20 Lbs in 10 Days Program

This diet makes the promise of letting you lose 20 pounds in only 10 days. As for the numbers with most diets, I'm assuming if you're not abnormally large, you won't quite lose 20 lbs. But let's check it out shall we?

THE DIET
This diet jumps starts the weight loss process and puts you in the right frame of mind. This diet program is extremely effective and should only be followed for 4 days then the post diet plan should be used then 4 more days on and then once again the post diet plan. Continued use past 4 days may result in too much weight loss too quickly and can deplete important nutrients and vitamins from your body. The basis of this diet is chemistry. The foods you will eat speed up your metabolism and increase the body’s ability to burn fat. This is why it’s very important to follow this program step by step. If you decided not to eat for 4 days you would not loose the same weight. That’s why it’s fundamental to prepare, so eat and drink as described. The great thing about this diet is that there are no special foods or preparations most food’s you may already have or you will easily find at your local grocery store.

Minimum of 8 glasses of water per day 1-2 cups of water in the morning 1 cup of water before each meal 1-2 cups of water before bed
2-3 cups of water throughout the day
The more water the better.

ONLY EAT AND DRINK WHAT IS LISTED WITHIN THE PLAN NOTHING MORE NOTHING LESS! IT IS RECOMMENDED TO TAKE A MULI-VITAMIN DURING ANY DIET PROGRAM & WHILE OFF ANY PROGRAM.

All foods are to be prepared boiled and/or broiled. Do not use oils & salt, only use Vinegar, lemon juice, chili pepper to dress food, etc. No Alcohol.

Please note this diet if for the average, if you are a much larger individual i.e. height wise or extremely active and feel extremely hungry after each meal and throughout the day you can increase portions SLIGHTLY. Please remember changing your eating habits will usually cause excess hunger and take time to get use to, do not mistaken this for a reason to increase portions. Same applies for smaller individuals, if it is felt that each meal is to fulfilling please cut back portions slightly. You should not feel overfull after meals.

The Plan

DAY 1
Breakfast:
Black coffee, tea or more water
1/2 cup Grapefruit or Unsweetened Grapefruit Juice
1 Slice Whole wheat toast
1 tbsps. (16g) Peanut butter

Lunch:
Black coffee, tea or more water
1 Can Tuna in water
1 slice whole wheat toast
1 Cup Unsweetened Prune Juice

Dinner:
Black coffee, tea or more water
1 Breast (4.2oz) Grilled or Baked lean Chicken breast
½ Cup Boiled or steamed string beans
Small apple (approx 2 3/4" diam or 3 per lb)

Snack
1/2 Cup fruit cocktail (opt if hungry)
Do not eat late.

DAY 2
Breakfast:
Black coffee, tea or more water
1 Boiled egg
1 Slice Whole wheat toast
Medium size banana (7"-8")

Lunch:
Black coffee, tea or more water
1 Cup Celery
1 Cup Boiled or steamed string beans
1 Cup Tomatoes or Low Salt Tomato Juice
1 Cup Cantaloupe

Dinner:
Black coffee, tea or more water
1 Breast (4.2oz) Grilled or Baked lean Chicken breast
1 Cup Broccoli Broiled/Baked
½ Cup Squash

Snack
1/2 Cup fruit cocktail (optional if very hungry)
Do not eat late or after dinner.

DAY 3
Breakfast:
Black coffee, tea or more water
1/2 or 1/2 cup Grapefruit or Unsweetened Grapefruit Juice
1 Slice Whole wheat toast
1 tbsps. (16g) Peanut butter

Lunch:
Black coffee, tea or more water
1 Boiled egg
½ Cup Boiled or steamed string beans
½ Cup Squash
½ Cup Tomatoes or Low Salt Tomato Juice
1 Medium size banana (7"-8")

Dinner:
Black coffee, tea or more water
1 8oz Lean Steak (broiled, grilled)
1 Cup Tomatoes or Low Salt Tomato Juice
1 Small apple (approx 2 3/4" diam or 3 per lb)

DAY 4
Breakfast:
Black coffee, tea or more water
1/2 or 1/2 cup Grapefruit or Unsweetened Grapefruit Juice
1 Slice Whole wheat toast
1 tbsps. (16g) Peanut butter

Lunch:
Black coffee, tea or more water
1 Cup Celery
1 Cup Unsweetened Prune Juice
½ Cup Squash
1 Small apple (approx 2 3/4" diam or 3 per lb)

Dinner:
Black coffee, tea or more water
1 Lean Hamburger Patty (Broiled, grilled)
½ Cup Boiled or steamed string beans
1 Cup Unsweetened Prune Juice
½ Cup Tomatoes or Low Salt Tomato Juice

DAY 5
Refer to Post Diet Meals, do not exceed three meals. Do not overeat or eat until you feel over full.

