72 hour fast weight loss results

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I’ve fasted before. Not for a couple of days like a soup diet or a juice fast but a couple of hours to an hour. And the outcome has been the same, total weight loss for me (from a diet of mostly crap and feeling hungry all the time) was around half a stone, 4 pounds to be precise.

My low carb, high protein diet, developed from my current peak performance diet setup and slightly modified with the help of an athletic nutritionist (HIIT Nutrition), was designed to give me maximum time and energy and weight loss was always a result.

If you want to lose weight fast and with zero effort then check out my low carb, high protein diet and stay tuned for my next blog on the results and results you can achieve on the following body fat testing parameters.

#1 Eight Hour Standalone Low Carb Diet

It consists of meat, fish, chicken, eggs, dairy products, nuts, beans, vegetables, beans and other legumes.

The plan is all in the one package, all of it’s safe and straightforward. For example, breakfast consists of a smoothie with milk, fruit and protein powder. Then dinner consists of a plate of whole meat and veggies, meat or bean wraps or protein balls.

During the day you’re allowed one extra snack such as almonds or nuts. And a very small dinner snack can be added to your diet at any time.

Low carb drinks are simple. Protein shakes and green tea. Low carb protein powders can be added at any time. Make sure your diet is tailored to your needs as you don’t want to have to cut out everything you enjoy.

The calories on this diet are around 2500 calories.

If you’re overweight, you need to watch your carb intake and make sure it doesn’t go up to the 4000 calorie mark. If you have any dietary concerns, you should talk to your GP.

Eight Hour Standalone Low Carb Diet Meal Plan

Meal 1

120g sweet potato, cooked and blended with nutmeg, cream and banana

400g salmon, boiled, flaked and served with salad

Meal 2

180g chicken breast, cooked

120g cherry tomatoes, chopped

400g sweet peas, cooked and chopped

Meal 3

200g sweet potato, boiled

75g onion, chopped

300g sweet bean paste

200g feta cheese, chopped

Meal 4

210g chicken breast, cooked

100g cherry tomatoes

300g broccoli, cooked and chopped

Meal 5

200g chick peas, cooked

90g feta cheese

Meal 6

210g sweet potato, cooked

100g cherry tomatoes

Meal 7

240g chick peas, cooked

90g cherry tomatoes

Meal 8

100g sweet potato, boiled and seasoned

120g egg, fried

140g chicken sausage, cooked

180g grilled chicken

80g onion, grilled and served on top of dinner

Meal 9

2 eggs, fried

2 grilled onions

4 tomatoes, grilled

Meal 10

2 eggs

2 grilled tomatoes

2 grilled onions

#2 Breakfast Recipes

#1 Dandelion Green Muffins

This is one of my favourite breakfast recipes. It’s a huge, tasty muffin, full of flavour with an unusual twist. The only gluten is in the eggs. And the recipe can be adapted easily for any diet, any calorie limit and no calorie restrictions.

Makes 12 muffins

Ingredients:

12 small eggs

1 tsp salt

Pinch of black pepper

Pinch of garlic powder

Pinch of pepper

1 tsp olive oil

100g chopped fresh parsley

Pinch of mint

Pinch of fresh rosemary

Pinch of red chili flakes

⅛ tsp turmeric

1 tsp cinnamon

½ tsp nutmeg

Zest of a lemon

2 tsp apple cider vinegar

¼ cup coconut oil

1 tbsp honey

Method:

Preheat the oven to 180 degrees Celsius.

Whisk together the eggs, salt, pepper, garlic powder, pepper, olive oil, parsley, mint, mint and rosemary and set aside.

Combine the coconut oil, honey, cinnamon and nutmeg in a small pan and cook over a low heat for around 30 seconds until the honey dissolves. Pour into a bowl and add the egg mix and stir.

Allow the mixture to cool down a little, then mix in the olive oil and set aside.

Place six muffin pans into the oven.

Pour the mixture into the muffin cups and bake for 45 minutes to an hour.

Repeat for the remaining muffins and then cook for another 20 minutes or until the muffins are a little golden and a little mushy.

Cool down completely and serve warm with yogurt.

#3 weight loss Recipe

One of my favourite recipes. It’s incredibly easy to make and tastes amazing. I used to eat three of these every morning and lost weight each time.

Makes one cup

Ingredients:

3 tbsp coconut oil

¼ cup coconut milk

¼ tsp cinnamon

1 small banana, peeled and finely chopped

Salt and pepper

Sugar, milk or yogurt, if needed

Method:

Use a food processor to add the coconut oil, coconut milk and cinnamon to the banana and process until smooth. Then add the chopped banana and stir to coat evenly.

Transfer to a bowl and set aside.

