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Tasty Thursday – 3 Week Fat Loss Plan

By August 9, 2012April 16th, 201451 Comments

rapid weight loss

This summer Vince and I took a much-needed 2-week vacation to celebrate our anniversary. We really enjoyed all the food that Hawaii and Vancouver had to offer.


Despite not going “crazy”, eating more than usual with less exercise added some extra pounds of fat this summer. I’ll also mention that we were extremely jet lagged for an entire week upon arriving home, so much so that we took a full 5 days off cardio and weights.


I needed a plan to get my weight back down to a comfortable number. Here is what I did:


1. I set a deadline of 3 weeks, put it on the calendar and mapped out my entire 3 weeks of exercise days working around a ton of parties and get togethers.

2. I set a realistic goal of 3 pounds.

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3. I wrote down a meal schedule and decided since I wanted to loss the weight fast but still enjoy socializing with my family and friends, I decided to do carb cycling. I used The Deadline Diet bonus from Full-Body-Licious as a reference and wrote down my next 3 weeks of meals.


Here is what I ate yesterday: Low – Carbohydrate Day

Meal 1

4 oz extra lean ground beef
1 whole egg
2 cups of spinach
*all mixed together with some hot sauce

Meal 2

3 oz chicken breast
2 cups salad with raw honey and balsamic vinegar for dressing
*yes honey is a carb but I am only taking out starchy carbs for this plan

Meal 3

Post-workout meal

Protein + water + 1 cup berries

Meal 4

7 oz white fish (sea bass) with organic butter
2 cups veggies with sea salt

Meal 5

4 oz salmon
1 cup salad with feta
1 cup veg


Tonight I am going out with a friend and will likely have a glass of wine or two. I will be consuming carbs from veggies and fruit only to make up the calories from the wine.

This Sunday I will be having a lot of carbohydrates and some fat for my “carb up” day. I will not consume more than 3 times the amount of calories I have been consuming on a daily basis this week.

At the start of my week I sit down, figure out what days I want to add in some wine or carbs, such as a dinner dates or get togethers. All the other days I will keep my carbohydrate intake from vegetables and fruit until 3 weeks has passed or I meet my goal!


Let me know your thoughts and make sure to PIN IT!

Join the discussion 51 Comments

  • Casey says:

    Thanks for sharing Flavia!

    I need a mini short term goal too so im going to borrow your 3 week deadline 🙂

  • Karen says:

    Thanks Flavia,

    What is the breakdown of calories, protein, fat etc in this plan? Post workout are you using protein powder? i am not a huge fan most have ingredients that are seriously unhealthy.

  • Linda says:

    Great article & meal plan. Im gonna use it as well.

    Just to let you know, I play recreational volleyball, but is very competitive. Since I started courvalitious i have gained so much strengh!! Im jumping very high, the plyo exercises in the routines are giving the extra vertical.. thans for a great program!!

  • Vanessa says:

    Hi Flavia, I was wondering if you have any thoughts in regard vegan modifications. I am trying to get back into shape (I have a condition which makes it really hard to breath properly especially when working out) but I am trying to work it through. I am adopting a semi raw vegan diet (I am vegan for personal reasons not health) in which I have eliminated soy and wheat, since I think they don’t do anything good for me right now, lots of kale, some fresh fruits (not too much and especially in the morning), organic quinoa, seeds and some nuts (not too much), healthy fats. I am trying to follow the Curvalicious program, which I love, but with the fact that I can’t breath well (vocal cords dysfunction, go figure!) I can’t really push it as I would and used to do.
    Thank you for all the great posts 🙂

    • Flavia says:

      Hey Vanessa, I wish I had experience with raw vegan diets but I don’t unforunately! Great for cutting out soy and wheat and what you have sounds really perfect. Just make sure you are getting complete proteins that meat would have given you! All the best.

  • Patsy says:

    Hi Flav,

    The pic of the two of you looks amazing. I hope you had a great time and a happy anniversary to you.
    I have the deadline diet and I’m using it now to get in shape over the next 6 weeks after which I’m going shopping for new stuff for a retreat at the end of September. I’m really excited about it. I’m using full body licious for my workouts. Thanks again

  • Judy says:

    Hi Flavia, I love your e-mails and all the information you share with us. I am going to follow your diet you posted here for three weeks as well. Knowing you are doing it helps me do it. I have a lot of weight to lose. I have just gotten back into exercising again after being off a week and sick a week. So yesterday I did intervals on the treadmill, kettle bell workout and day before I did treadmill intervals, weight workout and 3 miles on the bike. Thanks for all you give to us. It means the world. Happy Anniversary. I’m glad you can go beautiful places and have time away together. Judy

  • Brenda says:

    Love It..Thank You!

