3 Week Diet System PDF + 3 Week Diet System PDF Free Download.
The 3 week diet system free download pdf. Search web. the 3 week diet system free download pdf. diabetes miracle cure review. Sitemap. The 3 Week Diet System PDF Download. VISIT HERE.. 3 Week Diet Details. The plan offers a digital pdf download of four distinct manuals. These are an Introduction Manual, a Diet Manual, a Workout Manual, and a Mindset & Motivation Manual. These four parts of the program seamlessly work together to help create the new you. It's clear that the 3Week Diet was built on a solid foundation of science.
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3 Week Diet System PDF + 3 Week Diet System PDF Free Download.
Known as the ‘Fat Phase’, it is during this time that you eat an assigned number of calories, with about 80 percent being fat. This might sound backwards from what you have been led to believe, but studies show that high fat, low protein diets help the body to shed a great deal of fat in a short amount of time.
Brian Flatt 3 Week Diet System Review – PDF Book FREE Download.
In order to help you make a choice I'll say that the best way to lose weight is The 3 Week Diet Program by Briann Flat. Step three: you'll have to choose one of the two global approaches. Let's call them a violent one and the harmonic one. The first one is based on forbidding.
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Brian Flatt 3 Week Diet System Review – PDF Book FREE Download.
Yes! We stand firmly behind our 60 day guarantee and will gladly refund your order within 60 days if you’re not happy for ANY reason. Since The 2 Week Diet is a digital product, returns are as easy as can be – nothing to mail back, no searching for physical receipts, just send us an email and we’ll take it from there!. You can follow the above diet for a month. You can replace the days and you can also change the foods you want to change in the diet plan with the foods that are suitable for the keto diet. 3 week diet pdf free download, three week diet reviews, 3 week diet brian flatt pdf, the 3 week diet system book free download, 3 week diet plan pdf f… See More.
THE 3-WEEK DIET.
Brian Flatt 3 Week Diet System Review – PDF Book FREE Download The 3 Week Diet is a new diet promising quick weight loss. It's creator, Brian Flatt, claims that you can lose between 12 and 23 pounds of fat in just 21 days. By: FLORIDA, N.Y.- April 18, 2017- PRLog– The 3 Week Diet is a new diet promising quick weight loss.
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THE 3-WEEK DIET.
The creator of the 3 Week Diet says that most Americans spend as much as 83 percent of their day, adding fat to their body, rather than losing it! This means your body is sitting in Fat Storing Mode for about 20 hours each and every day!.
3 Week Diet System – Open Diet.
3 boiled eggs plain, 3-5 strips of low sodium or organic turkey bacon, or turkey links, green food smoothie with spinach, 1/2 organic apple, 3-4 organic carrots use in the blender with 1/2 cup of alkaline or distilled water make 2-3 cups BREAKFAST MEAL PLAN 5 3 egg omelet with spinach, few onions lemon pepper, and cook it in a little olive oil.
The 3 week diet system pdf free download pdf
3 Week Diet System – Open Diet.
So you are actually only going to skip 2 meals. It’s nowhere near as difficult as most people think.
7-Day Mediterranean Diet Meal Plan (PDF & Menu) – Medmunch.
Miércoles, 17 de agosto de 2016 3 week diet free download PDF The 3 Week Diet is a unique guide that is helping people in getting fast weight loss. The eBook is offered by Brian Flatt, an expert sports nutritionist, personal trainer and health coach. The 3 Week Diet is guiding people in losing weight instantly within 21 days.
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7-Day Mediterranean Diet Meal Plan (PDF & Menu) – Medmunch.
3DWTIHEEE TEK A FOOLPROOF SCIENCEEBASED DIET GUARANTEED TO MELT AWAY 12 TO 23 POUNDS OF STUBBORN BODY FAT IN JUST 21 DAYS! INTRODUCTION MANUAL The 3 Week Diet – Introduction Manual | 01The information in this manual is not intended to replace medical advice. No action or inaction should be taken based solely on the contents of this information. Beforebegining this or any other nutritional or exercise regimen, consult your physician to be sure it is appropriate for you. The information and opinions expressed here are believed to be accurate, based on the best judgement available to the author. Readers who fail to consult with appropriate health authorities assume the risk of any injuries.Table of ContentsRAPID WEIGHT LOSS������������������������������������������������������������������������������������������������������� 07HOW THIS SYSTEM WORKS������������������������������������������������������������������������������������������09WHY THIS DIET��������������������������������������������������������������������������������������������������������������������� 11WHY 3 WEEKS?������������������������������������������������������������������������������������������������������������������� 1221 DAYS TO MAKE A HABIT��������������������������������������������������������������������������������������������� 13FAT LOSS VS. WEIGHT LOSS������������������������������������������������������������������������������������������ 14NUTRIENTS���������������������������������������������������������������������������������������������������������������������������� 17PROTEIN, FAT, CARBOHYDRATES������������������������������������������������������������������������������� 18THE FOOD PYRAMID AND OBESITY�������������������������������������������������������������������������� 22FIBER��������������������������������������������������������������������������������������������������������������������������������������� 24METABOLISM����������������������������������������������������������������������������������������������������������������������� 25HOW WE GET FAT������������������������������������������������������������������������������������������������������������� 28TRIGLYCERIDES������������������������������������������������������������������������������������������������������������������ 32HOW TO GET THIN������������������������������������������������������������������������������������������������������������ 34DIET OVERVIEW����������������������������������������������������������������������������������������������������������������� 35MEAL FREQUENCY����������������������������������������������������������������������������������������������������������� 36WATER������������������������������������������������������������������������������������������������������������������������������������ 37DIET ESSENTIALS ������������������������������������������������������������������������������������������������������������� 38LET’S GET STARTED��������������������������������������������������������������������������������������������������������� 46This is Not a Review Or a Free Report! This Introduction Manual is just a \"small part\" ofthe actual Brian Flatt's The 3 Week Diet program, so that you know THE FACTS and THE TRUTH of what you will get if you decide to make a purchase. After reading this guide, if you feel that the information within The 3 Week Diet program is suitable for you and helpful to achieve your goals, Click here to get the complete package. (or use the download button on the last page of this document) The 3 Week Diet – Introduction Manual | 04Many of us are paralyzed by the conflicting information being given out in the healthand nutrition field. There are hundreds (if not thousands) of diets and nutritionalplans, quick fix pills and powders, gadgets and gizmos, infomercials and guruswho are giving us confusing and very often, conflicting information on how to loseweight.Who’s right? Who’s wrong…How do we know?The fact is, the weight loss industry is a multi-billion dollar marketplace that thriveson keeping us guessing. It seems like we can’t go a month these days withoutsomething “bigger & better” to come along that can help us lose weight “faster& easier.” It’s the constant barrage of new products and methods that keep us soconfused…But here’s the thing…The real, true “secret” of how we get fat and how we lose weight has beendiscovered decades ago. And since then, that “secret” has been used to help millionsof people to lose weight. Unfortunately, mainstream medicine and the multi-billiondollar diet industry want to keep this a secret.The problem is that although we know how to lose weight, most people don’t knowhow to take full advantage of these weight loss methods to really make the poundscome off fast.When the weight doesn’t come off as fast as we want, we are more susceptible tothose products that promise “faster & better.” But in reality, those products neverlive up to their promises.The fact is the diet & fitness industry does not want you to learn the true secrets toultra-fast weight loss because once you learn it—they know that you’ll never needto buy another one of their bogus products again. And when you don’t need theirproducts, the multi-billion dollar diet industry takes a great big financial hit.Enter The3 Week Diet…The 3 Week Diet is based on medicalscience, rational thoughts and real-lifeproven results. As of right now, you canrest assured that you will never need to buyanother diet book, fancy gizmo or magic pillto lose weight ever again. Quite simply, The3 Week Diet cuts through the bull and givesyou a time-tested, effective and provenblueprint for rapid