ABOUT STEP 1 STEP 1 APPROVED FOODS

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Augustine Chapman
5 years ago
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1 ABOUT STEP 1 Day 1-3 is normal eating from the list of foods found below. There is no calorie counting, simply eat until you are content. However, you can only eat from this list of food to help your sugar levels balance. This Step is focused on getting you off the blood sugar roller coaster, getting your appetite under control and you start to burn fat. During these three days you will quickly become a fat burning body rather than a fat storage body. Typically, after the second day your blood sugar levels should start to stabilise, you will begin to overcome food cravings and your body will start to use its fat stores for energy. Do not be alarmed if you get a headache or feel nauseous. This is normal and are side effects of detoxing from sugars and carbs. STEP 1 APPROVED FOODS PROTEIN VEGETABLES FRUIT Abalone (Paua) Beef Chicken Chicken Liver Crab Eel Eggs Hard Tofu Kangaroo Lamb Lamb liver Lobster/Crayfish Moong Dal Sprout Only Mussels Mutton Bird Pipi Pork Prawns Reds Kidney Beans Scallops Sea Urchins Squid Turkey White fish non-oily White Bait Veal Venison Asian greens Asparagus Avocado Baby Spinach Bamboo Shoots Bok choy Broccoli Brussels sprouts Cabbage Capsicum Cauliflower Celery Chard Cucumber Eggplant Endive Fennel Garlic Kale Kamo Kamo Lettuces (All) Mushrooms Olives Onions Parengo Radishes Sea Vegetables (kelp, wakame, kombu) Sow Thistle(Puha) Snow peas Spring onion (green only) Sprouts Squash Tomato Watercress Zucchini (ONLY ONE FRUIT DAILY) Green Apple (1) Orange (1) Strawberries (4) Tomato (1, large) Grapefruit (1/2) OTHER Apple Cider Vinegar White vinegar Tamari FLUIDS You must drink 3 ltrs water per day Fresh lemon and Lime is fine! 1 coffee per day with 1 tablespoon of milk only. Unlimited Tea: Chamomile Dandelion Ginger Green Tea Peppermint No Herbal Fruit Teas

ABOUT STEP 2 This is when your body will start to change as a result of burning fat, controlling your food cravings and stabilising blood sugar levels and hormones.

2 ABOUT STEP 2 This is when your body will start to change as a result of burning fat, controlling your food cravings and stabilising blood sugar levels and hormones. With food cravings gone and fat burning increased, you will feel greater mental clarity and enjoy the increased energy. Step 2 is the weight loss stage but also where you improve digestion, heal your gut, and rid yourself of inflammation in the body. This is when you will see your greatest weight losses but more importantly, it is about healing your gut. We do this by mono-eating (one protein and one vegetable per meal). The more different foods you put on your pate the more your digestive system has to overwork. We need to improve the way we digest food so that we can then absorb the most nutrients from your food. Step 2 typically lasts 27 days during which time you will likely lose 10-15% of your body weight. However, there is the option to extend this to 37 days for increased weight loss. However, you must not do this any longer than 37 days or your body may go in to starvation mode and weight loss will cease. If you wish to do more than 37 days you must first do 2 weeks of Step 3 before beginning again. In order to have the most success on this program we strongly advise you follow the meal plan below as closely as possible. It has been designed to maximise weight loss. We have included an Approved Food List for Step 2. However, we only recommend using this is there is something you are allergic to or you absolutely cannot stomach something. If you do substitute something on the meal plan it is important to remember these things: 1) You must replace it with something of equal calories 2) You must continue to mono eat (one protein and one vegetable per meal) 3) You must replace it with something from the same category. For example if you don t like fish you must replace it with a different protein not a vegetable.

