Simple Diet & Nutrition Guide

BeachBody.com’s
Quick Start
An Important Note About Evolution & Diet:
3 CONSISTENT
4 NOURISH & CLEANSE
That’s why we highly suggest putting your body in a semi-fasting state,
? QUESTIONS
straight forward guide to
a.k.a. "Ready, Fire...Aim!"
5x-a-day eating schedule.
your body by drinking water.
meaning you are working out with little-to-no food in your digestive system.
should be answered.
We Haven't Changed That Much...
eating so you lose fat
For hydration, don’t use sports drinks, use water. Your body will then be in
Use this to get with the program right away...but
To succeed, it is very important to follow a consistent eating schedule.
Drink at least 2 liters or
“fat burning mode” and the results from your effort will be maximized.
How important is the "no-eating within 3
From an evolutionary point of view, the human body has changed
and improve your health forever – 100% GUARANTEED!
make sure to understand the detail at some point!
Consistency will actually give you a profound sense of control over
8 glasses of water a day.
hours of bedtime" rule?
very little in the past 100,000 years. Genetically, there is virtually no
According to some high profile dieticians and trainers, if you’ve ever
your world and assure two things:
difference between us and our cave dwelling ancestors. In fact, our
This is the one people seem to take for granted. But in conjunction
exercised for a month and not seen the fat reduction you wanted, it’s
This is a great “trick” to keep your body in fat-
Ease into your new exercise routine to get familiar
1
genes have not changed much in the past million years. But, our
probably due to the fact that your insulin levels were high while you were
(1) You won’t get over-hungry, and thus overeat at the next meal
with supplements, improved food intake, and exercise, the catalyst to
burning mode. As you sleep, your body doesn’t
with the moves.
dietary habits and ability to choose what/when to eat have changed
working out. That means your body wasn’t attacking the fat stores even
time, and
flushing out the bad stuff and keeping your body healthy is water. It
really need food, but gets
dramatically.
also helps you feel full during the day. A balanced eating schedule
though you were working your hardest.
hungry because you usually
2
To start your workout program you need:
(2) You will be feeding your body regularly to encourage an
with lots of water is a very manageable routine.
eat every 3 or 4 hours. Your
So, if you limit your carbs before exercise and before sleep, your body
- VCR, TV, electricity
increase in your metabolism (that’s the Holy Grail!)
body looks for carbohydrates
And there’s the rub…the caveman was chasing after herds of ante-
has more time to function as an effective fat burning machine!
- Resistance (dumbbells or LifelineTM cables)
5 FORTIFY
to consume, but since you
lope trying to capture enough food to survive the winter. Today we’re
- Enough space to jump around
your diet with a multi-vitamin.
haven’t eaten recently, there
sitting in the drive-through contemplating the price/fun factor of
SCHEDULE:
5 Sample Food Plans (approx. 1,200 calories/day)
- Water & Towel
will be a shortage. Then the
When you exercise hard and/or reduce your diet, your body can easily
“Super Sizing” our order. Then, when we wake up the next morning
- Supplements (optional)
Breakfast - within an hour of waking up
(7 AM)
body looks to stored fat —
suffer from vitamin deficiencies. Most nutritionists believe that multi-
Breakfast Snack Lunch Snack Dinner
and decide to go on a diet by dramatically cutting back our calorie
BINGO! Also, your body has
vitamins are absolutely essential, especially for active individuals
3 egg whites or
Half a Granola bar,
3 oz white
1/2 C Jello
1-1/2 C of pasta
3
Scheduling Workouts
intake, the body and its million year old genetic processor senses this
Snack - 2-3 hours after breakfast
(9-10 AM)
1/2 C of Egg
or half a Balance-
turkey meat
1 Tbsp. fresh fruit
with 1/4 C
a growth hormone spike
because it’s difficult to get enough nutrients from your diet alone. T
AFTER
Beaters
type bar.
2 slices whole
marinara sauce
reduction and fires a message off to the metabolism saying “our food
while you sleep, which also
Try to get consistent with the time and place you workout.
Lunch - 2-3 hours after snack
(12-1 PM)
he combination of daily stress, processed foods and nutrient-depleted
(flavor with salsa)
wheat bread
2 oz broiled
1/2 C soup
chicken breast
aids in the metabolism of
Habit helps.
supply has been dramatically cut-back. We think there may be a
soils may leave your daily diet with deficiencies, which can threaten
Snack - 2-3 hours after lunch
(2-3 PM)
Slice of whole
wheat toast
(broth-based)
Mixed vegetables
fat. Food in your system
famine out there, or maybe it’s winter. Whatever it is, we’ve stopped
healthy muscle growth, energy production, protein metabolism, and fat
w/ one pat of butter
1 C of fruit juice
Romain lettuce
4
Important: Take it easy with a new program
getting fuel, so stop using so much energy. I repeat, stop using so
Dinner - finished at least 3 hrs before bed
(7-8 PM)
can interfere with that spike.
burning. Taking a good multi-vitamin will ensure that your body has
salad with 2 Tbsp.
T
2/3 C of OJ or
1 C of nonfat milk
lowfat dressing
So it’s your call — want to
For at least the first week (maybe even the first two weeks)
the nutrients it needs to function properly. We can provide ActiVitTM multi-
much energy. Conserve fat for later!”
The snacks should be small, depending on your caloric needs.
lose weight while you
AR
you should leave some effort behind until you understand
vitamins, but there are other good brands as well. But the key is quality
2/3 C Oatmeal with
1 medium size
3 oz Tuna
Fat free bran muffin 3 oz grilled or
Doug Couch
(e.g., Half a granola bar, piece of fruit, etc.)
1/2 C of banana
piece of fruit with
broiled salmon
sleep? Sleep on an empty
1 Tbsp. nonfat
1/2 C nonfat milk
the moves and what your body can handle. You will get too
and freshness — when it comes to vitamins, we get what we pay for!
And thus, the body’s metabolism slows to conserve its resources –
slices
1/4 C lowfat
BEFORE
mayo
with marinade
stomach!
sore to workout every day if you don’t introduce a new
1 C of nonfat milk
cottage cheese
2 slices whole
(2 Tbsp. light soy
just like it did when a real famine or winter would force the caveman
wheat bread
sauce, 1 Tbsp.
program to your body gradually.
6 REFRAIN
Ginger root,
Does the type of food really make a difference if you still limit
to go days or weeks without food. (Note: It is believed that the human
1 C of fruit juice
The most important aspects in
from eating at the wrong times.
1 Tbsp. garlic)
calories? Why do you give us Michi's Ladder and the other
Day 1: Take a photo
body can survive about forty days without eating, using your stored
Steamed mixed
QUICK ST
5
this eating schedule are that
fat alone for fuel. Great, huh?)
Do not have a sports drink or diet bar heavy in carbohydrates right
vegetables
guidelines too?
