Lean Belly Breakthrough™ by Bruce Krahn
Table of Contents
Introduction
Key 1- Must Eat Breakfast
Key 2 – Optimize Hydration Levels
Key 3: Proper Sleep And Recovery
Key 4 – High Intensity Cardio To Burn Fat Faster
Key 5 – Learn How To Read Food Labels
Key 6 – Tone Your Body With Resistance Training
Key 7 – Body Transformation Is A Lifestyle
Conclusion: Tips To Begin The Transformation Today
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The 2-minute Ritual Proven To Eliminate 1 Pound Per Day Of Dangerous Belly Fat
Introduction
If certain experts are to be believed, we are currently facing a crisis
the likes of which we have never seen before; we are being faced
with a global obesity epidemic.
Since 1980, the number of people suffering from obesity has
literally more than doubled, with there being 1.4 billion overweight
adults, and 500 million who can be considered as obese.
As far as children go, the numbers just keep on climbing, with
certain countries seeing more than a quarter of their kids suffering
from obesity. Long story short, if things keep on going the way they
do, then in a few decades most of the world's population will be
obese, if of course we even manage to survive that long. In order
to fight this great plague it is important what it stems from… just
like with any huge problem, there are numerous causes in play
here.
For starters, we are leading increasingly sedentary lifestyles. Long
gone are the days when we ploughed fields twelve hours a day or
dug up coal in mines… long gone are the days when most people
had to dedicate their working time to physical labor. These days,
most people work sitting, or perhaps standing still, and needless to
say, there isn't much effort involved in that, at least in a physical
sense. The problem however is that even though we reduced our
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level of activity we kept on increasing how much we ate. As a
result, our bodies simply aren't subjected to enough exercise to
burn all the excess calories we gain, which leads to a noticeable
weight gain. However, a lack of exercising coupled with overeating
is not the only source of this problem.
Another cause for what we are observing today can be traced to
economic fluctuations in regards to food prices. As it happens, in
most cases, the cheaper a food is, the more filling and unhealthy it
is. More specifically, the fast food industry is being referenced. Junk
food restaurants have established themselves in countless poorer
countries and economically-disadvantaged areas, providing people
with cheap and fattening alternatives that allow them to save
money. What's more, these alternatives are sometimes even tastier.
In the end, the point is that the cost of healthy foods exceeds that
of unhealthy ones.
Now with what we’ve just covered and as we begin this guide, it’s
important to realize that the world is in a bad state, health wise.
But you don’t have to accept what is happening in society. You are
about to learn the 7 keys to transform your body and quite literally
it will transform your life! So dive in, read, absorb and put into
practise exactly what you learn here and see the change happen.
You have the power in your hands to change your health and live
the life you want to, rest assured that in the end, your body will
thank you for it.
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Key 1- Must Eat Breakfast
When losing weight, most individuals would skip eating breakfast
thinking that it is an effective method of eliminating weight. Now,
what they do not realize is that this technique is not really effective
and could even cause negative effects on their bodies. When
dieting, one of the most important things to be aware of is the
importance of eating breakfast.
Breakfast is referred to "breakfast" simply because it breaks the
long fast. People are asleep during the night for many hours, so in
the morning, it is necessary to eat something in order to feel better
and have the energy to face the new day. More importantly, having
breakfast is vital to a fat burning diet. If you want to lose weight
fast, be mindful to eat breakfast every day.
Here are some of the reasons and importance of eating breakfast to
the body when dieting:
• Breakfast will allow you to control your hunger and avoid eating
snacks later on during the day. What would be the use of your diet
when you would eventually eat more because you are hungry, since
you skipped breakfast? If ever you skipped breakfast, just ensure
to have a healthy snack so that you can still lose weight effectively.
• A healthy breakfast will aid in increasing your body's metabolism-
Eating breakfast can actually boost one's metabolism. If you skip
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breakfast, you would tend to place your body into starvation mode
and try to conserve energy that it can. Now, when you eat
breakfast, you are also telling your body that you are awake and
you are not fasting anymore. This means that your body is ready to
burn fat and utilizes the energy during the day.
• A healthy breakfast would also help you consume enough
calories- Having enough calories is essential because this is
responsible in increasing your energy levels. When you regularly
skip breakfast, you are also not consuming calories that would end
up in dropping off of your energy levels. This would also slow down
your metabolism. Losing weight would be that effective.
• Eating breakfast is essential in losing weight, as it helps the body
attain its weight loss goal faster. According to research and studies,
those individuals who miss breakfast are the ones who were 4
times more likely to be overweight. If you do not want to risk of
gaining weight, ensure not to skip breakfast.
These are some of the importance of eating breakfast to the body
when dieting. Breakfast is the most essential meal of the day;
therefore, it is necessary not to skip it. Of course, when dieting,
just make sure that you follow a healthy breakfast so that you can
efficiently lose weight and achieve your weight loss goals.
Eating breakfast is good and healthy, so do not think that skipping
breakfast would help you lose weight. This will just make you feel
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weak and unhealthy, and this will not do good with your goal of
losing weight. Have a healthy breakfast every day and follow the
right diet. In no time, you would be surprised to see the positive
results with your health and body.
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Key 2 – Optimize Hydration Levels
Drinking water plays a key role in dieting. If you ever find yourself
stuck in a weight loss plateau despite following your diet program
strictly, then it could be that you are not drinking enough water.
Studies have shown that a lot people unsuspectingly suffer from
severe or mild dehydration and you could be affected as well.
Your body requires water for various biochemical processes. The
following are the benefits of drinking enough water to your body
when dieting:
Water assists the body in the conversion of fat reserves into energy.
When the body is dehydrated, the body's metabolism processes are
slowed down and this impedes the breakdown of fats in the body,
and in effect, your weight loss. If this happens, your weight loss
curve hits a plateau.
Water holds naturally holds back your appetite. The hypothalamus
region in your brain serves the role of controlling cravings and
appetites, with the control centers for thirst and hunger situated
next to one another. This means that drinking enough not only
quenches your thirst, but it takes away the feelings of hunger as
well. A study by Washington University found that drinking a glass
of water before going to bed reduces mid-night cravings.
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Water also helps in the prevention of sagging skin which is a
common side effect of weight loss. It gives the skin a healthier and
youthful look by helping in the reconstruction of destroyed skin
cells.
Water assists in the elimination of waste products from the body.
When dieting, the body loses weight and there are extra by
products to be removed. This means that the body requires
sufficient amounts of water into which the unwanted products will
be dissolved and excreted from the body.
Water is effective in dealing with constipation. If the body does not
get enough water, it is compelled to siphon it from its internal
reserves, normally the colon, resulting into constipation. Normal
bowel function will resume once the body receives adequate water.
In general, mild dehydration leads to a number of health
complications. Mild dehydration is characterized by the following
symptoms: fatigue, cravings, headaches and constipation. However,
as soon as you get the water in balance, you achieve what diet
experts refer to as a breakthrough point. At this point, as fluid
retention in the body eases, the liver and endocrine systems start
to operate more effectively, helping to reinstate your natural thirst,
while reducing your cravings significantly. This eventually results
into heightened metabolism rates which facilitate the breakdown
and loss of fat in the body.
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How Much Water Does the Body Need
In conclusion, the above benefits clearly show the importance of
drinking water, particularly if you are on a diet. Nonetheless,
everyone should make drinking water a habit. It should not only be
done when you are thirsty as thirst, in itself, is an indication of the
presence of dehydration. Hence, every adult ought to take at least
eight glasses of water every day during cold weather. Since there is
a lot of perspiration and loss of liquid during hot weather, additional
glasses of water must be taken. Lastly, if exercises are part of your
dieting plan, ensure that you drink 6-12 ounces of fluids after 15-
20 intervals. This way, you will maintain the most favorable fluid
balance during your exercises
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Key 3: Proper Sleep And Recovery
To consider sleep as an activity is difficult. One assumes sleep to be
a phase of inactivity or rest. But, the matter of fact is, that sleep is
that active phase in our entire day's routine, when numerous bodily
functions are expedited. The sales data of sleep inducing
tranquilizers and sleeping pills prove the rising cases of sleep
deficiency that owes a lot to the modern lifestyle. While profound
research is available on the importance of exercise for the body,
few embark on the desire to learn about rest and sleep...yet it is
one of the most important factors in overall health and well-being.
What Is Sleep?
Firstly, it's important to understand that while the body rests , the
mind and the brain go on a restorative hyper-drive. Bodily signals
are sent to the various organs of to begin its build up for the next
hour of optimum action. The more sleep deprived a person is, the
more the chances of deficient physical and mental activity, as
you've not allowed your body to recover from the previous bout or
prepare for the next. Sleep is a period of nerve and muscle
relaxation which begins a period of repair and rejuvenation of all
the tissues and organs , much needed after a day of hectic often
strenuous activity. Sleep is determined by a certain biological cycle
called as the 'circadian clock'. It depends on the intervals of certain
number of hours of being awake followed by sleep, and so on.
Other elements affecting it could be- the amount of light, stress
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levels, metabolism levels and even the medication we may be
taking.
The Power of Sleep
Sleep is a powerful energy booster owing to the fact that while we
sleep the process called 'anabolism' gets underway; understood
more simply as the recovery process for cells and tissues through
the production of enzymes and proteins. It in fact counteracts the
effect of 'catabolism' or the process that occurs as you exercise or
work- out during the day which produces an action wherein energy
is released from cells.This affects the molecular components of the
body. If your catabolism exceeds anabolism ,little growth will
happen . Thus those who strain themselves with a tougher workout
or play an extra hour, must give their body the extra rest to sustain
their growth of muscle mass, which is directly proportionate to
fitness.
There is no contention to the fact that mental alertness,
concentration levels, communication, creativity, emotional balance
and the productivity levels of an individual is also affected by the
amount of sleep.
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The Recovery Process
Prolonged sleep deprivation has been linked to anxiety and
depression . Sleep induces the release of certain hormones that
affect the central nervous system of the body thus affecting mood
and emotional stability. Less sleep increases Cortisol which is a
catabolic hormone and it decreases testosterone levels that are
directly related to muscle mass gain. Less sleep also means a
higher insulin level that increases your body's resistance to
nutritional absorption.
While one can not contest the importance of fitness training
including weight training one must understand the mechanics of
what really happens to the body while this physical stress is being
faced. While we exercise or lift weights, the muscle contracts or
crunches thereby getting compressed or shortened.
This happens when the muscle microfibers compress. With every
stimulus you give to your body, the muscle is strained to respond.
What must however be realised is that between the phases of
stimulus, the muscle needs to recover from it by building new
bridges across the new muscle groups that are slowly forming. This
growth is only possible when the body rests.
Another disturbing consequence that comes with compromising on
the amount of sleep has is in the raised levels of cortisone which
has been directly linked to more abdominal fats .While there has
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been encyclopedic quantum of research on the benefits of fitness
programs, very little attention is paid to the importance of the body
and its sleep requirement.
Balancing heavy workouts with its milder versions and adequate
breaks from strenuous routines is not only the best antidote for
perfect health, it's the best way to gain optimal benefits from your
exercise routine
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Key 4 – High Intensity Cardio To Burn FatFaster
Using high intensity cardio to burn fat faster is an approach that
has been used by a number of people, it’s benefits are huge and
numerous, but it should always be done in a controlled environment
and via a well set out plan. There is no doubt that this particular
type of exercise does indeed burn fat a lot faster, but how does it
actually work?
The reason why it works is because your body is being asked to
produce a lot more energy than it has stored in order to deal with
the intensity of the workout and it does this by burning off those fat
reserves it has been keeping for a rainy day. Your body then has to
keep producing energy even after you stop as it needs that in order
to start repairing the muscles and settling your body after your
strenuous workout.
It is also important to point out that this particular type of workout
focuses on burning a different type of fat than what you would get
doing a cardio workout that has a lower intensity such as a brisk
walk. The problem with lower intensity cardio work is that it only
gets your heart working to around 60% of the maximum heart rate,
but this is not high enough for optimal fat burning in your body.
Instead, you will only burn off the easy stuff, but the harder fat will
still be there, so by increasing the intensity you burn off both types
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resulting in quicker weight loss.
There are other reasons why you should look at using this approach
and one major reason is that you will then be able to deal with
lactic acid a lot easier. It is this lactic acid build up that results in
muscles becoming tired and burning with you then stopping, so by
learning how to deal with this you can then workout for longer
periods of time resulting in more calories and fat being burnt off
and that weight disappearing.
This does take some time, but you at least know that whilst you are
building up this resistance, your body is currently burning off fat as
quickly as it needs to in order to give you energy to keep on
working.
Finally, this approach results in improving the sensitivity of your
body to insulin and the outcome of this is that the muscles are
going to absorb the glucose, and use it to repair themselves and to
get energy, rather than it being turned into fat stores. This does
mean that when you burn off the fat, and then lose weight, it
should stay that way rather than things fluctuating depending on
how much exercise you have been doing during the week.
Using high intensity cardio to burn fat faster does indeed work, but
you must be prepared to put in a lot of work in order to achieve the
best possible end result. By using this approach, your body will
burn off fat as it needs that sudden surge of energy and you will
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also build lean muscle quicker so not only will you get fitter, but you
will also notice a difference when you step on those scaled and this,
after all, is the important part.
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Key 5 – Learn How To Read Food Labels
In order for you to effectively experiment in your day to day eating
and still choose nutritionally excellent foods, you must understand
nutrition labels on packaging. Quite often the companies that
manufacture different foods will claim on the packaging that they
are low fat or healthy, but the truth of the matter is that there are
hidden dangers in there for people that are on different diets. Being
able to read the labels can, therefore, make a huge difference in
the potential success of somebody that is trying to lose weight.
First, you must look at the serving size on the label because the
nutritional information that is listed on there will tend to talk about
a serving size that is smaller than the overall size of the item you
are looking at. This is important because a number of companies
will mention a portion of say 30g and list the nutritional information
for that amount, but they know most people will take double so, in
actual fact, it is then nowhere near as healthy as you think.
What you need to do is to look at the serving size and then, if you
eat double, you must double those figures to see how healthy it
actually is.
Another key area to look at is when they discuss the percentage of
the daily recommended amount that a portion covers as this can
tell you a lot about what is in the product and how it can affect your
diet plan.
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Yet again you need to look at the serving size along with this
because if the serving size is 30g and it gives you 25% of your daily
recommended allowance for salt and you take 60g, then you need
to double this 25% in order to get a true reflection. Do also look to
see if they mention how many calories per day this recommended
amount is based on as the majority will be for 2000 calories, but
you may be on less than that so you must calculate it accordingly.
Finally it is worth looking at how to read the individual ingredients
as they will tend to use terms such as Sodium instead of salt or
they will talk about carbohydrates instead of just listing how much
sugar is in it. The thinking here is that by using more professional
names, then it will sound healthier and it may be an idea to look at
the names on labels you have near you now and make a note of the
terms used so you know if unsaturated fats are good or bad, how
much vitamin B12 is good for you and that you understand what
type of sugar they have put into the food and what appears in it
naturally due to the ingredients.
So that is how to read nutrition labels to help lose weight and there
really is nothing complex about it as long as you just take your time
to read things properly. By law they must have this information
printed on there, so as long as you have an understanding of the
amounts of different things you should eat for your diet plan, then
you should find it that bit easier to go ahead and lose that weight.
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Key 6 – Tone Your Body With Resistance
Training
Excess weight is one of the most common problems that affect very
many people from all across the globe. There is need to lose this
unwanted weight so as to avoid health complications such as heart
attack and other related diseases. In this chapter we will uncover
resistance training exercises that can help you lose the excess fat.
Examples of some of the common resistance training activities
include weight lifting, sporting activities such as Basketball and
Javelin, Isotonic resistance training which entails use of barbells
and dumbbells. Below is a detailed guide of the importance of
resistance training for losing weight.
Increase metabolic rate- The metabolic rate refers to the rate at
which the body converts fats into energy for various purposes.
Resistance training helps to increase the rate at which the fats are
metabolized and this in turn helps to significantly reduce body fat.
Improves Body Posture- Since virtually all the physical activities in
this category involves all the body muscles, they help to strengthen
and increase muscles. This in turn helps one to improve body
posture.
Increase Blood Circulation- For the body organs to operate
optimally, they have to have sufficient and uninterrupted supply of
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blood rich in various nutrients such as proteins and carbohydrates.
Resistance training helps to ensure that blood circulation in the
body is optimal. This in turn helps to ensure that all vital body
organs operate normally.
Decreases the Risk of Injuries- Losing weight involves a number of
physical activities which may lead to injuries especially during the
first stages. For example, new members might experience joint and
muscles pains but this problem fades away as the body becomes
acquainted to the activity. Resistance training will help decrease
your susceptibility to injuries since the body parts will be able to
withstand the pressure effectively.
Prevent cardiovascular diseases as well as Arthritis and diabetes-
Excess weight has being closely linked to a number of health
complications. Due to fact that these exercises will reduce and
prevent accumulation of fats in the body, your chances of suffering
from various cardiovascular diseases, diabetes and arthritis will be
reduced significantly.
Boost Self Esteem- In most cases, persons suffering from excess
weight problem are often stigmatized by the society. Fortunately,
resistance training will help reduce this stigmatization and boost
your self esteem.
Improves your Sleep Patterns- Excess weight can distort your
sleeping pattern especially if the issue is stressing you too much.
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Through these physical activities, you will be able to solve this
problem completely. This will in turn help you sleep much better at
night as well as boost your productivity at home or at your work
place.
Increase Bone Density and Strength- As the name suggest, this
training will not only help you lose weight but also increase your
bone density and strength. Increased bone strength will help
reduce your susceptibility to injuries as well as enhance your
performance of various physical tasks.
Be sure to consult a professional medical practitioner before
enrolling in a particular program so as to avoid any health
complications. Last but not least, ensure that your follow the
instructions given by your trainer so as to achieve the full benefits
from this training.
Common Misconceptions Of Resistance Training
1. Women who do strength training will become bulky and muscular
This myth has been around for so many years and unfortunately a
lot of women believe it. Women do not have the ability to bulk up
when they do resistance training exercises to increase their
metabolism. Those who bulk up are the ones that take male
hormones and inject anabolic steroids into their body. These kinds
of women are mostly professional body builders. Therefore if you
22
want to achieve that bulky look, it is very clear what you have to
do. However, if you just want to achieve a lean toned body,
resistance training exercises will give you just that; no bulky
shoulders or arms.
2. Weights and expensive gym equipment are necessary for
resistance training exercises
While free weights and other gym equipment are necessary to
speed up your progress, they are not necessarily the only things
that you can use to build muscles. There are a variety of ways that
you can build muscle and some of them include: resistance bands,
bar method, Pilate's, using your own body weight and isometric
training. There are many programs for resistance training that do
not use any equipment yet they help people to achieve excellent
results.
3. When you grow old you cannot build muscle
This is not true because studies show that even people who are 70
years old can build muscle. In addition, people who are in their 50's
or even 40's can be able to build adequate muscle mass with just a
few training sessions per week.
4. Resistance training requires hours and hours of training per day
This takes the crown for being the biggest misconception about
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resistance training that can help boost your metabolism. Experts
believe that as long as you eat a healthy well balanced diet and you
do not have any diseases, you will only need about 20 minutes to
half an hour sessions per week for you to realize results.
It is not the hours that you spend at the gym training but it is how
often you do them and how hard you push your body. It has been
established that when you add even a pound of muscle, your
metabolism will increase and you can burn up to a maximum of 50
calories per day.
Imagine how many calories you can burn when you add 10 pounds
of muscle.
5. You will need to constantly lift heavy weights in order to maintain
muscle mass
If you train every day you are likely to build more muscle and
speed up your metabolism, right? Wrong! It has been proven that
the people who achieve phenomenal results are the ones that take
breaks in between their work out days. Muscles are built when our
bodies are resting and not when they are active as most people
would like to believe. The body also needs to recover after an
intense work-out session.
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Key 7 – Body Transformation Is A Lifestyle
Whenever a special occasion or a holiday draws near, people often
scramble for quick weight loss products or programs. While looking
good in swimwear during summer is not a bad idea, looking for a
short cut to weight loss can backfire. Truth is, weight loss is a
lifestyle and not a fad. It is a result of a consistent effort that
involves exercise, proper food intake, and the right amount of rest.
This key will reveal how to achieve a healthy lifestyle that helps
shed pounds permanently.
First, you have to change your perception about weight loss. It's
not just a matter of watching your weight on the scale. Weight loss
should be about changing your body composition by having less
body fat and acquiring more muscles. For women, this means
losing side handles and toning your thighs. For men, it mainly
means decreasing your waist line. Lately, health experts are
associating heart disease risks with a large waistline. Hence, having
ripped abs is not just for aesthetic reasons but mainly for longevity.
