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In the late summer of 2021 an internet-based diet program seemed to appear out of nowhere. Advertised incessantly via Google contextual ads, the program was initially called Weight Loss 4 Idiots, but this year changed to Fat Loss 4 Idiots.
Fat Loss 4 Idiots 11 day diet food is made up of lean proteins, fruit and vegetables, and the sources of fat come from whole foods (such as cottage cheese or eggs). There are some starchy carbohydrates (such as oats and pasta).
The day is divided into 4 meals that should be eaten at a minimum of 2 1/2 hours apart. There is no calorie or carb counting, no limit on portion size.
Calorie Shifting
The 11 Day Diet believes it isn’t calories that make people fat, but the wrong calories. They say that dieters must shift to eating the right kind of calories. They call this calorie shifting.
They say that certain foods interfere with the correct hormone levels that keep the metabolism running and fat burning. By shifting calories to the right foods, dieters can correct their hormone imbalances.
Nutritional Breakdown
It is difficult to obtain an exact caloric breakdown because meal sizes are based around eating short of being full.
An analysis of a typical days meal indicates the diet is high in protein, low in fat, and with reduced carbohydrates. However all the foods listed are good choices.
11 Day Diet for Weight Loss?
Fat Loss for Idiots claims 9 pounds lost every 11 days. However this is very unlikely (and unsafe). This weight loss is often possible during an induction (typically a phase where you drop out starchy carbs).
The weight lost is a mixture of water and fat (and possibly muscle). This kind of weight loss would be difficult to sustain, and would almost certainly be accompanied by a drop in metabolism. The DIET RULES and the FOOD PREP instructions are shown at end of diet, please be sure and read them.
This is the full 11 plan, plus the diet rules:
DAY #1
Meal #1:
For Meal #1 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Hard Boiled Eggs
-Cashews
-Fruit Salad Dessert
Meal #2:
For Meal #2 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Turkey Slices
-Tuna Salad Plate
-Fresh Grapes
Meal #3:
For Meal #3 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Ham Slices
-Chicken
Meal #4:
For Meal #4 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Bacon Strips
-Scrambled Eggs
-Frozen Yogurt Dessert
DAY #2
Today is a day of FRUIT ONLY for 3 meals — plus a DELI-MEAT Sandwich for 1 meal. This means that 3 meals must consist of only FRESH FRUIT and nothing else, and 1 meal must consist of just a sandwich (as shown below).
Meal #1
For Meal #1 you must eat a DELI MEAT SANDWICH. This Sandwich must be made from the below ingredients only:
-2 Pieces of bread. This means REGULAR-sized sandwich bread (normal sliced bread).
-Any deli style MEAT (such as roast beef, ham, pastrami, turkey, or any other deli meat).
-Lettuce, Tomatoes, and Onions are OPTIONAL.
You don’t have to use these condiments, they are optional.
Meal #2, Meal #3 and Meal #4 are explained BELOW:
For Meal #2, Meal #3 and Meal #4 you must eat FRESH FRUIT chosen from the below list only:
-Oranges
-Pears
-Apples
-Grapes
-Peaches
-Plums
-Strawberries
-Kiwis
-Grapefruit
All fruit must be fresh fruit, and you may eat as many of these fruits as you wish per meal. There is NO LIMIT on portions either.
DAY #3
Meal #1:
For Meal #1 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Regular Cheese Slices
-Sausage Links
Meal #2:
For Meal #2 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Hard Boiled Eggs
-Cashews
-Garden Salad
Meal #3:
For Meal #3 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Turkey Slices
-Tuna Salad Plate
Meal #4:
For Meal #4 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Ham Slices
-Chicken
-Bowl of Oatmeal
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DAY #4
Meal #1:
For Meal #1 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Bacon Strips
-Scrambled Eggs
Meal #2:
For Meal #2 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Fresh Strawberries
-Bowl of Baked Beans
Meal #3:
For Meal #3 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Regular Cheese Slices
-Sausage Links
Meal #4:
For Meal #4 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Hard Boiled Eggs
-Cashews
DAY #5
Meal #1:
For Meal #1 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Turkey Slices
-Tuna Salad Plate
Meal #2:
For Meal #2 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Ham Slices
-Chicken
Meal #3:
For Meal #3 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Bowl of Green Vegetables
-Fresh Oranges
Meal #4:
For Meal #4 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Bacon Strips
-Scrambled Eggs
DAY #6
Meal #1:
For Meal #1 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Regular Cheese Slices
-Sausage Links
Meal #2:
For Meal #2 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Fresh Grapefruit
-Fresh Apples
Meal #3:
For Meal #3 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Hard Boiled Eggs
-Cashews
Meal #4:
For Meal #4 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Turkey Slices
-Tuna Salad Plate
DAY #7
Meal #1:
For Meal #1 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Ham Slices
-Chicken
Meal #2:
For Meal #2 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Bacon Strips
-Scrambled Eggs
Meal #3:
For Meal #3 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Regular Cheese Slices
-Sausage Links
-Fruit Salad Dessert
Meal #4:
For Meal #4 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Hard Boiled Eggs
-Cashews
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DAY #8
Today is a day of VEGETABLES AND SALAD ONLY. This means that all 4 meals for this day must consist of only VEGETABLES or SALAD and nothing else. You’ll be eating 4 meals (just like other days), but you must choose foods from the below list only:
-Lettuce
-Tomatoes
-Cucumbers
-Green Beans
-Onions
-Celery
-Carrots
-Pinto Beans
-Sprouts
Spinach
-Broccoli
-Zucchini
-Squash
-Peppers
You may top each meal with only ONE of the following 2 items (but not both): 1 ounce of Grated Cheese (or) 3 tablespoons of Low-Calorie Salad Dressing
DAY #9
Meal #1:
For Meal #1 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Turkey Slices
-Tuna Salad Plate
Meal #2:
For Meal #2 you may eat any combination of the below foods that you wish(you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Ham Slices
-Chicken
Meal #3:
For Meal #3 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Fresh Grapes
-Frozen Yogurt Dessert
Meal #4:
For Meal #4 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Bacon Strips
-Scrambled Eggs
DAY #10
Meal #1:
For Meal #1 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you). There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Regular Cheese Slices
-Sausage Links
Meal #2:
For Meal #2 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Garden Salad
-Bowl of Oatmeal
Meal #3:
For Meal #3 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Fresh Strawberries
-Bowl of Baked Beans
Meal #4:
For Meal #4 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Hard Boiled Eggs
-Cashews
DAY #11
Meal #1:
For Meal #1 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Bowl of Green Vegetables
-Fresh Oranges
Meal #2:
For Meal #2 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Turkey Slices
-Tuna Salad Plate
Meal #3:
For Meal #3 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Fresh Grapefruit
-Fresh Apples
Meal #4:
For Meal #4 you may eat any combination of the below foods that you wish (you may eat all or just 1 of the below foods, it’s up to you).