Yes, take a photo of yourself so you have a record of where
you DO eat breakfast, and that
before bed or before working out. You want your body to be in a “fat burn-
1 C brown rice
Michi’s ladder ranks foods, but it shouldn’t be the “end all” for you. What matters
you started. Make a note of your “Day 1” and track your
The lesson in this evolutionary example is
you DO stop eating three hours
ing state” vs. a “carb burning state” when your body looks for energy.
2 Waffles with
1 C lowfat yogurt
2 oz Ham
1/2 C frozen yogurt
3 oz of grilled red
more is the makeup of the food; the percentage of carbs, proteins, and fats.
progress.
2 tsp. of Light
1 oz lowfat
meat (lean cut - the
this: To effect long-term, healthy loss of stored
BEFORE bed. (You might start
Syrup
size of your palm)
For example, if your body doesn’t get enough protein, then it goes into
Don't have a sports drink or diet bar right before your workout.
Swiss Cheese
2/3 C of OJ
Small baked potato
“Go!” Push “Play” on the VCR.
body fat, you want to avoid sending the body a
to get hungry before bed, but
2 pieces Rye bread
“starvation mode” and lowers your BMR (basic metabolic rate). Many people
6
Brown mustard
with 1 Tbsp. of fat
free sour cream
that eat like birds, but only eat carbs, have high body fat. That’s why many
signal that it needs to “reset” your metabolism to
Do your routine and you’re done for the day! You’re on your
then you will enjoy eight hours
It’s the secret enemy of exercise: the wrong food at the wrong time.
1 oz baked
Mixed vegetables
women are finding such great results when they add protein to their diet
potato chips
way to a body transformation you won’t believe.
conserve fuel. That means while you limit calorie
of solid fat burning if you can
While your overall diet is important, we also want you to maximize
1 medium size
1 small slice whole
because they haven’t been getting enough for years and suddenly they do
wheat bread
intake, do not restrict it so much that your body’s
control yourself.) By allowing
the effect of exercise to burn stored fat. Controlling the foods you eat
piece of fruit
and POW! up goes the BMR.
Log on...
7
built-in survival chemistry panics. That’s why we
your body to sleep in “fasting
before you workout is the one step most people don’t know about.
1 C of Oat Bran
1 Tbsp of peanut
1/2 C Turkey chili
1 plain rice cake
1/8 slice
We've found success is much easier with moral support. At
are advocating that you consume at least 1,200
I just had a baby and I want to go for stunning results by just using
mode” - meaning you are not
And it is amazingly effective.
cereal with
butter on celery
1 oz lowfat
1 Tbsp. of
from 15” pizza
BeachBody.com it's free to get expert advice, find "virtual"
calories a day. (That’s still not a lot of calories,
1 C of fruit
Cheddar Cheese
peanut butter
Salad w/
the top tier foods for a RIPPED effect. I'm finding it hard to do a
in the midst of digesting a
Your body has two main sources of energy: stored fat and stored
1 C of nonfat milk
1/2 sourdough roll
2 tsp lowfat salad
workout partners, exchange recipes and stay motivated. Click
by the way.) The secret to long-term fat loss is
dressing
workable menu. Any suggestions?
carbohydrates. When you eat or drink substances like sports bars or
1/2 C of fresh fruit
on Community Message Boards at BeachBody.com to join in!
meal, your body will access
creating this “calorie deficit,” without motivating
1 C of nonfat milk
1 C fresh fruit
or vegetables
Don’t despair. Lots of moms have turned their fitness around. Don’t worry too
stored fat for energy. What bet-
sports drinks which are generally high in carbs, your body’s insulin
your “survival genetics” to compensate by lower-
Step-By-Step
levels rise to cope with the additional carbohydrates in your system.
much about sticking with the Tier 1 category, especially at first. Try instead to
D I E T
That’s it. You’re ready to implement the strategies and tools which
ter time to be slightly hungry
ing your metabolism. It’s a delicate balance —
That means, for the two hours while you process those carbs through
keep to the top 3 tiers! Stick with it, and don’t be too hard on yourself if you
have transformed the bodies, and lives of people just like you! If
but once you get in the habit of disciplined por-
anyway than while you sleep?
your bloodstream, your body’s hormones are focused on burning that
occasionally fall off for a day or two.
GUIDE
you stay with it, you will see dramatic results.
tion control and regular exercise, you can forget
You wake up hungry, and per this plan, you eat breakfast on schedule!
1/2 Bagel with
1/2 C of nuts
Turkey hot dog
1 oz fat free
3 oz skinless grilled
type of fuel for energy. Thus, if you consume those carbs before your
1 Tbsp. of lowfat
(Plain peanuts,
Hot dog bun
angelfood cake
turkey breast
the battle-of-the-bulge, because you will win the
workout, you will be in the mode to burn the carbs in your body more
Cream Cheese
cashews,
Light spread of
(A tea cup full)
1 medium
1/2 C of nonfat milk
almonds, etc.)
1 oz lowfat
baked potato
war, and be lean the rest of your life.
than stored fat around your waist and thighs!
mustard/ketchup
or 2/3 C of OJ
frozen yogurt
www.BeachBody.com
www.BeachBody.com
Baked Potato with
1 C mixed
www.BeachBody.com
1 C Fresh Fruit
1 Tbsp. of fat free
vegetables
Click on “Community Message Boards” to find virtual workout and diet
Click on “Community Message Boards” to find virtual workout and diet
sour cream
1 C fresh fruit
Click on “Community Message Boards” to find virtual workout and diet
partners, to exchange recipes or to talk about motivation.
partners, to exchange recipes or to talk about motivation.
Mixed vegetables
3/4 C brown rice
partners, to exchange recipes or to talk about motivation.

---

6 STEPS
Eat to carve your physique:
1 CONTROL
CALORIE EQUATION:
2 QUESTION
DESSERT...
to transform your body.
Ah, wonderful glorious dessert
Climb MICHI’S LADDER
your portions.
Calories Burned - Calories Eaten = Calorie Deficit
everything you eat.
Michi’s Ladder is a guideline, but we leave it to you to decide. If you only ate from
Tiers 1 & 2, you would have a near-perfect diet!
In restaurant terms, generally, eat half what the chef serves you. An
What you eat has a direct effect on everything
When you’re confronted with the dessert tray, remember the goal;
LET’S BEGIN...
Tier 1: The Absolute Best Foods
1 CONTROL
EXAMPLE: 2,300 Burned - 1,500 Eaten = 800 Calorie Deficit
adequate portion of a meal is 3 ounces of protein (like chicken, tuna or
from the way your body works, to your mood, to
we want to chisel your body as quickly as possible. Now, slowly step
Artichokes
Cereal, whole-grain
Mangoes
Prunes
your portions.
lean ground beef) which is about the size of your palm. Don’t eat until
away from the chocolate cake. Please — step away from the chocolate
Beans
Citrus, fruits & juices
Milk, nonfat
Rice, brown
the amount of fat your body burns or stores. For
Beets
Cranberry Juice
Mushrooms,
Salsa
The actual goal of most fitness
cake...(Did it work?)
