My friend Maria is going on a really “hot date” next Friday (July 10th). She was complaining to me that this date is really important and she wants to look good, but she can’t fit her favorite black dress. I told her I would help her create a 5 day diet plan to try to get her into shape and trimmed up so she can look great in that dress.
The diet will be strict, but will stick to between 1200-1400 calories, and there will be special food rules set out that she has to follow in addition to an exercise routine. I told her I would help her out but also want to write a case study about what kind of results she gets. She was more than happy to comply!
5 Day Diet Rules and Guidelines:
- No alcohol, soft-drinks, or juices
- You can only drink water, carbonated water (flavored with lemon juice if desired), herbal teas, or black coffee (without sugar and whitened only with low-fat milk)
- No sugar or starches
- You must cut out any type of sugar (replace sugar with Stevia if you need to sweeten something)
- Avoid all starches such as bread, rice, pasta, etc.
- Eat a diet primarily of vegetables, fruits, lean meats, low-fat dairy (yogurt, cottage cheese, skimmed milk), and healthy fats (olive oil, almonds, etc)
- Full diet guidelines and meal ideas will be listed below
- Take Skinny Fiber twice a day
- (Maria will be taking two skinny fiber pills twice a day for best results, but it is not mandatory)
- Exercise for a minimum of 30 minutes a day
- Preferable cardio mixed with strength-training
- Maria will be doing aerobic cardio videos at home for 30 minutes/session
These are the basics of the 5 day diet that I have written up for Maria. A lot of diets have crazy rules about “no eating after lunch” or “don’t eat 3 hours before bed” but I disagree with these rules entirely. I believe in listening to your body.
If you are NOT hungry, don’t eat. If you ARE hungry, eat!
There is a huge difference between hunger pains and cravings. When you are hungry, you need to eat because your stomach is rumbling, etc. When you are CRAVING something, you are only thinking about pizza or chocolate. Keep in mind the difference between the two. We will discuss strategies to avoid cravings and temptation throughout this guide.
For this diet plan, Maria needs to hit 1200 calories and not exceed 1400. She will be using a calorie counter to help track her calories. PLEASE do not “guestimate”. It is very important to track your calories when doing this type of diet because it’s so easy to go over your calorie limit if you’re not an actual expert or nutritionist and excel at calorie counting or guessing!
Keep this simple! And let the counter do the work for you.
5 Day Diet Plan:
Our clients have lost up to 7 pounds following this simple 5 day diet plan. For best results, exercise for 30 minutes a day (cardio) and drink at least 8 glasses of water a day.
Option 1: Smoothie: 1 serving FRUIT*, 2 Tbsp FAT*, and 1
cup of skimmed milk. (Mix in blender with ice)
Option 2: 4 oz. of MEAT* or MEAT SUBSTITUTE* grilled.
One serving FRUIT, 1 Tbsp FAT*, 3/4 cup of skim milk
Option 1: 1/2 cup of cottage cheese OR 1/2 cup low-fat yogurt
mixed with 1/2 cup berries OR 1/2 banana
Option 2: 1 cup raw vegetables (carrots, cucumbers, etc)
and 1/3 cup hummus OR 1 Tbsp Peanut butter
Salad: 1 cup of SALAD*, with 1/4 cup of VEGGIES ONE* and 1
cup of VEGGIES TWO* with 1 TBSP of balsamic
vinaigrette or vinegar-based salad dressing
4 oz of MEAT* or MEAT SUBSTITUTE* grilled
Option 1: 1/4 cup almonds. peanuts, walnuts OR pumpkin/
sunflower seeds (rawand unsalted)
Option 2: Small protein shake with 3/4 cup skimmed milk and
1 small scoop of whey protein powder
4 oz. MEAT* or MEAT SUBSTITUTE*, grilled
2 cups of LEAFY VEGGIES*, steamed
(mustard, sugar-free salsa, or freshly squeezed lemon for flavor)
For best results, you should also exercise each day to help strengthen your body and accelerate calorie and fat burning! When trying to lose weight, it’s imperative that you keep focused. People that have had success on the 5 day diet often print off pictures to put on their fridge for inspiration. If you are having a difficult day or having troubles sticking to the diet, write down a list of your goals and the reason WHY you want to lose weight or need to lose weight.
I love to read motivational quotes and focus on what I can and need to do rather than on why I don’t want to do it TODAY. We have developed a 5 day diet plan guide for you that will help you stay focused for five days and also offer a printable diet plan guide.
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