Weight loss is a goal to achieve good health; looking good should
only be a consequence.
Second, you have to exercise on a daily basis if possible. Start with
brisk walking if you're overweight to prevent knee injuries. Perform
this activity consistently by spending at least twenty minutes a day.
Or, you can try a high intensity interval training (HIIT) to jumpstart
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your metabolism. Samples of which are burpees, bodysquats , push
ups, and mountain climbers. This is way shorter to perform but
requires cardiovascular health and lower body weight. It shocks the
body to drastically increase metabolism that results to weight loss.
However, this is not advisable for people who are just beginning to
exercise.
Third, educate yourself on proper food intake. People who need to
lose weight should consume less than their total energy
expenditure. Plus, macronutrients like protein take centerstage
along with complex carbohydrates. Reducing consumption of sugary
food products does a lot of good to your body. Hyperlidimia, a
condition where the body has high levels of cholesterol, is often
triggered by obesity and diabetes.
Avoid eating fastfood. Prepare meals and bring them to work.
Choose lean ground meat and season them with spices. Then,
make sure you have a side dish of vegetables to add more fiber in
your diet.
Lastly, minimize stress in your life by managing them. Again, you
can resort to exercise to shake off stress from work. Listen to
relaxing music. Enjoy time with your family or pursue a hobby you
love. Stress produces hormones like cortisol that sabotage our
attempts at weight loss. Also, get enough sleep so your mind and
body can function optimally.
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As you can see, weight loss is a lifestyle and not a fad. It means
prioritizing exercise over a sedentary lifestyle. It means choosing
the right food to fuel your body. Most of all, it means a healthy
perspective of what life is all about - taking care of yourself for your
loved ones
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Conclusion: Tips To Begin The
Transformation Today
As we close out this guide, we will cover a few extra tips and tricks
that will help tremendously in transforming your body. Some tips
might require you to adjust your lifestyle entirely. However, they
are of great assistance in losing weight.
Exercise
It's the surest and most natural way to lose weight. Exercising can
be done in so many ways to fit into your daily activities. For
instance, you can decide to cycle to and from your work place or
shopping center instead of taking a bus. On the other hand, you
can opt to use the stairs instead of the elevator. Other activities like
walking, jogging and running will also contribute to weight loss.
You can make exercising fun too, like playing basket ball with your
peers or kids, going on long walks with your loved ones and many
more fun activities that eventually will burn calories. On the other
hand, you can structure an exercising routine every day that will
involve at least 30 minutes of cardiovascular exercises.
Remember, exercises on top of burning up fat and calories also help
in building a lean muscles mass which is essential for the body's
metabolic rate.
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Consume the right drinks
If it's not possible to quit alcohol entirely, limit yourself to a
maximum of two on isolated cases when you have to take alcohol.
Alcohol has no nutritional value to the body and the body usually
uses it as its first energy source. Eventually, the food consumed
ends up being stored as fat in the body. Alcohol also influences you
to eat the wrong type of foods, preferably junk foods that are high
in calories. It's, therefore, essential to avoid alcohol consumption,
or to limit its consumption, as much as possible.
Similarly, avoid fruit drinks and soda. Instead opt for diet drinks
and plenty of water. Water suppresses the regular urges to eat and
consequently help you lose some weight. It also keeps the body
hydrated, which is ideal for nutrients' release to the body.
Green tea is also favorite beverage for people on a weight loss
program. Studies have demonstrated that consuming green tea
leads to more calories being burnt faster than those who do not
consume it.
Consume the right foods
Eat the right foods that will not contribute to weight gain but rather
to weight loss. Grape fruit has been found effective in helping
people lose weight. Consuming half a grape fruit three times a day
burns more calories by boosting the body's metabolism. On the
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other hand, avoid or minimize on the consumption of fats,
especially animal fats as they are high in cholesterol. Opt for skim
milk and low fat cheese. Similarly, consume lean meat, preferably
white meat. In addition, opt for unprocessed foods as their calories
and fat content is lower. On the other hand, if you have to consume
processed food, like bread, opt for the whole grain bread as its high
in dietary fiber content. Fiber assists in burning calories.
Also things to avoid are, refined sugar containing products and junk
food. Look for sugar substitutes to use in the place of sugar. Junk
food is low in nutritional value and high in calories content. Avoid it
as well. However, ensure you consume plenty of fruits and
vegetables and minimize on starch products for an almost ideal
body weight.
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METABOLIC BLAST Fat Burning Course
By Sean Nalewanyj
www.SeanNal.com
- Important Notice - Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and www.SeanNal.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this program will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve.
___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 3 www.SeanNal.com
Table of Contents
Introduction When To “Cut” The 2 Bottom-Line Fat Burning Goals Program Modifications For Fat Loss Modifying Your Weight Workouts
5 7 10 11 12
Proper Fat Burning Cardio Why Short & Intense Is Best Choosing Cardio Equipment Setting Up The Machine Establishing Baseline Understanding Cardio When To Perform Cardio Pre & Post Cardio Nutrition Frequency Wrapping It Up
17
18 19 20 20 23 23 24 25 25
Dietary Modifications For Fat Loss Caloric Intake Basic Multiplier Harris-Benedict Formula Katch-McArdle Formula Caloric Deficit Strategy Macronutrient Breakdown Macronutrient Food Sources Protein Carbohydrates Fats Nutrition Review 6 Quick Tips Developing 6-Pack Abs
27
28 29 30 33 35 36 37 38 41 48 49 51
54
___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 4 www.SeanNal.com
Introduction
The majority of readers who purchased this package were mainly concerned with the goal of
building overall muscle mass and strength. They wanted to bulk up and add more size to
their frames and did so by training hard in the gym and following a higher calorie diet.
Many of you will have seen significant increases in overall bodyweight by now, and you may
also notice that you have put on a bit of extra body fat. Don’t worry, this is completely
natural and is an inevitable byproduct of the bulking process.
In order to make reasonable increases in muscle mass, you must consume more calories
than you burn throughout the day. This surplus of calories will allow you to facilitate muscle
growth, but will also lead to an increased storage of body fat.
As most of you probably know by now, building a significant amount of lean muscle mass
while simultaneously burning off a significant amount of body fat is next to impossible. The
opposing caloric demands of each goal simply will not allow this to happen.
A lot of marketers out there like to use this as a tactic to sell their “miracle programs” by
claiming that users can “build 20 pounds of muscle while dropping their body fat to 6%”, but
the truth is that this is just not possible. It’s nothing more than a marketing ploy designed to
arouse your interest and suck you into the hype.
Here’s the bottom line…
Building muscle requires a surplus of calories.
Burning fat requires a deficit of calories.
Obviously you cannot have both a caloric surplus and a caloric deficit going on at the same
time within your body, so you can see the conflict here.
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There are specific methods, such as “zig-zagging” your calories (periodically switching back
and forth between a caloric surplus and caloric deficit) in order to build muscle and lose fat
throughout the same period of time, but you simply will not move very far in either direction.
For this reason it’s best to train in “cycles”. This means that for a specific period of time, all
of your efforts should focus on building muscle and gaining overall size, and for another
specific period of time, all of your efforts should focus on burning fat while maintaining the
muscle size that you built.
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When To Implement a Cutting Phase
A lot of people ask, “how do I know when it’s time to implement a cutting phase?”
The truth is that there is no real answer.
It really all comes down to you and your personal goals. There isn’t such a thing as one
“ultimate, ideal physique". We all have our own unique muscle-building and fat loss goals,
and for this reason I couldn’t possibly tell you when you should stop bulking and start
cutting.
It makes no sense to say, for example, that “every 3 months you should implement a cutting
phase”.
Who am I to say what kind of physique you should be trying to build?
Some people out there are looking to attain a leaner, more athletic look, while others are
simply looking to build overall body mass. Those looking for the more defined, leaner look
will be spending longer, more frequent periods of time in “fat loss mode”, while those who
aren’t as concerned with excess fat gain will cut much less frequently.
The simple answer is that you should implement a cutting phase when it’s right for you.
This could mean every 3 months, every 6 months, once a year, or in some cases, never. It
really comes down to the type of look that you’re trying to achieve.
Tracking your body weight, measurements and body fat percentage is fine, and I do think
that you should be tracking these things, but when it all comes down to it, what does the
mirror say?
How do you feel about the appearance of your physique? After all, body weight,
measurements and body fat percentage are merely numbers. You ultimately train and eat
properly in order to look a certain way, and because of this the mirror is usually the best tool
to decide when it’s time to bulk and when it’s time to cut.
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If you’re looking in the mirror and are satisfied with the overall size that you’ve gained but
feel that the extra fat needs to go, then it’s time for you to cut.
If you’re looking in the mirror and are happy with the overall size that you’ve gained, and
would like to continue getting bigger, then you should continue bulking.
If you’re looking in the mirror and are happy with the definition you’ve achieved but would
like to be even more cut, then continue cutting.
It makes no sense for me to say, for example, that once you reach 16% body fat it’s time to
cut, or that once you’re down to 8% body fat you should bulk again. Only you know what
you want to look like, and therefore it’s completely up to you to decide.
Keeping in mind that you cannot build muscle AND lose fat at the same time, which goal is
more important to you? If you can only move in one direction at a time, which direction do
you want to move in?
I know many guys who are in the gym hoping to achieve an extremely lean, athletic look like
that of Bruce Lee, and I know many guys who are in the gym trying to achieve virtually the
opposite.
All of that aside, the goal of this manual is to provide you with a basic step-by-step plan for
those times when you do feel that it’s right to drop off some excess body fat and leave your
muscles harder, more cut, and more defined.
I can’t tell you when to do it, I can only teach you how.
The goal of this manual is not to teach you everything there is to know about burning off
excess body fat, but only what you truly need to know. The fat loss industry is far bigger
and even more misleading than the bodybuilding industry, and this is one area where it can
be extremely difficult to find a reliable and effective source of information.
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Most marketers are out there trying to flog off their “breakthrough” supplements and
workout gismos and really aren’t concerned in the least with genuinely helping people. They
purposely overcomplicate things in order to make their approaches sound “unique” and
“revolutionary”, and to mislead you into thinking that their approach is the only way.
Let’s leave all of that nonsense behind, because in the end it’s ultimately a fairly simply
process, and really only requires a couple of modifications to your diet and training program.
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The 2 Main Goals Of Your Cutting Phase
When you do decide to implement a cutting phase, there are 2 major, bottom-line goals that
you should be concerned with. Those 2 goals are…
A) Maximizing your fat loss.
B) Minimizing your muscle loss.
As I said before, there is always a tradeoff between building muscle and losing fat. When you
“bulk” (add muscle size), you inevitably gain extra body fat, and when you “cut” (decrease
body fat), you inevitably lose some muscle mass. This is simply the reality of it all and nature
is not going to bend its laws for you. If you’re shifting into fat loss mode, you WILL lose a bit
of muscle.
Therefore, our goal when cutting is to lose as little muscle as possible while maximizing our
fat burning potential. This is one of the biggest problems that most trainees run into. They
work so hard in the gym, bulk up nicely and then decide to implement a cutting phase, but
because they don’t know how to structure a proper fat burning approach, they end up
wasting away huge amounts of muscle tissue in the process.
They end up performing the wrong types of cardio, improperly structuring their dietary
approach, and while they will lose some body fat, their muscle gains wither away faster than
they could imagine.
Always remember this when you’re in fat loss mode. Just think back to all of those hard,
intense sets of squats you grinded out, the stomach-turning discomfort of those deadlifts, the
chin-ups, presses, rows…
You work damn hard for every ounce of muscle tissue that you build, and you should always
put full focus on protecting that muscle at all times. Therefore, when you implement a
cutting phase, you must ALWAYS structure it in such a way that you minimize muscle loss.
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2 Main Fat Burning Modifications
In order to achieve fat loss, there are 2 main modifications you’ll need to make to your
current program…
A) Implementing cardiovascular exercise – This will stimulate your body to burn
more fat around the clock.
B) Modifying the structure of your diet – This will place your body into a slight
caloric deficit in order to gradually lose fat.
The good news is that since you’ve already added a considerable amount of lean muscle to
your frame, burning fat will be a much easier task for you in comparison to the Average Joe
who is just starting out.
This is because lean muscle mass speeds up your fat burning metabolism by forcing your
body to expend more calories around the clock. The muscles basically act like giant
“furnaces” where the fat burning process can take place, and therefore, the more muscle
that you have on your body, the more fat you’ll be burning both when you are active and at
rest.
I had said earlier that only you should decide when it’s time for you to implement a cutting
phase, but if you’re just starting out in the gym and are not holding onto a significant
amount of body fat from the get-go, it’s probably best for you to start with a bulking phase
first.
Since lean muscle mass speeds up your fat burning metabolism, using the “bulk first” and
“cut second” approach is a more efficient route since you’ll be able to cut at a much faster
pace once you build up your lean mass.
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Modifying Your Weight Workouts
So, we’ve established that in order to burn fat, you must implement cardiovascular exercise
as well as modify your diet.
But what about your actual weight workouts? You’ve been implementing the training routines
outlined in the workout logbook, and surely those should be modified as well, right?
Wrong!
Before we go any further, let me make this very, very clear…
You should NOT alter your weight workouts in any way, shape or form in order to
burn more fat!
Let me say that again…
You should NOT alter your weight workouts in any way, shape or form in order to
burn more fat!
Let me give you an example of what a typical trainee does in the gym when they decide to
implement a cutting phase. We’ll call him “Paul”…
Paul has spent the last 5 months trying to add overall muscle size and strength and has
bulked up considerably. He now decides to implement a cutting phase by performing cardio,
altering his diet and changing up his weight workouts in the gym.
The “buff guy” at the gym tells Paul that in order to “define” his muscles, he should be using
light weights and high reps and should also implement more isolation exercises in order to
really carve, shape and sculpt his muscles.
Paul takes the advice from the buff guy and changes his workout accordingly. After all, if the
buff guy is huge and ripped, then he must know what he’s talking about, right?
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Paul begins by lightening up the weights on all of his exercises by performing 12-15 reps for
all of his sets. He also decreases the resting time in between sets in order to keep his heart
rate elevated so that he can burn even more fat.
To put the finishing touches on his “muscle sculpting” workout, Paul removes some of those
“mass building” exercises such as squats, deadlifts, benches and rows and replaces them
with “sculpting” exercises such as leg extensions, seated cable rows, machine flyes and
concentration curls.
Paul uses this routine for 10 weeks, and waits for the incredible “fat burning/muscle
sculpting” results to come. Instead, he finds that although he’s burned some fat through his
dietary changes and cardio approach, he’s also looking quite a bit smaller, depleted and less
muscular.
How could this be?
It’s simple. Paul has fallen victim to one of the biggest, most harmful and most
counterproductive myths in the entire bodybuilding and fitness industry.
He has fallen victim to the myth of “Spot Reduction”, which states that one can target fat
loss from specific areas on the body by training those areas with weights.
This has always been a widely accepted method of “cutting down” and if you ask most
trainers in the gym they’ll tell you that “heavy weights bulk up the muscle and lighter weights
define the muscle”.
This is completely false, wrong and ridiculous.
It couldn’t be farther from the truth. In fact, there is no logical basis for this approach
whatsoever, and whoever dreamt up this way of thinking has caused the vast majority of
lifters to waste their time and impede their progress in the gym.
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Let me clear this up once and for all: you CANNOT spot reduce. In other words, it is
physically impossible to target fat loss from a specific area on your body.
Performing bench presses with light resistance and high repetitions will not magically burn
fat off of your chest or cause it to appear harder and more defined.
Performing light, high rep seated cable rows will not magically burn fat off of your back or
cause it to appear harder and more cut.
Performing light, high rep cable concentration curls will not magically “shape” and “sculpt”
your biceps.
It just doesn’t work that way!
Every single time you wrap your hands around a barbell, dumbbell or cable, your only goal is
to stimulate as much muscle growth as you possibly can.
There are no special, secret weightlifting exercises that will “define” your muscles or cause
them to become more “ripped”. The goal of training with weights is to maximize your muscle
growth, period. This can be accomplished by following the training guidelines laid out in the
main TTABM e-book and workout logbook…
Heavy weights, low reps, compound exercises, high intensity, consistent
progression.
This should be your workout philosophy year-round, whether your goal is to build overall
muscle size or to shed off excess body fat.
How exactly, then, do we “define” a muscle?
Well, flex your bicep and look down at it.
What exactly are you looking at?
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You’re looking at 2 main tissues: muscle and fat.
The bicep muscle is underneath, and laying on top of that muscle is a thin (or thick) layer of
body fat.
“Defining” your bicep is nothing more than a simple matter of removing that layer of body fat
lying on top in order to make the bicep muscle underneath appear more visible. That’s really
all there is to it.
Since spot reduction is impossible and since you cannot physically target fat loss from the
bicep area by training with weights, we can conclude that achieving a more “shaped” and
“defined” bicep (and entire physique for that matter) is simply matter of lowering your
OVERALL body fat levels through cardiovascular exercise and proper diet.
That’s it.
Once you place your body into a proper caloric deficit, it will pull fat from wherever it sees fit,
and as your total body fat levels drop, your muscles will appear harder and more cut.
So, as it pertains to your weight workouts…
Do not lighten up the weights.
Do not perform higher reps.
Do not begin implementing more isolation exercises.
Do not begin implementing more “shaping” exercises.
Do not begin decreasing your rest periods between sets.
Whether you’re in a bulking phase or a cutting phase, the work that you perform in the gym
should always follow the exact same principles.
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Leave your workouts exactly as they are outlined and continue performing them as you
would regularly. This will allow you to build the greatest amount of lean muscle mass that
you possibly can, thus maximizing your fat burning capacity.
I may be repeating myself here, but it’s extremely important that you let this sink deeply into
your brain so that you never forget it. There’s so much misleading information circling around
out there, and this is a prime example.
As I already mentioned, when most people implement a cutting phase, they go about it all
wrong and end up wasting away huge amounts of muscle tissue in the process. The “light
weight and high reps” myth is a huge contributor to this.
The combination of light weight, high reps, isolation exercises, machine exercises and
decreased rest between sets truly does nothing more than minimize your ability to build
muscle and in many cases leads to overtraining. It does not force your body to burn more
fat, and in reality it is nothing more than a “far less-effective” muscle-building workout.
So remember…
1) Lifting weights builds muscle.
2) Proper diet and cardio burns fat.
End of story!
The only changes that you need to make in order to burn more fat are increased
cardiovascular activity and dietary modifications.
Let’s start by talking about proper cardiovascular exercise…
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Proper Fat Burning Cardio
The most common and accepted way to shed excess body fat in the gym is by performing
cardiovascular activity.
I completely agree with this.
In order to make a noteworthy decrease in body fat levels, cardiovascular activity should
definitely be included in your program.
The main problem facing most trainees is in how they perform their cardio workouts. Most
people are approaching their cardio workouts from an ineffective and counterproductive
angle.
The most common method for fat loss is to perform cardio sessions lasting anywhere from
30-60 minutes, 3-5 times per week with a moderate level of intensity. A lot of people even
perform their cardio first thing in the morning on an empty stomach, believing that this will
force their bodies to burn higher amounts of fat.
By the time you finish reading through this section you'll have a completely new outlook on
cardiovascular activity and will be able to see why this traditional method is not the most
effective.
I'm going to teach you the proper way to lose body fat through cardiovascular activity. This
method requires you to perform 15-minute sessions 3-5 times per week.
Sounds easy, doesn't it? Well, not so fast.
Although the sessions that you perform will be much shorter than what you may typically be
used to, the intensity of those sessions will be proportionately higher.
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This method of cardio will dramatically kick-start your fat burning metabolism, increase
nutrient uptake into your muscles cells and will minimize muscle loss in the process.
Let's get started.
Why do we perform short, intense cardio workouts rather than longer, more
moderate workouts?
This is a very important question and most people would benefit a great deal if they knew
the answer. Let's first take a look at conventional thinking in order to better understand this.
Conventional thinking says this…
The body uses carbohydrates and fats as its main source of fuel. The body will tap into its fat
stores for use as fuel when it is faced with moderate levels of intensity. This is because the
body will only oxidize fat when oxygen supply meets oxygen demand. Therefore, in order to
burn the greatest amount of fat during a cardio session, we must exercise at a moderate
pace.
It seems to make sense doesn't it? Sure, it makes sense, and this is why 95% of people out
there perform their cardio in this manner. So if this way of thinking seems to be the most
sensible and logical means of performing cardio, why am I suggesting that you do the exact
opposite?
