15/21 Quickstart: lose up to 15 pounds in 21 days with this crash-course eating program - really! - Cover Story

Men's Fitness, Oct, 2002 by Philip L. Goglia, Michael Berg

TIPS TO MAKE THE COMMITMENT EASIER

Follow these suggestions to make the three weeks go by more smoothly.

* Prepare enough food (chicken, fish, steamed vegetables) at one time to make approximately two days' worth of meals.

* Shop every few days to ensure that your fish and vegetables remain fresh.

* Pack each meal individually the night before in plastic food containers.

* Do not increase the intensity of your cardio during the three weeks.

* Note all the times you eat each meal and drink each glass of water. This will keep you motivated to stay with the plan.

* Don't expect to see any weight change during the first week of the plan. Avoid stepping on a scale until the third week.

* Even if you don't sense hunger, eat on schedule.

Phil Goglia holds certifications from A.C.S.M., M.A.S.M., A.F.F.A., A.C.E. and I.P.F.A. He serves on the Board of Governors for the City of Hope and Cedars-Sinai Medical Centers in the Los Angeles area. The complete Quickstart program, along with a long-term diet and workout plan, are detailed in Goglia's new book, Turn Up the Heat. For more information, visit www.pfcnutrition.com.