your guide to a 28 day - yoli, llc. · 2021. 1. 27. · the yoli better body system was...

YOUR GUIDE TO A28 DAY

TRANSFORMATION

A T Y O L I , W E W A N T Y O U T O L I V E , G R O W , A N D T R A N S F O R M .

The Yoli Better Body System was specifically developed for

those who want to take charge of their health. Whether your

goal is to lose weight, build lean muscle, tone and shape your

body, have more energy throughout the day, or simply optimize

your health, the Yoli Better Body System is designed for YOU.

That’s why we’ve researched and meticulously formulated the

finest products available in the market, that all work together

synergistically, and put them into your Transformation Kit. Along

with this eating guide that is designed to be a lifestyle, and not

a life sentence, it’s the perfect 1-2 punch to help you create the

body you’ve always wanted. We wish you the best of health

on your journey to an all new YOU!

1

T A B L E O F C O N T E N T S

4-7 WELCOME TO YOUR 28-DAY TRANSFORMATION

8-13 WHY THE BBS?

14-19 THE BET TER BODY SYSTEM: WHAT TO EXPECT

20-21 BBS FOOD RECOMMENDATIONS

22-37 28-DAY JOURNAL

38-41 SET GOALS FOR SUCCESS

42-45 MEAL PREP AND RECIPES

46-47 AFTER YOUR TRANSFORMATION KIT

48-53 FAQS & ADVANCED TIPS

2 Y O L I B E T T E R B O D Y S Y S T E M 3

28DAYSF YOU’RE READING THIS, you’re ready to take control of your life

and get started on your journey toward optimal health. We know that you can do it. You’ve already taken the most important step by committing to your transformation. Luckily, you don’t have to do it alone. We’re here to help!

Over this next month, we will work as a team to transform your life and health. With the right roadmap to follow, no matter your starting point, you can succeed. Over these next 28 days, we’ll teach you how to live a healthier lifestyle, as well as give you the knowledge to understand how your body is being affected by each step you take.

With each new healthy decision you make, you will gain more confidence, knowing that you are doing this for you and your future. We are here to ensure that you understand what to do, and why to do it. We will be here to support you through stumbling blocks, help you succeed, and celebrate your victories.

We’ve designed the Transformation Kit (T-Kit for short) to be a jump start to your transformation. We’ve created proprietary blends, delicious products, and an easy-to-follow, science-based meal plan that will allow you to transform your health, and achieve your goals. We’ve put the best

I

ingredients together to ensure that you’re fueling your body with everything it needs to thrive. Remember, we’re looking for a lifestyle change, not a diet.

We don’t believe in fad diets. We believe that in order to fully transform your health, you need to transform your lifestyle. That’s why we’ve created the Better Body System (also known as the BBS). The BBS allows you to still enjoy the food you love, while also helping you do it in a healthier way. It combines dietary principles, such as carb cycling and keto, to bring you a program that is designed to achieve your desired health, performance, or weight goals. Like many before you, you’ll discover that the BBS is a lifestyle, not a life sentence.

Throughout this guide, we’ll be talking about our products and meal plan, what to expect during your 28 days, as well as some helpful pro-tips to keep in mind as you transform your life. Remember, this isn’t a quick fix solution. We’re talking about changing your life! It’s not going to be easy, but it will definitely be worth it.

We believe that in order to fully transform your health, you need to transform your lifestyle.

WE LCOME TO YO U R 28‑DAYTR A N S FO RM ATIO N!


G E T PRE PA RE D!

S T E P 1 Read the complete BBS Meal Plan.

S T E P 2 Buy the food you will be using and do your best to hide or get rid of unapproved foods.

S T E P 3 Have meals planned out and prepared ahead of time.

S T E P 4 Choose a good day to start your program. You don’t have to start on a Monday.

S T E P 5 Take your starting weight and measurements, as well as a “before” photo. Write out any goals you have in the goal section of this plan.

S T E P 6 Have a positive mindset surrounding this program. You owe it to yourself and your health to transform your lifestyle into one that will best support you.

S T E P 7 Visit yoli.com/bbs for daily videos, educational tips and tricks, and a full support plan to help you throughout your 28-day journey.

11

TO FULLY prepare yourself for your journey to a healthier lifestyle, we recommend the following:

ONGRATULATIONS

ON YOUR DECISION

TO BE THE BEST YOU

POSSIBLE. We look forward

to embarking on this journey

with you and wish you great

success! Just remember—don’t

give up. Your transformation

and better self are waiting.

Don’t let them down!

C

7 6 Y O L I B E T T E R B O D Y S Y S T E M

E A S YThe Yoli Better Body System is unique, comprehensive, and brings the best of modern science into one system. The BBS includes the best parts of some popular techniques you might have heard of, like carb cycling and keto. While we do include some of the best features of each of these concepts, the great thing about the BBS is that it’s easy, enjoyable, and sustainable.

E N J O Y A B L EThere is a lot of information floating around on calorie restriction and ketogenic diets. What always seems to be missing, and what Yoli addresses, is the fundamental explanation of why incorporating certain parts of these concepts is so powerful. We will provide you the best of what has been proven to work in today’s world of health science, and will be addressing foundational health principles through Yoli’s cutting edge supplements. We also provide simple advanced techniques to take it to the next level. In this section, we will break down the science of our meal plan and show you how to follow the BBS in a way that is best for your body.

