TøPSECRET       r©bertSUTTON.net

5 days a week eat whatever you like with your caloric target being the following.

Sedentary only the light physical activity associated with typical day-to-day life.
Moderately active physical activity equivalent to walking about 1.5 to 3 miles at 3 to 4 miles per hour
Active physical activity equivalent to walking more than 3 miles at 3 to 4 miles per hour

To the best of your ability eat these amounts according to the activity level of the day. It is preferable, but not necessary, to eat the majority of the calories before physical activity not after. If you are forced to guess at the calories of a few of the things you eat during the day, it’s better to over eat by 50 calories than to go under. This will keep your metabolism charged so your diet days will reach their full potential.

Two non consecutive days go on a “partial fast” stay within the calorie limits on the following chart. Keep a journal! Do not drink any alcohol; chew food thoroughly. Eat most of the calories as complex carbohydrates, a half an hour before the most active part of your day. Minimize fats and proteins; reduce simple sugars (sugars are listed under carbohydrates, if it’s not listed assume it contains none.) To get through the day without feeling like your starving, eat plenty of low sugar vegetables. Romaine with no fat/sugar dressing is excellent. Anything with a high water/cellulose/fiber content is a good staple to look for as a belly filler. Drink 2 – 2.5 quarts of water throughout the day. The liver stores 1,500-2,500 calories as carbohydrate, so you won’t have any energy problems. The only thing that’s required is will power and the knowledge that the next day you can eat a whooper for lunch! You will be hungry when you go to bed because your livers sugar reserve will be exhausted and the food in your belly was converted into energy to carry you through the day. Make sure you have at least 8 hours to sleep, as this is the most productive time of body fat loss.

Diet days, caloric intake

With a digital body fat/weight scale, weigh yourself every morning before eating or drinking anything; after you use the toilet and record the weight and body fat %. At the end of the week scratch off the two high readings and then find the average. Use these weekly averages, not the daily readings, to track your progress. If after 3 weeks you are not loosing weight reduce the caloric intake on the 5 non dieting days by 100 calories.

Digital body fat scales do not give very accurate readings but they are consistent enough to monitor fat loss. This is a list of healthy body weights.

Exercise. Do whatever you want but at least do a minimum amount of aerobic and resistance. Aerobically, the minimum is walking 4 times a week at a brisk pace for 45 minutes. If your job is active, that counts as exorcize. The minimum resistance workout is 10 pushups, 10 sit ups, and 5 squats 3 times a week.

Why do this instead of regular dieting?
Reduced calorie diets are a horrific way to lose weight. When the body consumes less calories than it burns on a consistent basis it forces the metabolism  to slow down. This is commonly known as "starvation mode." This bodily metafunction evolved as a protection against starvation by slowing down critical functions to preserve energy for getting more food. Most dieters therefore have slowed their metabolism down by "slightly" starving themself on a day to day basis. The most obvious proof of this is the fact that the first week of a reduced calorie diet is the most productive. To demonstrate why this is so, consider the following hypothetical scenario. A persons metabolism is "maxed out" when they consume 2500 calories a day and burn the same amount. They will maintain their body weight. If they want to loss weight they have to create a net loss of calories so the body is forced to turn the fat in their body into useable energy. Maintaning their activity level they reduce their caloric intake by 500 calories a day which equates to a net lose of 3500 calories a week. That means they should lose a pound of fat that week. The problem is by the end of the week the “body” has registered that it has been continuously consuming it's fat for energy. Because the body doesn't have a mind of it's own, it doesn't know that your scheme is to resume a normal diet when your goal is met. The body begins to slow down essential functions to conserve energy, thereby changing the amount of calories burned a day from 2500 to 2300. That in turn changes the net loss of 3500 to 2100 changing the weekly loss of 1 pound to about 2/3. This extends the amount of time an individual is eating less than they would like, reduces energy levels and senselessly puts continuous stress on the body.