Posted by Stephen Powers

Stephen Powers
Diet and Training Coach Extraordinaire

Three months into 2020 already! How's your health and fitness related resolutions going? Starting a new lifestyle is a roller-coaster that everyone experiences uniquely. For some, a slow gradual start is the way to go. Eliminate junk foods piece by piece. First to go are sugary drinks, then chocolate, then bread, etc. It’s a nice way to wean yourself from a lifetime of poor eating habits.

For others, drastic change is the ONLY change; going to cold turkey, as it were! Not everyone can do it, and after a few days your mind can start playing tricks on you, convincing you that you’re withering away into nothing. To combat such measures, it is useful to make a short-term plan. As such, we’ll discuss an effective methodology to ensure your success. We’ve dubbed it the 14-Day Shock Diet for Weight Loss! 

14 Day Shock Diet For Weight Loss

Step 1:

No refined sugar. That bears repeating. Absolutely…no…refined…sugar. It ruins your insulin sensitivity, causes rampant inflammation. And one more time for the folks in the back….NO REFINED SUGAR!

Step 2:

Quadruple your vegetable intake. No, not potatoes and beans! We’re talking non-starchy vegetables: broccoli, spinach, bell peppers, cucumbers, carrots, etc. All day every day you should be consuming vegetables!

Step 3:

Increase lean protein intake. Lean proteins are drastically lower in calories than their fatty counterparts. Proteins in general can help you feel fuller for longer. This will help satiate your hunger and prevent you from reaching for sugary snacks.

Step 4:

Water. All of it. It is such a vital aspect of your life, and wildly overlooked in the day-to-day occurrences in life. Plan to drink at least a gallon every day. And no, you cannot chug it just a few times. The human body can only process, roughly, 1 liter of fluid an hour. Shoot for 1/3 liter per hour and you should reach your goal of 1 gallon per day (there are approximately 3.8 liters per gallon).

Step 5:

What about carbohydrates? Can you eat them, or should you eliminate them altogether?

Answer: Both. For a number of days, eliminate direct sources of carbohydrates. We clarify “direct” because even broccoli and carrots contain small amounts of carbohydrates. That’s okay, it isn’t going to break the proverbial bank! Further references to vegetables can assume that we’re implying non-starchy.

Don’t worry, we’ll discuss more about how to layer your carbohydrates next.

Putting it all together: Let’s take a look at a daily planner for what these steps would look like. We won’t go into details on the exact amounts simply because trying to plan out a plan for each individual would take months to do! However, we’re confident you can choose foods that you personally enjoy, but will still meet the requirements for our plan. 

14-Day Breakdown

Days 1-6 & 8-13

Breakfast

Fatty Protein (think eggs!) 
Vegetables (two servings) 

Lunch

Lean Protein (x1) 
Vegetables (x2) 

Mid-Day Snack 

Protein Shake 
Vegetables (x2) 

Dinner

Lean Protein (x1)
Vegetables (x2)

Days 7 & 14

Breakfast

Fatty Protein (think eggs!)
Vegetables (two servings) 

Lunch

Lean Protein (x1) 
Vegetables (x2) 

Mid-Day Snack

Protein Shake 
Vegetables (x2) 

Dinner

Lean Protein (x1)
Carbohydrates!

So, we’ve come to Day 7 and 14, and we’re allowed to have carbohydrates, yay! What will that look like?

To keep your body from shifting into starvation mode, and to give ourselves a mental break, we’re going to indulge in a large serving of carbohydrates. Feel free to have a large serving of potatoes (white or sweet, it doesn’t matter), oatmeal (not the kind that comes in packets though!), or rice (our favorite is Jasmine). Don’t plan on doing much after this meal as you’ll likely feel very relaxed and comfortable from the surge of serotonin. Contrary to popular belief, Thanksgiving turkey isn’t what makes you tired, it’s all the carbohydrates!

The 14-day shock diet for weight loss is certainly extreme. There is very little fat, and even fewer carbohydrates to help fuel your body. These two weeks are not the time to push yourself to the extremes in the gym, and chances are, your brain will feel foggy and unable to focus. The purpose of this diet isn’t to be a long-term solution, it’s meant to kick-start your healthy lifestyle in the fastest way possible. It will help eliminate your addiction to carbohydrates, improve your insulin sensitivity, and most importantly, get you in the habit of consuming more vegetables (the true key to a sustained, healthy lifestyle).