Your Fat Melting 21 Day Diet Meal Plan

All it takes is a 21 day diet meal plan to kick-start your weight loss goals. Will you lose all the weight you want in this time? That depends. If you want to lose 10 – 20 pounds, it’s possible, but it will take a lot of effort.

You won’t lose 30+ pounds in this timespan – it won’t happen.

However, a 21 day diet plan can produce massive results and will be the start of a healthy habit that your brain is already starting to grow accustomed to. The 21 day diet phenomenon only works so well, in the long-term, because it is the right amount of time to actually form a habit.

Science has proven that habits form in 21 to 30 days.

Healthy habits, such as the way you eat, can be life changing. But, bad and good habits can be formed in the same amount of time. If you follow the 3-Week Diet, you’ll form these good habits and start blasting away fat.

Introducing the 21 Day Diet Meal Plan

You are what you eat. This is more than just a saying; it is the truth. If you fill your body with fatty foods, sugar and empty calories, you’ll soon start noticing that you’re gaining weight. Before you know it, you’ll need to go on a diet to start losing those extra pounds that seemingly snuck up on you overnight.

Before you actually start the healthy eating that you’ll want to maintain well after 21-days, you’ll need to follow the 21 day detox diet.

The Basics of the 21 Day Detox

Detoxes are growing in popularity because they work; they work great. Your body goes through undue stress because of the way you eat. All of these bad-for-you foods have to pass through the liver where fat is pumped through.

This is why people call the liver the fat pumping organ.

If your liver isn’t working at 100%, you’ll start accumulating fat. The first part of the 3-Week Diet meal plan can help you lose up to 10 pounds in just a week by detoxing the liver and providing it with a healthy jolt.

You’re going to load your body up with:

  • Vitamin A
  • Vitamin C
  • Vitamin D

This is done through eating mainly proteins and vegetables. Some of the veggies you’ll eat include:

  • Asparagus
  • Artichokes
  • Broccoli
  • Celery
  • Kale

Inside of the program, you’ll find a massive list of vegetables and proteins you’ll need to eat to prepare your body for a 21 day diet. This is an essential part of any diet because when your liver works optimally, it will pump out excess fat flawlessly.

I skipped a lot of the 3-Week Diet recommendations so that I can show you what a sample diet menu may look like.

21 Day Diet Menu

The one thing that I really like about this program is that your diet menu is really flexible. Dieting is all about calories. Right? A 21 day diet will consist of detoxing and fasting, but once that has come to an end, it’s time to go back to somewhat normal eating.

This is done by calculating your BMR.

For women, you’ll follow this calculation:

  • 655 + (4.35 * your weight)
  • + (4.7 * your height in inches)
  • – (4.7 * your age)

Add all of these calculations together to get your BMR.

Men will want to use the following calculation to get their own BMR:

  • 66 + (6.23 * your weight)
  • + (12.7 * your height in inches)
  • – (6.8 * your age)

Once your BMR is found, you’ll use this to create a diet that works for you. Your BMR is meant to demonstrate how many calories you need per day to maintain your current weight. So, you will want to reduce these calories to find a good starting point to lose weight.

I recommend BMR * .85.

By reducing your calories by 15%, you’re going to see sustained weight loss without causing your body to go into survival mode and lower your metabolism.

From here, it is up to you to ensure you remain within your caloric range. You can eat anything, but this is where a person’s results will vary greatly. Fat, protein and carbohydrates need to be eaten in proper amounts to achieve the results you desire.

Ensure that you don’t get more than 25% of all calories from fat. Period.

Eating .5 grams of protein per pound of weight is sufficient and can be upped accordingly. Remember, calories are broken down into the following:

  • 1 gram of fat equals 9 calories
  • 1 gram of protein equals 4 calories
  • 1 gram of carbohydrates equals 4 calories

All of the remaining calories after you’ve determined your fat and protein intake will come from carbs.

While the diet doesn’t restrict you in your choices of foods, you’re left with determining your own meal plan. I highly recommend MyFitnessPal to keep track of your calorie intake and to help you determine the amount of calories in each meal you eat.

A few of my favorite meals are:

  • Honey chicken with sweet potatoes.
  • Oatmeal with honey and an apple (my routine breakfast).
  • Turkey sandwiches with tomatoes and lettuce.
  • Salmon with onions, garlic and roasted potatoes.
  • Kale salad with chicken or salmon.
  • Egg white omelet with 2 strips of bacon.
  • Veggie burgers with peppers.

The one thing that truly stands out about the 3-Week Diet is that you can eat whatever you want (within reason) as long as you maintain a proper macronutrient balance and don’t go over your caloric goal. If you are looking for something to guide you along the way, take a quick look at the 3 Week Diet. Click here to find out how this 21 Day diet can help you lose weight fast.