S U S T A I N A B L EWhile a strict ketogenic diet was once very popular, many people began to experience the negative effects of long-term carb restriction. In comparison, the BBS is based on a Higher-Carb, Low-Carb cycle. This is exactly what it sounds like. Some days you consume little to no carbs (Orange Days), followed by a more usual eating day with complex carbs, fruits, and vegetables (Blue Days). This cycle is similar to the kind of eating pattern our foraging and hunting ancestors would have followed as a natural consequence of their lifestyles. Consequently, studies show that this kind of cycle has many great benefits for health and vitality.

WH Y THE B B S?

6

B E F O R E A F T E R



Use your 28-Day Transformation Guide to kick start your journey toward your desired goals!

BECKY /Lost 84 pounds and 60 inches.

RHONDA /Lost 80 pounds, and went from size 18/20 to size 2/4.

JEFF /Lost 33 pounds.

9 8 Y O L I B E T T E R B O D Y S Y S T E M

LOW

HIGHTHE B E T TE R B O DY S YS TEM ME A L PL A NLOW C A R B/H I G H E R C A R B DAY C YC L E

LE T ’ S TALK ABOUT THE DIFFERENCES IN THESE

C YCLES: L O W C A R B D A Y S / O ran ge Day s 1 , 2 , 4 , 6

ORANGE DAYS are designed to mimic the times when food was scarce. As a result, our incredible bodies make physiological adaptations that allow us to survive for longer amounts of time without food. One such adaptation is the ability to form our own ketones naturally and burn fat as fuel. After practicing the BBS, your body will easily switch over to burning fat to keep your energy levels stable.

H I G H E R C A R B D A Y S / B lue Day s 3 , 5 , 7

The BLUE DAY phase of this program is critical. During prolonged periods of limited food, our bodies will start to remove energy from body processes it deems not critical for immediate survival. This includes slowing functions such as metabolism.

By strategically consuming carbohydrates, you signal to your body that you are not starving and these negative effects can be avoided. Blue Days kick start the thyroid, and essentially prevent the common problems people experience during prolonged fasting or ketosis.

This is why we’ve cycled our program into Blue Days and Orange Days. They’re designed to mimic the fast and famine cycle so your body will rely on stored fat for energy, rather than food.

1 0 Y O L I B E T T E R B O D Y S Y S T E M 11

n Y E SYES is a delicious, high-quality whey protein shake that can help you lose weight, satisfy your appetite, and build lean muscle. YES features PuraWhey™, our biologically active, minimally-processed, whey protein concentrate, sourced from grass-fed cows. YES also contains LeanImmune™, a blend of antioxidant-rich macronutrients from fruits and vegetables, plus the probiotic bacillus-coagulans, to promote gut health.

n P A S S I O N O R T H E R M O B U R NSeize your day with delicious-tasting Passion or Thermo Burn. Both feature our proprietary formulation, Thermo-G™, which delivers the energy you need to live your best life, no compromise required! We use carefully selected ingredients to stimulate metabolic activity, promote stamina, and support healthy cognitive function. And with no sugar and natural caffeine from green tea, it’s a great way to fuel your body with clean energy all day long, without the crash.

— O R —

n T R U T H O R F U NIf you’ve chosen a caffeine-free alternative, Truth or Fun have been included in your kit. Truth is a powerful antioxidant support drink, while Fun is Yoli’s exclusive sports hydration recovery drink with branched chain amino acids, electrolytes, minerals, and a serving of Alkalete. Take a look at your lifestyle to determine which would help support you best.

n A L K A L E T E ®Alkalete is a patented time release formula designed to support healthy body pH. Our diet puts an added acidic load on the body. Alkalete will help keep you balanced as you adjust your diet to support weight loss. Alkalete is also the perfect way to enhance your overall health and fitness goals. When you alkalize your body, you have more energy and feel better on every level.

n P U R EWhen adding a lot of protein to your diet that your body isn’t used to having, it can be hard for it to break down. It is now clear that the environment of our gut as well as the trillions of bacteria that live there have an impact on almost every aspect of our health. Pure contains a scientifically proven strain of probiotics (GanedenBG30™) designed to penetrate the acidity of your stomach, fortify your digestive system, and support your microbiome with a blend of fiber, enzymes, and nutrients, that also promotes a healthy balance of bacteria in your gut. Pure also may help support protein utilization.

n R E S O L V EWillpower in a bottle. Resolve contains PhytoFiber™, a proprietary blend of powerful plant-based ingredients including glucomannan, apple cider vinegar powder, apple fiber, and more, to promote a feeling of fullness and support weight management. It’s an ideal way to feel satisfied while you work toward your physical transformation.

YO U R TR A N S FO RM ATIO N KIT

*These statements have not been evaluated by the Food and Drug Administration.This product is not intended to diagnose, treat, cure, or prevent any disease.

BENJAMIN / Lost 35 pounds

and maintained a healthier lifestyle

for over a year!



OW THAT WE’VE TALKED ABOUT why you should follow the Better Body System’s Meal Plan, let’s talk about some of the

day-to-day. Because we’re following a pattern similar to carb-cycling, you will be switching between a high-protein/low-carb day, also known as the Orange Day, and a high-protein/higher-carb day, the Blue Day. Let’s look at each of these days individually, then we’ll talk about your schedule.

O R A N G E D A Y S : L O W C A R B D A Y S

ORANGE DAYS are designed to do the following:

n Deplete carbohydrates in the bloodstream.

n Allow fat burning without sacrificing muscle.

n Help support blood sugar and insulin levels.

