Meal Plan Options for
Anti-Aging and Weight Loss
Author:
Summary:
Do you want to lose weight and look younger at the same time?
This plan has an anti-aging effect by combining a daily fast with eating superfoods.
I list out 3 options in this article: a beginner option, an intermediate option, and an advanced option. Pick one and get started today.
You can pick any option you want. Any and all have massive benefits to both weight loss and anti-aging.
I would love for you to get to the intermediate or advanced options, as they incorporate short-term fasting (which has many health benefits, especially for weight loss and anti-aging). However, do not feel you must do the advanced option in order to achieve results. ALL options will give you amazing results.
1.) Beginners Option: Eat 3x Per Day
This option is a great option to start with if you are not used to short-term fasting or if you typically eat a high-carb foods (which is extremely common for most people).
In this option, we are hitting you with a few different strategies:
- Increasing your antioxidant and nutrient intake via superfoods (either via superfood keto coffee and/or superfood smoothies). This is going to help you in countless ways.
- Reducing your carb intake by replacing some of your carbs with healthy fats. This is going to reduce your hunger / appetite and also train your metabolism to more efficiently use fat as an energy source instead of just carbs. This will result in a better fat burning metabolism.
- Reducing your calories
This option may take 2-3 weeks to adjust to … especially if you are used to eating frequently. As you get used to this meal plan, start eating your breakfast later and your supper earlier. This will squeeze all the calories you eat into a shorter time period – which has weight loss and aging benefits. In addition, it will help prepare you for the Intermediate Option if you choose to advance to that option.
The meal plan for this option is displayed in the image below. You can also print this article by printing the print icon at the top of this article.
2.) Intermediate Option: Eat 2x Per Day
This option could also be called, “the short-term, intermittent fasting” option.
In this option, you will be eating only twice per day during the week instead of three times. By doing so, you end up doing a short-term fast of ~18 hours for each of these days.
As an example, let’s say you choose to eat your two meals at noon and 6pm. This means that all your calories for the day are being consumed within a 6-hour window. The other 18 hours, you are fasting. The shorter the window, the longer your body will be in a fasting state, and the more benefits you will receive.
In the advanced option (discussed later), we are going to pick a couple days where we expand the fasting time period from 18 hours to 24 – 36 hours.
You may struggle with skipping a meal for the first 2-3 weeks because your metabolism is used to getting all its energy from the food you eat. When you skip a meal, you force your metabolism to get its energy from your stored fat.
If your metabolism isn’t used using stored fat as an energy source, then for the first couple weeks – it’s going to get mad at you for not having food to use as its energy source. We call these first few weeks the “fat adaptation period”. Your metabolism will make you feel “hangry” and may lower your energy levels. This feeling will eventually go away. We are going to force your metabolism to re-learn how to use your stored fat as an energy source.
Once your metabolism figured out how to use your own stored fat as an energy source, intermittent fasting becomes easy. This is the point where we call your body, “fat adapted”.
The meal plan for this option is displayed in the image below. You can also print this article by printing the print icon at the top of this article.
I will eat 2 times per day, but some days I’ll have some nuts in-between my meals if I get hungry.
Focus on eating in a 6-8 hour window. You have to find out what works for you.
Let me give you some examples:
Example 1: I used to eat my first meal for lunch around noon and then ate my second meal at 6 pm after work. (This is where the original 6-hour window came from)
Example 2: Then my work scheduled changed, so I changed my meal timing to this:
- 1.) I drink a cup of black coffee at 7:30 AM. I exercise for 30 minutes at 8 AM.
- 2.) I eat my first meal with another cup of coffee. This meal is a superfood smoothie and ½ cup of raw nuts. Sometimes I save the raw nuts for later and eat them around noon. If I need a pick me up I will add a Superfood Keto Coffee or tea here.
- 3.) I eat my last meal around 4 PM. I find that eating my second meal earlier helps me sleep better at night.
I will say this again, you have to find what works for you! The success is in your Daily Routine so make sure your Daily Routine is something you enjoy and works for you.
3.) Advanced Option: Longer Fasting Periods
The intermediate option contained intermediate fasting periods of 18 hours, 4 days per week (Monday – Thursday). In this advanced option, we are going to add 1-2 days per week of a longer fasting period of 24 – 36 hours.
Like the other options, you may struggle for the first couple weeks while you adjust, but it’s gets very easy once you are adjusted.
This option is my favorite because it incorporates several key points:
- A daily fast
- A longer fast, 1-2 days per week
- Superfood Smoothies
- Superfood Keto Coffee
The meal plan for this option is displayed in the image below. You can also print this article by printing the print icon at the top of this article.
I will eat 2 times per day, but some days I’ll have some nuts in-between my meals if I get hungry.
Focus on eating in a 6-8 hour window. You have to find out what works for you.
Let me give you some examples:
Example 1: I used to eat my first meal for lunch around noon and then ate my second meal at 6 pm after work. (This is where the original 6-hour window came from)
Example 2: Then my work scheduled changed, so I changed my meal timing to this:
- 1.) I drink a cup of black coffee at 7:30 AM. I exercise for 30 minutes at 8 AM.
- 2.) I eat my first meal with another cup of coffee. This meal is a superfood smoothie and ½ cup of raw nuts. Sometimes I save the raw nuts for later and eat them around noon. If I need a pick me up I will add a Superfood Keto Coffee or tea here.
- 3.) I eat my last meal around 4 PM. I find that eating my second meal earlier helps me sleep better at night.
I will say this again, you have to find what works for you! The success is in your Daily Routine so make sure your Daily Routine is something you enjoy and works for you.
