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The Ultimate Fat Loss Diet Plan: in Just 3 Weeks

The best way to get satisfactory results in anything in life is by having a good plan and following it strictly. Fat loss is not an exception! To lose fat you should follow a strict plan on a healthier lifestyle. We know it might be hard to follow the health plans proposed but in this article, we give you a plan to lose fat easily! Keep up with us while we present you a 3-week plan to help you achieve your objectives. After finishing this plan, you can prolong any of the phases of training according to your needs. Combining a balanced diet with a good exercise plan can make you lose as much as 15 pounds (7 kilograms).

Week 1

Prepare Your Body to Work Hard

The first step to have a productive fat loss is getting your metabolism working, so your muscles need to get moving. When you work out your muscles you are burning calories, so the more muscles you are moving, more calories you are spending and easing the process of weight loss. During the first wee you should aim to 4 days of resistance training and perform 30 to 45 minutes of cardio on the rest of the days. This way you’ll maximize your strength in a short amount of time, that will be essential to achieve your goal.

Pump With Power

According to specialists, when exercising, the best way to burn more calories is by adding weight to your exercise repetitions and lower the number of reps, this way you’ll end up building more strength. The extra taxing on your muscles will allow a more efficient muscle building in a short period. Women naturally have little testosterone (a sex hormone found mainly in man). This hormone is responsible for bulking up and their lower values may lead to an extra difficult when adding weight. The recommendation we have for women is, to avoid stock, you should use the regular amount of weight. If you are a woman and don’t seem to have difficult in buildup muscle you surely can try to higher the weights and lower the reps. For example, if you usually do 8 reps of an exercise, try to add up some weight to each set and try to complete 4 or 5 reps. Doing this every training session will help you build up extra strength.

Take Your Muscle to The Limit

Your strength sessions should be organized in a way that every 2 days you are working your muscles. Working your muscles every two days will shock them into the shape you are looking for. An effective way of organizing yourself is by training lifting weights on Monday, Tuesday, Thursday and Saturday so you can rest enough during the week on Wednesday and Friday and recover on Sunday. After the first trainings you might feel too sore, so we recommend to look for exercises that work your muscles from other angles, this way you’ll keep training and don’t suffer too much from soreness. Also, your muscles will benefit from the adaptation you are making on them and you’ll burn even more calories since your muscles are working harder.


Your insulin levels always drop during intense exercise, pretty much every time you are working at 75 percent of your maximum heart rate. When your insulin levels drop, becoming irregular when compared to the normal ones, the body starts producing cortisol. Cortisol is a stress hormone that breaks down your muscles and is linked to an increase of the belly fat production. This means you need to replenish your glycogen backup while you are working out, so you can regulate your insulin levels. When you do multiple sets your glycogen levels are dropping about 40 percent, so you should have something to sip while at it. Energy drinks like Gatorade have little calories and the electrolytes necessary to keep your muscle metabolism on the run. Water is fine for moderate exercises, but it won’t be enough for intense sessions.

Take The Best of Your Post Working Out Time

After working out there is a 45 minutes period that is considered by specialists the best time to metabolize nutrients. During workout your metabolism is already high and if you refuel your body with the correct nutrients you’ll keep it working that way for longer. A good after workout meal should contain cabs (that will restore the glycogen backup) and protein (that will help your body to build up more muscle). Good example of healthy meal is a grilled chicken sandwich or a low fat plain yogurt with almonds and fruit. You should have this meal for about 20 minutes after finishing your workout to regulate faster your blood sugar. And since your body is on high burning mode you should take advantage of it and eat about one third of the daily calories in the next 3 hours after ending your exercise. Since your body is on high burning mode, you’ll metabolize faster, and it’ll help you losing weight.

Have Healthy Nutritious Mixed Meals

When preparing your meals always look for a balance between protein, carbs and fat. Your meals are the fuel you need to keep your body moving and be satiated. If your meal is consisted in only one of this groups you’ll feel hungry earlier and you’ll need to have more food. Don’t be afraid to go for healthy fats since they take longer to break down in your gut, this way you’ll feel fuller and with a less need to have more food, consuming less calories. Look for low fat yogurts, stir-fry veggies with olive oil and go for peanut butter on a bagel.

During this week you should eat more meat (except fat meats), fish, eggs, veggies, gelatin and spices.

