How to: Jumpstart the Fat Loss Process in Seven Days

By JamesUpdated September 26, 2024

Macro-based nutrition means you can still have treats and snacks you
like without cutting out lots of foods.

However, if you want to begin by jumpstarting the fat-loss process, you can
opt for this short nutrition plan before starting the macro way of eating.

7-day fat loss process

This is a healthy way to jumpstart the fat loss process and lose up to 5
pounds in the first week.

If, up until now, your diet was high in processed foods, sugar, and alcohol – this
will be especially useful. It’s a great way to “reset” before starting with your macro plan.

This eating regimen should be used only for the first seven days and no more
than once every two months.

Steps

Aim to eat your day’s protein, carbs, and fats from the list below.
You may still drink black coffee or tea with a little milk or your choice and zero calorie sweetener like allulose.
You can use any spices or seasoning without sugar.
Drink at least 64 fl oz (2 liters) of water per day.

New to macros? Read a quick primer on the flexibility of macros.

Remember: the targets below represent the grams of protein or fat within the food. For example: 170 grams of chicken breast (skinless) will contain 54 grams of protein.

Women – Daily Macro Targets

Protein (target 120 grams per day)	Chicken breast, Salmon, white fish, 93% lean ground turkey, 93% lean ground beef, shrimp, tuna, Whey protein, Plant-based protein
Carbs (no specific target)	1 serving fruit and then unlimited veggies from this list: Lettuce, kale, spinach, broccoli, cauliflower, green peas, brussel sprouts, cabbage, carrots, peppers, onion, mushrooms, zucchini, cucumber, celery, asparagus,
Fat (target 20 grams per day)	Olive oil, avocado, nuts, coconut oil, fish oil

Women – Sample Meal Plan

Breakfast
Protein smoothie: Frozen banana and whey protein.

Snacks

1 ounce (28g) Low-sodium beef or turkey jerky.
10 almonds
6 baby carrots

Lunch
Big lettuce and veggie salad.

6 ounces (170g) Grilled chicken breast.
2 teaspoons olive oil and balsamic vinegar

Dinner
6 ounces pan seared Tilapia with roasted broccoli and cauliflower (spray with olive oil cooking spray and season as desired.)

Men – Daily Macro Targets

Protein (target 150 grams per day)	Chicken breast, Salmon, white fish, 93% lean ground turkey, 93% lean ground beef, shrimp, tuna, Whey protein, Plant-based protein
Carbs (no specific target)	1 serving fruit and then unlimited veggies from this list: Lettuce, kale, spinach, broccoli, cauliflower, green peas, brussel sprouts, cabbage, carrots, peppers, onion, mushrooms, zucchini, cucumber, celery, asparagus,
Fat (target 35 grams per day)	Olive oil, avocado, nuts, coconut oil, fish oil