Lose 2lbs per week with the Julian Bakery Plan
Want to lose your love handles and finally see the muscles underneath?
If so, you need to think lifestyle, not diet. The Julian Bakery plan can help you lose up to two pounds per week, healthily and easily. And it can help you maintain that weight loss for years to come.
To do so, you need to burn about 1000 calories per day more than you take in, while eating nutrient-rich, health-boosting foods. That why the Julian Bakery approach to the Paleo diet – combined with smart activity and calorie tracking – really works.
Indeed, a protein-rich, low-carb diet will be central to your success… and science backs this up. For example, a study published in the prestigious Journal of American Medical Association showed that a low-carbohydrate, high-protein, high-fat diet is effective in inducing weight loss. Another study, published in The New England Journal of Medicine, demonstrated that a moderate increase in protein intake and a modest reduction in the glycemic index of foods improves weight loss maintenance.
That’s why a Julian Bakery Paleo approach gets real results. It encourages lean proteins, healthy fats, and fiber-rich veggies such as the dark green leafy options (kale, chard, spinach, etc.), phytochemical-rich cruciferous choices (broccoli, cabbage, Brussel sprouts, bok choy, and our old friend kale again,) and other organic vegetables of all colors and flavors. Eliminate legumes, grains, soy, gluten, and dairy, and the weight will come off fast.
So if you want to drop several pounds this week, you’ve come to the right place. Note that the recommendations in this article are geared towards fat reduction, not optimal athletic performance. And as always, consult your doctor before making major lifestyle changes.
Now, let’s get to the nitty-gritty of fast fat loss.
Can I really lose 2 pounds per week?
Yes! But you need to know that calories count.
Think about it: fat tissue (among other functions) acts as a storage area for extra energy in the body. Physiologists measure the units of stored energies in calories. So if you want less fat on your body, you need to burn off units of “stored” energy. That is, you need to use up more calories than you take in.
Now there are all kinds of complex and nuanced explanations for why weight loss is not as simple as the “calories in, calories out” explanation. And they are right. There is a certain margin of error to any physiological measurements, exercise quality matters, macronutrient ratios matter, and so on.
But these arguments get fairly nuanced and the minutiae therein often distract from the simple fact that calories do matter and so many people overcomplicate the easy way to lose weight.
So here’s the takeaway for today: although calories are not our only concern, they are a major one. To lose two pounds per week, your “calories out” must be greater than your “calories in.” If you consume fewer calories than your body burns, the weight will fall off effortlessly.
Creating a calorie deficit
One pound of fat contains 3500 calories. So for every pound of fat you want to lose, you’ll need to create a deficit of 3500 calories in your body over the course of several days.
Your body already uses a certain amount of calories just to keep you alive, keep your heart pumping and so forth. That’s called your basal metabolic rate (BMR). You can calculate yours here.
In addition to your BMR, your “calories out” also consist of every movement you make, from walking across a room, to every sweat session at the gym. So to shed girth, you need to expend 1000-1500 calories more than you eat, every day. This creates a calorie deficit of equivalent to losing two to three pounds per week. Here’s how to stay on track.
First, track your “calories in” (food intake). You can use a calorie tracking app such as MyFitnessPal. Aim to eat about 1200-1500 calories per day (more if you are taller than average, work out intensely, or are overweight to begin with.)
Then, track your “calories out” (movement and exercise). Treat yourself to some activity-tracking technology such as Fitbit that counts the calories you expend.
Finally, measure the daily difference between what you burn and what you eat. Multiply that by seven days and divide by 3500 calories—that’s roughly how many pounds of fat you can expect to lose this week.
Once you reach your ideal weight, keep it off by continuing to weigh yourself daily. Log your food, and aim to consume 500 fewer calories than you burn, every day.
Besides caloric quantity, keep an eye on the quality of what you eat. Aim to eat a low-to-moderate amount of fat, low-to-no sugar diet that is high in vegetables – and watch the how quickly the weight falls off.
But don’t worry, there are lots of replacement foods that can help you in this transition. For example, our super low-carb Paleo Breads™ and Wraps™ and zero-carb noodles let you have your favorite meals while shedding the pounds. And our Paleo Coconut Wraps™ and Paleo Turmeric Wraps™ make portion control easy when packing lunch.
Of course for weight loss, behavioral, psychological and social factors are also important, which is why we recommend avoiding extremes, lowering stress, and working toward a positive life-balance as well. You should also consider taking a colon cleansing supplement, such as Sculpt ‘n Cleanse (take one or two pills before bedtime) and a high quality probiotic in the morning to improve digestive health.
That’s because your intestines lay under your belly, from above your navel to your pubic area. If they are irritated and bloated, it’s highly unlikely your abs will ever be flat! (A recent study in the British Journal of Nutrition has even shown that certain probiotics can promote weight loss in plus-size women.)
Learn the sweet truth
Eliminating processed carbs and reducing your overall intake of carbs is important. However, you need to think about the quality of carbs you are eating as well.
Many diets suggest that a simple low-carb or low-calorie approach is all that’s needed. Here’s the problem: a low-quality low-carb diet can often lead your body relying on muscle as well as fat for fuel. And while you may lose weight in the short term by eating a low-calorie junk food diet, this approach is will leave you depleted and weak.
