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Table of Contents

Fat Loss Factor Phase 1: Most crucial step in the program: 2 weeks of natural food.
OPTIONAL: Phase 2: The cleanse
(This is an optional step and is for those who are doing the advanced blueprints)

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Phase 3: THE SMOOTHIE PLAN Phase 4: Lifestyle Un-Diet Credits

(This is an alternative to the Life Style Un-Diet plan below. Or you can do this before you move on to Phase 4.)

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Fat Loss Factor Phase 1: Most crucial step in the program: 2 weeks of natural food.
Time To Complete: 2 weeks If you want to get rid of fat permanently, then we need to clean your body out. Over the years, food has gotten stuck in the nooks and crannies of your digestive tract. Your body has accumulated toxins from the processed foods, pollution, and chemicals that are all around us. These toxins get stored in fat cells. So if we get rid of the toxins, we can get rid of the fat cells! This simple 2 week plan will reset your body and prime it to become a fat burning machine!

This simple 2 week diet includes: organic fruit (preferred, but it doesnt have to be organic) organic vegetables (preferred, but it doesnt have to be organic) raw nuts raw seeds legumes (beans) drink only spring or Reverse Osmosis water with a pinch of sea salt added for minerals. For cooking- coconut oil For salad dressing- extra virgin olive oil and a splash of lemon juice (Squeezed from lemons)

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For additional recipes, just google raw diet recipes. This will give you a good idea of what else you can eat during this phase. You may not eat: dairy (milk, cheese, ice cream, yogurt) meat bread pastries any type of sugar or artificial sweetener eggs canned fruit or vegetables

Anything with white flour no grains or rice You will notice that I said no meat, fish, poultry, eggs. This is against what every other diet and weight loss program tells you to do. Eating meat is very taxing on your digestive system and we want to give it time to heal. (Dont worry, we will be adding it back into our diet later on)

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NOTE: THE CLEANSE BELOW IS OPTIONAL IF YOU CANNOT DO IT FOR HEALTH REASONS ETC, YOU CAN STILL COMPLETE THE REST OF THE PROGRAM AND LOSE WEIGHT! Phase 2: The cleanse (This is an optional step and is for those who are doing the advanced blueprints)

Time to Complete: 3 to 10 days your choice 1. The night before you start, take a laxative tea such as smooth move or get regular by yogi tea. It can be found at Kroger or Whole Foods. 2. Salt water flush early next morning. 2 tsp of uniodized sea salt in 4 cups of luke warm water (1 quart) drink all within 20 minutes do this flush in the morning every day of the cleanse.

3. Drink Lemonade 6-8x a day squeeze lemon 1 cup of spring water 1-2 tablespoons grade B pure maple syrup

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pinch of cayenne pepper powder 4. Repeat for up to 10 days. I personally recommend 3 days on the cleanse take 3 days off and do 3 more days on. 5. These foods contain lots of water and will be okay, if you absolutely must eat. Use restraint, however, because eating slows down the cleansing process and will most likely hinder your progress. Cucumber Watermelon Oranges Grapefruit Celery Tomatoes Grapes (seedless) Any type of fresh fruit or vegetable juice

IF POSSIBLE DO NOT EAT!! THESE ARE IN CASE YOU ARE ABOUT TO BREAK YOUR CLEANSE!
6. You can also drink organic herbal teas throughout the day *******Drink water in between your lemonades!! Warning! Cleansing has side effects! During the cleanse, you might have detoxification symptoms such as headaches, nausea, acne, low energy, bad odor, bad breath, white tongue . This is actually good news. It means that you are getting rid of toxins. You are getting better! Use peppermint oil or drink mint tea to combat detox symptoms. What To Eat On 3 Days In between The Cleanses: During the 3 days off, go back to the no meat natural foods diet or do the lifestyle undiet. Start off eating foods such as ultra low sodium soups and smoothies and then work your way into more solids like raw fruits and veggies, eggs, beans, avocados, etc. Mainly foods on the grocery list that I sent you. Can I Workout During The Cleanse? Lori has done the master cleanse many times and each time was able to drop 5-8 pounds in 3-10 days. (She did different lengths of time) She did this through out the year. Trying to get that beach body for our

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vacations! Anyway, you are not really supposed to work out hard when you do it. Just brisk walking. BUT if you add 3-4 more glasses of lemonade a day you can get through a workout. MAKE SURE you arent doing anything dangerous and always have a spotter! AND as always, consult your physician first. Basically this is a very very low calorie high nutrition drink. Which means that you are giving your body the required nutrition, just not the required calories for energy. The more energy that you start using, your body will start to burn protein or fat... If you work out hard, it will burn protein because it is easier to break down fast as opposed to fat which takes more time to break down into energy. Typically the master cleanse is for giving your body a rest. The cleanse is optional. It can be used for quick weight loss before an event that you need to go to, or it can be used as a yearly cleaning of your body and resetting of your metabolism. It is by no means something that you have to do. However, if you are willing to do this, remember that you get out what you put into it. The more you stick to the protocol, the better your results will be.

