Add On To Lean Out Diet Challenge

Feb 17, 2013 by



Hello My Lovie-Dovies,

I’m finally brining you another diet challenge. In previous challenges we’ve usually taken something out of our diet, in this challenge we’re not going to take anything away, we are going to add specific foods into our daily regimen. However you are eating at the moment, eat the same but add the foods that I’m gonna share with every single day. Even if you are not eating very healthy at the moment, don’t worry, leave everything how it is and just add these foods every day on top of what you’re eating. What you will notice is, in a few weeks your body will begin to crave healthy foods on a regular basis, naturally and you will gradually be able to change your eating habits ( if you need to ) without the forcing effort, plus by adding these foods you will start to lean out quite a bit as well.

The reason I believe that most diets fail, is restriction. When someone decides to begin a healthy lifestyle, and the reason why so many people drag it out until things get really bad is, their understanding of a healthy eating approach is limited. It’s limited by a restriction belief, such as: In order to lose weight and be fit I have to eat very little and very limited “. This approach is simply not true, and it never works in the long run, people with this approach begin to eat healthy and then end up falling off the wagon and start again and again. I personally cannot stand restricting my self of food, it’s miserable and I don’t want to live my life eating like a bird. This is why the Adding Approach works so well.

If you’re just beginning your way to a health lifestyle, you’re gonna love this approach so much because it’s quite easy to follow. If you’ve been on a healthy path for a while, you will also love this approach because it will help you to reach your goals of even better habits and it will also help you to lean out even more.

We are what we eat, and we crave what we eat most of.


The Challenge:

Each day you will be adding these foods in these specific quantities either through all of your meals, or just some of your meals, as long as by the end of your day you ate all these foods:

Green Leafy Veggies – 4 large cups ( stuffed all the way up ) or 2 large plates, pick, only from this list. Green leafy veggies must be eaten raw:

  • Kale
  • Collard
  • Bok Choy
  • Spinach
  • Arugula


Other Veggies – 1 cup ( stuffed all the way up ), pick only from this list

  • Brussel Sprouts ( can be lightly steamed )
  • Cabbage ( raw )
  • Broccoli ( can be very lightly steamed, but it has to still remain crispy )
  • Cauliflower ( can be very lightly steamed )
  • Greep Pepper ( raw )


One more thing ( I’m sure many of you already eat this already )

  • 2 organic eggs ( either scrambled or boiled )


The reason I picked specific veggies above are because all of those veggies are the most nutrient dense. Vegetables also help your liver to detoxify, therefore speed up your metabolism and burn fat.

Another point that I wanted to make is, by adding so many nutrient dense foods daily, your body naturally begins to stop craving sweet or processed foods, it reconstructs it self.

Organic eggs contain lecithin, which help to break down fat in the body. Eggs also have a very high quality protein.

I’ve been doing this challenge for a little over a week now, adding these foods but still eating how I normal eat. I’m not the healthiest eater but I’ve noticed that I’ve leaned out and I started to crave vegetable daily, and not just crave but CRAVE the way I would crave chocolate.

I’m not going to place a time frame on this challenge, because by eating this way each of us individually will adjust to eating move nutrient dense foods.

Sending you hugs and kisses of health :),


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  • daybelis garcia

    Thank you love for this eating challenge. I personally eat this way already. For breakfast I’ve been eating large salads with scrambled eggs and berries. I snack on asparagus, eat large loaded salads for lunch and dinner too. My favorite greens have been kale and arugula, and I eat it raw… I think cooking it makes it too soggy. I do see you more leaner and hope to look someday close to how you look. You have a great physique…xoxoxo

  • Gerri Lee Schafer

    think I’m good already, but it’s amazing the number of people that don’t know how to eat properly, I hope this will help them to make a change………….I eat 90 % of my veggies raw and love them :)))))

  • eliza

    i eat mostly raw veggies anyway…but great info!

  • During the winter I prefer to eat most leafy greens lightly steamed, I’m better at eating them raw in the summer time. For this reason and the fact that I’m happy with the way I eat, I’ll sit out this challenge. I applaud the ideas and the approach of the challenge as adding of foods rather than being restrictive.