Don’t eat until you are full,
you are full. Eat until you’re not hungry. Same goes for salad dressing;
Blueberries
Egg Whites
shitake and mitake
Spinach
long-term weight management (and health), we
Bran
Fish, cold-water
Nectarines
Sweet Potatoes
and slimming programs is
Estimate How Many Calories Your Body Needs
eat until you’re not hungry.
On a large salad, limit it to just enough for taste. You will be surprised
Broccoli
(salmon, mackerel,
Oatmeal
Tea (green or black)
suggest that you question everything you eat and
If you MUST have dessert, on your birthday or at a social gathering
Brussels Sprouts
sardines)
Olive Oil
Tofu, light
to increase the ratio of lean
how much less dressing you need to get the same flavor.
( W E I G H T )
Cabbage
Garlic, fresh
Onions
Tomato, sauces
use the eyeball method* of controlling portion size.
( L I F E S T Y L E )
where it’s irresistible, then be smart — a cup of fruit is the best way to
Cantaloupe
Grape Juice
Papayas
and products
muscle to stored fat. That
110 120 130 140 150 160 170 180 190 200
means trimming a lot of fat and
2
Balancing the type of foods you’re eating and always
Carrots
Kale
Peas
Vegetable Juice
QUESTION
Protein:
go to satisfy a sweet tooth. But if you still can’t avoid it, give yourself
Cauliflower
Kiwifruit
Peppers
Water
Control Your Calorie Intake and Portion Size
toning/building muscle. It does
everything you eat.
making sure you’re getting enough protein** are also
the leeway to enjoy it, and take about a third of what you would nor-
1700 1800 1900 2000 2100 2200 2300 2400 2500 2600
Tier 2: Excellent Food, You NEED It!
important.
not mean “losing weight.” We’ve
This is what we call the “Classic Calorie Equation.” Your daily exercise
• Choose lean meats (turkey, chicken, pork) vs. fatty red meats.
mally reach for. That means; if you’re going to have a piece of pump-
Fresh vegetables, skinless white
Almonds
Coffee, black
Oysters
Strawberries
SEDENTARY
SEDENT
heard ads that promise 10
routine will increase the amount of calories you burn each day. If you
• The portion of meat for a meal should be no larger than the
kin pie, have a “sliver of a sliver,” not a “slice.”
Apples
Corn
Pancakes, buckwheat
String Beans
meat, smaller portions, and foods
Asparagus
Low Fat Cottage Cheese
Pasta with marinara
Sunflower Seeds
We recommend using “Michi’s Ladder” to guide your food
palm of your hand (around 3 oz.).
Bananas
Cucumbers
sauce, fish, or
Tomatoes
pounds of “weight loss” in a
lower in fat are the obvious answers
also make sure that you eat fewer calories than you burn, “poof!”—
Bread (rye, marble,
Eggplant
vegetables
Turkey Breast
choices throughout the day. The closer you are to the top, the
NOTE: Be prepared for someone to make a
1900 2000 2100 2200 2300 2400 2500 2600 2700 2800
Pumpernickel)
Fish, freshwater
Peaches
Vegetable Juice,
weekend. And the only way that
to our BeachBody.com Diet Guide.
you burn excess stored fat. It’s a simple, scientifically proven fact that
• Broil, grill or bake — never fry!
Broccoli Sprouts
Graham Crackers
Pears
canned or bottled
better results you will get. It’s a direct relationship which cannot be
comment about the small portion size of your
is possible is by losing water
never fails. And here’s how to do it:
MODERATE
MODERA
• Avoid cream sauces and gravies.
Celery
Lettuce, romaine, leafy
Plums
Veggie Burgers
dessert so he can justify the embarrassing
Cereal, dry
green or red
Raisins
Walnuts
overemphasized. No matter how much you workout, if you don’t make
(3 to 6 grams
Lima Beans
Raspberries
Watermelon
weight. Maybe you’ll lose a
3 CONSISTENT
Calories In:
smarter food choices, you will not see that layer of padding around
mound he’s about to consume.
of fiber per serving)
Melon, honeydew
Ricotta Cheese,
Wine, red
pound or two of fat by starving
Vegetables:
Cherries
Milk, 1%
nonfat
Yogurt, low-fat
5x-a-day eating schedule.
2400 2500 2600 2700 2800 2900 3000 3100 3200 3300
your waist or thighs go away. By contrast, if you give yourself three
Your defense when this hap-
Chicken,
Mushrooms,
Shellfish
(including frozen)
MICHI’S LADDER
your body along the way. But
First, regulate how many calories
solid weeks of eating at the top of Michi’s ladder, the results
• A large salad is great, but try to limit dressings to two tablespoons
skinless white meat
Portobello
Soy Milk
Zucchini
pens is your conviction to the
the rest is water weight. And of
IMPORTANT! Stick to the schedule
you consume. We recommend that if
ACTIVE
CTIVE
will startle you.
of low or nonfat dressing like vinaigrette for flavor instead of a
Tier 3: “Swiss Food” Neutral - Benefits & Hazzards
goal. When you reach it, you’ll
course, as you re-hydrate, your
so you do not get hungry and overeat,
“trimming fat” is your goal, a 1,200 –
coating of creamy dressing which can blow the whole reason
Animal Crackers
Chicken Taco, baked
Margarine, fat-free
Potatoes, white
be walking around feeling great
weight will go right back up —
and so your body has enough fuel
1,500 calorie per day diet will do the
Applesauce
Chocolate
Mushrooms
Pretzels
Now that you have an estimate of how many calories your body
for eating salad anyway.
Avocados
Eggs, whole
Mustard
Refried Beans,
about yourself and your health,
but because you starved your
to rebuild after exercise.
trick, but that’s as low as you want to
needs, you just need to make sure that you consume less than that,
Bagels
English Muffins
Nuts (walnuts,
low-fat
Every meal should be conservative in
and your clothes will be fitting
Baked Beans
French Fries, baked
hazelnuts, pine nuts)
Rice Cakes
body, your metabolism was
go before your body “resets” your
and your body will be forced to access its stored fat to make up the
• A side portion of vegetables is best if steamed, and should be
Beef, eye of round
Fruit, dried
Olives
Rice, white
portion size, and have a fairly even
about the size of a full coffee mug.
perfectly - if not a little loose.
Beef, London broil
Fruit Juice,
Pancakes
Sauerkraut
reset! So the next time you eat
4 NOURISH
metabolism. If you aren’t as con-
difference. That’s how you lose fat: Force your body to use stored
Beef, top round
unsweetened
Pasta, plain
Soup, canned broth
ratio of protein, carbohydrates,
Soon you will see that same
Canola Oil
Granola, low-fat
Peanut Oil
Veal Cutlet
food, your body will be ready to
cerned with quickly trimming fat as
energy by controlling the “energy” (a.k.a. Calories) you put in.
