If you haven’t done so already, please go and take your before photo and your starting measurements and make sure you keep them somewhere safe so you can compare your results at the end of the programme. It is very important you do this before starting the plan. After you have done this you are ready to get started on your 8 week life transformation journey.

Week 1 is all about detoxing the body and stocking up your vitamin and mineral bank account. The faster you detox and the faster you replenish your vitamin and mineral stores the faster you will lose weight.

This week you will only be eating fresh whole natural foods which are preferably organic. Bellow you will find an allowable food list of the foods you are allowed this week. You must make sure everything you eat is fresh and doesn’t contain any additives or preservatives. You will also find below guidelines on cooking preparation so you know how to cook and prepare your foods properly.

I have also created you some basic sample meals for this week. At the start of the diet it is best to keep the diet simple. As you get used to the diet over the weeks you can begin to make more complicated meals but to start off with, you’re best keeping your meals simple.

You will also find below a list of the sneaky weight loss tricks I discussed in the video. Use as many of them as possible throughout the 8 week programme to speed up your results. They won’t help you lose weight alone but following them all on top of the plan could help you lose an extra half a stone by the end of the 8 weeks. As Tesco would say, ‘Every Little Helps’.

Probably the most important part of this diet is preparation. You will hear me go on about preparation regularly in the videos because it is so important. The saying if you fail to plan your planning to fail definitely rings true with this programme. If you don’t take the time to prepare your meals in advance then you will definitely struggle with the diet.

To help you to plan your meals, below you will find a 7 day meal planner. Every Thursday you should fill in this planner with the coming week’s meals. After you have created your 7 day meal plan you can then create yourself a shopping list. Remember for best results you want to eat fresh foods so you should go shopping 2 or 3 times each week. By planning your meals in advance and creating a shopping list it will save you money on buying foods you don’t eat and buying too much food.

Creating your 7 day meal plan every Thursday really is the difference between success and failure with this programme. Those who create their meal plans each week have found the diet easy as they know exactly what they are eating and when and they never let themselves get in situations where they are hungry and don’t have good foods with them. Those who haven’t planned their meals in advance have struggled as they often find themselves hungry and don’t have any good foods they can eat quickly which has left them relying on their willpower.

The final document below is your EMPOWER Journal. The EMPOWER Journal is great for keeping you on track. It helps remind you of your goals as well as keeps track of everything you eat and drink. It is very important to fill in this journal every single day of the 8 week programme. If for any reason you don’t lose weight then by filling in your journal daily I will be able to see exactly why you haven’t lost weight.

The power of this journal on keeping you on track is unbelievable if you use it. I have found people who use this journal see far better results than those who don’t and they find the programme far easier to stick to as they are kept highly motivated.

If a food isn’t on the week 1 allowable food list then you can’t have it.

You should be eating 5-6 meals per day which means eating every 2-4 hours.

You must have protein (meat, Fish, Poultry) at every main meal. For best results eat protein as part of every snack as well but it’s not essential this week, however, you will see better results if you do eat protein with every snack.

The only drinks you can have this week are water and herbal tea. Water must be purified water or bottled water rather than tap water.

Eat as many good foods as possible this week. Eat lots of variety to make sure you get lots of different vitamins and minerals.

You must eat lots of varieties of fruit and veg this week. The more different types the better as we are restocking your vitamin and mineral levels. The more fruit and veg you eat this week and the bigger the variety the better the results you will see overall. This is because you will be starting the programme with a more balanced level of vitamins and minerals.

Foods you eat MUST be whole natural foods. They must not have any chemicals added to them or be processed. For best results eat organic but if you can’t afford organic then don’t worry just make sure they are whole natural and fresh foods.

Do not add sauces to the foods unless you make homemade sauces with fresh whole natural foods. You can add herbs and spices but no artificial sauces. This includes no soy sauce.

Make sure you have enough food bought to start on Monday. You may also need to go buy some plastic boxes to take food to work with you. Buy two or 3 boxes as you may need to take more than 1 meal with you to work as some weeks you are eating 5-6 meals per day.

The most important thing is to be prepared. Cooking your meals in advance or cooking a few meals at a time will make the programme far easier and will mean you are less likely to cheat on your diet.

If you haven’t done so already please go and join our private members Facebook group. In the group you can ask us questions about the programme and you can help keep each other motivated throughout the programme.

Remember this diet is just 8 weeks; it is a tiny part of your life to transform your body. Make sure you give the programme 100% effort. You may need to make a few sacrifices such as missing a few nights out with friends; however, these small sacrifices will be worth it for the end results. Your friends will still be there in 8 weeks and you can still go out in 8 weeks,however, during the programme try your best not to put yourself in a position where you may cheat on your diet.

Thank you again for taking part in the 8 Week Lose Weight Fast Academy and allowing me the pleasure of helping you transform your body.

Get fit, get healthy, get happy.

Your Coach For Life

Shaun McGill