The SOF 31 Day Rapid Weight Loss Plan

The SOF 31-Day Rapid Weight Loss Plan

Understanding Your Weight Loss Plan

The Science: Slow Vs. Rapid Weight Loss

It should first be mentioned that losing weight slowly, over a long period of time, is typically ideal for sustainable weight loss. If you lose weight slowly, research shows you have a greater chance of keeping the weight off, compared to diets that promote rapid weight loss. Losing weight slowly also helps preserve lean muscle mass.

So what is slow weight loss? Losing roughly 1% of your total weight per week is considered safe and effective for sustainable fat loss. For example, if you weigh 260 pounds, you would want to lose approximately 2.6 pounds per week.

Having said that, if you’re eager to drop weight quickly, using a rapid fat loss plan to kickstart a diet can be a healthy option — as long as you transition to a more moderate and sustainable diet immediately after. This transition is so important because extreme weight loss typically results in a loss of muscle, along with water weight and body fat, which means it shouldn’t be sustained over time.

Yo-yo dieting, on the other hand, is worse for you in the long run. When most people attempt rapid weight loss, or a fad diet, they end up gaining back all the weight they’ve lost. Why does this happen? Since you lose muscle mass during rapid weight loss, when you put the weight back on, you end up having a higher percentage of body fat.

The moral of the story here is, yes, losing a ton of weight is very gratifying, and it can be done in a relatively healthy manner, as long as you transition to a more moderate diet after the rapid weight loss phase. It does you no good to drop a ton of weight only to go back to old habits and gain it all back.

Your 31-Day Journey & Beyond

If you want to kick off your weight loss journey with 31 days of rapid weight loss, then this is the perfect diet for you. The SOF 31-Day Rapid Weight Loss Plan is designed to flush out your excess water weight and allow you to drop weight quickly — without falling victim to the dangers of yo-yo dieting. You can also expect to start feeling more healthy, vibrant and energetic!

Once you complete the 31-Day Rapid Weight Loss Plan, we will provide you with a transition diet. It’s very important that you don’t skip the transition phase. The worst thing you can do is to go right back to eating an unhealthy diet.

In order to set yourself up for long-term success, I want you to think about how you feel at the end of 31 days, and compare that to how you felt before that. Would you rather feel healthy, vibrant and energetic, or are you happy feeling unhealthy, drained and exhausted? Would you rather love or hate what you see in the mirror? Seriously, think about it. It’s a no-brainer. Make the decision, and go all. I promise, at the end of the 31 days, you are going to look and feel phenomenal!

The 8 Principles Of Rapid Weight Loss

 

1. Flush Out Excessive Water Weight

We will be heavily cutting back on sugar, complex and starchy carbs, as well as sodium, to help you flush out excess water weight. When you’re holding excess water weight, your face, hands, feet, ankles and other extremities will look puffy and swollen. 

Think about the last time you had a big dinner with lots of alcohol, complex carbs, sugar and sodium. The next morning, you weigh yourself, and you’ve gained 5 pounds overnight! That’s mostly water weight — not fat gain. Believe it or not, you could be carrying and as much as 5-20 pounds of water weight right now. Flushing out excess water weight is always the first step to rapid weight loss.

 

2. Strive For A Caloric Deficit 

The next step to rapid weight loss is putting yourself in a caloric deficit. Despite what other so-called experts may claim, decades upon decades of research clearly demonstrates you can’t lose weight unless you are in a caloric deficit. Weight gain or loss is always the result of an energy imbalance.

There are two basic ways to reduce your caloric intake. If you’re like me — and you don’t want to go through the trouble of calculating your calories every day — then you can simply cut your portion sizes down by roughly 30% to 50% during each meal. For example, when you go out to eat, finish half your meal there and half at home. Another way to think about it is: Eat until you are satisfied — not until you’re full. You should be a little hungry on and off throughout the day, but you don’t need to starve yourself. Bottomline: Portion control can be an easy and very effective way to lose weight, but you must learn how to properly gauge your portions.