• Avoid butter or cream-based sauces on veggies. Lemon juice,
& CLEANSE
Chicken, dark meat
Jam and Marmalade
Peanuts
Wine, white
person who gave you a hard
Edie May Grant
store any leftover calories as fat.
you are about increasing muscle,
and vegetables.
salt and soy sauce are good ways to add flavor without adding
Chicken Sandwich,
Latte, iced mocha
Pork Tenderloin
Yogurt
your body by drinking water.
broiled
w/ nonfat milk
time and he’ll be asking your
AFTER
And soon you’ve got more fat
2,000 calories is a good number.
Once you accumulate a 3,500 calorie deficit, you've burned off 1 pound of fat!
fat calories.
Edie May Grant
Drink at least 2 liters (8 glasses)
Tier 4: Careful! (Eat In Moderation)
By controlling the calorie deficit, you can control your weight loss:
advice about how to lose the
stored than when you started.
Both levels will start to steer
BEFORE
of water a day.
BeachBody.com Rules for Choosing Foods
Carbohydrates:
Beef, filet mignon
Coffee Cake
Lunchmeat and
Potato or Macaroni
soft belly. At that moment
Not good.
your choices away from large
Beef, lean ground
Crackers
Hot Dogs, low-fat
Salad
Beef or Chicken,
Cream Cheese,
Macaroni and Cheese
Pudding, made with
you’ve won. But don’t rub it in. Turn him on to BeachBody.com, and
portions and fatty/processed
"The Daily Deficit"
Fresh vegetables are the core to fast weight loss. Use vegetables
• One small roll with dinner is okay, but should be limited to
barbecued
low-fat
Mayonnaise, low-fat
low-fat milk
Beef, sirloin
Duck, other game
Meat Loaf
Reuben Sandwich
you’ve got a friend for life (him and us!)
5 FORTIFY
foods toward healthier,
450 Calories = lose 1/8 pound a day, 11 lbs of fat in 90 days
to replace meat and processed foods, and you will lose weight.
the size of a plum, or 1 slice of bread, with no added butter
Beef Stroganoff
Granola or
Mexican Food
Sherbet
TIP:
Beer
Energy Bar
(baked not fried)
Sloppy Joe (lean beef,
Since the goal
your diet with a multi-vitamin.
reasonable choices.
900 Calories = lose 1/4 pound a day, 22 lbs of fat in 90 days
or margarine.
Butter
Grilled Cheese
Milk, 2%
ground turkey)
is to lose fat and tone mus-
Skinless white meat is a generally better choice than red meat.
Caesar Salad, chicken
Sandwich
Muffins
Soup, canned creamy
(That’s a general guideline for the
1,100 Calories = lose 1/3 pound a day, 30 lbs of fat in 90 days
If you need some motivation to stay on
An exceptional multi-vitamin ensures
• If you want to have a small potato, rice, or small helping of
Canadian Bacon
Ham
Peanut Butter
Soy Sauce
cle, let’s do it in a reason-
millions of people who will read this.
Cheese
Hawaiian Pizza
Pepper, stuffed
Spaghetti,
1,600 Calories = lose 1/2 pound a day, 45 lbs of fat in 90 days
A piece of bread with a meal is okay; two pieces is one too many.
the program, listen to just one of our
you get all the nutrients you need
pasta, exchange that for the dinner roll.
Chef’s Salad
Honey
Pizza, meatless
with meatballs
able amount of time: 90
For more specific detail as to your per-
Chili
Lettuce, iceberg
Popcorn,
Sub Sandwich
success stories:
Chinese Food (with
Juice, sweetened
with salt and butter
Taco Salad, chicken
days, 45 days, 30 days
when cutting calories.
sonal caloric needs, we suggest you call
Egg whites have less fat than whole eggs.
Beverage:
lots of vegetables)
Lamb Chops
Pork Chop,
Tuna or Chicken Salad
a registered dietician or diet center.)
whatever suits your status,
Chips, low-fat
Lasagna, meat
fat removed
Vegetable Oil
This has been proven in many instances within clinical trials, by
When looking at a plate of food you suspect is high in fat (like pizza)
“Your program has given me confidence. I feel beautiful.
today. To get healthy results,
6 REFRAIN
Hollywood, and by the general public. The “Daily Deficit” works. If
or carbohydrates (like pasta), literally eat half the helping you would
• One small glass of fruit juice, nonfat milk, or wine is okay with
Calories out:
Tier 5: May Taste Great...But You Will Pay Later!
My energy level has gone up. I’m no longer tired in the
eat and take supplements
a meal (best to avoid the wine at breakfast.)
from eating at the wrong times.
Bacon
Chicken or Fish
Hamburger, fast food
Potato Skins, fried
you want to hit a very specific weight loss goal, this is how you can
normally eat. Do not overeat.
to support an exercise rou-
Second, approximate how many calories your body uses each day
morning. If you stick with the program 100% and eat
do it, to the pound, to the day. And we’re not talking water weight —
•
Beef, ground, regular
Sandwich, fried
Hot Dogs
Pot Pie
Otherwise, water is best, with one diet soda, iced tea, or coffee
Beef Taco, fried
Chips, potato or corn
Ice Cream
Refried Beans
When you workout, and when you sleep,
tine. The trick is to eat the
using the following grid, which is calculated based on your body
Breakfast Sandwiches,
Cinnamon Buns
Latte, with whole milk
Creamy Salad
we’re talking about burning off significant stored fat. The trick is to
being a worst-case backup. Two glasses of water will help
right every day, you will see a difference you’ve never
you want your body to be in a “fat
fast food
Clams
Lobster Newburg
Dressing
right food at the right time,
weight, your lifestyle, and the conservative assumption that you will
*The “eyeball method” means knowing how much you should eat by looking at it
Cakes
Cookies
Mayonnaise
Sausage
be disciplined about calorie intake.
and having a basic tool for knowing how much is enough.
suppress your hunger during a meal.
seen before. THANK YOU.”
and your body will burn fat
burning state” vs. a “carb burning state.”
Candy
Crab
Milk, whole
Shrimp, fried
burn at least 300 calories in every rigorous 30 minute workout.
Cereal, sugared
Cream Cheese
Nacho Chips,
Sugared Soft Drinks
off every day while you get
Charred or Blackened
Creamed Veggies
with cheese
Spareribs
(FYI - we estimate that you can burn as many as 800-1000 calories when you’re
**According to information in the book, “The Zone” by Dr. Barry Sears, you would
- Edie May Grant
Food
Creamer, nondairy
Onion Rings
Tater Tots
healthier overall.
really pushing it hard in programs like Power 90™, Slim in 6™, and Power Half Hour.™)
Chicken a la King
Doughnuts
Pastries
Toaster Pastries
need 75-120 grams of protein a day, depending on your lean muscle mass and lifestyle.
