4-week “Drop the last 10-pounds” Diet Plan

To say “I’m on a diet” gives people the impression of some fad or diet of the week gimmick. What people tend to forget is unless you don’t eat everyone is on some type of diet. Some may be on a vegan diet, some a typical American diet, while others a Twinkie diet. I know some may not see the difference between the last two but, obviously some diets are better than others when it comes to your health.

That’s why when you change your diet as opposed to going on a diet it’s important to realize this is a long-term if not a life-long commitment. Next to exercising it’s the best thing you can do for yourself and your health. That being said, if you want to lose pounds quickly there are tricks you can utilize to reach your goals without sacrificing your health. After you complete this four-week plan and you achieve your goals you’ll certainly want to keep the weight off. So, check out my Healthy Weight Loss Tips page to keep the weight off for good!

In my opinion, there is one diet that follows some simple rules that will help you drop pounds, and it works time and time again. This isn’t just a fad diet you see on TV this is a diet proven through scientific research to help you lose weight. Combine it with a solid workout routine and four weeks later you may not recognize yourself in the mirror.

What you decide to put in your body can and will make a huge difference in how you feel and what you see in the mirror. Especially when starting a fitness regimen. Let’s look at a car analogy. Say you drive a clunker. When you pull up to the gas station what gas do you reach for? More than likely just plain ole’ regular unleaded will do. It’s not the best for your car but hey, it’s cheap and it gets the job done.

Now, let’s say you pull up in your favorite sports car. Unless you’re crazy (or it’s a rental) you’re probably reaching for the premium. Why? Because it’s the best thing for your car and you know it helps it run at peak performance. It doesn’t matter if it costs twice as much you want the best fuel for your expensive car. Not only does it help your cars’ performance but also its longevity. Running crap through your system is harder on your car than running premium. As a result, you’ll get a longer lifespan.

We can expect to see the same thing with our bodies and the quality of food we ingest. We may not consider our body a high-performance sports car but why shouldn’t we treat it like one? last time I checked you can’t simply go out and buy a new one if yours breaks down. This means cutting out crap foods and ingesting more fruits, vegetables, quality proteins, and quality fats. It truly amazes me what we can do to our bodies and for the most part still function properly. Drinking, smoking, fast food… it all takes a toll on our bodies and minds and we seem to forget we’ve only got one. Now don’t get me wrong, it’s OK to indulge every once in a while but now is the time to learn some words that may be foreign to you, will-power and self-control.

Do you want personalized dietary guidance and fitness information? I’m offering one-on-one counseling and guidance to get you to your fitness goals. Check out the fitprofree.com Personal Training for more information.

I’ll go ahead and say it now; this is a low carbohydrate diet… still with me? Good. Some of you may read that and do one of a few things (A) immediately click off this page, (B) roll your eyes and hesitantly keep reading, or (C) say “hmm, I’ve heard of that before but I thought it was unhealthy.” A select few (who are probably not looking for diet advice) will agree “low carb is the way to go!” There have been stacks of books written on the subject so I won’t go into the nitty gritty, but I will refer you to a trusted source when it comes to eating low carb.


There is a plethora of information on a diet known as Paleo you can find it at ThePaleoDiet.com

There are special considerations when eating paleo that regular low-carb dieters do not usually consider. I highly recommend reading Dr. Loren Cordain’s book The Paleo Answer. He has quite the CV when it comes to nutrition. Having authored over 100 peer-reviewed scientific articles and abstracts, he is acknowledged as one of the world’s leading experts on the natural human diet.

=>For more information on how to start eating Paleo today Click Here!<=

For the sake of brevity, I’m going to break down some quick guidelines to follow when it comes to eating low-carb.

Avoid sugar, starch, and of course carbohydrate laden foods.

This is the main premise of this diet. It’s best to avoid candy, soda, boxed/canned juice, potatoes, pasta, rice, corn, beans, and anything with grains or flours. When in doubt just check the label and if you see more than 5 carbs per serving avoid it. But it’s best not to focus on what you can’t have and focus on what you can.

Eat protein at every meal.

Make sure you are consuming quality protein with all three Branch Chain Amino Acids (BCAAs). How, you might ask, do you do that? Simple, eat meat. You can find the BCAAs in plant products, but typically you have to combine two different plant-based products to get all three. For example corn and beans, But if you are following low-carb or the paleo diet neither of these are admissible. Avoid processed proteins like deli meat or hot dogs. These are not quality sources of protein.

Eat veggies till your heart’s content

Shoot for at least four servings a day of the low-starch variety. Raw, steamed, or sauteed however you like just make sure you’re eating them with every meal.

Watch out for other sugars

Too much sugar from fruit can hinder results when trying to lose weight. Feel free to eat the lower sugar melons and berries but avoid the sugary fruits like pineapple or bananas. This goes for dairy products as well. Be sure you’re not drinking too much milk. One glass a day at the most, preferably 30 mins before or after your workout is ideal.

Don’t fear the fat!

This will help you feel fuller and more satiated after a meal. Go for quality fats derived from nature and always avoid low-fat or fat-free. They are typically laden with sugar or chemicals to help with flavor.

Meal guide

This doesn’t have to be complicated. There are three categories of food you should eat with every meal; Protein, Vegetable, and Fats. For every meal pick one or two choices from each category below and you’re good to go. There are plenty of other options out there just be sure to follow the guidelines depicted above and you can’t fail!

  • Poultry
  • Fish/Seafood
  • Eggs
  • Beef
  • Pork
  • Leafy Greens
  • Onions
  • Peppers
  • Cauliflower
  • Broccoli
  • Asparagus
  • Brussels Sprouts
  • Celery
  • Cucumbers
  • Mushrooms
  • Tomatoes
  • Turnips
  • Zucchini
  • Avocado
  • Butter
  • Coconut
  • Nuts/Seeds
  • Olive/Canola Oil

After you graduate from the 4-week diet plan it’s time to keep the weight off. Be sure to read my Healthy Weight Loss Tips for more information on healthy eating.

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