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Success Solution- Step One

Lose A Pound Daily presents the Lower Glycemic Weight Loss Plan.  With this plan, you can expect to see permanent weight loss as a result of making better food choices, exercise and taking the supplements as outlined in this program. 

This program is broken down in to 3 Phases.  

* Step One~ The Weight Loss Phase

* Step Two~ The Transition Phase

* Step Three~ Lifetime Maintenance Phase

WHAT IS A GLYCEMIC INDEX?

Not all carbohydrate foods are created equal.  In fact, they behave quite differently in our bodies.  The glycemic index, also known as GI, describes this difference by ranking carbs according ot their effect on our blood glucose levels.  Choosing how low GI carbs- the ones that produce only small fluctuatins in our blood and insulin levels- is the secret to long-term health reducing our risk of heart disease and diabetes and is the key to sustainable weight loss.

WHAT ARE THE BENEFITS OF THE GLYCEMIC INDEX?

Eating alot of high GI foods can be detrimental to your health because it pushes your body to extremes.  This is especially true if you are overweight and inactive.  Switching to eating mainy low GI carbs that slowly trickle glucose in your blood stream keeps your energy levels balanced and means you will feel fuller longer between meals.  

HOW TO SWITCH TO A LOW GI DIET

The basic technique for eating the Low GI way is simply a "this for that" approach- i.el, swapping high GI carbs for low GI carbs.  You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.

  1. Use breakfast cereals based on oats, barley and bran
  2. Use breads with wholegrain, stone-ground flour, sour dough, almond or coconut flour
  3. Reduce the amount of potatoes you eat
  4. Use Basmati or Doongara rice instead of regular white rice
  5. Eat plenty of salad vegetables and low sugar or no sugar dressing

RECOMMENDED SUPPLEMENTS 

STEP ONE: WEIGHT LOSS PHASE (EATING PLAN)  click here for the plan.

You will eat food that you've purchased and prepared yourself in this phase.  Your eating plan will consist of high quality proteins and beneficial, low glycemic carbohydrates.  This combination of foods encourages and allows your body to burn fat for fuel, instead of only relying on glucose (found in abundance in higher glycemic carbohydrates).  The body will safely and naturally use fat for fuel and this process is called ketosis.  Although it is not mandatory to measure ketones in your urine, when you are in ketosis, your body does not hold much extra water weight.  Be sure you're drinking half your body weight in ounces daily to flush out all the toxins.  Normally, you'll lose water weight very quickly when you first get in to ketosis.  

STEP ONE: WEIGHT LOSS PHASE (EATING PLAN)  

You will eat food that you've purchased and prepared yourself in this phase.  Your eating plan will consist of high quality proteins and beneficial, low glycemic carbohydrates.  This combination of foods encourages and allows your body to burn fat for fuel, instead of only relying on glucose (found in abundance in higher glycemic carbohydrates).  The body will safely and naturally use fat for fuel and this process is called ketosis.  Although it is not mandatory to measure ketones in your urine, when you are in ketosis, your body does not hold much extra water weight.  Be sure you're drinking half your body weight in ounces daily to flush out all the toxins.  Normally, you'll lose water weight very quickly when you first get in to ketosis.  

PROTEIN LIST

You'll start with this list on day one and may use it for a lifetime thereafter!  We recommend eating 4-6 times daily, choosing 2 servings at each sitting.  All servings are about 1 ounce unless noted otherwise.  For ease of use, a deck of cards is about equialent in size to 2-3 ounces of meat.  There is no need to count calories.  

FISH/SEAFOOD 

 

 

 

Squid

Clams

Scallops

Domestic Crab

Flounder

Pacific Sole

Tilapia

Atlantic Haddock

Wild Salmon

Shrimp

Cod

Freshwater Trout

 

Miscellaneous fish also listed as low in mercury include anchovies, butterfish, catfish, crawfish.  Atlantic croaker, hake, herrig, N. Atlantic and Chub mackerel, mullet, oyster, ocean perch, plaice, pollock, sardine, American shad, whitefish and whiting.