Here's why…
The fat burning benefit of cardio does not result from what you burn during the
session, but rather, it results from what you burn after the session.
Maximum fat loss is achieved by increasing your resting metabolism.
This is why short, more intense cardio sessions are more beneficial for fat loss.
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Although during the actual session your body will mainly use carbohydrates for fuel, you will
burn a higher amount of overall fat because of the effect it will have on your metabolism
after the workout. Your body's fat burning furnaces will remain stimulated for a much longer
period of time after the session ends, and this will lead to a greater overall net effect on fat
loss.
Not only that, but shorter, more intense sessions will minimize muscle loss to a greater
degree than longer sessions will. As you already know, there is always a trade-off between
losing fat and building muscle. Shorter, higher intensity sessions are less catabolic to your
muscle tissue, and this means that you can preserve as much of your lean gains as possible.
If you want to make significant decreases in body fat, you'll almost always have to sacrifice
some muscle tissue. You work extremely hard in the gym to pack on every ounce of muscle
tissue you have, and therefore it is very important that you do everything you can to
minimize muscle loss as you try to shed that excess body fat. This can be achieved by
performing shorter cardio sessions.
What Type Of Cardio Equipment Is Best?
Because of the intense nature of these cardio sessions, it’s important that you choose a piece
of equipment that will make the session as safe as possible. Your best bet is to choose one of
the following…
- Recumbent Bike
- Stairmaster
- Stairstepper
These pieces of equipment require the least amount of 'skill' to perform. You won't have to
worry about balancing yourself or performing any complicated type of movements. This will
allow you to put 100% of your focus on the task at hand without compromising your safety.
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Setting Up Your Cardio Equipment
Time setting: Set it for 15 minutes.
Program Setting: Choose the "Interval" setting. This setting will allow for progressively
increasing resistance levels followed by an equally long level of lower resistance.
The interval setting will allow you to generate the greatest overall energy expenditure and
intensity throughout the entire session. It is also mentally beneficial in that it allows for a
small rest in between each level of high resistance.
Resistance Setting: This setting increases or decreases the difficulty of the exercise. For
example, if you were using the recumbent bike, increasing the resistance would make it
harder to move the pedals. Choose a level to start that feels comfortable for you; one that is
not too difficult nor too easy to perform.
Getting Started
Your first cardio workout should simply be treated as a "testing" session. This is the workout
where you will establish your baseline distance. Simply perform your 15-minute session at an
intensity level that is slightly higher than what you would normally perform for your typical
30-60 minute cardio sessions.
When the workout is over, make sure to record the distance that you traveled, the resistance
of the machine and your body's caloric expenditure for the session.
Remember in the main e-book when I talked about the concepts of “intensity and
progression” as it relates to your weight workouts?
I want you apply that same way of thinking when it comes to your cardio workouts as well.
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The next time you perform a cardio workout you should aim to improve slightly upon that
first workout by either traveling a farther distance or by increasing the resistance on the
machine. Your goal is to always be getting “better” each time you perform a cardio session.
Just as progression in the gym leads to greater and greater muscle gains, progression in your
cardio workouts leads to greater and greater fat loss. In order to see consistent, ever-
improving results, you need to continually force your body to adapt to higher and higher
levels of stress.
As you continue to progress in distance and resistance, your resting metabolism will continue
to rise and this will literally force your body to burn greater and greater amounts of fat
around the clock.
Here’s an overview of why high intensity, short duration sessions are the most effective type
for maximizing fat loss…
1) Intensity can be maximized.
A 15-minute session is the perfect time frame to allow you to perform your cardio at a high
level of intensity without pacing yourself. You should never pace yourself when performing
this type of cardio! Your goal is to travel farther and farther from workout to workout (or
with more resistance from workout to workout), and in order to accomplish this you must be
willing to put forth maximal intensity. High intensity cardio is the absolute most effective way
to burn fat, and this means that your sessions must be proportionately shorter.
2) It is mentally beneficial.
It is much more motivating to know that your cardio session is only going to last 15 minutes
rather than 45. You'll know that you can simply set up your cardio equipment, give a short,
all-out burst of effort and then be done for the day.
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3) Muscle loss is minimized.
One of the biggest problems people face when performing traditional cardio is that they end
up catabolizing their hard-earned muscle tissue in the process. Shorter cardio sessions
minimize muscle breakdown and will keep your muscle tissue intact as your body burns fat.
4) Fat loss is maximized.
Short, intense cardio workouts have the greatest overall effect on your resting metabolism
and this will result in the greatest overall net loss in fat.
Start Off Small
Whenever people start something new and exciting their natural tendency is to dive in
headfirst without giving it much thought. This type of attitude will end up working against
you, not for you. Because of the high-intensity nature of this type of cardio, it is very
important that you start off slowly and gradually build up your intensity level.
Your first session should be performed at an intensity level that is only slightly higher than
what you’re used to doing. The next workout should be slightly more intense than the
previous one. You don't have to make giant leaps and bounds every time you perform a
cardio session. Your goal is simply to improve slightly.
Over time, the cumulative effect of those small improvements will add up as your body
continually adapts to the ever-increasing intensity levels. This increase in intensity can be
achieved by increasing the distance traveled or the resistance on the machine. You need to
be the judge and decide when to increase either of these variables.
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Understanding Cardio
The most important thing to remember when performing cardio is that the actual benefit
comes after the session, not during. When you perform these cardio sessions, your body will
mainly use glucose and glycogen for fuel.
Your body actually uses very small amounts of fat during these sessions, even if you haven't
eaten in a long time. Because of this, you really shouldn't worry about which type of fuel
your body is burning during the actual session. The entire goal is to increase your resting
metabolism.
Shorter, more intense cardio sessions have a much more dramatic impact on your resting
metabolic rate, and this will lead to a much higher level of fat loss than traditional cardio
could ever give you.
As you increase the intensity from workout to workout, your metabolism will continue to
speed up and your body will become more and more efficient at burning fat.
Another problem with longer cardio sessions is that they will end up depleting your glycogen
stores, and as a result your body will begin breaking down muscle tissue for use as energy.
When is the best time to perform your cardio?
You can perform these cardio sessions anytime you like as long as they are spaced at least 8
hours away from your weight training workouts. I wouldn’t recommend performing your
cardio sessions right before you train with weights in the gym, as this will compromise the
effectiveness of your workout. I also don’t recommend performing them directly following
your weight workouts, since your body will be in a highly catabolic state and any further
exercise will result in muscle wasting and compromised recovery time.
As long as your cardio is spaced at least 8 hours away from your workouts then you can
perform them at any time. Your off days from the gym are probably your best choice.
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What should you eat before and after performing these sessions?
This is a very important concept. You should never perform your cardio on an empty
stomach or without having a proper meal in you first. Many trainees follow the method of
“cardio first thing in the morning on an empty stomach” thinking that this will result in
greater fat loss.
Sure, you might burn more fat, but because of the highly catabolic state that you’ve decided
to train in, muscle loss will also be significant. The increase in muscle loss will also decrease
your resting metabolism, not to mention that your main goal was to build and maintain
muscle in the first place.
Don’t ever perform your cardio on an empty stomach! This method is nothing more than
pure muscle-building suicide.
Before your cardio sessions I’d recommend eating and supplementing similar to the way that
you would around a regular weight training workout. A serving of around 30-40 grams of
high quality protein alongside some low glycemic carbohydrates will do the trick.
This will provide your body with the raw materials needed to get through the workout
without sacrificing any muscle tissue in the process. Many people argue against this, saying
that if we eat before a cardio workout then our bodies won’t burn fat.
Once again, remember that it is NOT what you burn during the session, it is what you burn
AFTER the session due to an increase in your resting metabolism. The type of fuel used
during the session, whether it be carbohydrates or fat, is irrelevant.
Following your cardio workout I’d recommend another serving of high quality protein, ideally
coming from whey protein mixed in water. This will provide your body with a quick acting
source of protein to feed your muscles, prevent any further breakdown and to facilitate
recovery.
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You can consume this protein alongside some simple, liquid carbohydrates, although I
wouldn’t recommend as large a serving as you normally consume after your weight
workouts. A simple shot of 30 grams or so is fine.
How often should these cardio sessions be implemented?
Overall, I’d recommend performing this type of cardio 3-5 times per week. Just as it is
important not to overtrain yourself in the gym, you also don’t want to perform too many
cardio sessions and burn yourself out. You can see how 5 high intensity cardio sessions and
3 high intensity weight workouts could become quite taxing after a while.
The main thing here is to listen to your body and only perform as much cardio as you’re
comfortable with. The number of sessions will vary slightly from person to person, so the
best you can do is experiment and see what delivers the best results for you.
If you start feeling tired, sluggish and unmotivated then you can cut back a bit and find the
frequency that works best for you.
In any case, 3-5 sessions per week is optimal.
Wrapping It All Up
So, here's a review of everything we’ve covered in terms of your cardio workouts…
1) Each cardio session will last for 15 minutes.
2) Your cardio workouts should be performed on a machine that requires very little skill to
perform. The equipment must allow you to put forth maximal levels of intensity without
compromising your safety. Some good choices include the recumbent bike, stairmaster or
stair stepper.
3) Each session should be performed using the "interval" setting.
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4) Each workout should be more intense than the previous one. You can increase the level of
intensity by either traveling a farther distance or by increasing the resistance on the machine.
5) Always perform your cardio at least 8 hours away from your weight workouts.
6) Make sure to consume a serving of high quality protein and low glycemic carbohydrates
prior to your cardio session and a serving of high quality protein and high glycemic
carbohydrates immediately following your cardio session.
7) Perform anywhere from 3-5 sessions per week and listen to your body to decide how
much you can safely handle.
Ready To Go
You're all set to go now. That really is all you need to know when it comes to performing
cardio in the gym. Nothing fancy, just basic, straightforward hard work a few times per
week. Simply follow the steps I've laid out and be ready for some dramatic results.
However, we’ve only covered the first half of the fat loss equation.
Let’s now take a look at the other side of the coin, and that is the dietary modifications
that you should make in order to maximize fat loss. Just as nutrition is absolutely vital when
it comes to building muscle, it is equally as vital when it comes to fat loss.
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Dietary Modifications For Burning Fat
Alright, so you've got your cardio program all set to go, your weight workouts are going
strong, but how should you modify your diet in order to achieve maximum fat loss?
Well, the truth is that you don't really have to change a lot. The actual structure of your
diet will not be undergoing any major changes, only the volume will.
As you already know, in order to build muscle you must consume more calories than you
burn. This will create an anabolic surplus of calories within the body and will lead to weight
gain.
When it comes to fat loss, you need to use the opposite approach.
In order to lose fat, you must create a caloric deficit.
In other words, in order to burn fat, you must burn more calories than you consume.
If you consume the same number of calories that you burn, or a greater number of calories
than you burn, you absolutely will not be able to lose body fat.
Caloric deficits can be achieved both through diet and through exercise. Since you’ll now be
implementing 3-5 high intensity cardio sessions per week, you’re already taking steps
towards creating that deficit. Because of this, you only need to lower your dietary calories
slightly throughout the day in order to burn fat while minimizing muscle loss.
This is very important, since an excessive drop in calories will lead to muscle loss and will not
contribute to additional fat loss. If you drop your caloric intake below a certain threshold,
you’ll only be doing yourself harm. The goal is to create a slight caloric deficit that
stimulates the fat burning process while sparing as much lean muscle tissue as possible.
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Calculating Caloric Intake
Calculating your fat burning calorie intake can be achieved in much the same way that you
calculated your caloric intake for building muscle. The basic process is simple…
1) Determine your caloric maintenance level, that is, how many calories you require daily
in order to simply maintain your weight.
2) Reduce your caloric maintenance level by 15-20%. This will create the necessary caloric
deficit within your body to facilitate fat loss.
Just as there were 3 different methods for calculating your caloric intake for building muscle,
you can also use these same 3 methods for calculating your caloric intake for fat loss. These
3 methods are…
1) The Basic Multiplier
2) The Harris-Benedict Formula
3) The Katch-McArdle Formula
I’m going to over each method individually here…
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1) The Basic Multiplier Although this is a very straightforward and basic method, in the majority of situations it will
work just fine for average trainees with average body types.
The Basic Multiplier is simply a matter of multiplying your current bodyweight by a set
number. In order to create a caloric deficit that supports fat loss, this usually means around
11-13.
Your Bodyweight x 11-13
So if you weigh 150 pounds, it would look like this...
150 x 11 = 1650
150 x 13 = 1950
Daily caloric intake should be 1650-1950 calories.
It's really that simple. The drawback to this method is that it doesn't take into account
individual factors such as lean body mass, height, sex or activity level. For those who do not
have an "average" build (starting more on the overweight side or more muscular side) and
who do not have "average" activity levels, methods #2 and #3 will be more accurate.
For average trainees with average body weight and activity levels, this method will usually
work fine.
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2) The Harris-Benedict Formula This is the second most accurate method and is superior to the Basic Multiplier because it
takes height, sex, age and activity level into account on top of your basic bodyweight.
The first goal with this method is to determine your Basal Metabolic Rate (BMR). Your
basal metabolic rate is the total number of calories that your body requires to perform all of
its natural daily functions. This does not include extra activities such as weight training or
playing sports; the BMR is for natural processes such as breathing, digesting food, regulating
body temperature etc.
Once you have figured out your BMR, you can then plug it into the Activity Multiplier (how
active you are on a daily basis) in order to determine your Caloric Maintenance Level.
You should then take your caloric maintenance level and reduce it by 15-20% in order to
create a caloric deficit that supports fat loss. So, once again...
1) Determine your basal metabolic rate.
2) Find your caloric maintenance level by multiplying basal metabolic rate by the activity
multiplier.
3) Reduce your caloric maintenance level by 15-20% to find your daily caloric intake.
Sounds complicated, right?
It really isn't, and I'm now going to outline step-by-step how to calculate all of this...
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Calculating The Harris-Benedict Formula Calculating Basal Metabolic Rate Men: 66 + (13.7 X bodyweight in kg) + (5 X height in cm) - (6.8 X age in years) Women: 655 + (9.6 X bodyweight in kg) + (1.8 X height in cm) - (4.7 X age in years) Take that number and multiply it by... Activity Multiplier Sedentary = BMR X 1.2 (little to no exercise) Lightly Active = BMR X 1.375 (light exercise: 1-3 days a week) Moderately Active = BMR X 1.55 (moderate exercise: 3-5 days a week) Very active = BMR X 1.725 (intense exercise: 6-7 days a week) Extremely Active = BMR X 1.9 (intense daily exercise and strenuous physical job) Take that number and reduce it by 15-20% to it in order to determine daily caloric intake. I’ve provided an example of this formula on the following page to make it even more clear…
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Example Of Harris-Benedict Formula In case you're a bit confused, here is an example of how to plug all of this information in.
We'll use Bob as our example. Bob weighs 68 kg, he is 177.8 cm tall, he's 25 years old
and is moderately active.
First we determine Bob's Basal Metabolic Rate...
BMR = 66 + 931.6 + 889 - 170 = 1717
Bob's basal metabolic rate is 1717 calories. This is the number of calories that he requires
daily in order for his normal bodily processes to be carried out. We'll now take his activity
level into account by multiplying his BMR by the appropriate activity multiplier.
1717 (BMR) x 1.55 (moderately active) = 2661
This means that Bob needs to consume 2661 calories daily in order to maintain his weight.
In order to create a caloric deficit that supports fat loss, he needs to reduce this by 15-20%.
2661 – (2661(0.15)) = 2262
2661 – (2661(0.20)) = 1809
Bob's daily intake should be 1809-2262 calories.
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3) The Katch-McArdle Formula This is the most accurate formula of all because it takes into account the specific individual
factor of lean body mass, and this will result in a more accurate Basal Metabolic Rate
reading.
The Harris-Benedict formula outlined on the previous pages is a great method and will be
accurate in almost all situations, but still has one drawback in that it doesn't take lean body
mass into account.
This is fine for most people, but for those who have a very high amount of body fat or a very
high amount of muscle it will not be as accurate.
If you've had your lean body mass tested (testing lean body mass is beyond the scope of this
book, and there are a ton of different methods used for this) then you can use the following
formula to get the most accurate reading of all.
BMR = 370 + (21.6 X lean mass in kg)
You can then multiply your BMR by the Activity Multiplier in order to figure out your caloric
maintenance level. (Refer back to the Harris-Benedict formula for the activity multiplier)
You should then reduce that number by 15-20% in order to figure out your daily caloric
intake for fat loss.
It's really as simple as that.
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Caloric Intake Overview
Hopefully you now have a solid grasp of how caloric intake works and how to calculate it in
order to reach your fat burning goals. Any of the 3 methods outlined in this section will
usually work fine, and you probably won't see a huge variance between them.
Here is a very quick overview...
1) You must consume fewer calories than you burn in order to support fat loss.
2) The most accurate method for determining caloric intake is to figure out how many
calories you require daily in order to maintain your current weight, and then reduce that
number by 15-20%. This caloric deficit will keep your body in a fat burning state.
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How To Achieve A Dietary Caloric Deficit
You know that you must reduce your daily caloric intake to a point where you are burning
more calories than you’re consuming, but just how should you go about achieving this
deficit?
You can achieve this deficit in 2 major ways…
1) Eating slightly smaller portions at each meal.
This is pretty self-explanatory. By consuming slightly smaller portions at each meal your daily
caloric intake will drop down to the necessary levels. When your goal was to build overall
muscle mass you were eating as much as you reasonably could, but now that you need to
create a caloric deficit you should cut back slightly on the overall volume of food that you
consume.
2) Making “cleaner” food choices by reducing your intake of calorie-dense foods that contain
high amounts of simple sugars and saturated fats.
When your goal was to build muscle you didn't have to worry as much about consuming
these foods, but now that you have shifted into fat loss mode it becomes much more
important. Limiting your intake of high glycemic carbs and saturated fats should in itself bring
your daily caloric intake down significantly.
But this only tells us part of the story.
While “calories in versus calories out” is the ultimate bottom line, it’s not the only thing to
pay attention to. In order to lose body fat you’ll need to burn more calories than you
consume, but there are a few more things that you need to pay attention to.
You see, the raw number of calories that you consume each day only dictates whether you
will gain weight or lose weight, but it does not necessarily dictate the type of weight that
you will gain or lose.
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Your goal is to maximize your fat loss and minimize your muscle loss, and because of this,
you still need to pay attention to the specific amount of protein, carbohydrates and fats that
you consume each day in order to make sure that you’re losing the right kind of weight, that
is, body fat.
When most trainees implement a cutting phase they end up starving themselves by
consuming significantly less protein and calories, and as a result they waste away massive
amounts of lean muscle tissue in the process.
Don’t make this mistake!
In order to effectively lose body fat while maintaining the majority of your muscle gains, you
still need to pay attention to the rough macronutrient ratios that you consume your foods in.
In general, you can stick to the regular breakdown that you used when you were trying to
build mass, with a slight decrease in dietary fats.
40% Protein
40% Carbohydrates
20% Fat
By maintaining this rough macronutrient breakdown, you’ll be able to maximize your ability to
burn fat while holding onto a good portion of your muscle gains.
You’ll be able to create a slight calorie deficit within your body without placing your muscles
into a highly catabolic environment.
Remember, your body doesn’t WANT excess muscle tissue. If you give your body any reason
at all to catabolize that tissue, it will. Your goal is simply to create a slight caloric deficit in
order for gradual fat loss to occur. There is a huge difference between losing fat and merely
losing weight.
I’m now going to talk briefly about the major macronutrients, and some good sources of
each to include in your diet.
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Macronutrient Food Sources
As you already know, there are 3 major macronutrients: protein, carbohydrates and fats. No
matter what foods you look at, they can all be ultimately broken down into one of these 3
categories.
We already talked in detail about each macronutrient in the main e-book where I outlined
what the function of each nutrient was, some high quality sources of each as well as how to
properly calculate your daily recommend intake of each.
For this reason I’m not going to go too indepth about those nutrients in this e-book. I’m
simply going to give a brief overview of each nutrient as it pertains to fat loss, and outline
some effective food choices to include in your fat loss diet.
We’ll start with the most important nutrient of all, protein.
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Protein
As you already know, protein is the most important nutrient involved in the muscle-building
process and is mainly responsible for the growth and repair of body tissues. Proteins are
made up of smaller individual building blocks called amino acids. There are about 20 amino
acids in total, 8 of which are considered “essential”, meaning that the body cannot produce
them on its own and therefore they must be consumed through the diet.
When you shift into fat loss mode, it’s very important that you continue to keep your protein
intake high. Like I said before, the raw number of calories that you consume daily will
determine whether you gain weight or lose weight, but the macronutrient ratios that you
consume will determine what type of weight is gained or lost. If you create a caloric deficit
within your body and also drop your protein intake significantly, you’ll lose weight, but a lot
of that will be in the form of lean muscle tissue. Not a good thing!
Remember, your body needs protein both for muscle growth and repair and for its own
natural daily processes. If you drop your protein intake below a certain level, your body will
begin tapping into your muscles in order to obtain the protein that it requires for everyday
functions.
For this reason, you should continue to consume protein at a level of roughly 40% of your
total daily caloric intake. This will provide your body with the raw materials needed to
maintain the majority of your muscle gains while tapping into its fat stores to correct the
caloric deficit.
Whether your goal is to build muscle or to lose fat, the best sources of protein basically
remain the same. The only difference when it comes to fat loss is that you should stick only
to lean, low-fat sources of those specific foods.
For example, when you were trying to add overall muscle size, you may have been drinking
whole milk since you weren’t concerned with excess fat gain.
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Now that you’re in “fat loss mode”, you should switch to skim milk.
Another example might be that in your bulking phase you didn’t pay very close attention to
the cuts of meat that you purchased and may have been consuming meats that were higher
in fat. Now that you’re trying to lose body fat, all of the animal meats that you consume
should be lean, low fat cuts.
Here are the best specific sources of protein to include in your fat loss diet…
- Extra lean red meat
- Skinless poultry
- All types of fish
- Skim milk
- Egg whites
- Whey protein
You should avoid fatty, lower quality proteins such as ham, cheese, bacon, sausage, pork,
whole milk and sandwich meats. When your goal was to bulk up and add overall muscle size
you didn’t need to pay quite as much attention to this. Now that you’ve shifted into fat loss
mode it’s very important that you focus on consuming lean sources of protein that won’t lead
to excess fat gain.
Although protein is the most important nutrient when it comes to building overall muscle
size, interestingly enough it’s also extremely important when it comes to fat loss. This is
because protein requires a large amount of energy to be broken down, digested and stored
within the body. It’s estimated that around 15-20% of the calories that you consume from
protein are actually lost as heat energy after you consume them. This is why protein is often
considered to be a “thermogenic” nutrient (the process of fat or calorie burning caused by
increasing heat output).
Not only is protein critical when it comes to building muscle, but it also plays a direct role in
burning calories as well.
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That’s really all you need to know when it comes to protein. While your overall calories from
protein will drop, you still need to maintain a caloric intake of roughly 40% in order to
maintain your muscle mass and stimulate the fat burning process. Every meal that you
consume should contain some high quality protein, as this will keep your body out of
catabolism and in a fat burning state.
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Carbohydrates
When it all comes down to it, carbohydrates are sugar.
They play the overall role of providing the muscles and brain with energy. They can be
arranged in different chains and arrangements in order to make them either “simple” or
“complex”.
For many years this was considered the most important factor in terms of carbohydrate
intake. Everyone was told that they should stick to complex carbohydrates and avoid simple
carbohydrates.
We now know that this simply isn’t the case, since the overall factor that determines the fat-
storing properties of a carbohydrate is NOT the complexity of its chain, but rather how fast
that chain is broken down and absorbed into the bloodstream.
Whenever you consume a carbohydrate, it will ultimately be broken down into its simplest
form: glucose. If you consume carbohydrates that are broken down and released very quickly
into the bloodstream, the body won’t be able to effectively deal with all of that glucose at
once.
So what happens?
Insulin levels rise and the excess sugars are stored as body fat. As a person trying to burn fat
rather than store it, this quite clearly is not a good thing.
On the other hand, if you consume carbohydrates that are broken down and released
gradually into the bloodstream, your body will be able to deal with all of that glucose more
efficiently. As a result, your insulin levels will remain stable and you will not store excess
body fat.
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The interesting thing is that there are many “complex” carbohydrates that are broken down
and released quickly into the bloodstream, and there are many “simple” carbohydrates that
are broken down and released gradually into the bloodstream.
For this reason, you should not focus on whether a carbohydrate is simple or complex, but
rather, you should focus on its glycemic properties. We do this by looking at what is called
the “glycemic index”, which categorizes carbohydrates based on how quickly they are broken
down in the bloodstream by assigning them a ranking of 0-100.
All of the carbohydrates on the glycemic index are ranked by their absorption in comparison
to pure glucose, which has a ranking of 100. For example, the glycemic ranking of a carrot is
39. This means that over a 2-hour period, a carrot will raise blood glucose levels only 39% as
high as pure glucose will.
In general, you should be sticking to carbohydrate sources that are on the medium to lower
end of the Glycemic Index, and lower is usually better. A carbohydrate is generally
considered to be “low” on the index if it has a ranking of 55 or less. “Medium” glycemic
sources are those that fall in the range of 56 to 59, and a ranking of 70 or more is
considered high.
By sticking to sources that are broken down and absorbed gradually into the bloodstream,
you’ll provide your body with a steady stream of sugars throughout the day and will prevent
excess fat from being stored.
While it is true that the glycemic index is not the absolute bottom line when it comes to
carbohydrate consumption, it’s still a very solid guideline to follow. These carbohydrates are
ranked based on their blood-raising effects when consumed alone, but when consumed
alongside other foods the glycemic ranking can change.
For example, white bread has a high GI ranking of about 71, but if you were to consume that
bread with some natural peanut butter and a glass of skim milk, the GI ranking for the entire
meal would end up lower.
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While this may be true, when structuring an effective fat loss (or muscle-building) diet, the
goal is to make things simpler for you, not more complex. Since there is no concrete proof
as to what food combinations will result in which glycemic rankings, it would be extremely
complicated to come up with a set of rules that said, for example, “you can consume this
carbohydrate with that carbohydrate…and you can consume this carbohydrate with that fat
source… but you can’t consume this carbohydrate with that protein source… or this
carbohydrate, protein source and fat source together, etc. etc.”
With the endless food choices and possible combinations it would be a huge headache to try
and figure all of this out. If you want to remove the guesswork and keep things as painless
and straightforward as possible, the glycemic index is a solid guideline to abide by.
Here are some high quality carbohydrate sources that can be effectively included into your
fat loss diet…
- Whole grains
- Yams
- Sweet potatoes
- Barley
- Rye
- Brown rice
- Oatmeal
- Lentils
- All types of vegetables
- Cherries
- Grapefruit
- Dried Apricots
- Apples
- Pears
- Plums
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This is just a partial list. To find a complete list, simply check out the glycemic index chart
below…
The Glycemic Index
Foods Rating Glycemic Number Bakery Products
Pound cake Low 54 Danish pastry Medium 59 Muffin (unsweetened) Medium 62 Cake, tart Medium 65 Cake, angel Medium 67 Croissant Medium 67 Waffles High 76
Beverages Soya milk Low 30 Apple juice Low 41 Carrot juice Low 45 Pineapple juice Low 46 Grapefruit juice Low 48 Orange juice Low 52
Biscuits Digestives Medium 58 Shortbread Medium 64 Water biscuits Medium 65 Ryvita Medium 67 Wafer biscuits High 77 Rice cakes High 77
Breads Multi grain bread Low 48 Whole grain Low 50 Pita bread, white Medium 57 Pizza, cheese Medium 60 Hamburger bun Medium 61 Rye-flour bread Medium 64 Whole meal bread Medium 69 White bread High 71 White rolls High 73 Baguette High 95
Breakfast Cereals All-Bran Low 42 Porridge, non instant Low 49 Oat bran Medium 55 Muesli Medium 56 Mini Wheats (wholemeal) Medium 57 Shredded Wheat Medium 69 Golden Grahams High 71 Puffed wheat High 74
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Weetabix High 77 Rice Krispies High 82 Cornflakes High 83
Cereal Grains Pearl barley Low 25 Rye Low 34 Wheat kernels Low 41 Rice, instant Low 46 Rice, parboiled Low 48 Barley, cracked Low 50 Rice, brown Medium 55 Rice, wild Medium 57 Rice, white Medium 58 Barley, flakes Medium 66 Taco Shell Medium 68 Millet High 71
Dairy Foods Yogurt low- fat (sweetened) Low 14 Milk, chocolate Low 24 Milk, whole Low 27 Milk, Fat-free Low 32 Milk ,skimmed Low 32 Milk, semi-skimmed Low 34 Ice-cream (low- fat) Low 50 Ice-cream Medium 61
Fruits Cherries Low 22 Grapefruit Low 25 Apricots (dried) Low 31 Apples Low 38 Pears Low 38 Plums Low 39 Peaches Low 42 Oranges Low 44 Grapes Low 46 Kiwi fruit Low 53 Bananas Low 54 Fruit cocktail Medium 55 Mangoes Medium 56 Apricots Medium 57 Apricots (tinned in syrup) Medium 64 Raisins Medium 64 Pineapple Medium 66 Watermelon High 72
Pasta Spaghetti, protein enriched Low 27 Fettuccine Low 32 Vermicelli Low 35 Spaghetti, whole wheat Low 37 Ravioli, meat filled Low 39 Spaghetti, white Low 41 Macaroni Low 45 Spaghetti, durum wheat Medium 55
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Macaroni cheese Medium 64 Rice pasta, brown High 92
Root Crop Carrots, cooked Low 39 Yam Low 51 Sweet potato Low 54 Potato, boiled Medium 56 Potato, new Medium 57 Potato, tinned Medium 61 Beetroot Medium 64 Potato, steamed Medium 65 Potato, mashed Medium 70 Chips High 75 Potato, micro waved High 82 Potato, instant High 83 Potato, baked High 85 Parsnips High 97
Snack Food and Sweets Peanuts Low 15 M&Ms (peanut) Low 32 Snickers bar Low 40 Chocolate bar; 30g Low 49 Jams and marmalades Low 49 Crisps Low 54 Popcorn Medium 55 Mars bar Medium 64 Table sugar (sucrose) Medium 65 Corn chips High 74 Jelly beans High 80 Pretzels High 81 Dates High 103
Soups Tomato soup, tinned Low 38 Lentil soup, tinned Low 44 Black bean soup, tinned Medium 64 Green pea soup, tinned Medium 66
Vegetable and Beans Artichoke Low 15 Asparagus Low 15 Broccoli Low 15 Cauliflower Low 15 Celery Low 15 Cucumber Low 15 Eggplant Low 15 Green beans Low 15 Lettuce, all varieties Low 15 Low-fat yogurt, artificially sweetened Low 15 Peppers, all varieties Low 15 Snow peas Low 15 Spinach Low 15 Young summer squash Low 15 Tomatoes Low 15
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Zucchini Low 15 Soya beans, boiled Low 16 Peas, dried Low 22 Kidney beans, boiled Low 29 Lentils green, boiled Low 29 Chickpeas Low 33 Haricot beans, boiled Low 38 Black-eyed beans Low 41 Chickpeas, tinned Low 42 Baked beans, tinned Low 48 Kidney beans, tinned Low 52 Lentils green, tinned Low 52 Broad beans High 79
Carbohydrates are such a complicated and misunderstood nutrient that it can be very tough
to know which guidelines to follow sometimes.
Your main goal when it comes to burning fat is to stick to unprocessed, slow-absorbing
sources. Keeping your fiber intake high is very important as well, since fiber “gels” in the
stomach and is broken down very gradually.
When your goal was to build maximum muscle mass, you didn’t need to pay quite as much
attention to your carbohydrate sources since excess fat gain was not as high of a concern.
Now that you’ve switched into fat loss mode it becomes much more important.
While the glycemic index does not tell the entire story when it comes to carbohydrate
absorption, for those looking to burn off as much body fat as possible while keeping things
simple and straightforward, it’s definitely the most powerful tool you have.
Carbohydrates should make up roughly 40% of your total caloric intake for fat loss.
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Fats
As you already know, not all fats are created equally, and not all fats will make you fat.
When you switch into fat loss mode, this same way of thinking must apply. You can’t fall into
the trap of believing that all fats are evil and should be eliminated from your diet.
The only real change that needs to be made to your diet in terms of fat intake is to focus on
limiting your intake of saturated fats. When you were trying to build overall muscle size and
strength you probably weren’t quite as strict with this, but now that fat loss is your main goal
it becomes much more important.
Fats should sit at around 20% of your total daily caloric intake, but the vast majority of those
calories should be coming from healthy, unsaturated sources.
Here are some high quality sources of fat to include in your diet:
- olive oil
- flax seed oil
- salmon and other fatty fish
- avocado
- almonds
- natural peanut butter
You need to limit your intake of saturated fats, and this can be accomplished by simply
eliminating (or highly limiting) your intake of foods high in this nutrient. Stick to lean sources
of animal meat and avoid foods like butter, cheese, mayonnaise and fried foods.
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Quick Review
In terms of structuring your diet for maximum fat loss and muscle maintenance, we’ve
established that…
1) You need to lower your overall caloric intake so that you are burning more calories than
you consume. This means that you should reduce your daily caloric maintenance level by
15-20% using either the Basic Multiplier, the Harris-Benedict formula or the Katch-McArdle
formula.
2) Protein intake must remain elevated in order to minimize muscle breakdown as you lose
body fat, and because protein is a “thermogenic” nutrient that directly burns calories. The
same recommended protein sources still apply, but you need to focus on consuming low-fat,
lean sources. Protein should be consumed at every meal and should follow a rough
breakdown of 40% of your total daily calories.
3) Carbohydrates should also be consumed at roughly 40% of your total daily caloric intake.
Instead of thinking in terms of “simple” and “complex” you should instead pay attention to
where they place on the glycemic index and how fast the sugars are absorbed in the
bloodstream. For maximum fat loss to occur, slow-absorbing, low glycemic, high fiber choices
are the best in order to keep blood sugar and insulin levels stable throughout the day.
4) Saturated fat intake should be very limited, and unsaturated fats should form the bulk of
your fat intake. You should consume fats at a breakdown of roughly 20% of your total daily
caloric intake with the vast majority of those calories coming from quality, unsaturated
sources such as fatty fish, flax seed oil, olive oil, avacados etc.
By following these dietary guidelines, what we’ve accomplished is this…
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1) We have created a slight caloric deficit within the body. Calories burned exceeds calories
consumed, and this will allow us to lose weight.
2) We have provided our body with the optimal macronutrient breakdown and food sources
so that we lose the right type of weight. Following these guidelines will allow us to maintain
as much of our lean muscle gains as possible while placing the majority of the focus on
losing body fat.
To close this section out, I’m going to outline 6 more quick tips to get the maximum fat
burning effect from your diet…
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6 Other Dietary Habits for Maximum Fat Loss
1) Increase your water intake
You already know just how critical water intake is for muscle growth, but it is equally
important for fat loss. If muscle cells become dehydrated they enter a catabolic state where
muscle growth is slowed down or stopped altogether. By increasing cellular fluid levels, the
muscles can remain in an anabolic state where growth and recovery can take place at all
times. An increase in muscle mass has a direct effect on your metabolism and on the rate
that your body burns fat for fuel. Always make sure you are getting at least the
recommended 0.6 ounces of water per pound of bodyweight. When fat loss is your main goal
you can shoot that number even higher.
2) Always eat breakfast within 30 minutes of waking up.
The worst decision you could possibly make would be to avoid breakfast and exercise on an
empty stomach. A lot of people do this with the misguided belief that they will be "forcing"
their bodies to burn more fat for fuel. Do not fall into this trap!
Our bodies are much, much too complicated for us to be able to dictate what type of fuel
they use as we exercise. After having slept for 7-8 hours, our bodies are in a deep catabolic
state where our metabolism has slowed and muscle breakdown is occurring. If we choose to
exercise intensely while our bodies are in this state, not only will we experience a large
amount of muscle breakdown, but we'll actually end up "teaching" our bodies to store more
fat rather than burn it.
You should always eat as soon as you can after waking up, and always eat before performing
cardio as well.
___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 51 www.SeanNal.com
3) Increase your vegetable intake.
If you want to know the secret to a highly effective fat loss diet, vegetables are it! The
reason for this is that vegetables are low in calories yet are high in fiber and "bulk".
Vegetables are very nutrient dense and will actually "trick" your body into keeping your
metabolism raised because of the amount of food it is forced to process. Since you must
slightly decrease your caloric intake in order to lose fat, vegetables will keep you full without
exceeding those limits.
4) Increase your consumption of low-fat dairy foods.
Recent studies have shown that calcium plays a very important role in metabolizing fats,
particularly dairy calcium. A diet rich in calcium will prevent your body from storing high
amounts of fat and will also accelerate the rate at which fat is burned.
5) Consume a large portion of your daily calories immediately following your
muscle-building workouts.
The post-workout period is a critical time for muscular repair and nutrient absorption. After
an intense workout, our bodies are left in a catabolic state and muscle tissue is rapidly being
broken down due to the high stress level following a workout.
You absolutely must take advantage of this time period by providing your body with the
necessary building blocks to accelerate recovery and repair those damaged muscles (post
workout nutrition is covered in detail in the main e-book). By taking advantage of this time
period you will greatly enhance your muscle gains, and as a result your metabolism will
increase. In the 3 hours following your workout you should aim to consume about 25-30% of
your total daily calories.
___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 52 www.SeanNal.com
6) Increase your meal frequency
Increasing the number of times you eat per day will keep your metabolism raised to its fullest
and will maximize the amount of fat you can burn. The key thing to remember here is that
you are simply increasing the frequency at which you eat, not the amount.
If you're currently eating 5 meals per day, increase that to 7 or 8 by simply making each
meal smaller and dividing them evenly throughout the day. This method of "grazing" will
keep your body in a constantly fed state and your metabolism will remain peaked at all times.
___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 53 www.SeanNal.com
Developing 6-Pack Abs
Having a flat, defined, washboard stomach is a huge concern for most trainees and is one of
the main reasons that they decide to shift into fat loss mode in the first place. Looking down
to see that excess fat hanging from your stomach can become quite an annoyance, and it
usually leads the trainee to place a huge amount of focus on abdominal exercises in the
hopes of flattening our their stomach and melting off that extra flab.
They start performing endless sets of situps, crunches and leg raises to “burn the fat off of
their stomach” and achieve a set of well-defined abs.
Companies fully recognize just how badly most people want a set of 6-pack abs, and have
capitalized on this with all kinds of products that promise ripped, washboard abs in minimal
time. From special “ab-toning” workout gismos to thermogenic fat loss pills to “miracle
weight loss programs”, the fat burning, ab-toning industry is a never-ending sea of products
all claiming that they hold the “never-before-seen-secret” to a tight, flat midsection. In fact,
207 million dollars is spent every year by consumers on infomercial abdominal equipment
alone!
Do you want to know the real “secret” to attaining a carved out, in-shape abdomen?
The real secret is that there is no secret!
You’ve already learned how.
That’s correct, everything you’ve read up to this point has taught you exactly what you need
to know in order to develop the washboard abs that you’re looking for.
You might be wondering what the heck I’m talking about. I mean, I didn’t outline any ab
exercises or special tricks specific to ab training. I didn’t even MENTION the word “abs” until
now, so how could you have already learned everything you need to know?
___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 54 www.SeanNal.com
Simple.
Developing 6-pack abs has almost nothing to do with the ab exercises that you perform in
the gym. As I explained at the very beginning of this course, spot reduction is impossible.
You physically cannot target fat loss from a specific area on the body and this applies to the
abdominals in exactly the same way.
Performing 200 crunches each night will not burn fat off of your stomach.
Performing weighted leg raises will not burn fat off of your stomach.
Performing weighed situps will not burn fat off of your stomach.
Your abs are a muscle just like any other, and as we’ve already established, the only way to
“define” that muscle is by lowering your overall body fat levels.
You see, EVERYONE already has a 6-pack, but it’s simply hidden under a layer of fat. The
only way to reveal that 6-pack is to burn off the fat laying on top of the ab muscles, and this
is accomplished through proper cardio and a proper diet.
You could never train your abs a day in your life, and as long as your body fat was low
enough you’d still have a visible 6-pack. In general, you’ll need to have a body fat
percentage of at least 8-10% if you want to have your abs clearly visible.
Now, this doesn’t mean that I’m recommending you don’t train your abs at all, as ab training
is still an important part of a complete weight training program. I’m simply informing you
that flattening out your stomach has almost nothing to do with ab training.
This is such an incredibly huge myth in the fitness industry, and is a myth that pulls in
millions, probably even billions of dollars every single year. Just think about all of those crazy
“ab toners” that you see on the infomercials, or the special workout programs that are
designed specifically for the abs. There are even entire books written on the subject.
___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 55 www.SeanNal.com
Why do these companies mislead the public like this?
It’s simple… it’s because they know just how badly everyone wants a 6-pack, and they know
that they can make a killing from it.