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Phase 3: THE SMOOTHIE PLAN (This is an alternative to the Life Style Un-Diet plan below. Or you can do this before you move on to Phase 4.
Time To Complete: 6 weeks Smoothie Eating Plan 1. Eat a shake for breakfast 2. Have a mid-morning snack. 3. Eat a healthy lunch with 50% of your plate carbs, 30% protein, and 20% healthy fat. Have a midafternoon snack. 4. Eat a shake for dinner (most important step). 5. If you are hungry, eat a small snack after dinner consisting primarily of protein and vegetables or 5% healthy fats. BASE FOR THE SHAKE The key to a great shake is to make it thick and creamy. Here are some ideas that you can use. Note: Do not use all of these at once. You can combine two at most from each group. If you use more than two, be sure to count the calories. Making a great smoothie is about balancing the protein, carb and fats content of the shake. Add protein: Usually whey protein is best Hemp Whey

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Egg Rice Add something that makes it creamy Banana Avocado Organic Milk- shy away from as much dairy as possible. Not Recommended- very high in calories Sour Cream Almond Butter or Peanut Butter Add some thickeners Cereals such as fiber 1, kashi vive Raw oats Natural fiber that you can buy at stores Carrot pulp from juicing carrots Add fruit ( frozen fruit works well) Small handful of blue berries 5 strawberries mango peach raspberries etc. Add Healthy Fats flax seed oil omega 3 fish oil raw shredded coconut- small handful coconut oil almonds

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Add fruit or vegetable powder - For extra anti-oxidants Add 6-9 ice cubes and a small amount of water . Blend all ingredients and serve. Smoothies are a great control food for your diet. It allows us to regulate our caloric intake. They require little time to make and they satisfy your sweet tooth. Note: Stay away from as much milk as possible. Shakes and Smoothies are healthiest without milk. If you do choose to put it in, use only organic dairy products, because their non-organic counterparts contain growth hormones and antibiotic remnants from the cow, which are all toxic to the body and contribute to weight gain!

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Phase 4: Lifestyle Un-Diet


Time To Complete: 6-12 weeks Follow These Eating Rules: 1. You must get 30-40 Grams of fiber per day 2. You must eat 5-6 meals a day including smoothies and/or snacks 2 shakes a day is the preferred method but not necessary if you have time to prepare food. 3. Biggest most calorific meal is at Breakfast and meals get smaller from there (Eat the most food at breakfast, the least amount of food before bed) 4. Eat only foods on the list 5. Eat Something Raw at every meal (fresh fruits in the morning, mostly fresh veggies from lunch and on. ) 6. Cheat Day once a week 7. Dinner should always consist of a cold water fish such as cod, tilapia, halibut, salmon, tuna as your protein. So What does this look like?

Breakfast

8am 2 eggs, 1 egg white

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2 pieces of turkey bacon 1 serving of whole oats with walnuts and a bit of maple syrup in it grapefruit 10 oz water 10am Quick protein shake with fiber powder, banana, small handful of frozen berries, raw shredded coconut 10 oz water 12pm Large Ceasar Chicken Salad with 1/3 dressing, preferably organic 10 oz water / herbal tea (green preferably) 3pm Greek yogurt with small handful of berries 10 oz water 5:30pm 8oz wild salmon with lightly grilled asparagus with olive oil/lemon on it. 10 oz water 9pm Protein shake ---- only with flavored protein, ice and water blended ( you can add a small amount of peanut butter or almond butter if you like serving) 10 oz water/ chamomile tea As you can see, very sensible, very clean.

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Success Tip: Its ok to mess up. This program is built around slip ups. Trust me, Ive had plenty of them myself. Just jump back on your horse right where you left off.

LIVER, LIVER, LIVER!!!


A giant portion of your belly fat (And body fat for that matter) is due to 3 things Incorrect Diet (duh), Poorly Functioning Liver (Major metabolism organ), (Clogged up Colon Which makes you toxic) If you find yourself eating a large amount of processed foods, dairy, red meat, preservatives, etc you are ingesting an enormous amount of toxins. These toxins overwhelm your 2 main detox organs thats right, you guessed it your liver and your colon. Since this happens over a long period of time, your liver and colon become sluggish, slowing your metabolism. Guess what they also do? Shuttle excess toxins into fat cells. For most people, this fat will be shuttled to their belly, butt, hips, thighs. The areas close to those 2 organs. A little bit about your liver: The sole purpose of your liver is to breakdown fat and filter out harmful substances through, whats called, bile in the small intestines. The liver then re-circulates these bile acids back into the small intestines and the entire bile pool recycles through the entero-hepatic circulation 6 to 8 times a day. (I know that sounds complicated, but stick with me) If this re-circulated fluid is high in fat and/or toxins, this will always lead to excessive weight gain, making it almost impossible to lose weight permanently. Now, If the liver does not regulate fat metabolism efficiently, weight gain tends to occur around the belly area and a protuberant abdomen (also know as a pot belly) will develop. Another sign of an unhealthy liver can be a roll of fat around the upper abdomen. This is a sure sign of a clogged up, slowly functioning liver. If the liver filter is damaged, blocked or clogged up with toxins and excess waste, it cant remove the small fat globules (chylomicrons) that circulate in the blood stream.