Add the salt, pepper, sugar and milk or yogurt if needed. Mix well.

Divide the mixture into two bowls and top each with a spoonful of coconut cream.

#4 Lightly Spiced Brisket

Recipe by Steven Raichlen

Lightly spiced beef brisket recipe from The Big Book of Healthy Cooking

Makes 6 servings

Ingredients:

1 small bunch fresh parsley

3 cloves garlic, peeled and finely chopped

2 tsp salt

2 tsp olive oil

80g onion, diced

3 tbsp apple cider vinegar

30g brown sugar

40g beef stock

½ tsp cinnamon

A pinch of ground cloves

50g grilled bread

⅛ tsp black pepper

Bunch of leaf lettuce

Approx. 3 tbsp tomato, red, boiled, sliced and topped with fresh herbs

Salt and pepper

Bunch of rocket

Bunch of watercress

Piece of roasted apple, halved

Bunch of almonds, sliced and lightly toasted

12 oz buttermilk biscuits

Method:

Combine the parsley, garlic, salt, olive oil and apple cider vinegar in a small bowl. Stir well and set aside.

Warm the olive oil in a saucepan over low heat and add the onion. Cook for approximately 8 minutes until the onions are soft. Add the apple cider vinegar and continue cooking for another 10 minutes.

Then add the sugar and brown sugar and cook for a further 10 minutes.

Remove from the heat and stir in the cinnamon, cloves and sugar and bring to a simmer.

Add the chopped parsley and remove from the heat.

Add the beef stock and cinnamon mixture, apple cider vinegar, brown sugar, a little water to keep it moving and simmer for another 45 minutes.

Taste and adjust the seasoning.

You can use a meat tenderizer to finely shred the meat.

Remove the skin from the back of the chicken.

Preheat the oven to 250 degrees Celsius.

Mix the shredded chicken with the herbs. Spread the chicken with the egg and add a generous sprinkle of seasoned flour.

Lay the chicken on a baking tray and bake for 40 minutes.

Slice the beef thinly, then add to the baking tray and bake for 20 minutes.

Remove the oven heat and gently bring the temperature down to 180 degrees Celsius.

Top with the baked apples, rocket and bread and serve.

#5 Skinny Morning Protein Balls

Recipe by Yvette Van Veen, Foodie Tattoo, Canada

These protein balls are very tasty and I wouldn’t go so far as to say they’re healthy. I feel like they’re a lot like health balls without the healthy benefits.

#6 Tomato and Spinach Pasta

Recipe from Watermelon. It Just Got Hot

Super quick and delicious pasta recipe.

Whole grain pasta

Tomato sauce

A whole pack of spinach

A little breadcrumb

Black pepper

Grilled lemon

#7 Tomato and Lemon Dessert

Recipe from Paula’s Kitchen

Tomato and lemon dessert with a light cream sauce.

Makes 2 desserts

Ingredients:

3 tbsp olive oil

½ cup raisins

2 cloves garlic, finely chopped

2 large tomatoes, finely chopped

A little apple cider vinegar

Black pepper

1 tbsp corn flour

1 tsp sugar

1 tbsp breadcrumbs

Method:

Heat the olive oil in a nonstick pan over low heat. Add the raisins and garlic and cook for 3 minutes.

Then add the tomatoes and vinegar and cook for a further 2 minutes.

Add the corn flour and sugar and mix well.

Season with the pepper and cook for 1 minute.

Cook for a further 2 minutes.

Stir in the breadcrumbs and remove from the heat.

Garnish with chopped parsley.

#8 Breakfast Pancakes

Recipe from Eat Like a Kid

Get the kids involved with this fun and healthy breakfast.

Ingredients:

2 eggs

4 tbsp butter

½ cup whole milk

1 tsp black pepper

1 tsp baking powder

2 tablespoons pure maple syrup

2 tablespoons fresh lemon juice

2 cups flour

2 cups whole wheat flour

1 tbsp chia seeds

1 teaspoon vanilla extract

1 teaspoon baking soda

Fry on both sides until brown and cooked.

Sprinkle with powdered sugar and serve with fruit.

#9 Slow Cooker Quinoa Stew

Recipe from Fruitive Cooking

Homemade quinoa stew recipe from Fruitive Cooking

Greens mixed with tomatoes, onions and spices. Delicious, healthy and super quick to make.

#10 Breakfast Quinoa

Recipe from Fruitive Cooking

Homemade quinoa with chicken and kale and also makes a healthy breakfast.

#11 Strawberry Quinoa

Recipe from Fruitive Cooking

Watermelon and strawberry quinoa recipe.

Excellent recipe if you want to include the benefits of vitamin C in your diet.

#12 Breakfast Quinoa

Recipe from Pink Mango

Healthy, light and quick recipe that will make you want to have more of this delicious quinoa.

