Diet and exercise are the keys to body weight management. If the scale and your waistline have been “unmanaged” for a while, try this two-week fix to get back on track. It will kickstart your system into fat-burning mode—and dare I say, help you shed a few pounds along the way.
It’s a simple system: you’ll eat five foods that start with the letter “B,” and your workouts will follow loading parameters that start with the letter “S.” You’ll get the idea in a second.
The “B” Diet
For the next two weeks, you’ll eat only:
- Beef
- Bacon
- Butter
- Broccoli
- Brussels sprouts
I learned this concept from Dr. Rocky Patel, a board-certified family physician and co-host of the Body IO podcast. It may sound restrictive, but trust me, you won’t feel deprived. You’ve got plenty of protein and fat to keep you satisfied, plus vegetables packed with micronutrients, phytonutrients, and fiber. And they can be tasty—just add butter to your broccoli and cook your Brussels sprouts with pieces of bacon.
Try to keep portions moderate, but even if you overeat, your body will regulate itself. Your appetite will drop, and you’ll naturally eat less in the following meal. This works similarly to the Atkins induction phase, where your body shifts from burning primarily carbohydrates to burning fat (including body fat) for energy. You’ll go from a fat-storing machine to a fat-burning machine.
This phase also helps stabilize blood sugar levels and reduce cravings for sugar and other carbs. However, expect some withdrawal symptoms—headaches, nausea, and fatigue are common. They can last anywhere from a few days to a week, but push through. By the second week, carb withdrawal symptoms usually disappear.
The “S” Complex Workout
For training, you’ll perform a six-exercise complex, done for six sets of six reps each, with sixty seconds rest between sets. You’ll do this seven times over two weeks.
The Exercises:
- Bent-knee deadlift
- Bent-over row
- Hang clean
- Front squat
- Push press
- Back squat
Perform six reps of each exercise, moving from one to the next until you finish the full circuit. Then rest sixty seconds and go again. Repeat this for a total of six rounds.
Choose a weight that’s challenging but manageable. The push press is usually the toughest exercise, so use that as your guide. If you finish the routine and only feel mildly challenged, increase the weight. Do this workout every other day for the next two weeks.
Why This Works
If you’ve been spinning your wheels on a low-fat diet with slow, steady cardio and machine-based circuit training, this will be a radical departure for you. But stick with it—it’s just two weeks. After that, you can expand your food choices and modify your training.
There are plenty of effective body composition strategies to take things further, but this plan will reset your metabolism and get you moving in the right direction.
Give it a shot. It works—and that’s no BS!