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These extra chylomicrons then build up in other organs and in fatty deposits under the skin... which can lead to cellulite in YOUR butt, thighs, arms and belly. It can be almost impossible to lose this abdominal fat until the liver function is improved. Thats one of the major reasons that the older we get, the fatter we get. What Im basically trying to say is, when your liver is clogged up with junk, it will make you fat, no matter how much dieting and exercise you do. Ever wonder why whenever you would diet and stop, youd gain the weight right back? Clean out your liver properly and it will turn right back into the fat burning, metabolism boosting organ it once was. Imagine starting a good weight loss program with a healthy liver thats burning fat for you, 24 hours a day, 7 days a week. Even while youre sleeping! This is what Fat Loss Factor Will Help You Achieve. This is why youve made the right choice.

Liver Cleaning Foods


by Dr Edward Group

To give your liver a boost, make sure that you are adding these foods in daily to your diet. Try to add at least 2-4 servings a day. 1. Garlic Just a small amount of this pungent white bulb has the ability to activate liver enzymes that helps your body flush out toxins. Garlic also holds high amounts of allicin and selenium, two natural compounds that aid in liver cleansing. 2. Grapefruit High in both vitamin C and antioxidants, grapefruit increasea the natural cleansing processes of the liver. A small glass of freshly-squeezed grapefruit juice will help boost production of liver detoxification enzymes that help flush out carcinogens and other toxins.

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3. Beets and Carrots Both extremely high in plant-flavonoids and beta-carotene, eating both beets and carrots can help stimulate and improve overall liver function.

4. Green Tea This liver-loving beverage is chock-full of plant antioxidants known as catechins, a constituent known to assist the livers overall functions. Green tea is not only delicious, its also a great way to improve your overall diet. Learn more about the benefits of green tea. 5. Leafy Green Vegetables One of our most powerful allies in cleansing the liver, leafy greens can be eaten raw, cooked or juiced. Extremely high in plant chlorophylls, greens literally suck up environmental toxins from the blood stream. With their distinct ability to neutralize heavy metals, chemicals and pesticides, these cleansing foods offer a powerful protective mechanism for the liver. Try incorporating leafy greens such as bitter gourd, arugula, dandelion greens, spinach, mustard greens and chicory into your diet. This will help increase the creation and flow of bile, the substance that removes waste from the organs and blood. 6. Avocados This nutrient-dense super-food helps the body produce glutathione, which is necessary for the liver to cleanse harmful toxins. Recent studies indicate improved liver health when avocados are eaten regularly.

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7. Apples High in pectin, apples hold the chemical constituents needed for the body to cleanse and release toxins from the digestive tract. This, in turn, makes it easier for the liver to handle the toxic load during the cleansing process. 8. Olive Oil Cold-pressed organic oils such as olive, hemp and flax-seed are great for the liver, when used in moderation. They help the body by providing a lipid base that can suck up harmful toxins in the body. In this way, it takes some of the burden off the liver in terms of the toxic overload that many of us suffer from. 9. Whole Grains Grains, such as brown rice, are rich in B-complex vitamins, nutrients known to improve overall fat metabolization, liver function and liver decongestion. If possible, do not eat foods with white flour, instead try eating whole wheat alternatives. 10. Cruciferous Vegetables Eating broccoli and cauliflower will increase the amount of glucosinolate in your system, adding to enzyme production in the liver. These natural enzymes help flush out carcinogens, and other toxins, out of our body which significantly lowers our risk of cancer. 11. Lemons & Limes These citrus fruits contain very high amounts of the vitamin C, which aids the body in synthesizing toxic material into substance that can be absorbed by water. Drinking freshly-squeezed lemon or lime juice in the morning helps stimulate the liver. 12. Walnuts

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Holding high amount of the amino acid arginine, walnuts aid the liver in detoxifying ammonia. Walnuts are also high in glutathione and omega-3 fatty acids which support normal liver cleansing actions. Make sure you chew the nuts well (until they are liquefied) before swallowing. 13. Cabbage Much like broccoli and cauliflower, eating cabbage helps stimulate the activation of two crucial liver detoxifying enzymes that help flush out toxins. Try eating more kimchi, coleslaw, cabbage soup and sauerkraut. 14. Turmeric The livers favorite spice. Try adding some of this detoxifying goodness into your next lentil stew or veggie dish for an instant liver pick-me-up. Turmeric helps boost liver detox, by assisting enzymes that actively flush out known dietary carcinogens. Other liver cleanse foods not listed above are artichoke, asparagus, kale and brussel sprouts. Special Thanks to Dr Group for that exhaustive list. Now, we will be integrating those in our meals and you should also be working those into your diet, anywhere you can.

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Credits
P. 2 image: Ambro/ FreeDigitalPhotos.net P. 4 image: Suat Eman/ FreeDigitalPhotos.net P.7 image: m_bartosch / FreeDigitalPhotos.net P.9 image: TeddyBear[Picnic] / FreeDigitalPhotos.net P.13 image: pixbox77/ FreeDigitalPhotos.net P.15 image: Grant Cochrane/ FreeDigitalPhotos.net

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