28 Day Fat Loss Challenge

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1 28 Day Fat Loss Challenge Nutrition Guide by Tony Wood, CSCS Tony Wood Training All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the author.

2 The Breakdown Here is the entire program in a nutshell. Read on for more detail Eat 20% of your daily calories from carbs Eat 30% of your daily calories from protein Eat 50% of you calories form healthy Fats such as coconut oil, and other natural sources (no man made fats) It is highly recommended that you log everything you eat Calories should be 10x your body weight You will get 1 Cheat Night per week Eat the Right Kinds of Carbs Each day you will eat no more than 20% of your daily calories from carbs. This is only to be used for the 28 days, after that please increase your carbs to around 40% of your daily calories, and lower your fats to 30%. Too many carbs will raise insulin levels and make fat burning very difficult. In order to succeed on this 28 day plan you need to control your carb intake. Most of your carbs will be coming from vegetables on this plan. If you are used to eating many more carbs than is recommended on this plan, it may be difficult the first 3-5 days but after that you will be just fine. Protein is a Must Protein is crucially important on this program. Your muscles are made up of protein and water. Strength training will break down your muscles and it is essential that you supply them with enough protein to rebuild and repair on a daily basis. For this program we are sticking to 30% of you daily calories in the form of protein. Protein keeps you full longer than carbs which is a good thing on a fat loss program. See the food list for the best sources of lean proteins. Healthy Fats Only Eating fat doesn't make you fat. But when you're not eating the right kinds of fats things can go wrong fast. Our bodies and our brains need fat for proper function, so going low fat can be a big mistake. On this plan you will avoid anything that says it is hydrogenated or partially hydrogenated. You will be eating plenty of natural fat on this program. Things like coconut oil, avocados, nuts, seed and meats will be where you will get your fat from. See the food list for more.

3 Food Tracking Use a good app like or daily to log your food consumption. This way tracking your calories and macronutrients will be easy. I've used myself as have many of my clients in the past. There are ways to customize the ratios of carbs, fats, proteins (ask me if you need help with this send me an or message me on Facebook). There are smart phone apps for each of these online logging programs. Calorie Control For this program I have recommended 10 calories per pound of body weight daily (if you weigh 180 you eat 1800 calories, if you weigh 220 you eat 2200 calories). You may have a few slip ups here or there and go a bit higher in calories, but if the other guidelines are still followed (low carbs, high protein and eating a good amount of healthy fat) you should do just fine. Calorie Breakdown Based on Current Body Weight Adjust along the way as you lose weight 140 = 1400 calories per day 185 = 1850 calories per day 210 = 2100 calories per day 240 = 2400 calories per day Cheat Night This is one night where you do not have to follow any of the above guidelines. From 6pm until you go to bed eat whatever you want. Carbs and sugar are definitely okay on cheat night. Do not feel guilty and do not bother logging these calories. Enjoy it and then move on and get back on the plan. Cheat night helps in two ways. First, it keeps you from feeling deprived of never eating your favorite foods, and two, when your calorie levels get too low for too long your body starts to slow it's metabolism which shuts down fat burning. It's good for survival, but not good for fat loss. The cheat night tells your body calories are still high and too keep burning fat. Conclusion Do not complicate things. Follow the plan as it is written. Too often people will modify a plan or dismiss it completely thinking they can just work out and they will lose all the fat. Do not make this mistake. Follow this program and you will get great results, don't and you won't.

4 28 Day Fat Loss Challenge Sample Menu The following is just a sample menu. You do not have to follow it. You can choose foods based on the food guide below, as long as you follow the guidelines of this program. The only drinks allowed are either no calories or low calorie such as coffee (no sugar or cream), tea and water. You will need to eat more or less depending on your current weight, which will be your guide for how many calories to eat each day. Keep your breakdown of proteins, carbs and fats in balance based on the recommendations above. Monday 2-3 egg scrambled with 1 teaspoon coconut oil (season with black pepper) 1/2 cup blueberries 1 cup almond milk 1 oz. mixed unsalted raw nuts 1/2 cup sliced strawberries Salad, 4-6 ounces chopped grilled chicken breast, 1 tablespoon shredded cheddar, Grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 tablespoon vinaigrette (look for olive oil base ingredient) 1-2 string cheese 4-6 ounces grilled salmon or tilapia 1 cup baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan 1/2 cup sliced strawberries

5 Tuesday 2-3 eggs, any style 1 cup mushrooms and spinach, sautéed 1/2 cup blueberries 2 Tbsp natural peanut butter 10 celery sticks Salad made with 4 ounces water-packed tuna, 1 cup chopped Romaine lettuce, 1/2 cup sliced bell pepper, and 1/4 cup chopped green onions topped with 2 tablespoons Italian dressing 4 oz. low fat cottage cheese 1/2 cup blueberries 5 oz. wild cod 3/4 cup roasted cauliflower and broccoli florets 2-3 cups spinach salad with 1 tablespoon light balsamic vinaigrette Wednesday Omelet made with 3 whole eggs, 2 tablespoons each, diced onion, diced mushrooms, peppers and salsa 1/2 cup diced blueberries, raspberries or strawberries 1 oz. mixed unsalted raw nuts 1/2 cup sliced strawberries Salad made with 2 cups chopped Romaine, 4-6 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded cheddar, and 1 tablespoon extra virgin olive oil and 2 tsp rice vinegar 1 cup Almond milk

