T R I N I T Y

DIET MAKEOVER SURVIVAL GUIDE

The Diet Makeover (DM) lasts for just 2 weeks and involves removing the following “problem foods” from your diet:

What is the Diet Makeover?

Wheat

Dairy Sugar

Alcohol

Now, this might seem excessive, but it really is important if you’re serious about getting head-turning results for three key reasons:

Firstly cutting out these foods will really help curb your cravings. A lot of people find themselves hooked on sugar, bread and alcohol without even realising it - some boardering on an addiction. None of these foods will help you get the results you want so learning to manage your cravings is fundamental to your success.

REASON #1: CRAVINGS

REASON #2: FEEL AMAZING

Secondly, by not eating these foods you will be forced to eat more healthy single-ingredient foods.

These unprocessed foods are part of our natural diet - the diet our caveman ancestors used to eat thousands of years ago - and therefore they help your body function at it’s best.

This will mean you’ll be feeling better and more energised and more likely to stick to your diet and work harder in your workouts too.

The final reason is probably the most significant - cutting out these foods helps you burn more fat for a number of reasons:

REASON #3: BURN MORE FAT

Firstly, many adults are intolerant to wheat and dairy (at least to a degree) and this means that the body has a hard time digesting and processing them, which can stop your body functioning properly and put the brakes on your fat loss.

Wheat is also an issue as it’s very easy to overconsume. Anyone can easily much through a couple slices of toast with their favourite jam, peanut butter, honey or nutella on it, and that’s over 500 calories as a little “snack”, and it doesn’t fill you up for more than 30 minutes.

Dairy is also a big problem if your aim is to lose weight and tone up. Milk is quite literally designed to turn an 80lb baby calf into a gigantic 1500lb cow in just a couple of years, so unless your plan is to grow into a gigantic woman as fast as possible, dairy is going to be something you’ll want to avoid from now on.

Similarly, consuming too much sugar can ruin your chances of getting a lean and toned figure. Sugar is very easy to over-eat as it’s basically “empty calories” with very little nutrients. Sugar also spikes a hormone called insulin and when this happens fat loss stops, so limiting sugar consumption is essential if you want to shrink your waist and tone up.

Finally there’s alcohol. Like sugar, alcohol is effectively “empty calories”. That means it’s easy to consume 500-1000 calories of alcohol without even noticing. Can you imagine eating 1000 calories of potatoes in one sitting (that’s like four large jacket potatoes)? You probably couldn’t do it! But many drink 1000 calories of alcohol every week (less than 2 bottles of wine) and wonder why they gain weight! In addition to this, alcohol consumption has also been found to make people eat more junk food, have poor quality sleep and eat more the next day too.

None of these things are going to help you get that dream body so it’s best to keep them to a minimum starting now!

Bread

Foods You Should Avoid

Wheat:

Wraps Pitta

Bagels Pasta Pastries

Cake Biscuits Cereal

Noodles

Milk

Breaded foods

Pizza

Yogurt

Baked goods

Live yogurt

Greek yogurt Cheese Cream

Dairy:

Cane sugar

Maltodextrin

Custard

Palm sugar

High fructose corn syrup

Coffee with milk (Lattes, Cappuccino,

Flat white etc...)

Maltose

Corn syrup

Ice cream

Sugar:

Fructose Palm sugar Fructose syrup

Fruit juice concentrates

Sucrose Dextrose

Cake

Fruit juice

Ice cream

Biscuits

Packaged smoothies

Milkshakes

Cookies

Fizzy drinks

Packaged granola

Chinese food

Many sauces (e.g. ketchup,

BBQ)

Maple syrup

Milk chocolate Sweets

Alcohol:

Wine Beer

Cocktails

Spirits

Foods You CanEat

Carbohydrates:

White potatoes

Rice cakes

Sweet potatoes

Oats

White basmati rice

Quinoa

Proteins:

Beef

Eggs

Chicken

White fish

Turkey

Mackerel

Lentils All vegetables All fruit

Salmon Tuna Tofu

Fats:

Extra Virgin Coconut Oil

Extra Virgin Olive Oil

Avocado Oil

Quorn Whey Protein Isolate 90/97

Flaxseed Chia seeds Avocado

Drinks:

Unsweetened almond milk

Unsweetened coconut milk

Green Tea

Black Coffee Water Sparkling Water

85%+ Dark Chocolate

Nut Butters Coconut Milk

Recommended Recipes

To help you get underway with the Diet Makeover and making better food choices, we’ve provided you with a few of our favourite DM-friendly recipes to get you started:

Low-Carb Calzone Omelette

Breakfasts

Our Ultimate Double-Chocolate Proats (Protein Oats)

One-Pan Paleo Breakfast Fry-Up

American-Style Bacon & Syrup Pancakes

Smoked Mackerel Kedgeree

Main Meals

Quick Tasty Thai Red Curry

Salmon & Coconut Cutting Curry Recipe

Muscle-Building Chilli Con Carne Recipe

Muscle Building Mexican Chicken Recipe

Blackened Salmon Fillets

King Prawn Pad Thai Zoodles

Spicy Sweet Potato Curry with Chicken & Coconut

Healthy Fish and Chips Recipe

Speedy Spicy Sweet Potato Mash Recipe

Spicy Sweet Potato Fries

Sides

Tasty Lemon and Cinnamon Recovery Rice

Healthy Homemade Oven Chips

Fig and Lentil ‘Colour Blast’ Salad

Our Favourite Creamy Coconut Kale Recipe

Treats & Snacks

Beltsander Brownie: The Easiest Protein Brownie Recipe

Homemade Cookie Dough Protein Ice Cream

3 Ingredient Protein Pancakes

Chocolate Chip Cookie Dough Protein Bars

Chocolate & Pistachio Protein Cookies

Portion ControlWhilst you don’t need to track calories whilst on the Diet Makeover, it is still important you eat healthy balanced meals so that you don’t miss out any critical food groups.

Aim for the following in every meal (the protein and veg is especially important)

2 cupped handful of carbs

1 palm-sized portion of protein

2 thumb-sized portion of fats

(roughly 1 tablespoon)

2 fist-sized portions of colourful vegetables

Reintroducing Diet Makeover Foods

Once the diet makeover is over, we don’t recommend you just start eating wheat, dairy, alcohol and sugar again - unless you want to blow up, that is!

Here’s what we recommend you do so you can identify if any of the foods cause your body serious problems.

Try reintroducing the “banned” foods one by one, one day at a time and in small quantities:

.

.

Anything without side-effects (e.g. boating, tiredness, digestive problems) – eat 20% of the time maximum

Anything with negative side-effects avoid as much as possible

Just remember - the more you eat of non-“Diet Makeover” foods the worse your results.