Fat Burning Made Easy by Jay Robb

Shalene · 06-20-2008, 08:16 AM

This is a carb cycling program where you eat a lowCAL breakfast, a lowCARB lunch, and a healthy carb dinner.

The premise behind this is to re-energize the lowcarb dieter, or one who has hit a plateau, by replenishing the glycogen stores in the pancreas (via good carbs) by carb loading at night. If you try to burn fat all the time (lowcarb), your energy levels frop dramatically. This plan allows you to burn fat during the day and reload your glycogen stores for energy at night.

Here are the guidelines:

B- LOWCAL - Protein Shake OR Power Breakfast - (1-3 T protein powder mixed with oatmeal or nonfat plain yogurt) OR Power Omelet - ( eggwhite omelet w/cheddar cheese, topped with salsa or tomato if desired)
OR Fruit ONLY on Wed and Sun

L - Lowcarb -
lean protein, non starch veggie, and fat OR
Fruit ONLY on We and Sun

D - High Carb - carbs at dinner only - plus lean protein, non starch veggie, and fat, light on the protein AND 1 serving of fruit if you wish

Brown rice or pasta
corn or corn tortillas
potatoes
Sweet potatoes
Whole grain bread, pancakes

PLUS - every Sat night for 1 hour, eat whatever you want!
Pizza, desert, you name it!

Make sure you eat fruit for Breakfast and/or Lunch only on Wed or Sun.

No eating 3 hours before bedtime.

SO lowCAL Breakfast, LowCARB lunch, Good carb dinner!

The ratios are:
Lunch - rich in protein, veggies and healthy fats. 35% protein/55%fat/10%carb

Dinner - Rich in complex carbs, 70%carbs/15%protein/15%fat

This is called the Fat Burning Diet Made Easy - it is the newest version, you can download it from the Jay Robb website for $5.

This is the new meal rotating version vs the one where you rotate carb days.

Shalene · 06-20-2008, 08:22 AM

Yesterday was my first day, and my weight is the same. I am amazed I didn't gain having carbs for dinner! That is a first.

I woke up late today so didn't have time for a shake or omelet, so I ate a protein bar instead.

Today's menu:
B- protein bar
L- 2 cheeseburgers, no bun, with mayo and mustard
D- spinach alfredo pizza on whole grain crust from Papa Johns Pizza

Hope everyone has a great weekend!

bigflopman · 06-20-2008, 09:08 AM

this sounds interesting, I will check back in on your progress to see how you are doing. If it does work, I wouldn't be shocked to see a gain in the first few days as your body gets adjusted to the change.

Shalene · 06-20-2008, 09:39 AM

You are right, I fully expected a gain, but felt good this morning, no bloating, lots of energy. I'll keep you posted!

Moretta · 06-20-2008, 10:28 AM

Shalene: Sounds like you are doing great. Woot!

Moretta · 06-20-2008, 10:30 AM

What are the portion sizes for the protein and veggies?

LowCarbRachel · 06-20-2008, 12:43 PM

I'm in!

I started yesterday with:
breakfast: protein shake
lunch: veggie salad with cheese, sunflower seeds, dressing
dinner: brown rice stirfried with veggies and a little sour cream

So far today:
breakfast: protein shake+fruit

I am doing an hour of Callanetics almost daily plus throwing in thirty-forty minute walks when I have the opportunity. I'm wanting to get to my goal weight this summer.

rhlong · 06-20-2008, 04:29 PM

Sounds interesting.

LowCarbRachel · 06-20-2008, 05:46 PM

lunch: more fruit (forgot to bring my lunch and didn't feel like leaving work)
dinner: whole grain pancakes with real butter and real maple syrup, fresh pineapple with yogurt

I am trying to save up some money this summer, so I am being careful with my grocery money. For my dinners this week, I bought whole grain pancake mix, brown rice, and some whole grain pasta. All of that was pretty cheap. I'll do stir-fry veggies with the rice and I'll make a sauce with veggies for the pasta. For my lunches, I'll make a big quiche from eggs, veggies, cheeses, etc. Breakfast will be a protein shake.