We leave you a daily plan with what you should eat during this week:

Day 1

Breakfast: 1 small bread with 2 turkey ham slices and a glass of milk with coffee

Snack: 1 low fat yogurt

Lunch: Turkey rolls with ham and mozzarella with a mixed green salad

Snack: 1 gelatin and 1 hard-boiled egg

Dinner: Shrimp with ginger and mushrooms

Day 2

Breakfast: 1 small bread with fresh cheese and one glass of milk with coffee

Snack: 2 turkey sausages

Lunch: Wrap with beef and lettuce

Snack: 1 low fat yogurt and 1 carrot

Dinner: Tuna with low fat mayo and cheese with broccoli

Day 3

Breakfast: 1 small bread with 1 scrambled egg, 1 low fat yogurt, 1 coffee

Snack: 1 slice of cheese and 1 slice of ham

Lunch: Stewed Sausage with red cabbage

Snack: 1 fresh cheese and 2 slices of cod carpaccio

Dinner: Balsamic turkey breast with mushrooms

Day 4

Breakfast: 1 Hotdog with whole wheat bread and turkey sausage plus one glass of milk and coffee

Snack: 1 fresh cheese and 2 slices of cod carpaccio

Lunch: Meat skewers in the oven with Zucchini

Snack: 1 Low fat yogurt and 2 slices of ham

Dinner: Tuna puff pastry with lettuce

Day 5

Breakfast: 1 bread with bird mortadella and one glass of milk with coffee

Snack: 1 low fat yogurt and 1 slice of low fat cheese

Lunch: Low fat Mexican pot pie

Snack: Cottage cheese with tomato and oregano

Dinner: Fresh tuna with bell pepper

Day 6

Breakfast: Cheese and ham omelet

Snack: 1 carrot

Lunch: Cheese meatballs with spinach puree

Snack: 1 low fat yogurt and 2 ham slices

Dinner: Sashimi

Day 7

Breakfast: 1 bread with ham and cheese and 1 glass of milk

Snack: 1 yogurt and one gelatin

Lunch: Zucchini stuffed with turkey sausage

Snack: One cup of tea and beef carpaccio

Dinner: Smoked salmon omelet

Week 2

Take Your Metabolism To a Higher Level

Now that your body has already started building up some muscle you can increase the intensity and boost your metabolism. This week you should swap one of your strength workout for a cardio workout to allow you to burn calories on a higher level. You can also try to make your cardio sessions more intense. We recommend you swap Tuesday and make it a cardio day to have a balanced exercise week.

Keep Yourself Hydrated

Another way of maximizing your metabolism is by drinking more water. Researchers have found that when you are dehydrating (from sweating when you exercise) your resting metabolism can slow down by 2 percent. Imagine that your resting metabolism is 1500 calories, the number of unburned calories will be around 30 every day. Other studies found that having 12 8-ounce (aprox. 235 milliliters) raises your metabolism higher than only drinking 4 to 8. Besides, having more water also increases the energy and the desire to exercise. We recommend you drinking at least 2 tall bottles of water every day, so you can peak your metabolism.

Ready? Set, Go! Now Stop and Then Go!

When doing cardio, instead of jogging during all the time straight you should do intervals. Sprint one minute and rest another, by changing the intensity your metabolism will increase and allows you working harder and gives you time to recover and breathe. You can try to make running more fun by using dice, you know how? Multiply the number you get when rolling the dice and multiply by 10, sprint that number of seconds and then rest the double of that amount. You can also use the dice for your intervals when make weight exercises and when you roll odd numbers do crunches. You can also use the numbers you roll to get the number of reps. If you get an even number, you can do squats or pushups.

Using the dice, you can vary your workout and keep moving. For better results you can do three to five sets of 1-minute hard intervals with 2-minute recovery periods.

Take Some Rest!

To keep your metabolism moving you should keep your heart rate up during the rest from the sets. You can use this time to work a different muscle group, for example, if you are doing lunges you can do pushups between sets. When doing cardio, you can also perform jumping jacks or jogging in the place. When doing these little exercises in between you’ll be able to burn an extra 85 calories.

Increase Your Protein Intake

Protein can also improve your metabolism. Protein contains nitrogen which metabolic expensive, this means that the body makes an extra effort to process it. But be careful, eating too much protein might make you feel tired since you’ll need an extra energy to digest it. Specialists recommend 0,4 grams of protein for every pound (or 1 gram for every kilo). You can temporary add an extra 30g of protein to your diet to make your body work herder and burn more calories but don’t do this for too long since you can compromise your kidneys. This extra 30 grams of protein can be added with a half-cup of cottage cheese (15g of protein), 8 ounces (220g) of low fat yogurt (11g of protein), 8 ounces of skim milk (8grams of protein) and 3 ounces of tuna (22g of protein).

