Burn Phase I Diet for Men
Burn Phase One is a very low-calorie diet plan (about 1,050 calories per day) that significantly limits the intake of calories, carbohydrates, and fat. This is a temporary diet designed to kick-start rapid fat loss. The idea is to reduce calories to the lowest possible threshold while still eating enough protein to preserve lean muscle mass and taking in enough key micronutrients to avoid deficiency.
On Burn One, you will eat very small meals every 2–3 hours. This program should only be used for up to eight weeks before transitioning back to a sustainable long-term GRx diet. The medications and supplements accompanying this diet are designed to suppress feelings of hunger and further stimulate fat loss. We don’t recommend that you undertake this program without supportive medications.
You must eat every 2–3 hours. Alternate between a meal or snack every time you eat. Don’t skip any of your meals or snacks! Small, frequent feedings will keep your metabolism running and prevent you from getting too hungry.
• 6 oz of lean protein (about the size of your palm) such as chicken, lean beef, turkey, pork loin, or seafood.
• Several servings of raw, steamed, or lightly cooked vegetables.
• Eat 3–4 of these meals per day.
• You can have anything you want for your snacks as long as you don’t exceed 100 calories. Portion control is key.
• Eat fat and protein for your snacks after 6:00 pm. Avoiding carbohydrates at night prevents overeating.
• Eat as many non-starchy vegetables as you want. These don’t count towards your 100 calories.
• Eat 3 of these snacks per day.
Meal 1 — 6 oz of lean protein with vegetables
Snack 1 — 100 flexible calories with vegetables
Meal 2 — 6 oz of lean protein with vegetables
Snack 2 — 100 flexible calories with vegetables
Meal 3 — 6 oz of lean protein with vegetables
Snack 3 — 100 flexible calories with vegetables
*Meal 4 — If you’re up late, add a fourth meal of 6 oz of lean protein with vegetables
What foods can I eat for meals?
Eat as much as you want of these vegetables—preferably organic. These vegetables provide critical vitamins, minerals, and fiber while helping you to feel full.
• Brussels sprouts
• Bok choy
• Napa cabbage
• Chinese cabbage
• Swiss chard
• Raw sauerkraut
• Carrot greens
• Daikon radishes
• Hearts of palm
• Leafy greens
• Dandelion greens
• Butter lettuce
• Mustard greens
• Sea vegetables
• Bell peppers
Choose 90% lean cuts of the following meats—preferably pasture-raised and grass-fed.
• Red meat (beef, bison, lamb, elk)
• Egg whites
Fish and Shellfish
• Hawaiian fish
After four weeks on this program, we want you to enjoy a complete refeed meal. For your complete refeed, take 2 hours to eat whatever you want. Indulge and enjoy—you’ve earned it! By introducing a refeed meal every four weeks, you increase leptin levels, keeping your body’s fat-burning process working more efficiently. This will also help to reduce hunger drive and cravings. Mark this down on your calendar and use it as a motivational checkpoint.
Drink half your body weight in ounces per day. For example, if you are 200 pounds, you should drink 100 ounces of water a day. Increasing water intake burns additional calories by boosting your resting metabolism. Water consumption also acts as a natural appetite suppressant. When the stomach senses that it is full, it sends signals to the brain to stop eating.
Non-exercise activity thermogenesis (NEAT) includes the calories expended outside of exercise, eating, and sleeping. Simple tasks such as walking or standing at work help us expend additional calories. Both weight loss and weight maintenance can be made easier by increasing daily NEAT. Try to accumulate 10,000 steps each day by taking brisk 10-minute walks after breakfast, lunch, and dinner.
What should I do if I’m not losing weight?
Switch to our Lectin-Free Plant-Based diet if you don’t notice significant weight loss after 2–weeks.