7 Day Fat Burn Kickstarter!

7-Day Fat Burn Kickstarter

Ian K. Smith, MD©

GUIDELINES

♦You DO NOT have to eat all of the food that’s listed. Eat enough to satiate, but DO NOT stuff for force feed yourself.

♦Do your best to fulfill the exercise requirements for the day. You can always break up the exercise into 2 sessions. What is key is that when you are exercising, you are truly exercising and not just going through the motions. Don’t include your breaks in the exercise time.

♦These are the beverages allowed during your feeding window. You don’t have to drink all of these, but what’s listed is the daily maximum. You can have fresh juice (1 cup per day), 2 cups of herbal tea (unsweetened), unlimited plain water (still or fizzy) 1 cup of lemonade per day, 2 cups of milk (soy, low-fat, skim, reduced-fat, coconut); 2 cups of coffee per day (each coffee must be 50 calories or less)

♦NO white bread (100% whole-grain or whole-wheat bread allowed)

♦NO products made with white flour

♦NO white pasta

♦NO soda (regular or diet)

♦NO donuts, cake, brownies, pastries, muffins

♦NO creamy salad dressings

♦NO alcohol

♦NO white potatoes

♦NO frying

DAY 1

MEAL 1

■l piece of fruit. This can be 1 banana, 1 apple, I pear, etc. It can also be ½ cup of raspberries, blueberries, blackberries, or strawberries.

Choose one of the following:

■small bowl of oatmeal (l.5 cups cooked) with milk, and fresh fruit optional

■2 egg whites or 1 egg-white omelet with diced veggies (made with 2 egg whites max)

■1 small bowl of sugar-free cereal with fat-free, skim, or 2-percent fat or 1-percent fat milk

*You can have a cup of fresh juice as well as a cup of coffee that is less than 50 calories

SNACK 1

■100 calories or less

MEAL 2

Choose one of the following:

■1 large green garden salad (Only 2 tablespoons of fat-free dressing, no ham, no bacon bits, no croutons. Keep it as clean as possible.)

■5-oz turkey or beef burger on whole-grain bun with one slice of tomato, lettuce, and one slice of cheese

SNACK 2

■100 calories or less

MEAL 3

Choose one of the following:

■One 6-oz piece of grilled or baked chicken or fish with two servings of veggies

■

SNACK 3

■100 calories or less

EXERCISE

Amount of exercise today: Minimum 30 minutes. If you want to do more, all the better! Work as hard as you can!

Choose a combination of the items below to fulfill your exercise requirement:

Gym Options

⸞15 minutes walking/running on treadmill

⸞15 minutes on elliptical machine

⸞15 minutes on stationary bicycle

⸞15 minutes swimming laps

⸞15 minutes on stair climber

⸞15 minutes of spinning

⸞15 minutes of rowing machine

⸞20 minutes treadmill intervals

Non-Gym Options

⸞15 minutes jogging outside

⸞225 jump rope revolutions

⸞15 minutes of brisk walking

⸞15 minutes of walking up and down a staircase of at least 10 stairs; walking up and down the staircase is considered to be 1 set (rest between sets as needed)

⸞15 minutes of Zumba

⸞15 minutes of riding bicycle outside

⸞15-minute hike

⸞15 minutes of any other high-intensity cardio

⸞15 minutes alternating between running and walking. Run for 1 minute, then walk for 1 minute, then run again and walk again. Repeat the cycle for 15 minutes.

⸞10 sets of jog punches (45 seconds active exercise, then 30 seconds rest equals 1 set)

Advanced (note that doing the below exercises as described below will fulfill 15 minute-exercise commitment, even if it doesn’t take 15 minutes to complete them. In fact, in most cases, you can finish them in half that time depending on your level of conditioning and how aggressive you are.)

