Lipolysis Diet: Lose Up to 2lbs Per Week

In some of my previous blogs, I wrote about the weight loss plan I had created for myself when I was in my late 20's when I was studying for my bachelor's in healthcare. Finding the diet quite successful, this was my go-to plan right before summer started. After some tweaking here and there, I eventually called it the Lipolysis Diet, which still seems to work better than anything else I have ever come across or tried.  I understand that "lifestyle choice" is better than a diet, however most people, including myself have to eat food occasionally. Like most people I know who accidentally fall face first into the middle of a buffet table during the winter, I find myself 5lbs, or even 10lbs heavier by springtime. Thus the diet!
I was recently asked by several people to make a simple chart to follow. Feel free to copy and print out the menu plan and the list.

 You too can lose up to 2lbs per week by following this plan:

	WORKOUT DAYS	NON WORKOUT DAYS
Pre Workout	*Fat Burning Supplement
Workout	*Hydration Liquid  BCAA (optional)
Post Workout	*Protein Shake w/Creatine & Fiber
Breakfast	8 oz Carbohydrates 8 oz Protein 8 oz Lentils Beverage	8 oz Vegetables 8 oz Protein 8 oz Lentils Beverage
Snack	*Protein Shake *Specialty Snacks	*Specialty Snacks 6 oz Vegetables
Lunch	8 oz Protein 8 oz Vegetables 8 oz Lentils Beverage	6 oz Protein 10 oz Vegetables 8 oz Lentils Beverage
Snack	6 oz Legumes or *Specialty Snacks 1 Sweet Treat (Optional)	6 oz Legumes 6 oz Vegetables or *Specialty Snacks
Dinner	4 oz Protein 4 oz Vegetables Beverage	2 oz Protein 4 oz Vegetables Beverage

PROTEINS ANCHOVIES BEANS BEEF CALAMARI CLAMS CHEESE CHICKEN CORNISH GAME HEN CRAB CRAYFISH EEL EGGS HALIBUT LEGUMES LENTILS MAHI MAHI MUSSELS NUTS NUT BUTTER OCTOPUS SALMON SARDINES SCALLOPS SEEDS SHRIMP SOBA NOODLES TOFU TUNA TURKEY WHEAT GERM WHEY PROTEIN FRUITS/VEGETABLES ARTICHOKE ARUGULA ASPARAGUS AVOCADO BAMBOO SHOOT BEET BEETROOT BELL PEPPER BOK CHOY BROCCOLI BRUSSELS SPROUTS CABBAGE CARROTS CASSAVA CAULIFLOWER CELERY CALLARD GREENS CUCUMBER DANDELION EGGPLANT ENDIVE GRAPE FRUIT GREEN BEAN HORSERADISH JICAMA KALE KOHLRABI LEEK LEMON LEMONGRASS LETTUCE (ALL VARIETIES) LIME MASHUA NOPAL NORI OLIVE ONION (ALL VARIETIES) PEPPERS (ALL VARIETIES) PARSNIP POKE RADISH RUTABAGA SCALLION SHALLOT SNAP PEAS SQUASH (ALL VARIETIES) SQUASH BLOSSOMS SWEET POTATO TOMATILLO TOMATO TURNIP WATERCRESS WATER CHESTNUT YAM ZUCCHINI CARBOHYDRATE ACAI BERRIES BARLEY BREAD (Almond Flour) BREAD (Whole Grain) BROWN RICE COUSCOUS FLAX SEED STEEL CUT OATS OAT BRAN OAT BREAD ORANGES QUINOA RED POTATO RYE TAMARIND TANGERINE WILD RICE
		BEVERAGES BLACK TEA COFFEE DARJEELING TEA GREEN TEA HIBISCUS TEA INFUSED WATER OOLONG TEA PASSION FRUIT TEA PU-ERH TEA RED WINE WHITE TEA
Use the following to supplement your diet: LEGUMES/SEEDS ADUKE BEANS ALMOND AUSTRALIAN NUT AZUKI BEANS BEAN SPROUTS BEECH NUT BLACK WALNUT BRAZIL NUT BROAD BEANS BUTTERNUT CASHEW CHESTNUTS CHIA SEEDS EDAMAME FLAXSEED HAZELNUT HUMMUS PEANUTS PECAN PINYON PISTACHIO PUMPKIN SEEDS SAFFLOWER SESAME SEEDS SNAP PEAS SUNFLOWER SEEDS WALNUT   SEASONINGS/HERBS/SPICES ANISE ARROWROOT CARAWAY CARDAMOM CNNAMON CLOVES CORIANDER COCONUT CUMIN DILL FENNEL GARLIC GINGER HORSERADDISH LEMON/LIME MUSTARD NUTMEG ONION PEPPER (BLACK/WHITE) RANCH SEASONING SAFFRON SALSA SESAME SEED TUMERIC CHEESES BIJOU BLEU CHEESE BRIE CHESHIRE COLBY JACK COTTAGE CHEESE GOAT CHEESE GOUDA MAHON MONTEREY JACK MOZZARELLA MUENSTER PEPPER JACK PROVOLONE RICOTTA WHITE CHEDDER    SWEET TREATS BEER BROWNIE BITE CHEESE CAKE SLICE CHEESE & CRACKERS CHOCOLATE BAR COOKIE      GUACAMOLE/CHIPS ICE CREAM PUDDING SORBET