fat loss.This isn’t one of those diets that worksfor some but not others. The fact is, The 3Week Diet is based on the science involvedwith the human body and how differentnutrients affect our hormones resulting ineither weight loss or weight gain. The 3 Week Diet – Introduction Manual | 06RAPIDWEIGHT LOSSIn all my years in the diet & fitness industry, I don’t think anyone has ever told methat they were looking for a way to lose weight slowly. In fact, most people thatcome to me about losing weight are looking for something that will produce resultsas fast as humanly possible. And I truly believe that the #1 reason that most dietsfail is because they don’t produce results fast enough. Let’s face it…it’s no fun tospend hours at the gym, followed by small portions of food we can’t stand, day afterday, only to see the scale drop just one pound during the week.For a diet to be successful, I truly believethat the diet must produce visible andsignificant results FAST. When the dietersees real results quickly, he/she becomesmore engaged. And when I can get thedieter engaged in the diet, it produces a“snowball effect” causing the results getbetter and better as the dieter gets leanerand leaner because of the results they areseeing on an everyday basis.On The 3 Week Diet, you WILL see realresults daily. Your scale will move, yourclothes will fit better, you’ll feel lighter (because you’ll actually be lighter) and youwill look and feel better than you have in years.This is why The 3 Week Diet is so ultra-effective. It produces extremely fast andvisible results. These fast results keep the dieter motivated. And that motivationkeeps them going until they reach levels of fat loss that they have never imaginedpossible.Once you finish this book, you’re going to know more about how we gain and loseweight than most doctors do. And, using the methods you’ll learn in The 3 WeekDiet, you’re going to be fully equipped to lose weight virtually on command.This is not another “fad” diet. This diet is based on science and it has been proven tobe extremely effective for millions of people for the past several decades. This diettakes into account your own biology and hormones and how the body processes,utilizes, stores and burns body fat. This book will show you how and why you havegained the excess weight you now want to get rid of, so that you can stop theweight from ever coming back.This is the diet that puts you in control.One of the first questions I’m always asked is:“Isn’t losing weight this fast dangerous?”Well, I’m not sure where the idea that losing weight quickly is dangerous. In myopinion, it’s just the opposite. The longer you’re walking around with excess faton your body, the harder it is for your body to function. Your heart needs to workharder and harder to move your body, which puts a deadly strain on one of yourmost vital organs. And research has shown that the longer you’re walking aroundwith excess weight, the more susceptible you are to a host of diseases and medicalproblems.Because of all the health problems associated with excess weight, doesn’t it makeperfect sense to get rid of that weight as fast as possible?I think so.I’m not really sure where the idea came from that says losing weight at a rateof just 1-2 pounds per week is the “safest” or “best” way to lose weight. Inreality, there is little medical safety data out there with regards to howfast we can safely lose weight. Most weight loss “safety data” deals withhow the weight is lost—rather than the rate at which it is lost. Yes, thereare ways to lose weight quickly that are extremely dangerous. And this isan important point because losing weight on The 3 Week Diet is aboutlosing weight quickly and safely without depriving your body of thenutrients it needs.Dr. Michael Dansinger, the doctor who consults with the producersof the NBC hit show “The Biggest Loser”, states that people canlose 20 pounds of weight in a week — if they do it right.The 3 Week Diet shows you how to do it right.HOW THIS SYSTEMWORKSThe 3 Week Diet is divided up into several distinct parts. 1. The Diet: the diet portion of The 3 Week Diet is just that—diet. It consists of three phases (each phase being 1 week long). During your first week on the diet, you will likely see a drop of weight in the neighborhood of 10 pounds. It will give you all the information on how you can lose up to one pound of body fat (or more) per day, simply by the foods you eat and don’t eat. The diet requires some motivation and short-term changes to your eating habits but I promise you that if you can make it past the first week of this diet, you will be in total control of your weight for the rest of your life. In fact, many people have said that after finishing Phase #1 of The 3 Week Diet, they felt like they could accomplish anything. 2. The Workouts: one of the reasons people fail in their diets is because the workout required to succeed is just too much for most people to handle. This is not the case with The 3 Week Diet. The 3 Week Diet workouts are designed to burn fat and get you into great shape in about 20 minutes just a few times each week. While you can lose weight quickly on the diet alone, a quality workout like the one in The 3 week diet, can double your fat loss results. The 3 Week Diet workout is broken down into two separate workouts. One is for those who would rather workout at their local gym and the other is a home workout, using just your body weight and the one single piece of equipment. No matter which of the workouts you choose, you’ll find that they are, by far, the best fat-blasting workouts you will ever see! 3. Supplements: The supplement report provides a look at some of the most popular diet supplements being used today. These will include a review of the supplements not included in The 3 Week Diet itself. 4. Motivation & Mindset: the motivation report contains valuable information that I have used on my clients in the past. It will show you how to focus your energy on achieving your goals. There are some really great tips, tricks and secrets to losing weight and keeping the weight off.To SummarizeSo Far…The purpose of this book is – simply cut to the chase—to help reduce the eliminate the nonsense and to help you burn stubborn body fat as fast as possible.On the diet alone, you should see weight loss in the range of around 1 pound of bodyfat per day.Losing weight is simply a matter of science. How we gain and lose weight iscontrolled, in large, by our biological makeup. You will gain a better understanding ofthe body’s hormones and how they react positively or negatively with the nutrientsyou eat with regards to weight loss and weight gain.You’ll learn how to get off the weight loss carousel and instead of taking a“roundabout” approach, you’ll deal with weight loss straight on.It is my intention that this diet book will be the very last one you’ll ever purchase. Itpromises to be an absolute goldmine of information that cuts right to the heart ofrapid fat loss.There is really just one set of instructions that we all can follow to achieve rapidweight loss and body transformations in record time and that information iscontained in this book. DOWNLOAD ENTIRE SYSTEM NOW!WHY THISDIETThis diet is going to have several benefits on your life outside of the rapid weightloss it produces. By the end of the diet, you’re going to have a new outlook on howweight is lost and you’re going to have complete control over your weight for therest of your life. You’ll have the tools and knowledge on what you’ll need to droppounds quickly, virtually anytime you stray from healthy eating.One of the biggest problems with dieting is that the weight comes off very slowly.In this respect, The 3 Week Diet is an absolute game changer. No more will you loseweight at a snail’s pace. Instead, by following this diet, you can expect to lose 3/4to 1 pound of fat every single day. And, if you want to double those results, I haveincluded The 3 Week Workout, which will help you do exactly that.There are several reasons why people turn to The 3 Week Diet to lose fat quickly.A large percentage of my readers are seeking to lose weight for an upcomingspecial event, such as a wedding, class reunion or an upcoming vacation that usuallyinvolves the pool or the beach. Others are actors and models that need their bodyweight and body fat percentages at low levels to earn a living. And many use The3 Week Diet as a jumpstart to starting a new diet, workout program or a healthierlifestyle.Whatever your goals are, The 3 Week Diet will help you reach them!WHY3 WEEKS?Research has shown that most overweight people are carrying around 10-20pounds of unwanted body fat. Research has also shown that most diets fail. Frommy experience, most diets fail because they take the long, slow, boring approach toweight loss. When weight loss comes off at 1-2 pounds a week, the rewards for thesacrifices it takes to get there really aren’t worth it. The 3 Week Diet accomplisheswhat most diets take 4-5months to do in 3 weeks.The 3 Week Diet wasspecifically designed to bean extremely rapid methodfor burning between 10-20pounds of body fat.I understand that for a dietto be ultra-successful, itabsolutely must producevery rapid results. Whenresults come quickly, thedieter receives the necessaryfeedback that the diet is working and that it’s worth doing. This results in the dietersticking with the diet. When the dieter sticks with the diet, the results snowball andthe outcome is successful weight loss and a brand new body.This is why The 