Once you have eaten the Paleo way for a few weeks, you will probably find your sweet tooth withdraws as your tastes adapt and your palate appreciates the nuances of other flavor profiles. But in the meantime – or for the occasional one-off treat – opt for food enhanced with low-carb, natural sweeteners, such as monk fruit (a.k.a. “lo han guo”) or stevia.
Certain types of monk fruit extract have been shown to have free-radical-fighting antioxidant activity and anti-cancer effects. Stevia, meanwhile, shows promise in it’s potential to help improve metabolic syndrome: a cluster of risk factors associated with the development of heart disease and diabetes. Preliminary testing suggests stevia enhances glucose tolerance. (Note: only use pure, organic stevia or Pure Monk Fruit. Avoid stevia “blends” which may contain maltodextrin (corn) or other sweeteners.)
An added tip: If you have continued cravings for sweet foods, reach for naturally sweet-tasting spices such as cinnamon or vanilla, which will add a hint of sweetness and enhance taste without added sugar.
The smart way to sweat
You’ll also need to get moving! Aim for three to five sweat sessions per week, burning about 800 calories each time. Use your Fitbit to measure this! And unless you already have dedicated exercise habits, get an accountability partner (a friend, an app, a workout group, a personal trainer) to ensure that you stick to your routine.
If you exercise on an empty stomach (for example, before breakfast; or if your previous meal was finished four to six hours prior to lifting weights), research supports consuming nutritious protein and carbs immediately after working out, in order to promote muscle protein synthesis (muscle building). (If you have eaten a high-quality protein-based snack or meal immediately before resistance training, it’s probably fine to wait up to two hours post-exercise for your next protein-rich snack. Personally, we prefer to work out on an empty stomach to avoid feeling sluggish during intense resistance training.)
Our Paleo Protein Bars® are a convenient way to get essential amino acids and fiber to your system immediately post-workout to enhance anabolic muscle growth. If you feel you need extra carbs right after a workout, eat an apple, banana, or pre-cooked sweet potato as well, to replenish glycogen levels.
Eat enough protein
A high-protein food plan can act symbiotically with workouts. For example, a newly published paper in the American Journal of Clinical Nutrition studied a group of young men who followed an intense anaerobic exercise regime (e.g., weightlifting). One group ate a high-protein diet, the other took a lower-protein approach. The researchers found that the high-protein diet was more effective in promoting increases in lean body mass (muscle) and fat loss. Not that you needed another reason to get quality, muscle-building proteins into your body!
You should eat 1 to 1.5 grams of protein per pound of body weight, per day, to prevent muscle loss. Eat mostly organic meats, poultry and eggs, supplemented by nuts and seafood.
Protein shakes are an easy take-along meal replacement when made with high-quality powders from egg-whites, whey (dairy-derived), or beef protein. And to curb cravings the right way, reach for protein bars. These are great snacks for your car, desk or gym bag. Caution: read the labels to make sure they are low-carb and low-sugar, in addition to being protein-rich!
We make our Paleo Protein Bars® with prebiotic fiber instead of sugar, which helps them taste great yet still stay super low-carb. They contain 180 to 200 calories per bar, with all macronutrients you need to fuel your body and curb appetite for up to four hours. Add a spoonful of plant-based fiber (glucomannan fiber) into your shake for even more nutrition on-the-go.
For a bonus health boost, you can also use supplements to balance your hormones and enhance libido as part of your healthy lifestyle program. (Check out a few more ways to naturally boost testosterone!)
Sample Julian Bakery Diet Plan for One Day
To show you how it all works, here is a sample one-day food and exercise plan that supports fast fat lost. Note it is gluten-free, grain-free, dairy-free, and legume-free. It includes numbers you’ll likely see on your Fitbit which can be used to track daily caloric burn. Actual numbers will vary based on your gender, current size and fitness levels.
- Organic coffee / espresso / unsweetened Yerba Mate tea (almost no calories). Sweeten with organic stevia or monk fruit extract.
- Paleo Protein Powder™, 1 to 2 scoops mixed in water (from 100 to 200 calories)
- Workout: Burn between 600 to 800 calories (30 mins cardio & 30 mins weights; high intensity)
- Post-workout: eat 1 Paleo Protein Bar® (approximately 190 calories)
- 3 to 4 eggs plus 10 Paleo Thin™ Crackers (390 calories)
- Or: Paleo Wrap™ with Organic Applegate Meat (approx. 400 calories)
- Or: Paleo Bread™ sandwich with Organic Applegate Meat (approx. 400 calories)
- Wheatgrass shot
- Wild salmon or ground grass-fed beef or organic grilled chicken placed in a Paleo Wrap™ / ½ or less of an avocado / steamed broccoli or veggies (approx. 400 to 600 calories)
- Dessert: ½ Paleo Chocolate™ or ½ Paleo Cookie™ (120 to 200 calories)
- Calories in (eaten): 1500 to 1800
- Calories out (burned): 3000
- Caloric deficit per day: -1200 to -1500
- Weight loss in one month: 10 to 13+ pounds!
Shedding the weight
The Julian Bakery diet plan allows you control your blood sugar, promotes fat burning, and balances out your energy (no more mid-afternoon crashes!) Better yet, it lets you drop a belt size without losing muscle.
Here’s a key truth that would-be dieters often miss: It’s not just about eating less, it’s about burning more energy than you take in (creating a calorie deficit) while eating quality foods and taking the right supplements for support.
After that, the weight loss starts to take care of itself… even up to two pounds per week!
By: Heath Squier / CEO / Julian Bakery, Inc.