One more point I have to address is the cleaner the better, go organic whenever possible. You will be disgusted by how much chemical toxins are put into everyday food, not to mention that the thyroid and liver have a tough time functioning properly when GMOs, pesticides, chemicals, and hormones are ingested.

Do what I do to lose fat fast:

The minute I awake, I drink water. Before I exercise, I consume an Access shake or Bar because it helps me burn more fat when I exercise. I exercise Mondays, Tuesdays, Wednesdays, Fridays, and sometimes Saturdays; as long as it is over 3 hours of moderate-intense exercise per week. A Proflex shake after my workout keeps my muscle tone. I use Creatine and BCAA as well. I trust the ingredients of this specific brand (message me to find out more); it also tastes good, and it is cost effective.

Before breakfast, I drink a cup of straight black coffee or warm tea to increase my metabolism. Hibiscus tea, green tea, oolong tea, white tea, black tea, fruit tea, and other herbal teas are wonderful additions to this diet as it increases the metabolism and aids in fat burn.

For breakfast I eat a lot of food. Do I really measure verbatim? I will tell you honestly the food measurements are just approximate, more guidelines to follow than precise quantities. I find that as long as the sugar/carbs stay as low as possible all is good and the fat just keeps melting off. After a good workout, I have my fill of black beans, meat, eggs, a tiny bit of complex carbohydrates and the occasional grapefruit if I am really hungry.  If I don't work out, I have a smaller breakfast with just eggs, meat, vegetables and beans. My favorite is huevos rancheros with green salsa (no tortilla), or a non-potato breakfast burrito wrapped with corn tortillas or egg white wraps. Corn tortillas are the rule I break every now and again. However, I don't eat biscuits, muffins, or other simple-carb bombs because these items prevent me from burning fat. In fact, carb bombs do the opposite and pack on the pounds quickly. Carb bombs also enhance the nasty cravings and the propensity to make excuses on diet sabotage food items. 

I sometimes get cravings for the junk so I grab a GC Control to stabilize blood sugar and minimize my cravings. I also may grab an Attain Bar to kill any cravings or a Fiberwise Bar to fill me up until the next meal. I find that this diet puts my metabolism in hyper-drive so I am constantly ravenous. This is normal as the body is going through its Lipolysis stages.
 

Lunch is usually a salad. I cook wild caught salmon or trout often, or have a grilled chicken breast. Occasionally I will have open-faced sandwiches stacked high with ham, turkey, spinach, avocado, and cottage cheese. I use whole grain bread with nuts and oats, or will make my own bread using cauliflower and almond flour.  Cobb salad, fajita bowls, chicken wraps, and even pizza with cauliflower crust are other options. Sometimes I find myself out and stuck in a fast-food line so I get a bunless burger, hard shelled tacos, or a lettuce wrap and a sugarless tea. 

Snacks are simple and easy, perhaps an Attain Bar or just celery with peanut butter. I may also have cheese and crackers as a quick treat.  

I try to eat dinner early, about 5pm or so.  I do get hungry around 8pm, but if I hit my pillow early I do not feel the urge to eat again.  I usually have something light with a lot of vegetables. A small slice of meatloaf with green beans and a side salad, or perhaps chicken stir-fry. Zucchini lasagna, stuffed bell peppers, fajitas wraps, or even taco salads are other great options. The only rule to remember is to follow the list. In other words, only consume the foods which are on the list. 

I want to hear your stories. What are your successes and failures? Do you have any recipes to share? Please comment below:

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What to Expect When Losing Weight

I created the Lipolysis Diet about nine years ago after some extensive research and a bit of experimenting on myself and watching others who I have coached have the same success. I have helped quite a few people lose weight and I continue to educate people like me who love food and struggle every day to keep the weight off.