Chicken, buffalo wings
French Fries
Pies
www.BeachBody.com
www.BeachBody.com
or nuggets
Gravy
Potatoes, fried
Click on “Community Message Boards” to find virtual workout and diet
Click on “Community Message Boards” to find virtual workout and diet
partners, to exchange recipes or to talk about motivation.
partners, to exchange recipes or to talk about motivation.
To find out what “Michi” means, visit BeachBody.com!

---

6 STEPS
Eat to carve your physique:
1 CONTROL
CALORIE EQUATION:
2 QUESTION
DESSERT...
to transform your body.
Ah, wonderful glorious dessert
Climb MICHI’S LADDER
your portions.
Calories Burned - Calories Eaten = Calorie Deficit
everything you eat.
Michi’s Ladder is a guideline, but we leave it to you to decide. If you only ate from
Tiers 1 & 2, you would have a near-perfect diet!
In restaurant terms, generally, eat half what the chef serves you. An
What you eat has a direct effect on everything
When you’re confronted with the dessert tray, remember the goal;
LET’S BEGIN...
Tier 1: The Absolute Best Foods
1 CONTROL
EXAMPLE: 2,300 Burned - 1,500 Eaten = 800 Calorie Deficit
adequate portion of a meal is 3 ounces of protein (like chicken, tuna or
from the way your body works, to your mood, to
we want to chisel your body as quickly as possible. Now, slowly step
Artichokes
Cereal, whole-grain
Mangoes
Prunes
your portions.
lean ground beef) which is about the size of your palm. Don’t eat until
away from the chocolate cake. Please — step away from the chocolate
Beans
Citrus, fruits & juices
Milk, nonfat
Rice, brown
the amount of fat your body burns or stores. For
Beets
Cranberry Juice
Mushrooms,
Salsa
The actual goal of most fitness
cake...(Did it work?)
Don’t eat until you are full,
you are full. Eat until you’re not hungry. Same goes for salad dressing;
Blueberries
Egg Whites
shitake and mitake
Spinach
long-term weight management (and health), we
Bran
Fish, cold-water
Nectarines
Sweet Potatoes
and slimming programs is
Estimate How Many Calories Your Body Needs
eat until you’re not hungry.
On a large salad, limit it to just enough for taste. You will be surprised
Broccoli
(salmon, mackerel,
Oatmeal
Tea (green or black)
suggest that you question everything you eat and
If you MUST have dessert, on your birthday or at a social gathering
Brussels Sprouts
sardines)
Olive Oil
Tofu, light
to increase the ratio of lean
how much less dressing you need to get the same flavor.
( W E I G H T )
Cabbage
Garlic, fresh
Onions
Tomato, sauces
use the eyeball method* of controlling portion size.
( L I F E S T Y L E )
where it’s irresistible, then be smart — a cup of fruit is the best way to
Cantaloupe
Grape Juice
Papayas
and products
muscle to stored fat. That
110 120 130 140 150 160 170 180 190 200
means trimming a lot of fat and
2
Balancing the type of foods you’re eating and always
Carrots
Kale
Peas
Vegetable Juice
QUESTION
Protein:
go to satisfy a sweet tooth. But if you still can’t avoid it, give yourself
Cauliflower
Kiwifruit
Peppers
Water
Control Your Calorie Intake and Portion Size
toning/building muscle. It does
everything you eat.
making sure you’re getting enough protein** are also
the leeway to enjoy it, and take about a third of what you would nor-
1700 1800 1900 2000 2100 2200 2300 2400 2500 2600
Tier 2: Excellent Food, You NEED It!
important.
not mean “losing weight.” We’ve
This is what we call the “Classic Calorie Equation.” Your daily exercise
• Choose lean meats (turkey, chicken, pork) vs. fatty red meats.
mally reach for. That means; if you’re going to have a piece of pump-
Fresh vegetables, skinless white
Almonds
Coffee, black
Oysters
Strawberries
SEDENTARY
SEDENT
heard ads that promise 10
routine will increase the amount of calories you burn each day. If you
• The portion of meat for a meal should be no larger than the
kin pie, have a “sliver of a sliver,” not a “slice.”
Apples
Corn
Pancakes, buckwheat
String Beans
meat, smaller portions, and foods
Asparagus
Low Fat Cottage Cheese
Pasta with marinara
Sunflower Seeds
We recommend using “Michi’s Ladder” to guide your food
palm of your hand (around 3 oz.).
Bananas
Cucumbers
sauce, fish, or
Tomatoes
pounds of “weight loss” in a
lower in fat are the obvious answers
also make sure that you eat fewer calories than you burn, “poof!”—
Bread (rye, marble,
Eggplant
vegetables
Turkey Breast
choices throughout the day. The closer you are to the top, the
NOTE: Be prepared for someone to make a
1900 2000 2100 2200 2300 2400 2500 2600 2700 2800
Pumpernickel)
Fish, freshwater
Peaches
Vegetable Juice,
weekend. And the only way that
to our BeachBody.com Diet Guide.
you burn excess stored fat. It’s a simple, scientifically proven fact that
• Broil, grill or bake — never fry!
Broccoli Sprouts
Graham Crackers
Pears
canned or bottled
better results you will get. It’s a direct relationship which cannot be
comment about the small portion size of your
is possible is by losing water
never fails. And here’s how to do it:
MODERATE
MODERA
• Avoid cream sauces and gravies.
Celery
Lettuce, romaine, leafy
Plums
Veggie Burgers
dessert so he can justify the embarrassing
Cereal, dry
green or red
Raisins
Walnuts
overemphasized. No matter how much you workout, if you don’t make
(3 to 6 grams
Lima Beans
Raspberries
Watermelon
weight. Maybe you’ll lose a
3 CONSISTENT
Calories In:
smarter food choices, you will not see that layer of padding around
mound he’s about to consume.
of fiber per serving)
Melon, honeydew
Ricotta Cheese,
Wine, red
pound or two of fat by starving
Vegetables:
Cherries
Milk, 1%
nonfat
Yogurt, low-fat
5x-a-day eating schedule.