3 Week Diet works! You will soon see that you will notice favorablebody composition changes in the very first couple of days on the diet. In the veryfirst week alone, you will be likely seeing 10 pounds of fat stripped away from yourbody. Your clothes will be looser… You’ll feel lighter… And you’ll look and feel 10xbetter than you did just a week before.21 DAYS TOMAKE A HABITResearch has shown that it takes approximately 21 days for us to develop a newhabit. This means 21 days of eating healthy… 21 days of going to the gym… 21 days ofdoing whatever it is that you want to implement as a habit into your life.Too often, when we try to implement a new habit into our lives, we look at it inunmanageable light. Because of this, these new healthy habits never get off theground because instead of focusing on just 21 days, we sabotage our goals with themindset that we will have to sacrifice forever.So, instead of starting with thoughts of making a new habit for life, you can make ita lot easier by simply telling yourself that you are just going to “try” this diet for 21days. We can all do 21 days, right? Let your brain “know” that once this “trial period”is over, you can go back to your old eating habits. Then, while your brain lets youparticipate in this “trial,” it will also be working to form new neural pathways onceit realizes that the new habit has benefited you positively in some way. This is thescience behind habit developing and research has shown that it takes approximately21 days to develop new habits or to break old ones.In the case of The 3 Week Diet, your brain will noticed that it now takes less workto move your body throughout the day because it has shed so many pounds. Itwill notice the increased energy you have as a result of your daily walks, weeklyresistance training and other exercise components of this diet. Your body will alsotake note of your physical appearance, your muscle tone and how your clothes arenow much looser. Basically, your brain will see remarkable benefits that will stick withyou and cause you to follow along the path of good eating and exercise habitsNow, understand that research has shown neural pathways to any habit (even thebad ones) can be life-long, which means bad habits can resurface when triggered todo so. This means that you constantly have to be aware of your thoughts and youneed to make conscious efforts to avoid engaging in your bad habits of the past.Believe me, after 21 days, it’s relatively simple to convince yourself to avoid the badhabits. You will be able to indulge in your favorite food without them taking overyour life. My intention of The 3 Week Diet is to not only burn fat away fast, but toalso enforce new, good habits of eating and regular exercise that will stay with youforever. This will ensure that you get the body you’ve always wanted and keep it forlife.FAT LOSS VS.WEIGHT LOSSWe tend to use the term “weight loss” generally when we go on a diet. And whilesome are content with simply watching the numbers of the scale go down, it isimportant that you focus solely on losing fat rather than precious, lean body mass.If you want to simply lose weight…and you don’t care where the weight comes from(body fat, bones, muscle, organs, etc.) then the fastest way to accomplish that isthrough dietary fasting (not eating anything). Fasting is the fastest way to loseweight…but it comes with a hefty price, up to and including death.After about a day of fasting, your body is getting 80-90% of its energy from its ownbody fat, which is a very good thing.However, when the body goes severalhours without protein (amino acidsneeded to sustain life), it begins toattack its own protein stores. Sooneror later, lean body mass is attacked toa point where you are unable to moveand your organs malfunction, whichwill later result in your death.The fact is, there are certain dietsout there that have great success inhelping people achieve weight loss—with studies to prove it—however, by the way those diets are structured, a largeportion of the weight that are lost is not body fat, but instead, lean body mass. Leanbody mass is basically everything that is not body fat. This includes skeletal muscle,organs and bones. Remember, a decrease in lean body mass equates to a slowerrunning metabolism. A slow metabolism will make it harder to lose weight and easierfor you to put weight back on once it’s lost. The 3 Week Diet is designed to not onlykeep your metabolism churning along, but also works to reset and increase its abilityso that you are constantly running at your body’s maximum potential.The diets that focus solely on the numbers of the scale do more harm to your bodythan good. These types of diets actually slow your body’s ability to lose body fat andthey force your body to attack itself for the essential nutrients it needs.You can spot these diets from a mile away, if you know what you’re looking for. Thered flag when looking for these diets (often called fasts) are those that have anobvious lack protein as their primary food source. Diets like the Hollywood JuiceDiet, the Cabbage Soup Diet, the Lemonade Diet, etc. can definitely help you trust me when I say this: the weight you lose on these types of diets isnot the weight you want to lose. 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.But it won’t stop there. 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.If you have any of the following symptoms, chances are you are not getting enoughprotein in your diet: • thin, brittle hair. • hair loss. • reduced pigmentation in the hair. • ridges in fingernails and toenails. • skin rashes, flaky skin, dry skin. • weakness and cramps in your muscles. • difficulty sleeping. • nausea • slow healing in wounds, cuts, scrapesIf you are experiencing any of these symptoms, you should take a good look at yourdaily protein intake. Sometimes these unexplainable conditions come down to aneasy fix—more protein in your diet.Protein deficiency can be even more serious than you think. Long term or frequentprotein deficiency can result in even more serious health risks, such as: • gallstones. • Arthritis. • heart problems. • organ failure. • muscle deterioration. • deathAs you can see, a lack of protein in your diet can be very serious—even lifethreatening. If you take nothing else from this book, be absolutely certain that youare getting adequate amounts of protein every day. In the diet portion of The 3Week Diet, you’ll learn how to calculate your true daily protein requirements.On The 3 Week Diet, we attempt to emulate “starvation” and all the fat-burningqualities it produces—but without all the negative side effects (hunger, lean bodymass loss, etc.). 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.Meanwhile, we will “sneak” adequate amounts of protein to the body every fewhours. Instead of attacking our own lean body mass, the body will use this “easy”protein (the protein we eat) and turn it into glucose, which requires even morefuel (body fat) to accomplish. 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.NUTRIENTSWhat the Body Needs and What it Doesn’tOur bodies need nutrients, vitamins, minerals and water for good health and properfunctioning. Amazingly, the human body is capable of producing thousands ofnutrients that it needs to sustain its own life.The nutrients that the body manufactures itself areknown as “nonessential” nutrients becausethe body is able to actually produce thosenutrients itself and it’s not essential thatyou go out and get them from the foodyou eat.Nonessential nutrients: the nutrientsmanufactured by your body thatyou do not need to get from thefood you eat.Conversely, “essential nutrients”are those nutrients that you mustget from the food 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. The biological fact of the matter is that there is not a singlecarbohydrate that is essential to the human diet… Not sugar… Not starch… Notfiber. The fact is, carbohydrates do not provide any nutritional benefit to the humanbody—none whatsoever. 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. When done correctly, we are able to put our body into a24/7 fat burning mode.PROTEIN, FAT,CARBOHYDRATESThe primary nutrients humans consume are protein, fat and carbohydrates.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.ProteinProteins are the foundation ofyour body’s cells, tissues andorgans. 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…especially for those engaged in regularexercise. What this research has shown is that people following the “recommendeddaily allowance” of protein consumption while engaging in regular physical activity,were actually losing valuable muscle tissue because there was not enough protein inthe body to repair and rebuild their muscles after their workouts.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.Protein sources that contain adequate amounts of all of the amino acids are called“complete proteins.” Those food items that do not contain all or adequate amountsof amino acids are known as “incomplete proteins.”In general, animal proteins (meat, fish, poultry, cheese, eggs) are considered“complete proteins.” The “incomplete proteins” are those that are vegetable based,usually in the form of grains, legumes, nuts and seeds. 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.It is believed that the body can only use about 50% of the protein we eat. Thismeans the other 50% is eliminated from the body as waste because protein is notstored in the body the same way that fat and carbohydrates are. 