3 Week Diet The 3 Week Diet Plan For Losing Weight Quickly

3 Week Diet provides peoples with a 3 week weight diet that ensure a high percentage of success for losing weight quickly. Learn from an expert health nutritionist who can help you out with this lose weight fast diet. Visit: http://www.3weekdiet.com
Cut past the learning curve of ways to lose weight with a step by step program of the 3 week diet. Learn form the best! 

...for the best fast lose reduction in only 21 days guaranteed


3 week diet reviews- 3 week diet reviews brian flatt- can be often misleading unless the person reviewing the program has gone through it to full completion. Reviews are sometimes not needed since the 3 week diet program is backed up by a money back guarantee if you dont lose weight fast within the 21 days.

3 week diet meal plan is included in the 3 week diet as it is well explained what to eat, how much to eat and when to eat in order to lose weight quickly.

3 week diet and workout plan can accelerate your results but is not needed in order for the 3 week diet to work. If one chooses to include a workout plan than results will come faster.

21 day diet is all that is needed once you learn the material in the 3 week diet program. The 3 week diet is backed up by scientific research and that is why there is a money back guarantee for this lose weight fast diet.

3 week weight loss diet can work for men as well as women to get you into great shape quickly and easily while doing the 3 week diet system. Follow the easy steps in the 3 week diet plan and you will succeed in losing weight quickly.

3 week detox diet will shock your system into health, it may be difficult at first but once you start seeing results you will know the 3 week diet answer to how to lose weight fast.

2 week diet is usually not enough as your body is still adjusting and according to research 3 week diet plan is better to lose weight.

3 week diet pdf is downloadable once payment is made and comes in 4 ebooks and loaded with secrets that will ensure how to lose weight fast. If for any reason you dont get your fast weight loss within 21 days simply request a refund. Get it all at http://www.3weekdiet.com

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The 3 Week Diet Review Does It Really Work Weight Loss Diet

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Day 4 Week 4

Another short post today since it seems to have been a long long day!

Food Log:

• Breakfast: 1 banana, 1 apple
• Lunch: Qdoba beans, rice, and veggies
• Dinner: Mac n cheese sauce over noodles and rice, leftover salad from yesterday
• Extras: 2 beers

Exercise Log: Nope, skipped that today. Lets shoot for being better tomorrow. 

How I feel:  Exhausted and feeling like my progress has slowed. Its been almost 4 weeks and I still feel like I havent made much progress. I have gained back a pound or two from losing my initial 9 pounds. Not very encouraging :(. I probably have been not eating enough veggies and definitely not having enough salads.  

Ever feel like this some days?

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Day 4 Week 3

It has been a long long day, so will make my daily log short:

A progress pic, down 9 pounds in less than 3 weeks!

Food log:

Breakfast: watermelon

Linner: corn on the cob, baked beans, broccoli, BBQ potato chips

Dinner: beans and potatoes, watermelon

Extras: 3 beers

Exercise log: Yeah right! Maybe tomorrow :)

See some corn on the cob there?

Look at that view!

How I feel: Today was my big work BBQ that I put together and planned... And cleaned up after.  Lets just say, it was a long day.  I did still stick to my guns and did not eat any grilled meats (never again!), and even avoided the cookies that were for dessert.  I did reach for a bit of the BBQ potato chips to have with the canned baked beans, but I found that those items gave me stomach cramps and I needed a bunch of water to make me feel better.  When I got home from work, Kevin was out with his Big Brothers Big Sisters kid, so I was able to sit on the back porch and relax and meditate by myself for a while.  This is almost never the case, so part of the evening alone was much appreciated. 

How often do you get time to yourself to just BE and relax?

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3 week diet free download PDF

The 3 Week Diet is a unique guide that is helping people in getting fast weight loss. The eBook is offered by Brian Flatt, an expert sports nutritionist, personal trainer and health coach.

 The 3 Week Diet is guiding people in losing weight instantly within 21 days. The program is presented by Brian Flatt, who is an experienced health coach, expert sports nutritionist and personal trainer. He has guided a number of people around the world to get the best shaped body.

Sources confirmed that the 3 Week Diet program is basically a 95-page eBook divided into four parts in order to help readers understand details with ease. The eBook guide users in making plan for daily diet and work out with great inspiration, will power and approach. The four parts include Introduction Manual, Diet Manual, Workout Manual and Mindset and Motivation Manual.

The first part called Introduction Manual spreads over 43 pages and discloses the common myths and information about weight loss and important aspects that affect the weight loss. The second portion, Diet Manual with its 22 pages information provides precise strategies for four stages of the 3 Week Diet and various rules for attaining fast outcomes.

The 3 Week Diet’s third partition called Workout Manual provides information in total 17 pages. It updates reader with information about every day walk, steadiness, warm up and body fat burning tricks. This program also helps users find out few special suggestions and instructions for efficient exercises to get fast weight loss result that include ab blasters, goblet squat and bent-over row and many others.

The fourth and last fraction of The 3 Week Diet is Mindset and Motivation Manual is available in 13 pages. This section provides tricks and steps to get started with a new approach for rapid weight loss. It also helps readers understand the real resource of strong will power and tricks to keep a record of the improvement.

DOWNLOAD NOW CLICK HERE

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3 Week Diet Reviews Does it Work Or Scam

Heres some customer reviews for the 3 week diet program/book. Youll find out if it works or if its a scam. The three week diet program has been world renowned for the last couple of years.

