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ThriveWeightLoss.com The Diet Devil is that inner voice that says “YOU CAN’T!” Personal “Why” > Temptation defeats the Diet Deveil It’s the image of chocolate bars that haunt you. It’s the voice that says you’re not losing weight as quickly as your friend. It is the voice that says you can never have a perfect body. In order to conquer the Diet Devil, you’ll need an arsenal of defense starting with a “WHY?”. ThriveWeightLoss.com FIRST SECOND You Need A You Need A PLEASURABLE PAINFUL “Why” “Why” ThriveWeightLoss.com Once you discover your “Why?” the “How” takes care of itself. You’ll need to identify your why to avoid the Diet Devil and his tricks. ThriveWeightLoss.com ENERGY A Calorie Is __________________________ When We Consume Foods, They Break Down Into Four Macronutrients: PROTEIN- the most essential macronutrient, it is the building block of muscle. CARBOHYDRATES- the body’s preferred energy source and are essential to good health. FAT- is also a preferred energy source of the body. It is important to know the difference between the harmful and “less” harmful fats. WATER- this is foundational to weight loss as it is the oil of body. It gets the digestive system moving and the waste going out so the weight comes off. ThriveWeightLoss.com 4 calories per gram Poison: SIMPLE CARBS (Fast Fat Bus) Anytime you eat one of these, the fat bus is dispatched! Sugar White Bread Chips White Pasta Cokes White Rice ThriveWeightLoss.com ThriveWeightLoss.com Three Things Happen When The Fat Bus Is Dispatched… INCREASE IN APPETITE STORES STOPS FAT EFFICIENT FAT BURNING FOR UP TO 48 HRS ThriveWeightLoss.com ENERGY A Calorie Is __________________________ When We Consume Foods, They Break Down Into Four Macronutrients: 4 Cal./Gram PROTEIN 1. _____________ CARBOHYDRATES 2. _____________ 4 Cal./Gram FAT _____________ 9 Cal. /Gram 3. WATER 4. _____________ ThriveWeightLoss.com 3500 CALORIES 600 CALORIES Damages the heart and Cardiovascular system Burns more calories even 600while at rest. CALORIES ThriveWeightLoss.com There Are Two Types of Days: Perfect Days Blow-It Days There are no Okay Days! ThriveWeightLoss.com There are foundational food categories. Once you learn these categories and how to combine them, you’ll be seeing results while mastering the system. Now that we have talked about the macronutrients, we need to categorize foods. Once a food is categorized then the foods within a given category and there are exceptions to all of our rules, but very few. Stick to the categories and rules in the Fast Start class and you will be successful beyond your wildest dreams. ThriveWeightLoss.com There are foundational food categories. Once you learn these categories and how to combine them, you’ll be seeing results while mastering the system. Category I: Lean Protein Category II: Fibrous Carb Category III: Complex Carb Category IV: Protein + Fat Category V: Fruits ThriveWeightLoss.com Category I is 10% Calories From Fat LEAN PROTEIN Category I: __________________ Protein Breaks Down Into Amino Acids & Has 4 Calories Per Gram Protein Breaks Down Into Amino Acids & Has 4 Calories Per Gram Egg Whites Low Fat Cottage Cheese Chicken and Turkey Breast 99% FF Turkey Franks 99% FF Ground Turkey/Chicken Deer (Unprocessed) Flounder, Cod Haddock, Sea Bass Grouper, Red Snapper Other White Fish Tuna in Water Tofu in Water ThriveWeightLoss.com Category IV is 50% Calories From Fat PROTEIN + FAT Category IV: _____________________ Fat Breaks Down Into Fat Lipids & Has 9 Calories Per Gram New York Strip Filet Mignon 96% Lean Ground Beef FF Beef Hot Dogs 97% Ground Turkey/Chicken Pork Loin, Lean Pork Wild Game in General Lean Ham Whole Eggs Catfish Scallops, Shrimp Lobster, Crab Shark, Salmon ThriveWeightLoss.com