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 thebody, 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. So much so, that it hasbecome ingrained in our minds to intuitively reach for anything that says “low fat”even when we know better!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.Fat doesn’t have anywhere near the thermic effect that protein does (only 3% vs30%), so consuming fat is not necessarily going to “turbo charge” our metabolism.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. When we can switchyour body to using this “better” fuel, we can effectively turn your body into a 24/7fat-burning machine.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.Carbohydrates are classified into two types: Simple & Complex.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.THEFOOD PYRAMIDAND OBESITYNow, the last thing I could ever be calledis a “conspiracy theorist” but you mightthink otherwise after reading what I haveto say about the USDA Food Pyramid. I’mcertainly not trying to turn this diet into apolitical debate, but the fact is, the USDAplays an important role in the economy ofour country. And what goes into the foodpyramid will, in turn, dictate how muchmoney we spend on certain food products.Take a look at the USDA Food Pyramid thathas shaped the way most American eatover the past few decades. As you can see,our own government recommends weget over 2/3 of our daily nutrition fromcarbohydrate laden foods (bread, rice,pasta, fruits and vegetables) and onlyabout 20% of our food from proteinsources—the primary nutrient thatkeeps us alive! It’s no wonderthat nearly 50% of the USpopulation is considered tobe overweight!I think the Harvard School of Public Health said it best in their famed article,What Should You Really Eat?Here’s an interesting excerpt: In the children’s book “Who Built the Pyramid?”, different people take credit for building the once-grand pyramid of Senwosret. 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. The USDA’s MyPyramid also had many builders. Some are obvious—USDA scientists, nutrition experts, staff members, and consultants. Others aren’t. 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. Selecting the panelists is no easy task, and is subject to intense lobbying from organizations such as the National Dairy Council, United Fresh Fruit and Vegetable Association, Soft Drink Association, American Meat Institute, National Cattlemen’s Beef Association, and Wheat Foods Council. DOWNLOAD ENTIRE SYSTEM NOW!FIBERFiber is actually a carbohydrate but I felt the need to devote a specific section tofiber because of the misinformation surrounding it. In most low-carb diets, fibercarbohydrates are not counted as “dangerous” weight-gaining carbohydrates. 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. While modern medicineencourages a diet high in fiber, there are other medical researchers that state toomuch fiber is the cause of numerous diseases and irregularities such as constipation,IBS, Chron’s disease, colon cancer and others. If you’d like to see some of the latestresearch on fiber and how it may be causing irreparable damage to your body, Istrongly encourage you to visit after that’s being said about fiber, fiber is not going to create anycomplications for you in normal portions. 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.METABOLISMThe primary function of our metabolism is simply to provide the right amount offuel (at the right time) to keep our bodies alive and functioning. 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.There are two basic metabolic processes—one is constructive and is responsiblefor building and storing energy for the body. 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. Anabolism: promotes the growth of new cells, the maintenance and repair of tissues, and the storage of energy—usually through body fat—for future use. 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.Catabolism, in particular—though some attribute this to overall metabolism—hasthree components: 1. Basal metabolism: sometimes called resting metabolism, this is the metabolism component responsible for keeping you alive by ensuring normal body functions. Even if you were bedridden the whole day, basal metabolism is still at work. Basal metabolism is metabolism’s main component, as 60 to 70 percent of the calories from the food you eatare used for this. People who want to lose weight usually aim for a higher basal metabolic rate (BMR). 2. P hysical movement: this can range from a simple moving of your fingers to strenuous exercise. Usually 25 percent of the calories you consume are for this purpose. 3. T hermic effect of food: this indicates the digestion and processing of the food you take in. Depending on the type of nutrient you consume, approximately 10% of the calories of the food you eat are burned through this. 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.Thus, taking all this into account, here is our metabolism formula:Calories From Food = Calories Expended From Basal Metabolism (60-70%) + Calories Expended By Physical Movement (25%) + Calories Expended Digesting Food (10%)What Affects Metabolism?Your metabolic rate, or how fast or slow your metabolism works, is influenced by anumber of factors:• G enetics: yes, metabolic rate is also inherited. 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.• A ge: the younger you are, the faster your metabolism is. Metabolism slows down as you age. Women’s metabolic rate starts falling at the age of 30; for men, decline starts later at the age of 40.• G ender: men have a faster metabolic rate—usually 10-15 percent faster—than women because their bodies have a larger muscle mass. Muscle plays a key role in a fast metabolism, as will be discussed in exercise portion of The 3 Week Diet.• A mount of lean body mass: as already mentioned above, more muscle = faster metabolism.• Diet: some foods will help you, some will only harm you. While timing is not everything, meal frequency greatly affects your metabolism.• S tress level: stress is inversely proportional to metabolism. The more stressed you are subjected to, the lower your metabolism will be.• Hormones: specific hormones metabolize specific nutrients. How well the hormones work, then, directly affects metabolism. To a certain extent, diet and stress levels affect the hormones involved in metabolism, as you will find out later. Hormonal disorders or imbalances can affect metabolism as well.Looking at all these factors that influence metabolism, you now probably have ageneral idea of what you need to do to increase your metabolism—accept the thingsyou cannot change, and work on thoste that you can! A “fast” metabolism is the true secret to maintaining a lean body.HOW WEGET FATModern medicine, weight loss “gurus” and so-call fitness “experts” have been tellingus the same ol’ outdated, bogus advice for years: “Losing weight is just a matter of eating less and exercising more” or “We get fat because we eat too much fat”These ideologies are better known as the “Calories In/Calories Out” and the “FatMakes us Fat” theories that have been proven time and time again to be completenonsense. These diets fail to take into account our bodies and how food ismetabolized and take the easy way out by implying that anyone who is overweightis either eating too much fat or they’re just plain lazy. It points the finger at us and itrefuses to acknowledge what science has already proven…Carbohydrates Make Us FatI know…I know…you’ve probably heard that one before. Perhaps you even gave itsome credence for a while. Maybe you’ve even tried a low-carb diet or the AtkinsDiet (or something similar) but found it just wasn’t for you. Unfortunately…if you trulydesire to lose weight fast, drastically reducing carbohydrates is an absolute must.If you don’t want to…or just feel like you just can’t give up carbohydrates for the next3 weeks, then truthfully, there is nothing that can be done for you to lose weightexcept for hours and hours in the gym and severe calorie restriction over a period of5-6 months. However, if you truly want to burn 10-20+ pounds of body fat in the next21 days and if you’re willing to follow this diet without deviation—then I personallyguarantee that you will lose weight.If you continue reading, you’re going to learn exactly why carbohydrates cause us toget fat…and you’ll learn exactly what to do about it.CONTROL YOUR BLOOD SUGAR AND YOU CAN CONTROL YOURWEIGHT FOREVERWe get fat because of the carbohydrates we eat. If you want to burn fat and becomelean, you must accept this fact right now and you must hold this truth sacred.When you restrict carbohydrates in your diet, you will become leaner. This is anabsolute fact. When you increase your carbohydrate consumption, you will getfatter. This is not disputed. This is simply a matter of the human body’s response toyour hormones and how they are affected by the foods we eat.Here’s how it works…When we eat carbohydrates, particularly those that are sweet or starchy, our bloodsugar increases rapidly. When our blood sugar increases, our pancreas secretesinsulin into the bloodstream. Insulin’s job is to bring our blood sugar back to normallevels. It does this by moving the sugar out of the blood and into the muscles, liverand fat cells. If not for insulin, this high blood sugar (aka glucose) would be toxic. Asyou may know, diabetics need to add insulin to their bodies to keep them alive andfunctioning.So, insulin is a good thing with regards to keeping us alive by alleviating