Many people have a sluggish metabolism. Our bodies have forgotten how to burn fat as a fuel source, and have started to only burn the calories we eat. So, on days 1-2 each week, we are forcing your body into a fat-burning mode by eating minimal carbohydrates and reducing the level of sugars (glycogen) stored in the blood, liver, and muscles. When your body kicks into fat-burning mode and starts burning fat the way it is supposed to, you will feel great! You will also notice fewer ups and downs in your energy levels because your blood sugar is regulating itself.

Orange Days give your body no choice but to burn fat as its primary fuel source without losing muscle tissue. The Orange Days help assist in building and maintaining lean muscle tissue, which will give you a higher resting metabolic rate, one of your most important assets in burning fat.

B L U E D A Y S : H I G H E R C A R B D A Y S

BLUE DAYS are designed to do the following:

n Balance your body’s energy.

n Reset the way your body burns both carbs and fats.

n Provide your diet with more variety and nutrition.

On Blue Days, you get to add complex carbs back into your program in addition to vegetables and fruits. Be sure to choose a meal that is healthy and enjoyable and contains complex carbohydrates. The goal of this meal plan is to burn the stored fat in your body, not outside sugars, calories, and carbs. Even though we’re incorporating carbohydrates into your Blue Day, it’s important to not go overboard. Remember, consistency is the key!

Be sure to not skip your mid-afternoon Protein Snack. You need to keep your metabolism burning for great results. Keep in mind the carbohydrates that are in your system when you go to bed will more than likely be stored as fat. Protein, however, is very difficult for the body to convert to fat. The body will use protein to repair and regenerate muscle tissue and other cells in your body, leaving nothing to store. A general rule is to eat your complex carbohydrates early in the day, so your body has the chance to use them for energy. Then, stick to protein later in the day.

P R O T I P

WHEN YOU’RE GROCERY SHOPPING, we encourage you to pick

options that don’t have added sugars, chemicals or preservatives,

as well as foods that are organic and minimally processed.

THE B E T TE R B O DY S YS TEM

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14 Y O L I B E T T E R B O D Y S Y S T E M 1 5

O R A N G E D A Y S B L U E D A Y SHere is what your ORANGE DAY SCHEDULE will look l ike: Here is what your BLUE DAY SCHEDULE will look l ike:

WAKE UP 1 Passion2 Alkalete

30 MINUTES LATER 1 YES

MID‑MORNING Protein1 Healthy Fat Optional Free Veggie

LUNCH Protein1 Healthy Fat Optional Free Veggie

MID‑ AFTERNOON

Protein1 Healthy Fat

Optional Free Veggie1 Passion

DINNER 1 YES

BEDTIME 2 Alkalete2 Pure

WAKE UP1 Passion2 Alkalete2 Resolve

30 MINUTES LATER 1 YES

MID‑MORNING Protein1 Healthy FatAny VeggieFruit

LUNCHProteinOptional Healthy Fat1 Complex Carb

Any Veggie2 Resolve

MID‑ AFTERNOON

ProteinHealthy Fat

Any Veggie1 Passion

DINNER 1 YES


P R O T I P

IF YOU FEEL HUNGRY: When you first start forcing your body to burn

stored body fat, it may be a little uncomfortable. If you feel hungry,

be sure to consume more protein, drink more water, or eat more free

veggies. Remember, this isn’t a diet, it’s a lifestyle. You shouldn’t feel

like you’re starving yourself.


JOY /Lost 25 pounds.


W O M E N

PROTEIN VEGETABLES HEALTHY FATS CONDIMENTS

1 Palm-Sized Portion (2-4 oz)

1-2 Fist-Sized Portions

3 Thumb-Sized Portions

1 Thumb-Sized Portion

M E N

PROTEIN VEGETABLES HEALTHY FATS CONDIMENTS

1-3 Palm-Sized Portions (4-6 oz)

2 Fist-Sized Portions ER

3 Thumb-Sized Portions

1 Thumb-Sized Portion

P R O T I PIF YOU ARE HIGHLY ACTIVE, OR HAVE A SIGNIFICANT AMOUNT OF WEIGHT TO LOSE, add more protein per serving. A suggestion is half your body weight in grams of protein. There is a difference in grams of protein vs. ounces. For example a 5 ounce chicken breast has around 35 grams of protein. So if someone weighs 200 pounds, they should aim for around 100 grams of protein per day.

B B S FO O D RECOM ME NDATIO N S

ERE AT YOLI, we believe in real foods and a healthy lifestyle approach for long-term

weight management. When you’re grocery shopping, pick real foods that are organic and minimally processed. Locally grown foods are a great option, too!

For your convenience, we have listed out BBS approved foods. Here are some quick portion guidelines when you’re on the go. For more specific portion sizes, see the food list on the next page.