  • Michelle says:

    Hi Flavia,

    I was wondering if I could ask you a few questions through e-mail?. I want to purchase your dvd’s but I want hard copies as I don’t work out from my computer. I have a few questions for you also.

    I’m 43 skinny fat. LOL I have never been able to tone my legs and butt, but go on diets before vacations. I look skinny but very flabby. Not fun. I need your help!!!

    I’m going to Cancun in November and would love your help.

    Thank you!

  • kool says:

    Hi Flavia, thanks for sharing your meal plan. Is it ok to eat same meal plan for 3weeks . Because it is very good example for me. If you have switch , how would you do it. thank you

    • Flavia says:

      Yes for sure it is. You don’t want to cut out too many things for too long because sometimes our body reacts if we takes something out for too long and then re-feed it again. I don’t know that there is a number of weeks or days specifically but I find the 3 week mark is perfect for myself.

  • Anna G says:

    Awesome article, y’all look awesome in that pic, I can tell you have worked very hard to bring up your biceps, way to go! 🙂

  • Joanna says:

    Flavia- First of all I always look forward to your email posts, etc., because you share REAL life and pass along what YOU personally do to stay and keep in shape. I also think you and Vince are the gold standard for fitness couples in the industry! You support each other 100% and it’s obvious that you geniunely love and respect each other! 🙂 Oh, and I LOVE, love, love that you keep your workout clothes CLASSY, not revealing.
    Anyway, I have a question about why you add berries in the “Protein + water + 1 cup berries” combo?

    • Flavia says:

      Hey Joanna, thank you very much!!

      I added in berries to get some carbs in post-workout and for the antioxidants contained in the berries. Greens post-workout will be better utilzed in the body because you are depleted post-workout (or should I say hopefully you are 😉

  • niki says:

    Hey Flav, I have a few questions.

    How many grams of protein for post workout meal?

    How many grams of carbs will you have on those carb days? How many days per week?

    • Flavia says:

      That depends on your goal and your personal weight. Because my protein powder has 26g of protein I take one scoop and I usually have around 40g of carbs unless I am trying to gain muscle – I would use 60 or 80 grams for that. You want at least 18g of protein following resistance training and again it totally depends on your weight and goals!

  • shilpa says:

    Hi. Could yoy mention some vegetarian low carb protein food instead of beef/salmon. cause iam a vegetarian. thx.

  • Fran says:

    Hi Flavia!
    I am a long time fan follower and admirer. It’s about a recent post that mentioned the “nut and meat” breakfast! What if I workout first thing in the morning? I don’t want to be consuming fats then. Also why do we even need to consume breakfast since our insulin is so low when we first rise? Wouldn’t eating cause it to spike?? Do you ever workout in a fasted state? Post workout would be the best time to h be a meal since our insulin has risen then. Have you heard of intermittant fasting? Have you tried it? Thank you in advance for your reply:)

    • Flavia says:

      Hey Fran, it is best to have protein and veggies before you workout – you can add in the fats if you are not having a lot of engery. Have the P + F meal after your post-workout meal. You are in a fasted state first thing in the morning so you need nutrients. Fats doesn’t spike insulin levels like carbs do. Post-workout would be the best time to have carbs because our body will utilize the carbs by repairing the broken down muscle tissues. Yes I have experimented with it and it is ok. It has it’s advantages and disadvantages. I like to keep my meals small and frequent – works the best for me and I feel the best eating that way 🙂 Thanks Fran.

  • Deb Reeps says:

    thanks for the great tip on how you incorporate having wine with your meal plans. I enjoy wine with my dinner, but understand it really sabotages weight loss. I seem to be getting stronger (and slimmer) so I do not worry too much about the scales. If I keep my portion controls right will it really hamper the weight (fat) loss ? You guys look very refreshed after your great vacation.

    • Flavia says:

      Yes it really does hammper weight loss. Have it infrequently and work extra hard the nest day – do a little more cardio or add an extra set!

  • Emily says:

    Hi Flavia!
    I’ve been reading your blog for several months and just brought Curvalicious – awesome workouts! I have a much stronger lower body than upper body and am looking forward to that changing by using your program. With the body composition tracker – do you recommend specific sites on each area measured? e.g. middle of the arm, top of the arm? The hips are the most confusing one, I’ve looked around and several places haev told me different sites to measure. Where do you use?

