Women’s Weight Loss Challenge Diet Plan
**Immediately upon waking, you are to drink a 6–8-ounce glass of water with 2 tablespoons of fresh lemon juice, if this could be hot or warm water, it is better. If not just drink it at room temperature. Total daily consumption of water per day needs to be at least 64 ounces. The goal would be to try to consume 1 gallon of water per day.
Meal #1 Breakfast: 7:00am
- ½ cup of egg whites
- 1 whole egg – fresh farm raised would be best.
- 1 cup of vegetables
- ¼ cup nuts or seeds: almonds, sunflower seeds, etc.
Meal #2 Snack: 10:00am
- Protein shake (25 grams of protein – 1 scoop)
- Handful of nuts – ¼ cup walnuts, almonds, sunflower seeds etc.
- 1 cup vegetables
Meal #3 Lunch: 1:00pm
- 2-4 ounces portion of lean meat: chicken breast, fish, turkey
- Salad or vegetables – at least 1 cup
- If you choose a salad, you can have 2 tablespoons of salad dressing.
Meal #4 Snack 4:00pm
- 2 tablespoons of almond butter or peanut butter
- ½ -1 piece of fresh fruit – Granny smith apples are the best.
- ½ – 1 cup of grapes, cherries, etc.
Meal #5 Dinner: 7:00pm
- “Lean and Green Meal” 2-4 ounces of lean meat
- 1-2 cups of vegetables
Meal #6 Nightly Snack:
Only if you are hungry and need to have something to hold you over until morning. Example, deli turkey rolls, Mozzarella cheese and 4-6 brown rice crackers.
******We will continue this diet regimen until you reach a plateau, and your body stops burning body fat. Then we will perform a carbohydrate loading meal once per week. We will continue this approach until you stop losing weight/burning fat once again and then we will do the carbohydrate loading meal twice per week – every third night. The purpose of this is to re-fill our glycogen stores and to help spike your metabolism. We are purposely saving that carb load meal for the last meal of the day, so the carbs get absorbed and used to re-fill the muscle and liver glycogen levels, rather than being burned off as energy.
One of the issues with constantly following a low carb/low calorie diet is that your metabolism slows down as your body gets accustomed to the food intake. This is why a lot of overweight people are not huge eaters, but they have conditioned their bodies to get fat and then they hold onto that stored body fat through poor eating habits and slows metabolisms.
This carb loading meal also serves as a motivational treat as well. The cream of rice with berries or sweet potato with butter tastes so good when you are used to eating protein and vegetables for all your meals. So just in knowing that once and up to two nights per week we have a little indulgence in some tasty/healthy carbs to help make the diet easier to follow.
**Women’s Weight Loss Carbohydrate Loading Meal**
Once per week, on a designated night we will perform a carbohydrate loading; this will replace Meal #5. This carb-loading meal will consist of all the following:
- Bowl of cream of rice or oatmeal with blueberries
- 1 large Sweet potato/yam with butter
- 2 tablespoons of almond butter or peanut butter
**You will perform this once per week for Women’s Weight Loss until you reach another plateau and then we will perform it twice per week or every third day. Once you plateau again, we will begin to cut your portion size down. That is why it is so important to measure our meals.
