J’ai reçu une invitation à visiter cette « nouvelle méthode révolutionnaire » dans ma boite à lettres, le genre de chose qu’on jette de suite. Mais …. je ne l’ai pas jeté : j’ai lu, et in fine, j’ai décidé de suivre sa méthode pour maigrir un peu.
Ce dimanche soir, je viens de finir la 2° semaine et j’ai perdu presque 3 kgs. Donc je vais continuer.
De fait, le principe est très simple : je peux manger de tout, mais je dois ingurgiter moins de calories que je n’en dépense, ce qui me donne un capital de 1500 cal par jour. Et j’observe que je n’ai jamais autant apprécié le chocolat, mais au lieu de m’enfiler une dizaines de carrés à chaque descente dans le paquet de tablettes, je prend une dizaines de morceaux sur un même carré de 5 grammes.

J’ai lu toute la méthode (ca se lit vite, et c’est très pragmatique) et je me la suis résumé ci-dessous.

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Chapter 1 – Why « Eat Less & Move More » Doesn’t Work
Mistake #1: Thinking You Can Lose Fat If You « Just Eat Less & Move More. »
Mistake #2: Thinking That Losing Weight Slowly Is Optimal

Chapter 2 – The Fat Loss « Keystone »
Creating a caloric deficit and maintaining it over time is the single most important factor for losing fat. Full stop.

Chapter 3 – Why You Must Create An Aggressive Caloric Deficit To Defeat HomeostasisChapter 4 – What Almost Everyone Gets Wrong About Aggressive Caloric Deficits
Mistake #1: Not Tracking Anything
Mistake #2: Emotional Investment In Scale Weight
Mistake #3: Using Exercise As Your Primary Fat Burning Tool The more you exercise the better your body gets at learning how to conserve energy! Exercise can make you hungrier! page 37 – This means you can do « everything right » — you can create an aggressive caloric deficit for multiple days in a row — and not see a difference when you step on the scale.
Mistake #4: « Undoing » The Caloric Deficit Created By Workouts
Mistake #5: Tracking The Deficit Using A Daily View The Solution: Train yourself to view caloric deficit over the course of a full week, not just on a day-by-day basis.

Chapter 5 – The Caloric Ceiling And Establishing Certainty Of Deficit
If you’re a male and you consume a maximum of 1,500 calories per day, you will lose fat. Full stop. If you’re a female and you consume a maximum of 1,100 calories per day, you will lose fat. Full stop.

Chapter 6 – What To Eat And When To Eat
Now we know how much WHEN To Eat : – Eat 1-2 Meals Per Day, No Snacks In Between Meals (Pick The Meals That Work Best For You) – Make 1 Meal « Light » And Save Calories For Your Most Social Meal WHAT To Eat : – Nothing Is Off Limits – Choose Mostly Natural & Real Foods : « Eat like an adult. »   Strive For 1 Serving Of Fruit And 1 Serving Of Veggies Daily

Chapter 7 – The Cheat Strategy That Accelerates Fat Loss
Careful : Creating A Caloric Deficit Is Hard. Creating A Caloric Surplus Is Easy.
Creating a caloric deficit of 1,000 calories per day is considered « aggressive. » But on a standard cheat day, it’s easy to consume 5,000 calories or more. A cheat meal is a 3 hours free-wheel, and IMPORTANT: 1 CHEAT MEAL EVERY 2 OR 3 WEEKS On the day of the cheat meal, don’t eat any other meals (easier if this cheat meal is at night)

Chapter 8 – Front-Loading The Weekly Caloric Deficit Load the beginning of the week : week 1 – 20 hours fast week 2 – 20 hours fast + divide by 2 (so 750 cals) the first day. with proteins : chicken, fish, tuna, egg white, cottage cheese week 3 – 44 hours fast

Chapter 9 – Minimum Effective Dose Exercise & N.E.A.T. The minimum effective dose is defined as « the smallest dose that will provide the desired outcome. »
We still need to incorporate some amount of exercise for health reasons and to preserve muscle. Appendix A for workouts A and B N.E.A.T. stands for « Non-Exercise Activity Thermogensis. » We consume calories according these 4 « activities » : – Basal Metabolism – 16,5/24, more than 2/3, but you cannot control it – Non-Exercise Activity Thermogenesis. The average activity of an average day; 3,5/24, around 15%. and you can control it !  -Exercise Activity Thermogenesis. Exercise. 2,8/24, around 11% – Thermic Value Of Food. digestion of food. 1,2/24, 5% The NEAT can make a 1500 calories difference. Recommendation: 7,500 Steps Per Day While On The Underground Fat Loss Method. Walking : Improvements up to 7500 steps/day, then little above   Synthesis at this point
Cause #1: Creating a caloric deficit through diet.
Effect: The body is forced to burn stored body fat to account for the difference created by the shortage of calories.
Cause #2: Walking 7,500 steps per day.
Effect: The body will continue to burn calories at a rate above and beyond that of the resting metabolic rate.
Cause #3: Performing the minimum effective dose of targeted resistance training.
Effect: The body preserves muscle, ensuring that primarily stored body fat is burned to meet energy demands

Chapter 10 – The Fat Loss Mindset
Fat Loss Mindset Component 1: Full Ownership. How you look right now and the amount of fat you are currently carrying is 100% your doing
Fat Loss Mindset Component 2: A Dose Of Self-Hatred. « enough is enough, time to make a change. »
Fat Loss Mindset Component 3: A Reframe Of The Hunger Sensation. Reframe hunger as « fat burning »
When you feel the sensation of hunger, it’s a GOOD thing. It means your body is STARTING to burn fat.
Fat Loss Mindset Component 4: A Data-driven Outlook. « If you cannot measure it, you cannot improve it. »

Chapter 11 – The Tools Of Transformation For Recording Daily Weight: FatSecret For Tracking Fasting Time : Vora For Tracking Daily Steps : phone app

Chapter 12 – Getting Set To Start & Your Reward A push to enroll into « The Underground Fat Loss Private Facebook Group »

Chapter 13 – « Underground » Fat Loss Secrets Another document  

Appendix A: Deeper Dive On The Minimum Effective Dose Training Plan workout tracking sheet

Appendix B: After The First 21 Days The Restoration Period After The Restoration Period: « The Rolling Start »

Appendix C: The Quick Start Guide
Step 1: Select Your Personal Caloric Ceiling.
Step 2: Get 7,500 Steps Per Day And Complete 2 Resistance Training Workouts Per Week
Step 3: Front-load Your Week To Allow For Greater Fat Loss Early in The Week When Motivation Is Highest
Step 4: No Cheat « Days. » Only 1 Cheat Meal Every 12-21 Days.
Step 5: Follow the 21-day Roadmap As Outlined:
Step 6: The Key To Success Is Mindset & Tracking

Appendix D: The Daily Checklist Checklists work The Pre-Launch Checklist Day 1 Checklist