Burn Phase II Diet for Men
Burn Phase Two is a low-calorie diet (about 1,350 calories per day) that moderately limits the intake of calories, carbohydrates, and fat. This is a sustainable lifestyle approach for long-term weight loss success. The idea is to moderately reduce calories while creating flexibility for you to enjoy your life.
On Burn Two, you will eat small meals every 2–3 hours. The medications and supplements accompanying this diet are designed to stimulate continued fat loss. Do not consume any food or beverages other than low-calorie coffee and water for 2 hours after taking AOD 9604 first thing in the morning.
You must eat every 2–3 hours after completing your 2 hour morning fast. Alternate between a meal and snack every time that you eat. To prevent yourself from getting too hungry, make sure you don’t skip any of your meals or snacks! Small frequent feedings will keep your metabolism running. The calories for the snacks are doubled from Burn One.
• 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 200 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 — 200 flexible calories with vegetables
Meal 2 — 6 oz of lean protein with vegetables
Snack 2 — 200 flexible calories with vegetables
Meal 3 — 6 oz of lean protein with vegetables
Snack 3 — 200 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 two weeks on this program, we want you to enjoy a controlled refeed meal. For your controlled refeed, have one of your favorite meals. Indulge, but don’t go too crazy. Save that for the complete refeed in two weeks.
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 refeed meals every few 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.