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How to Lose 10 Pounds in a Week 7 Day Diet Plan for Massive Results

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3 Week Diet System Secrets Exposed

Hello Everyone
I am Leigh Campos and I am from Washington, DC. Before anything else I would like to ask you two very important questions.Are you tired of looking Fatty every time you stand in front of mirror?Are you tired of different weight loss pills, programs and gadgets but nothing seems to work?

Guess what?

There is a good news for you.You will never be in this situation if you joined 3 Week Diet System before. You may heard the name of this program before in different emails but you have doubts regarding this program.

This is why i am writing this blog. In this blog you are going to find my honest review regarding this program. This is not like numerous reviews you read before from different sites. This is because i obtained the copy of 3 Week Diet System for my sister and now i am in good position to show you all the highlighted information you going to find this program.

Ok, Lets start....

What is 3 Week Diet System?

It is a 96 pages guide created by Brian Flatt contain numerous fool proofs, scientific based secrets that help users to lose 10, 15....or even 20 pounds in just 21 days. It is a solution for all those mainstreem diets and programs that are time consuming and simply ineffective. 

Brian Flatt who is health coach and nutritionist discovered these quick weight loss secrets after 12 years of research. Lots of people successfully burn fat with the help of these secrets.

The main secret behind this program is signaling body to burn stored fat for energy and then creating starvation mode into the body. When body enters into starvation mode then body will burn stored fat for fueling liver, heart and other organs of the body. This is completely safe, natural and scientific proved weight loss technique. This is not like other weight loss techniques that work for some instead this scientific proved technique works for man and woman.

Brian divided this guide into four different parts to help users to learn the science and steps behind this technique. These four sections are: 

1- Introduction manual (43 pages) 
In this section user will find out science behind weight loss and how body starts burning stored fat. Further, users will find out why human body need 3 weeks to start burning fat. 

2- Diet manual (22 pages)
In this section users will find out 4 phrases or 3 week diet (will explain in a little bit). Additionally, in this section users will find out how to determine his or her Basal Metabolic Rate (BMR) and calculate how much calories body need to created fat burning environment. Brian also shared his tips on timing meal effectively to create 24/7 fat burning situation and balance hormones in the body.

3- Exercise manual (17 pages)
 Exercises that Brian Flatt shared in this section will doubled fat burning results. These exercises are short and need only 20-3- minutes a day for 3 days a week.

4- Will Power, Mindset and Motivational manual (13 pages) 
 This section is really eye opening for me. This is because this section contains some often-repeated myths that prevents us from succeeding. 

All in all we can say that Brian Flatt creates a program that not only creates 24/7 fat burning situation in our body but also give us the body shape that we want. This program not only show you steps how to lose fat but also how to avoid getting fat again. 

Heres the short video presentation which is created by Brian Flatt about this program:

Four Phrases:
If you want to lose weight quickly with this program then it is important to follow these four steps as it is mentioned by Brian Flatt. Here is detailed information of these phrases: 
Phrase #1 - Liver Detoxification:
This phrase is created for all those men and women who want to lose weight quickly. In this phrase you will lose a lot of your weight. Some people found lose of 10-15 pound after this phrase. This is because this phrase focuses on body cleansing specially liver (fat pumping organ).In this phrase, Brian recommended A, D and C vitamins and 6 allowed sources of protein. You have to follow this phrase for seven days before moving to the next phrase.
Phrase #2 - 24 Hours Fasting:
Once you complete first phrase then comes the second phrase that is 24 hours fasting. You have start your fasting from the last meal of 7th day till the dinner on 8th day. Fasting cleanse your body and liver and also create environment in which body starts burning fat more efficiency.
At the dinner on 8th day you can eat whatever you want as there is no limitation but you have to keep your carbohydrate consumption under control.
Phrase #3 - Fat Fast:
Fat Fast is not a slang phrase instead it is proven technique that is clinically and scientifically proven. You will find complete science behind this Fat Fast technique in this section.
This phrase comes at 9th, 10th and 11th day and in this phrase you continue improving your liver efficiency while your body burning up stored fat from your belly and hips region.
After first two phrases you body burning up fat nut on other hand it is also carving for fat. It is important to understand Fat doesnt make your body to look fat. Once you provide 80% calorie from fats (no trans-fat) your body will start signaling liver to burn fat for energy. As a result your liver will be burning fat not muscles for fueling other organs.
Phrase #4 - Your unique BMR:
The last will continue from day 12 to 21. This is the 9 days phrase in which you will consuming calories that are based on your unique BMR and weight loss goals.
In this phrase Brian revealed 2 steps. In the first step you will be learning how to determine your BMR and in the second step Brian will show you how to create calorie deficient based on your unique BMR. This will help you to achieve your desired results quickly doesnt matter either it is about getting six-pack abs or getting single diet body figure.

Pros and Cons of 3 Week Diet:
It will be unfair if i dont include pros and cons in this 3 Week Diet System review. So, lets take a look on some strong points of this program:

Strong Points:
Best for Busy Peoples:
Brian designed this program for all those peoples that live very busy schedule and cant invest separate time for improvement of their health. This program only needs 20-30 minutes of workout in a day and only 3 days in a week. Now i am sure everyone can manage this little time by cutting TV time form his or her schedule.

Scientific Proven Techniques:
Brian provides only scientific proven techniques in this program. I have read all guide and i must say Brian adopted reveal after explanation strategy to reveal his techniques first then proving them with scientific research.

Provide Fast Results:
Most weight loss program that you followed previously failed because of their slow approach towards weight loss. Many peoples think slow weight loss is good for health which is not in every case. Research proved that most people dont have enough motivation in their weight loss program to complete it till the end but in this program you will get quick weight loss which will keep you motivated till 21 days.

