THE

7-DAY BELLY

DIET

Get a Flat Belly Fast!

QUICK START GUIDE

7-Day Belly Blast Diet Quick Start Guide It’s finally GO TIME! I’m very excited to finally give you ALL of the details on how to get the fastest results from The 7-Day Belly Blast Diet in the shortest amount of time. In fact, these are the CliffsNotes™ of the 283-page book that also comes along with your program. The book is full of incredible information, but I think it’s vitally important for you to know HOW to do the program, and why you need to do certain things to be successful, right out of the gate. So let’s begin…

The 3 Things KEEPING You from a Flat Belly Doctors agree that internal belly fat is the most deadly kind of body fat there is. Studies show it dramatically increases the chance of illnesses such as heart disease, diabetes, certain cancers, Alzheimer’s, stroke, and even depression (suicide). And if that wasn’t bad enough, that dreaded belly bulge makes us look unattractive, and it can demolish our self-esteem and confidence to boot. But what makes this situation even more frustrating is the fact that belly fat is considered by many to be the most stubborn and impossible weight to penetrate and burn. It’s like the “Fort Knox” of body fat. Here’s why: PROBLEM #1: Your Hormones Are Out of Whack: Chronic stress causes your body to release a fat-storing hormone called cortisol. The more cortisol your body releases, the more belly fat you store. Plus, eating the wrong foods causes the fat-storing hormone insulin to skyrocket, while a fat-burning hormone called glucagon gets turned off. (Hello, belly fat!) PROBLEM #2: Your Belly-Burning Furnace Is Busted: When you want to lose a lot of weight, you should cut calories for long periods of time, right? WRONG. Cutting calories magnifies nutrient deficiencies in your body. This results in severe cravings as your brain sends emergency “low nutrient signals” to your stomach to eat more food.

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Problem is, most people end up eating more “nutrient-dead food” which causes cravings to completely spiral out of control. (If you feel hungry all the time, now you know why.) After about a week of dieting, your body is genetically programmed to fight back by lowering the hormones responsible for keeping your metabolism humming along (like the calorie-burning thyroid hormones). At the same time, it will increase the “hunger hormone” leptin. (Double whammy.) As a result, your weight loss will come to a screeching halt, lickity split. At this point, to keep burning fat, you’ll be forced to reduce your calories even lower, and/or do MORE exercise. (Not fun… I’ve been there.) PROBLEM #3: Your Food Is Laced with Obesity Additives: GIANT food manufacturers make BIG bucks creating “Frankenstein foods” that are stripped of belly-burning nutrients and stuffed full of dirt-cheap, artificial preservatives that make your belly bulge. I call these chemicals Obesity Additives and studies show: mm They cause a mineral imbalance that results in bloating and excess water weight. mm

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They addict us by altering brain chemicals called neurotransmitters – just like the street drugs cocaine, morphine and nicotine do! They cause pounds of “toxic waste” to accumulate in our digestive tracts. (Believe me, that belly bulge or “pooch” is not all belly fat.)

Those are the 3 BIG obstacles keeping you from EVER getting a flat belly. But don’t worry; there is a real SOLUTION to these MAMMOTH problems.

My 3 Sneaky Tricks to Slashing Stomach Fat Fast SNEAKY TRICK #1: Eat These Foods That Kill Belly Fat: Yep. There are certain foods that KILL belly fat for very specific reasons, and there are other specific foods that CAUSE it (and I’m not talking about obvious junk foods either). The secret is learning both of these types and then knowing how to swap the bad for the good to get a flat belly fast. What’s more, these special foods DON’T contain addictive Obesity Additives, and they give you the nutrients you need to crush cravings while “scrubbing” your digestive track to eliminate pounds of “toxic waste” and excess water from your body in just the first WEEK. BINGO!

