[John M Berardi]

The Fat Loss Kick-Start
by The PN Team

Renowned strength coach, Charles Poliquin, has a great system for helping his clients kick start their body fat losses in the beginning of a fat loss phase.

The system is simple, and it goes like this -- For 2 weeks eat only the following foods:

1) Foods that fly, swim, or run
2) Foods that are green and grow in the ground

Can it get any more simple? Probably not. Simply put, if it doesn't fly, swim, or run and isn't green and growing in the ground, you don't eat it for 14 days.

That's all. That's the plan. And it works...when you follow it for 14 days and then, after the 14 days, you appropriately transition off of the plan.

So, as the Precision Nutrition Body Transformation Challenge kicks off, if fat loss is one of your major goals, consider giving this Poliquin principle a try. If it doesn't swim, run, or fly or isn't green and grow in the ground, you just say no to it for the next two weeks.

IMPORTANT NOTE:
Although this post is about kick-starting fat loss, and many of you will likely prioritize fat loss, I want to be really, really, ridiculously clear on something. The Precision Nutrition Body Transformation Challenge IS NOT a fat loss challenge!

We are looking for fat loss, lean gain, improved health markers, and improved gym performance. So don't get fat loss-obsessed here. Not only might it reduce your gym performance AND your health, it will definitely reduce your chances of winning!

ALSO NOTE:
Q & A to follow in the next post.

[John M Berardi]

Fat Loss Kick-Start Questions

Can I Eat...?
It's always funny when I teach this principle to someone and they start asking questions like - what about cereal?

Uh...do I really need to answer this?

DOES IT FLY, SWIM, OR RUN? NO!
IS IT FREAKIN GREEN? NO!

So if you want to follow this plan above, you won't be eating it, will you? ;-)

People also ask about powders, supplements, etc. And my answer is the same as above.

DO THEY FLY, SWIM, OR RUN? NO!
ARE THEY GREEN & DO THEY GROW IN THE GROUND? NO!

So you won't be using them either.

In the end, the whole purpose of this type of plan is to kick start fat loss in a very simple way by eating a good amount of protein (the every 2-3 hour rule still applies), fat, and veggies. No calorie counting, no supplements, no fuss. It's only 14 days. You can do without supplements for that long.

How Does This Work?
Well, it really doesn't matter how it works...just know that it does. But, for the really curious, here's your answer.

This way of eating forces your body rely on protein and fat for energy vs. carbohydrates. And when this shift happens, body fat becomes a preferred energy source, burning up at a pretty rapid rate.

Is It Easy?
No. I must warn you....this plan is easier said than done. It takes a tremendous amount of will power. But it's only 14 days. If you can't follow something like this for a mere 2 weeks, you're in trouble.

How Will I Feel?
I should also let you know that during the first 7 days or so, you won't feel the best you ever have. You see, it takes about 7 days to adapt to this lower carb intake. So be prepared to be a little pissed off during the first week. Heck, even warn those around you. Yet, at the end of the 7 days you'll be feeling better. So hang in there.

Any Other Rules?
Not really, just eat every 2-3 hours, ingesting protein (flies, runs, swims) and veggies (green and grows in the ground) and you'll be be rewarded by a kick-started metabolic rate, a higher fat burning potential, and a drop in body fat.

What About...?
Don't worry about...I don't care what your question is...it's not important during 14 days on this plan. The only important thing is to eat every 2-3 hours, eating your protein and eating your veggies. No supplements, no other foods, no concern with muscle loss, no concern with workout timing, no...

Aren't My Food Choices Limited?
Absolutely not! Here are some examples of the foods you can include:

Foods that fly, swim, and run
1 serving for men = 2 portions, each the size of your palm
1 serving for women = 1 portion, the size of your palm

Beef
95% Lean Ground Beef
Roast Beef
Steak - Top Round
Steak - Top Sirloin
Roast - Round Tip (shish kabob cut)
Cured and Dried Beef

Veal
Loin Shoulder (arm and blade)
Sirloin
Shank

Chicken Breast
Dark Meat
Thigh(s)
Drumstick

Turkey
Breast
Dark Meat
Ground
Thigh
Sausage

Other Poultry
Pheasant Meat
Goose Meat
Duck Meat

Pork
Sirloin Chops Tenderloin
Top loin Chops
Ham

Lamb
Sirloin chops Leg (shank and sirloin)