H

1 8 Y O L I B E T T E R B O D Y S Y S T E M 1 9

HEALTHY FATS n n1/4 Avocado medium1 tsp. Butter1 tsp. Extra virgin

coconut oil1 tsp. Extra virgin olive oil1 tsp. Fish oil (Omegas)1 tsp. Full fat heavy

whipping cream2 tsp. Full fat sour cream1 tsp. Ghee1 tsp. MCT oil or powder1/3 c. Nuts (eat in

moderation)5 - 10 Olives

(black or green)1/4 c. Seeds8 oz. Unsweetened

almond milk2 tsp. Unsweetened nut

butter

FLOUR & BAKING n nAlmond flourCocoaCoconut flourFlax mealPork rinds

CONDIMENTS n nHorseradishLow carb dressingsLow carb hot sauceMayonnaiseMustardVinegar (white &apple cider)

PROTEINS n nAny full fat cheeseEggs Full fat sour creamGreek yogurt

(unsweetened full fat)YESUnprocessed meat

(Examples:)BeefBisonChickenCrabFishLobsterPorkShrimpSquidTurkeyVenison

ANY VEGGIE nAll Vegetables in the Free list plus:1 Artichoke1 Beet1 c. Cabbage1 c. Carrots1 c. Green beans1 c. Kale1 c. Okra1 c. Onions1/2 c. Peas1 c. Peppers1/2 c. Radishes1 c. Rhubarb1 c. Tomato

SPICES &SEASONINGS n nBlack pepperCayenne pepperCinnamon (ground)Cloves (ground)CuminCurryGarlic powderGinger (ground)Monk fruit extractNutmeg (ground)PaprikaRed pepper (crushed)SaltSteviaXylitol

FRUITS n1 Apple1 Banana1 c. Blackberries3/4 c. Blueberries1/2 c. Cherries1/8 c. Craisins1 1/2 c. Cranberries1 Grapefruit1 c. Grapes1 Kiwi3/4 c. Mango3/4 c. Melons1 Orange1 c. Papaya1 Peach1 Pear1/2 c. Pineapple1/2 c. Plums1/2 Pomegranate1/4 c. Raisins1 c. Raspberries1 c. Strawberries1 Tangerine1 c. Watermelon

F O O D S &I N G R E D I E N T ST O A V O I DAspartameFried foodsHigh fructose corn syrupHydrogenated oilsRegular & diet sodaSucraloseTrans fats

B E T TE R B O DY S YS TEMFO O D LI S T n ORANGE DAY FOOD n BLUE DAY FOOD

FREE VEGGIE n nArugulaAsparagusBok choyBroccoli sproutsBroccoli**Brussels sprouts**Cauliflower**CeleryCucumbersDill picklesGarlicJalapeno peppersLettuceMushroomsSpinachZucchini** Slightly higher in carbohydrates (use in moderation on Orange Days)

BEVERAGES n nWaterTea (herbal or green tea)Yoli drink mixes:

TruthFunPassionLean GreenspH20Awaken CoffeeCalm Tea

COMPLEX CARBS n1 slice 12 grain bread1/2 c. Amaranth1/2 c. Beans1/2 c. Brown rice1/2 c. Buckwheat3/4 c. Corn grits (polenta)3/4 c. High fiber cereal1/2 c. Lentils1/2 c. Millet2/3 c. Oatmeal1 medium Potato1/2 c. Quinoa1/2 c. Split peas3/4 c. Squash3/4 c. Sweet potato/yam1/4 c. Teff1/2 c. Veggie pasta1 slice Whole grain bread1/2 c. Whole grain pasta1 Whole grain tortilla2/3 c. Wild riceP R O T I P

AVOID cheap, low-qualityprocessed lunch meats.


3 1D A Y 1 P L A N A H E A D Plan ahead for the next 28 days! When you’re revamping your habits, it’s important to set yourself up for success. Prepping your meals and planning for possible stumbling blocks can help you eat better when you’re out running errands or tempted to order takeout.D A Y 2Y O U G O T T H I S .Your body will be burning fat instead of carbohydrates as its primary fuel today. You will be eating mainly protein, healthy fats, and free veggies to boost your fat-burning and eliminate carbohydrates out of your system. You might feel uncomfortable or extra hungry with the switch, but feel free to adjust as needed. Drink more water, eat more protein, or eat more free veggies. You got this!

D A Y 3N O T I C E H O W Y O U F E E LYou are introducing complex carbohydrates back into the program. This is key to refueling and retraining your body. Remember, results don’t come instantly, but you will notice a difference in how you feel.

WEEKH E R E ’ S W H AT YO U C A N E XP E C T O N A W E E K LY B A S I S

D U R I N G YO U R 28- DAY T R A N S FO R M AT I O N :

When you’re revamping your habits, it’s important to set yourself up for success.

D A Y 4 Y O U R F I R S T 7 2 H O U R S !It’s only been 72 hours since you started the Yoli Better Body System, and your body is already functioning differently. You might notice changes in your energy levels, your cognitive function, cravings, and hunger.

D A Y 5L I S T E N T O Y O U R B O D YFiber is an important part of meals because it helps us feel full. Pay attention to the signals from your brain that you’re done eating and moving into “overeating territory.” Not sure if you’re hungry or thirsty? Drink a glass of water and wait fifteen minutes.

D A Y 6P R O T E I NLooking for an easy, delicious, and versatile protein option? Consider stocking up on eggs for a good source of protein and fat. Whether you hard boil them or eat them poached, eggs can adapt to your tastes and schedule really well.

D A Y 7T A K E S O M E N O T E SThis is the last day of the week, so you’ve got the system down. Look to perfect your meals and snacks moving forward for the next three weeks. What worked and what didn’t? Take a few minutes to recommit to your goal. Things will get easier as you go along, because now you know what to expect.


