Wednesday, May 31, 2017

Lipolysis Diet: Lose Up to 2lbs Per Week

In some of my previous blogs, I wrote about the weight loss plan I had created for myself when I was in my late 20's when I was studying for my bachelor's in healthcare. Finding the diet quite successful, this was my go-to plan right before summer started. After some tweaking here and there, I eventually called it the Lipolysis Diet, which still seems to work better than anything else I have ever come across or tried.  I understand that "lifestyle choice" is better than a diet, however most people, including myself have to eat food occasionally. Like most people I know who accidentally fall face first into the middle of a buffet table during the winter, I find myself 5lbs, or even 10lbs heavier by springtime. Thus the diet!
I was recently asked by several people to make a simple chart to follow. Feel free to copy and print out the menu plan and the list.

 You too can lose up to 2lbs per week by following this plan:







WORKOUT DAYS
NON WORKOUT DAYS
Pre Workout
*Fat Burning Supplement

Workout
*Hydration Liquid
 BCAA (optional)

Post
Workout
*Protein Shake w/Creatine
& Fiber



Breakfast
8 oz Carbohydrates
8 oz Protein
8 oz Lentils
Beverage
8 oz Vegetables
8 oz Protein
8 oz Lentils
Beverage
Snack
*Protein Shake
*Specialty Snacks
*Specialty Snacks
6 oz Vegetables
Lunch
8 oz Protein
8 oz Vegetables
8 oz Lentils
Beverage
6 oz Protein
10 oz Vegetables
8 oz Lentils
Beverage
Snack
6 oz Legumes or
*Specialty Snacks
1 Sweet Treat (Optional)
6 oz Legumes
6 oz Vegetables or
*Specialty Snacks
Dinner
4 oz Protein
4 oz Vegetables
Beverage
2 oz Protein
4 oz Vegetables
Beverage









PROTEINS
ANCHOVIES
BEANS
BEEF
CALAMARI
CLAMS
CHEESE
CHICKEN
CORNISH GAME HEN
CRAB
CRAYFISH
EEL
EGGS
HALIBUT
LEGUMES
LENTILS
MAHI MAHI
MUSSELS
NUTS
NUT BUTTER
OCTOPUS
SALMON
SARDINES
SCALLOPS
SEEDS
SHRIMP
SOBA NOODLES
TOFU
TUNA
TURKEY
WHEAT GERM
WHEY PROTEIN

FRUITS/VEGETABLES
ARTICHOKE
ARUGULA
ASPARAGUS
AVOCADO
BAMBOO SHOOT
BEET
BEETROOT
BELL PEPPER
BOK CHOY
BROCCOLI
BRUSSELS SPROUTS
CABBAGE
CARROTS
CASSAVA
CAULIFLOWER
CELERY
CALLARD GREENS
CUCUMBER
DANDELION
EGGPLANT
ENDIVE
GRAPE FRUIT
GREEN BEAN
HORSERADISH
JICAMA
KALE
KOHLRABI
LEEK
LEMON
LEMONGRASS
LETTUCE (ALL VARIETIES)
LIME
MASHUA
NOPAL
NORI
OLIVE
ONION (ALL VARIETIES)
PEPPERS (ALL VARIETIES)
PARSNIP
POKE
RADISH
RUTABAGA
SCALLION
SHALLOT
SNAP PEAS
SQUASH (ALL VARIETIES)
SQUASH BLOSSOMS
SWEET POTATO
TOMATILLO
TOMATO
TURNIP
WATERCRESS
WATER CHESTNUT
YAM
ZUCCHINI

CARBOHYDRATE
ACAI BERRIES
BARLEY
BREAD (Almond Flour)
BREAD (Whole Grain)
BROWN RICE
COUSCOUS
FLAX SEED
STEEL CUT OATS
OAT BRAN
OAT BREAD
ORANGES
QUINOA
RED POTATO
RYE
TAMARIND
TANGERINE
WILD RICE





BEVERAGES
BLACK TEA
COFFEE
DARJEELING TEA
GREEN TEA
HIBISCUS TEA
INFUSED WATER
OOLONG TEA
PASSION FRUIT TEA
PU-ERH TEA
RED WINE
WHITE TEA






Use the following to supplement your diet:


LEGUMES/SEEDS
ADUKE BEANS
ALMOND
AUSTRALIAN NUT
AZUKI BEANS
BEAN SPROUTS
BEECH NUT
BLACK WALNUT
BRAZIL NUT
BROAD BEANS
BUTTERNUT
CASHEW
CHESTNUTS
CHIA SEEDS
EDAMAME
FLAXSEED
HAZELNUT
HUMMUS
PEANUTS
PECAN
PINYON
PISTACHIO
PUMPKIN SEEDS
SAFFLOWER
SESAME SEEDS
SNAP PEAS
SUNFLOWER SEEDS
WALNUT