Have a good night all!

Shalene · 06-20-2008, 07:32 PM

Rachel, your menu made me hungry! Whole grain pancakes sound delicious! I will make a spinach quiche on Sunday and eat it for lunch during the week.

Wheat noodles can make some awesome mac and cheese or macaroni salad, spaghetti, beefaroni/goulash, tuna noodle casserole, etc.

Moretta, I'll post more tomorrow on the portion sizes. I have a pulled tendon in my right wrist so typing is a challenge. I am slowww.

Have a wonderful weekend, everyone!

mac24312 · 06-20-2008, 07:33 PM

Sound interesting..subbing..

hadenuff · 06-20-2008, 08:35 PM

I am in! Are you going to do some sort of a weekly weigh in thing so we can see our progress? Or just post whenever.

LowCarbRachel · 06-20-2008, 08:48 PM

In his book, he says to only weigh once a week. I'll probably weigh daily and just post when the scale goes down!

Hoops · 06-21-2008, 12:58 AM

I wonder if this quick version is the same as his book???? I got it last night, but I just haven't read any of it today.

Shalene~ I doubt you'd see a gain after just doing the fruit flush. Hmmm??? Keep us posted.

LowCarbRachel · 06-21-2008, 07:30 AM

Good morning! Thought my scale might jump up (thought my glycogen stores might get refilled) but I'm still humming along at my signature weight. Now let's see if eating this way will help my weight go down a little bit. I would love it if it did because this is the best way of eatig that I've found so far!!

Happy fat-burning Saturday all!
Rachel

LowCarbRachel · 06-21-2008, 06:49 PM

Food today:

breakfast: super protein shake
lunch: crustless quiche
dinner: whole grain angel hair pasta with broccoli and mushrooms, with a little butter and parmesan cheese, strawberry shortcake (made from whole grain flour) with a little real whipped cream and strawberries

SuePro · 06-21-2008, 07:10 PM

Quote:

Originally Posted by Hoops

I wonder if this quick version is the same as his book???? I got it last night, but I just haven't read any of it today.

I beleive it is Hoops. I have the ebook and in a couple of places he states for more detailed information to see his 256 page book, The Fat Burning Diet.

hadenuff · 06-22-2008, 06:13 AM

Is anyone else having a hard time mentally eating the carb meal? It is funny how programmed your brain becomes.

SuePro · 06-22-2008, 06:51 AM

Quote:

Originally Posted by SuePro

I beleive it is Hoops. I have the ebook and in a couple of places he states for more detailed information to see his 256 page book, The Fat Burning Diet.

I take that back. I read the ebook (more thoroughly) this morning. Jay Robb states that in his orignal book, The Fat Burning Diet he suggested a diet with lower and higher carbs days. This ia a quote "But there is another even easier way to burn fat consistently: hence, The Fat Burning Diet MADE EASY!"

So accrding to what I've read, the difference is that "The Fat Burning Diet" cycles high and low carb days and the "The Fat Burning Diet Made Easy" cycles high and low carb meals thru the day as Shalene outlined above.

SuePro · 06-22-2008, 07:01 AM

Quote:

Originally Posted by hadenuff

Is anyone else having a hard time mentally eating the carb meal? It is funny how programmed your brain becomes.

I haven't started yet but I can understand it. I'm starting on Monday so I need to do some shopping today. Last night I was looking up the carb counts on the Complex Carbs in List 4. Sweet potatoes are lower in carbs than regular potatoes. Yams are lower in carbs than sweet potatoes but they
're out of season........ I'll take some time to get used to eating carbs at dinner again.

LoraJR72 · 06-22-2008, 07:36 AM

I am reading the book now. Looks easy enough!