DAILY SCHEDULE

ORANGE DAYS[LOW C ARB DAYS]

BLUE DAYS[HIGH C ARB DAYS] DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WAKE UP1 Passion or2 Thermo Burn2 Alkalete

1 Passion or2 Thermo Burn2 Alkalete2 Resolve

30 MINUTES LATER 1 YES 1 YES

MID MORNING

ProteinHealthy FatOptional Free Veggie

ProteinHealthy FatAny Veggie1 Fruit

LLUNCHProteinHealthy FatOptional Free Veggie

ProteinOptional Healthy FatAny VeggieComplex Carb2 Resolve

MID AFTERNOON

ProteinHealthy FatOptional Free Veggie1 Passion or2 Thermo Burn

ProteinHealthy FatAny Veggie1 Passion or2 Thermo Burn

DINNER 1 YES 1 YES


2 Alkalete2 Pure

WATER 8 Glasses of Water Daily Minimum(1 Glass = 8 oz.)

Y O U R W E E K O N E J O U R N A L1

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1 2 3 45 6 7 8

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1 2 3 45 6 7 8

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1 2 3 45 6 7 8

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1 2 3 45 6 7 8

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1 2 3 45 6 7 8

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1 2 3 45 6 7 8

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1 2 3 45 6 7 8


D A Y 1 1 S H A R E Y O U R J O U R N E YHave you gotten questions about what YES is, or why you’re eating the way you are? Sharing your goals and experiences is a great way to include others in your journey. Plus, sharing increases your chances of staying consistent and succeeding on the BBS.

D A Y 1 2F O O D L A B E L SAre you looking at the labels of foods you used to eat? A lot of processed foods have a long shelf life due to their preservatives and artificial ingredients, which can lead to unintended health consequences. When you’re shopping, look for natural foods with short and recognizable ingredient lists. Or, better yet, pull out some cookbooks and rediscover the fun of cooking.

D A Y 1 3S E L F C A R ETake some time for yourself today. Read a book, listen to your favorite music, or take a scenic drive.

D A Y 1 4F E E L I N G O V E R W H E L M E D ?Overwhelmed by the idea of eating healthier? Don’t scrap your whole diet: just take your time to make better choices, one at a time. Love a fizzy-but-sugary soda? Swap it out for sparkling water mixed with a Yoli drink mix. Crave sweets at night? Trade the ice cream for a peanut butter fat bomb to satisfy your sweet tooth without derailing your progress.

3 WEEK2WEEKD A Y 8 M O V E Y O U R B O D Y What’s your favorite way to move? Do you like to dance, bike, or even jump on the trampoline? Try to make time today to move your body in a way that’s fun.D A Y 9G E T O U T S I D E !Don’t forget to get outside and get moving! Movement is great for our joints but it’s also great for our brain. Whether you love swimming laps or just have time for a walk after dinner, make a point to get your body moving and your blood pumping.

D A Y 1 0B R E A T H ETake a few minutes to sit still and work on your breathing. Do you tend to hold your breath? Practice taking nice, deep breaths for five minutes today to help alkalize your body (and help you feel more relaxed).

Love a fizzy-but sugary soda? Swap it out for sparkling water mixed with a Yoli drink mix.


DAILY SCHEDULE






MID MORNING





MID AFTERNOON



DINNER 1 YES 1 YES


2 Alkalete2 Pure


Y O U R W E E K T W O J O U R N A L2

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1 2 3 45 6 7 8

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1 2 3 45 6 7 8

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1 2 3 45 6 7 8

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1 2 3 45 6 7 8

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1 2 3 45 6 7 8

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1 2 3 45 6 7 8

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1 2 3 45 6 7 8


3 WEEK3WEEKGood, healthy

fats help us feed and protect our brain, and can

actually help us to lose weight.

D A Y 1 5 C E L E B R A T E ! You’ve reached Week Three! Look at your calendar and find a day where you want to celebrate with a Free Meal! You’ve earned it, so enjoy yourself and the progress you’ve made.

D A Y 1 6W H E R E D O Y O U S H O P ?Consider where you buy your food. Do you have a Farmer’s Market nearby that you could try? You can meet the farmers and ask questions about how they grow their food. Often, you can buy meat from them, too. Sometimes the grocery store is not the best place to get your food, because produce is often sprayed with pesticides and travels a long distance to get to you. Fresh is best!!

D A Y 1 7F O L L O W Y O U R G U TYour gut is important to your overall health. Some have even coined it “the second brain” because it’s so influential in our mood and how we make decisions. Plus, some estimate that up to 80% of our immune system resides in our gut. Try some unsweetened full fat Greek yogurt for protein and to support your gut health. Feed yourself right and see how you feel!

D A Y 1 8 G O O D F A T SBelieve it or not, good fats are important to the human body because they provide us with energy and help us to absorb certain nutrients. Good, healthy fats help us feed and protect our brain, and can actually help us to lose weight. Make sure to shake things up by trying lots of different types of protein suggested in the booklet, like cod, salmon, and halibut.

D A Y 1 9O N E D A Y A T A T I M ECheck in with yourself. How are you feeling? Recommit to your goal and realize that you just need to take one day at a time. Sometimes you can just take one hour at a time. And, sometimes, it takes one moment of making a healthy decision to push you closer to who you want to be.

D A Y 2 0H E A L T H Y S N A C K SAvoiding your go-to snacks and sweets might be challenging, but it’s worth it! By making the decision to cut out added-sugars and sweets, you can reset the type of food that you crave. When you’re faced with a craving, try to make the healthiest choice in the moment.

D A Y 2 1I T ’ S N O T J U S T A B O U T T H E N U M B E R O N T H E S C A L EJust as a reminder, try not to always just look at the scale but consider how your clothes are fitting. How are you feeling? Are you getting more energy? Are you sleeping better? Are you understanding how to take charge of your health? Consider your wins and keep going!


