Diet for Dummies: Super Vitamins for Permanent Fat Loss

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DisclaimerAll rights reserved. No part of this book may be reproduced ortransmitted in any manner whatsoever without written permission,except in the case of brief quotations used in articles and reviews.This book is intended as a reference material, not as a medical manualto replace the advice of your physician or to substitute for anytreatment prescribed by your physician.If you are ill or suspect that you have a medical problem, we stronglyencourage you to consult your medical, health, or other competentprofessional before adopting any of the suggestions in this book ordrawing inferences from it. If you are taking prescription medication,you should never change your diet (for better or worse) withoutconsulting your physician, as any dietary change may affect themetabolism of that prescription drug.This book and the author’s opinions are solely for informational and educational purposes.The author specifically disclaims all responsibility for any liability, loss,or risk, personal or otherwise which is incurred as a consequence,directly or indirectly, of the use and application of any of the contents ofthis book.

Table of ContentsPrinciple #1 - Prepare For Success........................................................ 10 Body Measurements .................................................................................. 10Principle #2 – Out With The Old, In With The New ......................... 14 Program Overview ..................................................................................... 15 Part 1 – Law Of Un-Adaptation ............................................................................................ 15 Part 2 – Get Rid Of Toxins ..................................................................................................... 15Principle #3 – Lifestyle-Un-Diet ............................................................... 16 Functions of the Liver ............................................................................... 18 Phase 1 - Master Cleanse (3 to 10 days) ............................................. 23 The Cleanse ........................................................................................................................... 23 Master Cleanse Diabetes Mellitus Type 2 Recipe ................................................................. 24 Phase 2: The Raw Foods Diet.................................................................. 26 Why Raw Foods? ................................................................................................................... 29 Managing Fruits ................................................................................................................... 39 Liver Cleaning Foods ............................................................................................................ 39 D-I-E-T – A Four-Letter Word ................................................................. 43 Simple Carbohydrates .......................................................................................................... 44 Complex Carbohydrates........................................................................................................ 44 Glycemic Index ...................................................................................................................... 45 Fiber 40 For Life.......................................................................................... 45 Functions And Benefits Of Insoluble Fiber ........................................................................... 45 Benefits Of Insoluble Fiber.................................................................................................... 45 Food Sources Of Insoluble Fiber ........................................................................................... 46 Functions Of Soluble Fiber.................................................................................................... 46

Benefits Of Soluble Fiber....................................................................................................... 46 Food Sources Of Soluble Fiber .............................................................................................. 46Proteins ......................................................................................................... 48 Good Protein Sources ............................................................................................................ 48 Bad Protein Sources.............................................................................................................. 48The Skinny On Fats .................................................................................... 49 Fats To Use ............................................................................................................................ 49 Fats To Reduce And Avoid .................................................................................................... 50Fat Loss Factor’s 15 Foods For Maximum Weight Loss ................. 50 1. Almonds, Walnuts ............................................................................................................. 50 2. Beans, Sprouts ................................................................................................................... 51 3. Green Vegetables............................................................................................................... 52 4. Lean Beef, Buffalo, Chicken, Turkey ................................................................................. 52 5. Oatmeal ............................................................................................................................. 53 6. Eggs ................................................................................................................................... 53 7. Nut Butters (Almond Butter, Cashew Butter, etc.) .......................................................... 54 8. Olive Oil, Coconut Oil, Flax Seed Oil, Fish Oil .................................................................... 54 9. Jasmine, Basmati, Brown Rice, Whole Grains .................................................................. 55 10. Vegetable Juices .............................................................................................................. 55 11. Colored Fruits, Berries And Vegetables .......................................................................... 56 12. Hemp ............................................................................................................................... 56 13. Whey Protein Powder ..................................................................................................... 56 14. Wild Caught Salmon ....................................................................................................... 57 15. Raw Or Lightly Pasteurized Organic Whole Milk, Cheese, Kefir, Yogurt ...................... 57Fat Loss Factor’s 15 Foods For Guaranteed Weight Gain ............. 58 1. Doughnuts, Pastries .......................................................................................................... 58 2. French Fries, Potato Chips ................................................................................................ 58 3. Store-Bought Juice, Fruit Drinks ...................................................................................... 59 4. Decaffeinated Coffee ......................................................................................................... 59 5. Fried Fish, Fried Seafood .................................................................................................. 59

