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Lose 12 Pounds in 12 Days Eating 12 Krispy Kreme Donuts

Lose 12 Pounds in 12 Days Eating 12 Krispy Kreme Donuts

So you want to lose 12 pounds and still eat your donuts?

First off, I have to tell you the truth. This is possible… but only for a short period of time. If you want to drop up to 12 pounds for a weekend at the beach or a sports weigh-in, this is for you. It will ONLY work short-term. As a personal trainer, my goal is to spread fitness knowledge, not skew it. You will minimize your sodium intake toward the end to minimize water retention. It is a low-carb diet, so you will deplete your glycogen stores (your body stores carbohydrate in your muscles in the form of glycogen). You will also limit your water intake in the final days.

You will lose up to 12 pounds of weight, not 12 pounds of fat. A lot of that weight will be water and glycogen. The good news: you will lose 4 or 5 pounds of actual fat in the process if you followed this 12-day program perfectly and let me tell ya, 5 pounds of fat is no joke.

I will explain at the end of this article how you can continue to eat donuts daily and still keep the weight off, but that just won’t happen in 12 days.

There are metabolic differences between men and women.

The average male burns maybe 2200-2400 calories daily. The average female burns about 1600-1800 calories daily. These numbers vary GREATLY depending on your activity level; just look at Michael Phelps’ 12,000 calorie daily diet. We’re talking about the average working class male or female.

Now, in order to lose weight, you need to be eating fewer calories than you are burning. There are 3500 calories in a pound of fat. This diet will help you lose up to 4 or 5 pounds of actual fat given the number of calories you are consuming. The best part: that weight stays off as long as you don’t binge on bad foods afterward. We’ll manipulate your carbohydrate, water, and sodium intake in order to get the final 7 or 8 pounds for the short-term.

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Now: The Donuts.

Remember how I said that you need to burn more calories than you consume in order to lose weight? That is literally the only requirement you need to meet in order to lose fat. It’s been proven time and again in science journals and studies. It’s cool, because once you know this, you realize you can fit in some of your favorite junk foods on occasion (though I don’t suggest making this a norm).

What I do suggest is fitting some junk food in if you’re really craving it. Why? Because I’d rather have you squeeze a donut in than break down and binge on 5 or 6 of them. One donut won’t throw you off track. Half a dozen will. Minimize your small junk food treat to once a day though.

The reason I say Krispy Kreme donuts is because a single glazed Krispy Kreme donut contains only 200 calories. If you’re not a fan of Krispy Kreme glazed donuts, any tasty 200 calorie snack will do.

The Diet:

Breakfast

1 Krispy Kreme Donut
8 oz Skim Milk
Black Coffee

Lunch

2-4 Eggs
2 Slices Bacon
Half Avocado

Dinner

6-10 oz Chicken OR Pork Chop OR Fish (or any lean meat)
6-10 oz Broccoli OR Mushrooms OR Zucchini (or any cruciferous vegetable)

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Dessert/Snack

4-8 oz Strawberries OR Blackberries OR Raspberries (any seeded berry)

*Ladies, please follow the low end of the ranges. Guys, stick to the high end.

You’ll start your day off with your donut (or any other tasty treat) and some coffee for energy. If you don’t drink coffee, skip it. The milk perfectly complements your donut and gets you some high quality protein as well. Dairy free? Almond milk will do.

For lunch, you’re going to eat some bacon, eggs, and avocado. The extra fat in this meal will curb your hunger and give you that extra energy kick you’ll need on this low-calorie diet. Make sure you drain the excess grease from the bacon though. The extra calories will otherwise throw off your results.

For dinner, you’re going to have a hefty portion of grilled or baked lean meat, complemented with a hefty portion of cruciferous veggies to help keep you full.

Your dessert will be berries: sweet, but healthy and low-calorie. Depending on your schedule, you can have this as a snack at any time during the day. Current studies show that meal timing has little to no effect on your body composition at the end of the day. Feel free to shift this snack to whenever you choose.

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Manipulating the Water Weight

For the first 9 days, feel free to salt and season your eggs, meat, and veggies however you want. Drink at least a gallon of water daily to flush out your system. On the last 3 days, refrain from salting anything. Days 10 and 11, restrict your water intake to half a gallon. On the final day, only drink one 16.9 oz bottle worth of water and cut out the bacon too much sodium.

By manipulating your sodium and water intake in this way, you will flush your system of excess water weight and lose quite a bit of weight in the process. Remember this is NOT fat and will only stay off in the short-term.

