The Holiday Belly Burn - Rules
The way I came across this concept was a few of my clients were complaining that the nutrition plan was too complicated, that they needed it to be simple. So…here is the simple version!!
The best part....there are only the 5 rules…
These are the rules you will stick to on NON-cheat / NON-holiday meal days (See the Holiday Cheat Guide for more on those days). It is basic stuff so the closer you stick to it the better your results will be.
1. Protein Power
As a general rule, you will want to target 1 gram of protein per pound of body weight per day. If you weigh 180 lbs., you should get around 180 grams of protein per day. Women must get NO LESS than 120g per day. No exceptions. (Greek Yogurt, Eggs, Lean Meats). You can look at this as 5-6 servings where a serving size is the size of the palm of your hand.
2. Carb Control
You will want to consume less than 75 grams of (net) carbs per day on week one, less than 50 on week 2 and less than 40 on weeks 3 & 4. Yes, you can start out lower if you want.
Week 1: < 75g
Week 2: < 60g
Week 3-6: < 50g
Again, this only applies on NON-cheat / NON-holiday meal days.
3. Total Accountability
Write it all down. Keep yourself in check. Use our Pro Diets App or any other App you love using, use a paper log or make a photo collage whatever works for you!! You will document EVERYTHING you eat (before you eat it). This is mandatory and substitutions will not be allowed. For ultimate accountability bring these logs in with you for a quick review.
4. Cheat to Lose
My clients love this one. You can have 1 or 2 Splurges (aka cheat meals) each week. Make sure that these meals are pre-planned and not just random. See the Holiday Cheat Guide for more details.
5. The 8/16 Rule
This one is a bonus rule and is optional but can accelerate the program results. Simply put, you have an 8-hour window in which you may eat. The other 16 hours of the day no eating. So, that means if you start eating at 10am, at 6pm you are done. You can tailor this 8-hour window to whenever you want, so you can start at noon and eat until 8pm. All the other rules still apply. This method of nutritional timing (intermittent fasting) has proven to be an extremely powerful fat loss tactic but you have to do it 100%.
There you have it, 5 (simple rules. Follow these and the fat will literally melt off. Over the course of the next few weeks I will go in to more detail on the “why” of the program. As in why these tactics are so incredibly effective.
There is no middle ground on this program- I mean it is only a few weeks for heaven’s sake. This is black and white: You either following these rules or you do not. You are either doing Holiday Belly Burn or you are not. The cheats should make this program VERY easy to stick to.
If you do follow these rules, you should see some big changes quickly.
I’m here to help and will be with you every step of the way so be sure to post in our private Facebook Group any time you have questions.