⸞3 sets of jump squats (10 consecutive jumps per set)

⸞5 sets of mountain climbers (30 seconds continuous exercise followed by 35 seconds of rest is considered to be one set)

⸞3 sets of box jumps (10 consecutive jumps per set)

⸞3 sets of tuck jumps (10 consecutive jumps per set)

⸞5 sets of ice skaters (35 seconds of exercises followed by 35 seconds of rest is considered to be 1 set)

⸞3 sets of jumping lunges (10 consecutive jumps per set)

DAY 2 (Plant-based)

You will be eating four smaller meals today rather than the typical three meals and three snacks. Instead of three snacks, you will have two snacks that you can eat whenever you want throughout the day, as long as you eat them within your feeding window.

MEAL 1: Choose one of the following:

■One 12-oz fruit smoothie (300 calories or less)

■One 12-oz protein shake (300 calories or less)

♦One 8-oz yogurt parfait (300 calories or less)

MEAL 2: Choose one of the following:

■1.5 cups of soup (no potato or heavy cream soup like clam chowder)

■4 servings of veggies (cooked or raw)

■1 large green salad (optional: olives, 2 tbsp shredded cheese, 5 cherry tomatoes, 2 tbsp of nuts) with 2 tbsp of vinaigrette-type dressing

MEAL 3: Choose one of the following:

■1.5 cups whole-wheat or whole-grain pasta in a marinara sauce with vegetables (squash, broccoli, tomatoes, etc)

■1 large green salad with veggies, but no croutons or bacon bits (NO creamy salad dressing)

MEAL 4: Choose one of the following:

♦1.5 cups of soup

2 snacks from the following list

■1 piece of fruit

■20 raw almonds

■15 cashews

■25 dry roasted peanuts

■2 tablespoons of sunflower or pumpkin seeds

■1 medium banana and 1 tbsp cottage cheese

■2 stalks celery and 2 ounces hummus

■8 baby carrot sticks (or 20 cucumber slices) and 2 ounces of hummus

■1 small baked sweet potato with 2 tablespoons fat-free sour cream or a little butter

■2 cups of air-popped popcorn with small amount of salt

■1 fat-free chocolate or vanilla pudding

■1.5 cups of sugar snap peas

■1 hardboiled egg (lightly salt and pepper to taste)

■15 olives*1 cup of mixed raw vegetables with 1 tablespoon of balsamic vinaigrette

EXERCISE

■12,000 steps

DAY 3

MEAL 1

Choose one of the following:

■1 cup plain, low-fat Greek yogurt with fresh fruit

■12 ounces of fresh fruit smoothie (300 cals or less)

■2 egg whites or I egg-white omelet with diced veggies (made with 2 egg whites max)

1 small bowl of sugar-free cereal with fat-free, skim, or I-percent fat milk ½ cup of fresh juice not from concentrate (grapefruit, apple, orange juice, tomato, carrot, etc.)

SNACK:

■100 calories or less

MEAL 2

Choose one of the following:

■burrito bowl—1.5 cups—brown rice, beans of your choice, tomato, avocado, onion, shredded lettuce

■egg salad spread over 1 slice of toasted or untoasted 100% whole-grain or whole-wheat bread (for the egg salad, use eggs, low-fat mayo, dill, mustard, chives, salt and pepper)

SNACK:

■100 calories or less

MEAL 3

Choose one of the following:

■1.5 cups of soup (lentil, black bean, white bean, tomato, squash, vegetable, or cucumber)

■2 small roasted vegetable and black bean tacos (5-inch diameter)

SNACK:

■100 calories or less

EXERCISE

Rest Day

DAY 4 (Plant based)

You will be eating four smaller meals today rather than the typical three meals and three snacks. Instead of three snacks, you will have two snacks that you can eat whenever you want throughout the day, as long as you eat them within your feeding window.

