28 Day Challenge Nutrition Protocols

Understanding Supportive Nutrition for Fat Loss

The keys to a solid nutrition plan that will yield long-term sustainable results are: lean proteins,
vegetables, healthy fats, small amounts of fruits, water, and a carbohydrate intake appropriate for
YOU.
As you begin or continue on your journey to health please remember that what has worked for you
to achieve results in the past or what works for your friend, co-worker, etc may not be for you.
You are an individual and everyone has a di!erent body and di!erent things going on inside of that
body.
Before we get into the nuts and bolts of nutrition for fat loss, I want to talk about the fact that a
calorie is not a calorie. If losing weight were as simple as calories in vs. calories out, fat loss would
not be as hard as it is. Being overweight or obese is a disorder of excess fat accumulation, not
energy balance, not over eating, not sedentary behavior. Overeating and inactivity are
compensatory e!ects; they are not causes. We dont get fat because we overeat; we overeat because
our fat tissue is accumulating excess fat.
The 3500-Calorie Myth
A calorie is not a calorie. The equation calorie in vs. calories out says nothing about lean tissue and
water; it states you will only lose fat. We know this is not true. If a calorie is just a calorie then they
would all work the same way inside the body. We know is this not true as well. We know that lean
proteins, vegetables, and healthy fat calories work di!erent in the body than calories that come from
sugar.
In his book Why We Get Fat, Gary Taubes talks about 20 calories per day. What he is referencing is
that if you over eat by just 20 calories per day starting at age 25 you would gain 21 pounds in a
decade. If you relied on counting calories you would need to have a .8% accuracy and lets face it,
no one can do that.
Instead we need to focus on eating the right types of food to turn on our fat burning and turn o! fat
storing. This is where our hormones come into play. The hormone that we have talked about for
the last 50-60 years in regards to storing fat is insulin. As of late another important hormone that
we need to balance to achieve our fat loss goals is leptin,
Hormones
Insulin
Insulin is the regulator of fat metabolism. It puts fat into fat tissue and its insulin that suppresses
fat mobilization. In order to get fat out of fat tissues you must lower your insulin. The bottom line
is when insulin is secreted or chronically elevated, fat accumulates in the fat tissue. When insulin
levels drop, fat escapes from the fat tissue and the fat deposits shrink. We secrete insulin primarily
in response to the carbohydrates in our diet. Insulin is not on or o! in our body, it is secreted in
either a trickle, stream, or ood based on what we eat. Carbohydrate is driving insulin is driving fat.
Leptin
Leptin is a relatively new hormone that has only come onto the scene in the late 1990s. It is the
king of all hormones and is the most powerful hormone in the human body because it is the
commander in chief for the use of energy. No other hormone orders leptin. When leptin is not
working correctly lots of issues can arise such as: fatigue, depression, irritability, inability to focus,
poor metabolism, faulty immune function, problems extracting energy from food, high cholesterol,
high blood pressure, diabetes, obesity, and the list goes on and on.
Leptin is made in fat cells. If leptin is working well then you will have a healthy metabolism and your
appetite will be at bay. If leptin is low you will have a slower metabolism and your appetite will be
stimulated. So in theory if someone has a lot of fat stores they should also have a lot of leptin and
have a high metabolism and not be hungry BUT quite the opposite is true most of the time
overweight or obese individuals have a slow metabolism and are hungry all the time.
WHY?
Because their brains have become resistant to leptin and therefore thinks leptin is low which slows
down their metabolism and increases their appetite. Insulin resistance and leptin resistance mean
that the hormones dont communicate e"ciently in response to food. Therefore, a person has to
overeat in order to get enough leptin into the brain to get a full signal.
What causes leptin resistance?
Caloric restriction, insulin and blood sugar issues, stress, overeating, increased triglycerides, and
fructose (specically high fructose corn syrup). Whenever insulin is negatively impacted, leptin is
negatively impacted as well.
How do we manage leptin?
By rst managing insulin, we know insulin is increased when more carbohydrates than the body can
handle are eaten, you manage insulin by managing carbohydrate intake. Decrease stress and put in
place stress management techniques (see section on stress). If cortisol is deregulated, you will have
blood sugar issues despite a diet low in carbohydrates. Always including protein at breakfast and
not overeating will help to control leptin. If you are overweight, always try to nish a meal when you
are slightly less than full. It takes 10-20 minutes for the brain to catch up and signal the body that
you are full. Eating slowly can assist with this as well. In the following section, meal timing, I will
address other strategies to manage leptinstay tuned!