Money Back Guarantee:
The biggest strong point of this program that will make you feel complete secure is 60-days money back guarantee. You can obtain refund within 60-days if you feel you are not getting weight loss.

Weak Points:
Comes in Digital Version Only:
Brian Flatt created this program on digital version (PDF) only which you get instantly after completing your payment process. On one hand you will get instant access which is advantage for you but on the other hand you will be only getting digital version which is not enough for some people.

Conclusion:
In the end i would like to say that Brian Flatts 3 Week Diet System is for all those busy people who want to achieve their weight loss goals quickly. Dont forget you will be getting 60-days money back guarantee to test this program. Now i feel there is not any reason for not trying it out.

I hope this particular review will be helpful to you in understanding techniques and secret behind Brian Flatts program.

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Favorite Pins of the Week

I hope everyone had a good weekend!  It was super busy for us!  One of Kevins good friends came in to town to stay with us for the weekend, we went out with friends to Coeur dAlene, ID on Friday evening, then Saturday was spent Downtown Spokane for Hoopfest, the biggest 3-on-3 basketball tournament in the world.  Happily, our court was super close to my work, so we were able to park for free and haul all of our chairs and stuff over with ease.

Since I wanted to give Kevin some time to hang out with his friend he hadnt seen in a while (read: play video games, lasertag, and other boy stuff), in downtime I kept to myself and read, worked-out, and was on Pinterest, of course ;).  Here are some of my favorite pins from the last week:

Pinterest - Follow Amy!

Doesnt this corn quinoa salad from
Eating Bird Food just look like summer? (source)

Arent these water as fire images just gorgeous? (source)

Did this yesterday for my first workout after a
2 month hiatus of traveling and having an
injured hip.... my god.... it is shameful how sore I am! (source)

Im also doing this abs challege, as my girlfriends
wedding that I am in (was) 14 days away.
Good motivation to stick-to-it! (source)

Makes me think of what I will be doing on the
4th of July with two of my best whiskey buds :)
(source)

Doesnt this look like the perfect fall
apple-picking outfit?  I know!  I know!
Too soon to start wishing it was fall ;)

Happy Pinning!

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The 3 Week Diet Plan How To Lose Weight Quickly

If you have ever watched any of those health related TV shows like ‘Dr. Oz’ or ‘The Doctors’, you would get the impression that it’s extremely difficult to lose weight fast. They’ll tell you that it can take month after month to shed the pounds, and sometimes even years. But I’m here today to tell you that that is simple not true.

My name is Brian and I am the creator of The 3 Week Diet. I have spent years researching and working with nutritionists and dieticians to develop a diet system that is so advanced and effective that it is able to help you lose 1 lb of pure body fat every single day. Over the course of 3 weeks on the diet, you can lose more than 20 pounds of fat off your belly, butt, hips, and thighs and achieve the body of your dreams with little to no exercise involved. But how is this possible?

As you would know, the human body is highly adaptable. If you cut your finger, the body would heal itself in a matter of days – regenerating new cells as soon as the change is noticed. Well, if you make a big enough change to your diet, the body can adapt right away too by burning fat in your body at a rapid speed. But what you need to do to kick start this change? Is it exercise? Cutting certain foods out of your diet? Drinking a special tea? Eating certain berries? No, it is none of those things. In fact, it is much more simple than you’d think.

You see, the human metabolism is like a furnace for your body. It burns up every source of fuel inside your body – from food you have eaten, to fat that has been stored. But, one thing you have to know about the metabolism is that it will burn what was last eaten first, before it starts burning the fat on your body. As a result, by the end of the day, no matter what you have eaten, your body won’t have had time to start burning the fat from around your body. But what if you could change this? What if you could make it so your metabolism actually prefers to burn the fat in your body first, and then burns the food you have eaten?


Think about a campfire. What would happen if you poured a gallon of gasoline onto the fire? It would go up in flames and burn a thousand times more! Well, fat is a fuel source just like gasoline. If your metabolism gets that fat from your body and starts burning it, it makes the metabolism even stronger and more powerful, so it continues to burn even more fat in the process. You see, it is like a cyclic effect. The more fat your metabolism burns, the more fuel it will have to burn, and in turn it will burn even more fat! So what do you do to get this started?

To make the switch so that your metabolism starts burning body fat first, you need to include some very specific foods into your diet. This doesn’t mean you have to restrict yourself to eating certain types of foods like ‘low carb’ or ‘high protein’, but it just means you need to add some secret foods to your current diet. These foods are quite unknown, but they contain metabolism-shifting properties that initiate the fat burning process. You can get all these foods at your local supermarket and they won’t cost you any more than a candy bar. Plus, they don’t taste bad either!

I have made a list and plan of all these foods on my website at The 3 Week Diet. I explain how each of them works, and how much fat they are able to melt. Keep in mind, this is all based off years of scientific research and there is medical data to back this up. So, if you are looking to lose weight fast, The 3 Week Diet is the best way to do so. No other diet allows you to lose this much fat as quickly, and lets you keep it off for good.

Check out The 3 Week Diet and start losing weight today!

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Day 5 Week 1

Happy Friday!  I was so ecstatic to find that when I weighed myself this morning, I was down 7 pounds from where I started this week!  I realize that a lot of this could be water weight, but seeing progress like that is definitely the encouragement I needed over the weekend.  Here is my log for today:

Food log:

• Breakfast: 1 cup fresh pineapple, 1 banana, 1 apple
• Lunch: romaine lettuce salad with cannellini beans, chickpeas, broccoli, red onion, and a bit of Trader Joes Goddess dressing; 1 apple

• Dinner: Vrueban (vegan rueban), corn on the cob, baked fries
• Extras: 1 beer

Mmmm! Vegan Rueban!

