The Low Calorie High Nutrient Density (LCHN) plan emphasizes just that, providing the body just enough calories to sustain itself while giving it all the specific nutrients it needs to ignite its metabolism. The first key to weight loss is making sure you don’t gain any more weight. The LCHN plan keeps your body from gaining any more weight by consuming less foods but then forces it to use its excess energy stores to provide you the energy and calories you need.
The plan focuses on simplicity. For either (3) weeks or (6) weeks, depending on the cycle you choose, you will choose foods from a limited food list and restrict your meals to lunch and dinner. Each meal will consist of:
1 Protein – 100gram or 3oz 1 Vegetable – 1 Cup cooked 1 Fruit – Medium Size 1 Bread – Melba/Grissini
Your daily nutrition will be very easy follow. There are (3) times in which you will consume nutrition Breakfast, Lunch, and Dinner. Your nutrition at each time will consist of:
- Coffee – no sugar
- Tea – no sugar
- Beyond Tangy Tangerine or Beyond OsteoFx
- 1 Protein
- 1 Vegetable
- 1 Fruit
- 1 Bread
The above is called your Weight Loss Phase. It will be for either (3) weeks or (6) weeks, depending on your weight loss goals. After the Weight Loss Phase, you will go into a (3) week Maintenance Phase, then a Transition Phase.
A very important phase of your weight loss journey, here you are start to slightly introduce certain foods back in your diet but always tweaking to ensure you stay at your weight loss goal. You can start to increase your calories to 1200 and introduce sources of healthy fats like avocados, salmon, almonds/walnuts, and coconut. It is best to increase your calories using proteins, so more chicken and fish. Also adding in more amounts of vegetables will ensure a greater amount of nutrient value is provided.
It is critical that you weigh yourself every day during this phase. Each individual has a tendency to gain weight differently, this is why tweaking the amount of calories and food during this phase to maintain your weight goal is critical. The Maintenance Phase lasts for (3) weeks, during this time the body begins to find a new “set point” and feels as though the goal weight is exactly where it needs to be at.
Now that your goal weight has been reached and has been stable for at least (3) weeks, you are ready to bring back reasonable amount of the foods you have been missing. Most of these will probably consist of starch and sugar, we are human, and we have been “programmed” to be pleased by these.
Being at a healthy body composition is not a (3) week or (12) week or (1) year thing, it’s a life-long “thing”. You don’t have to be perfect all the time, you just have to be good most of the time. When you include healthy foods in each meal and make sure you eat till you are “satisfied” not full, you’ll be on the right track. Nutrition should not only be healthy, but pleasurable too, so make sure you are enjoying, tasting, loving your calories. Eating processed foods with empty calories or consuming sugars that don’t taste all that great, is a waste. Keep your choices smart and a smile on your face!