6. Raw Clams, Oysters ........................................................................................................... 59 7. Lunch Meat, Smoked Meat, Hot Dogs, Bacon, Sausage ................................................... 60 8. Alcohol ............................................................................................................................... 60 9. Soda ................................................................................................................................... 61 10. Diet Pop, Diet Drinks ....................................................................................................... 61 11. Deep Dish Pizza ............................................................................................................... 62 12. Ice Cream ........................................................................................................................ 62 13. White Bread, Pasta ......................................................................................................... 63 14. Sugary Breakfast Cereals, Candy.................................................................................... 63 15. Vegetable Oil, Shortening, Margarine ............................................................................ 64Don’t Deprive Yourself Of These ........................................................... 64Eat These Foods Together To Pack On The Pounds........................ 64Smoothie It Up ............................................................................................. 64 Base For The Shake............................................................................................................... 65Fat Loss Factor’s 3 Axioms Of Success ................................................. 67 Axiom 1: Holiday Principle ................................................................................................... 67 Axiom 2: Eat Something Raw At Every Meal ....................................................................... 68 Axiom 3: Read Your Food Labels!!........................................................................................ 69Food Companies Fatten You Up And Make You Sick ...................... 69 “Whole Grain” Is A Marketing Lie ........................................................................................ 70 High Fructose Corn Syrup (HFCS) ........................................................................................ 70 Trans Fats ............................................................................................................................. 71 Additives, Colorings, Flavorings, And Preservatives ............................................................ 71 Sugar Substitutes .................................................................................................................. 71 MSG (Monosodium Glutamate) ............................................................................................ 72 Added Salt ............................................................................................................................. 72What You Don’t Want To See On A Food Label ................................. 72 “Is It Man-Made Rule” ........................................................................................................... 73Structured Eating ....................................................................................... 73

Branched Chain Amino Acids ............................................................................................... 74 Cheat Day .............................................................................................................................. 75 How FLF Structured Eating Helps You Lose Weight ........................................................... 76 Breakfast: The Most Important Meal Of The Day – Or Is It? ......... 77 The Issue With Breakfast...................................................................................................... 78 What’s Causing This Hunger ................................................................................................ 79 Why Skipping Breakfast Assists With Fat Loss .................................................................... 80 The Fat Loss Factor Diet Plan Revealed .............................................. 82 Lemon Water ........................................................................................................................ 82 Fasting Success Tips ............................................................................................................. 84 Structured Eating Amd Low Blood Sugar ............................................................................ 85 Pick Your Weight Loss Plan .................................................................... 85 #1 - Steady Weight Loss Calendar ......................................................................................... 87 #2 - Quick Weight Loss Calendar ........................................................................................... 88 #3 - Turbo Weight Loss Calendar........................................................................................... 89 The 48-Hour Fast ........................................................................................ 90Principle #4 – Wash Away Fat With Water ......................................... 91 Benefits of Drinking Water ..................................................................... 93 Water Success Tips ............................................................................................................... 93Principle #5 – Good Healthy Supplementation ................................. 94 Top 12 Supplements for Healthy Weight Loss ................................. 94 1. A Good Whole Food Multi-Vitamin/Mineral .................................................................... 94 2. Omega-3 Fish Oil Capsules/Liquid ................................................................................... 95 3. Extra B Vitamins: .............................................................................................................. 95 4. Greens Powder .................................................................................................................. 96 5. Probiotics .......................................................................................................................... 96 6. Fiber Supplement: ............................................................................................................. 98 7. Protein Powder ................................................................................................................. 98

8. Cayenne Pepper Pills ......................................................................................................... 99 9. Glutamine .......................................................................................................................... 99 10. Chamomile, Yerba Mate, Green Tea, Oolong Tea........................................................... 99 11. Digestive Enzymes ........................................................................................................ 100 12. Lepti-Burn ..................................................................................................................... 101Principle #6 - Rebuild Your Body & Melt Fat All Day Long ........ 103 Six Work Out Excuses .............................................................................. 103 1. Takes Too Much Time ..................................................................................................... 103 2. Too Boring....................................................................................................................... 103 3. Too Painful ...................................................................................................................... 104 4. Lack Of Motivation .......................................................................................................... 104 5. No Commitment .............................................................................................................. 105 6. Too Intimidating ............................................................................................................. 105 Reasons Why You Should Exercise ..................................................... 106 Lingo: The Language Of Working Out ................................................ 108 Proper Posture Defined ......................................................................... 109 The Law Of Adaptation ........................................................................... 109 Best Time To Exercise ............................................................................. 111 Exercise: Suck Your Belly Button To Your Spine................................................................ 112 Suggested Workouts / Times ............................................................... 114 Changing It Up .................................................................................................................... 114Principle #7 – Sculpt Muscle And Trim Fat! ..................................... 115 The Dreaded Cardio................................................................................. 115 High Intensity Interval Training ......................................................... 115 Sample Workout #1 ............................................................................................................ 116 Sample Workout #2: ........................................................................................................... 116