Meal Timing
Meal timing is key in managing blood sugar and hormones especially leptin. There are two
strategies in which to do this, never eat after dinner and eat three meals a day.
Leptin follows a 24-hour pattern where levels are highest in the evening hours and peak late at
night. It sets the timing for nighttime repair as well as coordinating the function of melatonin,
thyroid hormone, growth hormone, sex hormones, and immune system function to carry out
restorative sleep. Leptin will also burn fat at a greatest rate at night but only if you allow it to do so.
In a person with normal leptin function, the brain gets the signal that they are full and do not
require any more food in the evening. However, those with leptin problems or leptin resistance
never get a proper full signal (until they overeat) and they are driven by subconscious urges to eat
from the time dinner is over until the time they go to bed. Allow three hours between your last meal
of the day and the time you go to bed. Space dinner and breakfast out so that there is at least
11-12 hours in between.
Leptin is what gives your body the full signal after you eat a meal. In order to avoid leptin issues in
the evening you must properly manage leptin during the day. No matter what you eat you will get
some form of insulin response after you eat. Depending on what you eat that response may be a
trickle, stream, or ood of insulin. Once insulin has done its job after a meal, only then can your
body enter a true fat-burning state. Our metabolism is not meant to handle eating and snacking all
day. When a person eats a snack it raises insulin, no matter what that snack is. When insulin is
secreted it shuts o! fat-burning mode, and allows triglyceride levels to stay too high for proper
leptin function, reducing proper leptin entry into the brain. This can cause excessive food cravings,
an unstable energy level, poor head function, and unproductive sleep. Those with healthy leptin
levels will end up burning 60% fatty acids during sleep, the prime fat-burning time. When leptin is
managed well, fatty acids will be burned from the triglycerides that are stored in the abdominal area,
hips, and thighs. If leptin is poorly managed throughout the day, fatty acids from triglycerides that
are piled up too high in the blood will be burned during sleep instead.
Three to four hours after a meal blood sugar levels naturally begin to drop because insulin is done
doing its job of transporting calories into cells. Now our bodies can use stored calories for energy.
The drop in insulin signals the pancreas to produce glucagon. Glucagons job is to maintain blood
sugar in absence of food. Glucagon then signals the liver to release glycogen (stored glucose) in
order to maintain blood sugar levels. In a sense your body is getting a snack, just not from food.
Between meals about sixty percent of fuel will come from sugar that was stored in the liver, and
under the signal from glucagon the liver will burn forty percent fatty acids. Triglycerides from fat
stores are now being used as fuel. This starts happening three to four hours after a meal and
continues until the next meal is eaten. This is fat-burning time. As long as energy levels are
maintained the longer a person stays in fat burning mode the more fat they will burn. Snacking or
eating too often confuses leptin, and sooner or later this will catch up with you.
Sample Meal Templates
5:45 am Workout 5:45 am Workout
5:45 am WORKOUT
7:00 am Workout Shake
8:30 am Meal 1
1:30 pm Meal 2
6:00 pm Meal 3
7:00 am Workout 7:00 am Workout
6:30 am ! Workout
Shake
7:00 am WORKOUT
8:00 am ! Workout
Shake
9:30 pm Meal 1
2:30 pm Meal 2
7:00 pm Meal 3
9:15 am Workout 9:15 am Workout
7:00 am Meal 1
9:15 am WORKOUT
10:30 amWorkout Shake
12:30
pm
Meal 2
6:00 pm Meal 3
4:30 pm Workout 4:30 pm Workout
6:00 am Meal 1
11:00 amMeal 2
4:00 pm ! Workout
Shake
4:30 pm WORKOUT
5:30 pm ! Workout
Shake
7:00 pm Meal 3
6:00 pm Workout 6:00 pm Workout
7:00 am Meal 1
12:00
pm
Meal 2
5:00 pm ! Workout
Shake
5:45 pm WORKOUT
6:45 pm ! Workout
Shake
7:30 pm Meal 3
What to Eat
Buy Organic!