high bloodsugar levels that are triggered by carbohydrate consumption.BUT… Insulin is also very, very problematic with regards to our ability to lose weight.As mentioned, when blood sugar is high, insulin’s job is to move that sugar out ofthe blood stream and into the liver and muscles to be used for energy. But there’smore to it. Insulin is also a storage hormone. What this means is that when insulin ispresent in the bloodstream, as it is when we consume carbohydrates (sugar, starch),the excess carbohydrates (those that are not needed right away for energy) arebroken down and stored in our fat cells as fat. When this happens, our fat cells so do we!And not only does insulin force those excess carbohydrates and fat into our fat cells,it also slams the brakes on our body’s ability to burn the fat that is already stored inour fat cells.So, as long as there is high levels of insulin is flowing through your bloodstream(which is only caused by carbohydrate consumption), your body will be working tostore fat rather than working to burn it.You simply cannot consume a carbohydrate-rich meal and burn fat at the same time.Your body is either storing fat or burning it, depending on the food you eat. Nowthat you know this, you can put yourself in control using the methods you’ll learn inThe 3 Week Diet.AFtadtoforhooegrbereeueosysvarnaooent’mutirdnaynetgtoegttlceerihbmaadauimrs…enrbtn,roogtithshgfhtyahtocodttoasrrmeerianbdkctatoeoeanbhsryeoyy,bdodgypoouyrrhaaruiyftmnrafdeatbssr.tmaooytcdoefeiysuflnlasaiedtsr.(aesmtAit,msonayrdkaotii…nkuhnigrgniAsbgeysvo:oiletdouryinymfgatisphtatiounessngrsya)i.oibbtAulleetKeep in mind that our body is in constant need of energy—it needs energy whetherwe are out for a morning jog, cooking dinner, sitting on the sofa watching televisionor lying in bed sleeping. While we tend to think we only need energy when we arephysically exerting ourselves, you need to keep in mind that there is a lot your bodyis doing “behind the scenes” even while you sleep. The fact is, our bodies are at work24/7 to keep us healthy and functioning. And because of that, the body needs tofuel its work on a non-stop basis for as long as we live.Another thing to keep in mind is that YOU can make a decision to have your bodyrunning on carbohydrates or have it running on fat. On The 3 Week Diet, we will shiftfrom carbohydrate burning to high-octane fat burning instead.Contrary to popular belief, fat flows in an out of your fat cells (in the form of fattyacids), on a continuous basis throughout the day, making itself available to be usedfor energy. The problem is…this fat cannot and will not be used for energy unlessyour insulin levels are way down. Insulin, however, will not be down so long as you’reeating carbohydrates.Now, when we eat three meals per day and everything is working properly, yourbody will become fatter after eating a carbohydrate-rich meal and then, leaner inbetween meals after all the carbohydrates have been burned and the body begins toburn fat because it has run out of carbohydrates.The problem, however, is that when blood sugar spikes and insulin is secreted, bloodsugar is normalized in a matter of minutes, while insulin remains “on guard” in thebloodstream for the next couple of hours—preventing fat to be burned during thattime.Understand that various cells in the body have a need for fat. However, when thosecells that need fat to function properly are not getting the fat they need (because ofinsulin present in the bloodstream), your blood sugar drops. Low blood sugar levelis what tells your brain that you’re hungry…and because you are hungry, you beginto eat again before those fatty acids can ever be burned up. When you follow upwith another carbohydrate-rich meal, those fatty acids will need to be stored awaybecause your body is going to have to secrete insulin to lower blood sugar again…and to use that blood sugar—instead of fat—for its energy for the next few hours.And this starts the vicious cycle all over again—constantly prohibiting your bodyfrom burning fat.TRIGLYCERIDESRemember those fatty acids we talked about? Guess what happens when they arenot used up for energy? Well, what happens is that they head back into the fat cells,where they “hook up” with two other fatty acids and a glycerol molecule, to formwhat is known as a triglyceride (triglyceride = 3 fatty acids +1 glycerol molecule).And this is not a good thing…Triglycerides are problematic because they are much larger than a fatty acid. Infact, they are so large that they cannot leave the fat cells like “free flowing” fattyacids could. Because of this, they remain stuck inside the fat cells and become thestubborn, stored body fat that we want to get rid of.Triglycerides cannot be burned for energy until they are broken down back intothose smaller “free flowing” fatty acids and released back into the bloodstream.This is why so many people have so many problems with stubborn body fat. Theycan reduce their calorie intake all they want but as long as they are consumingcarbohydrates, those triglycerides are going to remain intact!So…the question becomes, “how do we break these triglycerides apart, so that thatthey can be used for energy?”The answer is simple: significant carbohydrate restriction I know it probably sounds like I’m beating a dead horse here, but it is imperative that you understand this: carbohydrates cause insulin to be secreted into the bloodstream. Insulin causes your body to store excess calories as fat AND prevents fat from being released from your fat cells to be burned for energy. To put is simply, carbohydrates = excess body weight and fat storage.Remember, nothing causes us to burn fat faster than starvation. But…starvation hasnegative consequences on our lean body mass. So, ideally, we want the body to“think” we are starving so that it is breaking down triglycerides and burning that fatfor our energy needs.Since the body relies primarily on carbohydrates for its energy, when we removethose carbohydrates, the body will be forced to get its fuel elsewhere. Now, in thecase of starvation, the body would normally begin to break down lean body massfor glucose (energy) via a process known as glucogenesis. However, since we are“sneaking” small amounts of protein to the body, we end up getting all the “benefits”of starvation without the loss of our precious lean body mass.Now, glucogenesis will be completed by using the protein we are getting from ourdiet which spares our lean body mass. And, consuming less carbohydrates increasesglucogenic activity. The presence of glucogenic activity means we cannot store fatbecause that glucogenic activity needs all the fat it can get to be able to fuel theglucogenic process. In other words, glucogenesis requires a lot of energy…and it willburn even more fat to supply that energy.This results in the ability to turn our bodies into a 24/7 fat burning machine. Andneedless to say, maximizing the hours that your body is burning fat in a day is theultimate key to a sexy, lean body. Again, your body NEEDS energy on a 24/7 basis.Without carbohydrates, your body is forced to turn to an alternate fuel source tokeep you running all day long.So, let’s get now get our bodies revved up to burn body fat on a 24/7 basis.HOW TOGET THINAs I’ve pointed out, the fastest and easiestway to lose weight is to stop using dietarycarbohydrates for energy and to startburning our own body fat instead. Onceyou restrict carbohydrates from your diet(and keep protein intake up), your body hasabsolutely no choice but to break down andburn body fat for the fuel it needs. Whenyour fat cells begin breaking down thosestubborn triglycerides (the stored, stubbornbody fat that is stuck inside the fat cells)and releases those fatty acids back into thebloodstream to be used for energy, your fatcells get smaller…and so do you!You will be truly amazed at just how much fatyou will burn once you restrict carbohydratesfrom your diet. Remember, your body needsfuel all day long… It needs fuel to blink, think,talk and walk… It needs fuel for everythingyou do. On The 3 Week Diet, we will usenothing but stored, gooey body fat to keepus going.Losing weight on The 3 Week Diet is amatter of strategic eating—it’s a combinationof reduced carbohydrates and eating veryspecific types of proteins and fats that areconsumed in the appropriate amounts at justthe right time. This diet alone will produceamazing weight loss. However, by followingThe 3 Week Diet exercise program, wecan nearly double our weight loss goals,while obtaining some very favorable bodycomposition changes.DIET OVERVIEWFollowing The 3 Week Diet typically results in body fat losses of 3/4 to 1 pound offat every day. When you add The 3 Week Workout to the diet, fat loss is typicallyover 1 pound per day. Because of this, you will start to see some nice progress in justa couple of days after starting.In following this diet without deviation, I have yet to find anyone not being able tolose at least 10 pounds in the 21 day period. During my trial of this diet—before everreleasing it publicly—I lost 23 lbs in 21 days. It truly was nothing short of miraculous…and I have been excited to share this breakthrough ever since.The 3 Week Diet is similar to a Protein Sparing Modified Fast, in that we will “trick”the body into entering a 24/7 fat-burning “starvation” mode, while we provide it withthe appropriate amount of protein that it needs so that lean body mass is spared…not to mention the added thermic effect of digesting that protein. In addition tocarbohydrate