MEAL 1: Choose one of the following:

■One 12-oz fruit smoothie (300 calories or less)

■One 12-oz protein shake for breakfast (300 calories or less)

■

MEAL 2: Choose one of the following:

■1.5 cups of soup (NO creamy soup)

■4 servings of veggies (cooked or raw)

■black bean bowl with brown rice avocado and cheese (1 cup cooked brown rice, ½ cup black beans, ½ small avocado, sliced, and 2 tbsp shredded cheese melted or unmelted)

MEAL 3: Choose one of the following:

■1 large green salad with veggies, but no croutons or bacon bits (NO creamy salad dressing)

■1 veggie burger on whole grain bun with a slice of cheese and tomato

■Brussels sprouts and brown rice

MEAL 4: Choose one of the following:

■1.5 cups of soup (No creamy soup)

■3 servings of vegetables (cooked or raw) and 1 cup of brown rice

■1 cup of cooked whole-wheat pasta with your choice of 2-3 veggies and a marinara or lemon white wine sauce

2 snacks from the following list:

■1 piece of fruit

■20 raw almonds

■15 cashews

■25 dry roasted peanuts

■2 tablespoons of sunflower or pumpkin seeds

■1 medium banana and 1 tbsp cottage cheese

■2 stalks celery and 2 ounces hummus

■8 baby carrot sticks (or 20 cucumber slices) and 2 ounces of hummus

■1 small baked sweet potato with 2 tablespoons fat-free sour cream or a little butter

■2 cups of air-popped popcorn with small amount of salt

■1 fat-free chocolate or vanilla pudding

■1.5 cups of sugar snap peas/edamame

■1 hardboiled egg (lightly salt and pepper to taste)

■15 olives*1 cup of mixed raw vegetables with 1 tablespoon of balsamic vinaigrette

EXERCISE

■14,000 steps throughout the day

DAY 5

MEAL 1

Choose one of the following:

■1 grilled cheese sandwich on 100% whole-grain or whole-wheat bread

■1 cup low-fat or nonfat plain Greek yogurt with 1/3 cup granola or mueslie and ¼ cup berries

SNACK:

■100 calories or less

MEAL 2

Choose one of the following:

■Black bean wrap with avocados, diced tomatoes, lettuce, and brown rice on whole grain tortilla

■large garden green salad (optional: grapefruit, nuts, peppers, tomatoes, sunflower seeds)

SNACK:

■100 calories or less

MEAL 3

Choose one of the following:

■4 servings of 4 different steamed or raw veggies

■1.5 cups whole grain spaghetti with all, some, or none of the following (diced zucchini, squash, peppers, tomatoes, broccoli) in a marina or lemon-wine sauce)

SNACK:

■100 calories or less

EXERCISE

■30 minutes of cardio

Choose a combination of the items below to fulfill your exercise requirement:

Gym Options

⸞15 minutes walking/running on treadmill

⸞15 minutes on elliptical machine

⸞15 minutes on stationary bicycle

⸞15 minutes swimming laps

⸞15 minutes on stair climber

⸞15 minutes of spinning

⸞15 minutes of rowing machine

⸞20 minutes treadmill intervals

Non-Gym Options

⸞15 minutes jogging outside

⸞225 jump rope revolutions

⸞15 minutes of brisk walking

⸞15 minutes of walking up and down a staircase of at least 10 stairs; walking up and down the staircase is considered to be 1 set (rest between sets as needed)

⸞15 minutes of Zumba

⸞15 minutes of riding bicycle outside

⸞15-minute hike

⸞15 minutes of any other high-intensity cardio

⸞15 minutes alternating between running and walking. Run for 1 minute, then walk for 1 minute, then run again and walk again. Repeat the cycle for 15 minutes

⸞10 sets of jog punches (45 seconds active exercise, then 30 seconds rest equals 1 set)

Advanced (note that doing the below exercises as described below will fulfill 15 minute-exercise commitment, even if it doesn’t take 15 minutes to complete them. In fact, in most cases, you can finish them in half that time depending on your level of conditioning and how aggressive you are.)

⸞3 sets of jump squats (10 consecutive jumps per set)

⸞5 sets of mountain climbers (30 seconds continuous exercise followed by 35 seconds of rest is considered to be one set)

⸞3 sets of box jumps (10 consecutive jumps per set)

⸞3 sets of tuck jumps (10 consecutive jumps per set)

⸞5 sets of ice skaters (35 seconds of exercises followed by 35 seconds of rest is considered to be 1 set)

⸞3 sets of jumping lunges (10 consecutive jumps per set)

DAY 6 (Plant-based)

You will be eating four smaller meals today rather than the typical three meals and three snacks. Instead of three snacks, you will have two snacks that you can eat whenever you want throughout the day, as long as you eat them within your feeding window.

