Eat Mode #1

Maximum Weight Cut Mode

Before You Start

Read the following information before you begin your journey to permanent fitness

Immediate no drama weight loss anytime you desire - "It's a Powerful Feeling"

How Much Weight Will I Loose with a Eat Mode #1 Cut?

Depending on your body type, “current” metabolism, age, gender and height you will lose from .5 lbs. to 2 lbs. per day without exercise. Adding a couple light cardio or weight lifting sessions per week will accelerate your progress, but it is not required. Just be as active as possible – no need to do anything extreme. If you feel like you’re run-down or not getting enough food then eat meal 2a and the egg whites before bed but don’t eat them every day just because they are on the menu. If you feel like you just can’t get through the day without something that tastes sugary then snack on the blueberries and strawberries but don’t go overboard. Use these strategic tools when necessary to keep yourself from quitting the cut because you’re too hungry or you’re craving something sweet.

Weight Cut Duration Options

First of all this isn’t a “diet” anyone needs to be on every day for the rest of their lives. It’s a reliable weight cutting tool to get you into your target healthy weight range (THWR), and then you will operate in various less restrictive maintenance modes to stay satisfied while also staying thin. The options below will help you decide how to set your initial and ongoing goals. If you do this cut right you will not be “physically hungry” and if prepared properly the food “tastes good”. However, it’s not the “great tasting” calorie laden, high fat, high sugar and high carb menu we’re ALL addicted to. Be prepared…you will be “emotionally hungry” at times!

The duration you select will probably be based on how much weight you have to lose and how motivated you are to eliminate the fat from your body. It will also depend on your tolerance for postponing the satisfaction of putting substances and liquids into your body that make you “feel great”. As stated previously, the food on this menu will make you feel good but it doesn’t make you feel great and the portions are most likely smaller than what you’re currently accustomed to eating.

It will certainly take some trial and error of doing the cut to find your tolerance levels. You may only last a few days on the first try and that’s okay. Be patient with yourself, you will be more successful in the long run if you are. If you set a goal and don’t make it then wipe the slate clean and just start fresh the next morning. This cut mode tool will forever be your go-to staple to bring your weight back to your target healthy maintenance range – and you have the rest of your life to perfect it!

Option 1 – Consecutive Days:

Set a goal of 5, 10, 20, 30 consecutive days to cut weight. If you can make it 5-days you should be able to bank a weight cut of 3-10 lbs. If you can tolerate 20-days of consecutive cutting you should be able to bank a weight cut of 8-20 lbs.

Option 3 – Days of the Week:

Because of logistics and convenience many people will choose to cut weight during the week and drop back to maintenance mode on the weekend. Potentially due to an unusual work schedule some people will choose to cut on certain days of the week and take a break on other days.

Option 2 – Lose a Set Number of Pounds:

You can set a goal of losing a set number of pounds. For instance you could cut for as many days as it takes to lose 15 lbs. Then you can operate in maintenance mode for a week and then cut another 15 lbs. until you reach your target healthy maintenance range.

Option 4 – Straight Cut:

This cut is for the dedicated individual what wants to get the weight off as fast as possible. For instance if you have 65 lbs. to lose you would stay in cut mode for as many days as it takes to lose 65 lbs., without plateau cutting.

This is Called Plateau Weight Cutting!

(Note: How to determine your Target Healthy Maintenance Range will be documented soon. Don’t worry…you won’t accidently get too skinny)

Why Don’t the Weight Loss Numbers add Up Exactly in the Durations?

There are a multitude of factors that determine how much weight you will lose or gain in a particular day, even if you eat and exercise optimally. Factors such as the amount and quality of sleep, menstrual cycles, water retention, stress, lack of activity (especially in cold climates), thyroid issues, testosterone and estrogen levels, illness, physical ailments, addictions to substances other than food, etc. all can affect your weight and fitness level. For this reason a person might lose 2 lbs. one day and do the exact same thing the next day and not lose any weight. It’s better not to be overly optimistic and set yourself up for disappointment. Be patient! The concept of plateau weight cutting with moderate consistent activity and exercise works over time regardless of the factors mentioned.

How do I Track my Weight Loss Progress?

Obtain a digital or non-digital scale (digital is best) and weigh yourself every morning (or after you sleep if you work the graveyard shift). Take a photo of the results on the scale and keep the photos on your phone or computer so you can refer to them later. Always wear the same minimal undergarments or shorts every time you weigh yourself, or be naked. Also, if you’re using a digital scale make sure you aren’t holding your phone in your hand while weighing yourself. With some digital scales you’ll have to quickly pick up the phone and take the shot before the number goes away.