restriction and strategic protein consumption, we will add quality,healthy fats to enhance our fat-burning goals.While carbohydrates are NOT essential to the human body, we cannot live withoutprotein and fat. Interestingly, we could eat all the carbohydrates we wanted andcould still die of starvation if we did not have fat and protein in our diet.We restrict carbohydrates in this diet because it immediately stops adding to the fatcells we already have AND it forces our bodies to burn fat for all of our daily energyneeds.We limit the fat in this diet to EFAs (essential fatty acids) and the trace amountsof fat in the allowed foods. Limiting (but not completely eliminating) fat will forceour bodies to burn stored fat rather than to use dietary fat (the fat we eat) for ourenergy needs. Keep in mind that our bodies do need a certain amount of fat everyday for proper functioning. However, your body doesn’t care if it gets the fat fromyour diet or from the fat stored on your hips, thighs, belly and butt. So, we will giveyour body the kind of fat it loves and needs in the form of EFAs.We increase our protein consumption because it helps preserve lean body mass andit keeps our metabolisms cranked up. Also, digesting protein burns a ton of caloriesdue to its chemical structure that makes it far more difficult to digest than fat andcarbohydrates. Protein keeps you full for hours and the amino acids in protein are anabsolute requirement to sustain your life and to keep you healthy. Keep in mind thatthis diet is about maximizing what we need while reducing/restricting what we don’t.MEALFREQUENCYUnderstand that your body does not store protein likeit does with fat and carbohydrates. The protein you eatwill either be used to repair and rebuild or eliminated aswaste—it is not stored as fat.After about three hours, the amino acids taken fromyour last protein-based meal are no longer in yourbloodstream. At this point, your body begins to seekout the amino acids it needs from your lean body mass.Eating every three hours prevents this from happening.Eating frequently ensures your lean body mass stays intact and that your musclesare not being broken down and used for energy. Remember, the more lean mass youhave, the faster your metabolism will be.Frequent meals also help to control cravings and binge eating. When blood sugardrops and tells you that you’re hungry, it’s usually too late to eat a smart meal. Bythis time, you just want food and you go after whatever it is that you crave. Whenyou eat strategically, you will never get to this point and you can always have a planfor your next meal.Frequent meals keep blood sugar levels normalized, which keeps insulin levels atbay. This means you will be burning fat rather than storing it.Missing a meal is a cardinal sin on The 3 Week Diet. The simple fact of the matteris that when you skip a meal, your metabolism slows down and puts your body intoa catabolic state. Never, ever skip a meal! I know it will be difficult to eat 5-6 timesat first but you must understand that your body needs amino acids…even when youskip a meal. The key to pulling this off successfully is to have preplanned meals forevery day. In the diet portion of The 3 Week Diet, you’ll learn some “secrets” on howto do this effectively.Meal frequency is a key component to losing weight on The 3 Week Diet. By eatingfive meals a day as prescribed in The 3 Week Diet, you will significantly increaseyour metabolism, effectively build lean muscle and increase the amount of fat youburn on a daily basis.WATERMost people I know are guilty of not drinking enough water. Drinking adequateamounts of every day is absolutely essential for weight loss. If you don’t drinkenough water, you will simply not get the full weight loss effect that you’re after.Water helps your kidneys work at full capacity. When your kidneys aren’t workingat full capacity, the liver needs to help out. The problem with this is that the liveris responsible for metabolizing fat in your body. When your liver is helping out thekidneys, it can’t do its job as well as metabolizing the fat we need to burn.When on The 3 Week Diet, you will lose water weight along with body fat.Remember, water weight is still weight and partly responsible for your body bloatingand tight fitting clothes. The fact is, carbohydrates are hydrophilic (which meansthey cause water retention) and water retention is not something we want. Protein,on the other hand, encourages water to be released from the body.Once you restrict your carbohydrate intake, you will begin to let loose of thatstagnant water that is being stored in your body. Because of this, it is essential thatyou consume enough water every day to avoid dehydration. Further, water acts yourbody’s filter, flushing out our dead cells and waste. Because you are burning a greatdeal of fat during The 3 Week Diet, you will need ample water to help flush out theby-product waste of fat burning.You will find that when you restrict the amount of carbohydrates you eat andincrease the amount of water you drink, your body stops storing water and will beginto use it more effectively. This results in a lighter and “cleaner” body.My advice is to drink 8-10 glasses of water every single day. This amounts to abouthalf a gallon of water. This may seem like a lot of water at first and you may haveto actually force yourself to drink that much in the beginning. However, once youdo this for a while, you will regain your natural thirst and actually be thirsty for thismuch water every single day. And again, once you begin drinking this much water,you will find that your body will not retain water, but will instead use it to flush yoursystem keeping it clean and functioning right.DIETESSENTIALSThe 3 Week Diet requiressome essential supplementsfor maximum effectiveness andultra-fast, significant fat loss.The following supplements arerequired during The 3 WeekDiet. They will help your bodyrun efficiently, help burn fat atmaximum potential and willprovide many healthier benefits.EssentialFatty Acids (EFA’s)Your health, good or bad, is driven in the large part by the level of inflammation inyour body and the amount of lean muscle mass you have. In fact, there are severaldiseases (including obesity) that are linked to inflammation and the lack of musclemass.When you control the inflammation in your body, you can effectively control theonset of numerous diseases, including type II diabetes, heart disease, depression,arthritis and obesity.Muscle mass decreases over time, especially when we are not eating enough proteinand not engaging in exercise. The less muscle mass we have, the more weight we willgain. Lean muscle mass is crucial to keeping body fat at bay.A healthy body is a body that has low levels of inflammation and high levels ofmuscle mass. While many attribute to high levels of inflammation and loss of musclemass to aging, the fact is, we can keep our bodies young through proper nutritionand exercise. We get old from the inside out. So, it is important to keep inflammationdown and exercise up.Essential fatty acids are exactly that: essential. EFA’s are mainly polyunsaturatedfats. Humans must ingest them because our bodies are unable to create them. Oncebroken down, EFA’s will contribute to functioning of vital organs. EFA’s regulatebody functions and are essential to cardiac cells. Other functions affected by EFA’sare heart rate, blood pressure, clotting, fertility and conception and immune systemfunctions.You may have heard EFA’s referred to as Omega-3’s or linolenic acid and Omega-6’slinoleic acid. The American Heart Association recommends an EFA’s included diet atleast two times a week, and they say that you should eat fish oil to get the benefit.Fish oil capsules are a great way to get your essential fatty acid needs. Essentialfatty acid intake is imperative at maximizing your effectiveness on How to LoseWeight Fast,The two major forms of omega-3 fats used by the body are (EPA) eicosapentaenoicacid and (DHA) docosahexaenoic acid.Research has shown that a person who keeps a diet high in Omega-3’s is at lowrisk for cardiovascular diseases. Other research has also suggested that EFA’s mayreduce depression and feelings of suicide.You may be wondering, how will this help my diet? Well, the key to this fatty acid isthat energy is generated in the cells during the metabolism of these acids. Duringyour diet, your energy sources from protein and essential fatty acids will help yourmetabolism to continue running and burning those extra carbohydrates (or storedfat) as fuel.Fish oil also has other benefits, such as: • Reduces inflammation • Eliminates joint pain • Improves vision • Increases mental focus • Treats ulcers, Chron’s Disease, and colitis • Provides healthier gums • Gives you smoother skin, hair and nails • Decreases triglyceride levels • Increases daily calorie burnAfter 30 days taking EPA/DHA supplements, you will really see and feel thesebenefits.EPA/DHA balance should be 2:1. Based on the research I’ve read, the appropriateamount is around 2g EPA to 1g DHA each day. For most “regular” strength fishoils on the market, this comes out to about 10 EPA/DHA capsules each day or 5teaspoons of straight fish oil. This may sound like a lot but it will get your EPA/DHAlevels up to where they need to be for optimum health and ease of fat burning.Whey ProteinWhey protein is considered a “complete protein” in that it has all of the amino acidsyou need to sustain life. In the past, whey protein shakes were awful and gritty.Science has come a long way, however, in making these shakes a lot more tolerable.Do they taste like your favorite milkshake topped with whipped cream and a cherry?Hardly…but depending on the brand and the flavor, there are some really goodchoices out there that are actually pretty good. And, by adding some sugar-freeflavored syrups (like they use in coffee shops), you can incorporate some goodvariety and make some very tasty shakes.When choosing a Whey Protein to use in this diet, be sure to choose a brand thatallows you to keep carbohydrates as low as possible (no more than 2 grams perscoop). Additionally, during this diet, you will want to keep fat as low as possibleas well (also no more than 2 grams per scoop). This will ensure the best possibleconditions for your weight loss goals.Depending on your weight, you may need more than one scoop. If you were to taketwo scoops, just be sure that you are not exceeding 4 grams of carbohydrates. 