    • It’s a very summery weather here so I’m craving mostly raw veggies, but it did get a bit colder the last couple of days ( which I so love ). I’ve noticed even on the days that would usually be considered my super cheat days I’m still craving veggies, I’m really loving that πŸ™‚

      • Current condition outside is -7 degrees with a 61 km/h wind gust and a wind chill of -17. This is my 3rd winter storm this year. I’m not stepping out unless to feed the barn cats. Craving good food, especially veggies is great. I eat heavier meals in the winter, come summer I’m a salad/veggie monster:)

  • yuliya

    ???????,??????????! ????? ?????????:). ? ?????? ??????? ???? ????????? ? ?????? ???????? ? ????? ?????? ???? ??? ??? ??????????, ??? ?????????? ???????, ?????????? ??????, ??? ???? ??? ???-?? ????? ?????????:) ??? ?? ??? ? ?????????? ? ? ???????? ???? ???? ??? ??? ????? ?????? ?? ????? ????????! ??????? ???????!!))

    • Vse eto mogno raspredelit za ves den πŸ™‚ ( srazu vse eto ya dumau ne vozmogno budet skushat ). Prosto utorm naprimer skushat 2 yajsa i 1 krugku ovochej. V obed skushat 2 krugki ovochej i obichno chto echo kushaete na obed. Na ugin ( pered uginom ) skushat ostalnie ovochi, a potom sam ugin.

  • yuliya

    ? ??? ??? ?? ?????(greep), ??? ?? ?????????:)

  • Katerina Gjorgievska

    I’ll share this post with my friends who want to lose weight and believe that the best way is to just eat less. I know from personal experience how important it is to have balanced diet and eat green veggies and protein on daily basis. I LOVE cabbage, broccoli and cauliflower. I tell all my friends to include them in their diet, but they often say it is too expensive and they don’t like to spend time preparing them… Nevertheless, I know that if someone is really motivated to improve their health they will accept the fact that changing our daily habits is necessary. After all they are just that, habits. I really like this challenge and I will include some greens, like kale, that I don’t eat that often to make it more challenging.
    Thank you Tati πŸ™‚

  • Nellie

    Hi Tati,

    Thank you for the challenge!! It sounds really great. What do you think about frozen veggies (ex. Brussel Sprouts)? I live in Washington and not always have an access to good-quality fresh food… Also what about cucumbers? They are big part of my diet and one of my favs, but they are not on the list…

  • steffi_dk

    I started that challenge a few weeks ago, I decided to eat at least one salad a day and it works really good. I miss it when I donΒ΄t eat it.

  • jt

    You reminded me of arugula Tati… I’ll never forgive you, now I can’t live without it!! πŸ˜‰ (I’ve just ran out of it and couldn’t put any into my smoked turkey sandwich, my afternoon snack was so miserable!! :P)

  • I have kind of weird problem, but I cant buy any of this: Kale, Collard, Bok Choy, Spinach, Arugula. Well last two I can buy spinach and arugula but I cant buy them organic, and if I cant buy them organic I really dont wanna buy them at all. I know it sounds kind of weird, how we dont have this things in our stores, but I went many different places today and I didnt find. I have always just bought different kind of lettuces are they good enough for this challenge?

  • I still eat like this every day. I noticed craving greens a lot now ,too. In summer more fruits and herbs. I think colors of food play a big role in full filling our body/organs needs!

  • Jennifer

    Tati, for the second group of veggies with brussel sprouts, broccoli and cauliflower being okay to lightly steam. Would it be okay to lightly roast them instead? I grew up being inundated with steamed vegetables, and I do not like the taste and texture. And is it just me or do brussel sprouts have a slight bitterness in the very center?? The leafy greens I try to fit in raw either in salad form or in green smoothies, but the rest I love roasted! (I have just recently discovered said brussel sprouts and love, love, loveeee them roasted.) Also, I love this approach. It’s amazing how many people just expect eating healthy to be tasteless or restrictive. Thank you!!

  • Ella Rose West


    Thanks for the tips, I’ve decided to give this diet a go! I agree with your point that a lot of diets fail because people feel restricted; if you can’t have something it make you want it more! Anyway, I’ll try it…fingers crossed!

    Thanks for the read,

    Ella x

  • Salina Oraz

    Interesting, will also try. thank you! ))