The 14-Teen-erTM
The Two-week Fat Loss Momentum Kick-Start MethodMost clients I work with face one or both of two main issues: they are overnourished, consuming more calories than needed, or undermuscled, with less muscle than their potential allows. Often, they experience both simultaneously.
Weight management typically starts with addressing fat loss through dietary changes, with exercise becoming more important once consistency is established.
This 2-week fat loss kickstart, designed for individuals needing to lose between 10 and 50+ pounds, helps them shed 4-10 pounds or more in the initial two weeks, during their most engaged and committed phase (the Decision Zone).
While this plan provides a quick motivational boost, it is not a permanent solution but rather a foundation for transitioning to a personalized and sustainable approach to eating.
My specialty lies in guiding clients through this next step to permanently realign their eating habits after the initial success of the 14-Teen-erTM kickstart plan.
The Disclaimer
This resource is for educational purposes only and is not medical advice. Consult your physician for medical advice, diagnosis, or treatment. Always seek professional guidance before starting any new diet, exercise, or health program. Do not disregard medical advice due to information in this resource. Your health decisions are your responsibility, and individual needs vary.
The Principles
#1: A “Diet” is what you eat, not what you’re on…
This is not a traditional diet but a 14-day plan with specific food proportions to achieve results. Individual outcomes will vary due to different physiologies. Logic dictates that to get new results, you need to change your current habits.
Developing "eat for life" patterns requires temporarily breaking from old eating habits, becoming aware of your current eating behaviors, and forming new, sustainable habits that balance nutrition and enjoyment, making a more personalized plan you could create with support from a coach easier to adhere to over the long-term.
#2: It’s not magic, it’s math & simple measurement…
Everyone seems to be seeking shortcuts and magical solutions, but these often come with significant physical and emotional side effects. Despite new weight management theories, the basics remain: your body has daily energy needs. If you consume more energy (calories) than required, it stores the excess as fat. Eating in line with your energy needs maintains your weight, while consuming less leads to weight loss as your body uses stored energy.
Although health conditions, medications, and life stages can complicate things, the fundamentals are clear: consistently consuming less energy than needed generally results in weight loss. This plan, designed to stimulate stable energy through simple, single-ingredient ‘real’ food, can help you achieve results.
The Procedure
1. You will choose the number of meal events (up to 5 per day) that suits your current eating pattern (between 1-5)
2. You will ONLY eat within planned windows; you will not eat at unplanned times - you will pre-plan the windows of time to suit your lifestyle
3. You will ONLY eat whole, real, nutrient-dense, single-ingredient foods for two weeks from the “Green Means Go” food list (located below).
4. You will eat specific amounts of food either using your hand to ‘eyeball’ the measurement, or a kitchen scale to weigh the amount of food. Your hand is more than adequate to use as a measuring tool.
5. You will weigh yourself BEFORE DAY 1, then every day afterward after you go to the bathroom, upon waking, in the same state of dress (fewer clothes is best) and record that weight in an app or on paper.
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Day “0” Starting Weight: |
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Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
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Day 8 |
Day 9 |
Day 10 |
Day 11 |
Day 12 |
Day 13 |
Day 14 |
The Choices
How many meal events, including ‘snacks’ will you choose to have during each day? Circle a number that is closest to your current eating habits. If you’re not sure, choose 3, 4, or 5 to start.
1 2 3 4 5
What times, given your daily schedule, will you choose to eat at? Make it realistic and up to 5 meal events (including snacks). What is below is just an example with maximum meal events:
Meal #1 Time: 8am-8:30 breakfast
Meal #2 Time: 11am-11:15 snack
Meal #3 Time: 2pm-2:15 lunch
Meal #4 Time: 4pm-4:15pm snack
Meal #5 Time: 7pm dinner
Amounts of Food: If you’re over 170 lbs ( 77 kg) START with the portion guides below and if you need more food to feel fuller, add another portion of protein and/or vegetables to your meals.
If you’re under 170 lbs or 77 kg STICK with the portion guidelines below, or see “Eat for Life Green Means Go” food list for more precise amounts.
