25
Sep
2019
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28 Day Healthy Fat Loss Guide

This plan is a short term 28 day healthy fat loss plan designed to get detox your body from unhealthy foods, balance your hormones and kick start your fat burning! In order to get the best results you must follow the plan precisely. If you eat any refined or unhealthy carbs/sugar or alcohol then you will need to start the plan from day one again as this will compromise the results.

PHASE ONE – Weeks 1 & 2

The first 2 weeks you will eliminate all carbohydrates except low carb vegetables. Fruit is high carb so this is not allowed in the first 2 weeks either, below I have listed foods to avoid in the first 2 weeks.

By 2 weeks in, you should have already lost a decent amount of weight both fat and water weight and your body has now effectively adapted to burning fat for fuel.

IMPORTANT NOTE. It is critical you don’t eat any carbs during the first phase because if you do then you will have to start from the beginning again.

You will need to eat 6 small meals a day that consist of protein, fats and vegetables. Forget your typical foods you eat at each meal as its important to stick to the foods on the plan. The effect of such meals will be non existent hunger and faster fat loss.

Having frequent meals is IMPORTANT as it will balance your hormones helping to combat cravings and improve energy.

 

THE RULES FOR PHASE ONE

  • No Alcohol

  • No processed foods including processed meats such as ham and sausages.

  • No carbs: Bread, Rice, Pasta, Potatoes, Sugar, Corn (sweetcorn) Peas and Beans

  • Drink 1-2 glasses of water as soon as you wake. Aim for 8 glasses per day or more

  • Drink 2 cups of green tea per day

 

MUST HAVE SUPPLEMENTS

  • Good quality multivitamin.
  • Good quality fish oil or vegan omega oil blend.
  • Good quality probiotic.
  • OPTIONAL – L-carnitine which is a fat burning aid.

BENEFITS YOU MAY EXPERIENCE

By following this program correctly you can expect to see: – A reduction in body fat and weight – Improved energy levels – Improved mental focus – Better quality sleep – Reduced stress levels – Hormonal balancing – Improved digestive health – Improved mood – Glowing skin and brighter eyes – Increased metabolic rate – Decreased bloating

TEMPORARY SYMPTOMS YOU MAY EXPERIENCE

During the healing and detoxification phase it is natural you may suffer some symptoms as toxins are excreted from your body such as: – Headaches – Lethargy – Joint and muscle pain – Bloating – Flu-like symptoms – Irritability – Difficulty sleeping – Weakness – Cravings – Nausea – Constipation – Diarrhoea – Gas

WEEK ONE

BREAKFAST ||  MONDAY – WEDNESDAY – FRIDAY – SUNDAY

  • 3 egg omelette with peppers, onions, spinach, mushrooms, tomato.

BREAKFAST ||  TUESDAY – THURSDAY – SATURDAY

  • 70g full fat Greek yogurt, 2 tbsp protein powder, 10g toasted flaked almonds

LUNCH ||  MONDAY –  FRIDAY

  • Lemon and Italian herb salmon fillet with broccoli, asparagus, ½ an avocado, cauliflower, carrots

LUNCH ||  TUESDAY – THURSDAY – SUNDAY

  • Turkey steak seasoned with chilli and jalapenos with mixed leaf salad with ½ an avocado and olives

LUNCH ||  WEDNESDAY – SATURDAY

  • Chicken breast marinated with course grain mustard with steamed vegetables drizzled with 1tsp olive oil and squeeze of lemon.

DINNER ||  MONDAY –  FRIDAY

  • Turkey Chilli with Cauliflower rice and mushrooms

DINNER ||  TUESDAY – THURSDAY – SUNDAY

  • Steamed cod with cauliflower mash and steamed seasoned greens. Drizzle with garlic oil and lemon juice.

DINNER ||  WEDNESDAY – SATURDAY

  • Chicken and vegetable stirfry

YOU HAVE 2 SNACKS PER DAY – Use these snack options throughout the 28 days.

