Rapid Fat Loss Diet Plan - My 2 Shakes and Chicken Salad Diet.

Tuesday, June 21, 2011

Here's a popular rapid fat loss diet plan that I have used to coach people to get really lean. It is a simple way to get lean in a 2-3 week period without dropping muscle mass. The key is that you need to train at least 3-4 times per week to ensure no muscle loss.

Here is a simple outline of the diet.

[+] Drink a 30-40 gram meal replacement shake for breakfast.
[+] Drink a 30-40 gram meal replacement shake for lunch.
[+] Eat a salad for dinner with 1-2 chicken breasts and vinegar based dressing (I like rice vinegar).
[+] If you are especially hungry, eat an apple after dinner.
[+] If you are still hungry, eat a cup of cottage cheese before bed.

Common Questions.

Q: Are there any "cheat days"?

A: No. The goal of this diet is to see how many days in a row you can do this. Most people only last 5-7 days. If you can do two weeks...that is awesome. I wouldn't go much longer than 3 weeks. Each day "builds upon" the previous day...you will be visibly leaner day by day. It is tough as hell, but works wonders!

Q: What is your favorite type of shake?

A: I like Original Formula of Myoplex. A Box with the individual packets. Roughly 42 grams of protein per serving. Fortified with a bunch of vitamins. I like Prograde's meal replacement shake as well (which is probably the better option for women due to the slightly lower protein and calorie content).

Q: How much weight can I expect to lose?

A: It depends, but you will drop weight at a fast rate. Not all of that weight loss will be body fat. There is a good chance that you could lose 8-15 pounds in 2 weeks...but a little less than half of that will be body fat. If you have a lot of weight to lose...you can drop rate at a much faster rate.

Q: This sounds pretty extreme.

A: It is and it is NOT meant to be done long term. Maybe just 1-2 times per year to either jump start a diet...or use leading up to summer or a vacation, etc.

Hope that helps...I think my "2 Shakes and Chicken Salad Diet" is much more effective than Tim Ferriss's "Slow Carb Diet" for rapid fat loss.

Hope that helps!

-Rusty

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