CHRIS Coaching provides a 6-week fitness program that focuses on lifestyle changes through diet and exercise. The program promotes healthy eating with an emphasis on plant-based whole foods and proper portion sizes. It also recommends reducing carbohydrates, dairy, alcohol and implementing both cardio and strength training exercises to help lose body fat and maintain muscle. Participants follow a slow carb or detox diet for 6 days each week, with one cheat day, and are provided tips to guide them through the regimen and support long-term healthy habits.

1. CHRIS coaching is improving one life at a time. We are responsible for life changing stories.
The Chris Coaching Method to a Balanced Life
A fitness program should not just focus on weight loss. It’s also about feeling
good about your body. This 6-week fitness program offers a lot more than just
physical transformation; this is also about a lifestyle overhaul. Picking the right
exercise program may be the key to making you fitter, but without the proper
diet to go along with it, you may be undoing the hard work you’re putting in.
It’s important to understand that diet enables you to change your weight and
burn fat, while exercise is the tool that accelerates these changes. 80% of how
your body looks is the result of what you eat, while 20% is from exercise. This
doesn’t mean that you should be underestimating the undeniable benefits of
physical training. It just emphasizes how nutrition impacts your daily mental and
physical performance.
The Chris Coaching Diet
Before I get into your training regimen, let’s first talk about proper nutrition.
Following my diet and detox plan can help you lose an average of 3kg of
body fat in 3-4 weeks. This plan focuses on healthy eating habits and
moderation.
Create healthy eating and drinking habits long term
What’s in your pantry? Processed foods and refined sugars are the number one
caloric offenders that should be avoided. They’re called “empty calories” for a
reason. Plant and animal sources can help you fill your nutritional daily
requirements without an overabundance of calories. Your new diet plan should
consist of meats, eggs, fish, vegetables and fruits. Not soda, cereals, breads,
processed meats and other junk food.
Eat smaller portions
This goes back to that everything in moderation rule. Don’t eat past satiety. The
good thing about cleaning out your pantry of “junk” foods and sticking to
nutritious foods is that you are fuller for longer. Putting in real food into your

2. CHRIS coaching is improving one life at a time. We are responsible for life changing stories.
body give is the nutrition it needs, which means you’re not hungry half an hour
after your last meal.
Less carbohydrates
Eating a low-carb diet can speed up your body’s fat burning ability. Since our
bodies use carbohydrates as its main source of energy, excess carbohydrates
that we don’t use is stored for later use or converted to FAT. Less
carbohydrates means less glucose that our bodies will store as fat. When we
combine this with physical training, our bodies start to use the stored fat for
energy helping us shed excess weight.
Less dairy
Plant based diets with a healthy serving of lean protein is the best way to
keep trim and build muscle. Dairy tends to be very caloric and can easily push
you over your daily calorie requirements.
Reduce body fat/exercise
You might actually have some muscle under that layer of fat. Reducing your fat
will make you look fitter and help accentuate the muscle you already have. The
key is calculating your calorie requirements per day, and eating 500 calories
below that. If you’re not trying to lose extra pounds, make sure you eat at
maintenance but cut down on your carb intake and insert cardio/aerobic exercises
to help you shed excess fat.
Drink less alcohol/more water
Alcohol can pack on the pounds. The bottom line is it adds calories to our
diets. We are often so strict with our food intake but don’t even consider the
calories that we are DRINKING. Alcohol contains about 7 calories per gram,
which are more calories than protein and carbs. Cutting back on the alcohol can
help you stay within your daily calorie requirements. What you should be
drinking instead is water. And lots of it. Burning calories requires water,

3. CHRIS coaching is improving one life at a time. We are responsible for life changing stories.
dehydration can significantly slow down weight loss. Water is not only essential
for the fat-burning process, it is also great for maintaining muscle tone and
reduce soreness after an intense workout.
The Diet Regimen
Now, that we have the basics for a successful weight loss program and what
foods you should be eating, let’s move into the more restrictive part of our
regimen. If you follow the diet rules listed below, you will be on your way to a
leaner physique in just 6 weeks.
Follow the slow carb diet and the detox (alternating) for 6 consecutive days and
on the 7th
day which we call “cheat day”, you are allowed to eat and drink
whatever your heart desires.
Slow Carb Diet
 No bread, rice, pasta, cereals allowed
 No high in calorie drinks allowed (alcohol, soda drinks) - 1 glass of red
wine per day allowed
 No sugar, no sweets (candies...)
 Only one coffee per day allowed
 Only max 400 g/ml of dairy products allowed
Detox
 Only fruits and vegetables allowed (pure, shake, soup, salad - potatoes,
beans, peas and lentils still allowed), 400 g/ml of dairy product (yogurt or
milk) allowed
Here are some additional tips to guide you through your diet plan:
 Smaller portions but in between meals/snacks/shakes recommended
 Eat less meat but more tofu and vegetables
 As for snacks, highly recommended fruit shakes up to 500 ml
 For breakfast yogurt and fruits or egg with vegetables

4. CHRIS coaching is improving one life at a time. We are responsible for life changing stories.
 Do not go too crazy on your cheat days, moderation is key (same for
alcohol)
 To substitute rice and pasta, cook heaps of grains like beans, lentils and
peas
 Drink 8 glasses of water per day or 1.5 liter off a bottle
 Ideally 5 fruits per day
 No sugar in coffee or tea
 Dark chocolate instead of dairy chocolate in your diet off days
 Less salt in your food
 Use smaller plates or cutlery, try to use smaller things to eat slower and
less.
 Drink water in between.
 No distraction when eating
 No meals after 10 pm and have breakfast before 10 am.
 Cook with your partner
 No soda. Juice instead.
 Eat sushi instead of sandwiches on your diet off days. Rice in moderation
is okay. Better yet, use brown rice which is a healthier grain
 Avoid junk food and fast food at all costs