Before watching the video please fill in the Biological Terrain Assessment.

Week 6 is going back to the same protocol as week 2 and reducing carbs. However, with a couple of small editions to make it easier.

For most people weight loss slows down in the middle weeks of the programme so going back to the protocol you used on week 2 will kick start fast weight loss again.

You will start this week on Monday so keep eating for week 5 until then.

Basically this week its meat, fish and low starch veg only. Although you can have eggs, you can only have them for breakfast. Rest of the meals must be meat with veg, poultry with veg or fish with veg. You can also add in 1 grapefruit per day to any meal or you can have half a grapefruit with one meal and half with another meal. You will be able to find a copy of the allowable food list for this week below.

You MUST eat 5-6 meals per day this week and drink at least 3 litres of water otherwise you will struggle.

This time going through the protocol you can drink herbal tea and you can add lemon and lime to water to give it taste. You just can’t eat fruit except for the 1 grapefruit per day.

Make sure you eat every 2-3 hours without fail. It is also very important to eat lots of veg this week as vegetables contain fibre to help you feel full; however, it is equally important to eat as big a variety of vegetables as possible this week.

Most people struggle this week because they stick to the same vegetables over and over. The more you rotate the vegetables you eat the easier you will find this week and the better the results you will see. Try your best to eat all the different vegetables on your list this week.

For best results and to stop you getting bored of the diet you should also eat a big variety of meat and fish this week. Try eating as many different types as possible so you don’t get sick of the same meals.

I have attached a 7 day sample meal plan to give you some ideas on the variety of foods you should eat this week.

You cannot have fruit whatsoever this week except the 1 grapefruit per day and if you add lemon or lime to water for taste. You also must only eat the vegetables on the allowable food list for this week. The vegetables on the list are lower carb, whereas the vegetables not on the list are higher carb which can slow down fast weight loss this week.

The week you can drink water, water with lemon or lime and you can drink herbal tea. This will make this week easier than on week 2.

Basically this week is meat, fish, veg and water only with eggs only allowed for breakfast and 1 grapefruit per day although you can add herbs and spices to the foods. The foods you eat must be whole natural and fresh and preferably organic

If food isn’t on the list then don’t have it.

This week you will feel great and have stabilised energy if you eat regularly. However, If you don’t eat regularly you will feel rubbish and lack energy. You will feel better without the carbs but you will want them as you’re used to them. The biggest thing you will crave will likely be fruit. Look on the positive of this as now you are craving good foods instead of unhealthy foods.

It is important to remember you are just eating meat and low starch veg only for 7 days. You can add other foods back in next week and you get another treat meal next week so make sure you stick with it for the full 7 days. This along with week 2 is the most important week for the amount of weight you lose as this week most people will lose the biggest amount of weight.

Biological terrain results

Once you have filled in the questionnaire and watched this week’s video you can find out which supplements you can take below in the supplement cheat sheet.

In the sheet are all the supplements, foods and herbal teas which help for each problem you find in the biological terrain analysis. If you would like to take some choose one or two from the list you don’t have to take them all.

You can also carry on taking your supplements from last week if you are using any.  These are Vitamin D, magnesium, zinc, pro biotic, milk thistle, rhodiola rosea and ashwagandha.

So to wrap up the tasks for week 6. Eat meat, fish or poultry with low carb veg only. You should have 5-6 meals per day all week long. You can have herbal teas and add lemon or lime to water. No cocoa this week you can add it back next week.

Don’t forget to fill in your meal planner (you can find this on week 1) on the Thursday before this week’s diet starts so you know exactly what foods you are eating next week and when you are eating them so you can create your shopping list accordingly.

I also want you to carry on filling in your daily EMPOWER Journal (you can find this on week 1) but this week you don’t have to fill in the DCR. This is because you will lack energy this week when you are going through ketosis and you can’t make any changes to this protocol so there is no point filling it in this week.

Don’t forget if you have any questions please ask them in the members only Facebook group.

Get fit, get healthy, get happy.

Your Coach For Life

Shaun McGill