Many of us gained weight during our Covid isolation, I’ve heard it called tongue in cheek the “Covid 19” meaning many gained just about 19lbs! I have compiled a scientifically proven weight loss plan that is healthy, simple and sustainable that I have used myself. It was recommended to me by other moms who’ve had great success with sustainable weight loss! This is not medical advice, this protocol below is from my personal experience only. For me it starts working on day 1. Please do check with your doctor before starting any diet, especially a reduced calorie one as there can be serious complications for certain people such as diabetics. This is a hybrid plan of about 4 diets all distilled into 1 easy to follow, healthy plan. It borrows from the Metabolic Factor primarily, Optavia® (Medifast®), Low Carb., Whole Food and Intermittent Fasting, all in one!
The main way that this diet is successful, is consistency. I failed a few times at it because I’d be really great and stick to it religiously for 4 or 5 days in a row, and then reward my efforts by~ cheating- a giant dinner out with family, with… dessert! What my coach said is that it takes a few days to stoke your metabolism to start burning fat, if you cheat every few days, the body stops the metabolic process and starts storing fat again. Also, this diet differs from Optavia because it includes whole foods, and not unhealthy pre-paid, prepackaged, high carb. “fuelings,” with weird chemical sugar substitutes. I have had better success eating more than less, if the calories are too restricted for you, you can get tired, dizzy, grouchy and god-forbid, put it all back on and then some, once you return to more normal eating patterns. A weight loss of 1-2lbs per week is considered safe. I’ve heard doctors say that any healthy diet that includes reducing calories and increasing exercise works, and consistency is the key– as Yoda reminds us “do or do not, there is no try.” Are you ready to commit for at least 30 days? Let’s do this!
Start with 6 Minutes of Burst Exercise Every Morning and 5-10K steps each day.
Eat 5, whole food, high protein and vegetable (100-120 calorie) “snacks” approx. every 2 hours.
Eat 1 high protein and vegetable whole food “lean and green” meal per day (600-700 calorie), choose afternoon or early evening.
Intermittent Fasting, it’s called 15:9 IF- eat all of your calories in a 9 hour, consistent block like 9:00-6:00.
Drink 8 glasses of water each day.
No alcohol, soda, fruit juice or sugary drinks.
Stop eating refined sugar and refined carbs.
Track meals and calories, water, fitness, steps and progress with an online paid app like Noom or for free, with MyFitnessPal.
1. Start with 6 Minutes of Intermittent Burst Exercise Every Morning and 5-10K steps each day.
Before you consume anything other than water, as soon as you wake up, do only 6 minutes of intense cardio, like jumping jacks, (or for Buddhists like me, we can do 100 prostrations which are like sacred squat thrusts!). I do 1 min. interval jumping jacks- 1 min. fast walk-jump 3 x 3 sets, or if you can run outdoors for 6 minutes. If you have an elliptical, do a fast 6 mins. on the interval setting, do push yourself! This jump starts your entire metabolism, and the body already begins to start burning fat. You can get a Fitbit or pedometer and walk every day, sun and fresh air does wonders for body-mind-spirit!
2. Eat 5, whole food, high protein and vegetable “snacks” approx. every 2 hours.
3. Eat 1 high protein and vegetable whole food “lean and green” meal per day, choose afternoon or early evening.
Coaches call these “lean and green” meals. Create a basic high protein, low carb. veggie lunch or dinner. Some grains are ok, make the meal satisfying and nice, no need to count calories per se.
4. Intermittent Fasting: eat all of your calories in an 9 hour, consistent block like 9:00-6:00, it’s called 15:9 IF.
This doctor explains intermittent fasting and helps to undo some diet myths.
5. Drink 8 glasses of water each day.
Yes 8, full glasses, this helps to hydrate, detox, digest and keeps you full.
6. No alcohol, soda, fruit juice or sugary drinks.
This is essential, but sugar free coffee and teas are fine, if you have to, use stevia, xylitol or monkfruit sweetener on occasion, but rarely as even alternative sweeteners can affect insulin.
7. Stop eating sugar and refined carbs.
Yes, no flour and sugar dessert, pasta or heavily starchy foods. Some quinoa, amaranth, barley, wheat-berries, brown or organic rice and occasional potatoes are ok.
8. If need be, at least at first, track meals and calories, water, fitness, steps and progress with an online paid app like Noom or for free, with MyFitnessPal.
This is a 1200-1300 reduced calorie diet sufficient for standard weight loss for most people under 200lbs. You may need more or less caloric intake depending on weight, age, health, gender and level of physical activity. Please consult with your doctor, nutritionist or online weight loss coach for a custom plan and guidelines.
The techniques, ideas, and opinions here are not intended as a substitute for proper medical advice. The information provided here is solely for informational purposes only. All information is generalized, presented for informational purposes only, not medical advice, and not to rely on this information as medical advice and to consult a qualified medical, dietary, fitness or other appropriate professional for their specific needs. Sakura Designs, LLC and Dawn Boiani waive all liability for any harm. This information has not been evaluated by any government agency and the information is not intended to “diagnose, treat, cure or prevent any disease.”