The 3-1-2-1 Diet: Eat and Cheat Your Way to Weight Loss--up to 10 Pounds in 21 Days
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This 21-day program works by manipulating your body's natural tendency to slow its metabolic rate in response to calorie restriction. It takes a new approach to getting lean--one scientifically based on changing up food and calories to tap into your body's potential to burn fat. This unconventional plan results in greater muscle and less fat than any other diet you've ever tried.
portion (1 cup)—200 calories *Beef, lean, 4 ounces—207 calories Coconut milk, 1 cup—50 calories *Dark meat poultry, skinless, 4 ounces—236 calories Egg whites, 4 whites—69 calories Eggs, 2 whole—140 calories Fattier fish (such as salmon), 4 ounces—233 calories Greek nonfat yogurt, 1 cup—133 calories *Lamb, lean, 4 ounces—270 calories Nonfat cottage cheese, ½ cup—52 calories *Pork, lean, 4 ounces—237 calories Protein powders, 1 scoop—50 to 100 calories, depending on product Shellfish,
my supereasy 21-day plan. They will help you get rid of fat, hunger, and cravings, plus help you feel great! Now, if your goal is to get a tighter, more defined, superfit body, then it’s time to talk about my workout. It’s designed to make further metabolic changes in your body—with some calorie-blasting, super-fat-burning moves that can be done in as little as 48 minutes a session. Part Two Change Your Body, One Rep at a Time 6 My Make-It-Burn Exercises As a personal trainer,
development. For this reason, I rotate my clients through different protein powders, or have them combine protein powders in their shakes and smoothies, say ½ scoop of whey protein combined with ½ scoop of hemp protein. Try that, and you’ll get the best of each protein powder. Timing Your Protein Supplement I admit that I’ve ripped a few pages from the bodybuilder playbook. Love ’em or hate ’em, bodybuilders know a lot about how to get the most from nutrition, and they’ve got lower-than-low
special occasions, and unexpected situations that arise when you’re just living life. Can you adapt the 3-1-2-1 Diet to all that? You betcha! One of the things you’re finding out about this diet is how truly livable and sustainable it is—through any circumstance or situation that crops up in your life, from a party to travel to times when the going gets tough. Normally, when people go on a diet, things tootle along pretty well, until smack: Life happens. They lose their job. They have to take an
day, or indulge in the most fattening appetizers. I suggest starting out with some carbonated water, and maybe an alcoholic drink or two after that (sip them; don’t chug them). Take charge when it’s time to order appetizers, and lobby for the healthiest choices, like shrimp cocktail, veggies and hummus, or grilled chicken tenders. DEALING WITH THE UNEXPECTED There will be times when impromptu invitations hit: Someone drops by or sticks his head in your office door and suggests ordering a pizza