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A Healthier You!THE6-WEEKDIET PLANBrian Syuki, Fitness and Weight Loss Coach
Table of ContentsIntroduction .2Approved Foods .4Unapproved Foods .5Fruit-Infused Water .6THE MAGNIFICENT 3 .7Diet Plan Rules .9When Should You Eat Your Meals? . 13How 24-Hour Fasts Work . 14An Easier Way to Control Portions . 15Vegetable servings . 16How to Substitute Foods . 16The Diet Plan . 17Improvise, Improvise, Improvise! . 23Coach BrianPage 1
IntroductionIf you don’t know exactly what to eat to lose weight rapidly,this guide is for you.This meal plan guide will end all the confusion and show youexactly what to eat.However, this doesn’t mean you must stick to this meal plan100 percent. You can make a few changes to fit yourpreferences. Just make sure you follow the diet rules laid outbelow.All the meals in this plan are super simple to cook. Most ofthem require only 3 main ingredients. This means you don’thave to spend an arm and a leg on food, neither do you haveto cook for hours. You can cook most of the meals in less than30 minutes.If you stick to this diet plan, you can lose up to 10 kgs (22pounds) in just 6 weeks. Seriously, people lose 2 kgs (4.4 lbs)a week using the diet approach I’m about to show you.Now, if the mainstream media has misled you into believingthat rapid weight loss is unhealthy, I would like to reassure youthat studies have repeatedly proven that people who loseweight rapidly keep it off longer than those who take the slowand steady approach.Rapid fat loss fails only if you use an extremely restrictive diet.As you will see, it is possible to stick to the program withoutbeing miserable.With that said, this diet plan is intended to be effective not fun.Therefore, you may have to give up some of your favoritefoods for the next 6 weeks.Luckily, you can reintroduce the foods you love after 4 weekswithout regaining weight.Coach BrianPage 2
This diet plan will only work if you stick to it for the next 4weeks.Therefore, I want you to make a commitment right now thatyou will follow the 6-Week Weight Loss Challenge by emailingme at syuki@focusfitness.com. The simple act of sending ashort email will increase your chances of sticking to this dietplan.Over the next 6 Weeks, I will send you daily emails motivatingyou to keep going.If you have any questions about this diet plan, feel free toemail me using the address above.Take before photos before starting the challenge then takeafter photos after 6 weeks. Share them with me so we caninspire others. briansyuki@gmail.comCoach BrianPage 3
Approved FoodsProteinsAnimal ProteinWhole EggsSalmonTunaTilapiaCodSkinless ChickenBreastTurkey BreastGrass-fed BeefWhey protein(Low-carb)Plant ProteinLentilsChickpeasSpirulinaQuinoaChia SeedsHemp SeedsPinto BeansBeansPigeon PeasQuinoaCoach CarrotsCeleryGreen BeansBrussels asCarbohydratesRolled or Steel CutOatsSweet PotatoesArrowrootsRaw BananasYamsBrown RiceChia SeedsPumpkinFlaxseedsUgaliCorn (Maize)Healthy FatsAvocadoExtra Virgin Olive OilVirgin Coconut OilPumpkin SeedsVegetable Oil – ifyou can’t affordcoconut or olive oilFatty FishOthersCayenne PepperHomemade BrothCilantro, Parsley,and Other HerbsApple Cider VinegarGreen teaCoffeeGingerSpinach ExtractCinnamonLemon waterPage 4
Unapproved FoodsProteinsSoy ProductsFatty Cuts of MeatMilk and DairyProductsMeal ReplacementShakesCarbohydratesAll Wheat ProductsInstant OatmealWhite Rice(Moderation)PastaAll Processed CarbsVegetablesWhite Potatoes(Moderation)SquashFatsNutsSolid FatsBEST FRUITS TO EATWatermelon (A slice) – IdealBananas (not more than 1 a day)OrangesPawpaw (A Slice)Pineapples (A Slice)ApplesPearsMangoes (A Slice) – High in carbs and sugarBerries – Blueberries, Raspberries, Strawberries (A Handful)ONLY EAT FRUITS RIGHT BEFORE MEALSDO NOT EAT MORE THAN 2 FRUITS A DAY – 1 IS IDEALPROCESSED FOODS AND DRINKS, SUGAR, FRUIT JUICE,OR STORE-BOUGHT SAUCES AND DRESSINGS ARE NOTALLOWED!Coach BrianPage 5