Now if you’re a details person, and you want to track your calories and/or your macros, then cutting back roughly 500-1,200 calories a day is ideal for weight loss. There are plenty of online weight loss calculators out there, and they will help you figure out roughly how many calories you need to cut to drop weight. To figure out those metrics, we prefer Precision Nutrition’s Weight Loss Calculator at SOF. I also suggest using Myfitnesspal to track your meals and calories if that’s your strategy.

Lastly, I want to reiterate the importance of a caloric deficit. At the end of the day, weight gain or loss comes down to an energy imbalance. The ratio of energy/calories in to energy/calories out is more complex than most people realize, but we’re going to keep it simple. When you consume less energy than you expend, you will lose weight. Eating less food and expending more energy through activities and exercise is the best way to drop weight.

3. Eat Whole Foods 

Eating a diet that consists primarily of whole foods will aid your weight loss process greatly. For the next 31 days, I want you to focus on eating as many whole foods as possible, while eliminating processed foods as best you can.

So why are whole foods better? Well, for starters, whole foods take significantly more energy to digest than processed foods! So, in effect, eating 100 calories of whole foods nets fewer calories than eating 100 calories of processed foods.

In addition, whole foods provide a ton of beneficial nutrients, which are commonly diminished or removed in processed foods. Essentially, whole foods are typically nutrient-dense and low on calories. In contrast, processed foods are considered “empty calories” because they tend to lack key nutrients, while having higher calorie counts. The result? You can eat more whole foods because they contain less calories, while also providing you with a ton of essential nutrients.

Bottomline: Whole foods are healthier for you and are ideal for weight loss!

4. Increase Your Protein

Another tactic that increases weight loss is eating meals high in protein, multiple times throughout the day. Why, you may ask? Compared to carbs and fats, protein takes the most energy to digest. Approximately 20-30% of the total calories in protein are burned during the digestion process. For example, if you ate 100 calories of lean protein, your body would burn 20-30 of those calories while digesting and absorbing the nutrients. At the end of the day, you net 70 to 80 calories.

We suggest a macronutrient breakdown of approximately 40 / 25 / 35 (Carbs / Protein / Fats). You don’t need to hit those percentages exactly to get results. There is no need to overcomplicate things. Just try your best to hit the 40 / 25 / 35 ratio.

By the way, despite what certain “experts” may claim, eating large amounts of protein is not bad for you or your kidneys. However, if you’re a vegan or vegetarian, this diet may not be ideal for you. It’s definitely more challenging hitting a 40% protein intake when you’ve eliminated animal proteins — but it’s possible.

5. Eliminate Inflammatory Foods

Another method that increases weight loss, as well as improves your health tremendously, is eliminating foods that could be causing inflammation in your body. Inflammation is a response from your immune system to fight infections and foreign organisms, such as bacteria and viruses. Acute inflammation is part of our natural healing process, but long-term or chronic inflammation can cause serious health issues.

Why is decreasing inflammation so important? Well, for starters, chronic inflammation is the primary cause of most modern diseases. Now think about that for a second. If you want to drastically increase your chances of remaining healthy and disease-free, then you need to be living a lifestyle that is conducive to reducing chronic inflammation as much as possible. Let’s look at the average American, for example, who has a stressful life, doesn’t eat healthy or exercise, and on top of that, doesn’t get enough sleep. That, my friend, is a recipe for a health disaster.

So what causes chronic inflammation? Not getting enough or quality sleep can cause serious inflammation issues. Not getting enough exercise also adds to the problem. In addition, chronic stress at high levels contributes to inflammation. As I am sure you’ve guessed by now, your diet also affects inflammation. Many of the foods included in the Standard American Diet (SAD) are inflammatory, as well. Additionally, having too much body fat causes inflammation.

