1- Very Low Calories: You can easily create a 2000 calorie deficit every day without much exercise, which means you will lose about 4 pounds of pure fat per week without even thinking about it Loss of moisture. Also, with this diet, you won't need several weight loss workouts to help lose weight

2-Protein is a strong diuretic: A high-protein diet will drain water from underneath the skin like other diets, So if you stick to lots of fluids, this diet is perfect for you.

Now to the most important part, how to create a meal plan

Inactive people: 1–1.25 grams of protein per pound of lean body mass

Do cardio only People who exercise: 1.25–1.5 grams of protein per pound of lean body mass

Weight-trainers: 1.5–2 grams of protein per pound of lean body mass

Note: Your lean body mass is your body weight Lose your fat weight. So if you have 150 pounds of LBM and do weight training, you will need 150 * 1.5-2 = 225-300 grams of protein per day. This would result in a total daily *** caloric intake of 900-1200 calories.

Best sources of protein for this diet:

Since we want to consume minimal fat, it is important to stick to the following lean protein sources: chicken and turkey breast, low-fat fish (tuna , lobster, crab), fat-free dairy products, beef jerky, protein powder.

Basic Supplements and Vegetables:

Since we are not consuming any fat during the diet, it is crucial to take fish oil supplements. This is a must, please do not start this diet without proper fish oil supplementation as your hormones will go haywire. If you can't afford fish oil supplements, take at least a tablespoon of flaxseed oil daily.

For vegetables, eat unlimited amounts of green, low-calorie vegetables such as cabbage, cucumbers, spinach, and cauliflower. They will provide you with a variety of micronutrients and vitamins while keeping you full. Whenever you feel hungry, you need to at least chew.

How long to stay on the diet:

Slowing metabolism is inevitable on any diet, and is especially important on this diet. Because you lose a lot of weight quickly, your metabolism slows down quickly. Additionally, other variables such as gender and genetics play a role as rules here, but this is not a biology course, so we won't explain them.

The bottom line is that depending on your body fat, you will need to do some form of dieting or supplemental feeding for the day. NOTE: Dieting means maintaining a level diet, while feeding days means having a calorie surplus of at least 20%. Likewise, on diet and supplement days, it's important to stick to healthier food choices rather than overeating.