Low Calorie High Nutrient Density

30 – Day Burst

Low Calorie diets have been successful for many individuals who are trying to lose weight and relieve many different types of health conditions. There has been a multitude of studies that have shown that low calorie diets provide the necessary stimulus to the body to release excess energy stores, heighten immune responses, and even provide positive genetic changes.

This particular diet is targeted for weight loss and immediate weight management. Using a simple set of nutrient dense foods and portioned meals, this healthy nutrition plan can provide immediate weight loss to many. Although the plan is simple, the intensity is high, those that can stay committed will be rewarded greatly!

The Plan

The Plan

The Low Calorie High Nutrient Density (LCHN) plan emphasizes just that, providing the body just enough calories to sustain itself while giving it all the specific nutrients it needs to ignite its metabolism. The first key to weight loss is making sure you don’t gain any more weight. The LCHN plan keeps your body from gaining any more weight by consuming less foods but then forces it to use its excess energy stores to provide you the energy and calories you need.

The plan focuses on simplicity. For either (3) weeks or (6) weeks, depending on the cycle you choose, you will choose foods from a limited food list and restrict your meals to lunch and dinner. Each meal will consist of:

1 Protein – 100gram or 3oz   1 Vegetable – 1 Cup cooked 1 Fruit – Medium Size  5 Crackers – Gluten-free/Sugar-free Crackers

Your daily nutrition will be very easy follow.  There are (3) times in which you will consume nutrition Breakfast, Lunch, and Dinner.  Your nutrition at each time will consist of:

Breakfast

  • Coffee – no sugar
  • Tea – no sugar
  • Beyond Tangy Tangerine or Beyond OsteoFx
  • Water

Lunch/Dinner

  • 1 Protein
  • 1 Vegetable
  • 1 Fruit
  • 5 Gluten-free/Sugar-free Crackers

The above is called your Weight Loss Phase.  It will be for either (3) weeks or (6) weeks, depending on your weight loss goals.  After the Weight Loss Phase, you will go into a (3) week Maintenance Phase, then a Transition Phase.

Maintenance Phase

A very important phase of your weight loss journey, here you are start to slightly introduce certain foods back in your diet but always tweaking to ensure you stay at your weight loss goal.  You can start to increase your calories to 1200 and introduce sources of healthy fats like avocados, salmon, almonds/walnuts, and coconut.  It is best to increase your calories using proteins, so more chicken and fish.  Also adding in more amounts of vegetables will ensure a greater amount of nutrient value is provided.

It is critical that you weigh yourself every day during this phase. Each individual has a tendency to gain weight differently, this is why tweaking the amount of calories and food during this phase to maintain your weight goal is critical.  The Maintenance Phase lasts for (3) weeks, during this time the body begins to find a new “set point” and feels as though the goal weight is exactly where it needs to be at.

Transition Phase

Now that your goal weight has been reached and has been stable for at least (3) weeks, you are ready to bring back reasonable amount of the foods you have been missing.  Most of these will probably consist of starch and sugar, we are human, and we have been “programmed” to be pleased by these.

Being at a healthy body composition is not a (3) week or (12) week or (1) year thing, it’s a life-long “thing”.  You don’t have to be perfect all the time, you just have to be good most of the time.  When you include healthy foods in each meal and make sure you eat till you are “satisfied” not full, you’ll be on the right track.  Nutrition should not only be healthy, but pleasurable too, so make sure you are enjoying, tasting, loving your calories.  Eating processed foods with empty calories or consuming sugars that don’t taste all that great, is a waste.  Keep your choices smart and a smile on your face!

Approved Foods

Approved Foods

Protein

All meats must NOT be cooked on the bone and all fat must be trimmed off.
White Fish
Lobster
Crab
Shrimp
Lean Beef – 95% or more
Chicken

Vegetables

Lettuce
Spinach
Beet Greens
Chard
Cabbage – Red or Green
Onions
Tomatoes
Fennel
Cucumber
Radishes
Celery
Asparagus

Fruit

Apple
Blueberries
Blackberries
Strawberries
Lemons
Orange
½ Grapefruit

Gluten-free/Sugar-free Crackers 

Julian Bakery Paleo Thin Crackers
Crunchmaster Multi-Grain Crackers
Jilz Crackers
Any Gluten-free/Sugar-free Crackers

Drinks

Herbal Teas
Bottled Water
Apple Cider Vinegar
Coffee
Drinks From Recipe Section

Herbs & Spices

Any herb or spice that does not contain sugar, natural herbs and spices
Rock or Himalayan Salt
Black Pepper
Garlic
Mustard
Braggs Liquid Amino
Stevia