6. Make Basic, Healthy Lifestyle Choices

In addition to your weight loss goals, I encourage you to make some key lifestyle changes in the next 31 days. You will be reducing inflammation on this diet, by eating healthier foods and dropping body fat, but I also want you to commit to exercising for about an hour, at least 3 to 4 times a week. If you want to exercise more than 3 to 4 times a week, that’s ok, but make sure you take at least one day to rest and rejuvenate your body. You also need to get enough sleep every night, and try to find some effective ways to properly reduce or manage the stress in your life.

I can’t emphasize enough how these lifestyle changes can positively affect your life. At the end of the 31 days, not only will you will have dropped a ton of weight, but by reducing inflammation, you will feel significantly more vibrant and healthy!

7. Take The Right Supplements

You may be wondering about supplements. We’ve got you covered with that, too.

First, we highly suggest adding a quality turmeric and black pepper supplement to your diet during this phase. Turmeric and black pepper have some amazing anti-inflammatory properties that will aid in reducing inflammation.

Supplementing with probiotics may aid in digestion, as well as weight loss. We suggest consuming live culture sources of probiotics, such as kraut, kombucha and real yogurt or kefir. There are also some quality live culture supplements, such as Gut Shot and Trinity Probiotics.

We also suggesting taking an EFA (essential fatty acid) with Vitamin D3. EFAs are great for heart and brain health. Vitamin D3 helps strengthen your bones, improve muscle function and increase cardiovascular health. It also reduces your risk of cancer and Type 2 Diabetes.

Lastly, you also want to take a multimineral-vitamin to make sure you’re getting all of the micronutrients you need. If you’re interested in learning more about key supplements, read this article.

8. Believe In Yourself, Believe In Us

This diet is going to transform your life in a major way — if you do it correctly. It’s absolutely crucial that you follow the guidelines 100%. When things get tough, and pizza seems way too irresistible, just remember, this is only for 31 days. After you’ve completed the rapid weight loss phase, you’ll be transitioning to a more sustainable diet.

What happens if you mess up and cheat on the diet? Don’t make a big deal out of it. Acknowledge your mistake, remember why you’re doing this in the first place, and simply get back on track. Don’t waste precious time and energy beating yourself up about it. To be clear, I’m not giving you permission to cheat on the diet; I’m simply saying, do your best, and if you make a mistake, it’s not the end of the world.

Bottomline: Long-term sustainability and consistency is what really matters.

Diet Guidelines

  1. Eat whole (real) foods only.

 

  1. Maintain proper portions, and do not overeat. As a general rule, eat until you are satisfied, but don’t stuff yourself. If you’re not hungry 2 ½ to 5½ hours after your previous meal, then you probably ate too much. Always chew your food thoroughly, as well, which aids digestion and helps you avoid overeating.

 

  1. Eat 3-6 properly portioned meals/snacks a day. You should be eating roughly every 2 ½ to 5 ½ hours. Meal frequency is a personal choice, and it won’t significantly affect overall weight loss. For this diet, however, make sure you’re eating protein at each meal, multiple times throughout your day.

 

  1. Don’t eat complex/starchy carbs, with the exception of beans, legumes and quinoa.

 

  1. Don’t eat fruit or any type of sugar.

 

  1. Don’t add sodium/salt to your meals. Although sodium isn’t nearly as bad for you as we once thought, don’t add sodium to your daily diet for the purposes of this diet.

 

  1. Don’t drink alcohol.

 

  1. Don’t eat dairy, with the exception of 1 daily serving of real yogurt or kefir.

 

  1. Don’t eat junk food. We are eliminating candy, fried foods, baked goods, desserts, chips, soda, hamburgers, hot dogs, pizza and anything else in the junk food category.

 

  1. There will be no cheat/treat meals for the next 31 days.

 

  1. Make sure you drink an ample amount of water throughout the day. To determine the amount of water you should drink daily, divide your body weight in half, then convert that number to ounces. For example, if you weigh 130 pounds, then you should be drinking roughly 65 ounces of water daily. Cutting out soda, processed juices and other high-calorie and unhealthy beverages is a great way to cut calories.