Emu
Ground Full Rump
Fillet
Inside Drum
Outside Drum

Ostrich
Ground
Strip (inside and outside)
Tenderloin
Leg (inside and outside)

Other
Goat Meat
Rabbit Meat
Venison Meat
Buffalo/Bison Meat

Fin Fish
Anchovy
Cod (Atlantic and Pacific)
Dolphin Fish
Eel
Flounder
Grouper
Haddock
Halibut (Atlantic and Pacific)
Mackeral (Atlantic)
Mackeral (King)
Mackeral (Pacific and Jack)
Perch
Pike (Northern)
Pike (Walleye)
Salmon (Atlantic - wild)
Salmon (Chinook)
Salmon (Chum)
Salmon (Coho - wild)
Salmon (Sockeye)
Smelt
Sole
Sturgeon
Swordfish
Trout
Tuna (Bluefin)

Shell Fish
Calamari / Squid
Clam
Crab (Alaska King)
Crab (Blue)
Crab (Dungeness)
Crab (Queen)
Lobster (Northern)
Lobster (Spiny)
Mussel (Blue)
Octopus
Oyster (Eastern - wild)
Oyster (Pacific)
Scallop
Shrimp
Snail

Foods that are green and grow in the ground
1/2 cup green pepper1/2 cup green peas
1/2 cup artichoke
1 cup cabbage
1 cup broccoli
1 cup cucumber
1 cup zucchini
1 cup celery
10 green beans
10 medium asparagus spears
1 cup spinach
1 cup swiss chard
1 cup kale
1 cup bok choy
1 cup arugula
1 cup collard greans

[John M Berardi]

After the 14 Days

Many of you might be wondering what to do after the 14 days. After all, at the end of this period,you'll be craving all sorts of foods, particularly carbs. And if you give into the temptation, you'll gain weight back very quickly...too quickly in fact. To prevent this from happening, the strategy is simple:

Weeks 1 and 2
Eat the same way you have above BUT EVERY 3RD DAY, have a more normal level of intake, complete with a small amount of healthy carbs (fruits, whole grains, etc) with every meal. For example:

Mon and Tues - Flies, Swims, Runs and Green
Wed - Same + carbs
Thurs and Fri - Flies, Swims, Runs and Green
Sat - Same + carbs
Sunday and Monday - Flies, Swims, Runs and Green

And so on till the end of the 2nd week.

Weeks 3 and Beyond
Follow the Precision Nutrition plan to accomplish your body transformation goals.

[rixatrix]

Eggs/Egg whites? They don't fly...yet.

[Frank Gerratana]

rixatrix: I'll quote from above:

DOES IT FLY, SWIM, OR RUN? NO!
IS IT FREAKIN GREEN? NO!

[misakimd]

This looks a lot like a PSMF. I'm doing it, but will be having fish oil :)

Originally Posted by rixatrix

Eggs/Egg whites? They don't fly...yet.

I was about to say the same, LOL

[rixatrix]

Sure, sure, but how do you explain snails, then?

[graycyn]

NO healthy fats? No olive oil even?

OK, if I'm mainly eating lean meat, fish and really low carb veggies, just where *is* that energy I'm getting from fat?

Oh my. I used to think about maybe doing Atkins induction with hubby who is diabetic, but I never imagined trying to eat protein and greens with no fats. But I would like to lose some fat!

Guess I better alter the shopping list a wee bit.

Hey, are sardines OK? They swim!


Cynthia

[Frank Gerratana]

misakimd: I think a PSMF is generally low-fat, which this certainly isn't.

rixatrix: Only eat snails that fly, swim, or run.

graycyn: It doesn't say "lean" meat anywhere. I wouldn't do this kind of thing without consuming fat.

[graycyn]

I know it doesn't say lean meat... trouble is, fatty meats have always tended to make me throw up. I can't keep them down. Or if I do keep them down, I end up with acid reflux.

So my best choices are the lean meats I always eat and have been eating on PN. Salmon has fat, so do sardines, fatty fish I can handle OK. Not sure I can afford enough of it though! Yow. And I thought our grocery bills were already high!


Cynthia