04/05/2019
Rules:
1. Black coffee cannot be replaced with tea. No tea with milk. Black coffee - a qtr tsp in a mug of water. Twice a day. It is a must as it kills cravings and boosts your metabolism.
2. Green tea or excercise is not needed on this diet.
3. No changes can be made and no cheats.
4. Instead of steak you can have minced meat, chops, mutton or boneless beef.
5. No oil to be used ... Grease a non-stick pan, wipe off with tissue and prepared the required meal. Add spices as needed.
6. Fruit salad should be fibrous fruits like pear, apple, watermelon but no banana and mango.
7. Spinach can be sautéed or have a spinach omelette.
8. Drink a minimum of 2 litter of water a day. 9. No milk or sugar but a sweetener is good.
10. May be repeated after 3 to six weeks.
11. This plan is not suitable for feeding moms.
Day 1
B: Coffee (black)
L: 2 boiled eggs, cooked spinach (as much as you like)
D: grilled steak (as much as you like)
Day 2
B : Coffee (Black) and whole meal bread (one slice toasted)
L: 100 gm grilled steak, lettuce with lemon and 1 fruit
D: chicken (as much as you like)
Day 3
B: Coffee (black) and whole meal bread (one slice toasted)
L: 2 boiled eggs, 1 tomato and 1 cup Green beans
D: 100 gm chicken and 1 cup green salad
Day 4
B: Coffee (black) and whole meal bread (one slice toasted)
L : 1cup Cooked/raw carrots and 1 slice cheese
D: 1 cup fruit salad and half cup plain yogurt
Day 5
B: 1 cup carrots raw or cooked with lemon and coffee
L: 100 gm Grilled white fish/chicken and 1 raw tomato
D: 100 gm Grilled steak with 1 cup green salad
Day 6
B: Coffee (black) and whole meal bread (one slice toasted)
L: 100 gm Grilled chicken
D: 2 boiled eggs and one cup carrots
Day 7
B: Black tea with lemon
L: 100 gm Grilled steak and fruit
D: Anything you like from the diet plan
Day 8
B : Coffee (Black)
L: 2 boiled eggs, cooked spinach (as much as like)
D: Grilled steak (as much as like)
Day 9
B: Coffee (black) and whole meal bread (one slice toasted)
L : 100 gm Grilled steak and Green salad
D: Chicken (as much as like)
Day 10
B: Coffee (black) and whole meal bread (one slice toasted)
L: 2 boiled eggs, 1 tomato and 1 bowl green salad
D: 100 gm Chicken and green salad
Day 11
B : Coffee (black) and whole meal bread (one slice toasted)
L: 1 cup Cooked/raw carrots and 1 slice cheese
D: Fruit salad and half cup plain yogurt
Day 12
B: 1 cup Carrots and lemon juice
L: 100 gm Grilled white fish/chicken and 1 raw tomato
D: 100 gm Grilled steak with green salad
Day 13
B: Coffee (black) and whole meal bread (one slice toasted)
L: Grilled tomato, de-skinned chicken (as much as you like)
S: 2 boiled eggs and one cup carrots
-ak
Grocery list:
Coffee
Eggs
Beef steaks
Chicken
Chicken boneless
Apples
Pears
Tomato
Sauces - Nandos n chilli sauces are best
Carrots
Cheese slices
Whole meal bread
Yoghurt
Green beans
Lettuce
Cucumbers
Sweeteners
Lemons
New comers - tips to complete your 13 days successfully
1. Read the rules and understand them properly
2. Get the groceries ... Marinate your meat and chicken and be ready
3. Prepare and Eat your meals on time
Breakfast at 8-9pm
Lunch 12-1pm
Coffee 4pm
Dinner 7pm
4. Drink water in between meals - u can make lemonade with sweetener and salt
5. Weigh loss can never be a miracle - the plan works only if you follow it completely - no changes - no CHEATS!
6. Beef steak gives the best weight loss result as this plan is low carb and high protein plan.
7. Coffee is a must - it's a metabolism booster and will your craving and suppress appetite. Moreover qtr teaspoon in a mug of water isn't harmful.
8. Due to changes that happen in your body, you might experience slight headache - drink coffee or have a Panadol. As I said, three-fours days are tough and then it's smooth.
9. If constipated - water and isabghol will help!
10. BF moms - reduce your coffee ... Eat as much as you can to get full so that the milk feed isn't affected!
11. No green tea - it has an opposite effect on the body!
12. Results depend on your cheats and your current weight. Not a single CHEAT please!
Best of luck! Post your food pics to keep motivated!