Fruit-Infused WaterUSE FRUIT-INFUSED WATER TO INCREASE YOUR WATERINTAKESome tribe members were struggling with water intakebecause they found plain water boring.If water is a challenge for you, try fruit-infused water.Simply slice a fruit like watermelon into small pieces and thensoak the pieces into drinking water for 30 minutes beforedrinking the water.You can soak the fruit overnight in a jag of water so that youhave fruit-infused water for the entire day.Please note that I didn’t say add fresh fruit juice to drinkingwater – that will only add unwanted calories and sugar.Try different fruits to avoid monotony.Coach BrianPage 6
THE MAGNIFICENT 3The chains of habit are too weak to be felt until they are too strong to be broken― Samuel JohnsonThe magnificent 3 are the 3 daily rituals that will help you lose fat effortlessly.They’re the backbone of this program. In fact, the 6-Week Weight LossChallenge may not work if you don’t follow the magnificent 3.The first two rituals will make calorie counting obsolete and prevent overeating.These habits are so simple you can do them for the rest of your life.Habit #1 Drink 1 or 2 glasses ofwater before every mealWater is the most underused fat crusher. Many studies haveshown that water aids weight loss by boosting metabolism,reducing calorie intake, and controlling appetite.In fact, drinking water before meals is one of the best habitsfor dropping pounds fast. In a study on middle-aged obeseparticipants, it was discovered that people who drank 1-2glasses of water before meals lost 44% more weight.Going by a recent study, you can lose an extra 4.4 poundsfor every 10 pounds you lose if you drink water beforemeals. So do you want to lose 10 pounds or 14.4 pounds?If you always overeat, drink water before meals and you’ll eatless.Habit #2 Eat Veggies in EveryMealCoach BrianPage 7
We all know that veggies enhance weight loss yet most peoplebarely eat them. The truth is if you focus on eating veggies inevery meal, you won’t need to count calories.They’re low in calories, loaded with nutrients, and keep us fullfor longer.However, eating veggies in every meal isn’t enough. Here are 2rules you must observe:Make sure veggies cover more than half of your plate: Servinglots of veggies will prevent overeating and can even allow youto lose weight even when the other foods on your plate arehigh in calories.Watch this video to learn how to serve portions:https://youtu.be/38oQxSl GwUHabit #3 Walk for at least 30minutes every dayThis is vital!Walking is one of the most rewarding exercises. It can lift yourmood, promote weight loss, lower risk of diseases and evenextend your life.I also love the fact that almost everyone can do this exercise.It doesn’t matter whether you’re out of shape, recovering froman injury, or morbidly obese.Walking for 30 minutes every day will help you burn an extra150 calories and improve cardiovascular health.I highly recommend you wear a pedometer. It’ll keep youaccountable and encourage you to walk more. Aim for 10,000steps a day.Coach BrianPage 8
If you can’t walk outdoors, do the walking workouts on mychannel.Diet Plan RulesRead these rules keenly before you start following the dietplan.1. Drink 2 Glasses of Water before EveryMealThis is so important I have to repeat it.Research shows that drinking water before meals can preventovereating and help you lose weight.Set reminders if you find yourself forgetting this vital rule.2. Stop When You Are FullMany of us were taught at an early age to always clean up ourplates. It’s time to kill this habit!Stop eating when you feel full. Realize that it’s okay to leavefood on your plate. In fact, you won’t have to cook every mealif you store leftovers.3. Which Beverages Should You Drink?These are also what you should take during the 24-hourfastAvoid all calorie-containing beverages for the next 3 weeks.Here’s what you are allowed to drink:1. WaterCoach BrianPage 9
