This week you will be eating 4 meals per day for your metabolism burning type (you can have up to 2 BCAA as well), having 1 cheat meal and doing a 24 hour fast. Please see the allowable food list for your metabolism burning type on week 3.

If you haven’t been losing as much weight the weeks you have been eating for your burner type then eat a little less carbs. This means decreasing the amount of carbs you eat by a couple of bites. Everyone is different so you need to find the amount which helps you lose weight. The number of bites recommended is a starting guide from which you can work from to find what works for your individual body. It is not the number which is set in stone and you must follow even if it’s not working for you.

Your cheat meal and 24 hour fast can be done any time this week; however, the 24 hour fast must come straight after your cheat meal.

Your cheat meal must be the last meal you have before your fast and I would recommend having it at 7pm or 8pm. When you finish your cheat meal you will fast for 24 hours till 7pm or 8pm the following evening. The following evening when you do eat after your fast you must make sure you only have 1 meal and that it is small and doesn’t contain much carbs. Ideally it would be meat and veg only or you can eat for your metabolism burner type, however, although you might crave carbs you must make sure not to eat anymore than you need for your burner type. It is also very important you don’t eat a massive portion at this meal. Keeping the meal low in carbs and small will ensure you don’t store any of it as fat.

When having your cheat meal, eat whatever you want, but don’t overdo the amount you eat. It is important to eat more food than usual and eat something you have been craving but do it in moderation. Don’t go out and eat 3 takeaways, 2 chocolate bars and a big bowl of ice cream just because it’s a cheat meal. Be sensible with the cheat meal but at the same time make sure you enjoy it and make sure it’s something you have been craving.

When doing your fast you must drink more water than normal. Try drinking a minimum of 4 litres the day of your fast. The more you drink the better. You can also have herbal tea or Branch Chain Amino Acids spread out throughout the day on your fast but please make sure you don’t have any more than 6 in total. Apart from those you can’t have any other food or drink on your fast day which includes no cocoa. You can however still take your supplements on the fast day.

You should also make sure you do your 24 fast on a day when you’re busy so you’re not thinking about food. You will actually find the fast day pretty easy compared to what you think. Don’t forget though if you start to feel ill during the fast then eat. It is not meant to be punishment and make you feel ill. If you just feel hungry that’s not a problem as the feeling of hunger will go away so carry on with the fast, but if you actually feel ill and faint then please eat.

So that’s everything for week 7. Eat for your metabolism burning type, eat 4 meals per day, continue taking the supplements and eating any foods which help with the problems you found in the biological terrain assessment, have a cheat meal followed by a 24 hour fast, during the fast you may have herbal tea and branch chain amino acids only and make sure you drink lots of water especially during the fast.

Also 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) and your DCR (you can find this on week 3) after meals to help keep your mind on your goal and to help keep track of what you’re eating so you can make changes to your meals if the foods you are eating aren’t working for you.

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

Good luck.

Keep up the great work 🙂

Get fit, get healthy, get happy.

Your Coach For Life

Shaun McGill