 

  1. Eat macronutrient-balanced meals as often as possible. You must include all three macronutrients — carbohydrates, protein and fats — in a healthy diet. For this phase of your diet, we suggest a macronutrient breakdown of approximately 40 / 25 / 35 (Protein / Carbs / Fat).

 

  1. Meal planning and grocery shopping is absolutely essential for your success on this diet. If you try to wing it, you’re most likely going to fail. You should prepare extra meals to eat when you are busy, and have healthy snacks available — yogurt, apples, almonds, etc. — to take on the go.

 

  1. Only use zero- to low-calorie seasonings, spices, sauces, dressings, marinades, condiments, etc.

 

  1. Only weigh yourself once a week. We suggest hopping on the scale every Monday morning, right after you wake up.

 

  1. Get 3-4 SOF workouts in each week. You should also do 45-60 minutes of cardio at least 2-3 times a week when you’re not in an SOF workout. Ideal calorie-burning workouts include weight training and cardiovascular exercises that get your heart rate up and your blood pumping.

 

  1. Get 5-8 hours of uninterrupted sleep each night.

 

  1. Take probiotic-rich foods or supplements at least twice a day.

Approved List Of Foods

Proteins

Animal

Fish: Wild-caught Albacore Tuna, Salmon, Sardines, Rainbow Trout, Mackerel, Freshwater Coho Salmon, Herring, Red Snapper, Sea Bass, Tuna, Anchovy, Flounder, Trout, Grouper, Perch, Sole, Cod, Halibut, Mullet, Shark, Swordfish, Mahi Mahi, etc.

Poultry: Eggs, Turkey, Duck, Chicken, Game Hens, etc.

Meat: Buffalo (Bison), Venison Top Round Steak, Top Sirloin Steak, Lean Ground Beef

Insect: Insects deemed safe to eat of all kind, Bee Pollen

Dairy: Organic Yogurt and Kefir

Plant-Based

Grains: Bulgur, Sorghum, Amaranth, Teff, Kamut, Spelt

Vegetables: Asparagus, Cauliflower, Broccoli, Spirulina, Chlorella, Blue Green Algae, Sprouts, Maca, and Dark Leafy Green Vegetables, such as Parsley, Spinach, Kale, Cabbage, etc.

Beans & Legumes: Black Beans, Soy Beans (Edamame), Chickpeas, Adzuki Beans, Navy Beans, Lentils, Green Peas, Pinto Beans, Kidney Beans, Black-Eyed Peas, Lima Beans

Meat Substitutes: Tofu,Tempeh, Seitan, Miso

Nuts & Seeds: Peanuts, Pistachios, Almonds, Cashews, Walnuts, Hazelnuts, Pine Nuts, Chestnuts, Pecans, Macadamia, Coconut, Quinoa, Hemp Seeds, Pumpkin Seeds, Squash Seeds, Sunflower Seeds, Flaxseed, Sesame Seeds, Chia Seeds

Carbohydrates

Starchy (Complex)

Grains & Complex Carbs: Quinoa

Beans & Legumes: Adzuki Beans, Anasazi Beans, Adzuki Beans, Bean Sprouts, Black Beans (Black Turtle), Black-Eyed Peas, Broad Beans, Calypso (Yin Yang) Beans, Cannellini Beans, Copper Beans, Edamame, Fava Beans, Garbanzo Beans, Green Beans, Jicama, Kidney Beans, Red Lentils, Green Lentils,Yellow Lentils, Lima Beans, Mung Beans, Navy Beans, Northern Beans, Pea Pods, Peanuts, Green Peas, Pinto Beans, Red Beans, Soy Beans, Speckled Cranberry Beans, Tamarind Beans, Wax Beans, White Beans

Non-Starchy (Simple)

Leafy Green Vegetables: Artichoke, Collard Greens, Parsley, Watercress, Brussels Sprouts, Endive, Romaine Lettuce, Cabbage, Spinach, Chives, Mustard Greens, Swiss Chard, Iceberg Lettuce