Try to buy local and organic foods whenever possible. It is worth spending the extra money on and
here is why; Foods are are not organic can be full of nasty pesticides, hormones, antibiotics and
other toxins. Toxins, as you know if you just completed the 21-Day Detox, are terrible for you body
even if you dont feel it. The can a!ect your endocrine (hormone) system and metabolism,
increasing your body fat percentage. These toxins may also be related to autoimmune disease,
cancer, MS and heart disease.
Lean Proteins
Meat and sh are a source of complete protein and good fats essential for brain and organ function.
Protein is an essential part of any nutritional plan as our bodies thrive on it. Our muscles are
created from protein and our skin, nails, hair and teeth reap the benets from it.
Protein sources include but are not limited to: grass-fed beef, organic free range chicken, chicken
sausage, organic free range turkey, organic pasture raised pork, nitrate-free sausages or bacon,
wild Alaskan salmon, cod, scallops, white sh, shrimp, tuna, bison, ostrich, elk, venison, organic
free range eggs, whey protein powder, vegetarian (rice, pea) protein powder, and goat milk, cheese,
yogurt. If you can handle dairy, plain Greek yogurt, cheese and milk from organic grass-fed cows.
Eat complete, lean protein with every meal. To gure out protein intake per day, take your goal
body weight and divide by 2.2. Take that number and multiply it by 1.5, and then by 2 to get your
range of protein intake in grams per day.
All of the following equal 7 grams of protein: 1 ounce of meat, 1 egg, 3 egg whites, 1 ounce of
cheese, 24 almonds, and 2 TBSP of nut butter.
For example: A female whos goal weight is 140 lbs. would want to eat 95-127 grams of protein
per day. This would equate to about 30 grams of protein per meal plus a post-workout shake.
Vegetables
Vegetables provide vital nutrients to our bodies. They are very nutrient dense with a minimal
amount of calories which is why they are so important to include in your diet for anyone trying to
lose body fat. Vegetables o!er a high bre content, which will aid in keeping you regular and help
you to ll up for less.
Include 1-3 servings of vegetables with each meal and aim for 7-9 servings per day. One servings
equals # cup of cooked, 1 cup of raw, and 2 cups of salad greens.
Non-starchy vegetables include but are not limited to: beets, red cabbage, red peppers, radishes,
tomatoes, butternut squash, carrots, pumpkin, rutabagas, yellow summer/winter squash, yellow
peppers, artichokes, avocados, broccoli, green cabbage, cucumbers, kale, green peppers, swiss
chard, asparagus, green beans, Brussels sprouts, celery, lettuce, snap peas, spinach, zucchini,
eggplant, cauliower, jicama, mushrooms, onions, parsnips, and turnips.
Organic or not? The rst priority is to eat the recommended servings of vegetables organic or not.
Then focus on buying organic for the Dirty Dozen. This includes: peppers, celery, kale, lettuce,
and spinach.
Here are a few ideas to increase the amount of vegetables you eat everyday. Add spinach to a
protein shake or Ultra Protein Plus. I promise you will not taste it. Add spinach, peppers, onions,
mushrooms, etc. to eggs. Substitute a vegetable for a starchy carbohydrate such as spaghetti
squash or zucchini for noodles. Cauliower or butternut squash for pizza crust. For rice, oatmeal,
wraps or mashed potatoes use cauliower as well.
Fruit
Fruits, like vegetables, are full of essential bre and nutrients. They are higher in natural sugars
(fructose) than vegetables are but, when consumed in moderation, can provide the body with vital
minerals and energy. Fruit is also high in antioxidants which help ght free-radical damage in your
body and can help prevent many disease processes.
If your goal is fat loss consume 0-2 servings of fruit per day. Males may be able to consume 0-4
servings per day. A serving consists of # banana, # large apple or pear, #-3/4 cup berries. The
best fruits to eat are raspberries, strawberries, blueberries, blackberries, and red, green, or yellow
apples.
Apples, strawberries, and blueberries are part of the Dirty Dozen, buy organic if possible.
Healthy Fats
Put very simply, nuts and seeds are a great source of healthy fats, antioxidants, protein and bre.
Polyunsaturated fats found in nuts are great for skin, hair, teeth and nail health and can also lower
cholesterol and are a perfect pick me up!