Y O U R W E E K T H R E E J O U R N A L

DAILY SCHEDULE






MID MORNING



LUNCHProteinHealthy FatOptional Free Veggie


MID AFTERNOON



DINNER 1 YES 1 YES


2 Alkalete2 Pure


3

SSSSSSSS

1 2 3 45 6 7 8

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1 2 3 45 6 7 8

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1 2 3 45 6 7 8

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1 2 3 45 6 7 8

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1 2 3 45 6 7 8

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1 2 3 45 6 7 8

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1 2 3 45 6 7 8


D A Y 2 5 T I M E T O R E F L E C TDo you see how far you’ve come? Take a moment to reflect. See yourself as the role model for yourself, but also for those around you. Whether you have kids or parents or neighbors who look up to you, think about how you can show them a better way.

D A Y 2 6G E T T I N G Q U A L I T Y S L E E POur body repairs itself when we sleep, so make sure you’re getting good quality sleep. Try to limit cell phone use at least one hour before you go to bed. The blue light from phones can confuse our body and alter our sleep cycle.

D A Y 2 7A L M O S T T H E R E !You’re almost there! It’s amazing what’s happened to your body on a cellular and mindset level in such a short amount of time. You’ve made an amazing transformative decision for your life. Remember, this is a LIFESTYLE change and not a diet. Keep up the good work!

D A Y 2 8Y O U M A D E I T !You did it! Today is the last day of the BBS. Take time to reflect, take updated progress pictures, and measure yourself. Remember, your health is impacted by decisions you make every day. All progress is perfect! Also, be sure to check in with the person that referred you to this program, and review your amazing journey together. They’ll also be able to help guide you to the next step as you move along your health journey!

3 WEEK4WEEKD A Y 2 2 F R E E M E A L ! This is the start of Week Four! Today, look at your calendar and find a place for your Free Meal! It’s time to celebrate so don’t rush your Free Meal. Consider what foods you really want to enjoy, and congratulate yourself for getting this far!D A Y 2 3Q U A L I T Y O F Y O U R F O O DConsider the quality of your food, and how it makes you feel. What have you noticed about fresh food vs. frozen foods?

D A Y 2 4J U G G L I N G L I F EJuggling work, kids, and a social life? Setting aside time once or twice a week to meal prep can mean the difference between success and stumbling blocks Prepare foods that keep well, that reheat well, or that don’t need to be reheated at all.

Do you see how far you’ve come?

Take a moment to reflect.


DAILY SCHEDULE






MID MORNING





MID AFTERNOON



DINNER 1 YES 1 YES


2 Alkalete2 Pure


Y O U R W E E K F O U R J O U R N A L4

SSSSSSSS

1 2 3 45 6 7 8

SSSSSSSS

1 2 3 45 6 7 8

SSSSSSSS

1 2 3 45 6 7 8

SSSSSSSS

1 2 3 45 6 7 8

SSSSSSSS

1 2 3 45 6 7 8

SSSSSSSS

1 2 3 45 6 7 8

SSSSSSSS

1 2 3 45 6 7 8


Once you’ve finished your initial 28-Day Transformation, examine your progress and set a long-term goal. This goal can be a lot more relaxed than your initial goal. Without one, it may be easy to slip back into old habits. So, evaluate how you want to move forward, and set a specific goal for success!

Post 28-Day Transformation goal:

WAIST THIGHS ARMS CHEST HIPS WEIGHT

START

WEEK 1

WEEK 2

WEEK 3

WEEK 4

FINISH

START DATE: GOAL WEIGHT:

FINISH DATE: FINISH WEIGHT:

TR ACK YO U R PRO G RE S S

OW IS THE TIME to take before pictures

and record your measurements! Tracking

progress is an important part of a lifestyle

change. Record your measurements in the

PROGRESS chart (pg. 39) so you can see yourself

progressing. Continue to take progress pictures

as well so you can see the physical results of your

transformation!

N

P R O G R E S S C H A R T

MARIA /Lost 25 pounds, and became a marathon runner!



You can do this by using the journal in this brochure, taking before and after pictures, and recording your weight and inches lost.

To take before and after pictures, pick an uncluttered spot against a blank wall. Set your phone in portrait mode, close enough to see details, but far enough so your entire body is in frame. Make sure to wear form-fitting clothing, then take pictures from the front, sides, and back. Update your photos as often as you want and watch yourself transform!

You can also use a tape measure to track how many inches you lose. Use the PROGRESS chart (pg. 39) to keep track of your progress! Remember to try to focus more on how you look and feel, rather than just a number on the scale.

This goal follows the SMART guidelines. If you follow a goal that is too general, not easily measured, and that doesn’t have a time-line, you’re a lot less likely to accomplish what you want to!

Take a few minutes to determine what you want out of this system. Then, create a SMART goal for your health! Along with setting goals, it’s important to document your journey!

S E T G OA L S FO R SU CCE S S

OW LET’S TALK about setting goals for success. When it comes to setting weight loss or health goals,

it’s important to follow the SMART guidelines.N

MY G OA L W E I G H T: H O W I WA N T T O F E E L :

MY I N C H E S L O S T G OA L : A D D I T I O N A L G OA L S :

T

S P E C I F I C

M E A S U R A B L E

A T T A I N A B L E

R E L E V A N T

T I M E ‑ B O U N D

M

A

R

S



MICHAEL /Lost 20 pounds, 2 inches from his waist, 1/2 inch from his neck, and 2 inches from his chest.

