7 Day Diet plan. For Weight Loss and Improved Health

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Dwight Little
5 years ago
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1 7 Day Diet plan For Weight Loss and Improved Health

2 Getting Started Frequently asked questions about my 7 day diet plan. What can Smoothies do for you? My testers of this diet lost an average of 3.5 pounds while following this diet for a week. One of my testers actually lost just over 11 pounds! Some of the most common health improvements my testers noticed included: Increased energy Reduced cravings Better sleep Reduced hunger Less bloating Do I need to count calories to lose weight? I don't think all calories are created equally. Some of the foods that we eat cause us to retain excess water and others help us feel fuller longer. If you are eating processed foods the chemicals can have

3 any number of effects on your health and weight that you may be unaware of. When people switch to a whole foods diet, they generally can lose weight without counting calories. However, some people like to know that if they've gone to the trouble of trying a diet they want to be sure they are going to lose weight. This 7 day diet is based on1400 average calories per day calories should be enough calories for most people to lose weight. However it may be too low (or high) for some people. However it may be better to increase your exercise rather than decrease the calories in this diet further. I don t want to restrict my calories. Can I still follow this diet? If you are a man, do workouts, have a physical job, are breastfeeding or require more calories than the average person or simply don't need to lose weight, then I would advise you to eat more food to add some more calories to your diet. You can make more Smoothie or snack on any type of fruit until you are full. Record everything you eat and if after 1 week you haven't lost any weight (and want to lose weight), cut down the amount you eat. I prefer to advise people to eat to hunger levels rather than to calories and this is only possible when you are

4 following a whole foods diet such as this one. If you are getting too hungry and are in danger of not being able to stick to the diet, eat enough fruit to keep you going until your next meal. I've never been able to stick to calorie controlled diets as I get very hungry and have been either pregnant or breastfeeding for the last couple of years so have needed extra calories in my diet anyway. I often eat well over my calories the first day on a new healthy diet until my body gets used to the food, but I always still lose weight as long as I'm eating healthy food. Once you have been eating whole foods for a while your body will naturally regulate itself and you will be full when you've had enough and lose your cravings for unhealthy foods. You will naturally lose weight this way but this 7 day diet plan is a good starting point to kickstart your weight loss. Avoiding refined sugar is the key to balancing your blood sugar levels, reducing cravings and reducing hunger. Can I get all the nutrients I need from this diet? My 7 day diet plan is balanced and contains all the vitamins and minerals you need to thrive. We get Vitamin D from the sunshine and for good balanced health you will need to get out into the sunshine regularly. People tend to be able to tolerate the

5 sun more easily when they switch to a whole foods diet, although I do recommend building up your exposure gradually and not going out when the sun is at it's strongest. If, however, you live in the UK and rarely see much sunshine then you may need to take a Vitamin D supplement. We used to get enough Vitamin B12 from the soil but that has been so depleted that a lack of Vitamin B12 can affect vegans and meat eaters alike. Animals also struggle to get enough natural vitamin B12 from their food. So you may want to consider taking a B12 supplement too. Can I do this diet long-term? This is the type of diet you can stay on long term as it's not a faddy diet. It's a nutritionally balanced diet based on healthy whole foods so it will actually be better for you to stay on this diet for longer than 7 days. However I do think we need a variety of different foods in our diet for good health. This is because the soil is depleted in nutrients and we also get different nutrients from different foods, so try and vary the types of foods that you eat while still making sure everything is in it's whole and natural state.

6 You should vary your fruit in your smoothies, the types of greens you use (try spinach, kale, chard, lettuce, parsley, mint, basil, boy choy/ pak choy etc.), the whole grains (Oats, Quinoa, Buckwheat, Whole grain rice, Whole wheat, Barley etc.) nuts, seeds, legumes, herbs, spices and the vegetables. How many people do the recipes feed? All the recipes in this book just serve 1 person. This is because when most people go on a diet they only want to put themselves on the diet. However you may be cooking for a family so just increase the quantities for the number of people you are cooking for. To cook for a family of 4, multiple all the ingredients by 4. You also may want to cook in batches rather than making an evening meal every single night. I generally do this at home, making more than I need and freezing it in portion sizes. If you are planning to stick to this diet for more than 1 week you may want to make extra to save you having to cook during the first week or free up your time in subsequent weeks. You might want to try recipes first to see if you like them. How do I recognise detox symptoms? If you aren't used to eating a whole foods diet you may experience some discomfort when you first switch to this diet. This is mainly due to detoxing and getting used to additional fibre in the foods. When we detox, we actually

7 feel worse before we feel better as the harmful substances we used to consume are making their way out and make us feel ill as they pass through our system. Most people don't feel too bad when they are detoxing and can carry on their normal responsibilities. Detox symptoms may include: headaches, lethargy, temporary muscle aches, mucus or other discharge, a coated, pasty tongue, flu-like symptoms, irritability, difficulty sleeping, weakness, cravings, nausea, constipation, diarrhea, gas. You can tell if your symptoms are caused by a detox rather than illness or intolerance as they don't last forever. Usually detox symptoms will last anywhere between 1 and 14 days and you will usually feel a lot better once they've passed. However, if you are experiencing symptoms of illness that aren't going away it is worth finding out if you are intolerant or allergic to any specific foods and getting your health checked out by a health professional. I recommend changing one of your meals to one of the diet plan meals every week to ease yourself into the diet gradually and avoid detox symptoms. Do I have to use organic food? Organic food is much healthier as any pesticides used are to be obtained from natural sources. It is unclear whether all organic food is more nutritious but I'm sure it's much easier for the body to utilize without so many harmful chemicals sprayed on to it.