LowCarbRachel · 06-22-2008, 11:07 AM

I am happily eating the high carb meals at dinner. The food tastes so good to me, and it's great to now that I have such yummy but healthy stuff to look forward to for all my meals.

I haven't lost or gained any weight yet, so we'll see what happens in two weeks! I would love it if eating this way helped me burn some fat!

Moretta · 06-22-2008, 11:07 AM

Quote:

So accrding to what I've read, the difference is that "The Fat Burning Diet" cycles high and low carb days and the "The Fat Burning Diet Made Easy" cycles high and low carb meals thru the day as Shalene outlined above.

Exactly. I don't have his newest one out yet, but I have The Fat Burning Diet book. Its easy to understand, but hard to wrap my head around the carbs again, like pastas, potatoes.

Wish you all luck and keep us posted on how everyone is making out.

I have currently moved to the 14 day fruit diet and loving it. So refreshing with all kinds of fruits and easy to prepare, no brainer.

Have a nice Sunday everyone.

Moretta · 06-22-2008, 11:09 AM

Quote:

Moretta, I'll post more tomorrow on the portion sizes. I have a pulled tendon in my right wrist so typing is a challenge. I am slowww.

Shalene: No worries. Hope your wrist feels better soon.

LowCarbRachel · 06-22-2008, 06:19 PM

Menu:

breakfast: protein shake
lunch: had protein shake about noon (woke up late), skipped lunch
dinner: whole grain pasta w/broccoli, mushrooms, and parmesan

I like this way of eating VERY much!

I am not doing the fruit for breakfast/lunch on Wednesdays and Sundays. And I am not doing the free meal on Saturday nights, either.

LoraJR72 · 06-23-2008, 06:09 AM

Quote:

Originally Posted by LowCarbRachel

Menu:

breakfast: protein shake
lunch: had protein shake about noon (woke up late), skipped lunch
dinner: whole grain pasta w/broccoli, mushrooms, and parmesan

I like this way of eating VERY much!

I am not doing the fruit for breakfast/lunch on Wednesdays and Sundays. And I am not doing the free meal on Saturday nights, either.

Is it because of the sugar in the fruit?

LowCarbRachel · 06-23-2008, 06:15 AM

No, I am not doing the Jay Robb plan, per se. My nutritionist has me on a plan very much like his, which is why I am posting here. I just don't do the all fruit mornings on Sunday and Wednesday AM or the free meal on Saturday nights.

Today's meal plan:
breakfast: super protein shake
lunch: quiche
dinner: stirfried brown rice with veggies

SuePro · 06-23-2008, 06:40 AM

Good morning everyone!

Today is day 1 for me.

I'm always so exicited when I start a new plan. Hopefully the scale will cooperate. Today is a vacation day for me

but I'm determined to start today. I'm taking DS to see Kung Fu Panda today so we'll eat lunch just before we go.

Today's meal plan:
Breakfast: Yougurt with 2 tbs of vanilla whey protein
Lunch: Salad with tuna, avacado and full fat dressing
Dinner: Salad, grilled chicken, baked sweet potato and maybe a piece of fruit.

Have a nice day everyone!

