A Healthier You!

THE
6-WEEK
DIET PLAN

Brian Syuki, Fitness and Weight Loss Coach

Table of Contents
Introduction ...........................................................2
Approved Foods ......................................................4
Unapproved Foods ..................................................5
Fruit-Infused Water ...............................................6
Diet Plan Rules .......................................................7
When Should You Eat Your Meals? .......................... 11
How 24-Hour Fasts Work ....................................... 12
An Easier Way to Control Portions ........................... 13
Vegetable servings .............................................. 13
How to Substitute Foods ........................................ 14
The Diet Plan ....................................................... 14
Improvise, Improvise, Improvise! ........................... 20

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Introduction
If you don’t know exactly what to eat to lose weight rapidly,
this guide is for you.

This meal plan guide will end all the confusion and show you
exactly what to eat.

However, this doesn’t mean you must stick to this meal plan
100 percent. You can make a few changes to fit your
preferences. Just make sure you follow the diet rules laid out
below.

All the meals in this plan are super simple to cook. Most of
them require only 3 main ingredients. This means you don’t
have to spend an arm and a leg on food, neither do you have
to cook for hours. You can cook most of the meals in less than
30 minutes.

If you stick to this diet plan, you can lose up to 10 kgs in just 6
weeks. Seriously, people lose 2 kgs a week using the diet
approach I’m about to show you.

Now, if the mainstream media has misled you into believing

that rapid weight loss is unhealthy, I would like to reassure you
that studies have repeatedly proven that people who lose
weight rapidly keep it off longer than those who take the slow
and steady approach.

Rapid fat loss fails only if you use an extremely restrictive diet.
As you will see, it is possible to stick to the Fat Crusher Diet
Plan without being miserable.

With that said, this diet plan is intended to be effective not fun.
Therefore, you may have to give up some of your favorite
foods for the next 6 weeks.

Luckily, you can reintroduce the foods you love after 4 weeks
without regaining weight.

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This diet plan will only work if you stick to it for the next 4
weeks.

Therefore, I want you to make a commitment right now that

you will follow the 6-Week Fat Crusher Challenge by emailing
me at [email protected]. The simple act of sending a
short email will increase your chances of sticking to this diet
plan.

Over the next 6 Weeks, I will send you daily emails motivating
you to keep going.

If you have any questions about this diet plan, feel free to
email me using the address above.

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Approved Foods
Proteins Vegetables Carbohydrates
Artichoke Rolled or Steel Cut
Animal Protein Broccoli Oats
Whole Eggs Kale Sweet Potatoes
Salmon Spinach Arrowroots (Nduma)
Omena Peppers Raw Bananas
Tuna Carrots (Matoke)
Tilapia Celery Yams
Cod Green Beans Brown Rice
Skinless Chicken Brussels Sprouts Chia Seeds
Breast Cauliflower Pumpkin
Turkey Breast Tomatoes Flaxseeds
Grass-fed Beef Zucchini Ugali (In
Whey protein Cucumber moderation)
(Low-carb) Cabbage Corn (Maize)
Asparagus
Plant Protein Okra Healthy Fats
Radishes Avocado
Lentils Onions Extra Virgin Olive Oil
Chickpeas Garlic Virgin Coconut Oil
Spirulina Lettuce Pumpkin Seeds
Quinoa Mushrooms Vegetable Oil – if
Chia Seeds Peas you can’t afford
Hemp Seeds coconut or olive oil
Pinto Beans Others Fatty Fish
Beans Cayenne Pepper
Minji Homemade Broth
Pigeon Peas Cilantro, Parsley,
(Mbaazi) and Other Herbs
Quinoa Apple Cider Vinegar
Green tea
Coffee
Ginger
Spinach Extract
Cinnamon
Lemon water

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Unapproved Foods
Proteins Carbohydrates Vegetables
Soy Products All Wheat Products White Potatoes
Fatty Cuts of Meat Instant Oatmeal (Moderation)
Milk and Dairy White Rice Squash
Products (Moderation)
Meal Replacement Pasta Fats
Shakes All Processed Carbs Nuts
Solid Fats

BEST FRUITS TO EAT

Watermelon (A slice) – Ideal

Bananas (not more than 1 a day)

Oranges

Pawpaw (A Slice)

Pineapples (A Slice)

Apples

Pears

Mangoes (A Slice) – High in carbs and sugar

Berries – Blueberries, Raspberries, Strawberries (A Handful)

ONLY EAT FRUITS RIGHT BEFORE MEALS

DO NOT EAT MORE THAN 2 FRUITS A DAY – 1 IS IDEAL

PROCESSED FOODS AND DRINKS, SUGAR, FRUIT JUICE,

OR STORE-BOUGHT SAUCES AND DRESSINGS ARE NOT
ALLOWED!