Well, now you know. You’ve heard it here once and for all.
I recommend that you continue following the weight workouts as they are outlined, and this
includes ab training once per week using a couple of basic exercises performed at a high
level of intensity. Abs are just like any other muscle and should be treated as such.
Sorry to disappoint you, but there are no “secrets” to developing flat, defined abs. It
essentially all comes down to your overall body fat levels. As long as you focus on burning fat
from your entire body through proper cardio and diet, your abs will slowly start to reveal
themselves.
That’s all there is to it.
___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 56 www.SeanNal.com
I hope you've enjoyed this fat loss course and have learned some valuable
information on how to implement a proper cutting phase into your program. This
course is a simple, straightforward method for losing excess body fat while
maintaining muscle mass.
___________________________________________________________________________________________________ © Sean Nalewanyj - All Rights Reserved Page 57 www.SeanNal.com
THE21DAYSUGARDETOX
LobsterMahi MahiMusselsPorkRed SnapperScallopsShrimpSwordfishTurkeyTuna / Ahi tunaVeal
iLettuceMushroomsOnionsParsnipsPeppersRadicchioRadishesRutabagaSalad greensSnow/Snap PeasSpinachSummer SquashTomatoZucchiniKale
Hemp seedsPecansSesame seedsWalnuts
Flax oilGheeOlive oil Sesame oil
Cottage cheeseYogurt/Kefir: plain
CroissantsCupcakesMuffinsOats/OatmealPastaPastriesPitaPizzaPopcornRollsTortillas / Tortilla chips
Pinto beans*Quinoa*Red beans*Rice (brown, wild, white, etc.)Spelt*
VEGETABLESBeets FRUITGreen apples*Bananas* (green tipped/ not quite ripe) LemonLime
GRAINS/LEGUMES (BEANS)**BarleyBlack beans*Buckwheat*Garbanzo beans (Chickpeas)*Kamut*Lentils*
BEVERAGESCoconut juice/waterKombucha (fermented drinks, check sugar content on label- must be under 4g per serving)
VEGETABLESButternut squash CornSweet potatoesWhite potatoesWinter squash Yams
FRUIT OF ALL KINDS*(see sometimes list!)
NUTS/NUT BUTTERSPeanutCashew GRAINS/REFINED CARBOHYDRATES**BreadBagelsBreadsticksBrowniesCakeCandyCereal/GranolaChips (potato, corn, etc.)CookiesCouscousCrackers
DIET/SUGAR-FREE or artificially sweetenedfood or beverage items of any kind.
BEVERAGES Coffee “drinks” or shakes that are pre-sweetenedJuiceMilk: skim & 1%Soda of any kindSweet-tasting drinks (besides herbal teas)
ALCOHOLAll alcohol is a “no” – it’s just 3 weeks!
the YES/NO foods listwhile completing The 21-Day Sugar Detox, follow these lists for what’sin and what’s out!
YES FOODS: eat these foodsliberally
do not eat these foodsfor 21 days
see NOTES belowfor detailsNO FOODS: LIMIT FOODS:
ALL MEAT & FISH(including but not limited to)BeefBuffaloChickenClamsDuckEggsGame meats SalmonGoatHalibutLamb
VEGETABLES(including but not limited to)ArtichokesAsparagusBroccoliBrussels sproutsCabbageCarrotsCauliflowerCeleryCollard GreensCucumberEggplantGarlicGingerGreen beansLeeks
NUTS/SEEDS & BUTTERS AlmondsChia seedsCoconutFlax seeds
FATS & OILS (see guide)Animal FatsAvocadoButterCoconut oil
DAIRY***Milk (whole- raw if possible)Cheese
BEVERAGESCoffee, espresso drinks (no sweetener)Herbal TeaNut Milks: Coconut, Almond- unsweetenedWater, mineral water, seltzer
NOTES:* These items MAY be used as one 1/2 cup serving or 1 piece per day.** For a more ADVANCED sugar detox, eliminate ALL GRAINS & LEGUMES*** For an ADVANCED+ detox, eliminate ALL GRAINS, LEGUMES & DAIRY.
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
21-Day Sugar Detox Diet™ PDF, eBook by Diane Sanfilippo
NATURAL SWEETENERS*
NATURALLY DERIVED SWEETENERS
ARTIFICIAL SWEETENERS
Brown sugarCane juiceCane juice crystals
Cane sugarCoconut nectarCoconut sugar/crystals
Date sugarDate syrupDatesFruit juiceFruit juice concentrate
HoneyMaple syrup
MolassesPalm sugarRaw sugarStevia (green leaf or extract)
Turbinado sugar
AgaveAgave nectarBarley maltBeet sugarBrown rice syrupButtered syrupCaramelCarob syrupCorn syrupCorn syrup solids
Demerara sugarDextranDextroseDiastatic maltDiastaseEthyl maltol
FructoseGlucose/ glucose solids
Golden sugarGolden syrupGrape sugarHigh-fructose corn syrup
Invert sugarLactoseLevuloseLight brown sugar
MaltitolMalt syrupMaltodextrinMaltose
MannitolMuscovadoRefiner’s syrupSorbitolSorghum syrupSucroseTagatose (Tagatesse, Nutrilatose)
TreacleYellow sugarXylitol (or other sugar alcohols; typically they end in “-ose”)
Acesulfame K/Acesulfame Potassium (Sweet One, Sunett)
Aspartame (Equal, NutraSweet)Saccharine (Sweet’N Low)Stevia, white/bleached (Truvia, Sun Crystals)Sucralose (Splenda)
sneaky sugar synonymsall sugar and sweeteners listed here are out
for The 21-Day Sugar Detox
additional considerations for sweetener choices after The 21-Day Sugar Detox
HOW IT’S MADEThe more highly refined a sweeten-er is, the worse it is for your body. For example, high fructose corn syrup (HFCS) and artificial sweet-eners are all very modern, factory made products. Honey, maple syr-up, green leaf stevia (dried leaves made into powder), and molasses are all much less processed and have been made for hundreds of years. In the case of honey, almost no processing is necessary. As a result, I vote for raw, organic, local honey as the ideal natural sweet-ener after your 21DSD.
WHERE IT’S USEDThis is a reality check. When you read the ingredients in packaged, processed foods, it becomes obvi-ous that most of them use highly
Food manufacturers even hide sugar in foods that you didn’t think were sweet! Many foods that have been made low-fat or non-fat have added sweeteners or artificial sweeteners—avoid these products!
HOW YOUR BODY PROCESSES IT Here’s where the high-fructose corn syrup (HFCS) commercials really get things wrong: Your body actu-ally does not metabolize all sugar the same way. Interestingly enough, sweeteners like HFCS and agave nec-tar were viewed as better options for diabetics for quite some time because the high fructose content of both requires processing by the liver be-fore the sugar hits your bloodstream. This yielded a seemingly favorable result on blood sugar levels. However, it’s now understood that isolated fructose metabolism is a complicated issue and that taxing the liver exces-sively with such sweeteners can be quite harmful to your health. Fructose is the primary sugar in all fruit. When eating whole fruit, the micronutrients and fiber content of the fruit actu-ally support proper metabolism and assimilation of the fruit sugar. Whole foods for the win! •
*Natural sweeteners are the options I recommend using in very limited quantities after your 21DSD.
21SUGARDETOX
THE
DAYBUST SUGAR & CARBCRAVINGS NATURALLY
AS SEEN IN THE 21 DAY SUGAR DETOX
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
fats & oilscleaning up your diet by using the right fats & oils is essential to improving your health
WHICH TO EAT SATURATED IDEAL FOR HOT USES PLANT SOURCES organic, unrefined forms are idealcoconut oilpalm oil from sustainable sources
ANIMAL SOURCES pasture-raised/grass-fed & organic sources are ideal
duck fatlamb fatlard
schmaltz (chicken fat)tallow
WHICH TO DITCH SATURATEDMan-made fats are never healthy. Trans fats are particularly harmful.“Buttery spreads,” including oil blends like Earth Balance, Benecol, and I Can’t Believe It’s Not Butterhydrogenated or partially hydrogenated oilsmargarine
UNSATURATEDThese oils are highly processed and oxidize easily via one or more of the following: light, air, or heat. Consuming oxidized oils is never healthy.canola oil (rapeseed oil)corn oilgrapeseed oilrice bran oil
soybean oilsunflower oilvegetable oil
UNSATURATED IDEAL FOR COLD USES organic, extra-virgin, & cold-pressed forms are idealavocado oilnut oils (walnut, pecan,
macadamia)olive oilsesame oil
nuts & seeds (including nut & seed butters)
flaxseed oil (higher in polyunsatu-rated fatty acids, so consume in extremely limited amounts)
Note: Unsaturated fats—often called oils as listed above—are typically liquid at room temperature and are easily damaged (oxidized) when heat is applied to them. You do not want to consume damaged fats; therefore, cooking in these fats is not recommended.
CHOOSING COOKING FATS
listed in order of most stable to least stable for cooking
The fats and oils are ranked below based on the following criteria: 1. how they’re made—choose naturally occurring, minimally processed options first; 2. their fatty acid composition—the more saturated they are, the more stable and less likely to be damaged or oxidized they are; 3. smoke point—this tells you how hot is too hot before you will damage the fats, though it should be considered a secondary factor to fatty acid profile.
VERY STABLE—IDEAL FOR COOKING
coconut oil butter/ghee cocoa butter tallow/suet (beef fat)palm oil from sustainable sources lard/bacon fat (pork fat)duck fat
MODERATELY STABLE—BEST COLD
avocado oil*macadamia nut oil*olive oil*rice bran oil*
LEAST STABLE—NOT RECOMMENDED
sesame seed oil**canola oil**sunflower oil**vegetable shortening**corn oil**soybean oil**walnut oil*grapeseed oil** *While not recommended for cooking, cold-pressed nut and seed oils that are stored in the refrigerator may be used to finish recipes or after cooking is completed, for flavor.
**These oils are not recommended for consumption, whether hot or cold, but are listed here for your reference, as they are commonly used.
For more detailed information on the fatty acid profiles of fats & oils, check out my book Practical Paleo.
21SUGARDETOX
THE
DAYBUST SUGAR & CARBCRAVINGS NATURALLY
AS SEEN IN THE 21 DAY SUGAR DETOX
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
replacing foodsthink ahead to what you will eat in place of some of your favorite fallbacks while on The 21-Day Sugar Detox
soy sauce, wheat-free tamari
cow, goat, or sheep milk (for Level 3)
hot or cold breakfast cereal/oats
grain-based/pre-made granola
breakfast/granola bars
protein/snack bars
pancakes made from grain flour
sweetened smoothies
pasta made from grain flour
crackers made from grain flour
cookies or donuts made from grain flour & sweetened
rice
coconut aminos
coconut milk, almond milk (page 213)
assorted chopped nuts, coconut, and 21DSD fruit with coconut milk
grain-free banola (page 200)
hard-boiled eggs or quiche to-go (page 104)
jerky (page 184) and a handful of nuts or single-serving nut butter packets
pumpkin pancakes (page 98), almond flour pancakes
21DSD smoothies (page 92)
spaghetti squash (page 122), zucchini noodles (pages 148, 176) or cucumber noodles (page 170)
savory herb drop biscuits (page 188)
herb crackers (page 183) or fresh veggies cut into thin discs
not-sweet cinnamon cookies (page 195), apple cinnamon donuts (page 199)
basic cilantro cauli-rice (page 172)
W H AT TO R E P L A C E W H AT TO E AT
AS SEEN IN THE 21 DAY SUGAR DETOX 21SUGARDETOX
THE
DAYBUST SUGAR & CARBCRAVINGS NATURALLY
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
dining outtips and tricks for navigating
menus and making healthy choices
MORE TIPS & TRICKSsmart dining on The 21DSD
Think ahead and don’t arrive starving. Eat a small snack of some nuts or nut butter, or even a few bites of avocado or leftover meat before you head out the door.
Preview the restaurant’s menu online before you go.
Check out reviews from other diners on a site like Yelp.com or TripAdvisor.com (especially when traveling).
Pass on the bread basket—it’ll keep temptation away! Ask for sliced veggies or olives instead.
Either skip the appetizers or opt for a salad starter.
Entrées are easy. While finger food is often breaded, fried, or otherwise carb-loaded, entrées that are made of simpler ingredients can be easy to find.
Look for grilled, broiled, or baked options. These typically aren’t breaded, so they’ll be safer bets for your detox. But ask the server for details on how things are prepared; they’re used to questions! Be polite, but get the answers you need.
Make substitutions. If a meal comes with French fries, bread, or pasta, simply ask that the kitchen either
some vegetables instead.
AT PARTIES
Ask the host what they plan on serving so you know what to expect.Bring a dish or two that you know you can enjoy and that will satisfy your hunger. The host will be happy to have the contribution, and you’ll be glad to know that you won’t be hungry all night if they’re serving only foods that you aren’t currently eating.•
AMERICAN FOOD AVOID: Fried foods, anything bread-ed, sandwiches, wraps, and pre-mixed dressings.
ENJOY: Bunless or lettuce-wrapped burgers and salads with lemon or vinegar and olive oil.
CHINESE FOOD AVOID: Unless you know the restaurant well enough to make special requests for no MSG and only sauces without sugar, it’s best to avoid Chinese food. Many of the sauces contain hidden sweeteners.
INDIAN FOOD AVOID: Skip the naan and rice. Ask
spice rubs.
ENJOY: Meats and veggies that are grilled or roasted and not drowning in sauces. Tandoori meats are often marinated in yogurt, so they’re okay on Levels 1 and 2, but not on Level 3.
ITALIAN FOOD & PIZZA AVOID: Bread, pasta, and breaded meats. Ask about sauces and prepara-tion of items (meatballs often contain breadcrumbs). There is simply no great way to enjoy a healthy version of pizza while dining out.
ENJOY: Broiled chicken, fish, shrimp, or other protein with red sauce and veggies or salad on the side. If you’re craving pizza, make “meatza” at home (recipe on page 126), or make pizza with a cauliflower crust if you are on Level 1 or 2 (which typically include cheese) or an almond meal crust for any level.
JAPANESE FOOD AVOID: Rice (white and brown) is typically flavored with vinegar, which is okay, but also sugar, which is not. Also avoid anything fried or tempura battered, imitation crab, and most sauces.
ENJOY: Sashimi or broiled fish; just be sure to ask about sauces used and avoid soy sauce.
MEXICAN FOOD AVOID: Tortilla shells and chips (both corn and flour), beans, and rice (or eat limited portions per Level 1 & 2 guidelines). Vegetarians: Have some beans but go lightly on the rice.
ENJOY: Meat, salsa, and guaca-mole—often you can ask for these ingredients to be placed over a salad or with vegetables. Ask for raw celery or carrots to dip into guacamole. Ask for a side of vegetables to add to your entrée.
THAI FOOD AVOID: Sauces that contain peanuts. Also avoid noodles and desserts.
ENJOY: A curry dish or other coconut milk–based dish without rice.
21SUGARDETOX
THE
DAYBUST SUGAR & CARBCRAVINGS NATURALLY
AS SEEN IN THE 21 DAY SUGAR DETOX
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
HERBS & SPICESAncho Chili PowderBasil (fresh)Black PepperBrewer’s YeastCayenneChili Powder Chipotle PowderChives (fresh)
Cilantro (fresh but best to keep on hand weekly)
CinnamonCorianderCuminFennel Seeds (ground)Garlic (fresh)
Ginger (fresh)Granulated Garlic NutmegOnion PowderOreganoPaprikaPumpkin Pie SpicePure Vanilla ExtractRed Chili FlakesRosemary SaffronSage (ground)
Sage leaves (fresh)Sea SaltSmoked PaprikaTurmericUnsweetened Cocoa Powder
FATS & OILSBacon FatCoconut OilDuck FatMacadamia Nut OilOlive OilUnsalted Butter
CANNED & JARREDCapers Coconut MilkDijon Mustard (gluten-free)Kalamata OlivesPumpkinTomato PasteTomatoes (diced)
NUTS & SEEDSAlmond Butter (no sugar added)Almond Meal/FlourAlmonds (whole)Almonds (slivered/sliced)Coconut FlourMacadamia NutsPepitas (Pumpkin Seeds)Sesame SeedsWalnuts
SAUCES & OTHER...Apple Cider VinegarBaking SodaBalsamic VinegarCoconut AminosFish SauceHot SauceRaw Tahini (ground sesame paste)Rice Wine VinegarTessamae’s Wing sauce
SHOPPING LISTstocking pantry
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
HERBS & SPICES
sea salt black pepper dried rosemary dried thyme dried dill dried parsley dried oregano granulated garlic ground cumin Chinese five spice powder ancho chili powder cayenne pepper allspice fennel seeds mustard powder ground sage onion powder chipotle powder smoked paprika ground cinnamon ground ginger ground cloves ground coriander turmeric unsweetened cocoa powder nutmeg yellow curry powder vanilla extract bay leaves pumpkin pie spice (optional) red pepper flakes (optional) white pepper (optional) 1 vanilla bean pod 2 tbsp finely ground coffee beans 1 cardamom pod cinnamon sticks celery salt
FATS & OILS bacon Fat coconut Oil ghee cold pressed sesame oil macadamia nut Oil olive oil unsalted butter
CANNED & JARRED coconut milk canned pumpkin capers tomato paste tomato sauce black olives diced green chiles baking soda gelatin 1 can no-salt added diced tomatoes
NUTS & SEEDS pecans walnuts almonds pistachios chia seeds sunflower seeds sesame seeds almond butter almond flour almond milk arrowroot flour coconut flour unsweetened coconut flakes
SAUCES & OTHER... fish sauce hot sauce coconut aminos sesame tahini gluten free dijon mustard organic rice vinegar nutritional yeast apple cider vinegar gluten free brown mustard
SHOPPING LISTstocking pantry
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
VEGETABLES5 avocadosSpinach3 bunches green onions1 yellow onion2 red onions1 tomato2 bunch leafy greens 4 heads of cauliflower 2 yellow bell peppers3 red bell peppers1 orange bell pepper2 bunches of carrots½ c. cherry tomatoes3 shallots3-4 golden beets1 large bunch curly kale1 head red cabbage3 bulbs bok choy8 medium parsnips1 cup peas1 cup snow peas4 large zucchini or yellow squash2 cucumbers1 large head broccoli
FRUITS8 lemons4 limes1 green apple2 green tipped bananasFor Snacks: Green Tipped Bananas, Green/Granny Smith Apples, and/or Grapefruit
MEAT & SEAFOOD2 lb. bacon2 ½ lb. boneless skinless chicken breast 2 dozen eggs2 lb. ground beef2 lb. ground lamb 2 lb. lean beef (such as London broil) or chicken or turkey4 (4-6 oz.) wild salmon fillets1 lb. ground beef, chicken, pork, or turkey2 lb. ground pork or turkey1 ½ - 2 lb. bones12 bone-in, skin on, chicken thighs5 dozen extra-large shrimp12 clams2 mussels4 (6-ounce) cans Salmon
OPTIONALRiceBlack BeansFull Fat YogurtCoconut MilkQuinoaFull Fat Milk
These lists reflect complete meal-planning for two people based on following the plan as created in the books. Feel free to modify it to your needs
SHOPPING LIST
WEEK 1 meal plan ingredients
LEVEL
1
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
VEGETABLESSpinach4 large zucchini or yellow squash12 cherry tomatoes1 shallot1 large head broccoli2 red cabbages2 bunch green onions2 heads cauliflower 1-2 bulbs fennelSalad greens or baby spinach2 bunches carrots2 avocados4 cucumbers3 yellow onion1 bunch celery1 package kelp flakes or nori1 head romaine lettuce1 cup frozen or canned artichoke hearts3 large tomatoes 1 spaghetti squash2 dozen brussel sprouts
FRUITS7 lemons2 limes4 green apple2 green tipped bananasFor Snacks: Green Tipped Bananas, Green/Granny Smith Apples, and/or Grapefruit
MEAT & SEAFOOD2 lb. bacon2 dozen eggs1 lb. skirt steak1 ½ lb. pork tenderloin (approx. 2 tenderloins)1 whole 4-6 lb. chicken2 lb. lemon sole (or other delicate white fish)1 ½ - 2 lb. bones4 (6 oz. cans tuna)1 lb. ground lamb, beef, or turkey1 lb. ground beef, chicken, pork, or turkey8 bone -in, skin-on chicken thighs½ lb. ground veal or beef½ lb. ground pork1 lb. lean beef (such as London broil)2 lb. bone-in pork chop
OPTIONALRiceBlack BeansFull Fat YogurtCoconut MilkQuinoa
These lists reflect complete meal-planning for two people based on following the plan as created in the books. Feel free to modify it to your needs
SHOPPING LIST
WEEK 2 meal plan ingredients
LEVEL
1
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
VEGETABLES1 bunch carrots1-2 heads lettuce6 avocados2 jalapeno pepper1 jicama bulb2 yellow onions2 red bell peppers2 poblano peppers6 bell peppers1 bunch celery10 large zucchini2 medium heads of cauliflower1 head green cabbage4 1/2 cups canned or frozen artichoke hearts1 large tomato1 small eggplant1 spaghetti squash1 banana pepper1 bunch spinach12 cherry tomatoes
FRUITS5 lemons2 limes4 green tipped bananasFor Snacks: Green Tipped Bananas, Green/Granny Smith Apples, and/or Grapefruit
MEAT & SEAFOOD4 dozen eggs4 doz. medium shrimp1 ½ -2 lb. bones1 lb. ground pork or turkey1 lb. ground lamb1 lb. wild salmon fillets8 bone-in, skin-on chicken thighs1 lb. ground beef, chicken, bison, or turkey2 lb. ground beef1 lb. ground pork4 chicken leg quarters1 lb. lean beef (such as London broil)2 lb. bacon1 lb. boneless skinless chicken breast
OPTIONALRiceBlack BeansFull Fat YogurtCoconut MilkQuinoaGarbanzo Beans Full Fat Cheese
These lists reflect complete meal-planning for two people based on following the plan as created in the books. Feel free to modify it to your needs
SHOPPING LIST
WEEK 3 meal plan ingredients
LEVEL
1
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
VEGETABLES 12 small to medium onions (yellow or red) 2 jalapeño peppers 5 celery stalks 5 avocados 4 cucumbers 1 medium beet 12 carrots 1 tomato 1 head of lettuce 1 medium butternut squash (2 ½ pounds) 1 cup diced green beans 1 bunch kale 2 cups fresh basil 2 cups spinach 1 red bell pepper 1/2 cup sliced green onions 2 shallots 2 cups frozen or canned artichoke hearts 4 cups cauliflower florets 6+ sundried tomatoes 1 medium head cabbage 1-2 jalapeño peppers, optional garlic (several heads) fresh ginger fresh basil fresh dill fresh parsley fresh cilantro extra salad/leafy greens to go with meals (approx. 8 meals) raw veggies for snacks steamed green veggies of choice to go with meals (approx. 5 meals)
FRUITS 12 lemons 4 limes 11 green apples for snacks: green tipped bananas, green/granny smith apples, and/or grapefruit
MEAT & SEAFOOD 3 Eggs dozen 20 slices bacon (approx. 2 lbs) 3 (6 oz) cans wild albacore tuna 1 ½ pounds ground lamb 1 ½ - 2 pounds bones for broth 2 pounds boneless skinless turkey breast 4 (4-6 oz) wild caught salmon fillets 1 pound ground chicken, turkey or pork 2 pounds ground beef or bison 3 pounds boneless skinless chicken thighs 1-1 ½ fresh wild caught sushi grade ahi tuna (or wild caught salmon) 2 racks St Louis style pork ribs (about 5-6 lbs total) additional “protein of choice” for occasional breakfasts (approx. 2 meals)
OPTIONAL full fat cheese quinoa rice beans full fat milk ¼ sliced nori (optional for ahi tuna poke bowl) grass-fed whey protein powder !
