Before I get into it, I want you to understand that you should use this guide as written. Don’t try to make any modifications because that can potentially affect your results.
And I want you to get the best results you can get.
I’ve had clients that thought they were eating too much this way, and they cut down on food.
And that’s the wrong move. You won’t achieve the fastest fat loss if you starve yourself. Don’t do it.
Follow this guide as written.
I present you…
THE FIRST STEP OF 1 DAY FAT LOSS CHALLENGE
You MUST wait until tomorrow morning to make this right. This is the only way to get the maximum amount of fat loss in just one day.
I want to make sure you get this right because I want you to get the mental boost that this diet will give you. Why am I telling you this?
Because if you don’t start fresh, and you already ate something, then the nutritional part is already gone. Wait for tomorrow. Trust me.
And because I want to be transparent with you, here’s a screenshot I took from the unedited video that shows the date at which I started this challenge:
In tomorrow’s video, you’ll see my results and as proof, the next day date.
THE SECOND STEP OF 1 DAY FAT LOSS CHALLENGE
The second phase involves how much and the way you eat for that day.
Before I tell you what you have to eat, let me show you what I ate in the day of the challenge. I want to warn you that these pictures are made with my phone, in a mall.
Honestly, I don’t want to stage the “perfect looking meal” because I’m not that type of guy. I’m all about transparency, and I am not ashamed to say I ate something outside, and on the run. And the best part is that I still made great progress even if the circumstances were against me.
Here’s what I ate on the run that day:
My first meal was comprised of:
- 250 grams of skinless chicken breast (I haven’t ate the skin because it contains fats… I felt bad to throw it away because I like the taste because of all those condiments)
- 200 grams of boiled spinach
My second meal was comprised of:
- 250 grams of skinless chicken breast
- 150 grams of salad
My last meal was comprised of:
- 300 grams of low fat, high protein cottage cheese
My meals weren’t the best looking ones. Or various. But I made sure I followed the principles I’ll detail below. Yours might look better. Well, I hope so haha.
The food quantity I ate for that day might seem A LOT for some people. I don’t know how it looks to you, but macronutrient wise, here’s what it looks like:
Here’s a quick summary of the macronutrient composition of the diet:
- I ate 930 calories
- 170 grams of protein
- 21 grams of carbohydrates
- 16 grams of fats
Now I’ll explain to you why these numbers, and how you have to set it up in your case:
HOW TO SET UP YOUR OWN DIET TO ACHIEVE RAPID WEIGHT LOSS IN JUST 1 DAY
The most important macronutrient for the 1 day fat loss challenge is protein. The 4-day diet is also based on protein.Why?
Protein has the most important role in your body.
Protein is formed by large molecules that are crucial for structure, function, and the regulation of organs and tissues. It’s one of the “building blocks” of your tissues. And it can also be used as an alternative fuel by your body (we don’t want your body to use it as fuel because this almost always means loss of muscle mass).
Protein contains 4 calories per gram, and energy wise, it provides the same energy as carbohydrates. Fats contain 9 calories per gram.
You need protein in order to avoid catabolic processes on your muscle mass. During periods of big caloric deficits like this one, your body is more prone to use protein as energy. So we want to avoid letting your body use your muscle mass as energy. We do that by increasing your protein intake.
This is the main idea of this challenge.
HOW TO SET UP YOUR PROTEIN INTAKE TO AVOID MUSCLE LOSS, AND IMPROVED FAT BURNING
If you look at my diet setup for that day, I ate 170 grams of protein. That is just a bit over 2 grams of protein per kilogram of body weight.
This is the first step. We don’t look at calories. We don’t look at fats. We don’t look at carbohydrates. We first set up the protein intake.
Instead of letting you do the calculations, I created a small calculator down below that will tell you how much protein you have to eat just by entering your bodyweight.
Now that you see how much protein you can eat for the dieting day, the next step would be to choose between different whole foods. And I made a short list of foods you can chose from. If you are vegan, I suggest you replace some of the protein based foods with soy, and other low-carbohydrate, low-fat, high protein plant based foods – or you can use protein powders.
High Protein/Low Carbohydrate/Low Fat foods:
- Chicken breast
- Tuna in water
- Low-fat cottage cheese (chose the lowest one you can find, preferably 0.1% fat)
- Boneless chicken thighs
- Lite salt
- Ketchup (if you like ketchup, try to find one with low carbohydrate content. These are usually sweetened with artificial sweeteners)
There are two main rules to go by when you create your diet setup:
- You can eat any type of high protein, low fat, low carbohydrate food. The main idea is to cut down as much as possible the total energy intake
- You can drink tea, coffee but make sure you use sweetener instead of sugar
HOW TO SET UP YOUR CARBOHYDRATE AND FAT INTAKE FOR MAXIMUM FAT LOSS
Carbohydrates and fats should be minimized as much as possible. Look at the macronutrient setup of my meals, again:
If you take a look at the macronutrient setup of my meals, you can see that this diet is extremely low in carbohydrates and fats.
You don’t even have to think about fats. Because you are not eating them for the challenge day. Make sure that any kind of food you eat is low in fat.
The most important macronutrient for the one-day fat loss diet is protein.
And the best part of this diet is the total quantity of food you can eat in just one day, and still lose a lot of fat. I ate a lot of food. I felt full most of the day.
HOW TO SET UP YOUR MEAL FREQUENCY FOR OPTIMAL FAT LOSS, AND NO HUNGER FEELINGS
If you don’t know yet, I want to tell you that research studies show that meal frequency is not that important for body composition.
Eating two versus eating 10 meals a day makes no difference. But what makes the biggest difference is your lifestyle.
But this is a short-term diet challenge. Of just one day. So you don’t have to worry about this now.
My recommendation is the following:
Split all the food you have to eat for that day in three portions.
- Eat the first meal in the morning. Have a regular breakfast if you can. If you can’t, then there’s no biggie here. Just eat make sure you eat it the next time you can. Alternatively, you can even make it easier by improving the diet with my flexible intermittent fasting method.
- Eat the second meal 1-3 hours before training. Make sure you don’t eat too much food right before training because you might feel bloated or unable to train.
- The last meal should be after you complete the training routine and challenges.
If you have any questions diet wise, don’t hesitate to send me a message at firstname.lastname@example.org. I’m here to help you.
Before you move to the physical part of this diet, I want to ask you something: Do you have some friends that want to lose weight, and want to do it in a fun and fast way?
Send them a link to the page where they can get access, and invite them to this challenge: http://getfitmindset.com/1-day-fat-loss-diet/
It only takes a minute but they will thank you first, and then me later. Also, I enjoy having as many people as possible onboard. More than that, I’ll look into opening contests if there are many people signing up.
Let’s do this!
P.S. Again, if you need help diet wise, don’t hesitate to ask me.