Drink 2 glasses of water 15-30 minutes before every meal. Anddrink at least 12 glasses every day. Set reminders if you findyourself forgetting to drink water.Alternatively, you can soak 1 or 2 tablespoons of chia seeds inwater (for 20 minutes) and then drink the mixture beforemeals.Chia seeds are very filling because of their high-fiber contentand they’ll keep you full for longer.Don’t add chia seeds to drink water during the 24-hour fast2. Black CoffeeBlack coffee will boost your metabolism and enhance yourworkout performance, thanks to its caffeine content.Do NOT add milk, sugar, stevia or any natural sweetener toyour coffee. Even milk from plant sources such almonds,cashews, and coconut is not allowed.3. Green TeaYou can drink up to 5 cups of green tea daily to boost yourmetabolism. Alternatively, you can add match green teapowder to water and drink the mixture.4. Ginger-Infused WaterPut slices of fresh ginger in water and then boil the mixture.Strain the drink and enjoy. This drink will give you all thehealing benefits of ginger.5.Apple Cider Vinegar (ACV)Some studies suggest that ACV can aid fat loss and regulateblood sugar levels. Feel free to add 1-2 tablespoons of ACV tothe water you drink before meals.6. Lemon WaterCoach BrianPage 10
Lemon water has many weight loss benefits. Squeeze lemonjuice into water and enjoy.4. What Is the Best Cooking Method?Use any cooking method except deep-frying.Keep in mind that 1 tablespoon of cooking oil contains up to120 calories. Therefore, use minimal cooking oil to avoidexcess calories.5. Maximize on Plant ProteinPlant protein contains fiber, protein, carbohydrates and manyother nutrients. Eating plant protein will allow you to consumeenough carbs without overeating.For instance, a cup of lentils will give you 40 grams carbswithout spiking your blood sugar. Eat legumes and other plantproteins at least once a day.6. Should You Eat Dairy Products?You should avoid dairy, especially if you are allergic to it. Mostdairy products are highly processed and high in sugar andcalories.I recommend you stay away from dairy products expect plainGreek yogurt. Greek yogurt is a good source of protein andprobiotics.7. Eat Healthy Fats in Every MealCoach BrianPage 11
You will notice that I haven’t included heathy fats in the dietplan. Therefore, remember to eat healthy fats in every meal,especially avocado. Eating a ¼ slice of avocado in every mealwill keep you full for longer.The Truth About AvocadosKeep in mind that avocados are high in calories. One large onemay contain 400 calories, therefore, eat 1/4 slices.Alternatively, you can take omega 3 fish oil supplements daily.8. Only Eat Fruits before MealsFruit is a good source of vitamins and minerals. However,eating too many fruits can interfere with fat loss.Luckily, you can use fruits to enhance weight loss by eatingthem before meals. Eating an apple or an orange before a mealwill increase your satiety and lead to lower calorie intake.9. Why You Should Not Eat NutsWe can all agree that nuts are good for your health. But I willask you to avoid them since they are easy to overconsume.The excess calories from nuts can quickly add up and causeweight gain. The same goes for nut butters – avoid them!10. Avoid the Weekend TrapNo one talks about this even though it’s one of the reasonsmany people fail to lose weight.Coach BrianPage 12
Most people maintain healthy habits from Monday to Fridayafternoon but then they let themselves loose on the weekendand sabotage all their progress.In one study, researchers found that participants maintainedhealthy habits on weekdays but then gained weight onweekends due to increased food intake on Saturdays andlow physical activities on Sundays.You can easily avoid this pitfall by reducing your food intakefrom Friday afternoon until Sunday evening. You should alsogo for long walks ( 1 hour) on Saturdays and Sundays.Most people eat junk and binge eat when they’re idle. So staybusy.Have a Meeting with YourselfThe 6-Week Weight Loss Challenge is not just about losingweight, it’s about building discipline.It is very important you make a commitment to stick to thisplan before you get started.If you don’t believe you can follow this diet plan without fallingoff the wagon, don’t bother starting it.**Promise yourself that you won’t eat that treat at the office orsnack on chips while watching TV.When Should You Eat Your Meals?Research shows that the time you eat your meals does notaffect weight loss. Therefore, stick to the eating schedule youare comfortable with.Coach BrianPage 13