6 1-2 mozzarella string cheese stick 6-8 ounces chicken, or fish, grilled or sautéed with 1 teaspoon coconut oil and 1 teaspoon chopped garlic 2-3 cups mixed green salad w/ 2-3 Tbsp olive oil based dressing Thursday 2-3 eggs, any style 1 almond milk 2 slices apple wood smoked bacon Greek yogurt topped with 2 tablespoons sliced strawberries or raspberries, and 1 tablespoon chopped walnuts Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch low carb tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 TBS spicy mustard, 2-3 mixed green salad w/ olive oil based dressing raw almonds 4 ounces grilled halibut/salmon/tilapia 1/2 cup sliced mushrooms sautéed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans Salad made with 1 cup arugula leaves, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette

7 Friday Burrito made with 1 medium low carb tortilla, 2-3 scrambled egg, 1 teaspoon coconut oil, 2 tablespoons salsa, 2 tablespoons grated cheddar, and 1 teaspoon fresh cilantro 1 cup mixed berries 1-2 string cheese or 2 Tbsp peanut butter 4-6 ounces turkey breast Salad made with 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 2 teaspoons grated Parmesan, and 2 tablespoons balsamic vinaigrette 1 cup almond milk 4 oz. low fat cottage cheese 1/2 cup blueberries, blackberries or raspberries 4-6 ounces grilled wild salmon 2 cups mixed baby greens with 2 tablespoon balsamic vinaigrette dressing Saturday Cheat Day Replace one meal, ) with any, meal that you would like to eat. You can continue the cheat to include dessert too. Enjoy your cheat, then get right back on your plan. 3 large egg omelet, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries 1 cup almond milk

8 1/2 cup full fat Greek yogurt (add stevia for sweetness) And 1 tablespoon chopped walnuts 4-6 ounces sliced turkey breast Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, and 1 tablespoon Italian dressing 1-2 string cheese or 2 Tbsp peanut butter 4 ounces orange roughy/redsnapper/talapia baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning 1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese 1 cup steamed green beans with 1 tablespoon slivered almonds Sunday 2-3 whole eggs, any style 2 slices apple wood smoked bacon 1/2 cup berries 1 almond milk 4 oz. low fat cottage cheese 1/2 cup blueberries, blackberries or raspberries Salad made with 2 cups baby spinach, 4-6 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons vinaigrette 1/2 cup full fat Greek yogurt with ¼ cup any berry and 1 tablespoon ground flaxseed

9 4-6 ounces chicken breast stir-fried with onions, garlic, and bell pepper 2-3 cups steamed broccoli w/ ½ cup shredded cheese melted on top 5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar 28 Day Fat Loss Challenge Food List VEGETABLES Avocados Bean Sprouts Artichoke Arugula Asparagus Bok choy Broccoli Brussel Sprouts Butternut squash Cabbages Cauliflower Celery Cilantro Collards Cucumber Eggplant Garlic Ginger Horseradish Kale Leeks Lettuces Mushrooms Mustard greens Okra Onions Parsley Peppers Radishes Salsa Saurkraut Scallions/green onions Seaweeds Spinach Sprouts Squash Tomato Turnips Zucchini LEAN PROTEINS (organic and/or grass-fed whenever possible) Bacon Beef (all types) Boneless Chicken Breasts Chicken (all cuts) Eggs (whole) Fish Pork (all types) Steak Tuna (canned) Turkey (all cuts) Vegan Protein Powder Whey Protein Powder

10 FATS & OILS Coconut Oil, Fish Oil, Flaxseed Oil Olives Butter (grass-fed / organic) Avocados Palm oil Unheated organic nut oils Egg Yolks NUTS, SEEDS & BUTTERS Almonds & Almond Butter Macadamia Nuts & Butter Pecans Pistachios Chia Seeds, Hemp Seeds and Flax Seeds (ground or whole) Hazelnuts & Butter Pumpkin Seeds Walnuts DAIRY - (eat organic and grass fed whenever possible) Cottage Cheese Hard Cheeses Heavy Cream Mozzarella Cheese (and Cheese Sticks) Parmesan Cheese Sour Cream Full Fat Greek Yogurt (plain / unsweetened) SPICES & HERBS Allspice Basil Black Pepper Cayenne Chili Powder Cinnamon Cloves Cumin Dill Garlic Powder Ginger Italian Seasoning Nutmeg Old Bay Seasoning Onion Powder Oregano Paprika Parsley, Fresh Salt FRUITS - (in moderation) Watermelon Strawberries Blueberries Blackberries Raspberries Honeydew Cantaloupe

11 CONDIMENTS/BAKING Almond Flour Coconut Flour Butter (grass fed) Stevia Natural Salad Dressings Cocoa Dill Pickle Relish Flax Meal Garlic Green Mexican Salsa Liquid Smoke Low Carb Bake Mix Mayonnaise Mustard, Brown, Yellow And Dijon Olive Oil Salsa Soy Sauce Tomato Paste Unsweetened Coconut Vanilla Vinegar BEVERAGES Water Sparkling, Mineral Water Teas Coffee FOODS TO AVOID Sugar Soda, Diet Soda, Juices Beer, Wine, Alcohol Milk, Flavored Yogurts Desserts,Cookies, Cakes, Candy, Ice Cream All Breads, bagels, pastas, and tortillas (low carb tortillas are ok) Cereal (hot & cold) Granola All Rice and Grains Beans Potatoes Pretzels, Popcorn Anything Flour Based

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