Step 2: 2-week boot camp phase
For 14 days eat like a caveman – if it doesn’t run, swim or fly and it’s not green – don’t eat it!
After the initial 14 days this will be the foundation of your eating plan with a little more variety from other food groups for a balanced diet. The boot camp phase is a higher protein, lower carbohydrate diet.
This type of “low carb” boot camp phase is the staple of many successful weight loss programmes including, but not exclusively:
- Anne Louise Gittleman – Fat Flush plan
- Charles Poliquin – BioSignature
- Patrick Holford – The low GL diet
I have taken different things from the above named programmes as well as from the likes of Jonny Bowden and Mauro Di Pasquale to create the following 2-week bootcamp.
Day 1 to 14: 100% strict LOW carbohydrates (no grains, bread, fruits, dairy, starchy vegetables etc…).
But eat plenty of the following:
Artichokes, asparagus, aubergine, bamboo shoots, broccoli, cabbage, raw carrots, celery, chard, collards, courgette, cucumber, fennel, green beans, kale, mushrooms, onions, parsley, peas, peppers, radicchio, radishes, sauerkraut, salad greens (all), spinach, Summer squash, tomatoes, turnips, water chestnuts and watercress. You can eat as much of these fibrous carbohydrates a day as you can as they have very low carbohydrate content. Aim for 5 servings a day. Fibrous carbohydrates DO NOT include any grains, breads or starches – only the vegetables on the list above.
You can also eat:
· Use 3 tablespoons of olive oil per day plus lemon juice, vinegar, horseradish and pickles.
· Herbs and spices such as ginger, garlic, cinnamon, coriander, cumin, turmeric, basil, thyme, oregano, black pepper, sage, cardamom etc…