We leave you a daily plan with what you should eat during this week:

Day 1

Breakfast: 1 french toast and 1 glass of mil

Snack: 1 gelatin, 1 cheese slice, 1 ham slice

Lunch: Salmon and veggie quiche

Snack: 1 yogurt with red berries

Dinner: Veggies soup

Day 2

Breakfast: 1 bread with 2 mortadella slices and 1 yogurt

Snack: 1 apple

Lunch: Veggies omelet

Snack: 1 gelatin, 2 slices of cheese, 1 slice of ham

Dinner: Any fish on the oven with veggies

Day 3

Breakfast: 1 bread, 1 mixed egg, 1 cup of tea

Snack: 1 cup of milk

Lunch: Healthy lasagna

Snack: Slices of celery dipped in tuna paste

Dinner: Soup of your choice

Day 4

Breakfast: 1 bread, 1 slice of smoked salmon, 1 glass of milk

Snack: 1 slice of cheese, 2 slices of ham

Lunch: Steamed salmon with veggies

Snack: 1 yogurt, 1 peach

Dinner: Roast beef with rosemary and baked asparagus

Day 5

Breakfast: One cup of oatmeal with mil, 1 coffee

Snack: 1 gelatin, 1 pear

Lunch: Chicken with basil and veggies

Snack: 1 yogurt, 1 apple

Dinner: Soup of choice

Day 6

Breakfast: Toast with butter, 1 cup of milk with coffee

Snack: 1 yogurt, 1 slice of cheese

Lunch: Tuna salad

Snack: 1 gelatin, 1 slice of mortadella

Dinner: Meat fondue

Day 7

Breakfast: 1 bread with cream cheese, 1 yogurt

Snack: 1 gelatin, 2 slices of ham

Lunch: 1 chicken breast with cauliflower

Snack: 1 yogurt, 2 slices of cheese

Dinner: Soup of choice

Take a Good Night of Sleep

Resting is essential for your body, only this way you can keep enough energy for all the activities. Try to get (at least) 6 hours of sleep each night. After sleeping for 6 hours your body starts releasing growth hormones, meaning that your muscles are getting toned. Getting enough rest will release hormones that will make your muscles grow. Also, you should add a day of light exercise to your week of training to allow your muscles to take a break. On this day you can take a long walk or an easy jog.

Week 3

Take Your Metabolism To a Higher Level

Now that your body has already started building up some muscle you can increase the intensity and boost your metabolism and burn as many calories as you can in every single session of exercise! Do some heavy-duty cardio instead of weight lifting.

Extend Your Intervals and Control Your Hunger

During this phase you can burn more calories with longer intervals since you have been preparing your body for it. You can do a hard run for 5 minutes and then a light jog for the same amount of time.

If you feel hungrier during this phase (which is normal) you can have protein and fruit smoothies after working out. Freeze some bananas and berries, mix them in a blender with a cup of low fat milk. You’ll surely feel better.

We leave you a daily plan with what you should eat during this week:

Day 1

Breakfast: 2 toasts with butter, 1 glass of milk

Snack: 1 yogurt, 1 slice of ham

Lunch: Chicken salad with feta cheese

Snack: 1 apple, 1 fresh cheese

Dinner: Grilled fish with tomato salsa

Day 2

Breakfast: 1 bread with 1 scrambled egg, 1 cup of tea

Snack: 1 yogurt, 1 cup of red berries

Lunch: Smoked salmon rolls

Snack: 1 cup of milk with coffee, 3 slices of mortadella

Dinner: Soup of choice

Day 3

Breakfast: 1 bread with cheese omelet, 1 cup of tea

Snack: 1 yogurt, 2 slices of ham

Lunch: Healthy pizza

Snack: Red berries smoothie

Dinner: Grilled chicken with veggies

Day 4

Breakfast: 1 bread with 2 turkey ham slices, 1 glass of milk

Snack: 1 gelatin, 2 cheese slices

Lunch: Fish in the oven with veggies

Snack: 1 cup of tea, 1 hard-boiled egg

Dinner: Soup of choice

Day 5

Breakfast: 1 french toast, 1 glass of milk with coffee

Snack: 1 gelatin, 2 turkey sausage

Lunch: Chicken with parmesan and sweet potatoes

Snack: 1 yogurt, 1 banana

Dinner: Grilled salmon with veggies

Day 6

Breakfast: 1 bread, 2 scrambled eggs, 1 cup of milk

Snack: 1 cup of tea, baby carrots

Lunch: Sautéed vegetables with tofu

Snack: 1 yogurt with red berries

Dinner: Soup of choice

Day 7

Breakfast: Oats

Snack: 1 yogurt, 2 slices of cheese

Lunch: Stuffed eggs

Snack: 1 cup of tea, 1 pear

Dinner: 1 stalk of cooked fish of choice with crispy zucchini dumplings

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Message from Sophia!

I would love to hear from you and read your comments on this article. Let me know what you think about this article. Is it helpful to you? Your comments and suggestions will serve as an inspiration and learning platform for me.
Regards, Sophia
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