Exercise log: Today I had to work late and didnt get time to exercise.  More energy to do things tomorrow!

How I feel:  Like I said above, seeing the difference on the scale this morning made me feel so encouraged.  I had a stressful day at work, and it just seemed like one thing after another went wrong.  On a normal day in the past, I would have let my stress translate into bad food choices.  I would think that since my day was so hard, I shouldnt have to cook.  Instead, today, I looked forward to nourishing my body with healthy food and to make my cooking time more of a relaxing meditation time for me.  

Since my mom is still on vacation with my sister-in-law, I went over to the house to make dinner for my dad and myself (Kevin came along with sausages of his to cook up).  My dad requested Vruebans, which is my version of a vegan rueban sandwich.  Find the recipe for the Vrueban here, and the accompanying Vegan 1000 Island dressing here.  

Tomorrow Kevin and I are going to help some friends move into their new place.  It should still be a lovely warm day, so Im sure we will break quite a sweat.  Im happy to help so I can get in some much needed arm muscle toning!  Im planning on packing a few snacks for tomorrow since we will be gone for most of the day and I dont want to be temped into eating anything that we might get to-go.  I may not be able to fit in my log tomorrow, but I hope you guys have a lovely Saturday!

What are your go to to-go snacks for when you have a busy day away from home?

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End of Week 4 the First day of Week 5

I hope everyone had a great weekend.  I did much better limiting my drinking than I have in weekends past.  Although this is technically my 6-week challenge, I have not stuck to it 100%... but you could have figured that out from looking at my logs.  I am just trying to focus on changing bad habits.  Since the start of the challenge I have not had any coffee, no SAD desserts, and have exercised more than I was before.  I think these are definitely good habits I can continue even when the challenge is done.  For the rest of the challenge, I hope to eliminate all processed breads and grains (except for Daves Killer Bread, which I eat only once or twice a week), to increase my bean/legume intake to 1 cup a day (now at 1/2-3/4 cup), and to add more cooked greens to my dinners.  Now on to my daily logs...

Saturday, Day 6 of Week 4
Food Log:

• Breakfast: 1 apple, 1 banana
• Lunch: veggie sandwich with hummus, guacamole, and spicy mango balsamic; 1 slice Greek artisan bread; whole grain chips and hummus; strawberries
• Dinner: salad with cashews and tahini dressing, bean burger on 1 slice of Daves Killer Bread

Exercise Log:  Walking along the beach

How I felt:  On Saturday, Kevin and I went with my parents to go boating on our favorite local lake.  I was a fun day, but at the end of the day I felt a bit dehydrated.  In the evening Kevin and I watched a couple of movies that we have been meaning to get to on Netflix.  Overall it was a good eating day, but perhaps with a bit too much processed bread/chip products.

Sunday, Day 7 of Week 4

Food Log: 

• Breakfast: 4 small plums
• Lunch: green salad with nuts, black beans, and homemade tahini dressing; 1 beer
• Dinner: tomato, onion, and shrimp bruschetta; Red Lobster Cheddar biscuits; 1 beer
• Extras: dessert of homemade vegan strawberry milkshake

Exercise Log: walking around the mall, shopping

How I felt:  We spent most of the day out and about with our couple friend on the North side of Spokane.  This included going to Flamin Joes (wing and burger place), where I ordered a plain garden salad and brought my own nuts, beans, and dressing to add to it.  I was a little ticked, because the menu said "mixed greens" for the salad, but when it came, it was clearly all iceberg lettuce.  Not to be a greens snob, but that is one of the least nutritional of all greens.  I wish it was more of a spinach or spring mix.  Bummer.  After hanging out with our friends for the afternoon, Kevin and I decided to stop in at Red Lobster to use up a gift card my work had given me.  I ended up getting a bruschetta covered with tomatoes, onions, and a little bit of shrimp.  I was happy to see so much tomato on the dish, but unfortunately, I filled up on Cheddar Biscuits (I know!  Its a huge No-No!), so I didnt eat too much of the appetizer I ordered.  Then, in the evening when we got home, I made myself a strawberry smoothie, while Kevin had angel food cake* with strawberries and whipped cream.  At least I didnt cave for that!  Overall, not the healthiest day of eating, but I tried my best and gave in to a little bit of temptation.

Monday, Day 1 of Week 5

Food Log: 

• Breakfast: 1/2 cup blueberries, 1 apple, 1 peach
• Lunch: spinach salad with broccoli, red onion, cashews, black beans, and tahini dressing; tortilla chips
• Dinner: salad with leftover tomato bruschetta
• Extras: 2 beers in the evening

Exercise Log: Engine 2 workout in the morning (Morning!?  I know, I did it!)

How I felt:  Today I felt a bit bloated, probably from a bit of the saltier foods I ate the day before.  Overall, Im feeling optimistic to finish out these last two weeks strong, and probably continue with what I have been doing.  This morning I did a work out before I got ready for work.  Normally I am not a morning exercise person, but I actually kind of liked getting it out of the way.  I made sure not to let it be an excuse not to do well on the other aspects of my day.  Hopefully I can get in 3-4 more solid work outs in before the end of the week.

What time of the day to you try to exercise?  How does it make you feel for the remainder of the day?

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Week 3 of ETL 6 Week Challenge

This last week was hard for me and I know that I did not get in as much fresh produce as I should have.  I ran into several situations where we were out with friends and there just wasnt anything to eat, so most of the time I didnt eat, or ate small amounts of acceptable items.  By Sunday morning after being out and about most of Friday and Saturday, I was so relieved to have a nice big salad going into my system.  Its funny how salads become second nature when you are on ETL.  My body and energy levels definitely change when I am missing my daily greens.  All the more encouraging reason to keep at it!