The important thing is to maintain the same eating scheduleevery day. An inconsistent meal schedule can throw your bloodsugar off balance and as a result, increase your cravings.Don’t eat more than 4 meals a day. I recommend you stick to 3meals a day. Contrary to popular belief, increasing mealfrequency doesn’t boost metabolism.You Can Eat 2 or 3 Meals A DayIf you prefer to eat 2 meals a day that’s totally fine. Just pick 2 meals outof the 3.How 24-Hour Fasts WorkIf you’re already counting yourself out, let me assure you that24-hour fasts are very doable. In fact, if you follow the fastingapproach in the meal plan, it will be very easy to complete yourfast.Plus, you only need to fast once a week.Here’s how the fast works.Start your fast at 6:00pm in the evening until 6:00pmthe following day.This is an excellent way to reduce your food intake and cleanseyour body without being miserable.Believe me, I understand if you’re skeptical. I was in the exactsame place most of you are when learning about this at first.But as you’ll see, fasting is very beneficial and it can enhanceweight loss.Coach BrianPage 14
The truth is you don’t need to eat 6 meals a day. Studies haveactually proven that eating frequently doesn’t help boost yourmetabolism.Fasting is great because it will help you build a healthyrelationship with food.The best part about this fasting approach is it allows you to doa 24-hour fast without skipping meals for an entire day.An Easier Way to Control PortionsMany people were confused about the amount of food to serveso I’m going to offer a simpler solution.USE A CUP!Use a cup to measure your portions. Serve one cup from everyfood type.For instance, if a meal has Beans Rice VeggiesServe one cup of beans, 1 cup of rice, and 1 or 2 cups ofveggies. Remember you should never limit yourself when itcomes to veggies.Observe the 1 cup rule especially when it comes to carbs. Sinceyou’re allowed to eat carbs like rice make sure you don’t servemore than one cup.Size of the cup? Use a 200ml or 250ml cup.Watch this video: https://youtu.be/38oQxSl GwUDon’t become a slave to the cup.The goal of the cup is not to measure everything you eat. It’sjust supposed to help you learn to estimate portions with youreyes. Once you’re able to eyeball portions, overeating willCoach BrianPage 15
become a thing of the past and you won’t need the cupanymore.Vegetable servingsDon’t restrict the veggies you serve in every meal. Serve asmuch as possible. Eating more veggies will actually enhance fatloss and reduce chances of overeating.Eat more than 1 cup of veggies in every meal! If you arehungry all the time, eat more veggies!How to Substitute FoodsIf you don’t like a food in a specific meal or you’re allergic to it,substitute it. This is very easy to do.Simply go to the list of approved foods and check the categoryof that particular food – Animal protein, plant protein, carbs orhealthy fats.Pick another food from that category.It’s that simple.Coach BrianPage 16
The Diet PlanVeggies and legumes should be your main source of carbs.Legumes contain carbs and protein.If you are struggling to add veggies to your diet, try spicingthem up or roasting. It is important you find ways to makeveggies tasty since you have to eat them in every meal.When buying protein powder, make sure it doesn’t containcarbs, sugar, and artificial sweeteners.Days 2 to 7Eat 3 meals a day. Maintain the same meal schedule to preventblood sugar spikes and cravings.Don’t eat a wide variety of foods since that usually leads tohigh calorie intake and weight gain. Eating the same mealsover and over will help you lose more weight.Drink 2 glasses of water 15-30 minutes before every mealMeal 1Meal 2Meal 3More than 1 Cup of Veggies Animal Protein AvocadoMore than 1 Cup of Veggies Plant and AnimalProteinMore than 1 Cup of Veggies Plant Protein andCarbsDay 124-Hour FastDinnerLentils Beef VeggiesCoach BrianPage 17