The Icing on the Donut

In order to get that full 12 pounds, I suggest going on a 30-60 minute brisk walk every day. This will increase your daily calorie burn by 200-400 calories. Over the course of 12 days, that’s 2400 to 4800 calories. Remember 3500 calories is a pound of fat. You could even walk more. Any extra distance you walk will just be more pounds lost, given you do not increase your food intake.

No cheating on the diet folks. A single bad day will throw off your results, even if you’re just accepting a piece of candy at work. Follow this religiously and you will see results. So what are you waiting for? Go out there and buy yourself some donuts.

The Long-Term Solution

If you’re really looking to transform your body long term and keep the weight off, you have to continue eating in a calorie deficit. The diet stated above is pretty extreme and not the most sustainable, so I’d suggest increasing the daily calories so that it is easier to stick to. If you saw good results following the 12-day plan and found it easy to stick to, then STICK TO IT. Weight loss is all about finding what works for you.

As long as you are eating in a calorie deficit, you will lose weight. It doesn’t matter if it’s donuts or broccoli. Broccoli will obviously keep you more full though and it’s heart healthy see why broccoli would be the smarter decision?

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First, you’ll have to figure out how many calories you can eat daily without gaining or losing weight. The only practical way to do this is by trial and error. Just consume the same number of calories for a week and if you maintain weight, you’ve found your maintenance calories. If you gain weight, drop the calories and try again. If you lose weight, increase the calories and try again.

Once you know your maintenance calories, you can eat 500 calories fewer than that number daily in order to lose 1 pound per week. You could even eat 1000 calories fewer than that number daily in order to lose 2 pounds per week.

In my experience personal training, most people go wrong on cheat day. If you have a cheat day and can eat a good amount of food, you can easily consume enough calories to pack on the entire pound or two you lost during the week. My suggestion to prevent this is to have just one Cheat Meal every week so that you successfully lose weight.

Now that you know how weight loss works, go achieve your goals!

Featured photo credit: Pexels.com via pexels.com

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Drew Kocak

Online Personal Trainer / Fitness Blogger

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Last Updated on August 20, 2019

How to Control Your Thoughts and Be the Master of Your Mind

How to Control Your Thoughts and Be the Master of Your Mind

Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

Who Is Thinking My Thoughts?

Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

1. The Inner Critic

This is your constant abuser who is often a conglomeration of:

  • Other people’s words; many times your parents.
  • Thoughts you have created based on your own or other peoples expectations.
  • Comparing yourself to other people, including those in the media.
  • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

2. The Worrier

This person lives in the future; in the world of “what ifs.”

The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

3. The Reactor or Trouble-Maker

This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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This person can be set off by words or feelings, and can even be set off by sounds and smells.

The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

4. The Sleep Depriver

This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

The Sleep Depriver’s motivation can be:

  • As a reaction to silence, which he fights against
  • Taking care of the business you neglected during the day
  • Self-doubt, low self-esteem, insecurity and generalized anxiety
  • As listed above for the inner critic and worrier

How can you control these squatters?

How to Master Your Mind

You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

There are two ways to control your thoughts:

  • Technique A – Interrupt and replace them
  • Technique B – Eliminate them altogether

This second option is what is known as peace of mind!

The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

For the Inner Critic

When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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“Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

  • They rile up the Worrier.
  • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
  • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
  • They are a bully and is verbally and emotionally abusive.
  • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

Eliminate your worst critic and you will also diminish the presence of the other three squatters.

Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

For the Worrier

Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

  • Increased heart rate, blood pressure, or surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tense

Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

If you believe in a higher power, this is the time to engage with it. Here is an example:

Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

“Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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For example:

If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

“I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

Change those fearful thoughts when they happen:

“Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

For the Trouble-Maker, Reactor or Over-Reactor

Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

  • Increased heart rate and blood pressure; surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tension

I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

Breathe in through your nose:

  • Feel the air entering your nostrils.
  • Feel your lungs filling and expanding.
  • Focus on your belly rising.

Breathe out through your nose:

  • Feel your lungs emptying.
  • Focus on your belly falling.
  • Feel the air exiting your nostrils.

Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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Master your mind and stop the Reactor from bringing stress to you and your relationships!

For the Sleep Depriver

(They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

  1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
  2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

You can also use this technique any time you want to:

  • Fall back to sleep if you wake up too soon.
  • Shut down your thinking.
  • Calm your feelings.
  • Simply focus on the present moment. 

The Bottom Line

Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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Featured photo credit: Priscilla Du Preez via unsplash.com

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