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Fruit-Infused Water

USE FRUIT-INFUSED WATER TO INCREASE YOUR WATER

INTAKE

Some tribe members were struggling with water intake

because they found plain water boring.

If water is a challenge for you, try fruit-infused water.

Simply slice a fruit like watermelon into small pieces and then
soak the pieces into drinking water for 30 minutes before
drinking the water.

You can soak the fruit overnight in a jag of water so that you
have fruit-infused water for the entire day.

Please note that I didn’t say add fresh fruit juice to drinking
water – that will only add unwanted calories and sugar.

Try different fruits to avoid monotony.

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Diet Plan Rules
Read these rules keenly before you start following the diet
plan.

1. Drink 2 Glasses of Water before Every

Meal
Research shows that drinking water before meals can prevent
overeating and help you lose weight.

In one study, participants who drank half a liter of water before

every meal lost 44 percent more weight than those who didn’t
drink water before meals.

Set reminders if you find yourself forgetting this vital rule.

2. Stop When You Are Full

Many of us were taught at an early age to always clean up our
plates. It’s time to kill this habit!

Stop eating when you feel full. Realize that it’s okay to leave
food on your plate. In fact, you won’t have to cook every meal
if you store leftovers.

3. Which Beverages Should You Drink?

These are also what you should take during the 24-hour
fast

Avoid all calorie-containing beverages for the next 3 weeks.

Here’s what you are allowed to drink:

1. Water

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Drink 2 glasses of water 15-30 minutes before every meal. And
drink at least 12 glasses every day. Set reminders if you find
yourself forgetting to drink water.

Alternatively, you can soak 1 or 2 tablespoons of chia seeds in

water (for 20 minutes) and then drink the mixture before
meals.

Chia seeds are very filling because of their high-fiber content

and they’ll keep you full for longer.

Don’t add chia seeds to drink water during the 24-hour fast

2. Black Coffee

Black coffee will boost your metabolism and enhance your

workout performance, thanks to its caffeine content.

Do NOT add milk, sugar, stevia or any natural sweetener to

your coffee. Even milk from plant sources such almonds,
cashews, and coconut is not allowed.

3. Green Tea

You can drink up to 5 cups of green tea daily to boost your

metabolism. Alternatively, you can add match green tea
powder to water and drink the mixture.

4. Ginger-Infused Water

Put slices of fresh ginger in water and then boil the mixture.
Strain the drink and enjoy. This drink will give you all the
healing benefits of ginger.

5. Apple Cider Vinegar (ACV)

Some studies suggest that ACV can aid fat loss and regulate
blood sugar levels. Feel free to add 1-2 tablespoons of ACV to
the water you drink before meals.

6. Lemon Water

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Lemon water has many weight loss benefits. Squeeze lemon
juice into water and enjoy.

4. What Is the Best Cooking Method?

Use any cooking method except deep-frying.

Keep in mind that 1 tablespoon of cooking oil contains up to

120 calories. Therefore, use minimal cooking oil to avoid
excess calories.

5. Maximize on Plant Protein

Plant protein contains fiber, protein, carbohydrates and many
other nutrients. Eating plant protein will allow you to consume
enough carbs without overeating.

For instance, a cup of lentils will give you 40 grams carbs

without spiking your blood sugar. Eat legumes and other plant
proteins at least once a day.

6. Should You Eat Dairy Products?

You should avoid dairy, especially if you are allergic to it. Most
dairy products are highly processed and high in sugar and
calories.

I recommend you stay away from dairy products expect plain

Greek yogurt. Greek yogurt is a good source of protein and
probiotics.

7. Eat Healthy Fats in Every Meal

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You will notice that I haven’t included heathy fats in the diet
plan. Therefore, remember to eat healthy fats in every meal,
especially avocado. Eating a ¼ slice of avocado in every meal
will keep you full for longer.

The Truth About Avocados

Keep in mind that avocados are high in calories. One large one
may contain 400 calories, therefore, eat 1/4 slices.

Alternatively, you can take omega 3 fish oil supplements daily.

8. Only Eat Fruits Before Meals

Fruit is a good source of vitamins and minerals. However,
eating too many fruits can interfere with fat loss.

Luckily, you can use fruits to enhance weight loss by eating

them before meals. Eating an apple or an orange before a meal
will increase your satiety and lead to lower calorie intake.

9. Why You Should Not Eat Nuts

We can all agree that nuts are good for your health. But I will
ask you to avoid them since they are easy to overconsume.

The excess calories from nuts can quickly add up and cause
weight gain. The same goes for nut butters – avoid them!

10. Avoid Variety

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Trying a new recipe every other day may feel exciting but it
can sabotage your weight loss efforts. It makes it difficult to
know where the excess calories are coming from.

Remember that it’s okay to eat the same meal 3 or even 5

times a week.