Day 2Meal 1: Hardboiled eggs Avocado VeggiesMeal 2: Beef Lentils Mixed VeggiesMeal 3: Brown Rice/ Sweet Potatoes Beans VeggiesDay 3Meal 1: Skinless Chicken Breast/ Hardboiled eggs Avocado VeggiesMeal 2: Liver Green Peas SpinachMeal 3: Cabbage Lentils Sweet PotatoesDay 4Meal 1: Peas Eggs Spinach AvocadoMeal 2: Fish Broccoli (Veggies of choice) BeansMeal 3: Carrots Brown Rice LentilsDay 5Meal 1: Sweet Potatoes Veggies Liver AvocadoMeal 2: Beef Green Beans Mixed VeggiesMeal 3: Maize Corn Beans Sweet Bell PeppersDay 6Coach BrianPage 18
Meal 1: Baby Spinach Eggs Sweet Potatoes AvocadoMeal 2: Fish Chickpeas CucumberMeal 3: Skinless Chicken Breast Green Peas Sweet BellPeppersDay 7Meal 1: Mixed Veggies Skinless Chicken Breast AvocadoMeal 2: Salmon Lentils CarrotsMeal 3: Brown Rice Eggs BroccoliDay 8 to 14Meal 1Meal 2Meal 3More than 1 Cup of Veggies Plant Protein AvocadoMore than 1 Cup of Veggies Plant Protein CarbsMore than 1 Cup of Veggies Plant and AnimalProteinDay 824-Hour FastDinnerLiver Green Beans VeggiesDay 9Coach BrianPage 19
Meal 1: Lettuce Lentils AvocadoMeal 2: Veggies Beans Brown RiceMeal 3: Spinach Salad Green Beans TunaDay 10Meal 1: Green Beans AvocadoMeal 2: Peas Green Bananas Mixed VeggiesMeal 3: Spinach Salad Green Beans TunaDay 11Meal 1: Green Beans AvocadoMeal 2: Roasted Root Veggies Green Veggies LentilsMeal 3: Zucchini Broccoli Skinless Chicken BreastDay 12Meal 1: Green Smoothie (Use the smoothie r-weight-loss/ Onlyuse the recipes that adhere to the diet rules.Meal 2: Mixed Salad Greens Roasted Root Veggies PintoBeansMeal 3: Salmon Green Beans Brown RiceDay 13Meal 1: Mixed Veggies Greek/ Plain Yogurt AvocadoCoach BrianPage 20
Meal 2: Roasted Bell Peppers Cucumbers Brown RiceMeal 3: Skinless Chicken Ugali VeggiesDay 14Meal 1: Boiled Maize Kale AvocadoMeal 2: Pumpkin Brown Rice Baby SpinachMeal 3: Salmon Roasted VeggiesDays 15 to 21Meal 1Meal 2Meal 3More than 1 Cup of Veggies Animal Protein AvocadoMore than 1 Cup of Veggies Plant and AnimalProteinMore than 1 Cup of Veggies Plant Protein andCarbsDay 1524-Hour FastDinnerGround Beef Peas VeggiesDay 16Meal 1: Hardboiled eggs Avocado VeggiesMeal 2: Beef Lentils Mixed VeggiesMeal 3: Brown Rice/ Sweet Potatoes Beans VeggiesCoach BrianPage 21
Day 17Meal 1: Skinless Chicken Breast Avocado VeggiesMeal 2: Ground Beef Green Peas Baby SpinachMeal 3: Kale Lentils Sweet PotatoesDay 18Meal 1: Chickpeas Eggs SpinachMeal 2: Salmon Broccoli BeansMeal 3: Roasted Eggplant and Zucchini Brown Rice LentilsDay 19Meal 1: Sweet Potatoes Salmon AsparagusMeal 2: Beef Quinoa Mixed VeggiesMeal 3: Corn Lentils Sweet Bell PeppersDay 20Meal 1: Broccoli Eggs Sweet Potatoes AvocadoMeal 2: Tuna Beans CucumberMeal 3: Skinless Chicken Breast Green Beans Sweet BellPeppersDay 21Meal 1: Greek Salad Skinless Chicken Breast AvocadoCoach BrianPage 22
Meal 2: Salmon Lentils CarrotsMeal 3: Brown Rice Eggs BroccoliStart again from day 1Improvise, Improvise, Improvise!This diet plan is just a guideline of how you should eat.Therefore, don’t feel discouraged if you can’t eat some of thefoods in the meal examples.Improvise the meals to fit your budget and food preferences.Trust me, you will achieve breath-taking results with this planas long as you maximize on the intake of plant-based foodsand avoid processed carbs.In short, get most of your daily calories from plant-based foodsand increase your protein intake.What should you do after 6 Weeks?If you have more weight to lose, start the diet plan from dayone again.Congratulations! If you have reached your weight goal. Emailme and I will send you a plan showing you how to reintroducethe foods you love without regaining the weight you lost.Stay focused!Brian SyukiCreator of Flabfix.com and Focus Fitness Youtube ChannelCoach BrianPage 23
Email me: syuki@focusfitness.netCoach BrianPage 24
If water is a challenge for you, try fruit-infused water. Simply slice a fruit like watermelon into small pieces and then soak the pieces into drinking water for 30 minutes before drinking the water. You can soak the fruit overnight in a jag of water