Category III: Complex Carbohydrates 4 calories per gram COMPLEX CARBS (Slow Fat Bus) Sweet Potatoes Whole Wheat Bread Whole Wheat Pasta Long Grain Brown Rice Oatmeal, Grits Green Peas Potatoes Corn Black-eyed Peas Navy Beans Limas Peas Turnips ThriveWeightLoss.com Category II: FIBROUS CARBS (Brakes on the Bus) 4 calories per gram Catabolic Broccoli Asparagus Green Beans, Okra Spinach Bell Peppers Squash, Celery Beets, Mushrooms Cauliflower Snap Peas (in pod) Brussels Sprouts Cucumbers 110 Cal. 1g Fiber Per 10 Cals. Nature’s Own DFWB Tortillas ThriveWeightLoss.com Category V: Fruit How Much Do I Eat? CUSTOMIZED Berries, Apples, Oranges & Grapefruit With I & II Variety With I & II Weight Loss Lifestyle Variety, Snacks & Freebies. But Be Cautious of Bananas, Peaches & Pineapples Later It Is Not a Diet, It is a Lifestyle. ThriveWeightLoss.com These foods contain all of the macronutrients. Pintos Black Beans Red Beans Garbanzo Beans Soy Beans Peanut Butter Nuts Thrive! Cereal Kashi Go Lean with ½ Cup Skim Milk * Must Be Eaten by Themselves or With Category II: Fibrous Carbs ThriveWeightLoss.com On the go and don’t have the time to sit down and cook a delicious meal? Meal Replacement offer the perfect solution to your problem. Meal Bars Protein Powders Ready to Drink Shakes ThriveWeightLoss.com Glenny’s Brownies THRIVE Ice Cream Ostrim Jerky Tri-o-Plex Cookies Snack Bars Popcorner Chips Crunch O’s Double Bites Protien Wafers OhYeah! Shakes Chocolites Mac and Cheese Helpful Combinations: ½ PB & J ½ of Any Meal =a snack ThriveWeightLoss.com Freebies Are Typically Zero Calorie Items Category II Veggies Bragg’s Apple Cider Vinegar Sugar Free Jell-O Sugar Free Popsicles 1 Tps LITE Cool Whip Lemon Juice Dill Pickles Lime Juice Celsius Skinny Dippers Bran Crisp Bread Walden Farms Cal. Free ThriveWeightLoss.com In Our Program, Condiments Include Anything That You Would Use Sparingly For Flavor. Remember To Use No More Than 50 Calories Per Meal! ThriveWeightLoss.com ThriveWeightLoss.com TIMING DAILY WEEKLY PORTIONS COMBINATIONS JOURNALING MEALS SNACKS FREEBIES This Is A Perfect Day! “Begin With The End In Mind” ThriveWeightLoss.com The Daily Timing Guidelines: 1. EAT WITHIN ONE HOUR OF RISING _______________________________________ 2. WAIT 3-4 HRS BUT NO MORE THAN 6 UNTIL NEXT MEAL _______________________________________ 3. *Go To Bed On An Empty Stomach – Wait 3 Hours After Last Meal *Get In Late: Cat. I or I & II _______________________________________ USE SNACKS & FREEBIES TO BRIDGE TIME GAPS _______________________________________ 3 Meals & Up To 2 Snacks Plus Men Can Have ________________________ Freebies 4. 3 Meals & 1 Snack Plus Women Can Have _____________________ Freebies ThriveWeightLoss.com There Are Two Types of Days: Perfect Days Blow-It Days Do It Right OR Wrong – There’s No In-Between You Get 100 Blow-It Days A Year! ThriveWeightLoss.com ThriveWeightLoss.com Sunday Monday Tuesday Wednesday Thursday Friday Saturday ThriveWeightLoss.com Sunday Monday Tuesday Wednesday Thursday Friday Saturday ThriveWeightLoss.com Option 1: Hand Rule Option 2: 6-8 inch plate “Delay Your Gratification” ThriveWeightLoss.com Cat I: Lean Protein Cat I: Lean Protein + Cat II: Fibrous Carbs BEST WEIGHT Cat I: Lean Protein + Cat II: Fibrous Carbs + TCO LOSS COMBOS Cat IV: Protein + Fat + Cat II: Fibrous Carbs Cat I: Lean Protein + Cat. II Fibrous Carbs + Cat III Complex Carbs Cat I: Lean Protein + Cat II: Fibrous Carb + Cat V: Fruit SUPERFOOD SUPERFOOD + Cat II: Fibrous Carbs MEAL REPLACEMENTS “Stay Off The Bus” ThriveWeightLoss.com Pancreas III IV II ThriveWeightLoss.com Pancreas II IV II ThriveWeightLoss.com Pancreas I II III ThriveWeightLoss.com ThriveWeightLoss.com www.ThriveWeightLoss.com Join us on Facebook.com/Thriveweightloss Begin With The End In Mind