Drop 10 lbs in 21 Days

As the Summer fast approaches once again, many are taking the time to start a weight loss program and slim down by picking up their exercise routine and cleaning up their eating ha bits. The desire to shed between two and two-in-a-half pounds a week is back with a vengeance. Can you do this and still be healthy at the same time? Yes! If you follow this meal plan. This diet is set up to be done in 3 week increments, so if you want to lose more weight then take some time off and pick it back up in a few weeks.

This plan is set for you to lose 10 pounds or more in the next three weeks while retaining as much muscle as possible (some muscle loss can be expected).

1. Be Consistent

If you really want to optimize your weight loss in the next 3 weeks you'll really have to keep yourself in check and be consistent. If you already follow a lean diet that consists of lean chicken breast and grilled fish, and eat plenty of fresh vegetables, you should have an easy time adapting to this nutrition program. The one big draw back of this diet is the lack of food choices. You will find that on this eating plan you will be eating meals on a schedule each day for a week at a time, while the menu options and calories will change each week. Even though you will find this diet to be a little boring on the menu you will find the metabolism boost that you get will make up for it. So make a choice to stay consistent with your nutrition and exercise plan and you lose that ugly fat fast.

2. Eat everything on the plan

On this diet you will be eating 5-6 meals a day spaced roughly every two-and-a-half to three hours. Additionally you will be allowed to choose from 4 snack options to keep you from falling off track. The snacks were added to make sure you do not fall below 1,100 calories a day. You will have to follow this diet to a T if you want to see the best results. To help keep you motivated you may want to consider having a visual motivator around. Try hanging your favorite bathing-suit up that may even be a little to small to where you will see it everyday to remind you to stay on track. This diet plan is made to keep your metabolism revved up by consistently eating the right amounts of carbohydrates, proteins, fats and water. Not only will your metabolism be burning at a higher rate but you will find that you will fuller throughout the day. By the second week you may feel energy drained due to the accelerated rate that your body is burning fuel, so remember to keep up your energy levels with eating snacks regularly. During the first week you may find that you are not hungry when it comes time to eat your next meal, but don't put off eating your next meal. Putting off meals and mistiming will result in a slower metabolism. Falling off track only wastes precious time and getting back on track is sometimes harder than one thinks. Instead eat your meals on a regular schedule without fail and pretty soon your body will begin to burn more efficiently. Soon your body will start telling you that it's time to eat every 2-3 hours. If you find that you are still hungry and it is before your next meal is planned, it is important that you eat one of the snacks approved.

3. Eat the right foods

Eating a clean diet that consists of lean protein choices is the key to burning fat. So make sure for the next 3 weeks you only eat what is on the menu. To kick start your metabolism, there are certain fruits and vegetables that work better than others. Some vegetables are harder to digest and you should avoid them, such as broccoli, carrots, and cauliflower even though they are full of vitamins and minerals, they will slow digestion. When your main focus is weight loss you should be eating foods that are high in iron like spinach, asparagus and zucchini. They seem to be a better choice especially for a woman's system. When you feel like a piece of fruit, your best options are ones that offer easy portion control like apples, oranges, and bananas.

4. Water!

The Standard eight glasses of water a day has become an issue among diet enthusiasts . You should let your thirst tell you when you are thirsty and how much you will consume per day. Unless you are very active, you will be required to drink even more. Studies show that water is more than a way to hydrate, but also improves the function of your metabolic furnace which dictates the rate at which your body burns fat. Most of us do not drink enough of it, especially when trying to lose weight. By increasing your consumption of water to one-ounce per every pound of body weight, you will be helping your body to work more in your favor by moving along nutrients and riding your body of more fat at a faster rate. To some it seems like a lot of water to drink in a day so get ready to have to use the bathroom often until your body is used to the additional amounts. Space your water throughout the day by starting off with two in the morning upon waking, and two with each meal, following the last before going to bed.

5. Finally made it!

To make sure you follow your fat loss plan, keep with you the following information "Your Keys to Success." which will help to keep you motivated. After you have finished the three week plan, return to a more rounded clean-eating diet to help you keep the weight off. Try to find new recipes that can be found on the Internet so you are not board of the same repetitive meals everyday.

By following these guidelines to the T you will be able to max out your fat-burning potential within the three weeks of this diet plan.