DAY 6
Breakfast:
Black coffee, tea or more water
1/2 or 1/2 cup Grapefruit or Unsweetened Grapefruit Juice
1 Slice Whole wheat toast
1 tbsps. (16g) Peanut butter

Lunch:
Black coffee, tea or more water
1 Can Tuna in water
1 Cup Unsweetened Prune Juice
1 Slice Whole wheat toast

Dinner:
Black coffee, tea or more water
1 Breast (4.2oz) Grilled or Baked lean Chicken breast
½ Cup Boiled or steamed string beans
1 Small apple (approx 2 3/4" diam or 3 per lb)

DAY 7
Breakfast:
Black coffee, tea or more water
1 Boiled egg
1 Slice Whole wheat toast
1 Medium size banana (7"-8")

Lunch:
Black coffee, tea or more water
½ Cup Celery
½ Cup Boiled or steamed string beans
1 Cup Tomatoes or Low Salt Tomato Juice
1 Cup Cantaloupe

Dinner:
Black coffee, tea or more water
1 Breast (4.2oz) Grilled or Baked lean Chicken breast
1 Cup Broccoli Broiled/Baked
½ Cup Squash

DAY 8
Breakfast:
Black coffee, tea or more water
1/2 or 1/2 cup Grapefruit or Unsweetened Grapefruit Juice
1 Slice Whole wheat toast
1 tbsps. (16g) Peanut butter

Lunch:
Black coffee, tea or more water
1 Boiled egg
½ Cup Boiled or steamed string beans
½ Cup Squash
½ Cup Tomatoes or Low Salt Tomato Juice

Dinner:
Black coffee, tea or more water
1 8oz Lean Steak (broiled, grilled)
½ Cup Tomatoes or Low Salt Tomato Juice
1 Small apple (approx 2 3/4" diam or 3 per lb)

DAY 9
Breakfast:
Black coffee, tea or more water
1/2 or 1/2 cup Grapefruit or Unsweetened Grapefruit Juice
1 Slice Whole wheat toast
1 tbsp. (16g) Peanut butter

Lunch:
Black coffee, tea or more water
1 Cup Unsweetened Prune Juice
1 Cup Celery
½ Cup Squash
1 Small apple (approx 2 3/4" diam or 3 per lb)

Dinner:
Black coffee, tea or more water
1 Breast (4.2oz) Grilled or Baked lean Chicken breast
½ Cup Tomatoes or Low Salt Tomato Juice
½ Cup Boiled or steamed string beans
1 Cup Unsweetened Prune Juice

DAY 10
Refer to Post Diet Meals (located on the last page of this program), do not exceed three meals. Do not overeat or eat until you feel over full.

POST DIET NUTRITION
A few points to consider:

1. Ensure you are consuming 3 - 6 small meals which include snacks.
2. To ensure you stay within a good diet routine, ensure you plan and prepare your meals ahead of time.
3. Eating slower avoids overeating and your body from storing foods.
4. Make healthier food selections, go for lower calorie items. Snack on fruits and vegetables, chose diet products instead of the products loaded with sugars and fats.

Now, let’s talk about what you HAVE to try to stay away from, not completely but try to avoid when possible.

Try Avoiding:
-White Bread
-Lots of Pasta
-Sweets,
-Sugar, as minimal as possible, i.e. in coffee.
-Saturated Fats, (all fats from animals, excluding items like fish)
-Fried products
-Salty products
-Pop
-Anything high in sugar such as candy bars, pies, cakes, cookies, etc.
-Butter and high fat margarines

You’re going to have to eat at least 3 - 4 meals a day (plus 2 – 3 healthy snacks) depending on how long and active your days are, to keep your metabolism up. Each meal should consist of 20-25 grams of Protein, 25-35 grams of carbs (Complex carbs, and almost no carbs if possible for your last meal of the day) and about 5-10 grams of fat (good fat, not saturated) Complex carbs consist of almost any form of carbohydrate that does not contain sugar, (excluding breads pasta's white rice, these are hard to digest). This of course is for the average person. If you are larger then increase portions slightly, ensure you never feel to full after a meal you should feel satisfied not full. Same applies for a smaller individual, decrease portions as need be.

EXAMPLES OF CARBS FOR EACH MEAL
Whole Grain Bread, Brown Rice, Potatoes, Oats, Vegetables
Most breakfast cereals that do not contain high amounts of sugar, Rice Cakes, Low fat yogurt cups,
EACH SERVING SHOULD BE APPROX SIZE OF YOUR FIST.

EXAMPLES OF PROTEIN FOR EACH MEAL
Just about any form of LEAN meat, preferably chicken and steak, most types of seafood, all cooked lean without oils or small amounts, tuna is great, beans are also high in protein.

EXAMPLES OF FATS FOR EACH MEAL
Fats from Fish oils, fats from vegetable's, most types of nuts, especially peanuts
If you can't eat 3 - 6 meals a day, a meal replacement can be taken; they contain all of the above. When you’re finished each meal you should never feel full. Drink lots of water throughout the day. Most of your carbs should be eaten in the morning.

Examples of Common Meals
-Whole Wheat chicken sandwich and fruit
-Chicken, Tuna, or Fish Salad, low fat yogurt cup
-Steak, vegetables and a potato
-Egg, whole wheat toast and fruit