Breakfast on Monday
Leftover from our Saturday trip the
weekend before to Ocean Shores for the 4th.

• Monday
• Breakfast: apple slices and carrot sticks
• Lunch:  warmed kale and chickpea salad with sundried tomato dressing
• Dinner: steamed zucchini and Indian Mixed Dal
• Exercise: no exercise this day - my hip was sore from walking over the weekend
• Extras: apple after lunch

Breakfast on Tuesday
Peaches are so easy to throw in my work bag
and chop up quickly once I get into the office.

• Tuesday
• Breakfast: 2 sliced peaches
• Lunch: warmed kale and chickpea salad
• Dinner: I got busy painting and wasnt hungry for dinner.
• Exercise: painting my kitchen for 2 hours
• Extras: 2 dove dark chocolate pieces after lunch, glass of white wine in the evening

Lunch on Wednesday

• Wednesday
• Breakfast: 2 golden pluots, 1 peach, 1 apple
• Lunch: warmed kale and chickpea salad, Indian Mixed Dal
• Dinner: plain veggie nachos with extra beans (no cheese)
• Exercise: painting my kitchen for 1 hour
• Extras: 1 beer at trivia

Breakfast on Thursday
This was probably my favorite meal of the week.
The little bit of avocado was just right to
 fuel me through a busy morning at work.

• Thursday
• Breakfast: 1/2 avocado, 1 peach, 1 apple, and 1 golden pluot
• Lunch: steamed zucchini and Indian Mixed Dal
• Dinner: I got busy painting and wasnt hungry for dinner.
• Exercise: Finishing painting my kitchen for 5 hours in the evening.
• Extras: 2 dove chocolate pieces after lunch

"Lunch" on Friday
I got so busy painting and cleaning my kitchen I skipped a meal or two.
I had two handfuls of Brazil nuts to tide me over until I was able to eat
when we got to Seattle for a friends birthday celebration.

• Friday
• Breakfast: Skipped breakfast while deep cleaning my kitchen after painting.
• Lunch:  Two handfuls of Brazil nuts to hold me off until early dinner.
• Dinner:  Vegan sausage with grilled onions and sauerkraut in downtown Seattle. 
• Exercise: Cleaning in the morning, walking in the evening.
• Extras:  A few drinks out with friends

Us at a Mariners game on Saturday.  We got tickets from a friends work for free.
It happened to be Nelson Cruz bobblehead night AND they won!

• Saturday
• Breakfast:  Slept in and didnt eat breakfast
• Lunch:  Vegan mac and cheese
• Dinner: Chips and salsa out with friends
• Exercise: Walking around Seattle
• Extras: 1 beer at the Mariners game

Lunch on Sunday
This salad was super good!  I made berry poppy seed dressing (recipe coming this week).
The salad consisted of green lettuce from my neighbors garden, sliced radishes,
shaved carrots, sliced strawberries, diced avocado, hemp hearts, and ground flaxseed.

• Sunday
• Breakfast: Sliced strawberries
• Lunch: Large green salad with berry poppy seed dressing (recipe coming this week)
• Dinner: Whole wheat spaghetti with veggie loaded marinara sauce and chopped field roast vegan sausage
• Exercise: 20 minutes biking, 10 minutes stretching, 5 minutes arm exercises
• Extras: 1/2 glass of red wine with dinner, olives while prepping dinner

Health and Happiness,

Amy

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The 3 Week Diet Review Try Brian Flatts 3 Week Diet Plan FREE Three Week Diet Reviews

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Week 1 diet

There are only two words describing week 1 diet: LIQUID and HARD! I know this is kinda funny, but very true. It is mostly puree-based (so if you like something crunchy and going to do this diet, you might as well forget about crunchy every other week...) - hence liquid; and I cant say it is so little food, but it is hard to fit in 7 servings of food a day, which are not such a nice consistency (to be very honest, I am not very fond of purees ever since I had to recover from wisdom teeth surgery) - hence hard. 

So below all the meals (the menu) - not in order I ate or they are present, but in random order more or less, with pics. Then some tips on cooking them. Then the reflections of each day.

THE MENU


Gazpacho - a portion. I forgot about chives and didnt have cilantro or rice vinegar, I also overdid it a little with cayenne pepper (I have very low tolerance for hot-spicy food), but oh well. But it more reminded me of a processed salad than a real Spanish gazpacho, but still OK (if you like fresh salads and dont mind them in a puree form :D). Extremely easy to make: just dump everything in the processor and press "play" :)

Sweet Potato Corn Pudding - it turned out to be less like a pudding, more like porridge, but still good. I actually liked the taste and was positively surprised with that. Never ate sweet potatoes before, so this is a first. I didnt steam the potatoes though, but simply backed them till tender in the oven - I still dont have a steamer. Next time I will try to blend the ingredients to get a more pudding texture. This is a bit more difficult/long to prepare, but I figured I would prepare lots (3-4 at a time) to save time. I then got 2 portions in the freezer (can unfreeze and warm them up in couple days and they would still be fresh) and 2 portions left in the fridge.

Blueberry Applesauce - really yummy, but it turned out too much. 4 apples (I baked them) and 100 gram blueberries ended up to be almost 400-500 ml, rather than 230... But at least it was a good start of the day - sweet and juicy. One advice though - eat it fresh! Apples dont keep so long after you cut or blend them (they change colour into this horrific poop-like brown...), and if you prepare apples (steam or bake them) the night before, it is not such a hard thing to prepare the sauce for breakfast for example. But it tastes so so so much better fresh. But I might try fresh apples next time...

