On today’s episode of Live Lean TV, I’m inviting you to try the Live Lean 14 day fat loss diet challenge.
Beach season is almost here and with that, I always get asked, “Brad, how can I lose fat quickly, in just 2 weeks?”.
Ask and you shall receive.
Are you ready to try the Live Lean 14 day fat loss diet challenge to lose fat quickly?
Fellow Live Leaner, Shannon completed this fat loss diet challenge and here were her results:
Hey Brad, I did the challenge and lost 5 pounds over the 2 weeks. I wasn’t even really strict. This really does work, and if I had been more strict, I know I would have lost even more.
But wait, I know what you’re probably thinking.
“Brad, I thought you hated fat loss diet challenges focused on losing fat quickly?”.
However I love challenges that actually work.
Especially since this short-term low carbohydrate dieting approach will help approximately 75% of the population who are carbohydrate sensitive.
But I have to be upfront.
If you are vegan or vegetarian, this 14 day fat loss diet challenge will not work for you.
And like any fat loss diet challenge, if you are not committed, this will not work for you.
This Live Lean 14 day fat loss diet challenge is similar to the “Protein Goal Diet” created by Charles Poliquin.
These foods high in animal protein include:
Damn that’s good!
Sure, some people can still get results when eating sugary carbohydrates, but the problem tends to be with portion control.
Once you have some sugary carbohydrates, it usually leads to more.
So let’s remove that temptation for the next 14 days.
Here is a complete example with all the calculations.
Men: multiply 1.5-2.0 by your bodyweight in pounds.
For example, I’m 175 pounds so my protein consumption goal would be between:
My daily protein consumption goal range would be 262.5-350 grams per day, for the next 14 days.
Women: multiply 0.6 by your bodyweight in pounds.
For example, if you’re 150 pounds:
Next comes the omega 3 fats.
Also add other healthy sources of dietary fat such as:
The creator of the diet, Charles Poliquin recommends multiplying 1.5 by your body fat in pounds and consuming that number in grams in fish oil.
Men and Women:
For example, I’m 8% body fat.
Here is a good quality omega 3 fish oil supplement that I have taken.
However, if you have higher body fat than me, you can see taking even more fish oil per day could be very expensive.
If this is the case, here’s my fish oil recommendation.
Simply follow the daily fish oil dosage recommendations here on your fish oil product.
But for the next 14 days, really focus on eating a lot of omega-3 rich fish, such as:
For the next 14 days, all carbohydrate consumption should come from green vegetables.
This means no refined sugar, starchy carbohydrates like potatoes, or fruit.
Yes, I said it, no fruit for the next 14 days.
Even though fruit is healthy, fruit contains a decent amount of sugar, which we are trying to limit sugar for the next 14 days.
It’s just 14 days to lose fat quickly.
I want you to aim for 6-7 meals a day.
So divide your total protein number in grams by 6 or 7.
For example, my protein goal was 262.5-350 grams per day.
If you’re eating 6 meals a day:
If you’re eating 7 meals a day:
Now I just want to mention this.
You do not need to be exact and obsessive to lose body fat.
At first, use a food scale to get a visual appreciation for the portion size needed to hit your goal.
Once you get this basic understanding, you can eyeball it.
Also, remember this trick.
100 grams of animal protein like beef, chicken, and seafood is roughly 22 grams of protein.
Since my goal is roughly 44g of protein per meal, I would need roughly 200 grams of animal protein per meal.
Always be sure to rotate your food choices, especially your protein sources.
Don’t just eat 7 meals of chicken.
Plan a meal with beef, then chicken, then fish.
And here’s a little tip.
Whenever I go out to eat, I always try to order a protein source I don’t normally eat at home, like a different type of fish or lamb.
Note: If you’re like me and take branch-chain amino acids, a.k.a. BCAAs during your workout, you can count that as the 7th meal.
Here is a brand of BCAAs that I’ve used.
1. Stop eating 2 hours before you go to bed.
2. If you miss a meal or two throughout the day, do not try to consume all the missed meals before you go to bed. Forget about it, and start fresh the next day.
3. After the 14 days is up, compare your before and after pictures, share them with me, and analyze how you feel internally.
4. After you’re done, be sure to treat yourself to a cheat meal after the initial 14 days. Check out the video post my 6 cheat meal rules here. These rules include eating a cheat meal every 5-6 days. Once you get below 10% body fat, or 20% for females, enjoy a full cheat day.
You know I’m all about teaching you how to get and more importantly stay lean, all year round.
Typically once you’re Living Lean for a year and a half, your sensitivities to carbohydrates can go down.
One way to test this is where you tend to store your body fat.
If you store your body fat in the love handles or the subscapular are over your upper back, it can be a sign you have sensitivities to carbohydrates.
As your tolerance to carbohydrates goes up, you’ll notice the body fat in these 2 areas will go down.
Give this Live Lean 14 day fat loss diet challenge a try and be sure to share your before and after photos with me on our @LiveLeanTV social media channels.
You never know, you could love the results and maintain them forever.
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Now I’m interested in hearing about your experiences with the Live Lean 14 Day Fat Loss Diet Challenge.
Be sure to share your answers in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.