Green Vegetables: Asparagus, Leeks, Broccoli, Okra, Celery, Scallions, Green Peppers, Alfalfa Sprouts

Yellow/White/Red/Orange/Purple Vegetables: Cauliflower, Corn, Yellow Bell Peppers, Hot Peppers, Spaghetti Squash

Root Vegetables: Jicama, Beets, Kohlrabi, Turnips, Onions, Radishes, Parsnips, Rutabaga

Sea Vegetables: Seaweed, Nori, Kelp, Dulse, Arame, Wakame, Kombu

Spices: Oregano, Ginger, Black Pepper, Cinnamon, Turmeric, Garlic, Nettle, Aloe Vera, Echinacea, Ginseng

Healthy Fats

Vegetables: Avocados

Seeds: Pumpkin, Flax, Sesame, Chia, Hemp, Sunflower

Nuts: Almonds, Walnuts, Cocoa Nut (Dark Chocolate), Pistachios, Cashews, Peanuts, Brazilian, Macadamias, Pecans, Soy

Oils & Sprays: Coconut Oil, Flax Seed Oil, Hemp Seed Oil, Grape Seed Oil, Fish Oil, Olive Oil

Butters: Almond Butter, Peanut Butter, Real Butter

Probiotic-Rich Foods 

Naturally Fermented Foods: Yogurt, Kefir, Sauerkraut, Tempeh, Kimchi, Miso, Kombucha,

NOTES FROM YOUR TRAINER

  • This is not an exhaustive list of healthy, whole foods. There are many more, so please feel free to explore other healthy, whole food options. Just be sure that they are whole foods that fall in the following categories: lean animal proteins, complex carbs and grains, vegetables, fruits, nuts, seeds and other healthy fats.
  • Also, you’ll notice some foods show up in multiple categories, as they are beneficial in different ways. For example, quinoa is technically a seed but prepared and served like a grain. It’s high in protein but also a great source of carbohydrates. So it goes in multiple categories.
  • Although you do need to include protein, carbs and fat in your daily diet, you don’t have to eat anything you don’t want to eat. The idea is to pick foods you enjoy. However, don’t be afraid to try new things. You never know — you just might like it!

How To Prepare A Day Of Healthy Meals

Diet Guidelines: Quick Version

  1. Maintain proper portions. The suggested portion sizes are generalized suggestions to give you an idea of what a proper portion looks like. Feel free to increase or decrease the portion sizes if need be.
  2. Don’t eat complex/starchy carbs other than beans, legumes and quinoa.
  3. No fruit.
  4. No more than 1 serving of yogurt or kefir each day.
  5. Include protein at every meal.
  6. No sugar, sodium, processed foods, junk foods and alcohol.
  7. No cheat / treat meals.
  8. Add probiotic-rich foods or a supplement to 1-2 meals a day.

A Day Of Healthy Meals

*Eat meals 2, 4 and 6 only if you are hungry

Meal 1

Protein: 3-6 oz of lean animal protein and or ample serving of plant based proteins

Carbohydrate: 1-1 ½ cup of vegetables

Healthy Fat: ¼ cup of nuts and or seeds or 1 ½ – 2 tsp of nut butter of your choice or ¼ – ½ of an avocado

Meal 2*

Protein: 3-6 oz of lean animal protein and or ample serving of plant based proteins

Carbohydrate: 1-1 ½ cup of vegetables

Healthy Fat: ¼ cup of nuts and or seeds or 1 ½ – 2 tsp of nut butter of your choice or ¼ – ½ of an avocado

Meal 3

Protein: 3-6 oz of lean animal protein and or ample serving of plant based proteins

Carbohydrate: 1-1 ½ cup of vegetables

Healthy Fat: ¼ cup of nuts and or seeds or 1 ½ – 2 tsp of nut butter of your choice or ¼ – ½ of an avocado