Veggie Protein Soup is so far my absolute favourite on the menu in week 1. It is also liquid, but at least it is a soup - it is the consistency I am used to in soups. And I love chicken. I have to admit, I took a bit more chicken than there was in the recipe, but well its not like Im adding ham or something... The soup is also very easy to make, and I think I would even continue making it outside of diet. :) So I just took two small carrots, grated them; one and a half celery stalks - chopped them in the food processor, cut the frozen chicken into cubes (frozen so that it doesnt spoil, I put it in the freezer), dumped all of it in light chicken broth. While it was seaming, I chopped handful of broccoli and added to the soup too (almost right away), then some parsley in another 10 min, and voila!  In the process of making:

Final result:

Carrot Parsnip Puree is probably my least favourite on the menu for week 1, but its not too much of it, so I can bear it (I noticed, it is much nicer cold than hot/warm - at least for me). The soup makes it possible to survive the rest :) For a bit of a taste I also added a little bit of parsley into the mix. This is a box of 3 portions:

Chocolate Pudding - God! It is good. I had a great desert with my tea. I used strawberries instead of chestnuts (I have not been able to find them) as Tracy suggests in the Eating Plan - and I found that absolutely yummy. Dates were kinda rough, so they had some problems to mix with the test of the ingredients. But all in all it turned out to be great. Also a recipe to remember for other occasions. :) This is a box (sorry - not so nice-looking) of two portions:

Power Juice - the only part of the diet I have not tried, as a) I dont have a juicer, and b) even though Grünkohl (Kale) is traditional (North) German cuisine, I was not able to find it now. So, decided not to bother. And in general it is a lot of food as it is. May be the next Nutrient Boost Week. :)

About drinks. As I am a tea addict, I drink tons of it a day. Mostly different herb tea mixtures. To keep me warm and cozy.


SOME TIPS ON COOKING

Equipment

• Food processor!!! Do get a food processor if you dont have one already. It is nearly impossible to cook all this without it.
• Blender (if not combined with food processor, and sometimes a hand-blender might be useful as well)
• Juicer (multi-juicers are always good!)
• Steamer (electric or simply one to use in pots) 
• Water boiler / electric kettle - would save your time when you need to boil something, normally it boils water pretty fast
• Chopping boards, knife, some bowls, etc.
• Vegetable peeler
• Apple cutter is a really useful gadget - especially when you have 4 apples to dice and fast!

• Tupperware - any containers: choose appropriate sizes. I prefer to go for portion-sized containers, so you can easily take one or two with you to work.

Preparation - this is essential! Try to find time to prepare: do your homework.

• You need to get a shopping list ready (NB! Mistake in the groceries list on TA community website: it lacks broccoli on the list and adds garlic, which you dont need in week 1). 
• Do your groceries a little in advance - so you are sure you have everything. Get an extra on each (e.g. carrot, onion, etc.) - if your onion is bad and you have only one, there is nothing you can do.
• Plan to find 2-3 hours on cooking to prepare the meals for at least a couple days - that would save your time over the week. I would not go for cooking food for the whole week, as there is a danger things might spoil till day 7, unless frozen... But again, fresh is always better than not!

Cooking

• Power juice is definitely the thing which should be drunk fresh!
• Blueberry Applesauce is also nicer fresh, so either start a day with it (I do) or the other way around, have it as a snack before bed. Do not overdo cinnamon in it, unless you are a fan of it.
• Do several/all recipes at the same time.
• Try to think of efficiency and how you can reduce the time on cooking. Multitasking is essential!
• Calculate how much ingredients you need. Most of the recipes are for two portions, so it is really easy to prepare them twice as much for four days.
• Start with all the prep needed: 
• put the sweet potato/es to steam/bake
• (you can also bake/steam apples for then preparing the Blueberry Applesauce at the same time)
• put water to boil in kettle for boiling carrots and parsnip for the Carrot Parsnip Puree, in the meantime peel and large cut carrots and parsnip, and when water is boiled, put them to boil (I added light stock, which intensified the taste a little)
• if you did not find roasted tomatoes, you might need to roast them yourself (simply bake tomatoes, cut in halves and seeded on a tray open side up for 25-40 min depending on the size of tomatoes)

• While everything above is preparing, start with Gazpacho
• as I written above, just dump all the ingredients in the food processor, and pulse. This should take around 10 minutes or so (if you already have roasted tomatoes). You want a puree consistency, so leave it in there for some time. Then separate into containers.
• By this time the carrots and parsnip should be ready, take the cooking stock into a separate bowl, blend the vegies right there in the pot, adding some of their cooking stock till it is of the desired consistency. I also added some parsley for taste - was really good. Separate into containers.
• Now you can start on the Veggie Protein Soup 
• put the required amount of stock to boil (this can easily be done for the whole week and then frozen)
• chop carrots, celery (in food processor this would take seconds), chicken - put into the stock
• now take the corn off the cob - this is NOT for this meal, but for the Sweet Potato Corn Pudding
• then chop the broccoli and dump into your soup.
• Take the (by then cooked) sweet potatoes and corn, puree in the food processor, separate into containers.
• Your soup should be ready by now too - so separate into containers (and freeze if you want).
• Start with your Chocolate Pudding 
• melt chocolate - on slow heat
• in the meantime put the strawberries (I took them instead of chestnuts, easier and tastier for me, but blueberries and raspberries would do too), pitted dates (I chop them in small pieces, as they are a bit too rough and take some time), coconut flakes, and cacao powder in the blender and blend (I add some water right away too)
• add chocolate, blend and it is ready.
• You then you would only have Blueberry Applesauce to cook (but I do it fresh every morning and using an apple cutter, it really takes only 10 minutes) and Power Juice (again fresh every morning)

