Before I started my personal regimen (AKA. my daily weight loss plan), I promised myself that I would not only lose weight in a healthy way but I would continue the process indefinitely and try to help and teach others along the way.
If you decide to start a weight-loss plan, it’s possible that your plan will be similar to mine but it will not and cannot be exactly the same.
We are different people, body-types, genders, at different stages in our health, and most likely have slightly different weight loss goals.
In this post, I will layout the schedule I use to facilitate my daily weight loss plan and give you some ideas on how to formulate your own.
However, before I do this let’s go over a few things.
Before You Start
Before you begin any diet or weight-loss plan, I highly suggest you consult with your family doctor just to make sure you don’t have any complications.
I’m not making any claims to be a medical or nutritional expert but merely someone who has found success in losing weight in a healthy way.
Like I mentioned in my other post The Journey Begins, my regimen is composed of 3 main components:
- Eating proper food at the right time
- Taking Vitamins and Supplements when I eat
- Will Power
Eating Proper Food at the Right Time
What I’ve discovered in a very short time is, unhealthy food is the absolute worst thing you can put into your body. And when I say unhealthy food, I mean most, if not all, processed food.
Did you know that, with a little schedule tweaking with your eating times, your body can access a natural process that recycles the cells in your body in as little as 12 hours?
Doing my own research on a healthy lifestyle led me to 2 concepts:
- Healthy Ketogenic Diet
- Intermittent Fasting
I will explore these exciting concepts in following posts. Here’s a video from one of my health heroes, Dr. Eric Berg, that explains these concepts (at the 45:00 mark):
You may be wondering…If these concepts are such great things for our health, why aren’t they taught to the general public?
Also, why aren’t these concepts applied to more daily diet plans for weight loss (ie. Weight Watchers)?
The answer is quite simple, the food industry, food companies, drug companies and even weight loss companies do not want you to know about them because they want to keep benefitting from you.
They do not survive if you stop eating processed food. Yet, the same food that is advertised and recommended to us is slowly making us sick and eventually killing us.
Taking Vitamins and Supplements When I Eat
It’s a simple fact that processed foods lack much of the vitamins and nutrients that our bodies need.
It’s such a waste to know foods that already contain vitamins and nutrients, lose them in processing.
If you would like to take a closer look at what I take and find out the benefits of each, read my post Vitamins and Supplements.
Will Power
One important factor that was essential to my success in losing weight was will power.
I decided to quit glucose-containing foods – cold turkey at the beginning of January.
Unlike previous years, where I told myself I was going to change my diet and never did, I actually followed through this time.
I’m not going to lie, if you decide to take on a weight-loss regimen like mine, you may struggle, you may fail, and you may want to quit.
However, I highly suggest that you grab hold on to something that will give you an inspiration to persevere – in my case, it was my wife and kids.
My Detailed Regimen
I follow the schedule set forth below on a typical work day:
Morning
3:00am – Wake up and have coffee (black)
It is very important to avoid any snack or food at this time that would knock you out of ketosis and fasting.
Also, it is typically at the 12-hour mark that the beneficial aspects of fasting take effect.
3:30am – Weigh myself with Renpho Smart-scale. Take a shower and get ready for work
4:15am – Drive to work starting at 4:30am
While at work, I drink around 20oz of water to keep hydrated. It is physical work and I tend to sweat quite a bit.
9:30am – Leave work, do some shopping or head straight home
10:00am – Do some work in home office, planning, scheduling. Have another coffee if feeling hungry
Again you need to avoid any food or drink other than coffee, tea or water.
Only two hours left before the end of the fasting period.
This is around the time, if not earlier, that you really start to get strong hunger pangs from the hunger hormone Ghrelin.
You just need to ignore Ghrelin!
12:00pm – Have a Keto salad and Apple Cider Vinegar drink for lunch. Take vitamins and supplements after the meal.
My salad recipe is full of greens and healthy fats. Here’s my Healthy Salad Recipe here.
I will occasionally have my Keto Coffee – Meal Replacement drink on top of the Apple Cider Vinegar drink if I’m still feeling hungry after my salad.
Afternoon
1:00pm – Continue work in home office
3:00pm – Pick up kids from school
5:00pm – Make dinner for kids and eat if hungry
Depending on how much I eat during lunch (my biggest meal of the day, I occasionally skip dinner.
Evening
6:00pm – Stop eating, no food or snack past this time
This is the beginning of my fasting period. Total time from beginning to end will be 18 hours, ending at 12pm the next day.
9:00pm – Get ready to sleep/ go to sleep
As you can see with my daily regimen, my only real exercise happens at work where I repeatedly lift product weighing anywhere from 10 to 50 pounds.
If your work is not very physical, you need to develop your own daily diet and exercise plan for weight loss.
Another one of my health heroes, Thomas Delauer, suggests if you do work out it should be in a fasted state.
Working out when in a fasted state allows for a higher rate of fat burning, versus when you are in a fed state.
Here’s the video explaining why this is the case:
Final Thoughts – We Need To Change Our Eating Habits
I truly believe we all need to take accountability for our health.
I think we constantly have to ask ourselves the following questions:
Am I doing the right thing for my health?
Am I eating the right foods?
It has become clear to me that the food industry, the drug industry and even the medical community, to some degree, has let us down.
We are constantly being bombarded with incorrect information about the food we should eat and when to eat it. We are encouraged to eat too much of the wrong foods all the time.
The majority of food you see in the grocery store will slowly kill you and the worst part of it is, even so-called “healthy food” is not what it seems.
Unfortunately, Doctors have been trained more to prescribe medication instead of prescribing prevention.