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2 Copyright 2015 SuccessVantage Pte Ltd All rights reserved. Published by Glenn Richards. Notes to the Reader: No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopied, recorded, scanned, or otherwise, except as permitted under U.S copyright law, without the prior written permission of the author. The statements found within the pages of this book have not been evaluated by the Food and Drug Administration. This publication is designed to provide accurate and authoritative information with regard to the subject matter covered. If a product or treatment is recommended in these pages, it is not intended to diagnose, treat, cure, or prevent any disease. The information contained herein is meant to be used to educate the reader and is in no way intended to provide individual medical advice. The publisher and the contributors are not engaged in rendering medical advice. All information contained in this book is received from sources believed to be accurate, but no guarantee, express or implied, can be made. Readers are encouraged to verify for themselves, and to their own satisfaction, the accuracy of all information, recommendations, conclusions, comments, opinions or anything else contained within these pages before making any kind of decisions based upon what they have read herein. The author of this e-book is not a licensed practitioner of medicine; therefore, the techniques, ideas, and opinions here are not intended as a substitute for proper medical advice! The information provided here is solely for informational purposes only. If medical advice or other professional assistance is required, the services of a competent professional should be sought. The author does not accept any responsibility for any liabilities resulting from any health decisions made by purchasers of this book. The words contained in this text which are believed to be trademarked, service marked, or to otherwise hold proprietary rights have been designated as such by the use of initial capitalization. Inclusion, exclusion, or definition of a word or term is not intended to affect, or to express judgment upon the validity of legal status of any proprietary right which may be claimed for a specific word or term. Individual results may vary. 2

3 Contents Starch Cycling... 4 How To Do It... 7 Adjusted Cycling Days... 9 Turbo Boost It I m Scared of Losing My Success Time Before You Sleep Sample Meal Plan Of Low Starch Day Sample of Starch Day Sample Of Turbo-Charged Starch Day Action Steps

4 Starch Cycling 4

5 There are different ways to use this successfully. This means eliminating grains, pastas, breads, cereals, etc. It does NOT mean to completely eliminate starches. This will be a diet where all your meals are delicious salads consisting of alkalizing and rich proteins. For instance, an ideal meal is grilled salmon seasoned with Himalayan salt and herbs, and avocado. And some of my clients end up eating this way for 90% of their food choices! It just feels so good to eat healthy! They also get great results. But not everyone is going to be like this. There are those of you who have families and children you are shopping and cooking for and it is just really hard to eat this way when you are not the only one. Also there are executives who have to attend corporate functions and it is really rude NOT to eat the food offered. So here is where starch cycling comes in... This is a bodybuilding diet tactic where you go for a period of time with very low starches. Then one day you eat starches, and then go back to low starches. So you cycle between high and low starch days. This has a double benefit. First it provides a psychological benefit by allowing you to eat starches and pastas as it is. AND it also keeps your metabolism off balance. 5

6 When you go on a low starch diet for three days, your body will not have an abundant supply of glucose coming from food. This is because your food will be alkaline fruits and vegetables, proteins and good fats. So your body will start to use body fat to create blood sugar. But as you learned from the principle of adaptation, your body adapts. So when you severely cut down the foods which convert to sugar from your diet, your thyroid will naturally slow down because there is less glucose to be burned. It usually takes three days of eating like this to cause your thyroid to adjust downward. When you suddenly consume starches on the fourth day, your thyroid sees this and kicks into high gear again. It detects the abundance of blood sugar and spikes your metabolic rate high to convert as much of this to cellular energy. What ends up happening is these sugars go into your muscles rather than body fat! This is ideal. Then for the next three days, your metabolism is still high and starts to slow down again after the third day. This is a way of using food to conquer the principle of adaptation. 6

7 How To Do It 7

8 Starch cycling is very simple. You go for three to four days where the amount of starches you eat is between grams. Then you cycle to eating starches for one day. Technically, you go for three days with low starch, then the fourth day, you start consuming starches. If you stick to the guides of the Zone-Like diet your starches will not derail your efforts. But you can be liberal on these off days. You can call these days what you like. You can call it a diet, break, a cycle day, a carb load day, etc. By following the basic health guidelines, you will already be consuming minimal or no grains. I encourage you to not consume any grains or very little of these during diet breaks. If you do, try to consume whole grains. Roasted potatoes or yams, quinoa, spouted grain breads, are all part of the replacement foods and are much better choices than grains. 8

