Eating Guidelines
You will be following a reduced-calorie nutrition program
which is divided into three two-week segments.The program
is a proven method for achieving maximum fat loss over a
six-week period. It consists of a carbohydrate-rich,
descending-calorie eating plan and a superhydration routine.
Follow a Carbohydrate-Rich,
Descending-Calorie Eating Plan:
Ap p rox i m a t e ly 60 percent of your daily ca l o ries should be
f rom ca rb ohyd ra t e s .The other 40 percent will be equally
divided between proteins and fats.The 60:20:20 ratio of
ca rb ohyd ra t e s ,p ro t e i n s , and fats is ideal for maximum fat loss.
Keep Menus Simple and Food Substitutions
to a Minimum:
Research has established that successful dieters prefer the
same foods each day for breakfast and lunch.They like
variety, however, for dinner. Detailed menus and food choices
are included later in this manual.
If you must vary from the menu items, t ry to stay within the
60:20:20 ratio of ca rb ohyd ra t e s ,p roteins and fats.
Superhydrate Your System
Drinking plenty of water is essential to the success of this
program. Drinking the recommended amount of water can
seem like a challenge at first.Stick with it. Carry a large
sports bottle or similar item with you throughout the day.
After several weeks, you will find that you actually thirst for
more and more water, and the amounts recommended are
easily reached.
Superhydration aids fat loss in a number of ways. First, the
kidneys are unable to function without adequate water. When
they do not work to capacity some of their load is dumped
onto the liver.
This diverts the liver from its primary function,which is to
metabolize stored fat into usable energy. Because it’s
performing the chores of the water-depleted kidneys, the
liver metabolizes less fat.
Se c on d , ove reating can be ave rted through water intake, a s
water can keep the stom a ch feeling full and satisfied
b e tween meals.
Third, ice-cold water requires calories to warm it to core
body temperature. In fact, 1 gallon of ice cold water generates
123 calories of heat energy.
You’ll be drinking from 1 to 1 5/8 gallons of water each day
on the following superhydration schedule:
Week 1 = drink 4.0 32-oz. bottles of ice-cold
water per day.
Week 2 = drink 4.5 32-oz. bottles of ice-cold
water per day.
Week 3 = drink 5.0 32-oz. bottles of ice-cold
water per day.
Week 4 = drink 5.5 32-oz. bottles of ice-cold
water per day.
Week 5 = drink 6.0 32-oz. bottles of ice-cold
water per day.
Week 6 = drink 6.5 32-oz. bottles of ice-cold
water per day.
Don’t be surprised if you have to make more than a dozen
trips to the restroom, especially during the first week of the
program. Remember, your body is an adaptive system and it
will soon accommodate the increased water consumption.
NOTE: Although it is doubtful that you could ever
drink too much water,a few ailments can be
negatively affected by large amounts of fluid. For
example, anyone with a kidney disorder or anyone
who takes diuretics, should consult a physician or
healthcare professional before going on the
recommended water-drinking schedule. If you have
any doubts about the recommendations, play it safe
and check with your physician or healthcare
professional.
For Example
Daily Amount
Calories
Carbohydrate
60%
Protein
20%
Fat
20%
2000
1900
1800
1700
1600
1500
1400
1300
1200
1100
1000
1200
1140
1080
1020
960
900
840
780
720
660
600
400
380
360
340
320
300
280
260
240
220
200
400
380
360
340
320
300
280
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61
Body Leanness Program
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