Nuts and seeds: almonds, pecans, brazil nuts, pistachios, cashews, pumpkin seeds, hazelnuts,
sesame seeds, macadamia nuts, sunower seeds, and walnuts.
Fats and oils to use: almond oil, macadamia nut oil, ax seed oil, coconut oil, sesame oil, extra
virgin olive oil, butter (or Ghee), hemp seed oil.
When cooking with oils and fats, especially at high heat, saturated fats are generally a better choice.
Use butter, ghee, or coconut oil when heating to high temps. Unsaturated fats are less stable and
more prone to becoming trans-fats at high heat. Heat, light, and air can cause oxidation to these
otherwise healthy oils.
Just because nuts and seeds are healthy fats does not mean you can eat as many of them as you
want. Limit nut and seed intake to 1-2 ounces per day.
Below are examples serving sizes of healthy fats per meal.
All oils and cooking fats (olive oil, animal fats): 1-2 thumb size portions
All butters (ghee, coconut butter, nut butters): 1-2 thumb size portions
Coconut (shredded or aked): 1-2 open handfuls
Avocado: # to 1
Coconut milk: between $ and # of one (14 oz.) can
Fats and oils to avoid: canola oil, margarine, and hydrogenated oils (trans fats).
Eggs
Eggs get a category of their own because they are AWESOME! Like meat, eggs are a great source of
protein. Like vegetables, they are very nutrient dense. Eggs contain Vitamin D which is needed for
healthy bones and teeth, Choline which is necessary for brain development and improving memory
retention, Calcium for healthy bones and teeth and Iron and Selenium for other health benets.
Think about it...A large egg contains less than 100 calories and has everything necessary to develop
a chicken! Thats pretty neat :-)
Carbohydrates
Carbohydrates are not an essential nutrient like fat is. Most of us can get our carbohydrate need for
the day met through vegetables and a small amount of fruit if necessary. Remember what we talked
about in the beginning of this manual with relationship to insulin. Insulin drives fat storage and
eating carbohydrates drives insulin.
When fat loss is the goal, eat vegetables with each meal and other carbohydrates only after
exercise or not at all. You must earn your starchy carbohydrates. If you are not seeing the results
you want, you are most likely eating too many carbohydrates for your body. Everyones toleration
and ability to process carbohydrates is di!erent. When it comes to changing body composition,
reducing or timing carbohydrate intake is the single most e!ective strategy to kick-start fat loss in
people with stubborn and hard to remove body fat stores.
If you are going to consume other carbohydrates, make them gluten free. Gluten has been linked
to 55 (and counting) health issues and is highly inammatory in the body. Gluten free
carbohydrates include: brown rice, beans, corn tortillas, sweet potatoes, ax seed, beans, lentils,
corn, red potatoes, and quinoa.
Keep portions to 1 serving for females and 2 servings for males if you choose to have other
carbohydrates. Servings sizes are listed below:
1/3 cup of beans
1/3-1/2 cup of rice or quinoa
# sweet potato
Liquids
Dont drink beverages with more than zero calories. Drink half your body weight in water each day.
Your body is make up of 60% water and water is absolutely essential for a variety of physiological
functions, your health, performance, and body composition will su!er if you dont drink enough
water.
Eat your fruits and vegetables, and drink water as your beverage. Fruit juice has little nutritional
value and it will increase blood sugar much quicker than eating a piece of fruit. Green tea is another
great choice. Co!ee can be enjoyed in moderation. Dont use co!ee to mask drops in energy or
fatigue from improper nutrition or meal timing. Post-workout and protein shakes are excluded.
Vegetarian Options
Tempeh
Tempeh (pronounced Tempay) is a textured soy product (also called TVP) that is made by fermenting
cooked soy beans. It is a protein rich meat substitute that is less processed than tofu making it a
healthier choice to include in your diet.
Legumes
Legumes are an excellent source of protein, low in fat, a good source of bre, folate, phosphorus,
potassium, iron, zinc, calcium and selenium. They contain Thiamin (B1), Riboavin (B2), Niacin (B3),
B5 and B6. The are also rick in antioxidants and have a low glycemic index.
