Jefferson “Lean Target” Protocol (JLTP)
The Ultimate Guide to the Jefferson Lean Target Protocol (JLTP).
This tool is a composite of strategies from some of the most influential coaches and dietitians I have been around. It is a natively gluten-free, whole-foods inspired - higher protein, moderate fat, low carb plan (with the exception of your "Celebratory Meals"). By layering their approaches, I've landed on elements that most agree on for effective fat loss while maintaining muscle mass. The calculator leans into point-based systems, which I have found super fun and easy to use.
This method takes the guesswork out of fat loss, helping you see rapid changes that build momentum and motivation to stay on track.
What Makes It Effective:
High-protein focus to preserve muscle and keep you full.
Simple point system to make it easy to follow.
Quick, visible results to boost motivation.
Disclaimer: Individuals with compromised kidney function should consult their trusted healthcare provider before starting a high-protein diet, as it may place additional strain on the kidneys.
Setting your “Target Weight”.
Simply enter your current weight and let the calculator do the rest!
Key Terms:
ProS (Protein Score): “How much protein to eat.”
FruS (Fruit Score): “Your fruit limit for the day.”
FatS (Fat Score): “Your daily fat allowance.”
FibS (Fiber Score): “Your minimum fiber intake for digestion and fullness.”
SnaS (Snacks): “Your optional snack allowance (Pre-approved snacks only)”
SupS (SuperFoods): Your optional superfoods allowance (pre-approved superfoods only).”
TmS (Total Minimum Score): “Your daily minimum food intake.”
TMS (Total Maximum Score): “Your upper limit—keep food here to see results.”
JLT (Hit the Jefferson “Lean Target”): “Your main goal—stay between your TmS and TMS.”
Example: Use the JLTP Calculator to get your personalized scores and write them down—you’ll use these to plan your meals every day.
Fiber Supplementation (FibS)
Each specified portion is worth 10 points (10g fiber).
Why FibS is Non-Negotiable (But Easy):
“External fiber helps optimize digestion, support satiety, and improve metabolism. Rotating sources keeps your gut healthy and responsive. Add 10g at a time, and you’re golden.”
General Recommendations:
- Take 15 minutes before meals to support appetite control.
- Take between meals for digestive regularity.
- Drink 1 full glass of water with every fiber supplement to aid digestion and prevent discomfort.
Quick Start Tip for Newbies:
“Start with 10 points (10g of one source) for 3 days. Gradually work up to 20 points as your body adjusts.”
Fiber Rotation Chart
Alternate fiber blends every 2-3 days for optimal gut health:
| Day | Fiber Source | Notes |
|---|---|---|
| Mon-Tue | PaleoFiber (DFH) | Broad-spectrum blend; supports gut health and regularity. |
| Wed-Thu | PaleoFiber® RS (DFH) | Resistant starch blend; prebiotic benefits and fullness support. |
| Fri-Sun | PaleoFiber (DFH) | Broad-spectrum blend; supports gut health and regularity. |
| Mon-Tue | PaleoFiber® RS (DFH) | Resistant starch blend; prebiotic benefits and fullness support. |
| Wed-Thu | PaleoFiber (DFH) | Broad-spectrum blend; supports gut health and regularity. |
| Fri-Sun | PaleoFiber® RS (DFH) | Resistant starch blend; prebiotic benefits and fullness support. |
Acceptable, Single Ingredient Fiber Sources
- Psyllium Husk
- Apple Pectin
- Acacia Fiber
- Guar Gum
- Inulin (Chicory Root)
- Flaxseed Fiber
- Methylcellulose
- Baobab Powder
- Konjac Root (Glucomannan)
Optimizing Digestion
Digestion is the key to turning food into energy, fueling strength gains, and optimizing fat loss. This section focuses on simple strategies to optimize digestion, ensuring you absorb every ounce of nutrition from your meals.
Download Chart as PNGKey Points to Remember
Protein is the Only Category You Can Increase Between TmS and TMS
To reach up to your Total Maximum Score (TMS), add additional servings of protein foods.
Do Not Exceed the maximum points for fruits (FruS) and fats (FatS).
Why Only Protein?
Fruits and Fats Have Maximum Limits:
To control calorie intake from carbohydrates and fats, which can impact fat loss progress if consumed in excess.
Protein Has No Maximum Limit:
Essential for preserving muscle mass during fat loss.
Helps with satiety, muscle repair, and recovery.
Zero-Point Foods:
Non-starchy vegetables, spices, and calorie-free beverages are unlimited.
They help you feel full and provide essential nutrients without affecting your points.
Action Steps to Implement the Plan
Enter Your Current Weight into the JLTP Calculator
Obtain your personalized point values (ProS, FruS, FatS, TmS, TMS, JLT).
Implement the Plan and Monitor Progress
Track Weight Loss: Regularly weigh yourself.
Dietary Adherence: Keep a food journal to track your points.
Overall Well-Being: Note your energy levels, hunger, and mood.
Repeat the Process Until You Achieve Your Ultimate Goal Weight
Ensure continuous monitoring and adjustments as needed.
Additional Guidelines
Consistency is Key:
Adhere to your point allocations and track your intake diligently.
Stay Within Your Limits:
Do not exceed maximum points for fruits (FruS) and fats (FatS).
Approved Foods Only:
If it's not on the approved foods list, you cannot eat it.
Non-Vegetarian/Non-Vegan Plan:
This plan does not include vegetarian or vegan protein sources.
If there's interest in adding them, please let me know.
Zero-Point Foods are Unlimited:
Include plenty of non-starchy vegetables, spices, and calorie-free beverages.
Every 4-6 Weeks, Add a Maintenance Week (click this text to take you to the Maintenance Calulator):
Increase calorie intake to maintenance levels for one week.
No Celebratory Meals during this period.
Helps prevent metabolic slowdown and supports hormonal balance.
Celebratory Meals
Earn a Celebratory Meal Every Time You Reach a Milestone
Milestone: Losing the amount calculated by your JLTP Calculator (e.g., 3 lbs).
Purpose:
These meals are crucial for hormonal and metabolic health.
They help boost leptin and thyroid hormone levels, supporting a healthy metabolism.
Guidelines for Celebratory Meals:
Nothing is off-limits during your "Celebratory Meal."
Enjoy whatever you like in whatever quantities you'd like during a single sitting.
As Charles Poliquin says:
"It's a cheat meal, not a cheat day; once your butt leaves the seat, you're done!"
Resume the Plan Immediately After:
Return to your point allocations and approved foods at the next meal.
Update based on user feedback: This is a Celebratory Meal—it’s meant to be enjoyed, but it’s not an eating competition. And Jefferson, you are not Joey Chestnut! A celebratory meal shouldn’t leave you sweating and questioning life choices afterward (lol).
As for alcohol, it’s a hot topic among my peers. Some suggest it’s fine to enjoy up to two drinks during your meal—just pay attention to how your body responds and decide if it adds value to your experience.
Final Notes
Adjust As You Progress:
Recalculate your point values with each new target weight using the HTT Calculator.
Monitor Your Well-Being:
Pay attention to how you feel and adjust if necessary.
Stay Committed:
Consistency and adherence to the plan are crucial for success.
Medical Disclaimer
This tool is for informational purposes only and is not intended as medical advice. Please consult a healthcare professional before starting any diet or exercise program.
Quick Links
Explore more resources for the JLTP and Maintenance Phase:
