You're protein goal is the most important thing to aim for daily. If you don't hit your protein goal, don't panic, just try again tomorow.
7.) Can you eat fruit?
Fruit is a nutritious amazing food source. However during this specific kick start we are aiming to have no fruit if possible or minimal fruit. If you are absolutely desperate have a handful of think skinned fruits like cherries or berries.
REMEMBER THIS DIET IS NOT TO BE FOLLOWED FOR MORE THAN 30 DAYS.