In trying to save myself from the strange moment when someone says... "I really should drop 10 before the shoot." I've asked a good friend and nutrition expert Richard Morris to address the subject of quick weight loss for all of us. If you have any further questions please feel free to contact Richard Morris @ 480-227-0172.
He is the owner of SLING nutrition. Enjoy.
Ok, so it’s two weeks before the photo shoot and you’re wondering if it’s too late to drop a quick 10. There are two options….
#1) Starve yourself. (Which is very dangerous and unpleasant)
OR
#2) Actually trick your body by eating and drinking more than usual for a short period, then restrict your calories (carbohydrates) just before the big shoot for a quick weight loss. (Safe and effective)
Many of today’s diets lower your caloric intake to extreme lows, sending the body into what is called “starvation mode.” This type of dieting decreases your energy levels and fat burn. Because your energy comes from the food you eat, you must first increase your energy and fat burn by increasing your food intake, and then we will take away some food (energy) for a quick and safe weight loss.
Here’s how it works:
I have included a shopping list of excellent food choices to get you through these next couple weeks. If you want your weight loss to be permanent then continue to eat these foods even after your photo shoot.
(Insert shopping list here)
Days 1-5: Increase fat burn
Complete each of the following assignments the first five days before moving on
1) Drink 96-128 oz of water per day. Drinking plenty of water will assist in flushing out excess fat and cleansing the intestinal tract. Yes, you will defiantly be using the bathroom more!
2) Eat 6 xs per day. Breakfast, snack, lunch, snack, dinner, snack. Eating frequently throughout your day is the best way to increase the metabolism and fat burn. Now what you eat is the key.
Below I have developed sample meals and snacks that you can use to aid yourself in this weight loss process.
3) Do 20-30 mins of cardio first thing in the morning on an empty stomach. Eat directly after!
Rule of thumb: After eating each meal and snack, you should be hungry within 2-3 hours. If you are not hungry within three hours, your portions are too large. If you seem to be hungry again just an hour or less after you eat, your portions are too small.
Breakfast: Super Shake. If you don’t like this shake, you made it wrong!
Snack1: Choose one fruit plus one carbohydrate from the shopping list. My favorite is to mix in a ½ cup of dry oatmeal and my favorite fruit (blueberries) in a bowel of yogurt.
Lunch: 1 carbohydrate + 1 protein of your choice from shopping list. My favorite is a steamed, medium sweet potato with a touch of honey and a 4-6oz chicken breast with broccoli.
Snack2: 1 carbohydrate + 1 Protein + 1 fat from shopping list. My favorite is an Ezekiel tortilla with a couple pinches of grated cheese. Put in microwave for 35 seconds and enjoy. You can flavor with your favorite salsa. Also have a serving of veggies of your choice with this snack.
Dinner: 1 protein + 1 fat + 1 vegetable from the shopping list. My favorite is a chicken, salmon, or tuna salad with chopped up broccoli and almonds. Choose the salad dressing of your choice but don’t go too crazy with the ranch or other high fat dressings!
Snack3: about 1-2 hours before bed a small portion of protein is ideal.
Ideas: Protein drink (The best protein shake is the Pure Advantage brand at Sprouts. Get the flavor of your choice)
Days 6-11: Carbohydrate Cycle 1
Now that we have increased your energy over the last five days, we can begin to take some fuel (energy) away by tricking your body with the carbohydrate cycle phase. This typically works better if you do it for a longer period, but that’s not an option right now with the shoot just around the corner! So here we go…..
1) continue to drink 96-128oz of water a day
2) continue to eat 6x per day
3) On days 6, 8, and 10 you will restrict your carbohydrate consumption after 2:00PM. On these days, you will notice your energy levels drop slightly after 2PM. On days 7, 9, and 11 you will stick to the diet recommendations I gave on days 1-5. On these days your energy will remain relatively steady throughout the day.
4) Do cardio first thing in the morning on an empty stomach. Eat right after!
Days 6, 8, and 10:
Breakfast, Snack1 and Lunch are the same.
Snack 2: 1 protein + 1 fat + vegetables from shopping list
6oz chicken breast/ Handful of almonds chopped up in salad
Dinner: Same
Snack3: Same
Days 12-14: Carbohydrate Cycle 2 (The challenge)
1) continue to drink 96-128oz of water a day
2) cardio!
So we’ve tricked your body once, let’s see if we can get away with it one more time. Here you are going to do the exact same thing you did on days 6, 8, and 10.
The night before and day of the Shoot: Go back to eating like you did on days 1-5. Eat the foods that make you happy!
Understand this... And tomorrow I'll post the Super Shake recipe. Mark.
Here is the plan above in a downloadable format.
Download 10_day_plan..doc