Have A Meeting With Yourself

The 6-Week Fat Crusher Challenge is not just about losing
weight, it’s about building discipline.

It is very important you make a commitment to stick to this

plan before you get started.

If you don’t believe you can follow this diet plan without falling
off the wagon, don’t bother starting it.

**Promise yourself that you won’t eat that treat at the office or
snack on chips while watching TV.

When Should You Eat Your Meals?

Research shows that the time you eat your meals does not
affect weight loss. Therefore, stick to the eating schedule you
are comfortable with.

The important thing is to maintain the same eating schedule

every day. An inconsistent meal schedule can throw your blood
sugar off balance and as a result, increase your cravings.

Don’t eat more than 4 meals a day. I recommend you stick to 3

meals a day. Contrary to popular belief, increasing meal
frequency doesn’t boost metabolism.

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You Can Eat 2 or 3 Meals A Day
If you prefer to eat 2 meals a day that’s totally fine. Just pick 2 meals out
of the 3.

How 24-Hour Fasts Work

If you’re already counting yourself out, let me assure you that
24-hour fasts are very doable. In fact, if you follow the fasting
approach in the meal plan, it will be very easy to complete your
fast.

Plus, you only need to fast once a week.

Here’s how the fast works.

Start your fast at 6:00pm in the evening until 6:00pm

the following da.

This is an excellent way to reduce your food intake and cleanse

your body without being miserable.

Believe me, I understand if you’re skeptical. I was in the exact

same place most of you are when learning about this at first.

But as you’ll see, fasting is very beneficial and it can enhance

weight loss.

The truth is you don’t need to eat 6 meals a day. Studies have
actually proven that eating frequently doesn’t help boost your
metabolism.

Fasting is great because it will help you build a healthy

relationship with food.

The best part about this fasting approach is it allows you to do

a 24-hour fast without skipping meals for an entire day.

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An Easier Way to Control Portions
Many people were confused about the amount of food to serve
so I’m going to offer a simpler solution.

USE A CUP!

Use a cup to measure your portions. Serve one cup from every
food type.

For instance, if a meal has Beans + Rice + Veggies

Serve one cup of beans, 1 cup of rice, and 1 or 2 cups of

veggies. Remember you should never limit yourself when it
comes to veggies.

Observe the 1 cup rule especially when it comes to carbs. Since

you’re allowed to eat carbs like rice and ugali make sure you
don’t serve more than one cup.

Size of the cup? Use the small cup not the 500 ml cup.

Don’t become a slave to the cup.

The goal of the cup is not to measure everything you eat. It’s
just supposed to help you learn to estimate portions with your
eyes. Once you’re able to eyeball portions, overeating will
become a thing of the past and you won’t need the cup
anymore.

Vegetable servings
Don’t restrict the veggies you serve in every meal. Serve as
much as possible. Eating more veggies will actually enhance fat
loss and reduce chances of overeating.

Eat more than 1 cup of veggies in every meal! If you are

hungry all the time, eat more veggies!

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How to Substitute Foods
If you don’t like a food in a specific meal or you’re allergic to it,
substitute it. This is very easy to do.

Simply go to the list of approved foods and check the category

of that particular food – Animal protein, plant protein, carbs or
healthy fats.

Pick another food from that category.

It’s that simple.

The Diet Plan

Veggies and legumes should be your main source of carbs.
Legumes contain carbs and protein.

If you are struggling to add veggies to your diet, try spicing

them up or roasting. It is important you find ways to make
veggies tasty since you have to eat them in every meal.

When buying protein powder, make sure it doesn’t contain

carbs, sugar, and artificial sweeteners.

Days 2 to 7
Eat 3 meals a day. Maintain the same meal schedule to prevent
blood sugar spikes and cravings.

Don’t eat a wide variety of foods since that usually leads to

high calorie intake and weight gain. Eating the same meals
over and over will help you lose more weight.

Drink 2 glasses of water 15-30 minutes before every meal

Meal 1 More than 1 Cup of Veggies + Animal Protein +

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 Avocado
Meal 2 More than 1 Cup of Veggies + Plant and Animal
Protein
Meal 3 More than 1 Cup of Veggies + Plant Protein and
Carbs

Day 1

24-Hour Fast

Dinner
Minji + Beef + Veggies

Day 2
Meal 1: Hardboiled eggs + Avocado + Veggies

Meal 2: Beef + Lentils (Kamande) + Mixed Veggies

Meal 3: Brown Rice/ Sweet Potatoes + Beans + Veggies

Day 3
Meal 1: Skinless Chicken Breast/ Hardboiled eggs + Avocado +
Veggies

Meal 2: Liver + Green Peas + Spinach

Meal 3: Kale + Lentils + Sweet Potatoes

Day 4
Meal 1: Peas + Eggs + Spinach + Avocado

Meal 2: Fish + Broccoli (Veggies of choice) + Beans

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Meal 3: Carrots + Brown Rice + Lentils