MEAL 1: Choose one of the following:

■One 12-oz fruit smoothie (300 calories or less)

■One 12-oz protein shake (300 calories or less)

■1 slice of avocado toast (In a medium bowl, add avocado, ½ tsp fresh lemon juice, salt and pepper to taste, then mash and mix together and spread on the toasted 100% whole-grain or 100% whole-wheat bread)

MEAL 2: Choose one of the following:

■1.5 cups of soup

■4 servings of veggies (cooked or raw)

■Veggie wrap with whole-grain or whole-wheat tortilla, vegetables of your choice and optional slice of cheese

MEAL 3: Choose one of the following:

■1 large green salad with veggies, but no croutons or bacon bits (NO creamy salad dressing)

■1.5 cups of soup (NO creamy soups)

■1.5 cups vegetarian chili

MEAL 4: Choose one of the following:

■1.5 cups of soup

■4 servings of vegetables, cooked or raw

■1 vegetarian taco in a whole-grain tortilla

2 snacks from the following list

■1 piece of fruit

■20 raw almonds

■15 cashews

■25 dry roasted peanuts

■2 tablespoons of sunflower or pumpkin seeds

■1 medium banana and 1 tbsp cottage cheese

■2 stalks celery and 2 ounces hummus

■8 baby carrot sticks (or 20 cucumber slices) and 2 ounces of hummus

■1 small baked sweet potato with 2 tablespoons fat-free sour cream or a little butter

■2 cups of air-popped popcorn with small amount of salt

■1 fat-free chocolate or vanilla pudding

■1.5 cups of sugar snap peas/edamame

■1 hardboiled egg (lightly salt and pepper to taste)

■15 olives

■1 cup of mixed raw vegetables with 1 tablespoon of balsamic vinaigrette

EXERCISE

■10,000 steps

■15 sets of stairs (up and down equals 1 set)

DAY 7

MEAL 1

■1 piece of fruit. This can be 1 banana, l apple, 1 pear, etc. It can also be ½ cup of raspberries, blueberries, blackberries, or strawberries.

Choose one of the following 2 items. Your portion should be 1 cup cooked.

■1 small bowl of oatmeal with optional sliced bananas and berries

■1 small bowl of Cream of Wheat

■1 small bowl of grits

■1 cup of fresh juice not from concentrate (grapefruit, apple, orange juice, tomato, carrot, etc.)

SNACK 1

Choose one of the following:

■Raw trail mix (l cup of raw nuts with sunflower or pumpkin seeds and dried fruit)

■4 dates stuffed with almonds (take out the pit and replace with a few almonds)

■½ cup raisins, raw walnuts, and pinch of sea salt (mix together)

■2 tomato slices and fresh basil drizzled with olive oil

■1 medium cucumber, sliced, sprinkled with pinch of sea salt and fat-free vinaigrette dressing

■1 cup of unsweetened apple sauce

■10 cherries mixed with handful of nuts (cashews, almonds, or walnuts)

■8 baby carrots with 2 tablespoons of hummus

■Ants on a log (2 celery sticks dabbled with 1 tablespoon of raw nut butter and 1 tablespoon organic raisins)

■1 piece of medium-size fruit Small beet salad 1 cup of beet juice

MEAL 2

Choose one of the following. Your choice must be 250 calories or less.

■1 fruit smoothie

■1 protein shake

■l.5 cups of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!

