7 Days Jump-start food guide. 

The Nutrition Guide 

7 Days Jump-start weight loss challenge is designed to help you lose up to 2kg in 7 days. For the best result, follow the instructions in this nutrition guide.

Key Instructions
  • Choose your feeding period
    • Choose your feeding interval
      • Limit your carbs intake to what is allowed in this food guide
        • Create a food routine to minimise food variation

Your feeding period

Your feeding period is the time between your first meal of the day and your last meal of the day. For example, if you eat breakfast at 9.a.m and dinner at 8.p.m, your feeding period is 9.a.m – 8.p.m.

Once you have chosen your feeding period, you have to honour your commitment and stick to it throughout this 7 days challenge. That means you cannot eat before and after the time you’ve chosen.​

Your feeding interval

Your feeding interval is the elapsed time between your previous meal and your next meal. I recommend a 4-5 hours feeding interval.

Limit your starchy carbs intake to what is allowed in the nutrition guide

Yam, sweet potato, plantain, brown rice, ofada, and all other starchy carbohydrates on the approved list are healthy, but they are also calorie dense. Do not eat more than 300 grammes (or 2 cups) of cooked starchy carbs per day. It’s very easy to gain weight on high-carbs foods.

Create a food routine to minimise food variation

A food routine is eating the same thing over and over without variation.

If you want to eat and lose weight, you must have a food routine. Having a food routine removes food decision fatigue and makes it easier for you to lose fat.

The truth is, you already have a food routine. Don’t believe me? Look back at the past 5-7 days and make a note of what you ate at each mealtime. Did you notice much variation between what you ate for breakfast on each day? 


Eliminate The Followings
  • Sugar
  • Fizzy drinks
  • Pastries
  • White rice
  • White pasta
  • White noodles (Indomie and co)
  • White Bread
  • Deep fried foods

Foods Allowed

Carbohydrates: 300 grammes (or 2 cups) of cooked starchy carbs per day

You may eat from any of the following starchy carbohydrates

• Sweet potato

• Yam

• Coco yam

• Plantain

• Quinoa

• Acha

• Millet

• Whole grain oats

• Brown rice

• Ofada rice

• Abakaliki rice

• Whole wheat bread

• Beans

Vegetables: 5-6 servings per day (Make at least 2-3 servings of your vegetables green leafy vegetables).

A serving is 2 cups raw leafy vegetable, 1 cup cooked leafy vegetable or 1 cup raw or cooked non-leafy vegetable.

Fruits: Not more than 2 servings per day.

A serving is one medium fruit or one cup cut fruits.

Protein: 80-100 grammes of lean protein food per meal.

Lean protein foods include: Egg whites (Eggs without yolks), fish and seafood, chicken (skinless) turkey (skinless), goat meat (leanest cut), Greek yoghurt, and whey protein

Nuts and seeds: 5 servings per week

A serving is 28 grammes.

You can eat from the following nuts and seeds:  Almond nuts. Cashew nuts. Groundnuts (Peanuts). Flax seeds. Chia seeds.

Fat and oil: 3 Tablespoon per day


What You Need

  • Measurement cups
  • Food scale (a digital food scale preferably)

NOTE: You can get measurement cups and food scale from those who sell baking products.

Your First Assignment

It's time to turn your current food routine on its head to make it work for you so that you can eat and lose weight.

Create a new food routine from the list of foods allowed (see the section titled, Food allowed)

Breakfast

Choose 1 serving starchy carbs

Choose 2 servings vegetables

Choose 80-100 grammes protein

1 TBSP fat

Lunch

Choose 1serving starchy carbs

Choose 2 servings vegetables

Choose 80-100 grammes protein

1 TBSP fat

Dinner

Choose 2 servings vegetables

Choose 80-100 grammes protein

1 TBSP fat

Snacks (Optional)

Choose 1 serving fruit

Choose 1 serving nuts

This is the most important assignment in 7 Days Jump-start. 

Got Any Questions? Post them below, and I'll respond them as soon as possible.