diet_prep
Differences
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| diet_prep [2024/11/27 20:28] – created y5ril | diet_prep [2025/04/13 16:13] (current) – removed ron | ||
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| - | ====== Eat Fat Get Thin Diet Prep ====== | + | |
| - | ===== Things to remove/ | + | |
| - | * fake foods | + | |
| - | * is not whole, real, and fresh | + | |
| - | * in a bag or box | + | |
| - | * contains preservatives, | + | |
| - | * labeled "fat free" or "low fat" | + | |
| - | * contains " | + | |
| - | * all foods that contain sugar | + | |
| - | * any drinks that contain sugar | + | |
| - | * anything containing artificial sweeteners | + | |
| - | * anything containing hydrogenated oils or refined vegetable oils | + | |
| - | ==== Other foods to avoid ==== | + | |
| - | * gluten-containing products | + | |
| - | * dairy products (except grass-fed butter or ghee) | + | |
| - | * grains | + | |
| - | * rice | + | |
| - | * quinoa | + | |
| - | * millet | + | |
| - | * beans | + | |
| - | * foods high in starch | + | |
| - | * non-organic dairy | + | |
| - | ===== Things to add ===== | + | |
| - | ==== Foods that are OK ==== | + | |
| - | * extra-virgin olive oil | + | |
| - | * extra-virgin coconut oil | + | |
| - | * sea salt | + | |
| - | * black pepper | + | |
| - | * detoxifying and anti-inflammatory herbs and spices | + | |
| - | * ginger | + | |
| - | * turmeric | + | |
| - | * cinnamon | + | |
| - | * cayenne pepper | + | |
| - | * thyme | + | |
| - | * rosemary | + | |
| - | * cumin | + | |
| - | * sage | + | |
| - | * oregano | + | |
| - | * coriander | + | |
| - | * cilantro | + | |
| - | * paprika | + | |
| - | * parsley | + | |
| - | * nuts | + | |
| - | * walnuts | + | |
| - | * pecans | + | |
| - | * almonds | + | |
| - | * macadamia nuts | + | |
| - | * cashews | + | |
| - | * seeds | + | |
| - | * hemp | + | |
| - | * chia | + | |
| - | * flax | + | |
| - | * pumpkin | + | |
| - | * sesame | + | |
| - | * unsweetened almond or hemp milk | + | |
| - | * grass-fed butter or ghee | + | |
| - | * high-quality coffee | + | |
| - | * 2 cups per day | + | |
| - | * straight or with butter or coconut oil | + | |
| - | ==== Meals ==== | + | |
| - | * Part-4 recipes | + | |
| - | * plan out 1 week of meals at a time | + | |
| - | ==== Supplements ==== | + | |
| - | use brands that are free from contaminants, | + | |
| - | * high-quality multivitamin and multimineral supplement | + | |
| - | * fish oil (EPA/DHA) | + | |
| - | * 2 grams | + | |
| - | * vitamin D3 | + | |
| - | * 2,000 units | + | |
| - | * L-carnitine | + | |
| - | * 300-400 milligrams | + | |
| - | * twice/day | + | |
| - | * CoQ10 | + | |
| - | * 30mg | + | |
| - | * twice/day | + | |
| - | * magnesium glycinate | + | |
| - | * 30mg | + | |
| - | * twice/day | + | |
| - | * PGX (superfiber) | + | |
| - | * 2-5g | + | |
| - | * before every meal | + | |
| - | * powder form tends to work better than capsules | + | |
| - | * probiotics | + | |
| - | * 10-20 billion CFU | + | |
| - | * MCT oil | + | |
| - | * 1-2 tablespoons | + | |
| - | * electrolytes | + | |
| - | * 1-2 capfuls of e-lyte | + | |
| - | * potato starch | + | |
| - | * 1-2 tablespoons/ | + | |
| - | * twice/day | + | |
| - | === Optional Supplements === | + | |
| - | * digestive enzymes | + | |
| - | * 1-2 capsules with each meal | + | |
| - | * magnesium citrate | + | |
| - | * 150mg | + | |
| - | * 2-3 twice/day | + | |
| - | * essential for constipation | + | |
| - | * LaxaBlend | + | |
| - | * herbal laxative | + | |
| - | * 2-3 capsules at night | + | |
| - | * buffered ascorbic acid | + | |
| - | * 500mg | + | |
| - | * 2-4 twice/day | + | |
| - | ==== Exercise ==== | + | |
| - | * 30 minutes/day or more | + | |
| - | ==== Water ==== | + | |
| - | * 64 oz/day | + | |
| - | ==== Journal ==== | + | |
| - | * track progress | + | |
| - | * body measurements | + | |
| - | * weight | + | |
| - | * height | + | |
| - | * waist circumference @ belly-button | + | |
| - | * hip circumference | + | |
| - | * thigh circumference | + | |
| - | * blood pressure | + | |
| - | * blood sugar | + | |
| - | * fasting blood sugar | + | |
| - | * ideally 70-80 mg/dl | + | |
| - | * 2 hours after breakfast and dinner | + | |
| - | * <120 mg/dl = good | + | |
| - | * >140 mg/dl = pre-diabetes | + | |
| - | * >200 mg/dl = type-2 diabetes | + | |
| - | * thoughts | + | |
| - | * experiences | + | |
| - | ==== Check Numbers ==== | + | |
| - | * fill out first page of data in journal | + | |
| - | * [[flc_quiz|take FLC quiz]] | + | |
| - | * have cholesterol profile and/or basic lab testing done | + | |
| - | * [[EFGT Tests]] | + | |
| - | ===== Pre-diet Checklist ===== | + | |
| - | - kitchen makeover and throw out the bad stuff | + | |
| - | - stock your pantry and fridge with the essentials | + | |
| - | - see "Foods that are OK" section above | + | |
| - | - write your answers to the journal questions | + | |
| - | - choose meals for Days 1-7 to shop accordingly | + | |
| - | - purchase your supplements | + | |
| - | - organize your fitness apparel and any needed gear | + | |
| - | - take all your body measurements and write them down in your journal | + | |
| - | - do any of the optional testing | + | |
| - | - check with your doctor before beginning program | + | |
diet_prep.1732739339.txt.gz · Last modified: 2024/11/27 20:28 by y5ril