Week 3 of the How to Lose 10 Pounds Fast Program

Introduction and Overview
How the Diet Works
Diet Plan
Exercise Plan
Making the Weight Loss Permanent
Week 2
Week 3 – You Are Here
Week 4
Maintaining/Continuing Weight Loss
Dieting Tips and Resources

In week 3 of our How to Lose 10 Pounds in a Month program, we will be further tweaking the diet. In week 2, we just started to reintroduce carbohydrates into the diet and we will be taking that a step further in week 3.

Lose 10 Pounds Fast
I am going to ask you to make a few calculations. These are very simple and will only take a few moments. Do not estimate; take the time to calculate!

The few moderate-carbohydrate diets days offered by week 2 were a slight break to the diet, and in week 3 we will be introducing our first high carbohydrate day. This is will mark the first point in the diet in which a high-carbohydrate day is used.

The high carbohydrate day will virtually completely restore any lost glycogen stores. While it may put a stop to fat loss for a few hours, it also is necessary for sustained, high-speed fat loss.

To simplify, a high carb-day after a period of restriction is like pressing the “reset button” on your metabolism. While you will not burn significant amounts of fat on this one high-calorie day, you will rapidly speed up your metabolism and give yourself the energy needed to work-out at a high intensity without feeling fatigued or lethargic.

Once again, I have created two programs for those who want to minimize exercise and for those that train seriously.


For Those Who Want to Minimize Exercise

Day 1: Moderate Carb Day; Same Diet from Week 2
Day 2: Work-out; same diet plan from Week 1
Day 3: Same diet plan from Week 1
Day 4: High-carb Day; see below
Day 5: Work-out; same diet plan from Week 1
Day 6: Same diet plan from Week 1
Day 7: Same diet plan from Week 1

For the low-exercise group, your high-carb day will consist of the following:

  • Females will eat 1.5g of carbs per pound body weight with a max of 300 grams of carbs. Minimize fat intake for the day to as little as possible (no more than 20 grams). All females 200 pounds and over will eat at a maximum 250g of carbs. If you weigh 300 pounds you do not need to be eating 450g of carbs.

For example, a 130 pound female will eat ~250g of carbs (130 * 1.5 + 50), 97.5g of protein (number from week 1 total), and less than 20 grams of fat.

  • Males will eat 2.5g of carbs per pound body weight with a max of 400 grams of carbs. Minimize fat intake for the day to as little as possible (no more than 20 grams). All males 200 pounds and over will eat a maximum of 400g of carbs on this day. If you weigh 300 pounds you do not need to eat 600g carbs in a day.

For example, a 200 pound male will eat 400 grams of carbs, 200g of protein (week 1 total), and 20g of fat or less.


For Those Who Exercise Seriously

Day 1: Moderate Carb Day; Same Diet from Week 2
Day 2: Work-out; same diet plan from Week 1
Day 3: High-carb Day; see below
Day 4: Work-out*; same diet plan from Week 1
Day 5: Work-out*; same diet plan from Week 1
Day 6: Moderate Carb Day; Same Diet from Week 2
Day 7: Work-out; same diet plan from Week 1

*Regardless of your preferred form of exercise, you will want to train upper body on one of these days and lower body one another day. For example, If you are into strength training, you will want to train legs on Day 4 and Upper Body on Day 5 (or vice versa).

*(cont.) If you are a runner, go for a longest run of the week the day after your high-carb day. You can run again on day 5 but I also recommend doing some upper-body weight training on this day.

For the intense exercise group, your high carb day will consist of:

- Females: 1.5-2g of carbs per pound bodyweight with a max of 300g carbs. Females who have built lean body mass via weight training or are competitive runners (i.e. sub 21-minute 5k) will want to consume 2g of carbs per pound bodyweight.

- Males: 3-3.5g of carbs per pound bodyweight with a max of 500g carbs. Males with significantly increased amounts of lean body mass (i.e. bodybuilders) or those that are competitive runners will want to consume 3.5g carbs per pound bodyweight. Everyone else will be fine with 3g of carbs.


Gender Differences

There may seem like a large difference in calories between men and women of the same weight. However, remember that men carry much more muscle mass than women and as a result have much larger “storage facilities” for glycogen.

Additionally, females are more efficient than men at using fat for energy, both at rest and during exercise. This is why the difference between men’s and women’s marathon times is quite small compared to say, the performance difference in men’s and women’s olympic weight lifting.

As a result, women do not need as many carbohydrates on their high-carb days. Excessive carbohydrate consumption on high-carb days may hinder weight loss attempts.


Week 3 Troubleshooting – How to Lose 10 Pounds in a Week

What should I eat to get in all those carbohydrates?

You can eat whatever you like for the most part (see the next question). The easiest way to get in your carbohydrates on high-carb days is via rice.

Other grains and processed foods often have fat attached. Remember that you are not to exceed 20g of fat for the day on your high-carbohydrate days.

So, I can eat 200g carbs of any type? Does that mean I can run out and eat a box of cereal of a pint of frozen yogurt?

To an extent. I would recommend limiting total fructose intake for the day to 50g of your carbohydrate total. This is equivalent to about 100g worth of sugar or high-fructose corn syrup (HFCS).

I am not necessarily recommending eating 100g of sugar a day nor am I suggesting that this is a healthy. I am however letting you know that it will not interfere with your weight loss efforts (as long as you measure everything out).

Additionally, remember that products like frozen yogurt often contain some added fats. Fat needs to be kept to 20g or less for the day.

What about honey, agave nectar, or other natural sweeteners?

There is nothing “natural” about agave nectar and 99% of honey in this country. Agave Nectar is a processed creation much like high-fructose corn syrup (HFCS) and actually contains more fructose than HFCS itself!

Honey follows the same path; there is the possibility that raw honey may have a few health benefits, but at the end of the day 1) almost all honey is processed and 2) even if you did have raw honey, it is still an extremely concentrated source of fructose, which is not that great of a substance for the human body when consumed in concentrated forms.

Many farm-raised honeybees are actually fed fructose so that they will produce more honey as it is, and the honey is refined until all that is left is a very “pure” substance with more fructose per gram than table sugar.


How to Lose 10 Pounds Week 3 Conclusion

In week 3, we added in our first high carbohydrate day. In week 4, we will take this a bit further and once again manipulate our carbohydrate intake to stoke the metabolism in order to keep our fat burning capacity at its peak!

 

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