06-20-2008, 08:16 AM	#1
Shalene Senior LCF Member Join Date: Jun 2005 Location: Mount Dora, FL Posts: 308 Gallery: Shalene WOE: Atkins	Fat Burning Made Easy by Jay Robb This is a carb cycling program where you eat a lowCAL breakfast, a lowCARB lunch, and a healthy carb dinner. The premise behind this is to re-energize the lowcarb dieter, or one who has hit a plateau, by replenishing the glycogen stores in the pancreas (via good carbs) by carb loading at night. If you try to burn fat all the time (lowcarb), your energy levels frop dramatically. This plan allows you to burn fat during the day and reload your glycogen stores for energy at night. Here are the guidelines: B- LOWCAL - Protein Shake OR Power Breakfast - (1-3 T protein powder mixed with oatmeal or nonfat plain yogurt) OR Power Omelet - ( eggwhite omelet w/cheddar cheese, topped with salsa or tomato if desired) OR Fruit ONLY on Wed and Sun L - Lowcarb - lean protein, non starch veggie, and fat OR Fruit ONLY on We and Sun D - High Carb - carbs at dinner only - plus lean protein, non starch veggie, and fat, light on the protein AND 1 serving of fruit if you wish Brown rice or pasta corn or corn tortillas potatoes Sweet potatoes Whole grain bread, pancakes PLUS - every Sat night for 1 hour, eat whatever you want! Pizza, desert, you name it! Make sure you eat fruit for Breakfast and/or Lunch only on Wed or Sun. No eating 3 hours before bedtime. SO lowCAL Breakfast, LowCARB lunch, Good carb dinner! The ratios are: Lunch - rich in protein, veggies and healthy fats. 35% protein/55%fat/10%carb Dinner - Rich in complex carbs, 70%carbs/15%protein/15%fat This is called the Fat Burning Diet Made Easy - it is the newest version, you can download it from the Jay Robb website for $5. This is the new meal rotating version vs the one where you rotate carb days. __________________ "Commit to a real lifestyle change. This is a healthier way of life, not a diet." Robert C. Atkins,MD

06-23-2008, 06:15 AM	#27
LowCarbRachel Way too much time on my hands! Join Date: Nov 2000 Location: Salt Lake Area Posts: 11,653 Gallery: LowCarbRachel Stats: Almost There WOE: IF (vegetarian)+Callanetics	No, I am not doing the Jay Robb plan, per se. My nutritionist has me on a plan very much like his, which is why I am posting here. I just don't do the all fruit mornings on Sunday and Wednesday AM or the free meal on Saturday nights. Today's meal plan: breakfast: super protein shake lunch: quiche dinner: stirfried brown rice with veggies Last edited by LowCarbRachel : 06-23-2008 at 06:16 AM.

06-23-2008, 06:40 AM	#28
SuePro Junior LCF Member Join Date: Aug 2007 Location: Massachusetts Posts: 58 Gallery: SuePro Stats: 262/206/160 WOE: Low Carb Start Date: 6/02/07	Good morning everyone! Today is day 1 for me. I'm always so exicited when I start a new plan. Hopefully the scale will cooperate. Today is a vacation day for me but I'm determined to start today. I'm taking DS to see Kung Fu Panda today so we'll eat lunch just before we go. Today's meal plan: Breakfast: Yougurt with 2 tbs of vanilla whey protein Lunch: Salad with tuna, avacado and full fat dressing Dinner: Salad, grilled chicken, baked sweet potato and maybe a piece of fruit. Have a nice day everyone! __________________ Sue Boston Celtics -Champions!! Last edited by SuePro : 06-23-2008 at 06:42 AM.

06-20-2008, 08:22 AM	#2
Shalene Senior LCF Member Join Date: Jun 2005 Location: Mount Dora, FL Posts: 308 Gallery: Shalene WOE: Atkins	Yesterday was my first day, and my weight is the same. I am amazed I didn't gain having carbs for dinner! That is a first. I woke up late today so didn't have time for a shake or omelet, so I ate a protein bar instead. Today's menu: B- protein bar L- 2 cheeseburgers, no bun, with mayo and mustard D- spinach alfredo pizza on whole grain crust from Papa Johns Pizza Hope everyone has a great weekend!

06-20-2008, 09:08 AM	#3
bigflopman Senior LCF Member Join Date: Jan 2008 Location: Georgia Posts: 221 Gallery: bigflopman Stats: 354/241/225 WOE: Lowcarbish :) Start Date: 1/07(354), 1/08(304)	this sounds interesting, I will check back in on your progress to see how you are doing. If it does work, I wouldn't be shocked to see a gain in the first few days as your body gets adjusted to the change.