#13 Breakfast Quinoa

Recipe from Healthy for Life

Funky, healthy recipe that will make you wonder why you ever ate breakfast in the first place.

#14 Breakfast Quinoa

Recipe from The Slow Roasted Organics

Thai influenced quinoa breakfast recipe.

The brown sugar, hot sauce and chili give this quinoa a kick.

#15 Beef Rice Pilaf

Recipe from The Hungry Vegetarian

Another fabulous quick and easy recipe from The Hungry Vegetarian.

Dinner served at my house.

#16 Breakfast Quinoa

Recipe from Foodie Tattoo

Healthy and delicious quinoa recipe from Foodie Tattoo.

#17 Breakfast Quinoa

Recipe from Chelsea’s Veg Life

Recipe from Chelsea’s Veg Life

Great meal for the weekend.

#18 Breakfast Quinoa

Recipe from Chef Jenny

Toasted breadcrumbs give this quinoa a crunchy, roasted taste.

#19 Breakfast Quinoa

Recipe from Cravings

Whole grain quinoa cake with zucchini, berries and blueberries.

#20 Hearty Spinach and Potato Soup

Recipe from Hello Fresh

Top with the steamed greens and serve.

#21 Strawberry Spinach Soup

Recipe from Cooking In The Buff

Healthy soup recipe from Cooking In The Buff.

The spicy flavours of chili, orange and lime with the sweetness of strawberries make this strawberry soup a delicious, healthy and delicious recipe.

#22 Breakfast Quinoa

Recipe from Well Plated

Healthy quinoa recipe from Well Plated.

Flavoured with lime, fresh ginger, cinnamon and tomato juice. Super tasty and super fast.

#23 Lemon & Spinach Focaccia

Recipe from Fish Sauce and Watermelon

Easy to make vegan and gluten-free focaccia recipe from Fish Sauce and Watermelon.

#24 Breakfast Quinoa

Recipe from Bare-Me Organic

Leafy green goodness with a lemon twist. Very tasty.

#25 Breakfast Quinoa

Recipe from My Kitchen Cupboard

This breakfast quinoa is super quick and easy and tastes great.

Healthy breakfast recipe from My Kitchen Cupboard.

Healthy breakfast recipe from There Are Lots Of Cooks

This delicious breakfast dish is so good, you will find it hard to make any more of it. Nutrition: Calories 146, Fat 0.3g, Sodium 38mg, Total Carbs 7g, Fiber 0g, Net Carbs 2g, Protein 5g

#26 Breakfast Quinoa

Recipe from My Garden Gourmet

Thai flavourful homemade quinoa and coconut milk in this recipe from My Garden Gourmet.

#27 Breakfast Quinoa

Recipe from Flip My Life with Wifi

Great breakfast quinoa recipe. I use plenty of olive oil to cook the quinoa. It also uses honey in the sauce.

#28 Breakfast Quinoa

Recipe from Fresh Cooking

Healthy, tasty and quick breakfast recipe from Fresh Cooking.

Beautiful breakfast quinoa recipe.

#29 Breakfast Quinoa

Recipe from Gertie’s Kitchen

Easy, healthy breakfast quinoa recipe from Gertie’s Kitchen.

#30 Hot Chocolate Quinoa

Recipe from Living Well Eating Less

Steamed broccoli with crispy brown sugar. Delicious for breakfast or snack.

#31 Sweet Tomato Quinoa

Recipe from Naturally Natural

Quinoa sweet potato with a cayenne pepper base. Easy and tasty recipe from Naturally Natural.

#32 Breakfast Quinoa

Recipe from Foodie Bite

Add fresh zucchini, brown sugar and nuts and you have an interesting breakfast quinoa.

#33 One-Pot Mushroom Quinoa Breakfast

Recipe from Foodie Bite

Easy one-pot meal that uses quinoa in place of rice.

#34 Breakfast Quinoa

Recipe from Bloggin’ It At Home

Healthy, spicy and delicious breakfast recipe. Amazing breakfast!

#35 Sesame Rice Kale Breakfast

Recipe from My Healthy Addiction

Healthy breakfast recipe from My Healthy Addiction.

A tasty combination of steamed rice, kale, bean sprouts and soy sauce. Easy to make and yummy to eat.

Healthy breakfast recipe from My Healthy Addiction.

Enjoying my Sunday breakfast.

So, how many calories did you eat yesterday and how much did you lose?

Make the recipes above your regular breakfast. Then start losing weight.

Enjoy healthy and tasty vegan and gluten-free breakfast recipes.

Use them to make new healthy breakfast habits for yourself.

For more healthy recipes, check out Vegan Meal Prep.

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