You’re probably… “Is the 28- day diet challenge is right for me?”
Well, losing weight can be a real pain in the a**! Especially if you’ve tried diets that didn’t work before. It can be a “challenge” of its own just trying to find a program that ACTUALLY works!
28-Day Diet Challenge for Quick Fat Loss
Here, I am going to discuss the break down of what to expect when you follow this 28-day diet challenge. You can expect to:
- Lose 10-28 pounds in 28 days
- Lose 3-4 inches off your waistline
- Have more energy
- Improved Sleep
- Faster Metabolism
- Have a better understanding of nutrition
How does this actually work though?
Let’s get into it!
Here are the main steps that we would incorporate into this 28-day diet challenge plan-
1. Intermittent Fasting
Are you familiar with intermittent fasting? If you aren’t, don’t worry, I’ll explain.Intermittent fasting is one THE BEST ways to help you lose stubborn belly fat without putting much effort towards your diet.
Why?
This is because intermittent fasting isn’t a diet, it’s simply an eating pattern that targets key weight loss hormones to work with your body to target fat loss while helping maintain lean muscle tissue. The 16-8 method (Fast 16 hours and eat for 8 hours) is the preferred approach in this diet plan, but there are a few different ways to incorporate fasting. For more info on intermittent fasting, click here.
2. Carbohydrate Detox
Many people are not aware, but by following a typical American diet, you’ve probably become insulin resistant. Insulin resistance is when the cells in your body cannot efficiently absorb glucose.
Insulin’s sole purpose is to help cells absorb glucose. What will end up happening to you is the over-abundance of glucose will remain in your blood, and this becomes a risk factor for the development of diabetes.
When your glucose levels are higher than normal, but not quite high enough to be considered diabetes, this is referred to as prediabetes (aka insulin resistance).
Enough with the mumbo-jumbo, get to the point!
Ok, ok.
Well, even if you start eating healthier, it is unlikely this alone will make a large impact for you. For example, if you eat a nutrient-dense substance such as an apple, the fiber and carbohydrates coming from this food source should make you feel energized.
Most likely, it isn’t. If this is the case, you are a likely candidate for having insulin resistance. What you want to do is reverse this.
How do ask?
With a carbohydrate detox, you can help reset your system and reverse insulin resistance. Not to mention, it’s a great way to shed off some body fat as well.
3. Incorporation of Healthy Nutrient Dense Foods
Again, we’ve already covered that the typical American diet is far from healthy. That being said, the main focus on this diet is to include a healthy serving of all the appropriate macro-nutrients (carbs, fats, and protein) that are most effective for achieving fat loss.
Studies have shown that increasing fruits and vegetables can help achieve weight loss and body weight maintenance (1, 2).
So, if you want to learn more about what type of foods to include, be sure to check out this article.
4. Week By Week Combined Nutrition and Exercise Plan
Obviously eating healthier is a big part of weight maintenance and overall health and well-being. Although, knowing when to incorporate the diet and how to plan it with your exercise routine is key to being successful at achieving your goal. Let me give you a quick break down of what each week would look like.
Week 1: >30 Carbs per day
Week 2: 50-75 Carbs per day w/ exercise
Week 3: 75-100 Carbs per day w/exercise
Week 4: 75-100 Carbs per day w/exercise
While exercise is not required to lose the guaranteed 10-21 pounds, it certainly is recommended to help continue with the weight loss process. Strength training, in general, is important not only for weight loss but for a number of other health benefits including:
- Improved body composition
- Afterburn Effect (EPOC)
- Can help with depression
- Builds lean muscle mass
- Improves heart health
- Increases strength
- Improve bone and joint health (prevents osteoporosis)
So, before you decide to skip the weights, remember all the important health benefits you are going to be missing out on.
5. Get The 28-Day Weight Loss Magic Program
Finding the correct diet plan can be a challenge. This is why it is important to have one that works. Everything I’ve discussed in this 28-day challenge diet is actually what I teach in the28-Day Weight Loss Magic Program.
We teach you how to tackle eating healthy and exercising correctly so that it sticks with you before and long after you finish the challenge.
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