  • Organic nut butter (cashew/almond/hazelnuts) with celery or cucumber sticks to dip into 1 tbsp nut butter
  • 1 hard-boiled egg
  • 1 fillet of smoked mackerel
  • 15 walnuts or almonds
  • 30g 70% dark chocolate
  • Protein shake

WEEK TWO

BREAKFAST || MONDAY – WEDNESDAY – FRIDAY – SUNDAY

  • Sliced Chicken/Turkey breast with baby spinach and 15 walnuts

BREAKFAST || TUESDAY – THURSDAY – SATURDAY

  • Smoothie. 200mls unsweetened almond milk, 1 scoop protein powder, 1 tbsp nut butter and 2 tbsp full fat yogurt.

LUNCH || MONDAY –  FRIDAY

  • Tuna and egg salad dressed in balsamic vinegar and olive oil

LUNCH || TUESDAY – THURSDAY – SUNDAY

  • Chicken breast seasoned with chilli and lime with steamed vegetables and 15 walnuts

LUNCH || WEDNESDAY – SATURDAY

  • Salmon fillet with spinach and watercress salad with 1tbsp full fat dressing

DINNER -||MONDAY –  FRIDAY

  • Chilli Tuna steak with garlic, green cabbage, asparagus, green beans topped with 2 tbsp toasted pine nuts

DINNER || TUESDAY – THURSDAY – SUNDAY

  • Skin ON roasted chicken breast with broccoli or asparagus and spring greens

DINNER || WEDNESDAY – SATURDAY

  • Steak strips and vegetable stirfry

 

 

PHASE TWO – Weeks 3 & 4

On the first day of week 3 you can eat whatever you want and then the next day you will start a low carb meal plan again. In weeks 3 & 4 I have introduced some fruit which increases the carbohydrate ratio. It is still important not to eat any of the carbs listed before.

 

WEEK THREE

BREAKFAST || MONDAY – WEDNESDAY – FRIDAY – SUNDAY

  • 2 slices of bacon and 2-3 scrambled or poached eggs and 1 apple

BREAKFAST || TUESDAY – THURSDAY – SATURDAY

  • 70g full fat Greek yogurt, 2 tbsp protein powder, 60g blueberries

LUNCH || MONDAY –  FRIDAY

  • Chicken salad with olive oil and balsamic vinegar and 15 walnuts.

LUNCH || TUESDAY – THURSDAY – SUNDAY

  • Baked salmon with vegetables and ½ avocado.

LUNCH || WEDNESDAY – SATURDAY

  • Tuna (in spring water) salad with 10 – 15 olives and 1 tbsp full fat salad dressing

DINNER || MONDAY –  FRIDAY

  • Roasted chicken drumsticks with vegetables and salsa.

DINNER || TUESDAY – THURSDAY – SUNDAY

  • Tomato and basil soup with 100g chicken breast

DINNER || WEDNESDAY – SATURDAY

  • Steamed cod and vegetables drizzled in 1 tsp coconut oil and lemon juice

WEEK FOUR

BREAKFAST || MONDAY – WEDNESDAY – FRIDAY – SUNDAY

  • 2 Chicken sausages with 1 grilled tomato and ½ avocado

BREAKFAST || TUESDAY – THURSDAY – SATURDAY

  • Smoothie. 200mls unsweetened almond milk, 1 scoop protein powder, 1 tbsp nut butter and 2 tbsp full fat yogurt.

LUNCH || MONDAY –  FRIDAY

  • Garlic and chilli prawns with spinach and rocket salad with 1tbsp full fat dressing

LUNCH || TUESDAY – THURSDAY – SUNDAY

  • Tuna, spinach and mangetout salad with 1 boiled egg and 1tbsp full fat dressing.

LUNCH || WEDNESDAY – SATURDAY

  • Carrot and coriander soup with 100g grilled chicken or fish

DINNER || MONDAY –  FRIDAY

  • Dill and lemon baked salmon with steamed green beans and spring greens

DINNER || TUESDAY – THURSDAY – SUNDAY

  • Pan fry in coconut oil lemon chicken with asparagus, garlic, and herbs

DINNER || WEDNESDAY – SATURDAY

  • Beef, ginger, cashew nut and broccoli stir-fry cooked in coconut oil

 

 

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