POULTRY 

 

 

 

Chicken

Turkey

Cornish Hen

 

 

 

 

 

BEEF

 

 

 

 

Round Roast

Tenderloin

Flank Steak

Porterhouse

T-Bone

Sirloin

 

 

 

 

 

 

PORK 

 

 

 

Roast Loin Chop

Ham

Canadian Bacon

Tenderloin

 

 

 

 

LAMB VEAL GAME 

 

 

 

Roast

Chop

Leg of Lamb

Roast

Venison

Ostrich

Buffalo

 

 

 

 

 

OTHER 

 

 

 

Egg (hand-boiled or cooked in olive oil- 1)

Egg Whites (2)

Egg Substitute (1/4 c)

Tofu (3 ounces)

Cheese (3 ounces)

Seeds/Nuts

Boca Burger (1)

Low Fat Yogurt (1/2 c)

Low Fat Cottage Cheese (1/2 c)

 

 

 

 

CARBOHYDRATE LIST

In addition to the recommended protein, you should eat a minimum of 5-7 servings daily of your choice of the following fruit and vegetables.  Do not eat only fruit and it is best if you eat the overwhelming majority of your carbohydrate intake from vegetables with only limited fruit.  It is important to try and eat protein and carbs together.  This will slow down the digestion and absorption of the carbs which reduces your hunger and carb cravings as well as discouraging fat storage.  The fruits and vegetables conatined on this list are low glycemic, which means they are either low in natural sugars or are digested slowly so as not to release their sugars too quickly into your system.  This helps prevent fat storage and encourages continued fat burning.  For this reason, we encourage you not to substitute other fruits and vegetables that do not appear on this list.  Again, you do not need to count calories.  

In general, the vegetables are even less glycemic than the fruits.  So if you are feeling like you need to eat more, you can increase your vegetable intake and not sabotage your plan.

VEGETABLES/BEANS

Serving size is 1 c raw or ½ c cooked 

 

 

 

Asparagus

Cabbage

Mushrooms

Artichoke

Cauliflower

Onions

Bamboo Shoots

Celery

Cubumber

Peppers (all)

Lentils

Snow Peas

Sauerkraut

Brocoli

Brussel Sprouts

Greens (all)

Radish

Lettuce (all)

Eggplant

Tomatoes

Spinach

Squash

Zucchini

Dried Peas

Soy beans

 

Kidney Beans

Chana Dal (Indian Bean)

 

 

 

 

 

FRUIT 

 

 

 

Apple (1 small)

Cherries (12)

Grapes (12)

Grapefruit (1/2)

Oranges (1 small)

Peaches (1 small)

Strawberries (6)

Dried Apricots

Pears

Plums

Prunes

 

 

Most of the foods above are rich in Omega-3 Fatty acids.  Very important to our health is the ratio of Omega 3: omega 6 fats in our diet.  Optimal is a 1:1 ratio and in the Standard American Diet (SAD), it is a 1:15 ratio.  What these badfat ratios do is drive an enormous amount of inflammation which leads to disease and unhealthy metabolism.  Therefore, our goal is not to cut out fat but rather to change the quality of the fat we eat so as to optimize this important ratio.  Extra virgin olive oil and coconut oil fats are healthy choices.  Trans fat should be avoided completely.  Look for the words "partially hydrogenated oil" to know if it has trans fat.  Corn and most vegetables are best avoided.  

MISC FOODS AND OTHER OTC ITEMS

Beverages- water is best.  Filtered tap water served in a glass or stainless steel container.  We recommend you drink half your body weight in ouces daily.  During ketosis, people get very thirsty.  So feel free to drink even more than recommended if you are thirsty.  Coffee and tea are fine.  Be careful with artificial sweetners.  Too many can trigger your craving for sweets.  No juice, milk or creamers are allowed.

Spices/condiments- salt, pepper, seasonings, ry and fresh hers, broth, vinegars, hot sauce, mustard and cocktail sauces are permitted.  Ketchup has alot of sugar, but there are sugar free alternatives that you can have.  Real mayonnaise is permissible in limited quantities.  Avoid Miracle Whip or other condiments containing high fructose corn syrup.  Bouillon is ok and may actually be needed to help restore electrolytes if you get muscle cramping.  DIll pickles are also a free selection.

Salad Dressing- It's best to make your own.  However, make sure you are using sugar free dressings.  Use olive oil, plain and flavored vinegar, spices, avocado and bits of onion for taste.  

Fiber- The soluble fiber found in fruits, vegetables and beans helps optimize the passage of toxins and waste through our colon.  While changing your food intake, you may find that constipation is a problem.  We recommend acting immediately and taking an OTC fiber supplement, starting with a smaller amount and gradually increasing until your bowels are moving well.

EXERCISE:  It is HIGHLY recommended that you do cardio.  If you're not used to exercising, start with 30 minutes a day.  Increase cardio when you're able so you make this a lifestyle change.

***Stay on this phase as long as you want.  Take the recommended supplements of Success Hormone Free Drops, Forskolin, Slender Elite and Garcinia Cambogia.

 Click here for Step TWO: Transition Phase

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