Unlike those personal fitness and weight loss gurus who can virtually eat anything they want and stay as thin as a pole, I have struggled to stay fit and healthy while combating all my food addictions, depression and hormone changes. I personally know what the inner battle is like and how hard it is to fight the lethargy, lack of self-esteem, depression, anxiety and fear, hunger pangs, and all the cravings on a daily basis. I know just how easy it is to fall back into bad habits and let go of self-discipline.

Over the last 18 months or so, I had forgotten to take care of myself as I focused on life events and the craziness that consumed every waking hour of my life. As that slurry of messiness wrapped up, I found myself around twenty-five pounds heavier- YES 25lbs over weight. This was on top of the residual fifteen pounds I still struggled to lose left over from the dismal sixty-pound weight gain during my toxic marriage back in the mid 2000's.   In summary, my weight crept back up to over 205lbs again simply because I was more worried about other things than what went into my mouth and adhered to my waistline.

In April, I decided to be diligent and go back onto the Lipolysis Diet I created and honed over the years.  I know that it is very effective at dropping fat efficiently and quickly without causing dramatic muscle loss in the process. The diet is easy to follow and easy to do; it is easily modified for dietary restrictions and can be followed even at restaurants or parties. In this diet, there is not a lot weird rules or crazy meal plans. Anyone can lose fat by following it and anyone can afford to do it.  It is a very simple, easy, straight forward, and cost effective, plan.

Here are the basics:
1. Get 7-9 hours of sleep per night
2. Stretch and exercise every morning
3. Drink unsweetened tea and coffee
4. Increase fiber intake
5. Take probiotics and prebiotics
6. Replace simple carbohydrates with complex carbohydrates
7. Limit sugar intake to 25 grams per day, keep a food log
8. Increase protein and "good" fat intake
9. Consume 70% vegetables, 20% proteins, 10% all the other stuff
10. Use ergogenics (optional) to help accelerate weight loss


Please refer to my previous blogs about my Lipolysis Diet to learn more.

 Here is basically my Lipolysis Diet regimen:

•  Breakfast

4 Eggs, 3 - 6 oz Meat, 1/2 C Lintels, salsa, Coffee or Tea
(Steal Cut Oatmeal with fruit after Workouts)

• Snack

Nuts or legumes, Protein shake

• Lunch

1/2 C Vegetables, 6 oz Meat,  Water or tea
(Cottage Cheese Optional)

• Snack

Protein Bar or Vegetables & Hummus

• Dinner

1/2 C Vegetables, 6 oz Meat, Water or Tea

• Dessert 2X per week

Peanut Butter Bars                        Chocolate Coconut Squares
4 TBS Peanut butter                      Chopped Coconut                    
2 Scoops Protein Powder              1/2 TBS Cocoa Powder
1/2 TSP Stevia Extract                  1/2 TSP Stevia Extract



What to expect when losing weight:

• The first two weeks are awful! I won't lie. The withdrawals from sugar and simple carbohydrates will drive any person insane. As Americans, we are addicted to sugar and are used to consuming hundreds of grams of refined sugars per week. Sugar is in just about everything and hard to avoid. The addiction is both mental and physical, so while headaches, temperature irregularities, and the shakes are common physical withdrawal symptoms, the mind is constantly thinking about its next fix and plays mean tricks to get you to succumb to its cravings. But after the two weeks, the nasty withdrawals subside, the cravings calm down, and it gets easier to maintain the diet. 

*Hint: going cold turkey is easier than decreasing sugar intake because it is harder to convince the mind to stick to a scheduled decrease at regular intervals than sticking to a preset limit of 25g of sugar per day. Plus, most people find excuses to increase their sugar intake back up to where it was originally, such as on Tuesday, "It was just a slice of pizza and a medium soft drink, I will start where I left off tomorrow," and by Friday "But it is my friend's birthday today so a few drinks isn't going to hurt."  (Note: one slice of pizza has 110g of sugar, a medium Coke has 44g of sugar, and a few alcoholic drinks can be as much as 380g of sugar.)

• Most people who follow my Lipolysis Diet loses anywhere from 2 - 8 pounds in the first two weeks. Most of the initial weight loss is water weight. Then the body starts sloughing away body fat. Most of the people who follow this precisely loses 1 - 2 pounds of body fat per week. I knew a person who lost 13 pounds in her first month simply by sticking to the diet plan.

•  Eating fruit, dairy, simple carbohydrates, or alcoholic beverages completely stalls fat loss and adds water weight. Eating anything with a high sugar content, whether natural or artificial, will bring back the cravings and subsequent withdrawals again.  Find replacements (sugar-free substitutions) if the cravings get too bad. Call a friend who will help you out of indulging.

