3 WEEK DIET MANUAL PDF
Brian Flatt's The 3 Week Diet PDF - Read eBook Online or Download the Program Now - Not a BS Review!. Alright, here we are – this is the no-fluff, "exactly what to do" Diet Manual for the strategic set up of the 3 Week Diet; however, this manual will mostly serve as a. Logically just look at that for a second '3 week diet' You and I both know that you and through the book he gives you special manual diet system that will make.
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Legal Disclaimer The information in this manual is not intended to replace 4 Congratulations on picking up a copy of The 3 Week Diet! I'm DOWNLOAD and READ this "Leaked Info" of The 3 Week Diet eBook (PDF) by Brian Flatt. Happy reading «Definitely Not a BS Review!. Unlike those “one-size-fits-all” diets, The 3 Week Diet Manual will show you how to calculate your lean body mass vs. fat percentage and will then provide you.
Does it work? Theoretically, of course, it should work. Most of the diet phases specify low carb eating and there is a wealth of research showing that low carb is effective for weight loss. But regardless, the results speak for themselves.
Who is the 3 Week Diet best for? People who have the willpower to get them through the hunger pangs. Who should avoid it?
It discusses what to do and not to do while following the diet and also covers, in depth, the recommended supplements and what they do to help quicker weight loss. It explains what to eat, and when to eat it. It includes diagrams and full instructions. Remember, a decrease in lean body mass equates to a slowerrunning metabolism.
The diets that focus solely on the numbers of the scale do more harm to your bodythan good. Thered flag when looking for these diets often called fasts are those that have anobvious lack protein as their primary food source. In fact, these diets do more bad than good becauseyou will lose precious lean body mass in the process of losing weight.
And again,when you lose that precious lean body mass, you slow down your metabolism whichin turn slows your ability to lose weight. The more lean body mass you have, themore calories your body needs to keep that mass functioning properly. Again when the body goes without protein for a length of time, it is going to getits protein needs by eating your skin for lunch and your hair for dinner.
The hair andskin are the first protein stores to be attacked and if you look closely at people onprotein-deficient types of diets, you will notice a lack of glow and sheen to the hairand skin. This is because the protein that keeps the skin and hair healthy and vibrantwill be missing.
People on these types of diets are noticeably haggard, wrinkly anddull looking. Think about it. Can you really afford to lose part of yourheart, liver, brain, kidneys and other vital organs? Do you really want to sacrifice yourprecious skeletal muscle that actually helps you burn fat all day long? I know none of this sounds too pleasant but it is a fact.
When looking to lose weight,it is imperative that the weight you lose is laser-focused on body fat, rather than leanbody mass. Certain diets and misinformation about nutrients can lead to proteindeficiency. Protein deficiency can be even more serious than you think. If you take nothing else from this book, be absolutely certain that youare getting adequate amounts of protein every day. To do this, we will focus on depleting the body of carbohydratesto trigger the starvation response.
Again, this starvation response forces the bodyto switch over to burning incredible amounts of fat for our daily energy needs.
Basically, we are going to throw all kinds of things atthe body to force it to burn more and more body fat, which will result in ultra-fastweight loss.
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Amazingly, the human body is capable of producing thousands ofnutrients that it needs to sustain its own life. Nonessential nutrients: the nutrientsmanufactured by your body thatyou do not need to get from thefood you eat.
To sustainlife, it is essential that you get thesenutrients from your dietary intake. Essential nutrients: the nutrients you must getfrom your diet because they are not being made in thebody.
Some examples of essential nutrients include water, proteins, fats, vitamins andminerals. One very common nutrient that has been purposely omitted hereare carbohydrates. You will learn a lot more about this in the coming sections. The 3 Week Diet is about maximizing the nutrients that we do need while restrictingthose that we do not.
Really, it is all about eating the right foods in the rightquantities at the right time. Understanding the role each of these primary nutrients play on our health andon our ability to gain or lose weight is an important feature of The 3 Week Diet. Istrongly encourage you to familiarize yourself with this portion of The 3 Week Diet,as it will have long lasting ramifications on your daily life.
The 3 Week Diet System By Brian Flatt
They are essential toyour muscles, hair, skin, hair,organs and hormones. While thebody can survive without eatinganother carbohydrate and last forextended periods without eatingfat, a lack of protein in your dietwill cause degeneration of yourmuscle tissue and organs, whichwill eventually lead to death.
Knowing how important protein is to the body, it is unbelievable to see how manypeople still get most of their calories from high-carbohydrate diets. Several studies have shown that the recommended daily allowance for proteinconsumption is far lower than it should be Proteins are made up of amino acids and there are just 20 amino acids that make upALL human proteins. Of these 20 amino acids, the body can only produce 12 of theseitself.