Choose one of the following beverages:

■1 cup of lemonade (freshly squeezed preferred)

■Unlimited plain water (flat or fizzy)

■1 cup of flavored water

■1 cup of juice (not from concentrate)

■1 cup of unsweetened iced tea

SNACK 2

Choose one of the following:

■Raw trail mix (1/2 cup of raw nuts with sunflower or pumpkin seeds and dried fruit)

■1 date stuffed with almonds (take out the pit and replace with a few almonds)

■½ cup raisins, raw walnuts, and pinch of sea salt (mix: together)

■3 tomato slices and fresh basil drizzled with olive oil

■½ cucumber, sliced, sprinkled with pinch of sea salt and fat-free vinaigrette dressing

■1 cup of unsweetened apple sauce

■10 cherries mixed with handful of nuts (cashews, almonds, or walnuts)

■8 baby carrots with 2 tablespoons of hummus

■Ants on a log (2 celery sticks dabbled with I tablespoon of raw nut butter and 1 tablespoon organic raisins)

■1 piece of medium-size fruit

■Small beet salad 1 cup of beet juice

MEAL 3

Choose one of the following:

■6-ounce piece of chicken (no skin, no frying)

■6-ounce piece of fish (no frying)

■6-ounce piece of turkey (no skin, no frying)

All of the above come with ½ cup of brown rice and 1 vegetable

■4 servings of vegetables

Choose one of the following beverages.

1 cup of lemonade (freshly squeezed)

Unlimited plain water (or fizzy)

1 cup of flavored water

1 cup of juice (not from concentrate)

1 cup of unsweetened iced tea

SNACK 3

Choose one of the following:

■Raw trail mix (½ cup of raw nuts with sunflower or pumpkin seeds and dried fruit

■2 dates stuffed with almonds (take out the pit and replace with a few almonds)

■½ cup raisins, raw walnuts, and pinch of sea salt (mix together)

■3 tomato slices and fresh basil drizzled with olive oil

■½ cucumber, sliced, sprinkled with pinch of sea salt and fat-free vinaigrette dressing

■1 cup of unsweetened apple sauce

■10 cherries mixed with handful of nuts (cashews, almonds, or walnuts)

■8 baby carrots with 2 tablespoons of hummus

■Ants on a log (2 celery sticks dabbled with 1 tablespoon of raw nut butter and 1 tablespoon organic raisins)

■1 piece of medium-size fruit

■Small beet salad

■1 cup of beet juice

EXERCISE

■30 mins of cardio as one session or broken up into two

Choose a combination of the items below to fulfill your exercise requirement:

Gym Options

⸞15 minutes walking/running on treadmill

⸞15 minutes on elliptical machine

⸞15 minutes on stationary bicycle

⸞15 minutes swimming laps

⸞15 minutes on stair climber

⸞15 minutes of spinning

⸞15 minutes of rowing machine

⸞20 minutes treadmill intervals

Non-Gym Options

⸞15 minutes jogging outside

⸞225 jump rope revolutions

⸞15 minutes of brisk walking

⸞15 minutes of walking up and down a staircase of at least 10 stairs; walking up and down the staircase is considered to be 1 set (rest between sets as needed)

⸞15 minutes of Zumba

⸞15 minutes of riding bicycle outside

⸞15-minute hike

⸞15 minutes of any other high-intensity cardio

⸞15 minutes alternating between running and walking. Run for 1 minute, then walk for 1 minute, then run again and walk again. Repeat the cycle for 15 minutes.

⸞10 sets of jog punches (45 seconds active exercise, then 30 seconds rest equals 1 set)

Advanced (note that doing the below exercises as described below will fulfill 15 minute-exercise commitment, even if it doesn’t take 15 minutes to complete them. In fact, in most cases, you can finish them in half that time depending on your level of conditioning and how aggressive you are.)

⸞3 sets of jump squats (10 consecutive jumps per set)

⸞5 sets of mountain climbers (30 seconds continuous exercise followed by 35 seconds of rest is considered to be one set)

⸞3 sets of box jumps (10 consecutive jumps per set)

⸞3 sets of tuck jumps (10 consecutive jumps per set)

⸞5 sets of ice skaters (35 seconds of exercises followed by 35 seconds of rest is considered to be 1 set)

⸞3 sets of jumping lunges (10 consecutive jumps per set)