•   Plan ahead and use slow-carb recipes to help mix it up. Add flavor with herbs and spices. Make casseroles and large dishes to section it out for quick, easy lunches or dinners. Replace rice and bread with cauliflower. Replace pasta with spaghetti squash, sweet potato, or zucchini.  Do something different every week. Eat as much vegetables as you want.  Have fun with it! 

I would love to hear from you. Tell me about your success story.

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Craigslist Scams

Scams on Craigslist are so common nowadays that it is impossible not to run into one when looking for something to buy or when selling your items.   I became aware of how prevalent these scams are when I started using Craigs List as a means to get rid of some of my unused stuff, and more recently, buying a car.  I've heard from several friends of mine that scams also range from rentals, other services, pets, tickets, and other goods ranging from book shelves to boats; both on the buying side and sellers side.  However, if you know what to look for, you can identify these scams right away.

• The scammer wants to correspond in an e-mail and only via e-mail.  There isn't a phone number or address listed or provided at all in any correspondence between you and the scammer.  The scammer never lets you know who they are or provides any way to contact them other than via e-mail.

• The scammer insists on not doing any face-to-face transactions.  They may be out of town on business, stationed overseas, or are too busy to meet you in person.

• The scammer is very ambiguous and won't leave contact information and won't put their name on the bottom of the e-mail.

• The scammer has an odd name/surname combination that doesn't match their written lingo and e-mail persona, i.e. Nora Johnson, Linda Smith, Charles Lopez, David Jones, Emma Williams, and/or Robert Brown.

• Usually you will find these e-mails written in poor, broken English (or even poorly written Spanish) as if it is a language they learned out of a book from the middle of Zimbabwe.  The grammar is off-putting, with a lot of obvious mistakes which a fifth-grader could identify.  When you read these e-mails, it is almost as if this person has never stepped foot in the USA.   

• Odd wording in the e-mail referring to the way the transaction is to be handled makes you re-read the sentence almost in a foreign accent.  "The pickup agent will need you to wire the money you receive," "am okay with the price and the condition pasted on cl," or "i will need your honest and trust and your updating to end up this transaction," and "im include the shipment funds in the check because I don't have time to come down for a look of the items."  Other red-flag language to be cautious of is, "CERTIFIED CHECK,"  "escrow service," "mover," "convenient means," "i promise everything will go smoothly,"  (Yeah, go smoothly for the scammer!) and any other odd words used to manipulate you.

• Whether buying or selling, the scammer always wants you to send them money or goods in a transfer or third party transaction.  There's no face-to-face, no handshake, no telephone call, or other good ol' fashioned American bartering method.  This is the biggest red flag you can come across!  Payments are usually made via Western Union to someone you have never even met before without any way of tracing where the money is being delivered to (most often an overseas account) and the e-mail thread is untraceable.  I just ran across one that promises to send me several thousand  in a certified check for my $500 car for parts but wants me to wire the "mover" money.  Why would anyone want to pay thousands of dollars for a junk car? 

• Another method of deceit is sending money to a fake escrow account.  It looks real, even has a legitimate-looking website.  However, once you send the money into the escrow account, the scammer disappears with your money.  There are many legitimate escrow services, however, there are just as many phony ones out there.  What's worse, scammers often get a hold of their victims' bank account information and can drain them dry.  

• You can't take a look at the item for sale, lease, or rent.  The item is in a location you cannot physically get to, perhaps in the middle of Brazil, France, or Ukraine; that's saying if the location is even provided.  Most scammers just provide a fake picture of the item with ambiguous details.  The services are also ambiguous, pretentious, and poorly stated/offered.  You must buy it sight unseen, transfer the money to someone you have never met, and give them all of your personal information in the process so they can steal your identity.  

• Scammers also request you to do things outside of normal comfort level but use manipulative techniques to bait you and make you fall for their traps.  Ask yourself if you would trust this person enough to invite over for dinner and introduce to your family, then listen to what your logical self is telling you.   If there was any hesitation at all, then it is best to meet in a public place, like a bank's lobby or police station's parking lot.      

• The scammer is very abrupt, pushy, and wants the transaction done as quickly as possible.  

Finally, the whole thing is too hooky to not be cautious, after all, you did start reading this article for a reason.  The quacking and waddling is too obvious not to notice something is wrong. The whole thing doesn't feel right and when you try to tell yourself this isn't a scam, you still have that tingling thought or gut feeling that it might be.  When in doubt, opt out of the deal immediately and take the evidence to the police.  Sometimes big scamming rings are caught this way.  And even if the police do not take immediate action, if enough people go to the police with these scams then patterns are established and criminals are then easier to catch.  

 

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