Track all alcohol and keep cals under 14,000/week including alcohol
Familiarise yourself with tracking macros, calories and adjust to a lower level of carbs and fats in your daily consumption.
2 weeks is sufficient.
If you are not in a rush you can extend this phase.
If you are in a rush do 1-2 weeks then move to the next phase
Duration 6 weeks
Protein: 225g (60%)
Carbs: 94g (25%)
Fats: 25g (15%)
reduce & track all alcohol, choose wine over beer, soda water for spirits – no more than 1 alcohol day a week and keep to 5 drinks max
spinach, ginger, lemon everyday – min 3L water everyday
Phase 3 -Final
Duration 4 weeks
Important: This not sustainable, only do for 3-4 weeks if you can, then cycle back to 2nd or 1st phase if you want to keep the diet going, but you must give your body a break
Protein: 225g (73%)
Carbs: 50g (16%)
Fats: 15g (11%)
Min 4L water everyday
Cut out all carbs ther than 1 serving fruit per day, and ensure its a lower carb fruit (strawberries, apricots, blueberries) no mangos, bananas, pineapple, etc
Supplement with electrolytes & fish oil (krill)
Loads of sparking water with citrus fruits (lemons, limes) so you have something nice to sip on that doesn’t just
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This is PSMF diet (Protein Sparring Moderate Fast)
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Some will try to sell you their shakes and say you must have their product, you don’t need too. Simply eat lean chicken, fish and occasionally lean beef, loads of greens (leafy and solid), and have a few protein shakes to supplement here and there. I use the Vegan One as it’s more filling, satisfying and doesn’t upset my stomach.