* Please look at the at smoothie recipes on p49-51 to determine which you would like to
make and add to ingredients to you list accordingly.
These lists reflect complete meal-planning for two people based on following the plan as created in the books. Feel free to modify it to your needs.
WEEK 1 meal plan ingredients
LEVEL
1SHOPPING LIST
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
VEGETABLES 1 head of green cabbage 2 dozen Brussels sprouts 15 small yellow onions 1 med. red onion garlic (several heads) 10 large parsnips 8 scallions (green onions) 1 bell pepper 5 mushrooms 1 large head cauliflower 1 dozen cremini or shiitake mushrooms 1 stalk lemongrass 3 shallots fresh ginger 1 head broccoli 1 head napa cabbage 1 bunch celery 1 yellow bell pepper 1 red bell pepper 1 jalapeño pepper, optional 12 carrots 1 fennel bulb 3 large cucumbers 1 avocado 2 large butternut squash 1 ½- 2 lbs green beans 2 cups of spinach leaves 2 cups basil 1 large bunch of kale fresh dill fresh cilantro fresh basil fresh thyme sage leaves extra salad/leafy greens to go with meals (approx. 3 meals) raw veggies for snacks
FRUITS 24 green apples 3 Limes 4 lemons for snacks: green tipped bananas, green/granny Smith apples, and/or grapefruit
MEAT & SEAFOOD 3 dozen eggs ½ - 2 lbs of bones for broth 8 boneless, skinless chicken breasts 1.5 lb ground pork 1 ½ lbs flank steak 8 oz shrimp 4 (6 to 8 oz each) bone-in pork chops 1 (3 lb) pork roast 4 (6-8 oz) wild-caught Salmon fillets 3 lbs bone-in chicken thighs 1 lb ground beef, bison, or turkey 4 bone-in, skin-on chicken leg quarters 4 slices of bacon (approx ½ lb) additional “protein of choice” for occasional breakfast (1 meal)
OPTIONAL full fat cheese quinoa rice beans full fat milk !
* Please look at the at smoothie recipes on p 49-51 to determine which you would like to make and add to ingredients to you list accordingly. !
These lists reflect complete meal-planning for two people based on following the plan as created in the books. Feel free to modify it to your needs.
SHOPPING LIST
WEEK 2 meal plan ingredients
LEVEL
1
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
VEGETABLES 3 large red onions 5 large bell peppers 1 dozen small mushrooms 2 medium zucchini 3 large head cauliflower 17 green onions (scallions) 4 medium yellow onions 9 large parsnips 1 lb kale 1 butternut squash (optional) 8 cremini mushrooms 1 head bok choy (or 8 baby bok choy) 1 fennel bulb 2 shallots 2 Thai red chili peppers (or other spicy red chili peppers) 1 head butter lettuce 2 medium carrots 1 cup green beans 6+ sun-dried tomatoes 1 bunch celery 6 cremini mushrooms 10 oz hot chili peppers avocado, optional fresh garlic (several heads) fresh ginger fresh cilantro fresh mint fresh lemongrass 1 stalk extra salad/leafy greens to go with meals (approx. 3 meals) steamed green veggies of choice to go with meals (approx. 2 meals) raw veggies for snacks
FRUITS 8 green apples 6 limes 2 lemon for snacks: green tipped bananas, green/granny smith apples, and/or grapefruit
MEAT & SEAFOOD 3 dozen eggs 2 dozen jumbo shrimp 2 lbs ground pork 1 ½- 2 lbs beef bones for broth 3 lbs ground beef or bison 2 lbs boneless, skinless chicken thighs 1 lb ground pork 4 boneless, skinless chicken breasts 2 pounds boneless skinless turkey breast 3 cups cooked shredded chicken 4 slices bacon (approx. ½ lb) additional “protein of choice” for occasional breakfasts (3 meals)
OPTIONAL full fat cheese rice beans full fat milk !
* Please look at the at smoothie recipes on p 49-51 to determine which you would like to make and add to ingredients to you list accordingly. !!!
These lists reflect complete meal-planning for two people based on following the plan as created in the books. Feel free to modify it to your needs.
SHOPPING LIST
WEEK 3 meal plan ingredients
LEVEL
1
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
VEGETABLES5 avocadosSpinach3 bunches green onions1 yellow onion2 red onions1 tomato2 bunch leafy greens 4 heads of cauliflower 2 yellow bell peppers3 red bell peppers1 orange bell pepper2 bunches of carrots½ c. cherry tomatoes3 shallots3-4 golden beets1 large bunch curly kale1 head red cabbage3 bulbs bok choy8 medium parsnips1 cup peas1 cup snow peas4 large zucchini or yellow squash2 cucumbers1 large head broccoli
FRUITS8 lemons4 limes1 green apple2 green tipped bananasFor Snacks: green tipped bananas, green/granny smith apples, and/or grapefruit
MEAT & SEAFOOD2 lb. bacon2 ½ lb. boneless skinless chicken breast 2 dozen eggs2 lb. ground beef2 lb. ground lamb 2 lb. lean beef (such as london broil) or chicken or turkey4 (4-6 oz.) wild salmon fillets1 lb. ground beef, chicken, pork, or turkey2 lb. ground pork or turkey1 ½ - 2 lb. bones12 bone-in, skin on, chicken thighs5 dozen extra-large shrimp12 clams2 mussels4 -6-ounce cans salmon
OPTIONALfull fat yogurtcoconut milkfull fat milk
These lists reflect complete meal-planning for two people based on following the plan as created in the books. Feel free to modify it to your needs
SHOPPING LIST
WEEK 1 meal plan ingredients
LEVEL
2
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
VEGETABLESSpinach4 large zucchini or yellow squash12 cherry tomatoes1 shallot1 large head broccoli2 red cabbages2 bunch green onions2 head cauliflower 1-2 bulbs fennelSalad greens or baby spinach2 bunches carrots2 avocados4 cucumbers3 yellow onion1 bunch celery1 package kelp flakes or nori1 head romaine lettuce1 cup frozen or canned artichoke hearts3 large tomatoes 1 spaghetti squash2 dozen brussel sprouts
FRUITS7 lemons2 limes4 green apple2 green tipped bananasFor Snacks: Green Tipped Bananas, Green/Granny Smith Apples, and/or Grapefruit
MEAT & SEAFOOD2 lb. bacon2 dozen eggs1 lb. skirt steak1 ½ lb. pork tenderloin (approx. 2 tenderloins)1 whole 4-6 lb. chicken2 lb. lemon sole (or other delicate white fish)1 ½ - 2 lb. bones4 (6 oz. cans tuna)1 lb. ground lamb, beef, or turkey1 lb. ground beef, chicken, pork, or turkey8 bone -in, skin-on chicken thighs½ lb. ground veal or beef½ lb. ground pork1 lb. lean beef (such as London broil)2 lb. bone-in pork chop
OPTIONALfull fat yogurtcoconut milkfull fat milk
These lists reflect complete meal-planning for two people based on following the plan as created in the books. Feel free to modify it to your needs
SHOPPING LIST
WEEK 2 meal plan ingredients
LEVEL
2
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
VEGETABLES1 bunch carrots1-2 heads lettuce6 avocados2 jalapeño peppers1 jicama bulb2 yellow onions2 red bell peppers1 bunch celery2 poblano peppers6 bell peppers10 large zucchini2 medium heads of cauliflower1 head green cabbage4 1/2 cups canned or frozen artichoke hearts1 large tomato1 small eggplant1 spaghetti squash1 banana pepper1 bunch spinach12 cherry tomatoes
FRUITS4 lemons5 limes2 green tipped bananasFor Snacks: green tipped Bananas, green/granny Smith apples, and/or grapefruit
MEAT & SEAFOOD4 dozen eggs4 doz. medium shrimp1 ½ -2 lb. bones1 lb. ground pork or turkey1 lb. ground lamb1 lb. wild salmon fillets8 bone-in, skin-on chicken thighs1 lb. ground beef, chicken, bison, or turkey2 lb. ground beef1 lb. ground pork4 chicken leg quarters1 lb. lean beef (such as london broil)
2 lb. bacon1 lb. boneless skinless chicken breast
OPTIONALfull fat yogurtcoconut milkfull fat milk
These lists reflect complete meal-planning for two people based on following the plan as created in the books. Feel free to modify it to your needs
SHOPPING LIST
WEEK 3 meal plan ingredients
LEVEL
2
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
VEGETABLES 12 small to medium onions (yellow or red) 2 jalapeño peppers 5 celery stalks 5 avocados 4 cucumbers 1 medium beet 12 carrots 1 tomato 1 head of lettuce 1 medium butternut squash (2 ½ pounds) 1 cup diced green beans 1 bunch kale 2 cups fresh basil 2 cups spinach 1 red bell pepper 1/2 cup sliced green onions 2 shallots 2 cups frozen or canned artichoke hearts 4 cups cauliflower florets 6+ sundried tomatoes 1 medium head cabbage 1-2 jalapeño peppers, optional garlic (several heads) fresh ginger fresh basil fresh dill fresh parsley fresh cilantro extra salad/leafy greens to go with meals (approx. 8 meals) raw veggies for snacks steamed green veggies of choice to go with meals (approx. 5 meals)
FRUITS 12 lemons 4 limes 11 green apples for snacks: green tipped bananas, green/granny smith apples, and/or grapefruit
MEAT & SEAFOOD 3 Eggs dozen 20 slices bacon (approx. 2 lbs) 3 (6 oz) cans wild albacore tuna 1 ½ pounds ground lamb 1 ½ - 2 pounds bones for broth 2 pounds boneless skinless turkey breast 4 (4-6 oz) wild caught salmon fillets 1 pound ground chicken, turkey or pork 2 pounds ground beef or bison 3 pounds boneless skinless chicken thighs 1-1 ½ fresh wild caught sushi grade ahi tuna (or wild caught salmon) 2 racks St Louis style pork ribs (about 5-6 lbs total) additional “protein of choice” for occasional breakfasts (approx. 2 meals)
OPTIONAL full fat cheese full fat milk ¼ sliced nori (optional for ahi tuna poke bowl) grass-fed whey protein powder !
* Please look at the at smoothie recipes on p 49-51 to determine which you would like to make and add to ingredients to you list accordingly.
These lists reflect complete meal-planning for two people based on following the plan as created in the books. Feel free to modify it to your needs
SHOPPING LIST
WEEK 1 meal plan ingredients
LEVEL
2
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
VEGETABLES 1 head of green cabbage 2 dozen Brussels sprouts 15 small yellow onions 1 med. red onion garlic (several heads) 10 large parsnips 8 scallions (green onions) 1 bell pepper 5 mushrooms 1 large head cauliflower 1 dozen cremini or shiitake mushrooms 1 stalk lemongrass 3 shallots fresh ginger 1 head broccoli 1 head napa cabbage 1 bunch celery 1 yellow bell pepper 1 red bell pepper 1 jalapeño pepper, optional 12 carrots 1 fennel bulb 3 large cucumbers 1 avocado 2 large butternut squash 1 ½- 2 lbs green beans 2 cups of spinach leaves 2 cups basil 1 large bunch of kale fresh dill fresh cilantro fresh basil fresh thyme sage leaves extra salad/leafy greens to go with meals (approx. 3 meals) raw veggies for snacks !!
FRUITS 24 green apples 3 limes 4 lemons for snacks: green tipped bananas, green/granny smith apples, and/or grapefruit
MEAT & SEAFOOD 3 dozen eggs ½ - 2 lbs of bones for broth 8 boneless, skinless chicken breasts 1.5 lb ground pork 1 ½ lbs flank steak 8 oz shrimp 4 (6 to 8 oz each) bone-in pork chops 1 (3 lb) pork roast 4 (6-8 oz) wild-caught Salmon fillets 3 lbs bone-in chicken thighs 1 lb ground beef, bison, or turkey 4 bone-in, skin-on chicken leg quarters 4 slices of bacon (approx ½ lb) additional “protein of choice” for occasional breakfast (1 meal)
OPTIONAL full fat cheese full fat milk !
* Please look at the at smoothie recipes on p 49-51 to determine which you would like to make and add to ingredients to you list accordingly. !!
These lists reflect complete meal-planning for two people based on following the plan as created in the books. Feel free to modify it to your needs
SHOPPING LIST
WEEK 2 meal plan ingredients
LEVEL
2
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
VEGETABLES 3 large red onions 5 large bell peppers 1 dozen small mushrooms 2 medium zucchini 3 large head cauliflower 17 green onions (scallions) 4 medium yellow onions 9 large parsnips 1 lb kale 1 butternut squash (optional) 8 cremini mushrooms 1 head bok choy (or 8 baby bok choy) 1 fennel bulb 2 shallots 2 Thai red chili peppers (or other spicy red chili peppers) 1 head butter lettuce 2 medium carrots 1 cup green beans 6+ sun-dried tomatoes 1 bunch celery 6 cremini mushrooms 10 oz hot chili peppers avocado, optional fresh garlic (several heads) fresh ginger fresh cilantro fresh mint fresh lemongrass 1 stalk extra salad/leafy greens to go with meals (approx. 3 meals) steamed green veggies of choice to go with meals (approx. 2 meals) raw veggies for snacks
FRUITS 8 green apples 6 limes 2 lemon for snacks: green tipped bananas, green/granny smith apples, and/or grapefruit
MEAT & SEAFOOD 3 dozen eggs 2 dozen jumbo shrimp 2 lbs ground pork 1 ½- 2 lbs beef bones for broth 3 lbs ground beef or bison 2 lbs boneless, skinless chicken thighs 1 lb ground pork 4 boneless, skinless chicken breasts 2 pounds boneless skinless turkey breast 3 cups cooked shredded chicken 4 slices bacon (approx. ½ lb) additional “protein of choice” for occasional breakfasts (3 meals)
OPTIONAL full fat cheese full fat milk !
* Please look at the at smoothie recipes on p 49-51 to determine which you would like to make and add to ingredients to you list accordingly. !!
These lists reflect complete meal-planning for two people based on following the plan as created in the books. Feel free to modify it to your needs
SHOPPING LIST
WEEK 3 meal plan ingredients
LEVEL
2
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
VEGETABLES 12 small to medium onions (yellow or red) 2 jalapeno peppers 5 celery stalks 5 avocados 4 cucumbers 1 medium beet 12 carrots 1 tomato 1 head of lettuce 1 medium butternut squash (2 ½ pounds) 1 cup diced green beans 1 bunch kale 2 cups fresh basil 2 cups spinach 1 red bell pepper 1/2 cup sliced green onions 2 shallots 2 cups frozen or canned artichoke hearts 4 cups cauliflower florets 6+ sundried tomatoes 1 medium head cabbage 1-2 jalapeno peppers, optional garlic (several heads) fresh ginger fresh basil fresh dill, fresh parsley fresh cilantro extra salad/leafy greens to go with meals (approx 8 meals) steamed green veggies of choice to go with meals (approx 5 meals) raw veggies for snacks
FRUITS 12 lemons 4 limes 11 green apples for snacks: green tipped bananas, green/granny smith apples, and/or grapefruit
MEAT & SEAFOOD 3 Eggs dozen 20 slices bacon (approx. 2 lbs) 3 (6 oz) cans wild albacore tuna 1 ½ pounds ground lamb 1 ½ - 2 pounds bones for broth 2 pounds boneless skinless turkey breast 4 (4-6 oz) wild caught salmon fillets 1 pound ground chicken, turkey or pork 2 pounds ground beef or bison 3 pounds boneless skinless chicken thighs 1-1 ½ fresh wild caught sushi grade ahi tuna (or wild caught salmon) 2 racks St Louis style pork ribs (about 5-6 lbs total) additional “protein of choice” for occasional breakfasts (approx. 2 meals)
OPTIONAL ¼ sliced nori (optional for ahi tuna poke bowl) !
* Please look at the at smoothie recipes on p 49-51 to determine which you would like to make and add to ingredients to you list accordingly.
These lists reflect complete meal-planning for two people based on following the plan as created in the books. Feel free to modify it to your needs.
SHOPPING LIST
WEEK 1 meal plan ingredients
LEVEL
3
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
VEGETABLES 1 head of green cabbage 2 dozen Brussels sprouts 15 small yellow onions 1 med. red onion garlic (several heads) 10 large parsnips 8 scallions (green onions) 1 bell pepper 5 mushrooms 1 large head cauliflower 1 dozen cremini or shiitake mushrooms 1 stalk lemongrass 3 shallots fresh ginger 1 head broccoli 1 head napa cabbage 1 bunch celery 1 yellow bell pepper 1 red bell pepper 1 jalapeño pepper, optional 12 carrots 1 fennel bulb 3 large cucumbers 1 avocado 2 large butternut squash 1 ½- 2 lbs green beans 2 cups of spinach leaves 2 cups basil 1 large bunch of kale fresh dill fresh cilantro fresh basil fresh thyme sage leaves extra salad/leafy greens to go with meals (approx. 3 meals) raw veggies for snacks !!
FRUITS 24 green apples 3 limes 4 lemons for snacks: green tipped bananas, green/granny smith apples, and/or grapefruit
MEAT & SEAFOOD 3 dozen eggs ½ - 2 lbs of bones for broth 8 boneless, skinless chicken breasts 1.5 lb ground pork 1 ½ lbs flank steak 8 oz shrimp 4 (6 to 8 oz each) bone-in pork chops 1 (3 lb) pork roast 4 (6-8 oz) wild-caught Salmon fillets 3 lbs bone-in chicken thighs 1 lb ground beef, bison, or turkey 4 bone-in, skin-on chicken leg quarters 4 slices of bacon (approx ½ lb) additional “protein of choice” for occasional breakfast (1 meal) !