REFLECTIONS


Day 1. After day 1 of TAM diet, I have to say, I am feeling good. I dont particularly like the Carrot Parsnip Puree (it is primarily cos I simply dont like boiled carrots), but all the rest is manageable, and the soup and choco pudding are magnificent (and I feel kinda guilty eating all the chocolate and coconut - I dont even eat sweet stuff every day in my normal diet...). I actually feel like I am actually gaining weight. I am not hungry at all. It is honestly hard to find time to eat so many times and so much food. :) Is this really a diet?... I calculated - we are supposed to eat about 1.5 liters of food (I am not counting juice). I know it is low fat and all, but thats a lot... I think I had a bit more even.

Day 2. Still food is enough, though feels much less than the first day. Or may be I made mistakes calculating portions, so make sure you make even portions.

Day 3. This is when cravings start to come in. I simply want some diversity, not anything unhealthy... So I allowed myself to crunch on a carrot and an apple separately. I guess, thats not so bad.

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Week 7 diet

So, I am starting week 7 diet tomorrow. I did the shopping yesterday, so my fridge is stuffed - mostly with fruit and veg... This happens a lot lately, but it is still overly full (and I live alone, so it is only my food!!!)

OK, so in this weeks menu we have:

• Power Juice
• Chocolate Pudding
• Kiwi Basil Puree
• Waldorf Salad
• Veggie Snack
• Carrot Parsnip Puree +
• 1.2 c red quinoa
• Fruit Puree

I substituted the Waldorf Salad with Chili, as I really didnt like the Waldorf Salad, but the reason for that may be lies in the fact that I did not use chestnuts for it. And I absolutely loved the Chili. I know it is not the best substitution, but at least I will enjoy it. :) So my shopping list was a bit different from the one on TAM web-site - including Chili ingredients. I couldnt find quinoa... Actually still have no idea what it is, had to Google it and read about it on Wikipedia, and check out how it can be called in German. :) Still no success - even in the international cuisine shelves...

So, my shopping list:

• Chocolate/chocolate chips (I still have the rest of the ingredients)
• 3 cups spinach
• 2 English cucumbers
• Pack of celery
• 1 lime
• 1.4 kg ground beef
• 6 tomatoes
• 1 jalapeno
• 1 large or 2 small zucchinis
• 1 red bell peppers
• Roasted garlic
• 6 parsnips
• 3.5 cups quinoa
• 14 kiwis
• 40 basil leaves
• 2 oranges
• Pack of strawberries
• Pack of blackberries
• Pack of blueberries
• Pack of raspberries
• 2 big bunches fresh mint

So, today I am cooking. Chili and carrot-parsnip puree are ready, I just have to finish the chocolate pudding, and the rest I would prefer to eat fresh.

Here I also wanted to mention the vitamins and other supplements I am taking. I used to take multi-vitamins, but now I decided I need more attention to certain functions in my body, like eyes, my brain (concentration and memory), bones and muscles. They supplement each other, and the same vitamins do not repeat from one pack to another. 

I also started taking L-carnitine - just to try it out. Well see how it goes and if I will see any interesting results. :)

Have a great Sunday everyone - and a good rest of Easter weekend!

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Week 3 diet

Week 3 is a Nutrient Boost Week and it is a little puzzling for me. That is the main reason I am coming to writing about it only in the end of the week.

I will start with the menu: first the oldies - the ones which were also available in week 1, then the new dishes too.

Power Juice - I have written about it before, and as before I am unfortunately ignoring it for now... As I dont have a juicer, and I cant be bothered going through a more difficult way of getting the juice (blend it and then squeeze through some cloth). I simply dont have time for that.

Gazpacho is as good as ever. I cant say I love it, but it is tolerable. Funny enough, I made it several times already, and every time it is a little different consistency. :)

Blueberry Applesauce - still love it in the mornings before work out.

Chocolate Pudding - I love it, but I decided not to have it this week, as almost every day I have one or another occasion at work (birthdays, meetings, special occasions) when we drink coffee with cookies and cake, so I have a little bit of that instead (but really like ONE Rafaello, or half a little piece of cake).

Turkey Spinach Crumble is one of the new things on the menu and involves turkey minced meat... A lot. Cooked with a very yummy herb combination... But all together it is basically turkey.

(Turkey crumble together with the veggie snack: I find it a bit difficult to eat meat/poultry on its own...)

Waldorf Salad - this I found the most strange. But may be it is because I could not - yet again - find chestnuts, so substituted them by blueberries... Cant say it worked out, as basically this salad has chicken breast, blueberries (chestnuts), red grapes and parsley... Strange and for me it is like sweet chicken. Hmmmm.

Chili is probably the yummiest and for me the most questionable item on the menu. Chili? Healthy? Well, there isnt any oils or salts... Mostly it is a LOT of ground beef, zucchinis, peppers, garlic. That is about it. Oh and lots of cumin. I actually do love it, but I feel somewhat guilty to eat this meaty meal. And again, it is a LOT of meat!

(In preparation...)

(Final result. Very very very yummi... And I love cumin, so it is a great dish. Though again, I would say not enough veggies.)