WENDY /Lost 68 pounds and has kept it off for over 1 1/2 years.

E X AMPLE OF A SMART GOAL:

“I will lose 25 pounds by June.

I will do this by following the Better

Body System, exercising three times

a week, and getting eight hours of

sleep every night.”


RECIPE S & ME A L PRE P

NE OF THE MOST common pitfalls that people encounter when they’re on the Better

Body System is going back to meals that aren’t in line with the system. We want to help you avoid this trap with more tasty, BBS-friendly recipes at yoli.com/blog.

As you begin the Transformation Kit, planning your meals in advance will help you stay on track. Start each week by making a rough outline of what you will eat each day. You may end up making adjustments, but starting out with a plan will give you the best chance to succeed.

O

n Grill 6-8 chicken breasts to cut up for protein on salads, wraps, or by itself.

n Have fresh cut deli meat on hand for cheese and meat roll-ups.

n Cut up cucumbers and celery to snack on with hummus or nut butters.

n Brown 1-2 pounds of fresh, lean hamburger to have ready for tacos or lettuce wraps.

n Grill or bake 4-6 turkey burgers to eat throughout the week, adding your choice of seasonings.

n Boil a dozen eggs to snack on.

n Buy pre-made protein snacks from the store for a quick meal.

Planning your meals in

advance will help you stay

on track.


FRE E ME A LA M E A L TO E AT W H AT E V E R YO U WA N T !

HE FIRST TWO WEEKS follow the system as normal. Starting on week three and four, take one cheat meal on any day you

choose. This gives you a day to look forward to, helping you stick with your meal plan the rest of the time. The possible weight gain you may experience after your free day is to be expected, as your body holds onto the extra carbohydrates in the food as energy. Typically, any possible weight gain after your free meal will be gone after the next Orange Day.

The PURPOSE behind FREE MEALS:

n Food adds fun to most events in our life.

n Consuming more food once a week makes sure your body remains efficient and flexible in its metabolism. Increased variety stimulates metabolism.

T


O P T I O N 1 : YO U H AV E H I T YO U R G OA L . G R E AT W O R K !We now recommend you follow the Blue Days 6 days a week, with one Free Meal a week to enjoy yourself. If you find yourself drifting away from your goals, go back to your Orange and Blue Day cycle or a full Transformation Kit, and avoid the Free Meal. You may replace your last shake at dinner, with protein, any veggie, and healthy fats as your meal.

O P T I O N 2 : I F YO U W O U L D L I K E T O C O N T I N U E T O L O S E W E I G H T. . .We recommend continuing the BBS Meal Plan and using the Transformation Kit products until you reach your desired goals. We also highly suggest you consider adding a few more Yoli products, such as:

n Enzymes to support gut health.

n Lean Greens to add more servings of vegetables and support detoxification.

n Dream to support restful sleep and a healthy stress response.

n Awaken as a healthy, alkalizing coffee substitute.

n Calm to support a healthy stress response.

For more advanced options and specific health goals, we recommend visiting yoli .com to see which program and kit is the best next step for your health, weight, fitness, and wellness goals. There, you will see some of the other kits we have created to best support you and your best self.

If you’re looking to support your health on a daily basis, the Everyday Wellness Kit is perfect for you! If you’re looking to fuel an active lifestyle, we suggest the Get Fit Kit which will support the beginner athlete to the seasoned professional. Both Kits have been specially designed to help support you in your health and wellness goals. If you would like to try either of these kits, go to yoli.com for more information!

A F TE R YO U R TR A N S FO RM ATIO N KITB U I L D I N G O N YO U R R E S U LT S

YAY!ONGRATULATIONS! You have now completed

your 28-day Transformation Kit. This is a great step in the right direction! But, what now?

C


WHAT IS THE YOLI BETTER BODY SYSTEM?

The Yoli Better Body System, known as the BBS, is a proven dietary system designed for safe, rapid weight loss. It’s easy-to-follow meal plan and schedule is an ideal long-term lifestyle change, and the system cleanses the digestive system while stimulating the body’s metabolism to burn fat. The ultimate goal of Yoli and the BBS products is to provide you with a long life of optimal health.

WHO IS THE YOLI BETTER BODY SYSTEM DESIGNED FOR?

The Yoli Better Body System was specifically developed for those who want to take charge of their health. Whether your goal is to lose weight, build lean muscle, have more energy throughout the day, or simply maintain your health, the Yoli Better Body System is designed to help you.

FAQS & A DVA N CE D TIP S

FAQ

49 4 8 Y O L I B E T T E R B O D Y S Y S T E M

DO I REALLY NEED TO HAVE A FREE MEAL?

Yes. The Free Meal is an important piece of the meal plan and weight loss program. The reason it’s so important is because it spikes caloric intake and activates hormonal changes that accelerate fat loss. On top of that, the psychological benefit of enjoying your favorite foods on a weekly basis will help you stay motivated on the BBS.

HOW DOES FREE MEAL WORK? CAN I REALLY EAT ANY THING?

It’s okay to experiment and decide what works best for you, but just make sure you don’t skip your free meal or free meal day. Some people take a full binge day, while others will have a high protein breakfast, drink some Passion, and finish the day with a Free Meal. If you’ve been on the BBS for a few months and you’re hitting a plateau, you can try every other week, but generally, you will not gain any weight from a Free Meal. Just remember, it’s just one day. If you have leftovers from a restaurant that don’t fit your plan for the following day, toss them.