This means the other eight amino acids must be obtained through the foodsyou eat. Lysine, leucine, isoleucine, methionine, phenylalanine, threonine, tryptophan, andvaline are the essential amino acids that are not made by the body there are twoothers necessary for infants and small children. We get these amino acids when weconsume protein sources like meat, fish, poultry and legumes. To get enough essential aminoacids through vegetable protein, one usually has to combine several different foodgroups together in a strategic combination.
Breaking down and processing protein takes a lot more energy and much more timethan it does to break down other nutrients. In other words, the body has to work alot harder to digest protein than it does with carbohydrates and fat.
The extra energy it takes to break down and process protein reduces the amount ofenergy your body receives from that food it consumed. Also, because it takes longerto break down and to assimilate protein, the process of emptying the stomach takeslonger as well, which causes us to feel full longer, which reduces hunger pangs. So, when you eatcalories primarily from protein, you can rest assured that these protein calories arerepairing and rebuilding your body with the excess being eliminated as waste.
Theextra protein will not be stored as body fat. As you will see, this is in stark contrast toexcess carbohydrates and fat we eat, which are stored on our bodies in our fat cellsinstead of being eliminated.
Adding protein to your meals causes your body to release a hormone calledglucagon.
Glucagon works to slow down the harmful effect of excess carbohydratesfrom being deposited into our fat cells. It does so by slowing the rate of absorptionof those carbohydrates. Additionally, there are new studies that have shown thatwhen the body releases glucagon by consuming protein in your diet , it also worksto stimulate fat-burning by freeing up your stored body fat, so that it can be used tofuel your body.
As you will see, when we increase protein consumption and significantly decreasethe amount of carbohydrates we consume, we benefit from a dual fat-burning effect.
On one hand, when the body does not have carbohydrates to turn to, to fuel the body, it begins to use stored body fat. Secondly, the release of glucagon into thebody appears to have the added effect of attacking the fat stores that the insulin hasworked to preserve. The 3 Week Diet is strategically designed to take advantage ofboth of these events.
FatUnfortunately, fat has received a bad rap for decades. The notion that fat makes us fat makes perfect sense at face value, especially whenyou considered how calorically dense fat actually is.
A gram of fat contains 9 calorieswhile the same gram of protein or carbohydrates are only 4 calories. On the same token, it is important to note that fat by itself also does not make us fat. In fact, fat plays an important role in many parts of the body. While we can go forlong periods of time without fat, we cannot live without it completely. Those fatsthat we cannot live without are known as essential fatty acids EFAs. Research hasshown that these EFAs actually help us burn the stubborn, stored body fat that wewant to get rid of, in addition to numerous other health benefits.
In The 3 Week Diet,we will focus on getting an optimal amount of these good fats to enhance our abilityto lose weight fast, while becoming healthier. Fat CellsRecently, research has shown that once a fat cell is created, it never goes away. Fat cells get larger and larger until they can no longer hold stored fat. When thishappens, your body creates new fat cells to hold the excess. And again, once thosenew fat cells are created, they are yours for life.
While we cannot totally eliminate fat cells from the body, we can get rid of thegooey fatty acids and dangerous triglycerides that those fat cells are holding whichwill make us thinner. Understand that fat is actually the perfect fuel for your body. CarbohydratesAlthough carbohydrates are the most common source of energy in humans, thesimple fact is, there is not a single carbohydrate that is essential to human life.
Simple carbohydrates are also known as simple sugars. Simple sugars are thosefound in refined sugars and the foods they are made with like cookies, candies, etc but also in food like fruit and milk. Complex carbohydrates are known as starches. Starches include grain productssuch as cereals, bread, pasta, crackers and rice. Like simple carbohydrates, complexcarbohydrates can be refined or left unrefined.
Refined carbohydrates are consideredto be less healthy as the refining process strips away much of the vitamins, proteinand fiber. Unrefined carbohydrates cause less insulin spike and because of that, theyare considered to be the healthiest of the carbohydrates. Regardless of whether the carbohydrates are simple or complex, both of them causespikes in blood sugar.
As you will see shortly, these spikes in blood sugar are the 1cause of unwanted body fat. And what goes into the foodpyramid will, in turn, dictate how muchmoney we spend on certain food products. King Senwosret, of course, claims the honor. But so does his architect, the quarry master, the stonecutters, slaves, and the boys who carried water to the workers. Intense lobbying efforts from a variety of food industries also helped shape the pyramid.
According to federal regulations, the panel that writes the dietary guidelines must include nutrition experts who are leaders in pediatrics, obesity, cardiovascular disease, and public health. FIBERFiber is actually a carbohydrate but I felt the need to devote a specific section tofiber because of the misinformation surrounding it.