Vitamins:

A high volume of vitamins and minerals exist in all foods. When you restrict your calorie intake with this weight cut you will also be cutting your overall vitamin intake. Make sure you take a 1000 milligram Vitamin C tablet and a multi-vitamin tablet every day. Without these supplements your immune system can become compromised allowing a cold or virus to take over your body. Getting sick will always be a setback to your weight cutting progress.

Make sure to take your vitamins every day even when you aren’t cutting weight.

Note: We didn’t use the phrase “catch a cold”. People don’t arbitrarily catch colds floating around in the air. The germs are all around us every day. When we allow our immune system to get weak it can’t fight the germs and they take over our bodies. Have you ever heard the phrase “feed a cold and starve a fever?”. It’s virtually impossible to cut weight and feed a cold at the same time.

Okay! Let's cut some Weight !

Maximum Weight Cut Mode

100% Clean Eating

Remember, this is a temporary weight cut mode based on eating 4-5 medium-sized clean low-carb meals per day. Often people will say “I eat healthy but I can’t seem to lose any weight”. Any day you follow this plan you should weigh less than you did the day before.

Eat Mode #1 - Meal Plan

Meal #1 - Breakfast

4-6 Egg whites with ½ of one yolk. (after 10:00 AM) (a little taco sauce is okay or add mushrooms, peppers, spinach – no cheese)

Meal #2 - Lunch #1

3-4 oz protein, ¾ cup vegetables, 1/2 cup carbohydrates (12:00 PM – 2:00 PM)

Meal #2a - Lunch #2

3-4 oz protein, ¾ cup vegetables, 1/3 cup carbohydrates (4:00 PM – 5:00 PM, Optional if hungry but skip if not really hungry. Or, if you need more energy you can eat only the carbs)

Meal #3 - Dinner

3-4 oz protein, 1 cup vegetables (5:00 PM – 7:00 PM)

Meal#4 - Bedtime Snack

4-6 egg whites – No Yolk! Adding some taco sauce or tomato is okay (eat before 9:00 PM if possible, and eat only If you think you’ll be too hungry to sleep. However, if you need an emotional pick-up try to use the egg whites with taco sauce instead of eating a “non-weight loss” substance that will cause a setback to your progress)

Daily Snack

1/8 cup blueberries or strawberries (Avoid if possible but eat if you need something sweet and try not to eat more than two times in a day)

What to Drink – 1 gallon accumulative per day of water, black coffee or unsweet tea (decaffeinated preferred). If you need something that tastes sweet make lemonade – Squeeze a lemon wedge in a cup with water and ice, and then add one blue or yellow packet of sweetener. No soda, alcohol, juice, creamer or sweetened drinks.

Salt – Lightly salt each meal with Sea Salt (make sure you’re flushing your body by drinking your liquids otherwise the salt will make you retain water).

Spices – Pepper, Italian Seasoning, Some Parmesan Cheese, Any Mrs. Dash.

Cooking Oil – Coconut Oil Spray (1^st choice), Olive Oil Spray (2^nd choice). Do not use butter.

Eat Mode #1 - Menu

Protein

White meat chicken, white meat turkey, tilapia (or other lean white fish such as grouper, snapper, swai, flounder, trout, etc.), raw or cooked tuna/Salmon, 4-6 egg whites with ½ yolk, lean steak such as sirloin or filet mignon, bison, mutton, lamb (also lean ham, lean roast beef and 96% lean ground beef or shrimp – occasionally, not every day)

Vegetables

Green beans, spinach, Brussel Sprouts, snow peas, green peppers, red peppers, mushrooms, celery, cucumber, collard greens, bok choy, tomatoes, lettuce, broccoli

Carbohydrates

Brown rice, Quinoa, whole wheat noodles, Sweet Potato, red potatoes, plain oatmeal (no bread)

Note: All meat must be grilled, baked or sautéed. Nothing fried. Remember, ground beef must be 96% lean. Lunch meat from the deli is okay. Make sure it’s oven roasted and not smoked. Try for low-fat/low sodium when possible.

This is how I do it!

The best way to learn how to do something is to watch someone else do it. I’ve gained 20 lbs so I can show you how easy it is to cut if off. Watch what I do by following me on the Facebook group. My posts will give you all the details you need to make your Eat Mode #1 weight cut a success.

Eat Mode #1