Note – GF with an asterisk (GF*) means that the recipe is gluten free, but you should watch out for sauces, dressings, and extracts (some vanilla extracts are not gluten free, as well as salad dressings etc.) Also, when using oats, make sure they are GF oats!
blast off your weight with this diet. how it works is that the diet takes place over a period of 7 days (6 of which are dieting days and the 7th is a reserve day which i’ll cover in more detail below!) and each day we countdown our calorie intake by 100 calories until we reach 0 calories and we ‘blast off’ with a fast! Obviously like any diet the end results may differ due to everyone being different so don’t @ me if your results differ but when I did one cycle (6 days) I lost about 10lbs (approx 4.5kgs).
I find this so much easier than the 2,4,6,8 diet or the other diets where day 1 is the lowest amount of calories and it increases during the designated period. By starting with the highest amount of calories that you will consume and the slow decrease over the period of a week makes the diet easier to get into as you can ease yourself in and those early days are critical because that is usually when we give up because it seems too hard.
🔥 RULES 🔥
No going above the daily calorie limit
if you do go above the calorie limit then you have to take however many calories that you went over off the next day
no binging and purging (please don’t)
spitting and chewing is allowed, but stay safe, please.
there are no specific foods you can and can’t eat, just ensure that it doesn’t go over the daily limit
drink 8 big glasses of water each day (2Litres at least)
drink at least 2 cups of green tea each day
try your hardest to get enough sleep so that you can lose the weight quicker
if you mess up there is always tomorrow! I know its hard to not beat yourself up when you mess up (I do it too) but we’re only humans, and you are beautiful!
weigh in every 1-2 days and record your progress.
when fasting please be safe and keep it to 24 hours but if you feel up to it then you can extend your fast over to day 7 (but NO LONGER than that)
at any time during this entire process if you feel unsafe then I’d recommend sucking on a throat lozenge for blood sugar or having a some sodium – drinking loaded zero really helps me and is only 12 calories for a litre but gives you the electrolytes you’d get from roughly 2 gatorades.
🚀 FOR THE DIET… 🚀
Day One: 500 Calories
50 Sit-ups
50 Bicycle Crunches
60 side leg lefts (each side)
70 lying down squats
80 hip raises
90 Waist widdlers
60 second plank
2X30 minute walks – or alternatively 12,000 steps
Day Two: 400 Calories
60 Sit-ups
50 bicycle crunches
70 side leg lefts (each side)
80 lying down squats
85 hip raises
95 Waist widdlers
65 second plank
2X35 minute walks – or alternatively 12,000 steps
Day Three: 300 Calories
70 Sit-ups
50 bicycle crunches
80 side leg lefts (each side)
85 lying down squats
90 hip raises
100 Waist widdlers
70 second plank
2X40 minute walks – or alternatively 12,000 steps
Day Four: 200 Calories
80 Sit-ups
50 bicycle crunches
90 side leg lefts (each side)
95 lying down squats
95 hip raises
100 Waist widdlers
75 second plank
2X45 minute walks – or alternatively 12,000 steps
Day Five: 100 Calories
90 Sit-ups
50 bicycle crunches
100 side leg lefts (each side)
100 lying down squats
100 hip raises
100 Waist widdlers
80 second plank
2X50 minute walks – or alternatively 12,000 steps
Day Six: 0 Calories (fast)
Don’t do any of the exercises that you would do on the other days of the diet. We want you to be beautiful and safe, not over exhausted and passed out. Although if you want to stay moving then you can do 30 Side leg lifts (each side)
Day Seven: RESERVE DAY
I put Day 7 into the cycle for the situation if there is no possible ways for you to avoid having to face your fear. This might be because someone’s birthday is approaching or a special occasion is coming up. If not, then this is your REST DAY. Take a break from the diet on this day and get yourself ready to start back at Day One (if you wish to follow the cycle again)
If you have any questions, don’t be afraid to ask! my messages are always open! i’m not pro anything just trying to cope so if you don’t like what you see block don’t report. If you want to follow this diet then make sure you tag @thenewerclientele (me) in your progress posts and if you want to share this diet plan with anyone or make any changes then make sure that give me credit and share any alterations that you have made with me because I’d be really interested to see what changes you have made!!