3 STEP 2 APPROVED FOODS MEAT (WEIGH RAW) Beef, 100g = 137 Cal Beef liver, 100g = 165 Cal Turkey/Chicken breast, 100g = 106 Cal Chicken liver, 100g = 116 Cal Kangaroo, 100g = 102 Cal Lamb, 100g = 134 Cal Lamb liver, 100g = 139 Cal Pork,100g = 143 Cal Turkey/Chicken mince, 100g = 98 Cal Venison/ Deer Steak, 100g = 150 Cal FISH (WEIGH RAW) Abalone (Paua) 100g = 149 Cal Crab, 100g = 87 Cal Pipi, 100g = 41 Cal Prawns, 100g = 105 Cal Lobster/Crayfish, 100g = 116 Cal Mussels, 100g = 70 Cal Sea Urchins (Kina), 100g =120 Cal Squid, 100g = 92 Cal Scallops, 100g = 132 Cal White (non oily) fish, 100g = 92 Cal White Bait, 100g =153 Cal VEGETABLES (WEIGH RAW) Asparagus 10 stalks = 27 Cal(100g = 20 Cal) Bamboo shoots ½ cup 100g = 27 Cal) Bok choy/pac choy 100g = 13 Cal Chinese Cabbage 100g = 13Cal Broccoli 100g = 34 Cal Cabbage (green) 100g = 24 Cal Cabbage (red) 100g = 31 Cal Cabbage (white) 100g = 30 Cal Cauliflower 100g = 25 Ca Celery 100g = 14 Cal Chard (silverbeet) 100g = 19 Cal Chicory (1 cup chopped) 100g = 23 Cal Cucumber (21cm) = 15 Cal Fennel 100g = 31 Cal Kale 100g = 50 Cal Kamo Kamo 100g = 24 Cal Lettuce 100g = 14 Cal Onions 100g = 42 Cal Radish 1 medium = Free Spinach 100g = 23 Cal Sow Thistle (Puha) 100g =26 Cal Watercress 100g =15 Cal Zucchini 1 small 100g = 16 Cal PROTIEN (WEIGH RAW) Moong Dal Sprout Only 100g = 30 Cal Hard Tofu 100g = Egg White = 17 Cal (max 3 egg whites per meal, 2x per week only ) SEA VEGETABLES (WEIGH RAW) Kelp/Wakame (2 tablespoons) = 2 Cal Kombu 10g = 10 Cal Parengo (2 tablespoons) =5 Cal Arame 1/2 Cup = 30 Cal FRUIT (ONLY ONE PER DAY) Apple large, green, 100g = 52 Cal Orange large raw peeled, 100g = 47 Cal Strawberries 1 cup of halves, 100g = 46 Cal Tomato (small), 100g = 18 Cal Grape/cherry Tomatoes, 100g = 18 Cal Grapefruit ½ = 32 Cal (Do not eat Grapefruit if on blood thinning meds) TEAS (DO NOT COUNT IN 3 LTRS WATER) Chamomile Dandelion Ginger Green Tea Peppermint No Herbal Fruit Teas OTHER Apple Cider Vinegar White vinegar Tamari FLUIDS You must drink 3 litres water per day Fresh lemon and Lime is fine! 1 coffee per day with 1 tablespoon of milk only. Unlimited tea Unflavoured Soda Water is fine

5 ABOUT STEP 3 This is the Maintenance phase designed to keep you at your current weight and to keep your hormones in balance. This phase normally last 21 days and is designed to teach you how to sustain a healthy lifestyle. Some people do not have much weight to lose so after one round of Step 2 will go on to this third step and stay here whilst others may need multiple rounds to lose more weight. If you wish to lose more weight and complete another round you MUST do a minimum of 14 days on Step 3 before starting again! If you do not do this your body will go in to shock and weight loss will cease. Again, in order to have the most success on this program we strongly advise you follow the meal plan below as closely as possible. We have included an Approved Food List for Step 3. You will find that there is a bit more variety. As with Step 2, we only recommend only using this if there is something you are allergic to or you absolutely cannot stomach something. If you do substitute something on the meal plan it is important to remember these things: 1) You must replace it with something of equal calories 2) You must replace it with something from the same category. For example if you don t like fish you must replace it with a different protein not a vegetable. As this program is a lifestyle change, not a diet, we understand that there are times in life that you will stray from the menu plan e.g. weddings, holidays and that s ok! You have now healed your gut and know how to make healthier choices. So go out and enjoy those special moments! But remember, to keep that weight off the best thing to do is follow this plan!