* Please look at the at smoothie recipes on p 49-51 to determine which you would like to make and add to ingredients to you list accordingly. !!!
These lists reflect complete meal-planning for two people based on following the plan as created in the books. Feel free to modify it to your needs
SHOPPING LIST
WEEK 2 meal plan ingredients
LEVEL
3
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
VEGETABLES 3 large red onions 5 large bell peppers 1 dozen small mushrooms 2 medium zucchini 3 large head cauliflower 17 green onions (scallions) 4 medium yellow onions 9 large parsnips 1 lb kale 1 butternut squash (optional) 8 cremini mushrooms 1 head bok choy (or 8 baby bok choy) 1 fennel bulb 2 shallots 2 Thai red chili peppers (or other spicy red chili peppers) 1 head butter lettuce 2 medium carrots 1 cup green beans 6+ sun-dried tomatoes 1 bunch celery 6 cremini mushrooms 10 oz hot chili peppers avocado, optional fresh garlic (several heads) fresh ginger fresh cilantro fresh mint fresh lemongrass 1 stalk extra salad/leafy greens to go with meals (approx. 3 meals) steamed green veggies of choice to go with meals (approx. 2 meals) raw veggies for snacks !
FRUITS 8 green apples 6 limes 2 lemon for snacks: green tipped bananas, green/granny smith apples, and/or grapefruit
MEAT & SEAFOOD 3 dozen eggs 2 dozen jumbo shrimp 2 lbs ground pork 1 ½- 2 lbs beef bones for broth 3 lbs ground beef or bison 2 lbs boneless, skinless chicken thighs 1 lb ground pork 4 boneless, skinless chicken breasts 2 pounds boneless skinless turkey breast 3 cups cooked shredded chicken 4 slices bacon (approx. ½ lb) additional “protein of choice” for occasional breakfasts (3 meals) !
* Please look at the at smoothie recipes on p 49-51 to determine which you would like to make and add to ingredients to you list accordingly. !!!
These lists reflect complete meal-planning for two people based on following the plan as created in the books. Feel free to modify it to your needs
SHOPPING LIST
WEEK 3 meal plan ingredients
LEVEL
3
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
VEGETABLES5 avocadosSpinach3 bunches green onions1 tomato2 bunch leafy greens 4 heads of cauliflower 2 red onions2 yellow bell peppers3 red bell peppers1 orange bell pepper1 yellow onion2 bunches of carrots½ c. cherry tomatoes3 shallots3-4 golden beets1 large bunch curly kale1 head red cabbage3 bulbs bok choy8 medium parsnips1 cup peas4 large zucchini or yellow squash1 cup snow peas2 cucumbers1 large head broccoli
FRUITS8 lemons4 limes1 green apple2 green tipped bananasFor Snacks: green tipped bananas, green/granny smith apples, and/or grapefruit
MEAT & SEAFOOD2 lb. bacon2 ½ lb. boneless Skinless Chicken Breast 2 dozen eggs2 lb. ground beef2 lb. ground lamb 2 lb. lean beef (such as london broil) or chicken or turkey4 - 4-6 oz. wild salmon fillets1 lb. ground beef, chicken, pork, or turkey2 lb. ground pork or turkey1 ½ - 2 lb. bones12 bone in, skin on, chicken thighs5 dozen extra-large shrimp12 clams2 mussels4 - 6 oz. cans salmon
SHOPPING LIST
WEEK 1 meal plan ingredients
LEVEL
3
These lists reflect complete meal-planning for two people based on following the plan as created in the books. Feel free to modify it to your needs
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
VEGETABLESSpinach4 large zucchini or yellow squash12 cherry tomatoes1 shallot1 large head broccoli2 red cabbages2 bunch green onions2 head cauliflower 1-2 bulbs fennelSalad greens or baby spinach2 bunches carrots2 avocados4 cucumbers3 yellow onion1 bunch celery1 package kelp flakes or nori1 head romaine lettuce1 cup frozen or canned artichoke hearts3 large tomatoes 1 spaghetti squash2 dozen brussel sprouts
FRUITS7 lemons2 limes4 green apple2 green tipped bananasFor Snacks: green tipped bananas, green/granny smith apples, and/or grapefruit
MEAT & SEAFOOD2 lb. bacon2 dozen eggs1 lb. skirt steak1 ½ lb. pork tenderloin (approx. 2 tenderloins)1 whole 4-6 lb. chicken2 lb. lemon sole (or other delicate white fish)1 ½ - 2 lb. bones4 - 6 oz. cans tuna1 lb. ground lamb, beef, or turkey1 lb. ground beef, chicken, pork, or turkey8 bone -in, skin-on chicken thighs½ lb. ground veal or beef½ lb. ground pork1 lb. lean beef (such as london broil)2 lb. bone-in pork chop
SHOPPING LIST
WEEK 2 meal plan ingredients
LEVEL
3
These lists reflect complete meal-planning for two people based on following the plan as created in the books. Feel free to modify it to your needs
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
VEGETABLES1 bunch carrots1-2 heads lettuce6 avocados2 jalapeno peppers1 jicama bulb2 yellow onions2 red bell peppers1 bunch celery2 poblano peppers6 bell peppers10 large zucchini2 medium heads of cauliflower1 head green cabbage4 1/2 cups canned or frozen artichoke hearts1 large tomato1 small eggplant1 spaghetti squash1 banana pepper1 bunch spinach12 cherry tomatoes
FRUITS5 lemons2 limes4 green tipped bananasFor Snacks: green tipped bananas, green/granny smith apples, and/or grapefruit
MEAT & SEAFOOD4 dozen eggs4 doz. medium shrimp1 ½ -2 lb. bones1 lb. ground pork or turkey1 lb. ground lamb1 lb. wild salmon fillets8 bone-in, skin-on chicken thighs1 lb. ground beef, chicken, bison, or turkey2 lb. ground beef1 lb. ground pork4 chicken leg quarters1 lb. lean beef (such as london broil)
2 lb. bacon1 lb. boneless skinless chicken breast
SHOPPING LIST
WEEK 3 meal plan ingredients
LEVEL
3
These lists reflect complete meal-planning for two people based on following the plan as created in the books. Feel free to modify it to your needs
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
DAY
0
DAY
1
DAY
2
daily success log
COMPLETE 22 DAY LOG
21SUGARDETOX
THE
DAYBUST SUGAR & CARBCRAVINGS NATURALLY
AS SEEN IN THE 21 DAY SUGAR DETOX
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
DAILY SUCCESS LOGTHE 21-DAYSUGARDETOX
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
DAY
3
DAY
4
DAY
5
DAY
6
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
DAILY SUCCESS LOGTHE 21-DAYSUGARDETOX
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
DAY
7
DAY
8
DAY
9
DAY
10
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
DAILY SUCCESS LOGTHE 21-DAYSUGARDETOX
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
DAY
11
DAY
12
DAY
13
DAY
14
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
DAILY SUCCESS LOGTHE 21-DAYSUGARDETOX
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
DAY
15
DAY
16
DAY
17
DAY
18
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
DAILY SUCCESS LOGTHE 21-DAYSUGARDETOX
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
WHAT I ATE FOR…
Breakfast
Lunch
Snack (optional)
Dinner
Notes
SLEEP TIME & QUALITYto bed last night
woke up today
excellent
good
fair
poor
EXERCISEtime
type
MOOD & ENERGY
excellent
good
fair
poor
REFLECT ON WHAT YOU LEARNED THROUGHOUT THE 21 DAY SUGAR DETOX & YOUR GOALS FOR THE FUTURE
DAY
19
DAY
20
DAY
21
DAY
22
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
After the detox
transitioning from the 21-day sugar detox to everyday life
by dIaNe saNFILIPPo
dIscLaImer
The information in this guide is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. Readers are advised to consult their own doctors or other qualified health professionals regarding the treatment of medical condi-tions. The author shall not be held liable or responsible for any misunderstanding or misuse of the information contained in this program manual or for any loss, damage, or injury caused or alleged to be caused directly or indirectly by any treatment, action, or application of any food or food source discussed in this program manual. The statements in this program manual have not been evaluated by the U.S. Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.
21daysugardetox.com • dIANe SANFILIPPo 2
AFTER THE DETOX GUIDE
transitioning from the 21-day sugar detox to everyday life
Often the last week of the 21DSD leaves you wondering how you’ll ease back into your “normal” life, or what foods you want to splurge on now that the program is over.
Before jumping off the deep-end and burying yourself in a pile of grain-free baked goods or a bottle of wine, consider the following:
+ How do you feel now that you’ve changed your food?
+ How do you think you’ll feel if you eat something you estimate is less-than-healthy for you?
+ If you think you’ll feel less-than-optimal, how long will that feeling last?
+ Will the ill-health effects of the foods you want to eat again last more than a couple of hours? More than a day? More than a week?
+ What will you be disrupting with the foods: blood sugar or digestive function?
+ Has the time and energy commitment that’s gone into avoiding the food(s) added more stress to your life than it alleviated signs and symptoms of ill health?
here’s my take on how to re-introduce foods after your detox has come to an end.
Ultimately it’s up to you to choose what and how often you’ll add certain foods back into your regularly scheduled food programming, but considering the above questions is a good idea. You’ll become a lot more MINDFUL of your choices, rather than allowing them to become defaults simply because they are habits or they represent the easy way out.
To safely and slowly add some naturally occurring sugars (like fruit) and starches back into your diet, take care to consider the portions and timing of these foods. Fruits should not be eaten alone if you have had problems with blood sugar regulation and cravings. Eat small portions of berries or half a piece of fruit if you’re not a very active person, or larger portions if you are more active. Starchy foods are best consumed on days when you are more active, and specifically in the meal following your activity. Otherwise, keep portions of starchy foods to a minimum, and don’t allow them to mo-nopolize your plate if weight maintenance is your goal. If you simply want to avoid cravings and you feel okay when you resume eating some starchy foods, then you can enjoy root vegetables, tubers like sweet potatoes, and squash more frequently.
Continue to avoid refined foods such as bread, pasta, cereal, and other products made from flour and purchased in packages—these are never healthy options.
21daysugardetox.com • dIANe SANFILIPPo 3
AFTER THE DETOX GUIDE
post-detox Food re-INtroductIoN
1. Print out the Post-Detox Food Re-Introduction Log and begin tracking any new symptoms as you reintroduce new foods. Print one log for each food you reintroduce. On day three of every introduction, make an assessment on how that food may or may not fit into your everyday eating plan.
2. Select one food to reintroduce at a time, then chart for that day and the following two days - a total of 3 days / 72 hours.
3. Using the chart, detail foods you ate each day and note any changes in the following for three days:
• Mood• Energy• Appetite• Digestive function like bloating, gas, loose stool or diarrhea• Headaches• Inflammation• Brain fog or mental clarity.
4. Assess your reactions. Your notes will be some of the best guides you have as to whether or not you are sensitive to the food you just re-introduced. Food sensitivity reactions can happen immediate-ly or can have delayed-onset for up to around 72hrs (3 days!).
Once the first food has been tested, select the next food to try and continue this way, one at a time, for three days at a time, before introducing the next new food.
NOTE: I don’t actually recommend EVER re-introducing gluten containing grains like wheat, barley, rye and oats into your diet, nor do I recommend making pasteurized dairy or unfermented soy prod-ucts any regular part of your life. These foods are shown to contribute to a myriad of health problems and, typically, tend to crowd-out much more health promoting options like vegetables, well-raised meat & eggs and healthy, naturally occurring fats in the diet.
21daysugardetox.com • dIANe SANFILIPPo 4
AFTER THE DETOX GUIDE
bed time wake time
day post-detox
°excellent
°good°fair
°poor
eNergy durINg exercIse
°excellent
°good°fair
°poor
mood & eNergy
°excellent
°good°fair
°poor
dIgestIoN
°excellent
°good°fair
°poor
skIN
°well rested °not rested
food reintroduced: the 21-day sugar detoxfood reintroduction logGrassfed Dairy
some foods to first consider reintroducing:
+ Fruit: Whole, fresh fruit can certainly have a regularly appearing role in your diet, but finding a balance and not overdoing it is important.
+ grass-fed dairy (if you were on Level 3 of the detox): Missing your yogurt? Try adding it back in and see how you do. I recommend only buying grass-fed forms of dairy to consume in your home, but you may find you can later enjoy goat cheese in an omelet while dining out from time to time with no ill effects. Or not. See how it goes for you.
+ dark chocolate: I’m talking 80-85% or higher – it’s low in sugar and a good source of antioxidants. Most folks don’t tend to overindulge in too much of it when it’s super dark. Look for an organic chocolate, preferably soy-free.
+ gluten-free grains or legumes (if you were on Level 2 or 3 of the detox): if you want to test white rice, quinoa, or maybe some black beans, they’re a good choice to add in and track.
+ A glass of wine: Now, I’m not one to vote for you to drink daily after your detox, but finding out how you feel after consuming wine again if you previously drank often is a good idea. Perhaps you don’t find it triggers cravings for you, or you don’t have any hangover effects. If that’s the case, including a glass once or twice a week again may work well for you.
post-detox Food re-INtroductIoN Log
11:30 pm
Grassfed Yogurt Blueberries, Almonds
Sauteéd green apple with butter and walnuts
Spinach salad with goatcheese, beets, salmon, avodaco, balsamic vinegar and olive oil
Caprese salad with mozarella, tomato and basil, balsamic marinated chicken breast
7:40 am
New breakout on my chin (2 pimples), skin feels itchy
Example
21daysugardetox.com • dIANe SANFILIPPo 5
AFTER THE DETOX GUIDE
food reintroduced:
bed time wake time
day post-detox
°excellent
°good°fair
°poor
eNergy durINg exercIse
°excellent
°good°fair
°poor
mood & eNergy
°excellent
°good°fair
°poor
dIgestIoN
°excellent
°good°fair
°poor
skIN
°well rested °not rested
bed time wake time
day post-detox
°excellent
°good°fair
°poor
eNergy durINg exercIse
°excellent
°good°fair
°poor
mood & eNergy
°excellent
°good°fair
°poor
dIgestIoN
°excellent
°good°fair
°poor
skIN
°well rested °not rested
bed time wake time
day post-detox
°excellent
°good°fair
°poor
eNergy durINg exercIse
°excellent
°good°fair
°poor
mood & eNergy
°excellent
°good°fair
°poor
dIgestIoN
°excellent
°good°fair
°poor
skIN
°well rested °not rested
the 21-day sugar detoxfood reintroduction log
Remember: Select one food to reintroduce at a time, then chart for that day and the following two days.
guide to: paleo foodsEat whole foods. Avoid foods that are modern, processed, and refined. Eat as close to nature as possible, and avoid foods that cause stress for the body (blood sugar, digestion, etc.). Eat nutrient-dense foods to maintain energy levels. Enjoy your food, and hold positive thoughts while you consume it.
meat, seafood & eggs vegetables
nuts & seeds
fats & oils
liquids
· Beef · Bison · Boar · Buffalo · Chicken · Duck · Eggs · Game meats
· Goat · Goose
· Lamb · Mutton · Ostrich · Pork · Quail · Rabbit · Squab · Turkey · Veal · Venison · Catfish
· Carp · Clams · Grouper · Halibut · Herring · Lobster · Mackerel · Mahi mahi · Mussels · Oysters · Salmon
· Sardines · Scallops · Shrimp · Prawns · Snails · Snapper · Sword-fish
· Trout · Tuna
· Artichokes* · Asparagus* · Arugula · Bamboo shoots
· Beets* · Bok choy · Broccoli* · Brussels sprouts*
· Cabbage* · Carrots · Cassava · Cauliflower* · Celery^ · Chard
· Collard greens^
· Cucumbers · Daikon · Dandelion greens*
· Eggplant* · Endive · Fennel* · Garlic* · Green beans · Green onions* · Jicama* · Kale^ · Kohlrabi · Leeks*
· Lettuce^ · Lotus roots · Mushrooms* · Mustard greens*
· Okra* · Onions* · Parsley · Parsnips · Peppers*^ · Purslane · Radicchio · Radishes · Rapini · Rutabagas · Seaweed
· Shallots* · Snap peas · Spinach^ · Squash · Sugar snaps · Sunchokes* · Sweet potatoes
· Taro · Tomatillos · Tomatoes · Turnip greens · Turnips · Watercress · Yams · Yuccas
INCLUDING BUT NOT LIMITED TO
INCLUDING BUT NOT LIMITED TO
INCLUDING BUT NOT LIMITED TO:INCLUDING BUT NOT LIMITED TO:
· Apples*^ · Apricots* · Avocados* · Bananas · Blackberries* · Blueberries^ · Cherries* · Cranberries · Figs*
· Grapefruit · Grapes^ · Guavas · Kiwis · Lemons · Limes · Lychees* · Mangoes* · Melons
· Nectarines*^ · Oranges · Papayas · Passionfruit · Peaches*^ · Pears* · Persimmons* · Pineapples · Plantains
· Plums* · Pome-granates
· Raspberries · Rhubarb · Star fruit · Strawberries^ · Tangerines · Watermelon*
· Anise · Annatto · Basil · Bay leaf · Caraway · Cardamom · Carob · Cayenne pepper · Celery seed · Chervil · Chicory* · Chili pepper · Chipotle powder · Chives · Cilantro · Cinnamon · Clove · Coriander
· Cumin · Curry · Dill · Fennel* · Fenugreek · Galangal · Garlic · Ginger · Horseradish* · Juniper berry · Kaffir lime leaves · Lavender · Lemongrass · Lemon verbena · Licorice · Mace · Marjoram · Mint
· Mustard · Oregano · Paprika · Parsley · Pepper, black · Peppermint · Rosemary · Saffron · Spearmint · Star anise · Tarragon · Thyme · Turmeric · Vanilla · Wasabi* · Za’atar
· Almonds · Brazil nuts · Chestnuts · Hazelnuts
· Macadamia · Pecans · Pine nuts · Pistachios*
· Pumpkin seeds · Sesame seeds · Sunflower seeds · Walnuts
· Avocado oil · Bacon fat/lard · Butter · Coconut milk · Coconut oil
· Duck fat · Ghee · Macadamia oil · Olive oil: CP · Palm oil
· Schmaltz · Sesame oil: CP · Suet · Tallow · Walnut oil
· Almond Milk, fresh · Coconut Milk · Coconut water
· Herbal tea · Mineral water · Water
GRASS-FED DAIRY: · butter, ghee,
ORGAN MEATS: · Liver, kidneys, heart, etc.
SEA VEGETABLES: · Dulse, kelp, seaweed · Herbs & spices
BONE BROTH: · Homemade, not canned or boxed
FERMENTED FOODS: · Sauerkraut, carrots, beets, high-quality yogurt, kefir, kombucha
superfoods
fruits
NOTESCP = cold-pressedBold = nightshadesItalics = goitrogenic
* = FODMAPs (p. 115)^ = buy organic
herbs & spices
PRACTICAL PALEOfrom the book
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
guide to: food qualitySeek out as much real, whole food as possible. This includes foods without health claims on the packages or, better yet, not in packages at all. Think produce and butcher counter meats and seafood. After you’ve mastered making proper food choices, it’s important to begin looking at the quality of the items. While buying the best quality is ideal in a perfect world, don’t let those “best” labels keep you from doing the best you can within your means.
seafood
produce
fats & oils
nuts & seeds
Best! wild fishBetter: wild-caughtGood: humanely harvested, non-grain-fedBaseline: farm-raised—not recommended
WILD FISH/ WILD-CAUGHT FISH“Wild fish” indicates that the fish was spawned, lived in, and was caught in the wild. “Wild-caught fish” may have been spawned or lived some part of their lives in a fish farm before being returned to the wild and eventually caught. The Monterey Bay Aquarium maintains a free list of the most sustainable seafood choices on their website.