I wish you all the best of luck with this diet and I hope that it can bring you joy in some shape or form. You all deserve to recover and you’re all so beautiful but I know that we all have our targets and that this is a really shitty time for all of us.
Please, please, please stay safe and if you feel like you are in danger at any point during blast off then stop immediately and nourish yourself with something safe.
make sure you follow @thenewerclientele for more updates, thinspo, diets and safe recipes.
– J
This seems hella dangerous and messed up but desperate times call for desperate means ://
Use the vegan/vegetarian/lactose intolerant/etc. excuse.
Talk ALOT. Keep asking them questions to divert attention away from you.
Tell them you ate a large breakfast/lunch and you’re trying to make up for it by eating light.
If they ask if you’re starving yourself, laugh and deny the crap out of it. “You should’ve seen me inhaling those donuts last night. There’s NO WAY I’d be able to starve myself, of all people.”
Say you’re on a diet and how you’ve been failing it for the past 3 days. Make sure you complain about how hard it is.
Act like you’re OBSESSED with food. Talk about that one dish you’ve been craving from your favorite restaurant. Go into detail. Make them believe you love food more than life. (This one’s the most effective for me).
Post pictures of food (that you won’t be eating) on Snapchat.
Tell them you ordered a soup/salad because you’re broke and it’s the cheapest thing on the menu.
Pretend you’re fasting for religious reasons.
If they ask how you lost weight: smaller portions and no eating past 6.
When they ask, tell people you weigh 5 or 10 pounds more than your actual weight.
If you’re losing weight quickly, wear baggier clothes for a while so they think the weight loss happened gradually.
*obviously different excuses work with different people. These are just some things that work for me personally. As always, stay safe lovelies ❤️
enjoy this masterlist of healthy low-calorie alternatives to the foods you crave. you don’t have to deprive yourself of tasty treats anymore! if you want to see more posts like this, please like or request a post! now let’s get to the good stuff…
1) Squats (duh)
2) Leg lifts (laying down or standing)
3) Lunges
4) Russian twists
5) Toe touches (sitting or standing)
6) Side leg lifts
7) Wall sits
8) Push-ups
9) Jog in place (lightly!)
10) Planks
11) Lumberjack swings (opposite arm to knee)
12) Crunches + Sit ups
13) Butt kicks
14) Knee pulls aka slower version of high knees
15) Slow mountain climbers
Reach out to me if you need any specific advise…I will always respond💕
iced coffee with skim milk (dunkin donuts) – 70 cals
iced coffee with classic syrup (starbucks)- 80 cals
cappuccino (dunkin donuts) – 80 cals
caramel frappuccino light blended coffee (starbucks) – 100 cals (this means you save 200 cals if you ask for a light, non fat version!)
caramel macchiato (no fat, starbucks) – 140 cals
frozen foods
one cup winter vegetable mix – 25 cals
one cup broccoli, cauliflower carrot mix – 25 cals
one cup tuscan style veggies – 25 cals
¾ cup whole green beans – 25 cals
¾ cup whole green beans – 25 cals
••••••••••••••••••••••••••••••••••••••••••
DISCLAIMER: i am not pro ed, and do not support it. if you’re in these tags simply because you want an eating disorder or think you’re developing one, seek help immediately.
national eating disorders association helpline : 1-800-931-2237
—————
i will add more foods later on, or feel free to add your own favorite low calorie food!
I personally recommend these for when you’re doing a water fast, because they give you the energy you need to carry on with your day!❄️
Flushes out toxins in your system!💦
Fills up your stomach so you dont binge!🌊
Naturally helps your body release fat!💧
Keeps you energized through the day!🌧
Tastes super good, way better than regular water!❄️
Clears skin!💦
Prevents Digestive Issues, Bloating, and Weakness!🌊
Recipes I personally use regularly!
Lemon Cucumber-
Take your water bottle, slice up about 1/3 of a lemon and 1/3-½ of a cucumber and put them in your bottle, fill it up with water + ice and be on with your day! OR I recommend putting it in the fridge overnight so it’s Crisp™
Health Benefits of this one:
Lemons have a lot of Vitamin C, which is a natural antioxidant!🍋
Lemons help reduce + prevent acne!🍋
Cucumber suppirts healthy skin!🥒
Cucumbers help your body flush out toxins!🥒
Cucumbers are high in Pantothenic acid and B-5 which have been used to fight acne!🥒
If you have cucumber slices in your water and you get hungry, you honestly have a snack!🥒
Mint + Raspberry + Strawberry
Add a couple (2-3) mint leaves, about ½ C raspberries, and ½ C cut up strawberries to a bottle. Fill it up with Water and Ice and get goin! You can do this the night before like the Lemon Cucumber one, but I find that this one’s better the morning of.
Health Benefits:
Mint aids in digestion!🍃
Mint helps with Nausea, Headaches, and Weight Loss!🍃
Mint helps to Treat Acne, Tone your Skin, Rejuvinate your Skin, and Reduce Aging!🍃
Raspberries, like Lemons, contain Vitamin C which is a natural antioxidant!🍇(no raspberry emoji >:()
Raspberries contain Quercetin and gallic acid which fight cancer and heart disease!🍇
Raspberries are high in Ellagic Acid, which has anti inflammatory properties!🍇
Strawberries are full of Antioxidants!🍓
Strawberries lower blood pressure!🍓
Strawberries are sodium, cholesterol, and FAT free!🍓
Strawberries promote weight loss!🍓
Some Recipes That Sound Really Good and I Plan to Try!
Apple Cinnamon
Slice one apple, take out the seeds, and put it in your bottle. Add one stick of cinnamon (Powdered cinnamon isn’t recommended so this isnt a very cost friendly one im sorry) and fill up your bottle! Yummie!!
Health Benefits include:
Apples reduce the risk of cancer!🍏
Apples are full of antioxidants!🍏
Cinnamon is also full of antioxidants!🍎
Cinnamon helps to protect brain function!!🍎
Cinnamon is a natural breath freshener!🍎
Watermelon and Strawberry!(And Mint!)
Add 1 cup (or more) of Diced Watermelon to your bottle. Add ½ cup of sliced strawberries and 2-3 leaves of mint! Top it off with water and you’re golden!
Watermelon lowers blood pressure!🍉
Watermelon helps to relieve muscle soreness, so this is a good one if you exercise regularly!🍉
Watermelon contains collagen, which hydrates skin and strengthens hair!🍉
Watermelon aids in Digestion!🍉
Strawberries are full of Antioxidants!🍓
Strawberries lower blood pressure!🍓
Strawberries are sodium, cholesterol, and FAT free!🍓
Strawberries promote weight loss!🍓
Mint aids in digestion!🍃
Mint helps with Nausea, Headaches, and Weight Loss!🍃
Mint helps to Treat Acne, Tone your Skin, Rejuvinate your Skin, and Reduce Aging!🍃
Mango Ginger
Add 1 cup fresh or frozen(recommended) to your bottle. peel and slice ½-1 inch of ginger root and add it to your bottle! Fill ‘er up!
Mangos boost metabolism!!!🍠(yeah i know that’s a yam sOrry)
Mangos aid in digestion!🍠
Mangos help to clear skin!🍠
Ginger helps prevent nausea!🥔(i knOw its a potato but its still a root veg)
Ginger can reduce muscle soreness! another great one for those who exercise!🥔
Slice up about ½ an orange and put it in your cup, the other half can be for breakfast! Add about 1 C lightly crushed raspberries to your bottle. You know what to do next!
Oranges help fight skin damage caused by sun and pollution!🍊
Oranges help prevent cancer!🍊
Oranges help protect your vision!🍊
Raspberries, like Lemons, contain Vitamin C which is a natural antioxidant!🍇
Raspberries contain Quercetin and gallic acid which fight cancer and heart disease!🍇
Raspberries are high in Ellagic Acid, which has anti inflammatory properties!🍇
pain-lies-inside 