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Lean Body Supplement and Food Guidelines
Maximum timeframe allowed on Phase 1 (Low Calorie Diet):
You may stay on the Lean Body Weight Loss Solution for UP TO 60 days or 40 pounds lost before moving to the Maintenance phase.
Minimum timeframe allowed on Phase 1 (Low Calorie Diet):
Although there is no exact minimum number recommended to be on our diet supplements, science tell us that it takes 21 days for change to happen, both physically and mentally. Forming new eating habits and being aware of your nutrition needs would significantly benefit from 21 days of the supplement and diet meal plan.
How to do the Lean Body Weight Loss Program
Dosage: Take one to two supplements twice a day. Each dose should be taken 30 to 60 minutes before a meal, such as lunch and dinner, your two largest meals of the day. We suggest drinking a full 500 ml bottle of water with each of your two daily dosings. It'll help you flush out fat and toxins.
Additional Dosage: If or when you exercise, you may take an additional dose, with a serving of protein, such as a protein shake, 30 minutes prior to your workout.
Possible Detox side effects: Typically, there is a two-week detox period when taking any weight loss supplement. For the first 1-2 weeks you may feel sluggish, possibly a bit nauseated, and headachy. Your weight loss may be delayed while your body is in detox, ridding itself of toxins stored in your fat cells. This is a necessary process!
Don’t be discouraged! After the second week you will feel invigorated and your
weight loss will speed up significantly.
PHASE 1: Fat Burning ~ Low Calorie Diet (LCD)
Do not attempt this phase of the diet without first reading our full Lean Body Diet Guide found on the Diet Information page here.
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Recommended Daily Calorie intake while on the Low Calorie Diet Stage
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The Low Calorie Diet Stage is a maximum of 1,200 calories made up from our LCD Diet Guide choices below.
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If you have any questions please call our Customer Care Nutritionists at 416 477-1345 to help discover your best daily caloric intake # (DCI).
Follow the daily meal plan below for 21 to 60 days to maximize your weight loss and reach your goal fast:
BREAKFAST
Any ONE choice from the following list of breakfast choices:
1 full egg + the whites of 3 more eggs plus ½ cup of any approved vegetables.
OR
1 whey protein shake. Any protein shake must adhere to the rules below:
(sugars under 2 g/ carbs under 4 g/ 150 calories or less/ sweetened with stevia only)
OR
½ cup of Greek yogurt (optional: add ½ cup fruit serving allowance from the list of
approved fruit. Remember to deduct 1 from lunch/dinner daily fruit allowance.
OR
2-egg omelet with tomato and 1 oz. of cheese.
OR
½ cup 1% cottage cheese with optional ½ cup berries (deduct 1 fruit serving from
lunch/dinner daily allowance)
OR
LBC Protein shake (1 scoop made with almond milk) Optional: ½ cup berries
(deduct 1 fruit serving from lunch/dinner daily allowance)
OR
½ cup old-fashioned oats with optional
½ cup approved fruit (deduct 1 fruit
serving from lunch/dinner daily allowance)
LUNCH AND DINNER
For both meals choose from the same 4 choices listed below:
1. 100 grams (3.5 oz) of one of the following proteins:
veal, beef, bison, chicken breast, fresh white fish, lobster, crab, or shrimp, salmon, tuna in water, herring, dried or pickled fish.
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All visible fat must be removed before cooking, and the meat must be weighed raw.
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It must be boiled or grilled without additional fat.
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Chicken breast must be removed from the bird before cooking.
2. 100 grams (3.5 oz) total combined of any vegetables below:
artichoke, asparagus, beet greens, broccoli, brussels sprouts, cabbage, cauliflower, celery, chicory, cucumber, green beans, green peppers, any type of lettuce, mushrooms, onion, spinach, swiss chard, tomatoes, watercress, zucchini
3. 1 serving from any of the following fruit:
An apple, orange, 6 large strawberries, one-half grapefruit,
half a cup of berries, 1 small peach, 1 small, pear, 1 kiwi,
or half a cup of cherries.
4. 1 serving of healthy fat from choices below:
Avocado (1/2 an avocado), Almonds (12 almonds)
OR
1 Tbsp of any of the following: Sunflower seeds, Pumpkin seeds, Natural peanut/almond butter, olive oil, Safflower oil, Canola oil, Coconut oil, Sunflower oil, or Flax seed oil
OPTIONAL DAILY SNACK
(may also be eaten with a meal)
Any ONE choice from the following list of snack choices:
2 boiled eggs & 2 celery sticks
OR
1 medium apple with peanut butter (1 oz. Of peanut butter)
OR
1 low fat string cheese and a small apple
OR
Protein shake (1 scoop with almond milk - no fruit)
OR
1 medium apple or orange & almonds (1 oz. of almonds)
OR
½ cup 1% cottage cheese with ½ cup berries
OR
½ Cup Greek Yogurt with ½ cup of berries or diced peaches
DRINKS AND SEASONINGS
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Non Calorie Fluids - Tea, coffee, plain water, or mineral water are the only drinks allowed, but they may be taken in any quantity and at all times.
Pop, even diet drinks should be avoided.
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Each day a minimum of 2 litres of water (4 x 500ml bottles) should be consumed. This is important.
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The juice of one lemon daily is allowed for all purposes.
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Apple cider vinegar is allowed. Also is French’s Mustard and Frank’s Red Hot Sauce.
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Sea salt, pepper, vinegar, mustard powder, garlic, sweet basil, parsley, thyme, cilantro, marjoram, etc., may be used for seasoning. All fresh herbs are allowed.
PHASE 2: Maintenance 1 (M1)
Do not attempt this phase of the diet without first reading our Maintenance Guide
This phase lasts 3 weeks and is critical to your success. This is when your body will adjust to its new metabolism rate, which will allow you to maintain your new low weight long term. Follow our detailed LBC Maintenance Guide to chose your foods and food portions.
Do not take Lean Body Canada Diet Supplements during M1: weight yourself daily: and eat from the M1 food list in your kit. To maintain your weight loss your body requires the number of daily calories equal to your BMR + activity level, including 100 to 150 grams of protein. Your BMR has changed since your weight loss so make sure you recalculate.
The most common cause of weight gain in M1 is not eating enough. Don't make the mistake of eating less to lose more weight in M1. Your goal is to stabilize at this new weight.
PHASE 3: Maintenance 2 & Life (M2)
Once your new weight is stabilized for three weeks (M1) and it has been a week since your last Correction Day, you will start M2, which lasts three weeks and is critical to your long-term weight loss.
During M2 you will slowly introduce starches and sugars (higher carb foods) into your diet. You will weight yourself daily and do a Correction Day (a Correction Day is explained in your diet guide) if your weight goes more than two pounds over your LDW (last day you were on the diet weight or Last Day Weight).
Start by incorporating one carb food per day for one week, such as brown rice, peanut butter, whole grain bread, melon, oatmeal, peas or beans.
We highly recommend eating the "Whole Foods Diet" way. For details on Whole Foods click here: EATING THE WHOLE FOODS WAY or refer to our "Diet Documents" section.
The second week of M2 eat two to three carb foods per day (not at the same meal though) such as popcorn, trail mix, cashews, sugar-free ice cream, or lentils.
On week three ease into having two carb foods at the same meal, with up to four carb foods per day. Make sure to always combine them with protein. Try things like juices, corn or yogurt. After M2 you can start a new round of the diet or continue to eat daily calories equal to your BMI + activity level to maintain your weight loss long term.