Recipes

Suggested Recipes

Spinach/Meat & Egg Scramble

Ingredients:
50 grams of raw meat (beef, steak, chicken, shrimp, or a mixture of different meats equaling
50 grams)
good handful of fresh spinach or 1/3 package of frozen spinach
1 whole egg and 1 egg white
preferred spices

Directions:
Cook 50 grams of raw meat (beef, steak, chicken, shrimp) in a skillet and season with.
Remove meat from pan and place a good handful of fresh spinach (or 1/3 package of frozen
spinach) in same skillet to cook.
(Remove extra moisture from pan ~ paper towels pressed in pan can pick up extra liquid, or
drain)
Add meat back into skillet with spinach.
Wisk 1 whole egg and 1 egg white in a bowl and add to skillet. Scramble and fold into meat
and spinach mixture.
Cook mixture and serve hot or cold! Hot sauce is great on this!

Strawberry Omelet Crepe 

Ingredients:
4 egg whites
1 egg yolk
vanilla flavored stevia
1 serving of strawberries

Directions:
Beat four egg whites to a stiff peak then add 1 of the egg yolks and vanilla flavored stevia
and blended again to a stiff peak.
Chop 1 serving of strawberries until fine, but not runny!
Smooth the whipped egg into a dry non stick skillet, sprinkle the strawberries evenly over the
surface. Cover with a dome lid and cook on medium heat.
Crepe will rise under the lid and then will collapse after a few minutes. When the crepe has
fallen, remove from heat but leave covered to build up condensation. The condensation will
help to release the omelet from the pan. Use a spatula to gently role the crepe into a large
burrito. Serve hot or cold.

Chicken Taco Wraps 

Ingredients:
100 grams ground chicken breast
1/4 cup chicken broth
about a fourth cup chopped onion
1-2 cloves garlic crushed and minced
1/2 teaspoon oregano
1/8 to 1/4 teaspoon cumin
handful of fresh cilantro chopped
Cayenne pepper to taste
salt and pepper
2 -4 large lettuce leaves

Directions:
In a small pan brown the onions and garlic. Don’t use grease just dry,it will sorta brown the
bottom of the pan just keep stirring. Then add chicken broth this will de-glaze your pan, great
flavor. Add the raw chicken and brown it also. Add your spices. Use the lettuce leaves for
wrap. This is a Meat and 1/4 Veggie – add more side salad to complete your Veggie portion.

Chili

Ingredients:
100 grams lean Veal, ground beef, buffalo or chicken
(cook with 1-2 tsp Malt Vinegar for a good flavor)
1 tsp sugar free tomato paste
handful ripe tomatoes ( 2 large Roma tomatoes )
1 large onion, chopped
1 clove garlic, minced
1/8 tsp chili powder
cayenne pepper to taste
1/8 tsp cumin
1/8 tsp thyme
1/8 tsp basil
1/2 tsp fat-free cocoa powder (optional)
sea salt/black pepper to taste
water or broth for desired consistency, too much will thin it out and make it more like soup,
add the liquid slowly

Directions:
Brown meat, Drain fat from meat. Add the onions and garlic.
Add tomatoes, tomato paste and remaining seasonings
Simmer until onions are to desired tenderness.

Chinese Chicken/Celery Stir-fry 

Ingredients:
100 grams previously cooked and finely chopped chicken breast
4 large celery stalks finely chopped
2 Tbsp onion finely chopped
2 cloves crushed garlic
1/4 cup water or broth
1 Tbsp Bragg’s Liquid Aminos Flavoring
1/8 tsp coriander
1/8 tsp ground ginger
1/8 tsp ground cloves
salt to taste
stevia to taste (optional)

Directions:
Place all ingredients except chicken in a large skillet and cover to cook celery.
When celery is partially cooked, add:
100 grams previously cooked and finely chopped chicken breast
Cook long enough to allow chicken to soak up seasonings.
Serve hot or cold
(Experiment with finely chopped shrimp!)

Curry Cabbage with Beef 

Ingredients:
100 grams of lean ground beef
1/4 to 1/3 head of shredded cabbage (depending on size)
1/16 tsp. coriander
1/8 tsp. curry
1/16 tsp. ground ginger
stevia and other seasonings to taste (like Bragg’s Amino flavoring)

Directions:
Cook beef in a deep skillet, drain the fat. Add a small amount of malt vinegar (or water),
garlic, salt and pepper. When beef is browned, add cabbage and rest of seasonings.
Add 1/8 cup water and cover skillet. Simmer until cabbage is cooked and flavors have
melded, or leave uncovered for a crisper cabbage.