Portion Guides
GREEN means GO Food List
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PROTEIN SOURCES |
CARBOHYDRATES |
Vegetable CARBS (Fiber) |
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Lean: eat 4 oz = ~ 1 palm-sized portion |
Starchy Veggies/Fruits = 1 handful/cup |
Fiber NO-starch = 1/2 a plateful |
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Bison |
Catfish |
Acorn squash |
Apple |
Artichoke |
Leeks |
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Bone Broth |
Clams |
Beans |
Apricot |
Any Greens (leaves) |
Mushrooms |
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Chicken Breast |
Crab |
Butternut squash |
Any berries |
Asparagus |
Okra |
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Eggs & Whites |
Flounder |
Edamame |
Cantaloupe |
Beets |
Onions |
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Goat (meat) |
Haddock |
Kabocha squash |
Cherries |
Broccoli |
Pea pods |
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Ground turkey |
Mahi |
Lentils |
Citrus (all types) |
Brussel sprouts |
Peppers |
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Pork tenderloin |
Mussels |
Peas |
Grapes |
Cabbage (all) |
Radishes |
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Tempeh (soy) |
Scallops |
Pumpkin |
Guava |
Carrots |
Rhubarb |
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Tofu (soy) |
Shrimp |
Rutabaga |
Kiwi |
Cauliflower |
Sauerkraut |
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Turkey breast |
Snapper |
Split peas |
Peach |
Celery |
Squash (all kinds) |
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Turkey jerky |
Tuna |
Taro |
Pear |
Cucumber |
Tomato |
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Venison |
Turnip |
Plum |
Eggplant |
Zucchini |
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Pomegranate |
Green beans |
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UNSATURATED & *SATURATED FATS (*coconut) |
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HEALTHY FATS = 1 thumb-sized portion (Single Tablespoon/2 ounces) |
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Almonds |
Chestnuts |
Grapeseed oil |
Macadamias |
Pecans |
Rapeseed oil |
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Avocado & oil |
Chia Seeds |
Hazelnuts |
Nut butter |
Pine nuts/pesto |
Sesame seeds/tahini |
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Brazil nuts |
Coconut oil/aminos |
Hemp seeds |
Olive oil |
Pistachios |
Sunflower oil |
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Cashews |
Flaxseed oil |
Hemp hearts |
Peanuts |
Pumpkin seeds |
Walnuts & walnut oil |
The Definition of SIMPLE eating (for 2 weeks)
Use the PLATE METHOD to EAT SINGLE INGREDIENT FOODS (list above)
Step 1: Make 1/2 your plate non-starch carbs
Step 2: Make 1/4 of your plate LEAN protein
Step 3: Make 1/4 of your plate complex carbs (high starch)
Step 4: Optional (add in a healthy plant-based source of fat)
BUILD-A-BOWL Style Eating: SIMPLE MEALS 101
Step 1: Choose a base
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a) Roasted veggies of some kind, can also be steamed in the microwave to save time |
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b) cauliflower rice |
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c) salad greens - mixed field greens, baby spinach, kale, mustard greens, dandelion, arugula if you want more flavor |
Step 2: Choose toppings
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a) eggs - best option would be free-range organic…hard boiled, scrambled, fried, poached — all are good (eggs are both fat/protein but single ingredient) |
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b) more roasted veggies - sweet potato, parsnip, squash, zucchini |
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c) tofu/tempeh |
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d) half an avocado |
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e) nuts/seeds (almonds, cashews, pistachios, hemp, chia, sesame) |
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f) lean meat |
Step 3: Choose a sauce
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a) regular pesto/vegan pesto |
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b) tahini cream/green goddess sauce (not on list but fine) |
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c) spices/smoke |
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d) coconut aminos |
Frequently Asked Questions
What’s the Goal? The two-week fat loss kickstart aims to jumpstart your weight loss by establishing healthier eating habits, paving the way for sustainable lifestyle changes.
What about cravings? Cravings are common; remind yourself it's only 14 days, drink water, and wait them out. Initial discomfort usually fades within minutes.
Do I need to follow the plan exactly? Um. Yes. 100% compliance = 100% results. I guarantee you’ve done harder things in your life.
What if I’m Vegetarian/Vegan - does it work? Yes, the plan works for vegetarians/vegans by following the list of single-ingredient, nutrient-dense foods.
What about Drinks, Alcohol, THC? Stick to 0-calorie drinks like water and tea. Avoid alcohol and THC for the two weeks.
What kind of weight loss can I expect? Most people can expect to lose 4-10 pounds, influenced by starting weight, adherence, and metabolism.
Is it safe to exercise while doing this? Yes. If your exercise habit is intense take it down to a 6/10 for this two week period. However, the primary tool for weight loss is a focus on food habits.
What if I miss a day? Stay committed. If you slip, start over and aim for consistency for two full weeks. This is as much about making and keeping agreements with self as it is about weight loss.
What if I don’t like the majority of foods on the list? Choose a few foods from the list that you like OR can tolerate for two weeks and repeat them. Simple.
What about social events? Commit to the two-week plan, explaining your temporary dietary changes to others if necessary. If you slip, start over. You can always tell friends, spouses, and/or family members that you’re not eating/drinking that for a few weeks (then blame it on this new fella you met who is advising you). Usually restaurants have something that can be had from the list. It’s better not to have a bunch of false starts, but if you inadvertently break the agreement of two weeks on the list, just start over. Begin again. Believe me – you can do it!
I’m traveling for work or pleasure…can I still do this? Yes. Plan ahead. Commit. It’s two weeks. Blame your needs on some coach who told you to do something experimental for two weeks.
What about any medical conditions? This is a pretty simple, clean diet. But consult your healthcare provider before starting if you have medical conditions or take medications.
What happens after 2 weeks? Celebrate. Report your wins! Tell people you know. But most importantly pledge to continue the healthier habits you've developed AND likely seek support for a more personalized, sustainable plan to help you permanently install new habits. This is a MOMENTUM BOOST. To sustain momentum you’ll likely need to avail yourself of a support network and construct environments that make it easy to keep winning.
Disclaimer Reminder
Please remember that the information provided in this resource is not intended as medical advice. Consult your healthcare provider before making any significant changes to your diet or health regimen.