Day 5
Meal 1: Sweet Potatoes + Veggies + Liver + Avocado

Meal 2: Beef + Ugali + Mixed Veggies

Meal 3: Githeri + Sweet Bell Peppers

Day 6
Meal 1: Kale + Eggs + Sweet Potatoes + Avocado

Meal 2: Fish + Green Grams + Cucumber

Meal 3: Skinless Chicken Breast + Green Peas + Sweet Bell

Peppers

Day 7
Meal 1: Mixed Veggies + Skinless Chicken Breast + Avocado

Meal 2: Salmon + Lentils + Carrots

Meal 3: Brown Rice + Eggs + Broccoli

Day 8 to 14
Meal 1 More than 1 Cup of Veggies + Plant Protein +
Avocado
Meal 2 More than 1 Cup of Veggies + Plant Protein +
Carbs
Meal 3 More than 1 Cup of Veggies + Plant and Animal
Protein

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Day 8

24-Hour Fast

Dinner

Liver + Green Beans + Veggies

Day 9
Meal 1: Kale and Spinach + Lentils + Avocado

Meal 2: Veggies + Beans + Brown Rice

Meal 3: Spinach Salad + Green Beans + Tuna

Day 10
Meal 1: Green Beans + Avocado

Meal 2: Githeri + Kachumbari

Meal 3: Spinach Salad + Green Beans + Tuna

Day 11
Meal 1: Green Beans + Avocado

Meal 2: Roasted Root Veggies + Green Veggies + Lentils

Meal 3: Zucchini + Broccoli + Skinless Chicken Breast

Day 12
Meal 1: Green Smoothie (Use the smoothie recipes)
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Meal 2: Mixed Salad Greens + Roasted Root Veggies + Green
Grams

Meal 3: Salmon + Green Beans + Brown Rice 15 | P a g e

Day 13
Meal 1: Mixed Veggies+ Plain Yogurt +Avocado

Meal 2: Roasted Bell Peppers + Cucumbers + Brown Rice

Meal 3: Skinless Chicken + Ugali + Veggies

Day 14
Meal 1: Boiled Maize + Kale + Avocado

Meal 2: Pumpkin + Brown Rice + Baby Spinach

Meal 3: Salmon + Roasted Veggies

Days 15 to 21
Meal 1 More than 1 Cup of Veggies + Animal Protein +
Avocado
Meal 2 More than 1 Cup of Veggies + Plant and Animal
Protein
Meal 3 More than 1 Cup of Veggies + Plant Protein and
Carbs

Day 15

24-Hour Fast

Dinner
Ground Beef + Peas + Veggies

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Day 16
Meal 1: Hardboiled eggs + Avocado + Veggies

Meal 2: Beef + Lentils + Mixed Veggies

Meal 3: Brown Rice/ Sweet Potatoes + Beans + Veggies

Day 17
Meal 1: Skinless Chicken Breast + Avocado + Veggies

Meal 2: Ground Beef + Green Peas + Baby Spinach

Meal 3: Kale + Lentils + Sweet Potatoes

Day 18
Meal 1: Chickpeas + Eggs + Spinach

Meal 2: Salmon + Broccoli + Beans

Meal 3: Roasted Eggplant and Zucchini + Brown Rice + Lentils

Day 19
Meal 1: Sweet Potatoes + Salmon + Asparagus

Meal 2: Beef + Quinoa + Mixed Veggies

Meal 3: Corn + Lentils + Sweet Bell Peppers

Day 20
Meal 1: Broccoli + Eggs + Sweet Potatoes + Avocado

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Meal 2: Tuna + Beans + Cucumber

Meal 3: Skinless Chicken Breast + Green Beans + Sweet Bell

Peppers

Day 21
Meal 1: Greek Salad + Skinless Chicken Breast + Avocado

Meal 2: Salmon + Lentils + Carrots 17 | P a g e

Meal 3: Brown Rice + Eggs + Broccoli

Start again from day 1

Improvise, Improvise, Improvise!

This diet plan is just a guideline of how you should eat.
Therefore, don’t feel discouraged if you can’t afford some of the
foods in the meal examples.

Improvise the meals to fit your budget and food preferences.

Trust me, you will achieve breathtaking results with this plan
as long as you maximize on the intake of plant-based foods
and avoid processed carbs.

In short, get most of your daily calories from plant-based foods

and increase your protein intake.

What should you do after 6 Weeks?

If you have more weight to lose, start the diet plan from day
one again.

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Congratulations! If you have reached your weight goal. Email
me and I will send you a plan showing you how to reintroduce
the foods you love without regaining the weight you lost.

Stay focused!

Brian Syuki

Creator of Briansyuki.com

Email me: [email protected]

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