2400 2500 2600 2700 2800 2900 3000 3100 3200 3300
your waist or thighs go away. By contrast, if you give yourself three
Your defense when this hap-
Chicken,
Mushrooms,
Shellfish
(including frozen)
MICHI’S LADDER
your body along the way. But
First, regulate how many calories
solid weeks of eating at the top of Michi’s ladder, the results
• A large salad is great, but try to limit dressings to two tablespoons
skinless white meat
Portobello
Soy Milk
Zucchini
pens is your conviction to the
the rest is water weight. And of
IMPORTANT! Stick to the schedule
you consume. We recommend that if
ACTIVE
CTIVE
will startle you.
of low or nonfat dressing like vinaigrette for flavor instead of a
Tier 3: “Swiss Food” Neutral - Benefits & Hazzards
goal. When you reach it, you’ll
course, as you re-hydrate, your
so you do not get hungry and overeat,
“trimming fat” is your goal, a 1,200 –
coating of creamy dressing which can blow the whole reason
Animal Crackers
Chicken Taco, baked
Margarine, fat-free
Potatoes, white
be walking around feeling great
weight will go right back up —
and so your body has enough fuel
1,500 calorie per day diet will do the
Applesauce
Chocolate
Mushrooms
Pretzels
Now that you have an estimate of how many calories your body
for eating salad anyway.
Avocados
Eggs, whole
Mustard
Refried Beans,
about yourself and your health,
but because you starved your
to rebuild after exercise.
trick, but that’s as low as you want to
needs, you just need to make sure that you consume less than that,
Bagels
English Muffins
Nuts (walnuts,
low-fat
Every meal should be conservative in
and your clothes will be fitting
Baked Beans
French Fries, baked
hazelnuts, pine nuts)
Rice Cakes
body, your metabolism was
go before your body “resets” your
and your body will be forced to access its stored fat to make up the
• A side portion of vegetables is best if steamed, and should be
Beef, eye of round
Fruit, dried
Olives
Rice, white
portion size, and have a fairly even
about the size of a full coffee mug.
perfectly - if not a little loose.
Beef, London broil
Fruit Juice,
Pancakes
Sauerkraut
reset! So the next time you eat
4 NOURISH
metabolism. If you aren’t as con-
difference. That’s how you lose fat: Force your body to use stored
Beef, top round
unsweetened
Pasta, plain
Soup, canned broth
ratio of protein, carbohydrates,
Soon you will see that same
Canola Oil
Granola, low-fat
Peanut Oil
Veal Cutlet
food, your body will be ready to
cerned with quickly trimming fat as
energy by controlling the “energy” (a.k.a. Calories) you put in.
• Avoid butter or cream-based sauces on veggies. Lemon juice,
& CLEANSE
Chicken, dark meat
Jam and Marmalade
Peanuts
Wine, white
person who gave you a hard
Edie May Grant
store any leftover calories as fat.
you are about increasing muscle,
and vegetables.
salt and soy sauce are good ways to add flavor without adding
Chicken Sandwich,
Latte, iced mocha
Pork Tenderloin
Yogurt
your body by drinking water.
broiled
w/ nonfat milk
time and he’ll be asking your
AFTER
And soon you’ve got more fat
2,000 calories is a good number.
Once you accumulate a 3,500 calorie deficit, you've burned off 1 pound of fat!
fat calories.
Edie May Grant
Drink at least 2 liters (8 glasses)
Tier 4: Careful! (Eat In Moderation)
By controlling the calorie deficit, you can control your weight loss:
advice about how to lose the
stored than when you started.
Both levels will start to steer
BEFORE
of water a day.
BeachBody.com Rules for Choosing Foods
Carbohydrates:
Beef, filet mignon
Coffee Cake
Lunchmeat and
Potato or Macaroni
soft belly. At that moment
Not good.
your choices away from large
Beef, lean ground
Crackers
Hot Dogs, low-fat
Salad
Beef or Chicken,
Cream Cheese,
Macaroni and Cheese
Pudding, made with
you’ve won. But don’t rub it in. Turn him on to BeachBody.com, and
portions and fatty/processed
"The Daily Deficit"
Fresh vegetables are the core to fast weight loss. Use vegetables
• One small roll with dinner is okay, but should be limited to
barbecued
low-fat
Mayonnaise, low-fat
low-fat milk
Beef, sirloin
Duck, other game
Meat Loaf
Reuben Sandwich
you’ve got a friend for life (him and us!)
5 FORTIFY
foods toward healthier,
450 Calories = lose 1/8 pound a day, 11 lbs of fat in 90 days
to replace meat and processed foods, and you will lose weight.
the size of a plum, or 1 slice of bread, with no added butter
Beef Stroganoff
Granola or
Mexican Food
Sherbet
TIP:
Beer
Energy Bar
(baked not fried)
Sloppy Joe (lean beef,
Since the goal
your diet with a multi-vitamin.
reasonable choices.
900 Calories = lose 1/4 pound a day, 22 lbs of fat in 90 days
or margarine.
Butter
Grilled Cheese
Milk, 2%
ground turkey)
is to lose fat and tone mus-
Skinless white meat is a generally better choice than red meat.
Caesar Salad, chicken
Sandwich
Muffins
Soup, canned creamy
(That’s a general guideline for the
1,100 Calories = lose 1/3 pound a day, 30 lbs of fat in 90 days
If you need some motivation to stay on
An exceptional multi-vitamin ensures
• If you want to have a small potato, rice, or small helping of
Canadian Bacon
Ham
Peanut Butter
Soy Sauce
cle, let’s do it in a reason-
millions of people who will read this.
Cheese
Hawaiian Pizza
Pepper, stuffed
Spaghetti,
1,600 Calories = lose 1/2 pound a day, 45 lbs of fat in 90 days
A piece of bread with a meal is okay; two pieces is one too many.
the program, listen to just one of our
you get all the nutrients you need
pasta, exchange that for the dinner roll.
Chef’s Salad
Honey
Pizza, meatless
with meatballs
able amount of time: 90
For more specific detail as to your per-
Chili
Lettuce, iceberg
Popcorn,
Sub Sandwich
success stories:
Chinese Food (with
Juice, sweetened
with salt and butter
Taco Salad, chicken
days, 45 days, 30 days
when cutting calories.
sonal caloric needs, we suggest you call
Egg whites have less fat than whole eggs.
Beverage:
lots of vegetables)
Lamb Chops
Pork Chop,
Tuna or Chicken Salad
a registered dietician or diet center.)
whatever suits your status,
Chips, low-fat
Lasagna, meat
fat removed
Vegetable Oil
This has been proven in many instances within clinical trials, by
When looking at a plate of food you suspect is high in fat (like pizza)
“Your program has given me confidence. I feel beautiful.
today. To get healthy results,
6 REFRAIN
Hollywood, and by the general public. The “Daily Deficit” works. If
or carbohydrates (like pasta), literally eat half the helping you would
• One small glass of fruit juice, nonfat milk, or wine is okay with
Calories out:
Tier 5: May Taste Great...But You Will Pay Later!
My energy level has gone up. I’m no longer tired in the
eat and take supplements
a meal (best to avoid the wine at breakfast.)
from eating at the wrong times.