Orange Ginger Dressing

Ingredients:
1/2 -1 cup white wine or champagne vinegar
2 tbsp minced or grated ginger
1 tbsp garlic
juice of one orange

Directions:
Put all into a mason jar and let sit for at least 8 hours before use so that the flavors can meld.
Sometimes, I slice off 2 thin slices of the orange.
Cut in half to put into the jar as well and then juice the rest.

Strawberry White Balsamic Vinaigrette

Ingredients:
Puree 2-3 large strawberries
1/2 cup white balsamic vinegar (or any other white vinegar-like white wine or champagne)
1/2 tablespoon minced garlic
1 packet stevia

Directions:
Put all ingredients together and shake vigorously. I like this dressing on spinach and
cucumbers. But it is delicious on anything.

Citrus Dressing

Ingredients:
1/4 C. apple cider vinegar
1 C. Water
1 T. Lemon Juice
15 drops of Stevia
10 drops of Apricot Nectar Stevia or Valencia Orange
1/4 tsp. Chinese Five Spice, or Italian seasoning
1/4 tsp. Garlic Salt
Add 2 tsp tomato paste for a tomato/citrus dressing.

Directions:
Add all ingredients together in a air tight container and shake to mix.

Ketchup – no sugar

Ingredients:
3 ounces tomato paste
3 tablespoons apple cider vinegar
1 tablespoon lemon juice
1/4 teaspoon celery salt
1/2 teaspoon paprika
1/4 teaspoon mustard powder
Pinch of nutmeg and clove
Pinch of black pepper
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
Stevia to taste

Directions:
Dissolve spices in vinegar and lemon juice. Add tomato paste and mix thoroughly. Add
additional lemon juice, vinegar or a little water until desired consistency is reached.

Simeons Tea

Ingredients:

1 c brewed tea of choice
1 to 2 c ice
2 packs stevia
1-1/2 c mineral water

Mix all ingredients well en enjoy!

Citrus Soda

Ingredients:
Juice of 1 lemon
1 or 2 c ice
2 packs stevia
1-1/2 c mineral water

Mix all ingredients well and enjoy.

Strawberry Frappe

Ingredients:
5-6 strawberries
4 oz cold water
1 C ice
1 C mineral water

Blend all in blender.

Sparkling Lemonade

Ingredients:
1/2 lemon, squeezed
stevia drops, to taste
8 oz. mineral water

Mix together and chill

Frappachino

Ingredients:
1 cup crushed ice
15 drops vanilla stevia
1 cup coffee
cinnamon

Place all ingredients into a blender, blend until smooth and most ice chunks are gone, pour
into cup and sprinkle cinnamon on top. Enjoy!

 

Products

REV
Slender FX™ REV™

REV is a revolutionary formula designed to specifically target fat metabolism as a part of a healthy, low-calorie nutritional plan. REV uses concentrated and potent extracts of natural foods, plant based nutrients, and herbs to allow for more efficient release and metabolism of unhealthy fat. Taken before every meal, REV enzymatically prepares the body to break down carbohydrates and enhance fat metabolism.*

Details +
Healthy Body Weight Loss Pak™ 2.0

If you want to lose weight, promote a healthy metabolism, and create a healthy lifestyle this is the kit for you! This provides broad spectrum foundation nutrition that includes the 90 essential nutrients needed for optimal health.* It includes:  Beyond Tangy Tangerine® 2.0 Citrus Peach Fusion – 480g canister (1), Ultimate EFA PLUS™- 90 soft gels (1), Beyond Osteo-fx™ Powder – 357g canister (1) and Slender Fx™ REV™ (1).

Details +
Healthy Body Weight Loss Pak™ - Original

If you want to lose weight, promote a healthy metabolism, and create a healthy lifestyle this is the kit for you! The Healthy Body Weight Loss Pak provides broad spectrum foundation nutrition that includes the 90 essential nutrients needed for optimal health.* It includes:  Beyond Tangy Tangerine® – 420g canister (1), Ultimate EFA PLUS™- 90 soft gels (1), Beyond Osteo-fx™ – 32 oz (1) and Slender Fx™ REV™ (1).

Details +

Resources

LCHN Resources

To help you stay focused and make sure you reach your goals, download and print the following documents. Make sure and track your measurements and progress daily!

Overview

Beauty and Hygiene Products

Do’s and Dont’s

Inches Release Log

Weight Release Log

Success Tips