There are NO LIMITS ON PORTIONS (you get to choose how much to eat —- but please remember that you must eat portions small enough so that you never feel “full”, that’s the only rule).
-Fruit Salad Dessert
-Fresh Grapes
ALLOWABLE DRINKS BELOW:
-Any Diet Soda
-Iced Tea with Lemon
-Coffee (must have less than 10 calories per glass)
-Water
-ANY Low-Calorie Drink (with less than 10 calories per glass)
These drinks may be consumed as often as you like each day, with no limit.
ALLOWABLE CONDIMENTS BELOW:
These condiments may be used on ANY meal:
-Lemon Juice
-Ketchup
-Barbecue Sauce
-Salsa
-Pepper
-Mustard
-Seasoning Salts
-No other condiments are allowed on any meal.
-Eating other condiments/sauces can slow down weight loss.
DIET RULES:
The Diet Rules are fairly simple.
First, you may eat your 4 Daily Meals in ANY ORDER. This means that you don’t have to eat MEAL #1 first and MEAL #4 last each day. For example, if you want to eat Meal #3 for breakfast then you can, or if you want to eat Meal #1 for dinner then you can… You must eat all 4 meals on the day they are scheduled though —- but you may eat them in ANY ORDER.
Here are the rest of the simple rules:
-You will follow this 11 Day menu, and at the end of the 11 Days you may take 3 “Cheat Days” where you can eat ANYTHING YOU WANT for 3 straight days.
-Then, after that 3 day period you may GENERATE A NEW 11 DAY MENU.
-The new menu will shift foods around differently throughout the 11 Day period, and thus your calories will be shifted around as we mentioned on our web site. However, you will be allowed to choose many of the same foods if you wish. Remember that the Diet Generator shifts the “calories” around every 11 Days (by assigning the foods in a different manner every 11 Days), but the overall foods chosen may be the same every 11 Days — if you want (or they may be different if you like).
FOOD PREPARATION INSTRUCTIONS are below. Please prepare all meals according to the food prep directions shown below.
-Hard Boiled Eggs.This means normal Hard-Boiled Eggs.
-Cashews. You may have regular Cashews, either salted or unsalted.
-Fruit Salad Dessert. You can prepare this Fruit Salad Dessert by mixing up the following ingredients: Cool Whip Topping, Kiwi Fruit, Watermelon ,Cantaloupe, Pineapples, Apples, Pears, Strawberries, Grapes, Peaches, Bananas, Plums.
-Turkey Slices.This means slices of deli-style Turkey meat.
-Tuna Salad Plate.You may prepare your Tuna Salad with any of the following: low fat mayo,
mustard, lettuce, onions, or tomatoes.
-Fresh Grapes. This means regular Fresh Grapes.
-Ham Slices. This means regular deli-style Ham slices, either full-fat or low-fat.
-Chicken.This means normally prepared chicken, skinless and non breaded.
-Bacon Strips.This means normal Bacon strips.
-Scrambled Eggs. This means regular Scrambled Eggs, cooked in oil or butter in a pan.
-Frozen Yogurt Dessert. This means normal Frozen Yogurt Dessert, the kind which looks like ice cream
(but no toppings are allowed).
-Regular Cheese Slices.This means slices of ANY type of cheese, both full-fat or low-fat is allowed.
-Sausage Links. This means normal Sausage links.
-Garden Salad. This means a Salad made with vegetables only (potatoes and corn not allowed) — and you may have 3 tablespoons of Low Cal Salad Dressing only Bowl of Oatmeal. This means a bowl of instant/flavored oatmeal — it can be flavored oatmeal, but no extra sugar is allowed.
-Fresh Strawberries. This means regular FRESH Strawberries.
-Baked Beans. This means a bowl of regular Baked Beans.
-Bowl of Green Vegetables.This means a bowl of any vegetables which are Green in color.
-Fresh Oranges. This means regular FRESH Oranges.
-Fresh Grapefruit. This means Fresh Grapefruit.
-Fresh Apples. This means regular FRESH Apples.
-Deli Meat Sandwich. This means a Sandwich made with the following ingredients only: 2 normal slices of bread, plus ANY deli-style meat of your choosing (such as ham, pastrami, roast beef, turkey, etc.). *You may optionally add lettuce, tomatoes, or onions if you like (these extra veggies are optional). You may also add mustard, ketchup and any other condiment shown in the ALLOWED CONDIMENTS LIST for this diet!
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