Additional Resources
Ketogenic Diet Articles:
Do you want to better understand how the ketogenic diet works? We have 2 articles to help you become an expert in keto:
Recipes:
Coffee drinkers: try replacing your entire breakfast with this instead.
Video: How to Make Smoothies to Target Your Health Problems
Here is a video where we will walk you through how to find smoothie recipes that target your specific health problems.
Video: How to Make Coffee with Superfoods + How to Make Superfood Keto Coffee
Coffee lovers: here’s a great way to start making a superfood keto coffee. This replaces your meal and adds a bunch of superfoods to your coffee!
FAQ's
1.) It is beneficial to skip meals
2.) If you are not hungry, don’t eat.
3.) Drinking tea on an empty stomach is easier to do than drinking straight black coffee on an empty stomach.
The Superfood Keto Coffee (click here for recipe) will suppress your appetite and give you superfoods. Superfoods are loaded with anitoxidants and micronutrients that have tons of benefits that typically are missing from ketogenic meals.
I also have you drinking superfood smoothies. They are the best low calorie, high nutrition meals. They are also raw fruits and vegetables, which increase your energy level.
Many times on Saturday and Sunday, I like to have eggs, avocado and coffee for my first meal for more variety. Since they are all low carbs, it keeps me in a ketogenic state until my second meal.
Lots of veggies, healthy fat, and some protein.
Examples:
1.) A large salad with a piece of salmon or tofu
2.) Saute chopped veggies, such as kale or collard greens, tomatoes, onions in coconut oil and then stir in a couple eggs.
Avoid processed foods and non-vegetable carbs at this meal. Berries are ok for desert.
1.) Track your weight on 2 days per week. For instance, weigh yourself every Tuesday and Friday morning.
2.) Track your calorie intake. I use the MyFitness pal app. It is free on my phone. I keep my calories at 10 x my desired weight. For example:
180lbs x 10 = 1800 calories
It is not perfect but rather a guideline
If your weight is not going down, you may need to stop doing open meals.
Try to simply have one free meal on Saturday (instead of having all our Saturday meals be open). Or have a free meal every few weeks instead of every week.
You will be doing both of these each day:
1.) Superfoods slow aging by feeding your cells and protecting against cellular oxidation
2.) Fasting slows aging by protecting your genes
1.) Superfoods promote the good bacteria in your gut, this helps your metabolism
2.) Fasting causes fat loss and you will fast each day for a period of time
3.) You will be in ketosis for a period in each day and this burns fat
4.) Superfoods reduce endotoxins, this helps you stay clean on your insides which helps your metabolism
1.) It focuses on weight loss but also on aging
2.) It helps you look and feel younger
3.) It detoxes you while you lose weight
Intermittent fasting can take a couple weeks to get used to. The first couple weeks can be difficult because your body isn’t “fat adapted”.
“Fat Adapted” is a state where your body is able to adapt to burning your own fat for energy when it doesn’t have food readily available to burn.
Most people who are not used to short-term fasting are not “fat adapted”. This means that when they burn up all the calories from the food they eat, their bodies have a difficult time switching their energy source to stored fat. Because of this, their body’s will crave food – a state many people call “hangry” (a play on words meaning you’re so hungry, you’re angry).
Your first couple weeks of intermittent fasting could involve being “hangry”. This is normal because your body is struggling to switch its energy source over to your fat. But during this couple weeks, you are training your body’s metabolism to do this. After your body learns how to use your own fat for energy, you will no longer experience being “hangry” – and your body is now “fat adapted”.
This is the state we want you in. You have to trust me when I say that the “hangry” state will wear off after a couple of weeks and you will be so grateful to have a fat adapted body that no longer gets hangry when your belly is empty, but instead starts burning your own fat!
Lastly – be smart. If you are feeling light headed, sick, faint, etc. … stop and slow down. Your fat adaption training process is just going to be more difficult, so ease your way in.
Then go back to the prior option. ALL options are great and will accomplish weight loss and anti-aging goals. Lets say you are really struggling with the intermediate option … then go back to the basic option.
If you have not mastered the basic option, the intermediate option may be too difficult for yout. So go back to the basic and master it. When the basic option is very easy for you, only then should you try to advance to the intermediate option.
Testimonials
Uncle Jerry
Uncle Jerry lost 70 lbs in 7 months. It’s been over 2.5 years and he is still going strong!
Uncle Jerry did a smoothie detox his first 4 weeks (only drank superfood smoothies, no food). After that, he followed the “intermediate option”.
“Not Hungry. Lost 13lbs in 1 Month. Increased Energy. No Low Blood Sugar.”
A testimonial from one of our customers who we met at a nutrition conference in Portland. Her daughter is an NTP (Nutritional Therapy Practitioner) and recommended our smoothies to her mom when the smoothie recipes she was making were spiking her blood sugar and making her hungry.
Jerry was told by his doctor that he was about to go on blood pressure medication if he didn’t change what he was doing.
Matt Fitzgerald (co-founder of My Nutrition Advisor) hired Jerry (owner of a print brokerage firm called Smart Spend Media Inc) to print our smoothie Recipe Book. While Jerry was helping get the recipe book production-ready for print, he started taking the advice of the book and made his first superfood smoothie. In just 6-8 weeks, Jerry lost 25 lbs and lowered his blood pressure. His doctor visit after that went excellent and no blood pressure was prescribed!
Oasis to Zen Spa Owner, Cheri Petroni
“I lost 50 lbs, skin cleared up, and got off anti-depressents, just by using superfood smoothies.”
“These Recipes fixed by Hypothyroid”
“My hypothyroid was so bad that I would go to my car and sleep when I had a break at work. I was a cheerleader for many years including all through high school and for a professional team. I have had such low energy and weight gain the last few years that I had to give up cheer-leading.”
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