The challenge: Follow the ten day diet solution by dietician Brad Pilon, and keep a full food journal from Wednesday September 15th to Saturday September 25th. Thsi food journal must include:
1) What you eat
2) Time you eat
3) how you feel after meal i.e tired, lethargic, energetic, light etc.
4) a short reflection on the challenge of that particular day
The Payoff: One full week of training Quiktrain style for you and a friend. This includes 3 fat blasting workouts and one metabolic conditioning class (fat burning accelerator)
Rules:
1) Training sessions must be in pairs and completed at the studio between Monday September 27th to Sunday October 3rd.
2) Training partner cannot be a client or former client of Quiktrain.
THE TEN DAY DIET SOLUTION
Day 1:
Today I want you to think about what I consider the basic guideline of eating:
Today I want you to think about what I consider the basic guideline of eating:
“Eat less while enjoying the foods you eat. Eat lean proteins, whole grains, and healthy fats. Eat lots of fruits and vegetables, and cook with herbs and spices.
For the next ten days I want you to think of this statement whenever you are buying, preparing or eating foods.
Day 2:
Today you will eat like you normally do, except you will only drink water or other calorie free beverages. Today’s lesson is aimed at avoiding the hidden calories in the things we drink (part of calorie displacement). So as you are drinking your green tea or water, and are craving the things you usually drink, pay special attention to when you crave, why you crave and what you crave. This one lesson alone could help you easily shave 500 extra calories out of your day.
Day 3:
Today I want you to avoid eating anything that comes in a box. No breakfast cereals, no granola bars, none of the typical packaged foods that are meant for kids’ lunch boxes.Boxed foods can cause distorted portions because of their convenience AND because of their pre-determined serving sizes. As an example, Pop-Tarts come in packages of two, but a serving is only one Pop-tart. Does anyone really wrap up that second Pop-Tart to save for tomorrow? And, what if one and a half Pop-Tarts was the ideal serving size for you? Then what do you do? Use today to discover how often you really eat foods that come in boxes.
Day 4:
Today you will eat all of your meals off a plate or from a bowl. This will allow you to concentrate on portion sizes, and force you to slow down while you are eating. Many of today’s meals are quick and convenient. You grab food on the go and you eat on the go. The problem with this is that often times you are in such a hurry you end up eating too much, too quickly and never really allow yourself a chance to feel full. So concentrate on slowing down, and watching your portion sizes.
Day 5:
If you are a commuter, then the next three days could be the most important days of this entire program. For the next three days you will no longer eat in your car. You can drink, you can have your coffee in the morning, but absolutely NO FOOD IN THE CAR. This one custom could easily save a commuter 2,500 calories a week of mindless, distracted eating. This new custom is so important; I want you to try it out for three days. If you don’t commute or don’t own a car, then switch this to ‘No eating while walking’. Really, our new custom is to not eat while you are on the go. So if you want to take this custom all the way to the level of the Japanese or French, then you will avoid eating at all while on the go. So even if you are walking through the mall or grocery store, NO EATING. While this may seem like a difficult task to complete, keep in mind that what I am really asking you to do is to slow down and take the time to actually taste and enjoy the foods you eat.
Day 6:
Today you will eat at least three different vegetables, and I want one of these to be a vegetable that you have never tried before. Learning to increase the variety of ‘good foods’ in your diet allows you to get rid of the habit of eating bad foods simply because you’ve run out of good food ideas. (Another factor in Calorie Displacement). Fruits and Vegetables are also very low in Calories, despite their relative bulk. Replacing other foods in your diet with fruits and vegetables helps to undue some of the Calorie Displacement caused by the convenient, but high calorie foods that we are surrounded by every day.
Day 7:
Starting today and for the next three days you will eat an apple a day. This will help displace useless junk foods that have crept into your daily habit. Make apples your nutrition custom, get rid of the muffins. Don’t forget you are still not eating while you are in the car.
Day 8:
Today you will only concentrate on smaller portion sizes and you will try to reduce the amount of snacking that you do. Keep eating the foods you love to eat, but reduce the size of each portion to a level that you are comfortable with. Don’t forget your apple!
Day 9:
Today you will only eat in your kitchen or dining room. You will not eat in front of the TV, or the computer. While at work, you will eat in the lunchroom. This is a great way to reduce the amount of distracted eating in your daily routine.
Day 10:
Today you get ice cream! Concentrating on portion size you will have a SMALL bowl of ice cream. No chocolate sauce or caramel sauce, rather you will load up your ice cream with fresh berries. You should have as much, if not more berries then you do ice cream in your bowl. Not only is this your reward for the last 9 days, it is also meant to teach you another great nutrition custom. You can you use foods like ice cream as extra flavor, but always keep the majority of any meal as nutritious.
THE TEN DAY DIET SOLUTION CHECK LIST
DAY 1: Plan to follow the golden Guideline
DAY 2: Only drink water or green tea
DAY 3: Avoid eating anything that comes out of a box
DAY 4: Eat all of your meals off of a plate or from a bowl
DAY 5: Eat three different vegetables and no eating on the go
DAY 6: Eat an apple today and no eating on the go
DAY 7: Eat an apple today and no eating on the go
DAY 7: Eat an apple today and no eating on the go
DAY 8: Concentrate on smaller portion sizes, eat 1 apple
DAY 9: Only eat in the Kitchen
DAY 10: Ice cream day!