6 STEP 3 APPROVED FOODS MEAT (WEIGH RAW) Egg (1) = 82 Cal Beef lean, 100g = 137 Cal Turkey/Chicken breast,100g = 106 Cal Pork 100g = 143 Cal Kangaroo, 100g = 102 Cal Lamb,100g = 134 Cal Venison/deer steak, 100g = 150 Cal Beef liver 100g = 165 Cal Chicken liver 100g = 116 Cal Lamb liver 100g = 139 Cal Mutton Bird 100g = 211 Cal Eel 100g = 190 Cal FISH (WEIGH RAW) Abalone (Paua) 100g = 149 Cal White fish per 100g = 92 Cal Prawns per 100g = 105 Cal Crab per 100g = 87 Cal Lobster 100g = 116 Cal Mussels, 100g = 70 Cal Pipi, 100g = 41 Cal Squid 100g = 92 Cal Scallops 100g = 132 Cal Salmon 100g = 182 Cal Tuna 100g = 133 Cal White Bait, 100g =153 Cal PROTIEN (WEIGH RAW) Moong Dal Sprout Only 100g = 30 Cal Hard Tofu 100g = Egg White 17 Cal 1 Egg White = 17 Cal (max 3 egg whites per meal, 2x per week only ) Red Kidney Beans 100g = 164 FRUIT (ONLY ONE OR TWO PER DAY) Apple = 110 Cal Blueberries (1 cup) = 60 Cal Cantaloupe 100g = 34 Cal Cherries 100g = 63 Cal Cranberries 100g = 46 Cal Grapefruit 1 medium = 82 Cal Honeydew Melon 100g = 34 Cal Olives bottled 100g = 145 Cal Orange large raw peeled = 62 Cal Peaches 1 medium = 42 Cal Plums 1 medium = 36 Cal Raspberries 1 cup = 60 Cal Strawberries 100g = 46 Cal Tomato 100g = 18 Cal Cherry Tomatoes 100g = 18 Cal VEGETABLES (WEIGH RAW) Asparagus raw 10 stalks (or 1 cup) = 27 Cal Avocado (1) = 160 Cal Bamboo Shoots 100g = 27 Cal Bok Choy/ Pak choy 100g = 13 Cal Broccoli 100g = 34 Cal Brussels Sprouts 4 = 25 Cal Cabbage white raw 100g = 30 Cal Capsicum 80g = 26 Cal Cauliflower 100g = 19 Cal Celery raw 100g = 14 Cal Chicory 1 cup = 7 Cal Chard raw 1 cup = 5 Cal Chilies 1 tbsp = 5 Cal Cucumber 100g = 15 Cal Eggplant 100g raw = 20 Cal Fennel raw 100g = 31 Cal Lettuce (all types) 100g = 14 Cal Mushrooms button 100g = 30 Cal Onions raw 28g best spring onion = 10 Cal Radishes 1 medium = 1 Cal Snow Peas 10 pods = 10 Cal Spinach raw 100g = 25 Cal Sprouts 100g = 20 Cal Summer Squash 100g = 37 Cal Zucchini 100g = 16 Cal SEA VEGETABLES (WEIGH RAW) Kelp, Wakame, flavor 2 tablespoon = 2 Cal Parengo (2 tablespoons) =5 Cal GREEN/HERB Collard, coriander, endive, kale, mint, water cress = Low Cal RAW NUTS (PER 1/4 CUP) Almonds-soaked overnight to activate = 170 Cal PASTA SUBSTITUTE (ONLY 2 TIMES PER WEEK) Slim Pasta Spaghetti 100g = 14.1 Cal Slim Pasta Angel Hair 100g = 6.4 Cal GRAINS (LUNCH ONLY) 1 x Pure Harvest Rice Cake (thick) = 41 Cal

7 STEP 3 APPROVED FOODS CONTINUES OILS (PER 1 TABLESPOON) Extra Virgin Coconut Oil & Olive Oil = 120 Cal DAIRY Cottage Cheese (low fat) 1 cup = 90 Cal Milk (skim) nonfat 1 cup = 110 Cal Yoghurts (low fat, low sugar) 113g = 110 Cal COFFEES TAKE NOTE OF CALORIES Regular coffee skim milk, = 128 Cal Flat white-full cream milk = 179 Cal Flat white-skim milk = 93 Cal Skim Chai latte = 276 Cal Soy latte = 171 Cal Chai latte = 352 Cal White chocolate Mocha = 330 Cal Black coffee = 9 Cal FLUIDS You must drink 3 litres water per day Fresh lemon and Lime is fine! Unlimited tea Unflavoured Soda Water is fine TEAS (DO NOT COUNT IN 3 LTRS WATER) Chamomile Dandelion Ginger Green Tea Peppermint No Herbal Fruit Teas OTHER Apple Cider Vinegar White vinegar Tamari

511 Weight Loss System Guide

511 Weight Loss System Guide WELCOME The 511 System is designed so that you can maintain a healthy, active lifestyle for many years to come. Each component promotes sustainable, long-term change. The program