Best! local, organic, and seasonalBetter: local and organicGood: organic or localBaseline: conventional
WHEN TO BUY ORGANIC:Buy organic as often as possible, prioritize buying the Environmental Working Group’s “The Dirty Dozen” as organic versus “The Clean Thirteen” -visit: www.ewg.org for details
PRODUCE SKUs:Starts with 9 = organic - idealStarts with 3 or 4 = conventionally grownStarts with 8 = genetically modified (GMO) or irradiated - avoid
SEE THE FATS & OILS GUIDE FOR DETAILS. Best! organic, cold-pressed, and from well-raised animal sourcesBetter: organic, cold-pressedGood: organic or conventional
KEEP NUTS & SEEDS COLD FOR FRESHNESS Best! local, organic, kept coldBetter: local, organicGood: organicBaseline: conventional
pasture-raised Animals can roam freely in their natural environment where they are able to eat nutritious grasses and other plants or bugs/grubs that are part of their natural diet. There is no specific pasture-raised certification, though certified organic meat must come from animals that have continuous access to pasture regardless of use.
cage-free“Cage-Free” means uncaged inside barns or warehouses, but they generally do not have access to the outdoors. Beak cutting is permitted. There is no third party auditing.
organicAnimals may not receive hormones/antibiotics unless in the case of illness. They consume organic feed and have outdoor access but may not use it. Animals are not necessarily grass-fed. Certification is costly and some reputable farms are forced to forego it. Compliance is verified through third party auditing.
natural“Natural” means “minimally processed,” and companies use this word deceivingly. All cuts are, by definition, minimally processed and free of flavorings and chemicals.
free-range/roamingPoultry must have access to the outdoors at least 51% of the time, and ruminants may not be in feedlots. There are no restrictions regarding what the birds can be fed. Beak cutting and forced molting through starvation are permitted. There is no third party auditing.
naturally raised“Naturally Raised,” is a USDA verified term. It generally means raised without growth-promoters or unnecessary antibiotics. It does not indicate welfare or diet.
no added hormonesIt is illegal to use hormones in raising poultry or pork; therefore, the use of this phrase on poultry or pork is a marketing ploy.
vegetarian-fed“Vegetarian Fed” implies that the animal feed is free of animal by-products but isn’t federally inspected. Chickens are not vegetarians, so this label on chicken or eggs only serves to indicate that the chickens were not eating their natural diet.
meat, eggs & dairy
sources: www.humanesociety.org, www.ewg.org, www.sustainabletable.org
beef & lambBest! 100% grass-fed and finished, pasture-raised, localBetter: grass-fed, pasture-raisedGood: organicBaseline: commercial (hormone/antibiotic-free)
porkBest! pasture-raised, localBetter: free-range, organicGood: organicBaseline: commercial
eggs & poultryBest! pasture-raised, localBetter: free range, organicGood: cage-free, organicBaseline: commercial
dairyALWAYS BUY FULL-FATBest! grass-fed, raw/unpasteurizedBetter: raw/unpasteurizedGood: grass-fedBaseline: commercial or organic —not recommended
WHAT THE LABELS ON MEAT, EGGS & DAIRY MEAN
PRACTICAL PALEOfrom the book
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
guide to: dense sources of paleo carbsRemoving grains, legumes, and refined foods from your diet doesn’t mean that carbohydrates need to all disappear! Check out this list of dense sources of carbohydrates while eating a Paleo diet. While fruits and nuts are all fairly high in carbohydrates, this list is a guide to starchy vegetables to eat. Remember, these are some of your "good carbs!"
there are carbs beyond bread EAT UP
source: nutritiondata.com
ITEMNAME
CARBS PER 100G
FIBERPER 100G
CARBSPER 1 CUP
OTHER NOTABLENUTRIENTS
Cassava (raw) 38g 2g 78g Vit C, Thiamin, Folate, Potassium, Manganese
Taro root 35g 5g 46g, sliced B6, Vitamin E, Potassium, Manganese
Plantain 31g 2g 62g, mashedVitamin A (beta carotene), Vitamin C, B6,
Magnesium, Potassium
Yam 27g 4g 37g, cubed Vit C, Vitamin B6, Manganese, Potassium
White potato 22g 1g 27g, peeled Trace Vitamin C
Sweet potato 21g 3g 58g, mashedVit A (beta carotene), Vit C, B6, Potassium,
Manganese, Magnesium, Iron, Vitamin E
Parsnips 17g 4g 27g, sliced Vitamin C, Manganese
Lotus root 16g 3g 19g, slicedVitamin C, B6, Potassium, Copper,
Manganese
Winter squash 15g 4g 30g, cubed Vitamin C, Thiamin, B6
Onion 10g 1g 21g, chopped Vitamin C, Potassium
Beets 10g 2g 17g, sliced Folate, Manganese
Carrots 10g 3g 13g, chopped Vitamin A (beta carotene), Vitamin K1
Butternut squash 10g - 22g Vitamin A (beta carotene), Vitamin C
Rutabaga 9g 2g 21g, mashed Vitamin C, Potassium, Manganese,
Jicama (raw) 9g 5g 12g, sliced Vitamin C
Kohlrabi 7g 1g 11g, sliced Vit C, B6, Potassium, Copper, Manganese
Spaghetti squash 6g 1g 9g Trace
Turnips 5g 2g 12g, mashedVitamin C, Potassium, Calcium, B6, Folate,
Manganese
Pumpkin 5g 1g 12g, mashed Vitamin C, Vitamin E, Potassium
PRACTICAL PALEOfrom the book
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
guide to: fats & oilsCleaning up your diet by using the right fats and oils is essential to improving your health from the inside out. Changing the fats and oils you use at home is the first step toward creating dishes from nutrient-dense, whole foods based on what you have on hand. Avoid overly processed and refined forms of fats and oils. Opt for organic whenever possible. Refer to the “Guide to Cooking Fats” for more details.
ditch these: UNHEALTHY, MAN-MADE FATS & REFINED SEED OILS ARE NOT RECOMMENDED
Hydrogenated or partially hydrogenated oils, as well as manmade trans-fats or “buttery spreads” like Earth Balance, Benecol, and I Can’t Believe It’s Not Butter are not healthy. These oils are highly processed and oxidize easily via one or more of the following: light, air, or heat.
· Margarine/buttery spreads · Canola oil (also known as rapeseed oil) · Corn oil · Vegetable oil · Soybean oil · Grapeseed oil · Sunflower oil · Safflower oil · Rice bran oil · Shortening made from one or more of the above-listed “ditch” oils
saturated: FOR HOT USES
BUY ORGANIC, UNREFINED FORMS
· Coconut oil · Palm oil
IDEALLY FROM PASTURE-RAISED, GRASS-FED, ORGANIC SOURCES
· Butter · Ghee, clarified butter · Lard, bacon grease (pork fat) · Tallow (beef fat) · Duck fat · Schmaltz (chicken fat) · Lamb fat · Full-fat dairy · Eggs, meat, and seafood
BUY ORGANIC, EXTRA-VIRGIN, AND COLD-PRESSED FORMS
· Olive oil · Sesame oil · Macadamia nut oil · Walnut oil · Avocado oil · Nuts & seeds (including nut & seed butters) · Flaxseed oil**
NOTE: Unsaturated fats (typically liquid at 68 degrees room temperature) are easily damaged/oxidized when heat is applied to them. Do not consume damaged fats.
**Cold-pressed flaxseed oil is okay for occasional use but supplementing with it or doses of 1-2 tablespoons per day is not recommended as overall PUFA (polyunsaturated fatty acid) intake should remain minimal.
unsaturated: FOR COLD USES
eat these: HEALTHY, NATURALLY OCCURRING, MINIMALLY PROCESSED FATS
PRACTICAL PALEOfrom the book
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
guide to: cooking fatsChoose fats and oils based on: 1. How they’re made—choose naturally occurring, minimally processed options first; 2. Their fatty acid composition—the more saturated they are, the more stable/less likely to be damaged or oxidized; 3. Smoke point—this tells you how hot is too hot before you will damage the fats, though it should be considered a secondary factor to fatty acid profile.
culinary whizzes, listen up: COOK WITH GOOD FATS!
* While not recommended for cooking, cold-pressed nut and seed oils that are stored in the refrigerator may be used to finish recipes or after cooking is completed—for flavor purposes.
** While the fatty acid profile of these oils may seem appropriate at first glance, the processing method by which they are made negates their healthfulness—they are not recommended for consumption, neither hot nor cold.
SFA - saturated fatty acid MUFA - monounsaturated fatty acid PUFA - polyunsaturated fatty acid
ITEM NAME % SFA %MUFA % PUFASMOKE POINT
UNREFINED/REFINED
Coconut oil 86 6 2 350/450
Butter/ghee 63 26 .03 300/480
Cocoa butter 60 35 5 370
Tallow/suet (beef fat) 55 34 .03 400
Palm oil 54 42 .10 455
Lard/bacon fat (pork fat) 39 45 11 375
Duck fat 37 50 13 375
Avocado oil* 20 70 10 520
Macadamia nut oil* 16 80 4 410
Olive oil* 14 73 11 375
Peanut oil** 17 46 32 320/450
Rice Bran Oil** 25 38 37 415
Safflower oil** 8 76 13 225/510
Sesame seed oil* 14 40 46 450
Canola oil** 8 64 28 400
Sunflower oil** 10 45 40 225/440
Vegetable shortening** 34 11 52 330
Corn oil 15 30 55 445
Soybean oil 16 23 58 495
Walnut oil* 14 19 67 400
Grapeseed oil 12 17 71 420
best bets - recommended for high-heat cooking THE MOST STABLE FATS
not recommended for cooking VERY UNSTABLE FATS
okay - for very low-heat cooking MODERATELY STABLE FATS
PRACTICAL PALEOfrom the book
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
guide to: sweetenersHow many of these sweeteners do you use or find in your favorite packaged foods? Perhaps it’s time for a change! Artificial sweeteners are never recommended, while the limited use of selected, more naturally derived options can be okay for treats and special occasions. Sweeteners should not be considered “food” or nourishment.
natural USE SPARINGLY
natural BUT NOT RECOMMENDED artificial NEVER CONSUME
PREFERRED CHOICES ARE IN BOLD. USE ORGANIC FORMS WHENEVER POSSIBLE
· Brown sugar · Dates (whole) · Date sugar · Date syrup · Cane sugar · Raw sugar · Turbinado
· Cane juice · Cane juice crystals · Coconut nectar · Coconut sugar/crystals · Fruit juice (real, fresh) · Fruit juice concentrate · Honey (raw)
· Maple syrup (grade b) · Molasses · Palm sugar · Stevia (green leaf or extract)
· Agave · Agave nectar · Barley malt · Beet sugar · Brown rice syrup · Buttered syrup · Caramel · Carob syrup · Corn syrup · Corn syrup solids · Demerara sugar · Dextran · Dextrose · Diastatic malt
· Diastase · Ethyl maltol · Fructose · Glucose / glucose solids · Golden sugar · Golden syrup · Grape sugar · High fructose corn syrup · Invert sugar · Lactose · Levulose · Light brown sugar · Maltitol · Malt syrup
· Maltodextrin · Maltose · Mannitol · Muscovado · Refiner's syrup · Sorbitol · Sorghum syrup · Sucrose · Treacle · Yellow sugar · Xylitol (or other sugar alcohols, typically they end in “-ose”)
· Acesulfame K (Sweet One)
· Aspartame (Equal, Nutra-Sweet)
· Saccharin (Sweet’N Low) · Stevia: white/bleached (Truvia, Sun Crystals)
· Sucralose (Splenda) · Tagatose
sugar is sugar BUT NOT REALLY
IT DOES MAKE A DIFFERENCE WHICH SWEETENERS YOU SELECT, CONTRARY TO POPULAR BELIEF AND THE MAINSTREAM MEDIA. WHILE ALL CALORIC SWEETENERS HAVE THE SAME NUMBER OF CALORIES (16 PER TEASPOON), EVALUATING THEIR PLACE IN YOUR DIET MAY BE DONE BY CONSIDERING A FEW FACTORS.
HOW IT’S MADEThe more highly refined a sweetener is, the worse it is for your body. For example, high fructose corn syrup (HFCS) and artificial sweeteners are all very modern, factory-made products. Honey, maple syrup, green leaf stevia (dried leaves made into powder), and molasses are all much less processed and have been made for hundreds of years. In the case of honey, almost no processing is necessary. As a result, I vote for raw, organic, local honey as the ideal natural sweetener.
WHERE IT’S USEDThis is a reality check. When you read the ingredients in packaged, processed foods, it becomes obvious how most of them use highly-refined, low-quality sweeteners. Food manufacturers often even hide sugar in foods that you didn’t think were sweets! Many foods that have been made low or non-fat have added sweeteners or artificial sweeteners—avoid these products!
HOW YOUR BODY PROCESSES ITHere’s where the HFCS commercials really get things wrong: your body actually does not metabolize all sugar the same way.
Interestingly enough, sweeteners like HFCS and agave nectar were viewed as better options for diabetics for quite some time since the high fructose content of both requires processing by the liver before the sugar hits your blood stream. This yielded a seemingly favorable result on blood sugar levels after consuming said sweeteners. However, it’s now understood that isolated fructose metabolism is a complicated issue and that taxing the liver excessively with such sweeteners can be quite harmful to our health.
Fructose is the primary sugar in all fruit. When eating whole fruit, the micronutrients and fiber content of the fruit actually support proper metabolism and assimilation of the fruit sugar. Whole foods for the win!
PRACTICAL PALEOfrom the book
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
^ Cut me out and take me with you“**According to celiac.com, all distilled alcohols are gluten-free but for someone with overt Celiac Disease, avoiding alcohols made from wheat, barley, and rye is still recommended.
guide to: gluten
· Abdominal bloating · Fatigue · Skin problems or rashes · Diarrhea or constipation · Irritable, moody · Change in energy levels · Unexpected weight loss, mouth ulcers, depression, and even Crohn’s disease are all more severe gluten allergy symptoms that you may experience.
· Consult with your nutritionist or physician if you experience symptoms of a gluten exposure that result in prolonged discomfort.
signs of gluten exposure
· Ales · Barley · Barley malt/extract
· Beer & lagers · Bran · Breading · Broth · Brown rice syrup · Bulgur · Candy coating
· Communion “wafers”
· Couscous · Croutons · Durum · Einkorn · Emmer · Farina · Farro · Gloss & balms · Graham flour
· Herbal blends · Imitation · Imitation seafood · Kamut · Lipstick · Luncheon meats · Malt · Makeup · Marinades · Matzo flour/meal · Meat/sausages
· Medications · Orzo · Panko · Pasta · Play dough · Roux · Rye · Sauces · Seitan · Self-basting poultry
· Semolina · Soup base · Soy sauce · Spelt · Spice blends · Stuffing · Supplements · Thickeners · Triticale · Udon · Vinegar (malt only)
· Vital wheat gluten
· Vitamins · Wafers · Wheat · Wheat bran · Wheat germ · Wheat starch
· Amaranth · Arrowroot · Buckwheat · Corn · Flax
· Millet · Montina™ · Nut flour · Bean flour · Potato flour
· Potato starch · Quinoa · Rice · Rice bran · Sago
· Seed flour · Sorghum · Soy (soya) · Tapioca · Teff
sources of gluten or items that may contain hidden gluten
What is it? Gluten is a protein found in wheat, rye oats, and barley. Gluten is the composite of a prolamin and a glutelin, which exist, conjoined with starch, in the endosperm of various grass-related grains. Gliadin, a water-soluble, and glutenin, a water-insoluble, (the prolamin and glutelin from wheat) compose about 80% of the protein contained in wheat seed. Being insoluble in water, they can be purified by washing away the associated starch. Worldwide, gluten is a source of protein, both in foods prepared directly from sources containing it, and as an additive to foods otherwise low in protein.
*Nearly all processed foods and grains carry some risk of cross-contamination. For the safest approach to a gluten-free diet, eat only whole, unprocessed foods.
I have a severe allergy and have to follow a STRICT gluten-free diet.
I may become very ill if I eat food containing flours or grains of wheat, rye, barley, or oats.
Does this food contain flour or grains of wheat, barley rye, or oats? If you or the chef/kitchen staff are uncertain about what the food contains, please tell me.
I CAN eat food containing rice, maize, potatoes, vegetables, fruit, eggs, cheese, milk, meat, and fish as long as they are NOT cooked with wheat flour, batter, breadcrumbs, or sauce containing any of those ingredients.
Thank you for your help!
For more gluten-guides, visit: www.celiactravel.com
most common sources of hidden gluten
Alcohol: Beer, malt beverages, grain alcohols
Cosmetics: Check ingredients on makeup, shampoo, and other personal care items
Dressings: Thickened with flour or other additives
Fried foods: Cross contamination with breaded items in fryers
Vinegar: Malt varieties
Medications, vitamins, and supplements: ask the pharmacist and read the labels closely
Processed / packaged foods: Additives often contain gluten
Sauces, soups, and stews: Thickened with flour
Soy, Teriyaki, and Hoisin sauces: Fermented with wheat
for more information on gluten
· celiac.com · celiac.org · celiaccentral.org
· celiaclife.com · celiactravel.com · celiacsolution.com
· elanaspantry.com · glutenfreegirl.com · surefoodsliving.com
These sites are not necessarily "Paleo" but will give ample information for those who need to be 100% strictly gluten-free
i am allergic to gluten
· Brandy · Bourbon · Cognac · Gin · Grappa · Rum · Sake · Scotch · Sherry · Tequila
· Vermouth · Vodka · Whiskey · Wine · Champagne · Mead · Hard cider · Gluten-free beers
gluten-free booze**
gluten-free* (but still not recommended)
PRACTICAL PALEOfrom the book
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
guide to: stocking a paleo pantryFresh is best. Shopping the perimeter of the grocery store is ideal for the bulk of your foods, but you will want to add spices and some pantry items to your arsenal to cook up some tasty dishes and have some stand-by foods on-hand. Some of these foods are sold in cold sections of the store and need to be kept cold despite being packaged items.
herbs & spices
nuts, seeds & dried fruit
add your own!
SOME HERBS CAN BE FOUND IN BOTH FRESH AND DRIED FORMS.INCLUDING BUT NOT LIMITED TO
MAYBE YOU HAVE FAVORITE ITEMS NOT LISTED ABOVE THAT YOU KNOW ARE PALEO-FRIENDLY; WRITE THEM IN TO USE THIS AS A SHOPPING LIST
INCLUDING BUT NOT LIMITED TO
SEE THE FATS & OILSGUIDE FOR DETAILS
FOR OCCASIONAL USE
· Anise · Annatto · Basil · Bay leaf · Caraway · Cardamom · Cayenne · Celery seed · Chervil · Chicory* · Chili powder · Chipotle · Chives · Cilantro · Cinnamon
· Clove · Coriander · Cumin · Curry · Dill · Fennel · Fenugreek · Galangal · Garlic · Ginger · Horseradish · Juniper berry · Kaffir lime leaves · Lavender · Lemongrass
· Lemon verbena · Licorice · Mace · Marjoram · Mint · Mustard · Nutmeg · Onion powder* · Oregano · Paprika · Parsley · Pepper, black · Peppercorns, whole black
· Peppermint
· Pumpkin pie spice · Rosemary · Saffron · Sage · Sea salt · Spearmint · Star anise · Tarragon · Thyme · Turmeric · Vanilla · Wasabi · Za’atar
· Almonds · Almond butter · Almond flour · Banana chips (check ingredients)
· Brazil nuts · Chestnuts · Coconut butter*
· Coconut*: shredded, flakes
· Dates · Dried apples* · Dried apricots* · Dried blueberries
· Dried cranberries
· Dried currants · Dried figs* · Dried mango* · Dried pineapple · Dried raspberries
· Hazelnuts · Macadamia nuts · Pecans
· Pine nuts · Pistachios* · Pumpkin seeds · Sesame seeds · Sunflower seeds · Walnuts
· Anchovy paste · Applesauce* · Capers · Coconut milk* · Coconut water/Juice*
· Fish roe · Herring - wild · Olives · Oysters · Pickles · Pumpkin
· Salmon - wild · Sardines - wild · Sun-dried tomatoes
· Sweet potato · Tahini
· Tomato paste · Tomato sauce · Tuna - wild
· Green tea · Herbal tea · Mineral water · White tea · Organic coffee
· Avocado oil: CP · Bacon fat · Ghee · Coconut oil · Macadamia oil: CP · Extra-virgin olive oil · Palm oil · Palm shortening · Sesame oil: CP · Walnut oil: CP
· Carob powder · Cocoa powder · Honey · Maple syrup · Molasses · Dark chocolate
canned & jarred
sauces
beverages
fats & oils
treats & sweets
NOTES CP = cold-pressedbold = nightshadesitalics = goitrogenic* = FODMAPs (p.115)
Buy as many of your pantry items as possible in organic form.
· Coconut aminos* (soy-replacement)
· Fish sauce (Red Boat brand)
· Hot sauce (gluten-free) · Mustard (gluten-free) · Vinegars: apple cider*, red wine, distilled, rice and balsamic (avoid malt vinegar)
PRACTICAL PALEOfrom the book
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
THE21DAYSUGARDETOX