No diet tricks, fads, or gimmicks here. This 60-second diet plan for fast weight loss is about eating whole, healthy foods that both nourish the body and help you lose weight fast.
Step 1 – Determine your goal body weight.
Most people have a general idea of how much they would LIKE to weigh, so please use that number if you know what it is!
If you’re not quite sure, just take 10 pounds off for every dress size you’d like to go down.
For example, if you’re a size 10, weigh 155 pounds and want to get to a size 6, your goal would be to lose around 20 pounds and weigh 135 pounds.
Remember, your ideal size and shape will depend on your own personal body type!
Step 2 – Once you have your goal body weight, plug it into the calculator below.
In the calculator, you will be able to determine your exact calorie intake including your daily needs for carbohydrates, fat, and protein.
Calorie Calculator and Goal Setting Scheduler! (Downloadable Excel Spreadsheet)
Note that there is a tab for fat loss as well as two others for maintaining weight and measuring progress.
Interpreting Your Results:
Aggressive Fat Loss (2+ pounds per week) – Start here. If you find yourself binge eating or unable to stick with the diet, move onto regular fat loss.
Regular Fat Loss (1-2 pounds per week) – This is a more normal approach to fat loss and is a slower process than the aggressive approach.
Maintain current weight – Once you reach your fat loss goal and goal weight, you will increase your calories for maintenance and optimal functioning. It’s an INCREDIBLE feeling.
Slow bulk (1-2 pounds per month) – If you’re interested in muscle gain, use this calculation. The maximum amount of muscle you can gain in a month is 1-2 pounds, so this is the right calculation to help you gain muscle without adding fat.
If you hate counting calories, we get it. Just make sure to eat the RIGHT types of foods while trying to lose weight (high amounts of protein and vegetables very low amounts of healthy carbohydrates).
Step 3 – Eat more of these foods.
Make sure you are filling your plate will a source of healthy protein and an even larger source of healthy vegetables at every meal.
- Lean Chicken Breast
- Lean Beef
- Whole Eggs
- High-Quality Whey Protein
- Fish (Salmon, Cod, and Tilapia are good choices)
- Lots of Leafy Greens
- Broccoli, Asparagus, Cauliflower, Onions, Tomatoes, Etc.
- Anything green, really
- High-carb vegetables in lower quantities (carrots, squash, eggplants, etc.)
Carbohydrates should be temporarily removed from the diet for at least a week to help reset your hormones and metabolism.
When the body has been overloaded with unhealthy carbohydrates for an extended period of time (years), it can no longer process ANY carbohydrates properly and the body becomes insulin-resistant.
A temporary detox from carbohydrates can help to make your body become more insulin sensitive and process nutrients better.
It’s also okay to eat healthy fats sparingly during this time but beware of overdoing it because foods that are high in fat are also very high in calories.
- Coconut oil and extra virgin olive oil
- Fish Oil
Step 4 – Have a plan in place.
Knowing what to do isn’t enough. You need to know HOW to implement the knowledge in a way that helps you actually DO it.
We all know the theories behind weight loss and that you need to eat more of these foods and less of those foods. That isn’t the problem.
The problem is putting the strategies into practice and having the motivation and willpower to steer clear of those foods while you are trying to actively lose weight.
It’s no easy feat.