Medical Disclaimer The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice. Always consult your physician or health care professional before performing any new exercise, exercise technique or before starting any new diet particularly if you are pregnant, nursing, elderly, or if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions in this document is at the reader s sole discretion and risk. The authors of this document make no guarantees or warranties of any kind in regard to the content of this document, including, but not limited to, any implied warranties of merchantability or fitness for any particular purpose. The authors of this document are not liable or responsible to any person or entity for any errors contained in this document, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained within. All Material Copyright 2013 Emma Deangela. All Rights Reserved. Duplication and Distribution Without Written Consent From The Authors Is Prohibited. THE 80/20 FAT LOSS PROGRAM www.8020fatloss.com 2
Some people might feel overwhelmed by the tons of information in the 80/20 Fat Loss Program. Hence, we have created this Quick Start Guide so that you can implement changes to your diet in no time. The best way to start the program is to implement the principles and guidelines one step at a time. And when you start implementing these principles, you will find that it is easier to succeed in the long term. Be comfortable with your own pace and you will lose weight in no time! 1. Preparation for Success Spend some time asking yourself why you want to lose weight and be healthy. Visualize yourself with the beautiful body and health you always wanted. Write all of these down so that it ll motivate you to take actions. Make it as real and yet realistic as possible. It is advisable to include specific goals, especially numerical goals, so that the end results will be more attainable. For instance, I want to be able to fit into my favorite dress and weigh 164 pounds by the end of three weeks. 2. Know your current diet and lifestyle In order to have long term success for your health and body, you need to know your current weight, your diet, and your lifestyle. Without knowing all these information, it is difficult for you to track whether you are on the right track. Start by writing down everything that you consume for the past 24-48 hours. You want to be as detailed and exact as you can be - the portion, the brand, and even the way you cook it. It would be advisable to include the sauce, the spices, and the liquids. By recording these details diligently, it is a sure way to keep you THE 80/20 FAT LOSS PROGRAM www.8020fatloss.com 3
on track with your new healthy plan. 3. Keep a Food Journal You can download our food and exercise journal template and write down everything that you consume each day. Be sure to include your exercise routines, the time you sleep, and even the stress level on a day to day basis. This will help to keep you on track with your new 80/20 plan. Food choices 4. Fats Reduce the amount of trans-fat in your diet. Clear your kitchen with all the foods that contain hydrogenated oil or partially hydrogenated oil. Avoid using margarine because it contains hydrogenated oil. Reduce consuming pastries, cakes and cookies that contain trans fat. Use coconut oil for cooking, especially for high temperature cooking. Use olive oil for low temperature cooking and salad dressing. Consume 2-3 servings of good sources of Omege 3 fats, ie. Flaxseeds, avocados, spirulina, nuts, marine foods. Take omega 3 supplements if your diet lacks of omega 3. Avoid snacking on foods like chips, crackers, bars, and even pizzas. THE 80/20 FAT LOSS PROGRAM www.8020fatloss.com 4
5. Proteins If you are a vegetarian or vegan, get your protein sources from sprouted beans, spinach, quinoa, raw nuts and seeds and leafy vegetables. Eggs are great for proteins if you are a vegetarian. For people who eat meat, consume lean meat instead of fatty meats. Choose organic meat instead, for example, grass-fed beef and free-range chicken. Limit frying and broiling of meat, which subject the meat to high temperature. Choose white meat instead of red meat. 6. Carbohydrates Get rid of or reduce all the refined carbohydrates in your kitchen - refined sugars, wheat, rice, flours, and pasta. Have sprouted grain or spelt bread instead of white bread. Grains like qunioa, amaranth, millet, oats, buckwheat are great choices of carbohydrates. Be open to having something different for breakfast instead of just toast and sandwiches. Green smoothies, eggs, fruits, salads, and oats are excellent alternatives for breakfast. 7. Dairy Avoid cow milk as much as possible. Pasteurized milk is bad for your body. If you want milk, get organic milk or none at all. Try alternatives like almond milk, rice milk, or just fresh fruit juices. THE 80/20 FAT LOSS PROGRAM www.8020fatloss.com 5
Cheese - If you really want cheese, select raw and organic cheese. Yogurt - Avoid the sweetened yogurt and choose only natural and organic yogurt. 8. Soy If you are suffering from thyroid conditions, avoid soy altogether. Only consume fermented soy, for example, tempeh, miso and fermented soy sauce If you have to consume soy, read the labels to ensure that they are from non- GMO and preferably oragnic, sources. 9. Salt Reduce salt consumption. Replace all the refined white table salt with celtic salt or himalayan salt. Avoid packaged and canned foods that are full of salt. Flavor your food with more spices and herbs instead of relying on salt. 10. Water Drink at least 8 12 oz glasses per day, which is about 2 liters. If the weather is THE 80/20 FAT LOSS PROGRAM www.8020fatloss.com 6
hot, you may need to consume much more than that. Always consume water before you are thirsty. Do not consume too much water before bedtime. 11. Sugar Reduce consumption of sugar - Cane sugar, white sugar and brown sugar Avoid foods which contain high fructose corn syrup. Avoid artificial sweeteners like Aspartarme, and Sweet n Low. Aspartarme is commonly found in food products with the label Suitable for Diabetics. Avoid sweetened beverages including concentrated fruit juice. Do not add sugar into freshly made fruit juices. Read labels carefully and select foods with low sugar. Choose natural sweetener alternatives like honey, molasses, stevia and xylitol. 12. Condiments Read the labels of condiments before buying - select condiments with low or no sugar, no transfat, and low salt. Avoid mayonnaise and salad dressings. Avoid microwave cooking. THE 80/20 FAT LOSS PROGRAM www.8020fatloss.com 7
13. Go to the meal plans selection and choose some of the meal plans that you love to begin with. Always start with your favorite healthy foods so that you ll be motivated to stay in the diet. For example, if you love to eat pumpkin, you should choose recipes that include pumpkin as one of the ingredients. THE 80/20 FAT LOSS PROGRAM www.8020fatloss.com 8