Bacon
Chicken or Fish
Hamburger, fast food
Potato Skins, fried
you want to hit a very specific weight loss goal, this is how you can
normally eat. Do not overeat.
to support an exercise rou-
Second, approximate how many calories your body uses each day
morning. If you stick with the program 100% and eat
do it, to the pound, to the day. And we’re not talking water weight —
•
Beef, ground, regular
Sandwich, fried
Hot Dogs
Pot Pie
Otherwise, water is best, with one diet soda, iced tea, or coffee
Beef Taco, fried
Chips, potato or corn
Ice Cream
Refried Beans
When you workout, and when you sleep,
tine. The trick is to eat the
using the following grid, which is calculated based on your body
Breakfast Sandwiches,
Cinnamon Buns
Latte, with whole milk
Creamy Salad
we’re talking about burning off significant stored fat. The trick is to
being a worst-case backup. Two glasses of water will help
right every day, you will see a difference you’ve never
you want your body to be in a “fat
fast food
Clams
Lobster Newburg
Dressing
right food at the right time,
weight, your lifestyle, and the conservative assumption that you will
*The “eyeball method” means knowing how much you should eat by looking at it
Cakes
Cookies
Mayonnaise
Sausage
be disciplined about calorie intake.
and having a basic tool for knowing how much is enough.
suppress your hunger during a meal.
seen before. THANK YOU.”
and your body will burn fat
burning state” vs. a “carb burning state.”
Candy
Crab
Milk, whole
Shrimp, fried
burn at least 300 calories in every rigorous 30 minute workout.
Cereal, sugared
Cream Cheese
Nacho Chips,
Sugared Soft Drinks
off every day while you get
Charred or Blackened
Creamed Veggies
with cheese
Spareribs
(FYI - we estimate that you can burn as many as 800-1000 calories when you’re
**According to information in the book, “The Zone” by Dr. Barry Sears, you would
- Edie May Grant
Food
Creamer, nondairy
Onion Rings
Tater Tots
healthier overall.
really pushing it hard in programs like Power 90™, Slim in 6™, and Power Half Hour.™)
Chicken a la King
Doughnuts
Pastries
Toaster Pastries
need 75-120 grams of protein a day, depending on your lean muscle mass and lifestyle.
Chicken, buffalo wings
French Fries
Pies
www.BeachBody.com
www.BeachBody.com
or nuggets
Gravy
Potatoes, fried
Click on “Community Message Boards” to find virtual workout and diet
Click on “Community Message Boards” to find virtual workout and diet
partners, to exchange recipes or to talk about motivation.
partners, to exchange recipes or to talk about motivation.
To find out what “Michi” means, visit BeachBody.com!

---

6 STEPS
Eat to carve your physique:
1 CONTROL
CALORIE EQUATION:
2 QUESTION
DESSERT...
to transform your body.
Ah, wonderful glorious dessert
Climb MICHI’S LADDER
your portions.
Calories Burned - Calories Eaten = Calorie Deficit
everything you eat.
Michi’s Ladder is a guideline, but we leave it to you to decide. If you only ate from
Tiers 1 & 2, you would have a near-perfect diet!
In restaurant terms, generally, eat half what the chef serves you. An
What you eat has a direct effect on everything
When you’re confronted with the dessert tray, remember the goal;
LET’S BEGIN...
Tier 1: The Absolute Best Foods
1 CONTROL
EXAMPLE: 2,300 Burned - 1,500 Eaten = 800 Calorie Deficit
adequate portion of a meal is 3 ounces of protein (like chicken, tuna or
from the way your body works, to your mood, to
we want to chisel your body as quickly as possible. Now, slowly step
Artichokes
Cereal, whole-grain
Mangoes
Prunes
your portions.
lean ground beef) which is about the size of your palm. Don’t eat until
away from the chocolate cake. Please — step away from the chocolate
Beans
Citrus, fruits & juices
Milk, nonfat
Rice, brown
the amount of fat your body burns or stores. For
Beets
Cranberry Juice
Mushrooms,
Salsa
The actual goal of most fitness
cake...(Did it work?)
Don’t eat until you are full,
you are full. Eat until you’re not hungry. Same goes for salad dressing;
Blueberries
Egg Whites
shitake and mitake
Spinach
long-term weight management (and health), we
Bran
Fish, cold-water
Nectarines
Sweet Potatoes
and slimming programs is
Estimate How Many Calories Your Body Needs
eat until you’re not hungry.
On a large salad, limit it to just enough for taste. You will be surprised
Broccoli
(salmon, mackerel,
Oatmeal
Tea (green or black)
suggest that you question everything you eat and
If you MUST have dessert, on your birthday or at a social gathering
Brussels Sprouts
sardines)
Olive Oil
Tofu, light
to increase the ratio of lean
how much less dressing you need to get the same flavor.
( W E I G H T )
Cabbage
Garlic, fresh
Onions
Tomato, sauces
use the eyeball method* of controlling portion size.
( L I F E S T Y L E )
where it’s irresistible, then be smart — a cup of fruit is the best way to
Cantaloupe
Grape Juice
Papayas
and products
muscle to stored fat. That
110 120 130 140 150 160 170 180 190 200
means trimming a lot of fat and
2
Balancing the type of foods you’re eating and always
Carrots
Kale
Peas
Vegetable Juice
QUESTION
Protein:
go to satisfy a sweet tooth. But if you still can’t avoid it, give yourself
Cauliflower
Kiwifruit
Peppers
Water
Control Your Calorie Intake and Portion Size
toning/building muscle. It does
everything you eat.
making sure you’re getting enough protein** are also
the leeway to enjoy it, and take about a third of what you would nor-
1700 1800 1900 2000 2100 2200 2300 2400 2500 2600
Tier 2: Excellent Food, You NEED It!
important.
not mean “losing weight.” We’ve
This is what we call the “Classic Calorie Equation.” Your daily exercise
• Choose lean meats (turkey, chicken, pork) vs. fatty red meats.
mally reach for. That means; if you’re going to have a piece of pump-
Fresh vegetables, skinless white
Almonds
Coffee, black
Oysters
Strawberries
SEDENTARY
SEDENT
heard ads that promise 10
routine will increase the amount of calories you burn each day. If you
• The portion of meat for a meal should be no larger than the
kin pie, have a “sliver of a sliver,” not a “slice.”
Apples
Corn
Pancakes, buckwheat
String Beans
meat, smaller portions, and foods
Asparagus
Low Fat Cottage Cheese
Pasta with marinara
Sunflower Seeds
We recommend using “Michi’s Ladder” to guide your food
palm of your hand (around 3 oz.).
Bananas
Cucumbers
sauce, fish, or
Tomatoes
pounds of “weight loss” in a
lower in fat are the obvious answers
also make sure that you eat fewer calories than you burn, “poof!”—
Bread (rye, marble,
Eggplant
vegetables
Turkey Breast
choices throughout the day. The closer you are to the top, the
NOTE: Be prepared for someone to make a
1900 2000 2100 2200 2300 2400 2500 2600 2700 2800
Pumpernickel)
Fish, freshwater
Peaches
Vegetable Juice,
weekend. And the only way that
to our BeachBody.com Diet Guide.
you burn excess stored fat. It’s a simple, scientifically proven fact that
• Broil, grill or bake — never fry!