9 Adjusted Cycling Days 9

10 Going three days off and one day on can be hard on scheduling. Athletes or competitors I train are already very disciplined so they can track these days. But for most people, food is a part of their social life. So they need a starch day to be on a weekend or a Friday because they will be with family and friends. Here is how you can adjust the starch cycling. Choose two days of the week that are two to three days apart and keep them as your starch days. Let s say Friday is a starch day. Three days later will be Monday. Tuesday will be your starch day. Then two days later will be Thursday. Friday will be your starch day again. It is best to use the three day cycle of low starch. 10

11 Turbo Boost It 11

12 If you really want to give the fat burning a boost, you change the starch days to starch periods. Instead of eating starches all day, you have a period of time on the starch days where you overeat of starches and sugars. This can be a binge if you want. Let s take the previous example. Friday and Tuesday are your starch days. On both those days, eat your salads and proteins until dinner. Then for dinner, stuff yourself with starches to really get that insulin spike. Have your pasta with ice cream afterwards. 12

13 I m Scared of Losing My Success 13

14 Following the reset of your metabolism, you will find that, on the starch days, you can actually lose fat! If the volume of total calories stays low for more than three days, your thyroid output drops. By kicking up the calories on the fourth day or the starch day, you bang the thyroid production up again. By keeping the low starch days changing, you keep the metabolism on edge and prevent the principle of adaptation from taking hold. Day Type Of Eating Plan Mon Low Starch Day Tue Low Starch Day Wed Starch Day Thu Low Starch Day Fri Low Starch Day Sat Starch Day + Cheat Meal Sun Low Starch Day Time Before You Sleep On these binges of starches, stop eating 2-3 hours before sleeping so you don t have high insulin in your blood while sleeping. As you already know, insulin drops growth hormone production. Sleep is where the greatest growth hormone production occurs. 14

15 Sample Meal Plan Of Low Starch Day 15

16 Meal Recipe Pre-Breakfast Drink 1/2 to 1 liter of green powder or fresh green juice Breakfast Shrimp Quinoa Snack Superfood: Snickerdoodles Lunch Chicken Burger On Lettuce Bun Tomato Cucumber Salad Snack Organic Trail Mix Dinner Beef & Bock Choy Arame Cucumber Salad Snack Superfood: Refreshing Snack (Each of these meals are found in the Recipe Resource. You can also simply use the serving size guide I taught you in the Handy Guide ) 16

17 Sample of Starch Day 17

18 Meal Recipe Pre-Breakfast Drink 1/2 to 1 liter of green powder or fresh green juice Breakfast Shrimp Quinoa Snack Superfood: Snickerdoodles Lunch Chicken Burger On Lettuce Bun Black Bean Lentil Mix Tomato Cucumber Salad Snack Organic Trail Mix Dinner Beef & Bock Choy Black Beans & Rice Cuban Style Arame Cucumber Salad Key Lime Pie (Raw) Snack Superfood: Refreshing Snack 18

19 Sample Of Turbo-Charged Starch Day 19

20 Meal Recipe Pre-Breakfast Drink 1/2 to 1 liter of green powder or fresh green juice Breakfast Beef Carnitas Celery Soup Snack Superfood: Snickerdoodles Lunch Chicken Burger On Lettuce Bun Tomato Cucumber Salad Snack Organic Trail Mix Dinner Roasted Chicken Black Beans & Rice Cuban Style** Arame Cucumber Salad Key Lime Pie (Raw) Snack Superfood: Refreshing Snack Here we are want to have as much starch as possible. You really want to stuff yourself. 20

21 Action Steps 21

22 Develop these skills for eating for energy. Look at food as a source of energy first. When looking for food to eat or thinking of what to eat, ask yourself, what will give me long sustained energy? Start shopping for the choices of clean carbs, proteins and fats that are ok to eat. Either all at once or batch by batch, start replacing your current food choices with these new cleaner choices and gain familiarity with them. Learn how to make a meal with the composition I described. Make your 3 meals in the right portion sizes. Learn to eat clean snacks that keep your blood sugar stable and also satiate you. Learn the starch rules and start applying them. Develop the skill and habit of eating before you get hungry so you can make better choices on a consistent basis. Learn how to have diet breaks and stick to them. Get used to cycling your starches and staying within those guides. Start following the meal plan for a day I presented as a sample. 22