8 However organic food can be very expensive and not always available. I don't eat everything organic as I can't get hold of everything organic. So I would suggest just do the best and buy whatever organic food you can afford. If you buy non-organic foods I would suggest thoroughly washing and peeling as much of the fruit and veg as you can. I recently learned that toxins are more easily stored in fats than anything else so that's a very good reason for buying organic oils. Also a lot of non organic oils are derived from GMOs. What if I don t like some of the foods in this diet? A lot of people enjoy drinking green smoothies because they don't like salads. Smoothies are great because you don't taste the greens and don't take lots of chewing. If you don't like salads you can choose to have another Green Smoothie (the same one that you made for breakfast) for your lunch. If you don't want to have a salad with your dinner you can either leave it out completely or make the meal without the salad. If you keep eating this way for a while you may find that your taste buds change and eventually you start to enjoy salads. If there are any of the recipes that include ingredients you don't like you can always substitute other similar ingredients in place of them. For example if you don't like

9 a particular vegetable, you can replace it with any other vegetable of a similar quantity. If there is a meal that you know you won't enjoy such as chilli and rice, you can choose to eat one of the other meals in the book in place of this meal. Most of the meals in each day have a similar calorie count so you can swap any of the meals around and it won't affect the diet. If you eat a different meal every day it can be much more expensive than eating the same foods as you may have to buy a larger quantity of a particular ingredient than you wanted. It s better to save some money and eat similar foods if you need to as you can always choose different recipes for the following weeks. As long as you can eat a varied diet across an entire year it doesn't matter if you eat the same thing every day for a while. What type of oats to use? You need to use more of a whole oat (healthier) such as oat groats, steel cut or oatmeal it is better to soak this in water overnight in the fridge. Then measure the soaked oat groat for the recipe as the oats almost double in size once they ve been soaked and are much more dense in calories. All oats benefit from being soaked overnight. I personally make my whole smoothie the evening before and leave it in the fridge for the same benefits as soaking oats separately.

10 What substitutions can I make? All my Green Smoothie recipes include the following ingredients. I provide a substitution for these ingredients if you can t tolerate them: Oats: Substitute Quinoa or Buckwheat (soaked over night, rinsed them measured). Nuts: Use seeds (Sunflower, Pumpkin, chia or ground flaxseed). Seeds: Use nuts (Cashews, almonds or pecans). Greens: Use spinach, kale, chard, collards, lettuce or spirulina. Fruit: Substitute mango for bananas, oranges for grapefruit or clementines, peaches for mango, or whatever fruit you can get hold of. Dates/ Date paste: You can use raisins or any other dried fruit. If you don t have dried fruit you could use maple syrup or agave but your smoothie will contain less calories and might spike your blood sugar more quickly.

11 Salad: If you don t like eating salad at all, simply have a Green Smoothie for breakfast and the same one for lunch and don t include the salad with the evening meal. Greens in your smoothie: I believe you ll feel much better if you eat greens but feel free to leave them out. For the evening meals, you can swap any spices, beans for chickpeas or lentils, and tofu for beans. You can swap white potatoes for sweet potatoes and any of the herbs. Feel free to add in extra spice such as chilli powder if you prefer spicier food. If you feel you need more fats in this diet, add up to 1 tablespoon of extra virgin oil or coconut oil to your evening meal. That type of greens to use? You can use any mild greens you like and it's much better to rotate your greens fairly often so you're not always eating the same ones. You can use spinach, kale, chard, parsley, basil, romaine lettuce, lambs lettuce, or collards. What foods should I avoid long-term?

12 For at least the first week on this diet I'd try and stick to it exactly and not add any extra foods that aren't listed but after that if you want to stay on this type of diet I would recommend avoiding all the following for good health: Processed foods (especially anything with long ingredients lists) White flour products Refined sugar or sweeteners (in most processed foods) Refined oils (in most processed foods) Caffeinated drinks including tea and coffee Sugary drinks including soda, and fruit juice. Alcohol Do I have to exercise? To just lose weight you don't need to do exercise, however studies have shown that more fat rather than water is lost when you combine exercise with a healthy diet. Also you are more likely to keep the weight off long term if you exercise as your body will be burning more calories while you are sleeping. I believe exercise is absolutely essential for good health as it flushes out toxins, decreases risks of degnerative diseases, increases your energy and mobility, relieves depression and stress, improves your blood circulation, immune system, brain, nerve function, speeds healing, improves digestion, removes fat, lowers cholesterol prevents insomnia, improves strength and

13 endurance, normalises hormones and prevents osteoporosis. Do you need any more reasons? When you are detoxing you may have low energy but as soon as your energy returns I would advise starting with some light exercise such as walking.

WELCOME. This guide contains all the information you will need to help with you succeed over the next 30 days.

WELCOME. This guide contains all the information you will need to help with you succeed over the next 30 days. WELCOME Thank you for joining the 2017 kickstart program. This guide contains all the information you will need to help with you succeed over the next 30 days. Therefore please take some time to read through