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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 October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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