This isbecause fiber cannot be digested by the human body. Since fiber is not digested bythe body, it does not create a rapid rise in blood sugar like other carbohydrates. But beware! There are two schools of thoughts on fiber. However, you should be sure to get yourfiber from vegetables and salad greens rather than forcing yourself to get 30 gramsper day as recommended by the mainstream medical community. If you are concerned about constipation, some researchers believe that constipationitself is caused by too much fiber in the diet.
Increasing your water intake duringthis diet is essential to good health, proper kidney functioning and it has remarkableeffects on relieving constipation.
It accomplishes thisthrough a complex series of chemical reactions whereby food is converted to theenergy we need. When we eat, the food we swallow enters our digestive tract andis broken down by digestive enzymes. Carbohydrates are converted to glucose, fatsto fatty acids and protein to amino acids. Once these nutrients are broken down,they are absorbed by the bloodstream and carried into the cells of the body.
Ourmetabolism then works to either release these nutrients as energy, use them to buildand repair lean tissue or store them for later use.
The other is destructive, thoughin a positive sense, as it breaks down nutrient molecules to release energy. Theconstructive metabolic process is called anabolism, whereas the destructive processis called catabolism. Small nutrient molecules are converted into larger molecules of protein, carbohydrates and fat.
Catabolism: is responsible for immediately providing the body energy to use. Instead of building up, it breaks down the nutrient molecules to release energy. These two processes do not occur simultaneously but are balanced by the bodybased on several factors. Even if you were bedridden the whole day, basal metabolism is still at work.
People who want to lose weight usually aim for a higher basal metabolic rate BMR.
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Usually 25 percent of the calories you consume are for this purpose. As you will see, the digestion of certain foods will require much more calorie expenditure than others. Protein takes a lot of calories to digest while carbohydrates take far less. Sometimes this makes an entire world of difference between a person who can eat almost everything and not gain an ounce and a person who easily balloons after indulging just once.
Metabolism slows down as you age. Muscle plays a key role in a fast metabolism, as will be discussed in exercise portion of The 3 Week Diet. While timing is not everything, meal frequency greatly affects your metabolism. Yes, there are ways to lose weight quickly that are extremely dangerous.
And this is an important point because losing weight on the 3-Week Diet is about losing weight quickly and safely without depriving your body of the nutrients it needs.
Michael Dansinger, the doctor who consults with the producers of the NBC hit show gest Loser, states that people can lose pounds of weight in a week—if they do it right. It consists of three phases each phase being 1-week long.
During your rst week on the diet, you will likely see a drop of weight in the neighborhood of pounds.
In fact, many people have said that after nishing Phase 1 of the 3-Week Diet, they felt like they could accomplish anything. While you can lose weight quickly on the diet alone, a quality workout like the one in the 3-week diet, can nearly double your fat loss results.
One is for those who would rather workout at their local gym and the other is a home workout using just body weight and the one single most valuable piece of equipment. It will show you how to focus your energy on achieving your goals. On the diet alone, you should see weight loss in the range of around 1-pound of body fat per day.
Losing weight is simply a matter of science. How we gain and lose weight is controlled, in large, by our biological makeup. It promises to be an absolute goldmine of information that cuts right to the heart of rapid fat loss. One of the biggest problems with dieting is that the weight comes o very slowly. In this respect, the 3-Week Diet is an absolute game changer. And, if you want to nearly double those results, I have included the 3-Week Workout, which will help you do exactly that.
A large percentage of my readers are seeking to lose weight for an upcoming special event, such as a wedding, class reunion or an upcoming vacation that usually involves the pool or the beach.
What is the 3 Week Diet?
Others are actors and models that need their body weight and body fat percentages at low levels to earn their living. And many use the 3-Week Diet as a jumpstart to starting a new diet, workout program or healthy lifestyle.
Whatever your goals are, the 3-Week Diet will help you reach them! Research has shown that most overweight people are carrying around pounds of unwanted body fat. Research has also shown that most diets fail.
From my experience, most diets fail because they take the long, slow, boring approach to weight loss. I understand that for a diet to be ultra-successful, it absolutely must produce very rapid results. When the dieter sticks with the diet, the results snowball and the outcome is successful weight loss and a brand new body.Exercise has a wide range of benefits besides fat burning and better fat mobilization.
Any unauthorized reprint or use of this material is prohibited. We increase our protein consumption because it helps preserve lean body mass andit keeps our metabolisms cranked up. Introduction Manual: This manual reveals the science behind activities of body to lose or gain weight. Moving your muscles causes physiological changes that are necessary to maintain and build new muscle mass.
Table of Contents The 3 Week Workout Introduction Manual The Introduction Manual is more than just an introduction to the diet. The simple fact of the matteris that when you skip a meal, your metabolism slows down and puts your body intoa catabolic state.
Unfortunately, Ephedra was used irresponsibly by a few, which resulted in theiruntimely deaths that were linked to Ephedra.