4grams of carbohydrates will not have much of an impact on your blood sugar. As you will see, whey protein makes up a large component of The 3 Week Diet. For some, purchasing whey protein powder to make up many of their meals for the next 21 days may seem expensive, but when you consider that you can get all your meals for the day for about $10, it is actually pretty cheap. Plus, you’ll find that a lot of time that is normally spent on cooking and eating meals is freed up, it will give you more time to take a walk or engage in other exercises.CLAConjugated linoleic acid (CLA) has excited many researchers over the past few years.The fact is, numerous studies have shown CLA as a provider of a host of benefitsincluding combating diabetes, building lean muscle mass, thwarting cancer, keepingfat cells from becoming larger and dramatically reducing body fat.CLA helps to move the fat you eat into your muscle cells instead of being stored asbody fat. It then activates certain enzymes in your body to force your muscles toburn that fat—especially during exercise.As mentioned, CLA has also been shown to prevent fat cells from getting fatter, soeven when you’ve finished The 3 Week Diet, CLA can help keep the fat from evercoming back.When combined with The 3 Week Diet, CLA can nearly double your fat loss whentaken in the range of 6-8 grams per dayLeucineAs you may recall, Leucine is an essential amino acid that is found in dietary protein.While researchers have known about Leucine for decades, they have only recentlydetermined the amazing benefits that Leucine has on the body.Leucine is an extremely valuable BCAA (branched chain amino acid) due to itsability to switch on the body’s muscle building process as well as preserving leanmuscle mass when dieting. Leucine has been proven to be the most important aminoacid to muscle building.Researchers at the University of Illinois conducted studies that examined weight lossdiets containing 10 grams of leucine per day with 125 grams total of protein per daywith a minimum of 2.5 grams of leucine at each meal. In two separate studies, thegroups consuming high leucine diets had greater weight loss, greater fat loss andbetter preservation of lean body mass.Understand that whey protein is a complete protein which is a great source ofLeucine. However, we will add additional Leucine to our daily diet to ensure that weare getting enough Leucine every day.Daily Energy®Daily Energy® is full of vitamins and minerals and it is loaded with free radicalabsorbing antioxidants. It contains electrolytes (magnesium, potassium, sodium)that are extremely important in a low-carb diet. Daily Energy® is also packed withbase producing compounds that neutralize dietary acids and they are rich withhealthy bacteria that will help to detoxify the body as we rapidly release toxins fromthe fat cells as they are used up for energy.Daily Energy® is a brand name that gets rave reviews. You can definitely findsomething similar but this product does get my personal recommendation.You can order it by clicking here. DOWNLOAD ENTIRE SYSTEM NOW!Fat Burner(Optional)Ok, fat burners are a controversial subject—especially with me. Most people whobuy fat burners look to them as a “magic pill” that will cause weight loss withoutdieting and exercise. We all wish this was the case, but sadly, it is not. Most fatburners provide very little benefits in terms of weight loss, but with a proper diet andexercise program, they can add significant results. I’m going to share my “ultimatefat burning” combo with you in a minute.As far as fat burners go, the most effective one to ever hit the market was Ephedra.Ephedra is both a thermogenic and a stimulant… And it worked extremely well.Unfortunately, Ephedra was used irresponsibly by a few, which resulted in theiruntimely deaths that were linked to Ephedra. Because of this, over-the-counterEphedra based diet pills were banned in 2006.Since the Ephedra ban, many manufacturers began trying to find somethingcomparable to Ephedra. Unfortunately, most of these have fallen short.Fat Burners are definitely not required on The 3 Week Diet. The reason I have listedthem as optional is because they do have advantages in keeping the metabolismhigh as your body starts to slow down when switching over from carbohydrate-burning to fat-burning and they provide some extra, focused energy that helps withyour workouts.Personally, I like the added effect that a good fat burner provides. The problem,again, is that most fat burners are worthless.In all my trials, the very best, legal fat burner on the market is a ECY Stack:Ephedrine (not Ephedra), Caffeine, Yohimbe. • Ephedrine works much like Ephedra in weight loss/fat loss. • Caffeine improves energy and alertness. • Yohimbe is a proven fat burnerThe great thing about this is that the ingredients are relatively cheap. The bad thingis that I haven’t found anything that combines everything into one, so you wouldneed to purchase these separately and combine them yourself.Here’s my suggestion for those new to this fat burning combo: • Ephedrine HCL: 25mg. • Caffeine: 200mg. • Yohimbine HCL: 5mgTo start, I recommend this combo be taken about 30 minutes before a meal and/or30 minutes prior to your workout. To start, I suggest taking this combo two times aday (once before your first meal and once before your workout). On non-workoutdays, you can take with any other meal, as long as there are 4 hours in betweendoses).Depending on your tolerance level, you can increase to three doses per day and/orincrease dosage amounts (no more than 100mg of Ehpedrine in 24 hours!).Be aware of any changes in blood pressure, heart palpitations, increased bodytemperature, etcAgain, while this is a very effective fat burner, it is not a “magic pill.” This is optionalon The 3 Week Diet and caution should be taken. Listen to your body and listen toyour doctor.If you’re looking for a good quality all-in-one fat burning product (without combiningthree ingredients), the best one I have found is Lipo-6. This particular product is afavorite amongst bodybuilders who are seeking to lose fat.LET’S GETSTARTED LET’S GET STARTEDNow that you understand the reason behind The 3 Week Diet, we can jump into thespecifics on how to set up and make this diet work for you. In The 3 Week Diet “Diet”manual, you’ll learn how to calculate body fat and learn how much protein you needevery day to ensure you are burning fat and maintaining lean body mass. You’ll alsolearn the “secret” method for maintaining your ideal body weight forever.In The 3 Week Diet Exercise manual, you’ll get some incredibly effective, fat-burningexercises that are combined with the diet portion of The 3 Week Diet, to produceunbelievable amounts of body fat loss.In the Motivation & Mindset manual, you’ll learn some very effective ways to makeweight loss easier and more enjoyable.I truly believe that if you follow The 3 Week Diet, you will quickly achieve yourweight loss goals. I wish you all the best in your efforts and I do look forward tohearing about your body-transformation success!DOWNLOAD THE ENTIRE SYSTEM!A FOOLPROOF, SCIENCE-BASED DIET THAT’S100% GUARANTEED TO MELT AWAY 12 TO 23 POUNDS OF STUBBORN BODY FAT IN JUST 21 DAYS!Click the “Download Now” button below to GET THE 3 WEEK DIET$47COMPLETE PACKAGE FORRISK60FREE DOWNLOAD NOWDAYSThe 3 Week Diet – Introduction Manual | 47.
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The 3 Week Diet is a new diet promising quick weight loss.It’s creator, Brian Flatt, claims that you can lose between 12 and 23 pounds of fat in just 21 days. According to The 3 Week Diet, your results will depend on your dedication and the amount of effort you put into the diet.
The 3 week diet system pdf free download – The 3 week diet system pdf free download
The 3 week diet system by brian flatt – free download book.
By now, your eating habits will have changed tremendously and you will find sticking to this part of the diet is almost effortless. In fact, many people report that they are shocked to discover that they have reached the end of their 3 weeks!.
A Low Carb Diet Meal Plan and Menu That Can Save Your Life.
Week 1: Difference between diet and actual nutrition 13 Week 2: Creating the right mindset 16 Week 3: How to ensure succes 20 Week 4: Understanding calories 24 Week 5: What are macronutrients 26 Week 6: Eliminate the hurdles 29 Week 7: Take control of your environment 32 Week 8: Eating out and on the go 36 Week 9: Shop for success 39 Week 10.
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A Low Carb Diet Meal Plan and Menu That Can Save Your Life.