 
SEASONINGS/HERBS/SPICES
ANISE
ARROWROOT
CARAWAY
CARDAMOM
CNNAMON
CLOVES
CORIANDER
COCONUT
CUMIN
DILL
FENNEL
GARLIC
GINGER
HORSERADDISH
LEMON/LIME
MUSTARD
NUTMEG
ONION
PEPPER (BLACK/WHITE)
RANCH SEASONING
SAFFRON
SALSA
SESAME SEED
TUMERIC

CHEESES
BIJOU
BLEU CHEESE
BRIE
CHESHIRE
COLBY JACK
COTTAGE CHEESE
GOAT CHEESE
GOUDA
MAHON
MONTEREY JACK
MOZZARELLA
MUENSTER
PEPPER JACK
PROVOLONE
RICOTTA
WHITE CHEDDER
  
SWEET TREATS
BEER
BROWNIE BITE
CHEESE CAKE SLICE
CHEESE & CRACKERS
CHOCOLATE BAR
COOKIE     
GUACAMOLE/CHIPS
ICE CREAM
PUDDING
SORBET
























One more point I have to address is the cleaner the better, go organic whenever possible. You will be disgusted by how much chemical toxins are put into everyday food, not to mention that the thyroid and liver have a tough time functioning properly when GMOs, pesticides, chemicals, and hormones are ingested.


Do what I do to lose fat fast:
The minute I awake, I drink water. Before I exercise, I consume an Access shake or Bar because it helps me burn more fat when I exercise. I exercise Mondays, Tuesdays, Wednesdays, Fridays, and sometimes Saturdays; as long as it is over 3 hours of moderate-intense exercise per week. A Proflex shake after my workout keeps my muscle tone. I use Creatine and BCAA as well. I trust the ingredients of this specific brand (message me to find out more); it also tastes good, and it is cost effective.

Before breakfast, I drink a cup of straight black coffee or warm tea to increase my metabolism. Hibiscus tea, green tea, oolong tea, white tea, black tea, fruit tea, and other herbal teas are wonderful additions to this diet as it increases the metabolism and aids in fat burn.

For breakfast I eat a lot of food. Do I really measure verbatim? I will tell you honestly the food measurements are just approximate, more guidelines to follow than precise quantities. I find that as long as the sugar/carbs stay as low as possible all is good and the fat just keeps melting off. After a good workout, I have my fill of black beans, meat, eggs, a tiny bit of complex carbohydrates and the occasional grapefruit if I am really hungry.  If I don't work out, I have a smaller breakfast with just eggs, meat, vegetables and beans. My favorite is huevos rancheros with green salsa (no tortilla), or a non-potato breakfast burrito wrapped with corn tortillas or egg white wraps. Corn tortillas are the rule I break every now and again. However, I don't eat biscuits, muffins, or other simple-carb bombs because these items prevent me from burning fat. In fact, carb bombs do the opposite and pack on the pounds quickly. Carb bombs also enhance the nasty cravings and the propensity to make excuses on diet sabotage food items. 

I sometimes get cravings for the junk so I grab a GC Control to stabilize blood sugar and minimize my cravings. I also may grab an Attain Bar to kill any cravings or a Fiberwise Bar to fill me up until the next meal. I find that this diet puts my metabolism in hyper-drive so I am constantly ravenous. This is normal as the body is going through its Lipolysis stages.
 
Lunch is usually a salad. I cook wild caught salmon or trout often, or have a grilled chicken breast. Occasionally I will have open-faced sandwiches stacked high with ham, turkey, spinach, avocado, and cottage cheese. I use whole grain bread with nuts and oats, or will make my own bread using cauliflower and almond flour.  Cobb salad, fajita bowls, chicken wraps, and even pizza with cauliflower crust are other options. Sometimes I find myself out and stuck in a fast-food line so I get a bunless burger, hard shelled tacos, or a lettuce wrap and a sugarless tea. 

Snacks are simple and easy, perhaps an Attain Bar or just celery with peanut butter. I may also have cheese and crackers as a quick treat.  

I try to eat dinner early, about 5pm or so.  I do get hungry around 8pm, but if I hit my pillow early I do not feel the urge to eat again.  I usually have something light with a lot of vegetables. A small slice of meatloaf with green beans and a side salad, or perhaps chicken stir-fry. Zucchini lasagna, stuffed bell peppers, fajitas wraps, or even taco salads are other great options. The only rule to remember is to follow the list. In other words, only consume the foods which are on the list. 

I want to hear your stories. What are your successes and failures? Do you have any recipes to share? Please comment below:

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