Congratulations on making it to the last week. I am sure you can see massive changes in your body, but it’s not over just yet. We have 1 more week to lose even more weight and after the programme has finished I hope you carry on losing weight if you have more to lose or if you’re happy with your weight then you maintain your results by following our maintenance plan.

This week you will be eating 2 meals per day for your metabolism burning type (you can have up to 4 BCAA as well), having 1 cheat meal and doing a 36 hour fast. Please make sure to check the allowable food list for your metabolism burning type on week 3.

Your cheat meal and 36 hour fast can be done anytime this week, however, the 36 hour fast must come straight after your cheat meal. I would recommend doing the fast near the start of the week in order to let the fat loss effects take place before your final weigh in and taking your after photos next Sunday. Don’t forget to email your before and after photos to shaun@loseweightfastacademy.com and I will add your transformation to the Lose Weight Fast Academy hall of fame. It would also be great if you could write a short testimonial of how you have found the programme and how the Lose Weight Fast Academy has changed your life. I am sure seeing other peoples before and after photos inspired you to follow the programme and I hope you pass on the favour and allow me to use your photos to inspire other people to change their lives just like you.

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 36 hours which will be until 7am or 8am not the next morning the morning after that. The day you come off your fast you still have 2 meals for your burner type that day. Make sure they contain a little less carbs than normal and make sure to control your portions and not overeat after the fast. Ideally it would be meat and veg only the day you come off the fast or you can eat for your metabolism burner type, however, although you might crave carbs you must make sure not to eat any more than you need for your burner type. It is also very important you don’t eat massive portions for these 2 meals the day you come off the fast. Keeping the meals 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 36 fast on a day when you’re busy so you’re not thinking about food. Although this fast is 36 hours compared to your last fast which was 24 hours, it is just as easy, after all most of the extra hours fasting will be spent asleep. 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 8. Eat for your metabolism burning type, eat 2 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 36 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.

Even though the programme is over is at the end of this week it is essential you don’t go back to your old ways. If you go straight back to your old ways you are guaranteed to put the weight back on. Having said that, you don’t have to follow this plan 100% for the rest of your life but I do want you to eat healthy for the rest of your life so you live a life of good health at your ideal weight.

Once you have finished the 8 week programme please see our maintenance section on how to maintain your results. If you still have weight to lose we also have advice on how you can lose the rest of your weight. We also have a programme to take your results to the next level and get a body like a fitness model in just 30 days so if this interests you then please buy our Final Phase Meltdown programme.

Remember this diet is the start of the new healthy you. You have done the hard work in losing a tremendous amount of weight; the easy work is maintaining it. It is very important to concentrate on maintaining your weight for 6 months to 1 year. It takes this long for your new weight to become your new set point in weight.

If any time before 6 months is up you go on wild eating binges or even drinking binges the chances are you will put on weight fast so please make sure you concentrate on maintaining your weight for the next 6 months to a year.

I really do want this to be the last diet you ever go on and for you go on to live a healthy and happy life at your ideal weight. The last thing I want is in 6 months or a year for you to message me saying you need my help again.

Please please please continue eating healthy and use everything you have learnt in this programme to eat healthy for the rest of your life.

Get fit, get healthy, get happy.

Your Coach For Life

Shaun McGill