Ultimate Fat Blaster ................................................................................. 117 Bonus Belly Fat Blaster....................................................................................................... 117 Success Tips ................................................................................................ 119Principle #8 – It’s All A Mind Game...Relax ....................................... 120 Stress And Weight Gain .......................................................................... 120 How To De-Stress ..................................................................................... 121 Fat Loss Factor’s Five Mindgrowth Keys............................................................................ 121 Elements Of A Healthy Mindset ........................................................... 122 3 Forms Of Exercise That Can De-stress Your Mind ..................... 123 Yoga..................................................................................................................................... 123 Tai-Chi ................................................................................................................................. 124 Pilates .................................................................................................................................. 124Principle #9 – No Breathe, No Life........................................................ 125 Deep Breathing Routine ......................................................................... 125 Top 7 Reasons To Get A Good Night’s Sleep..................................... 127 12 Ways To Relax ..................................................................................... 128Principle #11 – Look Your Best To Feel Your Best ....................... 130 Top Ten Makeover Tips.......................................................................... 130Principle #12 – Turning Your Program Into A Lifestyle ............... 133 Lifestyle Tips .............................................................................................. 133 Motivation Tips ......................................................................................... 134 Depression/Self Esteem Issues............................................................ 135 Belly Fat Tips ............................................................................................. 136

Addressing Hypothyroidism................................................................. 137 Binge Eating, Emotional Food Cravings, And Portion Control .. 137Appendix ......................................................................................................... 140 Tools For A Fat Loss Factor Kitchen ................................................... 140 Fat Loss Factor Home Gym Equipment ............................................. 141

Principle #1 - Prepare For Success “The most practical, beautiful, workable philosophy in the world won’t work - if you won’t.” – Zig ZiglarT o achieve success in all that you do, you must plan correctly. Adequate planning lays the foundation for this program. If you fail to plan, then you plan to fail.You will use a journal and a stat sheet to help you record and monitoryour progress throughout the program. These tools will allow you totrack your progress and accomplishments. You need to be aware of bothyour micro-accomplishments and your major ones. This is important tokeep you motivated and consistent on the Fat Loss Factor Program.In presenting this program, I will not waste much time discussingtheory and principles; rather, I will concentrate on those techniques andmethods that are proven to work.So…take a deep breath and get ready... Your life is about to change...Here we go!Body MeasurementsTo accurately assess your progressthrough the Fat Loss Factor program,you will record your bodymeasurements at the beginning and asyou progress through the program.Take these measurements onceweekly. Pick a day and record themeasurements each week on that same day (for example, every Friday).

To take your measurements, you will need the following items:  Seamstress measuring tape  Journal  Digital camera  Calipers (optional)  ScaleSeamstress Measuring TapeA seamstress measuring tape works best. Measure the following areaseach week and record the data in your journal:  Measure the middle of your right arm (highest point in your bicep without flexing).  Measure chest (underneath arms).  Measure waist (around the smallest part).  Measure your hips (the widest part).  Measure your right thigh (middle).JournalUse a journal to track your progress. Buy a binder and binder paper soyou can add new sheets as required. Check your journal each day in themorning and evening, updating as required. Track the followinginformation:  Meals, planned and actual (weekly / daily)  Plan for the week (weekly)  Body measurements (weekly)  Weight (weekly)  Thoughts (daily)

 Goals (weekly)Digital CameraTake before and after pictures of your body. Here are some tips fortaking these pictures:  Use the same background.  Hold a newspaper showing the date you started.  Take the picture from the same distance each time.  Tan for your after picture.  Smile for your after picture.CalipersCalipers will allow you to measure your percentage of body fat. Haveexperts take your body fat measurements. They will be more accurate.Inquire at your gym.ScaleWeigh in once a week. Weight is the least important of the fourmeasurements because weight loss doesn’t necessarily mean fat loss has occurred. Most people, upon checking their weight, hope to see thenumber decrease each time; however, it is important to lose fat but notmuscle. If your weight is decreasing, but you are losing muscle, that isnot a good result. So shake off the old ways of thinking and get ready tolearn about and use additional methods to test and measure yourprogress.Another way to get motivated is to check your clothing periodically.Throughout this program, observe how your clothes are fitting. You

should find they are getting looser. This can serve as evidence that youare making progress.

Diet for Dummies: Super Vitamins for Permanent Fat Loss

by Danica on Aug 08, 2011

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Diet for Dummies: Super Vitamins for Permanent Fat Loss Document Transcript