Yes, this is just a one day phase and it has a scary name to most ‘The 24 Hour Fast’, but since you will be sleeping during most of it, you will hardly notice. Really. It sounds terrible, but it isn’t. You eat your last meal (which is dinner for most people) and then you don’t eat again until dinner time the next day.
Fitness and Workout Templates – Download PDF.
(1lb to 2lbs) a week. For most men, this will mean consuming no more than 1,900kcal a day, and for most women, 1,400kcal. You can also get your own personal calorie target using the BMI calculator. This is the first of 12 weekly information guides, which are full of diet, healthy eating and activity advice. 2016-12-4 · The 3 Week Diet System Free Download Pdf FULL 2018 Published on 4 December 2016 in “ Health & Fitness, Health & Fitness ”, language — English. 48. Free 28 Day Keto Meal Plan (PDF) – Overview. Today, we will introduce a free 28-day keto meal plan for those who want to reach their ideal weight by dieting, namely by following a 4-week ketogenic diet, a nutrition program developed for low carbohydrate intake.
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Free 28 day keto meal plan – Seventh-day meal plan.
3 Week Diet System Meal Plan Review (FREE DOWNLOAD) – Care Calm.
Blood sugar regulation through a high-fat, low-carb diet being the ticket to lasting health. I have no doubt that the 2 months I’ve spent exploring this whole food-based ketogenic eating style has brought me closer to a life filled with endless happy, healthy days than any other approach I’ve tried in the past. It’s an evolution. The 2 Week Diet System by Brian Flatt. Tags: Weight Loss. About The Author Donna Jean. I really hope to make our world more bright, beautiful and kind. Feel free to download any PDF book presented on my website, and you will receive luck, peace, kindness and love, which will support you during all your life. Wishing your dreams begin to come. A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta and bread. It is high in protein, fat and healthy vegetables. There are many different types of low-carb diets, and studies show that they can cause weight loss and improve health. This is a detailed meal plan for a low-carb diet.
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3 Week Diet System Meal Plan Review (FREE DOWNLOAD) – Care Calm.
The simple fact is, exercising for fat-burning is not about spending hours in the gym everyday. This is because fat loss is dependent on intensity—not time. Yes, it’s true you can lose weight spending an hour or so on the treadmill—but you’re never going to get rid of all your stubborn body fat that way. The key to smashing fat-loss plateaus lies in short and intense, full body exercises that get every muscle in your body metabolically active. The desire to burn fat increases in the body that reaches this stage. The body is beginning to use fat cells to obtain energy. No, this doesn’t mean you are going to be chewing on gristle from a pork chop; you will be surprised at how much good food you get to eat!.
Pegan 365 Diet: Download the Plan – The Dr. Oz Show.
DAY 3 BREAKFAST Flex™ Breakfast: 2 scrambled eggs and slice of whole grain toast MORNING SNACK Plain Greek yogurt LUNCH Nutrisystem® Hamburger and celery sticks AFTERNOON SNACK Plain low-fat yogurt and blueberries DINNER Nutrisystem® BBQ Seasoned Chicken (with roll) and mashed cauliflower EVENING SNACK Nutrisystem® Ice Cream Sandwich DAY 4.
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The 2 Week Diet is designed to help you start losing weight and make it a routine within a couple weeks. This all-in-one diet program consists of four handbooks that will get you educated, eating right, exercising, and keep you motivated to stay on track!. The Activity Handbook was designed for those who don’t have time to go to the gym every day—but it also includes a gym workout for those who do. And even if you don’t like to work out, I’ve developed an exercise program that provides “no excuses” because they take just 20 minutes a day, 3-4 days per week.
The 3-Week “Eagle Eye” System.
View 7 Day Mediterranean Diet Plan PDF. 28 Day Mediterranean Diet Plan. We’ve created a 4-week Mediterranean diet meal plan that follows the same format as this 7-day meal plan pdf. In it contains FOUR weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format. The 21-Day Weight Loss Breakthrough Diet centers around three meals, two snacks, and unlimited vegetables every day, giving you the opportunity to enjoy real and healthy foods without counting calories or relying on prepackaged shakes or supplements. Get started on your weight-loss journey and print out the full plan for The 21-Day Weight Loss. Gaining or losing excess weight are some of the most important elements in building a big, lean and healthy body. Create a new system with a personalized diet schedule, add nutrition goals for the coming days and weeks, track the number of calories in the food you eat, step by step note how much fat you burn and how much you gain in muscle mass.
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The 3-Week “Eagle Eye” System.
Why? Mostly because it works, but also because the 3 Week Diet is one of the most controversial diet plans to come around since the Atkins Diet in the late 70’s.
The 3 Week Diet Free Download | Brian Flatt's EBook Pages 1-47 – Flip.
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The purpose of this diet is to increase fat burning in the body by reducing the carbohydrate level. At that stage, the body passes to the stage called ketosis. The 2 Week Diet has been everything I needed to get the body I’ve been wishing for all these years because you can keep doing it every 2 weeks and really melt away as much weight as you want – there’s no limit!. Have you heard about the newest diet plan that has everyone talking? It’s called the 3 Week Diet, and it is burning down the internet!.
3 Week Diet PDF – Plan Reviews Book Free Download – Facebook.
On this diet, just remember to eat 5+ cups of vegetables, 4 carbohydrates, 3 proteins, 2 healthy fats, and 1 dairy substitute every day to achieve your weight-loss goals. You'll eat three full meals each day along with two good-for-you snacks. When it comes to alcohol, you can have up to two drinks each week. The 3 Week Diet system works in different steps. The details about these steps is provided below in detail. It is a good idea to read the whole review before you decide to move on with the system or not. 3. Be more active. Exercise at least 30 minutes a day, 5 days a week, to help your body use insulin better. Make it fun by doing a mix of different exercises like jogging, biking, stretching, hiking, lifting weights, or dancing. 4. Eat a healthy diet. Carbohydrates (carbs) found in certain foods will raise your blood sugar. Carbs.
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3 Week Diet PDF – Plan Reviews Book Free Download – Facebook.
Phase 3 (Days 9 – 11). The Diet Handbook is where the “rubber meets the road.” Unlike those “one-size-fits-all” diets, this diet handbook will show you how to calculate your lean body mass vs. fat percentage, and will then provide you with a specifically tailored rapid weight loss plan to suit your body type. You’ll know exactly what to eat every day, how much to eat and when to eat it. Your passion for foods that contain a lot of salt can also “cost” you a few extra pounds. Salt by itself may not lead to weight gain if we are talking about body fat percentage because it contains no calories. However, food with high salt content leads to water retention in the body, which in turn leads to weight gain, especially in people with disorders of water-salt balance. What to do? Limit salt intake to two grams a day – that is, according to nutritionists, our daily intake of this product.
Brain Flatt's 3 Week Diet Plan PDF (System Review & Free Download).
🎁 [Free PDF 3.39 MB] The 3 Week Diet Review from The Real Customer 2022 by Helen March · January 17, 2018 Contents Download Free PDF Introduction The Rules of Fat Loss Starting The 3 Week Diet PHASE 1 PHASE 2 PHASE 3 PHASE 4 The Workout Part Final Thoughts Includes The Introduction Manual The Diet Manual The Workout Manual.
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Brain Flatt's 3 Week Diet Plan PDF (System Review & Free Download).
Today, we will introduce a free 28-day keto meal plan for those who want to reach their ideal weight by dieting, namely by following a 4-week ketogenic diet, a nutrition program developed for low carbohydrate intake. Basically, the author believes that anything shorter is ineffective and that anything longer is boring. Three weeks is also how long scientists say that humans need to develop (or break) a habit. A great deal of our eating is simply a habit, and once we change those habits, we can make new ones. After starting The 2 Week Diet plan, I was amazed to see that the numbers on the scale were dropping every other day! And the fat just kept coming off. By the end of the month, I had completely reversed a whole year of bad eating and laziness. I’m still losing weight weeks later. I can’t wait for Summer!”.