The document provides 10 rules for manipulating calories and foods to lose weight. The rules advise eating 4 meals per day separated by at least 2.5 hours to burn fat, preparing meals at home to avoid overeating restaurant portions, rotating protein and carb foods each day, eating meals as plain as possible without sauces or toppings, stopping eating before being fully satisfied, drinking beverages with 10 calories or less per glass, drinking 8-10 glasses of water per day, walking for 30 minutes twice daily or 45 minutes once daily, avoiding "fat-free" foods that are too sweet, and not looking for fat-free foods but avoiding anything sweet. The overall goal is to manipulate the types of calories consumed to maximize weight

1. RULE #1RULE #1
Manipulating CaloriesManipulating Calories
To lose weight you need toTo lose weight you need to manipulatemanipulate which types of calories enter yourwhich types of calories enter your
body at each meal, because calories are like "fuel" and to lose weight you mustbody at each meal, because calories are like "fuel" and to lose weight you must
manipulate the fuels which your body receives.manipulate the fuels which your body receives.
This is done by manipulating the foods you eat at each meal.This is done by manipulating the foods you eat at each meal.
The first thing you must do is learn the 3 types of calories, and which caloriesThe first thing you must do is learn the 3 types of calories, and which calories
are in each type of food that you eat.are in each type of food that you eat.
The 3 Types of Calories are:The 3 Types of Calories are:
1)1) ProteinProtein
2)2) CarbohydratesCarbohydrates (Carbs)(Carbs)
3)3) FatFat
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2. RULE #2RULE #2
Eat 4 Meals Per DayEat 4 Meals Per Day
 To increase weight loss you should begin eatingTo increase weight loss you should begin eating
4 meals4 meals every single day.every single day.
Each meal must be separated byEach meal must be separated by at least 2at least 2
1/2 hours1/2 hours..
This will burn fat because your body doesn't payThis will burn fat because your body doesn't pay
attention to daily calories, your body paysattention to daily calories, your body pays
attention toattention to calories per MEALcalories per MEAL ..
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3. RULE #3RULE #3
Prepare Your Meals at HomePrepare Your Meals at Home
 While dieting try to prepare your meals at home,While dieting try to prepare your meals at home,
and then if necessary take them with you to workand then if necessary take them with you to work
(or elsewhere) via a cooler or meal container.(or elsewhere) via a cooler or meal container.
It's better to not eat your meals in restaurantsIt's better to not eat your meals in restaurants
while dieting, because the portions inwhile dieting, because the portions in
restaurants are usually bigger than what yourestaurants are usually bigger than what you
need and you'll usually be tempted to eat theneed and you'll usually be tempted to eat the
entire plate if you paid good money for it.entire plate if you paid good money for it.
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4. RULE #4RULE #4
Rotation of FoodsRotation of Foods
 You already know that you'll be eatingYou already know that you'll be eating 4 daily meals4 daily meals
(from RULE #2)...(from RULE #2)...
...and you already know which...and you already know which PROTEIN and CARBPROTEIN and CARB
foodsfoods that you'll need to eat (from RULE #1)...that you'll need to eat (from RULE #1)...
Now, to lose weightNow, to lose weight you just need to rotate theyou just need to rotate the
protein & carb foods each day according to theprotein & carb foods each day according to the
below schedulebelow schedule (the exact foods are shown in RULE(the exact foods are shown in RULE
#1)#1)
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5. RULE #5RULE #5
Plain is BetterPlain is Better
 To really maximize weight loss you should always try toTo really maximize weight loss you should always try to
eat your mealseat your meals as PLAIN as possibleas PLAIN as possible ..
This just means avoid using excessive condiments,This just means avoid using excessive condiments,
sauces and toppings since these things can make yousauces and toppings since these things can make you
fat.fat.
Condiments are loaded with mostlyCondiments are loaded with mostly
carbohydrates which your body converts to fatcarbohydrates which your body converts to fat
tissue very easily, that's why you should avoidtissue very easily, that's why you should avoid
them.them.
