Ten Day Rapid Weight Loss Diet Plan

The following 10-Day diet plan is designed to maximize weight loss. Manipulating the intake of protein and carbohydrates can have an enormous impact on your body's ability to burn fat. This 10-Day program will help you get the results you want-FAST! Macronutrient (protein, carbohydrates, and fat) changes in your diet over the ten-day period will be broken down into four phases as well as a five-day metabolism reset program. These programs can be easily followed for as long as you desire or need to achieve your weight loss goals.


Before we get into how you can manipulate proportions of carbohydrates and protein to optimize your fat burning potential we need to address a nutrient that is very often neglected. Water is the most essential component in the body, and is the catalyst for nearly all functions in the body. Depriving yourself of enough water will hinder your results. It is essential that you try and drink at least 50 % of your body weight in ounces of water a day (i.e. 150 pound person should drink a minimum of 75 oz of water a day). The majority of water should be consumed between meals not during them as this can inhibit absorption of nutrients because of dilution of stomach acids. Also by consuming water in-between your meals it will help satiate you and keep you feeling less hungry throughout the day when on a calorie restricted diet.



On the first day of the program your carbohydrate intake (i.e. potato, rice, pasta, bread, etc.) will be altered with no other changes to your diet. This is to allow your body a gradual adjustment to calorie and nutrient changes. Your carbohydrate intake will be measured in grams, and this will be based on body weight. On the first day of the program you will be eating ˝ gram of carbohydrates per pound of body weight. (See Carbohydrate Table) Ideally, this intake should be divided between 3 to 5 meals during the course of a full day.

Example is as follows: A 150-pound person would consume a total of 75 grams of carbohydrates for the day. So you can have 25 grams in 3 separate meals. Remember you are allowed to continue to eat as much protein (steak, chicken, fish, eggs) as you would on any given day. Also be sure to check labels on everything when available. Even high sources of protein like milk also contain high amounts of carbohydrates so watch out for those hidden carbs. Also, try staying away from fried foods, butter, cheese, and cream sauces.

The reason we are limiting carbohydrates from your daily meal plan is very simple, carbohydrates are the preferred energy source for the body. Whether the carbohydrates are derived from complex sources (i.e. oatmeal, cereals, bread, rice etc.) or simple sources (i.e. fruits, candies, cakes, cookies etc.) they are all broken down into sugars in the body. These sugars are used as an energy source, the first energy source. However, if the body does not have high enough circulating blood sugars it will go into its reserves for energy. Guess what the body has as a reserve for energy, that's right - fat! So the body will start to break down fat to turn it into energy to make up for the deficit in carbohydrates.

Okay, so right now you're following all this but you have one glaring question in mind; how the heck do I know how many carbohydrates are contained in foods if they don't come with a label. The carbohydrate table contains a short list of some of the most common carbohydrates sources, and how many carbohydrates they contain as per weight. (See Carbohydrate Table) Now we’re not suggesting that you weigh all your food, but that's not a bad idea in the beginning so that you can more easily gauge your portions. If you can weigh your food source in the beginning that's great, otherwise just make a visual calculation, and that should be fine. Don't go crazy trying to make this an exact science, that will lead to frustration which will lead to poor results, or lack of interest all together.


On days two, three, and four you will cut out all your starchy carbohydrates, and only consume protein with fibrous carbs, your fat sources will be naturally occurring in the protein sources. On these days you will need to have an account of your protein intake. You should consume 1-1/2 grams of protein per pound of body weight. (See Protein Table)

An example is as follows: 150-pound person would consume 225 grams (150 x 1.5 =225) of protein in the day.

You are encouraged to eat a form of carbohydrates with your protein meals that does not get broken down by the body the same way starchy carbs do. These carbs are called fibrous carbs and should be consumed along with your protein meals in amounts that make you feel comfortably full after the meal. Again, ideally you should split your intake over 3 to 5 meals. Fibrous Carbs...The following foods are all considered fibrous carbohydrates and may be eaten by you in amounts you see fit: broccoli, cauliflower, brussel sprouts, green beans, as well as all forms of leafy greens. Salads are an excellent choice of fibrous carbs (use wine vinegar and 1 Tbsp. of olive oil for dressing).


On days five, six, and seven your protein will drop down to 1 gram per pound of body weight, and your carbohydrate intake will increase to 1/2 grams per pound of body weight. (See Carbohydrate Table & Protein Table.) Again, try to split it up between 3 to 5 meals.

Example 150 lbs. Person
Protein requirements 150 x 1= 150 grams of protein
Carbohydrate requirements 150 x .5= 75 grams of carbohydrates


On days eight, nine, and ten your carbohydrates will once again be dropped to zero, and your protein will be increased once again to 1-1/2 grams per pound of body weight, spaced evenly over 3 to 5 meals as in II. DAYS TWO, THREE and FOUR. (See Protein Table).

Summarizing the Ten Day Program in table format, it would look like the following:

Day 1:
˝ gram of carbohydrate per pound of body weight, protein and fat remains as your normal intake.

Carbohydrate requirements = bodyweight x .5
Protein requirements = Normal intake

Day 2, 3, and 4:
Zero carbohydrates (except for fibrous), 1 ˝ grams of protein per pound of body weight.

Carbohydrate requirements = Zero
Protein requirements = bodyweight x 1.5

Day 5, 6, and 7:
˝ gram carbohydrate per pound of bodyweight, 1 gram of protein per pound of bodyweight.

Carbohydrate requirements = bodyweight x .5 = grams of carbs.
Protein requirements = bodyweight x 1 = grams of protein.

Day 8, 9, and 10:
Zero carbohydrates (except for fibrous), 11/2 grams of protein per pound of bodyweight.

Carbohydrate Requirements = Zero
Protein requirements = bodyweight x 1.5 = grams of protein.

If you have experienced results but have not met your weight loss goals, you may resume to normal eating for five days and then repeat the Ten Day Rapid Weight Loss Diet Plan. The five days of normal eating is what we call the "5 Day Metabolism Reset". Dieting for extended periods of time can slow down your metabolism. Cycling the  10 Day Rapid Weight Loss Diet Plan" with the "5 Day Metabolism Reset", will help keep your metabolism going.

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