Quinoa
Quinoa (pronounced Keen-wah) is often referred to as the Mother Grain. It is the only grain that
contains all 8 essential amino acids (making it a complete protein) making it a good choice for
vegetarians (and everyone else). It is gluten free, high in bre, has a low glycemic index and is
highly nutritious.
Brown Rice
Brown rice is another healthier alternative to white as it contains far more nutrients and bre since it
retains the bran and germ which is where many of the vitamins and minerals are found. Its low in
saturated fat, and very low in sodium and cholesterol.
Meal Composition
This part if VERY SIMPLE. Each meal should be made up of 1-2 palm sized protein sources,
depending on if you are female or male. Fill the rest of your plate with vegetables and add fat in the
appropriate servings sizes listed above.
Post Workout Nutrition
For maximum recovery after a high intensity interval training session, post workout nutrition is key
and often overlooked. This is the only time when liquid calories are superior. Focus on the ratio of
carbohydrates to protein for this meal. It will be di!erent depending on your body fat levels and
goals. Remember, post workout nutrition is imperative for muscle recover, repair and growth and
the more muscle you have - the more fat your burn!
For females with a body fat of 30% or higher you will want a 1:1 ratio of carbohydrates to protein
such as Arbonne Essentials Reese Peanut Butter (see recipes). If you are a female whos body fat is
less than 30%, on metabolic strength training days use a 2:1 ratio such as Pro-PCA Fuel.
For males with a body fat of 20% or higher, use a 1:2 ratio of carbohydrates to protein such as Ultra
Protein Plus. If you are a male whos body fat is less than 20%, on metabolic strength training days
use a 2:1 ratio such as Pro-PCA Fuel.
This is where you have to do a little math as the ratios are important for maximum results. For
example, if youre looking for a 1:1 carbohydrate to protein ratio (for example 20g or carbs and 20g
or protein) that would mean 1 scoop of Ultra Protein Plus or Arbonne Essentials (very low carb) plus
1 banana. Ive provided you some of my favorite pre and post workout shake recipes.
Supplementation
A good quality multi-vitamin is essential to any supportive nutrition plan. It is VERY hard to achieve
optimal levels through food alone.
Our soils dont have anywhere near the nutrients they once did. Commercial farming and fertilizers
have dramatically changed the nutrients in our soils. Mineral content has been reduced by 85% over
the past 100 years.
Exercise also increases the bodys nutrient needs. Yet most people rarely increase their vitamin and
mineral intake when they increase the amount and intensity of their exercise. This can results in
decreased recovery abilities, decreased performance and a suppressed immune system.
Another result of inadequate amounts of vitamins and minerals is continued and unexplained
cravings. Your body tells you to keep eating in hopes of meeting its nutrient needs. High-quality
multivitamins can help avoid issues resulting in long-term deciencies.
WARNING: Invest in high quality supplements! Opting for cheap versions of any dietary supplement
is a waste of money and will have no impact on your program.
Essential Supplements
Multi-vitamin Stress Plex Forte (co-enzymes and B Vitamins)
Fish Oil Krill-Plex by Pure Encapsulations
Probiotic Douglas Labs Multi-Probiotic 4000
Program Enhancing Supplement
Protein Powder - Arbonne Essentials or Utra Protein Plus, Douglas Labs
Workout Shake - Pro PCA Fuel, Douglas Labs
Metabolic Booster - XanthiTrim by Pure Encapsulations
Cleanse Ultra-D Tox by Douglas Labs
Why I recommend specic supplements
All supplements are not created equal, in fact there are many on the market that are a complete
waste of your money and e!orts. Supplements that are made up of llers, articial sweeteners,
dyes, stabilizers, and whole laundry list of other nasty ingredients are detrimental to our health. My
personal opinion is that if we are working hard to clean up our diets and live a certain lifestyle then
WHY THE HECK would we put less than top quality supplements in our bodies.
I get no kick-back from Douglas Labs or Pure Encapsulations but simply love their quality standards,
stand behind the ingredients they use, and appreciate that we can access them here from a local
wellness clinic at our convenience. I have searched for years to nd supplements that fall in line
with my nutritional preferences and philosophies and am pleased that I have found two such
companies in Arbonne and Douglas Labs.
