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The 20 Pounds Out Diet: How to Drop 20 Pounds of Fat or More in 60 Days

  Apr 2nd, 2012

Orange FruitI’m not about prescribing extreme dieting techniques as a long-term solution to losing fat. That being said, I understand there are times when losing 5, 10 or 20 pounds as fast as possible is in order.


Maybe you have a vacation, high school reunion or some other event you want to impress for and you need to quickly shed some unwanted body fat to guarantee you’re looking your best.


If this describes you, I’m going to share with you a technique I’ve used at times like these to get incredible short-term results.


Before I get ahead of myself, I need to give you a couple of disclaimers:


 1. This plan is not easy and will require a high level of discipline and dedication


2. I don’t recommend following this plan for more than 2 or 3 months because it could lead to noticeable losses in muscle mass if followed for extended periods of time


If you’re okay with these caveats we can keep going…


Still with me? Alright, let’s dig in!


My Diet for Quick Fat Loss

I told you this plan isn’t easy and you’re about to see why. You’re going to be limiting your calories to what is likely a significant degree when compared to what your body is used to.


As such, you might feel a decent amount of hunger for the first few weeks as your body slowly adjusts to your new caloric allowance.


The hunger you’ll experience won’t kill you, and isn’t a sign that anything is physically wrong, but I wanted to give you fair warning.


Add to this the fact that following any structured nutrition plan takes effort and you can see why this is not a plan for someone that isn’t serious about getting fast results.


Alright, here it is…


You’re going to fast in the morning and not eat your first meal until around 11am-12pm. This first meal should consist of about 6 ounces of meat, chicken or fish and a couple of normal-sized handfuls of peanuts, almonds or pecans.


Then, about 1-2 hours before your workout you’ll eat a piece of fruit (apple, banana, pear, peach, plum, etc.) and 6 ounces of meat, chicken or fish. You can substitute the meat, chicken or fish with a scoop of whey protein mixed with water if you prefer.


Although, this won’t fill your belly as well as food would, which could lead to an increase in hunger.


Immediately after you workout you’ll follow the same nutritional guidelines as before your workout by eating a piece of fruit and 6 ounces of meat, chicken or fish.


Then, within an hour of going to bed you should eat 20 grams of protein with as few carbs as possible. This bedtime snack can be chicken, meat, fish, cheese, eggs or whey protein powder mixed with water.


If You Train in the Morning…

If you’re following this nutrition plan for quickly shedding body fat and have to train in the morning you’ll want to train on an empty stomach and then eat a piece of fruit and 6 ounces of meat, chicken or fish as soon as possible after your workout.


Then, you’ll eat 6 ounces of meat, chicken or fish and a couple of handfuls of peanuts, almonds or pecans 3-5 hours later. After another 3-5 hours you’ll eat a piece of fruit and 6 ounces of meat, chicken or fish and then end your day with 20 grams of protein within an hour of going to bed as I describe above.


How to Eat on Rest Days

On days that you take a break from working out you’ll eat 6 ounces of meat, chicken or fish and a piece of fruit for your first meal of the day.


Your next 2 meals should consist of 6 ounces of meat, chicken or fish and a couple handfuls of peanuts, almonds or pecans. Then you’ll finish the day with a 4th meal containing 20 grams of protein within an hour of going to bed.


Helpful Tip: Drink Some Black Coffee or Tea

The most challenging aspect of following this rapid fat loss nutrition plan is dealing with your hunger. One strategy I use to help mitigate my hunger is to drink a cup of black coffee or tea in between meals.


The stimulating effect of caffeine in these drinks serves as a hunger suppressant that will help to make your hunger more bearable between meals throughout the day. Coffees and teas are also rich in antioxidants, so there are some health benefit reasons to integrate coffee and/or tea into your daily routine as well.


Another helpful tip is to eat a cheat meal every few days. This will give you a chance to put more substance in your stomach and can actually help to stymie feelings of hunger for a day or two afterward.


If you can avoid cheat meals altogether, that will obviously lead to the best results. But, having one or two a week will only slightly hinder your results, and can actually help keep you on track over the course of 8 weeks.


You Can Do It

If you have a number of pounds of fat to lose, and not much time to do it in, this diet will induce the kind of fast fat loss you’re looking for. While this diet will provide improvements by itself, for the best results you’ll need to be sure that you’re doing 20-30 minutes of cardio every day and mixing in some weight training 4 or 5 days a week as well.


Extreme diets like this aren’t for the feint of heart. You’ll need to make a commitment to doing what it takes to reach your short-term fat loss goals up front and remind yourself often of why you’re doing what you’re doing.


Having a vision of what you’re working towards will motivate you when you’re tempted to cheat on your diet or skip a workout and can mean the difference between dropping 20lbs of fat in 60 days or only dropping 5lbs of fat.


It won’t be easy, but you can do it!


Be sure to email me or leave me a comment below to let me know about the results you get from following this rapid fat loss diet plan.


Take a before picture before starting, along with an after picture, so you can see the difference 60 days can make when you’re committed to transforming your body.



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