2 Veggie Snacks every day - a really yummy snack, but then I would consider anything containing celery and cucumbers yummy :)

So, as you can see the diet is very different from week 1, even though it is also a Nutrient Boost Week. But week 3 is definitely a nutrient boost week... When I started it, for me it was too much food. Honestly. I hit a 54 kilo mark and it didnt move for several day (until today - which is strange). I had no desire to force myself eat more than I could, so I naturally excluded some of the meals - sometimes no veggie snacks, one day now blueberry applesauce. I still try to keep as much as I can with the diet. But honestly 1 kg of turkey, 400 g of chicken and 1.5 kg of beef in one week is a little too much for me. I dont eat meat every day in my normal diet, not to mention several times a DAY! So, all in all, I am indeed a bit surprised, but what can I do? I am still sticking to it. But advice to all of you out there is to listen to your own body. This is a bit too much for me, but may be it is OK for you. Also, I found planning a little more meals in the morning is better than in the evening. So for instance I have all meat done with by 13-14:00 and then I only have veggies to consume. I still despite of the diet am losing weight... Well sort of.

I had a stable 54 kg for several days, then today I woke up with 52.2... I do NOT know what happened. Honestly. There were several things I did yesterday differently from the other days:

1. I tried to exclude blueberry applesauce, but have veggie snacks instead (I honestly dont think this had anything to do with the loss)

2. I ate all meat till about 14:00, then moved to gazpacho and veggies.

3. I have a glass (well, OK two...) of wine yesterday after I came back from work at 22-something.

4. I had a pineapple (a small one) yesterday before wine...

So, really I think may be the combination of things made me drop a lot in one day. I have no clue. But we will see how it stays up. I dont think it will, at least not this very moment. I think it will go up to 53 and stabilize there, and then again may be spike down...

All in all, week 3 diet is good, a lot of food, hence you wont be hungry! Thats for sure. I like the meat, but for me its a little too much. But in a way it is good not to have to deal with lots of purees again :)

PS Happy International (Post-Soviet) Womens Day! :)

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Day 4 Week 2

I am happy that today is my Friday!  At my work we have every other Friday off as a company-wide initiative to save on energy and gas.  Yay for being environmentally friendly AND giving me some three day weekends :).  Since tomorrow is my day off and my mom is back in town, we are planning on spending the afternoon together and going to check out a spice store close by.  Im hoping to find some Indian spices I have been looking everywhere for!  Perhaps some new spices tomorrow will bring inspiration for a new recipe post.  But for now, on to my daily log...

Food Log:

• Breakfast: 1/2 small watermelon
• Lunch: whole wheat crackers, small cup of leftover chili, kale salad with cucumbers and ginger dressing
• Dinner: thai tofu lettuce wraps, a bite or two of creme brulee
• Extras: 1 beer, 1 Dr. Fuhrman brownie

Exercise Log: Be prepared to be proud of this blogger...

• 20 minutes on the treadmill, jogging for one mile and walking the rest of the time
• 5 minutes solid of ab workouts
• legs and hip flexer workout
• squats and lunges
• 5 sets of 5 pushups

How I feel:  Im happy that I was finally able to get my booty to the gym!  Positive talking is where it was at!  Yesterday I said, I will go to the gym, and I did not let myself down.  In the end, I felt great for sweating out some of my thoughts and stresses, and it was nice to feel my muscles warm and working.  As for eating today, I feel like I did pretty well at sticking to it, even though I had dinner out with some girlfriends tonight.  In the past I maybe would have ordered a pasta or pizza from the restaurant we went to, but instead, I ordered an appetizer of lettuce wraps.  Not only did this keep my check costs down, it kept my portion of food at a reasonable level.  Although I could tell the food was way over-salted, I was happy to have so much lettuce to offset it with.  Overall, I feel like I need to get more fresh fruits in, but I am needing to go to the grocery store to stock up tomorrow.  Perhaps Ill take a walk over to a local fruit stand about a mile from our apartment.  Exercise and fresh fruit?  Doesnt get much better than that!

What is your motivation to get yourself to go to the gym?  Do you find it a chore?  How do you feel when you are done?

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Day 3 Week 5

Ah, today was a long day....

Food log: 

• Breakfast: steamed spinach, cashews, nutritional yeast, spicy balsamic vinegar
• Lunch: spinach salad with carrots, celery, red onion, broccoli, and cannellini beans with tahini dressing
• Dinner: Happy Herbivore enchilada casserole, watermelon
• Extras: 3 beers (dinner and trivia)

My salad for lunch

Enchilada Casserole

Topped with vegan nacho cheese, guacamole, and salsa

Exercise log: yoga in the morning

How I felt:  Today I felt just exhausted.... Let me tell you why: before Kevin and I got married last September, I went on the pill a few months before to get used to it and had been on it up until I started this six week challenge a few weeks ago.  I went off the pill for several reasons, the most important reason being that I had extreme fatigue and migraines from it.  So, today started my first "time of the month" since going off of the pill.  It has been hell!  I havent had this heavy of flow or this bad of back pains since I can remember. :( Its as if I wasnt having a full period since I had been on the pill, and my body is taking its wrath on me because of it.  I hope as I continue with my Nutritarian lifestyle and rebalance my hormones, that it gets better.  My eating for the day went very well.  I forced myself to eat steamed greens for breakfast (maybe it will grow on me), then had a large lovely salad for lunch. After work I went over to my parents for dinner.  My mom made a dish from Happy Herbivore, one of her favorite cookbooks, for the first time: Enchilada casserole.  It. Was. Delicious!  I had to stop myself at one serving, but I could definitely have eaten more.  On top of it I put the nacho cheese recipe from the book, some homemade guacamole, and salsa. Yum!

What is your favorite Nutritarian-friendly cook book?

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