Tips for Success
Eat Whole foods whenever possible
Sometimes it is easier to grab and energy bar or protein shake instead of preparing a whole food
meal. However, when you do this you often times miss out on ber and quality nutrients. If you are
crunched for time or do not have food prepared your best bet is a protein shake or a bar. Health
food bars are just gloried candy bars in disguise. They are full of sugar and most often low quality
protein from GMO soy.
The only exception to this is post workout when liquid nutrition is superior.
Plan ahead and prepare food in advance
If you fail to plan, you plan to fail. Good nutrition is not only about the eating high quality food but
also making sure the food is available when its time to eat. Cooking several meals on Sundays,
freezing single serving portions, and getting up 30 minutes earlier to prepare food for the rest of
the day are just a couple food preparation strategies. Schedule time in your calendar to prepare
food, if it is not schedule then its not important to you.
Another key to meal preparation success is having 2-3 go-to meals when time is limited. My two
go-to meals are eggs w/vegetables & bacon or sausage, and rotisserie chicken & steamed
vegetables or on top of a salad. My crock pot is also a wonderful resource!
Meal planning does not have to be complex, use the acronym K.I.S.S. Keep it stupid simple, protein,
vegetables, and fat.
Eat as wide of variety of good nutritious food as possible
Most of us eat in a very habitual manner, taking in similar breakfasts, lunches, and dinners every
day. Boring, but easy. If you eat the same foods day after day you could be missing out on
important nutrients. Try new vegetables and foods, you may just be surprised at how much you like
them and nd some new favorites. If possible strive to eat seasonally. Our ancestors didnt eat
anything that wasnt growing in season. It is a privilege that we can eat berries in February, but that
doesnt mean we should.
Lifestyle
Sleep
Aim for 7-9 hours of uninterrupted sleep per night. The most restful sleep is between 9pm and
9am. Going to bed at 9 or 10 pm and getting up at 5 or 6 am is more restorative than sleeping from
3 am to 11 am. Getting 5 or fewer hours of sleep make you 2.5 times more likely to be diabetic, if
you get six or fewer hours of sleep you are 1.7 times more likely to be diabetic.
Poor sleep can: add to stress, interfere with productivity, decrease immune function, decrease
production of growth hormone, and decreases leptin and increases ghrelin.
Stress Management/Self-Care
Establish daily practices/rituals to combat the daily stresses of life. This will ensure you will not turn
to food when your stress levels increase. Everyone will be di!erent when it comes to stress
management/self-care. Here are a few ideas: take a warm bath, call a friend, get outside for some
fresh air, journal, meditate, deep breathing, yoga or stretching, set boundaries (say NO), read, or
engage in an activity that you enjoy and nd relaxing.
This does not need to take more than 5-10 minutes daily. By slowing down and being in the
moment you will become more conscious of what and when you are eating as well as truly listening
to what your body wants. Too often our cravings are not food related at all. We are craving
solitude, rest, hydration, or enjoyment.
Social Activities
More often than not our social gathering involve and are surrounded by food. I challenge you to
create a new normal and think outside the box. Instead of meeting a friend for drinks, lunch
dinner, etc. meet for a walk, workout, yoga class, or tea. That way you are setting yourself up for
success by controlling your environment.
When you are faced with going out to eat or just want a break from cooking, take control and
choose the restaurant so you have more say in what you are eating. If that is not possible, look up
the menu ahead of time and decide what you will order so you are not faced with a last minute
decision. Order rst so that you are not tempted to change your order based on what others are
having. Many local restaurants will prepare something to order for you if you make the request and
are patient. You can also make good choices at grocery stores like Sobeys, SuperStore or the
Masstown Market.
Establish a Support System
Who will support you as you start or continue making changes to lead a healthier life?
You need to have people or a person in your life that you can turn to when you are lacking
motivation or get discouraged and frustrated. Sometimes those closest to you are not a support
system but rather an obstacle. You and only you can decide how you will handle that situation. If
those closest to you are not a support to you then nd someone or people who are.
You are a sum of the 5 people you spend the most time with, so choose wisely. Remember, your
SJM Fitness Revolution family is always a support to you!!!
Resources
Why We Get Fat and What to Do About It, by Gary Taubes
The Leptin Diet, by Bryron J. Richards
Precision Nutrition, by John Berardi, PH.D.
What to NEVER Eat After You Workout, by Jayson Hunter, R.D., Dr. Cassandra Forsythe, R.D.