06-20-2008, 09:39 AM	#4
Shalene Senior LCF Member Join Date: Jun 2005 Location: Mount Dora, FL Posts: 308 Gallery: Shalene WOE: Atkins	You are right, I fully expected a gain, but felt good this morning, no bloating, lots of energy. I'll keep you posted!

06-20-2008, 10:28 AM	#5
Moretta Senior LCF Member Join Date: Apr 2008 Location: Canada Posts: 643 Gallery: Moretta Stats: 158.6/129/125 WOE: LC of some sort undecided which one Start Date: March 28, 2008	Shalene: Sounds like you are doing great. Woot!

06-20-2008, 10:30 AM	#6
Moretta Senior LCF Member Join Date: Apr 2008 Location: Canada Posts: 643 Gallery: Moretta Stats: 158.6/129/125 WOE: LC of some sort undecided which one Start Date: March 28, 2008	What are the portion sizes for the protein and veggies?

06-20-2008, 12:43 PM	#7
LowCarbRachel Way too much time on my hands! Join Date: Nov 2000 Location: Salt Lake Area Posts: 11,653 Gallery: LowCarbRachel Stats: Almost There WOE: IF (vegetarian)+Callanetics	I'm in! I started yesterday with: breakfast: protein shake lunch: veggie salad with cheese, sunflower seeds, dressing dinner: brown rice stirfried with veggies and a little sour cream So far today: breakfast: protein shake+fruit I am doing an hour of Callanetics almost daily plus throwing in thirty-forty minute walks when I have the opportunity. I'm wanting to get to my goal weight this summer.

06-20-2008, 04:29 PM	#8
rhlong MAJOR LCF POSTER! Join Date: Jun 2007 Location: Las Vegas Posts: 1,270 Gallery: rhlong Stats: 320/256.4/165 WOE: low carb my way Start Date: June 2007	Sounds interesting.

06-20-2008, 05:46 PM	#9
LowCarbRachel Way too much time on my hands! Join Date: Nov 2000 Location: Salt Lake Area Posts: 11,653 Gallery: LowCarbRachel Stats: Almost There WOE: IF (vegetarian)+Callanetics	lunch: more fruit (forgot to bring my lunch and didn't feel like leaving work) dinner: whole grain pancakes with real butter and real maple syrup, fresh pineapple with yogurt I am trying to save up some money this summer, so I am being careful with my grocery money. For my dinners this week, I bought whole grain pancake mix, brown rice, and some whole grain pasta. All of that was pretty cheap. I'll do stir-fry veggies with the rice and I'll make a sauce with veggies for the pasta. For my lunches, I'll make a big quiche from eggs, veggies, cheeses, etc. Breakfast will be a protein shake. Have a good night all!

06-20-2008, 07:32 PM	#10
Shalene Senior LCF Member Join Date: Jun 2005 Location: Mount Dora, FL Posts: 308 Gallery: Shalene WOE: Atkins	Rachel, your menu made me hungry! Whole grain pancakes sound delicious! I will make a spinach quiche on Sunday and eat it for lunch during the week. Wheat noodles can make some awesome mac and cheese or macaroni salad, spaghetti, beefaroni/goulash, tuna noodle casserole, etc. Moretta, I'll post more tomorrow on the portion sizes. I have a pulled tendon in my right wrist so typing is a challenge. I am slowww. Have a wonderful weekend, everyone!

06-20-2008, 07:33 PM	#11
mac24312 MAJOR LCF POSTER! Join Date: Jun 2007 Location: SW Virginia Posts: 1,013 Gallery: mac24312 Stats: 250/143/Maintenance WOE: Stella Style/Maintenance/Eating to my BMR :} Start Date: October 07 2006	Sound interesting..subbing..

06-20-2008, 08:35 PM	#12
hadenuff Senior LCF Member Join Date: May 2008 Location: Michigan Posts: 510 Gallery: hadenuff Stats: 205/178/125 WOE: low carb Start Date: June 1st	I am in! Are you going to do some sort of a weekly weigh in thing so we can see our progress? Or just post whenever.