HOW DO I MA XIMIZE MY METABOLIC AND HORMONAL BENEFITS WITHOUT INTERFERING WITH MY WEIGHT LOSS GOALS ON MY FREE DAY?

There are a few tricks to maximizing the benefits of your Free Meal.

1. Just like on regular days, make your first meal of the day high in protein. Adding some fiber will help decrease your appetite for the rest of the day.

2. Get some fruit in your body. Grapefruit is ideal, but other fruits will work as well. If you have Passion with your grapefruit, it will extend the stimulant effect and give you a bonus thermogenic boost during the day (the naringin in grapefruit extends the thermogenic effect of Passion).

3. Double up your doses of Pure and Alkalete.

4. Drink Truth and Fun all day with an additional squeeze of lemon or lime.

5. All of the above will help, but remember on your Free Meal anything goes, so enjoy it!

TROUBLESHOOTING SPECIFIC ISSUES ON THE BETTER BODY SYSTEM

If you are not losing weight right away, feeling sluggish or need support, we can help.

With all of the amazing stories about the Better Body System, it’s easy to get discouraged when you don’t experience results. Though there are many ways to get the results you’re after, our first piece of advice is to have patience and give the Better Body System time to work on your body. Some bodies respond faster and more dramatically than others. Give it time, and don’t be discouraged if your results are not as fast as others.

Check your food for hidden carbohydrates, which will stall your progress on the Better Body System. Most protein bars may have a good dose of protein, but they’re overloaded with carbs. Just because something says “high protein” does not mean it’s also low in carbohydrates. Be sure to read the BACK of the label, not just the front. If the label says the item contains 15 grams of carbohydrates or more per serving, avoid it. You should also make sure that you’re getting enough sleep. Many people don’t get 8 hours of sleep every night, but sleep is a vitally important role in the weight loss process because your body needs time to recover. Sleep is part of creating optimal health, which is the ultimate goal of the BBS.

Finally, make sure you are drinking enough water. It is crucial that you consume half of your weight in ounces of water each day. It’s very difficult for the body to differentiate hunger from thirst. If you don’t drink enough water throughout the day, you may mistake thirst for hunger and eat more than you really need, which can also impair weight loss.

HOW DO I GET BACK ON TR ACK WHEN I ’ VE GOTTEN OFF ‑TR ACK FOR A FEW DAYS?

We know that sometimes life gets in the way and you fall off-track. If you’ve had a few more Free Meals than you should have, don’t get discouraged! Your body can make up for it. The best way to get back on track is to simply start the week over with two Orange Days in a row. Get back on the cycle as soon as possible, and your progress will continue.


DO YOU NEED YOLI NUTRITIONAL SUPPLEMENTS?

Yes! The products in this kit are scientifically and specifically designed to support your body during this process and begin a healthier lifestyle. Yoli supplements are some of the highest quality on the market and backed by the latest science and research. Our diets can lack a lot of the vitamins, minerals, and nutrients we need to live a life of optimal health. Because of this, it’s important that you use outside sources, such as supplements, to make sure your body is getting the proper fuel it needs to function properly. Remember, it’s always important to consult your doctor before starting something new.

CAN I DRINK ALCOHOL ON THE BBS?

The liver’s priority is to detoxify alcohol before processing anything else. Drinking slows down the burning of fat, which leads to weight gain. Abstaining from alcohol during your transformation will enhance results. However, we understand that there may be times you want to celebrate. If you are going to drink, try to keep it to one or two.

If you do decide to drink alcohol, here are some recommended alcoholic beverages:

Low carb beer Low carb seltzer Tequila and Yoli Fun Vodka and a Yoli powder mix with water

BETTER BODY SYSTEM TIPS FOR MA XIMUM RESULTS:

1. Avoid white carbs (such as white bread), as they contain processed sugars and refined grains, stripping them of their nutrients.

2. Don’t drink your carbs. Most beverages are loaded with sugars, carbs, preservatives, and artificial ingredients. Replace these with Yoli products or water.

3. Be sure to take your Free Meal.

4. Make sure that you are getting at least 30 minutes of exercise a day.

5. Try to get a full eight hours of sleep every night.

6. Supplement with additional Yoli products as needed.

7. Select higher quality or organic, wild caught proteins when possible.

ADVANCED BETTER BODY SUGGESTIONS:

1. When you have cravings, drink a glass of water, eat more protein, or enjoy an extra YES. If you feel hungry often, you’re not eating enough, so eat more protein. It’s okay to feel hungry in between meals or shakes, but don’t go more than 3 hours between meals. If you don’t feel like you’re satisfying your hunger with your protein snacks, increase the size of your portions. This is especially important if you’re becoming more active because your body is going to need more food to fuel your metabolism and maintain your lean body mass.

2. If you suffer from an eating disorder, thyroid condition, diabetes, heart disease, kidney problems, or any other medical conditions, talk to your doctor before starting this program. It’s critical that you become totally educated about your condition before starting something new.

Yoli supplements are some of the highest quality on the market and backed by the latest science and research.

P R O T I PAVOID wine, daiquiris, margaritas and full-calorie drinks that contain lots of sugar.

52 Y O L I B E T T E R B O D Y S Y S T E M

your guide to a 28 day - yoli, llc. · 2021. 1. 27. · the yoli better body system was...

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