Meal 4*

Protein: 3-6 oz of lean animal protein and or ample serving of plant based proteins

Carbohydrate: 1-1 ½ cup of vegetables

Healthy Fat: ¼ cup of nuts and or seeds or 1 ½-2 tsp of nut butter of your choice or ¼ – ½ of an avocado

Meal 5

Protein: 3-6 oz of lean animal protein and or ample serving of plant based proteins

Carbohydrate: 1-1 ½ cup of vegetables

Healthy Fat: ¼ cup of nuts and or seeds or 1 ½ – 2 tsp of nut butter of your choice or ¼ – ½ of an avocado

Meal 6*

Protein: 3-6 oz of lean animal protein and or ample serving of plant based proteins

Carbohydrate: 1-1 ½ cup of vegetables

Healthy Fat: ¼ cup of nuts and or seeds or 1 ½ – 2 tsp of nut butter of your choice or ¼ – ½ of an avocado

Healthy Choices Grocery List

Lean Proteins

  1. Fish: Wild-caught Albacore Tuna, Salmon, Sardines, Rainbow Trout, Mackerel, Freshwater Coho Salmon
  2. Poultry: Eggs, Turkey, Chicken
  3. Red Meat: Buffalo (Bison), Venison, Beef, Lean Ground Beef, Lamb

Healthy Carbs

  1. Quinoa

 

Beans & Legumes

  1. Bean Sprouts
  2. Black Beans
  3. Garbanzo Beans
  4. Green Beans

Vegetables Beans & Legumes

  1. Spinach
  2. Brussel Sprouts
  3. Spinach
  4. Kale
  5. Beets
  6. Asparagus
  7. Broccoli
  8. Bell Peppers
  9. Cauliflower
  10. Squash
  11. Cucumbers
  12. Onions
  13. Sweet Potatoes

Healthy Fats

  1. Hemp Seed
  2. Chia Seed
  3. Crushed Flax Seed
  4. Walnuts
  5. Almonds
  6. Avocado

Probiotic-Rich Foods

  1. Real, Organic Yogurt
  2. Sauerkraut
  3. Kimchi
  4. Kombucha

Beverages

  1. Filtered/bottled water
  2. All Natural teas, iced teas, green tea
  3. All Natural water flavoring

Condiments, Dressings and Sauces

  1. Any low- or no-calorie natural seasonings

Supplements

  1. Good quality probiotic
  2. Good quality multi-mineral and vitamin
  3. Good quality Essential Fatty Acids (EFAs), like Fish Oil Capsules, Hemp Seeds and Chia Seeds
  4. Farmhouse Culture Gut Shot

Sample Meal Plan: Day One

Meal 1 (5 a.m.)

Protein: 3 scrambled eggs

Carbohydrate: Red bell pepper and spinach (scrambled in the eggs)

Healthy Fat: Yolk from the eggs

Probiotic: 1 oz of Gut Shot

Beverage: Black Coffee

Meal 2 (8:30 a.m.)

Protein: Vanilla yogurt

Carbohydrate: 1

Healthy Fat: 12 unsalted almonds

Beverage: Green tea

Meal 3 (12 p.m.)

Protein: 5 oz New York strip steak

Carbohydrate: Steamed broccoli

Healthy Fat: Sliced avocado

Beverage: Ice water

Meal 4 (3:30 p.m.)

Protein: 6 oz of chopped and seasoned chicken breast

Carbohydrate: Salad (mixed greens, tomato, cucumber, bell pepper and onion)

Healthy Fat: Sliced almonds and hemp seeds (sprinkled on the salad)

Beverage: Green tea

Meal 5 (7:30 p.m.)

Protein: 6 oz grilled salmon

Carbohydrate: Asparagus, sweet onion and bell peppers

Healthy Fat: Pine nuts (sprinkled on the veggies)

Probiotic: 1 probiotic pill

Beverage: Zero-calorie flavored carbonated water

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