06-20-2008, 08:48 PM	#13
LowCarbRachel Way too much time on my hands! Join Date: Nov 2000 Location: Salt Lake Area Posts: 11,653 Gallery: LowCarbRachel Stats: Almost There WOE: IF (vegetarian)+Callanetics	In his book, he says to only weigh once a week. I'll probably weigh daily and just post when the scale goes down!

06-21-2008, 12:58 AM	#14
Hoops Very Gabby LCF Member!!! Join Date: Jul 2004 Location: Las Vegas Posts: 3,922 Gallery: Hoops Stats: 5'9" goal size 8/10	I wonder if this quick version is the same as his book???? I got it last night, but I just haven't read any of it today. Shalene~ I doubt you'd see a gain after just doing the fruit flush. Hmmm??? Keep us posted.

06-21-2008, 07:30 AM	#15
LowCarbRachel Way too much time on my hands! Join Date: Nov 2000 Location: Salt Lake Area Posts: 11,653 Gallery: LowCarbRachel Stats: Almost There WOE: IF (vegetarian)+Callanetics	Good morning! Thought my scale might jump up (thought my glycogen stores might get refilled) but I'm still humming along at my signature weight. Now let's see if eating this way will help my weight go down a little bit. I would love it if it did because this is the best way of eatig that I've found so far!! Happy fat-burning Saturday all! Rachel

06-21-2008, 06:49 PM	#16
LowCarbRachel Way too much time on my hands! Join Date: Nov 2000 Location: Salt Lake Area Posts: 11,653 Gallery: LowCarbRachel Stats: Almost There WOE: IF (vegetarian)+Callanetics	Food today: breakfast: super protein shake lunch: crustless quiche dinner: whole grain angel hair pasta with broccoli and mushrooms, with a little butter and parmesan cheese, strawberry shortcake (made from whole grain flour) with a little real whipped cream and strawberries

06-22-2008, 06:13 AM	#18
hadenuff Senior LCF Member Join Date: May 2008 Location: Michigan Posts: 510 Gallery: hadenuff Stats: 205/178/125 WOE: low carb Start Date: June 1st	Is anyone else having a hard time mentally eating the carb meal? It is funny how programmed your brain becomes.

06-22-2008, 07:36 AM	#21
LoraJR72 MAJOR LCF POSTER! Join Date: Jan 2008 Location: Fever Pitch City Posts: 2,950 Gallery: LoraJR72 Stats: 138/???/127 - 5'6" WOE: CRON - Calorie Restriction with Optimal Nutrition Start Date: August 26, 2008	I am reading the book now. Looks easy enough!

06-22-2008, 11:07 AM	#22
LowCarbRachel Way too much time on my hands! Join Date: Nov 2000 Location: Salt Lake Area Posts: 11,653 Gallery: LowCarbRachel Stats: Almost There WOE: IF (vegetarian)+Callanetics	I am happily eating the high carb meals at dinner. The food tastes so good to me, and it's great to now that I have such yummy but healthy stuff to look forward to for all my meals. I haven't lost or gained any weight yet, so we'll see what happens in two weeks! I would love it if eating this way helped me burn some fat!

06-22-2008, 06:19 PM	#25
LowCarbRachel Way too much time on my hands! Join Date: Nov 2000 Location: Salt Lake Area Posts: 11,653 Gallery: LowCarbRachel Stats: Almost There WOE: IF (vegetarian)+Callanetics	Menu: breakfast: protein shake lunch: had protein shake about noon (woke up late), skipped lunch dinner: whole grain pasta w/broccoli, mushrooms, and parmesan I like this way of eating VERY much! I am not doing the fruit for breakfast/lunch on Wednesdays and Sundays. And I am not doing the free meal on Saturday nights, either.