Jumpstart to Skinny

1. Jumpstart Your Weight Loss with a 3-Week Plan for Rapid Results

Jumpstart to Skinny is the same exclusive, star-turn regimen that I offered my celebrity friend. In just three weeks, I will get you ready for that special event—and then you can transition to (or go back to) a sustainable regimen (aka The Skinny Rules) for the many happy days and years to follow.

Rapid transformation. This program is designed for those with a specific deadline, such as a wedding, reunion, or beach vacation. It's an aggressive, short-term plan that delivers quick results. The regimen combines strict dietary guidelines with targeted exercise routines to maximize fat loss and muscle toning in just 21 days.

Temporary strategy. It's crucial to understand that this is not a long-term lifestyle change, but rather a focused effort to achieve rapid results. The program is intentionally challenging and not sustainable for extended periods. After completing the three-week jumpstart, individuals are encouraged to transition to a more balanced, long-term approach to maintain their results.

2. Follow the 40/40/20 Rule for Optimal Macronutrient Balance

The 40/40/20 plan is the nutritional architecture of your Jumpstart eating regimen. And it is easy, especially since I've done all the work for you in my menus and recipes!

Macronutrient breakdown. The 40/40/20 rule refers to the proportion of calories coming from protein, carbohydrates, and fat, respectively. This balance is designed to support weight loss while maintaining muscle mass and providing necessary nutrients.

• 40% protein: Supports muscle maintenance and promotes satiety
• 40% carbohydrates: Primarily from vegetables and some fruits, providing essential nutrients and fiber
• 20% fat: Healthy fats to support hormone function and nutrient absorption

Simplified meal planning. The program provides detailed meal plans and recipes that adhere to this macronutrient ratio, eliminating the need for complex calculations or guesswork. This structured approach ensures that participants receive balanced nutrition while staying within the prescribed calorie limits.

3. Drastically Cut Calories: 800 for Women, 1200 for Men

Brace yourself for the truth: for this diet to work on time (three weeks!), you should eat 800 calories a day if you're female and 1,200 calories a day if you're male.

Significant calorie reduction. This very low-calorie diet (VLCD) is a key component of the rapid weight loss strategy. By creating a substantial calorie deficit, the body is forced to burn stored fat for energy, leading to quick results.

Gender-specific guidelines. The calorie targets are differentiated by gender to account for differences in average body composition and metabolic rates between men and women. While these calorie levels are very low, they are designed to provide enough energy and nutrients to support basic bodily functions and the prescribed exercise routine for the short duration of the program.

Short-term approach. It's crucial to emphasize that this extreme calorie restriction is only intended for the three-week duration of the program. Such low calorie intake is not sustainable or healthy for long-term use and should be followed under the guidance of a healthcare professional.

4. Eliminate Complex Carbs After Breakfast

For the next three weeks, you're aiming for 1,000 milligrams a day. That keeps you within the safety zone of the FDA's daily minimum requirement while further reducing your water-retaining sodium.

Carb timing strategy. The program restricts complex carbohydrates (such as grains, bread, and pasta) to breakfast only. This approach is designed to provide energy for morning activities while minimizing insulin spikes and carb-induced cravings later in the day.

Focus on simple carbs. After breakfast, carbohydrate intake is limited to vegetables and, in the first two weeks, some fruits. These simple carbohydrates provide essential nutrients and fiber while having a lower impact on blood sugar levels.

Metabolic shift. By reducing complex carbohydrate intake, the body is encouraged to burn more fat for energy throughout the day. This can lead to more rapid fat loss and help participants achieve their short-term weight loss goals more quickly.

5. Hydrate Aggressively to Shed Water Weight

Drinking lots of water "tricks" the body into shedding water more efficiently. Just as the body starts storing fat when confronted with a food fast (shifting into its starvation/survival mode), so too does the body store water when confronted with water deprivation.

Increased water intake. The program recommends drinking at least 80 ounces (about 2.4 liters) of water daily. This aggressive hydration strategy serves multiple purposes:

• Helps flush out toxins and excess sodium
• Supports metabolic processes
• Reduces water retention
• Promotes feelings of fullness, potentially reducing calorie intake

Counter-intuitive approach. While it may seem paradoxical, increased water consumption actually leads to reduced water retention. By maintaining consistent, high water intake, the body is signaled that it doesn't need to hold onto water, leading to reduced bloating and water weight.

Timing strategy. The plan recommends drinking 16 ounces of water before each meal and snack. This not only ensures consistent hydration throughout the day but also helps create a feeling of fullness before eating, potentially reducing overall calorie intake.

6. Perform Daily Low-Intensity Cardio, Preferably Before Breakfast

In short, yes. In my work with clients and contestants, I've seen the pattern: those who exercise before eating tend to (a) stay on the diet and (b) lose more weight.

Fasted cardio benefits. The program recommends 45 minutes of low-intensity cardio exercise daily, ideally performed before breakfast. This approach, known as fasted cardio, is believed to enhance fat burning by forcing the body to utilize stored fat for energy when glycogen stores are depleted.

Psychological advantage. Completing the cardio session first thing in the morning provides a sense of accomplishment and sets a positive tone for the day. This can increase motivation and adherence to the overall program.