Broccoli Sprouts
Graham Crackers
Pears
canned or bottled
better results you will get. It’s a direct relationship which cannot be
comment about the small portion size of your
is possible is by losing water
never fails. And here’s how to do it:
MODERATE
MODERA
• Avoid cream sauces and gravies.
Celery
Lettuce, romaine, leafy
Plums
Veggie Burgers
dessert so he can justify the embarrassing
Cereal, dry
green or red
Raisins
Walnuts
overemphasized. No matter how much you workout, if you don’t make
(3 to 6 grams
Lima Beans
Raspberries
Watermelon
weight. Maybe you’ll lose a
3 CONSISTENT
Calories In:
smarter food choices, you will not see that layer of padding around
mound he’s about to consume.
of fiber per serving)
Melon, honeydew
Ricotta Cheese,
Wine, red
pound or two of fat by starving
Vegetables:
Cherries
Milk, 1%
nonfat
Yogurt, low-fat
5x-a-day eating schedule.
2400 2500 2600 2700 2800 2900 3000 3100 3200 3300
your waist or thighs go away. By contrast, if you give yourself three
Your defense when this hap-
Chicken,
Mushrooms,
Shellfish
(including frozen)
MICHI’S LADDER
your body along the way. But
First, regulate how many calories
solid weeks of eating at the top of Michi’s ladder, the results
• A large salad is great, but try to limit dressings to two tablespoons
skinless white meat
Portobello
Soy Milk
Zucchini
pens is your conviction to the
the rest is water weight. And of
IMPORTANT! Stick to the schedule
you consume. We recommend that if
ACTIVE
CTIVE
will startle you.
of low or nonfat dressing like vinaigrette for flavor instead of a
Tier 3: “Swiss Food” Neutral - Benefits & Hazzards
goal. When you reach it, you’ll
course, as you re-hydrate, your
so you do not get hungry and overeat,
“trimming fat” is your goal, a 1,200 –
coating of creamy dressing which can blow the whole reason
Animal Crackers
Chicken Taco, baked
Margarine, fat-free
Potatoes, white
be walking around feeling great
weight will go right back up —
and so your body has enough fuel
1,500 calorie per day diet will do the
Applesauce
Chocolate
Mushrooms
Pretzels
Now that you have an estimate of how many calories your body
for eating salad anyway.
Avocados
Eggs, whole
Mustard
Refried Beans,
about yourself and your health,
but because you starved your
to rebuild after exercise.
trick, but that’s as low as you want to
needs, you just need to make sure that you consume less than that,
Bagels
English Muffins
Nuts (walnuts,
low-fat
Every meal should be conservative in
and your clothes will be fitting
Baked Beans
French Fries, baked
hazelnuts, pine nuts)
Rice Cakes
body, your metabolism was
go before your body “resets” your
and your body will be forced to access its stored fat to make up the
• A side portion of vegetables is best if steamed, and should be
Beef, eye of round
Fruit, dried
Olives
Rice, white
portion size, and have a fairly even
about the size of a full coffee mug.
perfectly - if not a little loose.
Beef, London broil
Fruit Juice,
Pancakes
Sauerkraut
reset! So the next time you eat
4 NOURISH
metabolism. If you aren’t as con-
difference. That’s how you lose fat: Force your body to use stored
Beef, top round
unsweetened
Pasta, plain
Soup, canned broth
ratio of protein, carbohydrates,
Soon you will see that same
Canola Oil
Granola, low-fat
Peanut Oil
Veal Cutlet
food, your body will be ready to
cerned with quickly trimming fat as
energy by controlling the “energy” (a.k.a. Calories) you put in.
• Avoid butter or cream-based sauces on veggies. Lemon juice,
& CLEANSE
Chicken, dark meat
Jam and Marmalade
Peanuts
Wine, white
person who gave you a hard
Edie May Grant
store any leftover calories as fat.
you are about increasing muscle,
and vegetables.
salt and soy sauce are good ways to add flavor without adding
Chicken Sandwich,
Latte, iced mocha
Pork Tenderloin
Yogurt
your body by drinking water.
broiled
w/ nonfat milk
time and he’ll be asking your
AFTER
And soon you’ve got more fat
2,000 calories is a good number.
Once you accumulate a 3,500 calorie deficit, you've burned off 1 pound of fat!
fat calories.
Edie May Grant
Drink at least 2 liters (8 glasses)
Tier 4: Careful! (Eat In Moderation)
By controlling the calorie deficit, you can control your weight loss:
advice about how to lose the
stored than when you started.
Both levels will start to steer
BEFORE
of water a day.
BeachBody.com Rules for Choosing Foods
Carbohydrates:
Beef, filet mignon
Coffee Cake
Lunchmeat and
Potato or Macaroni
soft belly. At that moment
Not good.
your choices away from large
Beef, lean ground
Crackers
Hot Dogs, low-fat
Salad
Beef or Chicken,
Cream Cheese,
Macaroni and Cheese
Pudding, made with
you’ve won. But don’t rub it in. Turn him on to BeachBody.com, and
portions and fatty/processed
"The Daily Deficit"
Fresh vegetables are the core to fast weight loss. Use vegetables
• One small roll with dinner is okay, but should be limited to
barbecued
low-fat
Mayonnaise, low-fat
low-fat milk
Beef, sirloin
Duck, other game
Meat Loaf
Reuben Sandwich
you’ve got a friend for life (him and us!)
5 FORTIFY
foods toward healthier,
450 Calories = lose 1/8 pound a day, 11 lbs of fat in 90 days
to replace meat and processed foods, and you will lose weight.
the size of a plum, or 1 slice of bread, with no added butter
Beef Stroganoff
Granola or
Mexican Food
Sherbet
TIP:
Beer
Energy Bar
(baked not fried)
Sloppy Joe (lean beef,
Since the goal
your diet with a multi-vitamin.
reasonable choices.
900 Calories = lose 1/4 pound a day, 22 lbs of fat in 90 days
or margarine.
Butter
Grilled Cheese
Milk, 2%
ground turkey)
is to lose fat and tone mus-
Skinless white meat is a generally better choice than red meat.
Caesar Salad, chicken
Sandwich
Muffins
Soup, canned creamy
(That’s a general guideline for the
1,100 Calories = lose 1/3 pound a day, 30 lbs of fat in 90 days
If you need some motivation to stay on
An exceptional multi-vitamin ensures
• If you want to have a small potato, rice, or small helping of
Canadian Bacon
Ham
Peanut Butter
Soy Sauce
cle, let’s do it in a reason-
millions of people who will read this.
Cheese
Hawaiian Pizza
Pepper, stuffed
Spaghetti,
1,600 Calories = lose 1/