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6. RULE #6RULE #6
Knowing when to STOPKnowing when to STOP
 To maximize weight loss you need toTo maximize weight loss you need to STOP eating atSTOP eating at
the right timethe right time..
When is the "right time" to stop eating? Simple, alwaysWhen is the "right time" to stop eating? Simple, always
stop eating before you are totally satisfied, while you arestop eating before you are totally satisfied, while you are
stillstill just a bitjust a bit hungry.hungry.
You don't need to starve yourself, you don't need toYou don't need to starve yourself, you don't need to
leave yourself feeling "very hungry" after a meal, that'sleave yourself feeling "very hungry" after a meal, that's
not what we are saying.not what we are saying.
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7. RULE #7RULE #7
BeveragesBeverages

To maximize weight loss you should drink only beveragesTo maximize weight loss you should drink only beverages which have 10 calorieswhich have 10 calories
or less per glassor less per glass..
Things which commonly have less than 10 calories per glass include:Things which commonly have less than 10 calories per glass include:
1) Diet Sodas1) Diet Sodas
2) Water2) Water
3) Iced Tea3) Iced Tea
4) Low Calorie Coffee4) Low Calorie Coffee
5) Other Low Calorie Drinks5) Other Low Calorie Drinks
Things which commonly have MORE than 10 calories per glass are fruit juice,Things which commonly have MORE than 10 calories per glass are fruit juice,
espresso, cappuccino, regular soda, milk, etc.espresso, cappuccino, regular soda, milk, etc.
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8. RULE #8RULE #8
Drinking Water to Burn FatDrinking Water to Burn Fat
 To maximize weight loss you should drinkTo maximize weight loss you should drink
between 8 and 10 glasses of water perbetween 8 and 10 glasses of water per
dayday..
It's important to space them out evenlyIt's important to space them out evenly
throughout the day, and you should never drinkthroughout the day, and you should never drink
too much water at one sitting.too much water at one sitting.
In fact, drinking 2 glasses at one sitting isIn fact, drinking 2 glasses at one sitting is
usually more than enough.usually more than enough.
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9. RULE #9RULE #9
WalkingWalking
 You should never do intense exercises (such as stairclimbers orYou should never do intense exercises (such as stairclimbers or
jogging), those exercises do not help much when trying to lose fat.jogging), those exercises do not help much when trying to lose fat.
But you should begin doingBut you should begin doing 2 thirty minute sessions of2 thirty minute sessions of
"walking" per day"walking" per day , this will greatly help to maximize weight loss, this will greatly help to maximize weight loss
while dieting.while dieting.
If you are too busy for that then do one 45 minute session per day.If you are too busy for that then do one 45 minute session per day.
You should walk fast but not so fast that you feel uncomfortable, youYou should walk fast but not so fast that you feel uncomfortable, you
should get your heart rate up just a bit but you should never be outshould get your heart rate up just a bit but you should never be out
of breath.of breath.
You should do 2 thirty minute sessions every day, 7 days per week.You should do 2 thirty minute sessions every day, 7 days per week.
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10. RULE #10RULE #10
Stop Looking for "Fat-Free"Stop Looking for "Fat-Free"
foodsfoods
 ...and start avoiding anything Sweet......and start avoiding anything Sweet...
 To maximize weight loss you need to avoid any foods which tasteTo maximize weight loss you need to avoid any foods which taste
too sweet,too sweet, even if a food is "fat-free" it can still make youeven if a food is "fat-free" it can still make you
fat if it's too sweetfat if it's too sweet (and has too much sugar).(and has too much sugar).
*Honey is not healthy, in fact, it's more fattening than sugar itself.*Honey is not healthy, in fact, it's more fattening than sugar itself.
Things which areThings which are not okaynot okay are foods such as fat free cake, fat freeare foods such as fat free cake, fat free
candy, fat free chocolate, fat free pastries, regular non-diet sodas,candy, fat free chocolate, fat free pastries, regular non-diet sodas,
lemonade, sweet cereals, pancake syrup and other similarlemonade, sweet cereals, pancake syrup and other similar
toppings...toppings...
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