  • Channii says:

    Hi Flavia,

    In regards to one of your earlier posts, I was wondering if there’s a particular brand of BCAA’s and Glutamine that you recommend? Also, what do you think about a BCAA that has Glutamine mixed in it? Should this only be consumed during a weightlifting workout? Or is it also effective during MRT training and cardio?

    Also, I’m curious to know if you have regular cheat meals when you’re not on any kind of intense cutting program?


    • Flavia says:

      You can get them anywhere really! You can get ones that have them mixed, I choose to separate them so I know how much I am getting of both but that’s up to you. During or before and after or after. Also during cardio for sure to keep your muscle mass. I have glutamine in the morning and duing a workout be that cardio or weights or both and have BCAA with cardio and on my hard training days.

      I usually don’t for at least 8 weeks leading up to a shoot.

  • Brittany says:

    Hi Flavia,

    I was wondering what would be an ideal way for me to create a meal plan while attending college? I plan on keeping up with my workouts and even boosting up my resistance training but I am worried about what I should eat to help me on my mission to get the body I want. I will be working so I will have some income but I’m not sure what I should buy and make myself versus what I can just eat at the Cafeteria. Thank you for being an inspiration and for helping me educate myself on how to properly train and diet!

    • Flavia says:

      Hey Brittany. I am happy to hear that you are planning out your meals!! Check out the blog posts on 5 Best Carb, Protein and fat sources. That should help you whip up a nice grocery list!

  • Laura BB says:

    Flavia, I have a copy of your famous DEADLINE DIET that I am about to start upon.

    I just wanted clarification on one thing.
    Should I do weights on the high carb/calorie day OR do HITT training on the high carb day?

    I will await your advice before I get going…



  • Marlinda says:

    Hi Flavia
    You are looking amazing. It’s really motivating, that’s what I need a lot at the moment. I like to find out if ypu have a cheat day or do you just go on with your diet without any cheat days in between. Thanks

    • Flavia says:

      Thanks Marlinda. I do treat days, usually once a week if I am not prepping for anything such as a trip or photo shoot. I usually have one meal on Sunday that I indulge, have a high amount of carbs (usually dinner out). I tend not to eat much dessert and I am pretty strict during the week!

  • Jessica says:

    Hey Flavia! So its been two weeks I started going all out into your program and its working great! I have a athletic body to begin. I hope you can suggest a meal plan that would be good to really boost those muscle but yet lean out at the same time. I am not trying to loose weight. I am looking to stay the same or get bigger with musle. I hope you can help me out on Foods that can help me out with that! Cheers !!!

    • Anna says:

      Hey Jessica! Did you purchase Curvalicious? The meal plans Flavia has layed out Curvalicious would be great for you! For food choices check out Flavia’s articles 5 best carb sources, 5 best fat sources, and 5 best protein sources.

    • Flavia says:

      Hey Jessica. I am posting a meal plan within a day or so – please have a look back at the blog soon.

  • Kelly says:

    Hi Flavia.

    I would like to try your deadline diet from the Full-body-Licious program. I am currently doing Curvalicious, but figured it’d still be okay to do. Just wanted to clarify a few points, though. In the example you show in this post, you have five meals, with one being the post-workout meal. In the deadline diet that comes with FBL, it appears there are five meals, with an additional meal for post-workout. So I’m not sure what to do. I would rather only have five meals (including post-workout) as time makes it difficult enough to even fit in that many. In addition, it states that the protein post-workout should be 1 scoop, 30-40g protein, right now I use one scoop, which is 25g, is that enough? Also, it says the total protein for the day should be 95g, is that including the protein shake, especially in the case if that is supposed separate from the five daily meals? Sorry if I wrote this in a confusing way, and thanks in advance for your reply. Love your programs.

    • Anna says:

      Hi Kelly,
      5 meals per day is fine if that’s what works best for you. 25 grams should be good post workout, you want to maximize protein synthesis post workout byt taking in at least 3 grams leucine. Take a look at the label and see how much leucine is in 1 scoop and have 1 1/2 scoops if you need to to get 3 grams of leucine. The post workout protein is not counted in the 95 grams of protein per day.
      Hope that clarified everything, let me know if I can help with anything else. 🙂

  • breindy says:

    what is the thing with dairy? why did u cut dairy when you get deadline diet ready? i did come across a few sources saying to limit dairy while others say its a great protein and should eat it if not lactose intolerant?….I would like to understand the dairy thing

    • Anna says:

      Most everyone has a small intolerance to dairy so it will cause some bloating and water retention. Also, when you are cutting calories you want to make the best choices possible and dairy is not the most optimal source of protein, even though it is good to have for variety when your not in photoshoot prep.
      All the best!
      Anna, CPT, FF Specialist

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