• clean out your fridge to rid any temptation of eating foods not permitted.
• Try to eat the same time everyday so you will teach your body to function consistently.
• Drink enough water everyday to help your body digest food and rid itself of toxins.
• Try to prepare food ahead of time. Make enough chicken breast to last a few days, cut vegetables and make meal-sized portion and keep them in baggies so they are easy to grab when running out the door.
• Make sure you eat all food that is expected in this plan. You want to make sure you stay within the calorie range provided each day.
• Eat every 2-3 hours, making sure to eat 5 to 6 meals a day with snacks permited in between.
• Because your body will feel sluggish, back up on your training levels a bit. Reduce the amount of weight you use and the number of sets you normally do. Make sure you keep up with your training but do not go full- force so you will avoid putting extra training stress on it.
• Avoid being hungry at all cost. Eat your snacks.
• Avoid artificial sweeteners. Some say it makes you even more hungry.
• Lastly, do not continue this diet past the 3 weeks. If you stay on this diet to long your body will start to metabolize your muscle tissue.
  

As you metabolism begins to speed up, you might find you are getting more hungry. Instead of falling off the wagon then try to eat these snacks to get you through the feeling of being hungry. By eating these in addition to your regular diet, you will help yourself not to quit and keep your metabolism maxed out.

• 12 raw almonds (85 cal)
• 1 med fruit, any kind (60-100 cal)
• 1 tbsp almond butter (100 cal)
• 1/2 cup unsweetened applesauce with 1/3 cut shredded wheat biscuit (let the mixture soak for a few minutes until soft. (90 cal)
  
• Meal Substitution: You may have a Whey Protein shake if you can't eat another oatmeal breakfast. Try adding some fresh fruit.

Meal 1- 3/4 cup Oatmeal, non instant and 1 Orange or banana

Meal 2- 1 apple

Meal 3- 1/2 cup rice, 4 oz skinless chicken breast or grilled fish and 1 cup summer squash, chopped

Meal 4- 2 cups celery, 1 tbsp natural almond butter

Meal 5- 6 oz. grilled fish, 1 cup zucchini, 1 cup asparagus and 3 cups salad

Meal 6- 1 cup mixed Berries

• Total fat- 20 g
• Sat fat- 5 g
• Sodium- 450 mg
• Sugar- 54 8
  
• Carbs- 135 g
• Protein- 94 g
• Iron 10mg
  

Plus- You can have 1 extra snack as needed during the day

Meal 1- 3/4 cup Oatmeal and 1 banana or orange

Meal 2- 2 cups raw celery or 8-10 cherry tomatoes

Meal 3- 1/2 baked potato, 4 oz skinless chicken breast or grilled fish and 2 cups steamed spinach

Meal 4- 2 cups celery or 1 bell pepper, 1 tbsp natural almond butter

Meal 5- 6 oz grilled fish, 1 cup zucchini, 1 cup asparagus and 3 cups mixed salad greens

• Total fat 22 g
  
• Sodium- 1,140 mg
• Protein- 79 g
  
• sugar 29 g
• carbs- 89 g
  
• Fiber 28 g
• Sat fat 3 g
• Iron 10 mg
  

Plus- You can eat 2 extra snacks in this week as necessary in the day

Meal 1- 1 egg, 3 egg whites and 2 cups mixed bell peppers

Meal 2- 2 cups raw celery, 1 tbsp natural almond butter

Meal 3- 4 oz skinless chicken breast or grilled fish, 1 cup summer squash, 1 cup asparagus' 3 cups salad and 1 tbsp low-calorie salad dressing

Meal 4- 2 cups raw celery, 1 tbsp natural peanut butter

Meal 5- 2 oz tuna, 1 cup mixed bell peppers

Meal 6- 6 oz chicken breast or grilled fish, 1 cup zucchini, 1 cup steamed tomatoes, 3 cups mixed salad

• Total fat-37 g
• sat. fat- 7 g
• carbs-78 g
• fiber-27 g
• sugar-42 g
• sodium 1,740 mg
  

Plus- You can have 1 extra snack when absolutely necessary

The meal plan in this diet are structured in a way to help ensure your body uses energy in the right way at the right time of day. The meals that are given early in the day are foods that are clean complex carbs, like oatmeal, rice, and backed potatoes which gives you the extra boost of enery you need for the long day ahead. The meals in the latter part of your day replace the complex carb by giving you carbs that are high-water content which contain fiber, and will help to fill you up and aide you to better digest your food in the latter hours of the day.