Accessibility and consistency. Low-intensity exercises like walking are recommended due to their accessibility and low risk of injury. The focus is on consistency rather than intensity, making it easier for participants to maintain the daily habit throughout the three-week program.

7. Incorporate 15-20 Minutes of Metabolic Conditioning 5 Times a Week

Met-con works the whole body quickly, efficiently. Met-con movements use your own body weight to slim and trim yourself for the long, lean look you desire.

High-intensity intervals. The program includes short, intense metabolic conditioning (met-con) workouts to be performed five times per week. These workouts typically last 15-20 minutes and involve a series of bodyweight exercises performed in rapid succession.

Full-body engagement. Met-con workouts are designed to target multiple muscle groups simultaneously, maximizing calorie burn and promoting overall body toning. Exercises may include burpees, squats, push-ups, and other compound movements.

Afterburn effect. These high-intensity workouts can create an "afterburn" effect, where the body continues to burn calories at an elevated rate for hours after the workout is completed. This contributes to increased overall calorie expenditure and fat loss.

8. Reduce Salt Intake to 1000mg Daily

For the next three weeks, you're aiming for 1,000 milligrams a day. That keeps you within the safety zone of the FDA's daily minimum requirement while further reducing your water-retaining sodium.

Drastic sodium reduction. The program calls for a significant decrease in salt intake, limiting daily sodium to 1000mg. This is less than half the standard recommendation and is designed to minimize water retention and bloating.

Focus on whole foods. By emphasizing fresh, whole foods and avoiding processed items, the program naturally reduces sodium intake. Participants are encouraged to flavor foods with herbs, spices, and lemon juice instead of salt.

Short-term strategy. This extreme sodium restriction is intended only for the three-week duration of the program. It's designed to help participants achieve a leaner, less bloated appearance for their target event or date.

9. Supplement with 3000mg of Fish Oil for Recovery and Immunity

Because this regimen demands a little more sweat than you may be used to, it requires a little more attention to nutritional basics. I'm going to make sure that you properly supplement your normal intake of electrolytes so you recover faster from exercise and stay energized.

Daily fish oil intake. The program recommends taking 3000mg of fish oil daily, split into three 1000mg doses with meals. This high dose is intended to provide several benefits:

• Reduce exercise-induced inflammation and soreness
• Support immune function during the intense program
• Potentially enhance fat burning and metabolic function

Recovery support. The omega-3 fatty acids in fish oil have anti-inflammatory properties that can help reduce muscle soreness and speed recovery from the daily exercise sessions.

Immune boost. The intense calorie restriction and exercise regimen can potentially stress the immune system. Fish oil supplementation may help support immune function during this challenging period.

10. Rely on Unlimited Vegetables as Your Diet Staple

Repeat after me: If you're hungry, eat veggies. If you're bored, eat veggies. If you're hungry and bored, eat veggies. Remember, on this diet you can eat as many of the veggies listed below as you like, whenever you want, so take advantage of this all-you-can-eat buffet.

Unlimited veggie consumption. The program encourages unrestricted consumption of a wide variety of non-starchy vegetables. This approach provides several benefits:

• Low-calorie volume eating to promote fullness
• High fiber content to support digestion and satiety
• Essential vitamins, minerals, and antioxidants to support overall health

Nutrient density. By focusing on vegetables, participants can consume a high volume of food while staying within the strict calorie limits. This helps combat hunger and ensures adequate nutrient intake despite the calorie restriction.

Preparation flexibility. Vegetables can be consumed raw, steamed, roasted, or in soups and salads, providing variety within the restrictive diet framework. This flexibility helps prevent boredom and supports adherence to the program.

11. Eliminate Fruit in Week 3 to Maximize Fat Burning

As you come to the final lap of the Jumpstart program, however, I'm going to modify your approach to fruit because in addition to fiber, it contains fructose, and that's something that needs a tad more watching as you get close to your big moment.

Progressive carb reduction. In the final week of the program, all fruit is eliminated from the diet. This further reduces carbohydrate and sugar intake, potentially enhancing fat burning in the crucial final days before the target event.

Fructose consideration. The elimination of fruit is based on concerns about fructose metabolism. While fruits are generally healthy, their sugar content may interfere with maximum fat burning in this short-term, aggressive weight loss phase.

Final push strategy. This fruit elimination is presented as a "final push" tactic to achieve the best possible results by the end of the three-week program. It's important to note that this is a temporary measure and not recommended for long-term dietary practices.

12. Abstain from Alcohol Completely During the Program

There are so many reasons that you shouldn't be drinking alcohol while trying to Jumpstart your weight loss. Let me count the ways:

Zero tolerance policy. The program strictly prohibits all alcohol consumption for the entire three-week duration. This complete abstinence is based on several factors:

• Alcohol contains empty calories that can derail the strict calorie limits
• It can lead to water retention and bloating
• Alcohol consumption can impair judgment and lead to poor food choices
• It can interfere with fat metabolism and slow down weight loss

Metabolic focus. By eliminating alcohol, the body can focus all its metabolic efforts on burning fat and maintaining essential functions within the low-calorie framework of the program.

Psychological discipline. The no-alcohol rule also serves as a test of commitment and discipline. Successfully abstaining from alcohol demonstrates the participant's dedication to achieving their short-term goals and can boost confidence in their ability to make significant lifestyle changes.

Last updated: November 19, 2024