2-Week Fast Track
Jump On My 2-Week Fast Track & Lose Up To 11 lbs.
Sometimes it just hits you. It's like something clicks in your brain. You wake up and feel super-motivated, ready to do whatever it takes to make a change right NOW. And, you're not messing around this time.
Introducing my 2-Week Fast Track Program! This program is meant to help jump-start your weight loss, so you can start seeing results fast. Turns to Fast Track when you need to break old habits, when you're indulgences are spinning out of control when you feel like yelling, "STOP!" I'm tired of feeling this way!" Or, when you're hitting a weight loss plateau. Since this program involves lowering your consumption of calories, (you'll be getting approximately 1,200-1,300 per day), this isn't a program for life, and should only be used as a short-term plan for up to 2 weeks max. It's a simple, sound and physician-approved way to lose weight, jump-start your new way of eating-or to accelerate your weight loss results.
Here's how it works:
It's simple. During Fast Track, you'll be eating 4 meals a day. You'll eliminate starchy carbohydrates, such as breads, pastas, rice, crackers, etc. - and focus on lean proteins and vegetables, and delicious protein shakes. Specifically, two of your four meals will be made up of lean protein and vegetables only. At your other two meals, you will enjoy a nutritious protein shake as a meal replacement with a small serving of fruit. You'll steer clear of dairy, nuts, and salt as well, and you'll keep chugging that water, drinking your 8-10 glasses a day.
4 Meals a Day:
(*Refer to lists of Protein, Meat Substitutes, Vegetables, Fruits, & Fats below)
2 Meals a day include:
4 oz. Protein or Meat Substitute grilled, steamed or poached with no oil
2 servings Vegetables (serving size = 1-2 cups per vegetable)
2 Meals a day – Protein Shake:
In a blender, combine: 1 cup of ice + 1 scoop Protein Powder + 1 serving of FRUIT + 1 tbsp of FAT + 4 oz of water, soymilk or skim milk.
Here's a sample day's menu:
8 a.m. - Berry Protein Smoothie
(1 scoop protein powder + 1/2 c. strawberries & 1/2 c. blueberries + 1 tbsp ground flaxseed + 4 oz. skim milk)
Noon - Tuna Salad Italiano
4 oz. drained tuna (try to purchase no-salt added or low-sodium tuna). Combine with chopped onion, chopped celery, and chopped tomato with 1 tbsp. olive oil. Add chopped fresh basil, a little garlic and dash of oregano. Scoop onto bed of mixed greens and top off with squeeze of fresh lemon.
3:30 p.m. - Tropical Protein Smoothie
(1 scoop protein powder + ? banana + 1 tbsp coconut oil + 4 oz. soy milk + ice)
7 p.m. - Lemon-Pepper Fish with veggies
(4 oz. of grilled fish (salmon, halibut, or tuna) seasoned with lemon, pepper and garlic. Side of steamed asparagus and broccoli, and a mixed green salad with cucumbers and tomatoes. Salad dressing: 1 tablespoon flax seed oil or olive oil with lemon.)
Still need help figuring out what to eat? Click here for a 1-week sample menu!
Some things to keep in mind before you dive in!
· This plan uses protein shake powder NOT meal replacement powder. I recommend purchasing a powder that's soy, whey or egg white based and is free of artificial sweeteners, colors and other additives you can't pronounce. Try to get a powder that contains at least 18 g of protein per serving and has less than 5 g carbohydrates or sugar. Read the ingredients label and stick with powders sweetened with fructose or stevia extract.
· Experiment with mealtimes that work best for you. A popular schedule is to eat a protein/vegetable for breakfast, a protein shake for your second meal, protein/vegetable for your third meal and protein shake for your fourth.
· Veggie Variety: It's OK to combine your vegetables, such as creating a healthy salad with smaller amounts of 3 or more vegetables.
· Listen to your body and adjust serving sizes based on how much fuel you need. If you're really hungry after a meal, try adding a few more ounces of protein or some more vegetables.
· Drink lots of water, and consider some herbal tea as a little nightcap to help keep you calm and relaxed.
Fast Track Food Choices:
PROTEIN: (4 oz. per serving)
- Chicken breast (skinless)
- Fish (i.e., halibut, tuna, salmon, swordfish)
- Lean lamb
- Lean steak
- Pork tenderloin
- Turkey
MEAT ALTERNATIVES: (4 oz. per serving unless noted otherwise)
- Beans/lentils/soybeans
- Egg substitute (3/4 cup)
- Egg whites (6 total)
- 2 eggs
- Nonfat cottage cheese (1/2 cup)
- Plain nonfat regular or soy yogurt (1 cup)
- Seitan
- Soy or meat alternative-based burger patty (less than 5 g fat per serving)
- Tempeh
- Tofu
VEGETABLES: (serving size 1-2 cups per vegetable; mixing OK!)
- Asparagus
- Bell peppers
- Bok Choy
- Broccoli
- Brussel sprouts
- Cabbage
- Cauliflower
- Celery
- Chard
- Collard
- Cucumber
- Green onion (scallion)
- Green beans
- Kale
- Mixed greens (endive, arugula, but NO iceberg lettuce)
- Mushrooms
- Parsley
- Radish
- Spinach
PROTEIN SHAKE FRUIT: (follow serving sizes listed for each fruit)
- 1/2 Banana
- 1/4 cup Blackberries
- 1/4 cup Blueberries
- 1 cup Boysenberries
- 1 cup Raspberries
- 1 cup Strawberries
FAT: (an optional addition to Protein Shake)
- Any omega-3 supplement
- Ground flax seed (1 tbsp)
- Oils (1 tbsp)
- Coconut
- Canola
- Flax
- Fish (capsule okay)
- Hempseed
- Olive
- Safflower
- Sunflower
Click here to download a sample menu now.