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And remember cortisol, that nasty little stress hormone that causes massive amounts of belly fat? Scientists have discovered that there are certain times during the day when you should eat these 37 foods, and when you do, you’ll zap cortisol levels by 17% in just 14 days. Who would have thought you could control a belly-bulging stress hormone by eating tasty foods more often? So what foods should you be eating? Here are 15 of my favorite (for starters). And in just a minute, I’ll show you HOW to eat them (I’m talking about times and portions). 1. Avocados: These little suckers are loaded with two nutrients that are KEY to killing belly fat: hunger-crushing fiber (11 to 17 grams per avocado!), and monounsaturated fats, which studies have shown to actually “spot reduce” belly fat. Zowie! 2. Peanut Butter: Okay, not just peanut butter, but mostly any seeds and nuts (these are the best): pistachios, walnuts, almonds (or almond butter), pumpkin seeds, sunflower seeds, and flax seeds. Why? They keep you full and satisfied for long periods of time, and they’re stuffed with healthy, belly-burning fats and minerals. (By the way, eat only natural peanut or almond butter, the regular kind is loaded with sugar and trans fats.) 3. Crisco: KIDDING! Just seeing if you were paying attention. That stuff is deadly. Healthy oils like olive oil, coconut oil, and brand names like Udo’s Oil and Barlean’s Oil (I like the swirl flavors) actually help you burn fat by supplying healthy oils your body needs to burn body blubber. 4. These Veggies: I’ve got to thank my buddy Mike Geary for this one. Turns out certain vegetables such as broccoli, cauliflower, brussel sprouts, kale, and cabbage contain special phytonutrients, such as indole-3-carbinol (I3C), which help to fight against environmental estrogens that can add belly fat. Mom was right… eat your veggies! 5. Omelets: Eggs aren’t bad, they’re nutrient-dense and loaded with belly-burning protein, vitamins B6, B12, A, D, E, and K, folate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids. Plus, they keep you full for long periods of time. Choose eggs that come from free-range chickens. You’ll get more healthy nutrients. 6. Dark Chocolate: That is not a typo. Dark chocolate is loaded with antioxidants (nearly eight times the number found in strawberries), and it contains stimulants that can have a positive effect on fat burning, including theobromine and caffeine. It also contains a nice dose of oleic acid, which is a monounsaturated fat. Make sure to choose the 78% or higher cocoa levels for best results. 7. Oatmeal: Packed with fiber and whole-grain goodness, you can’t go wrong. Just be sure to avoid the processed, high-sugar junk out there and stick to slow-cook 4

oats. Add a dash of cinnamon, some walnuts, berries, and a natural sweetener to taste. BAM! Good stuff. 8. Green Tea: Not only does it contain a potent antioxidant, many scientific studies have linked green tea to increased fat burning, including a report in the American Journal of Clinical Nutrition that found green tea extract boosted the daytime metabolism of test subjects by 35- 43%. 9. Beans: Black beans, navy beans, refried beans, and lima beans all have 6 or more grams of fiber per ½ cup. Fiber can clean your system of pounds of “toxic waste” and reduce your belly bulge in a big way. (See “Sneaky Trick #5” for details.) 10. Berries: Strawberries, raspberries and blackberries are loaded with fiber (which slows sugar absorption), and they’re packed with vitamins that can fight cravings (cravings can come from vitamin deficiencies). 11. Cinnamon: Researchers have found that cinnamon contains a type of antioxidant that increases insulin sensitivity and effectively helps to stabilize blood sugar. Bottom line… you’ll store less belly fat. 12. Chili Peppers: Studies have shown that the active ingredient in chili peppers and powder, something called capsaicin, increases calorie burning, stabilizes blood sugar levels (which decreases fat storage), and is a potent antioxidant. Add some of this “spice” to your life. 13. Yogurt: Most regular yogurt is bad for your belly. It’s loaded with belly-bulging sugar (real or artificial) that you want to avoid it. However, Greek yogurts like Stoneyfield Farms Oikos Greek Yogurt (plain) are loaded with probiotics that fight belly bulge. (See “Sneaky Trick #6.”) 14. Wild Salmon: Hands-down one of the best belly-blasting foods because of its protein and high omega-3 fatty acid content. This is like a “double shotgun approach” to killing belly fat. Many people are deficient in omega-3s, and when they add them to their diet the fat can really start coming off. 15. Giant Turkey Legs: You got me. I’m pulling your leg. (Get it?) I’m not just talking about turkey meat (white preferred), but any lean protein source is a good belly-blasting food. This includes wild salmon, free-range chicken, whey protein powders, and most especially grass-fed beef because it contains natural CLA—a fat that studies have actually shown to burn fat. The interesting thing about protein is your body will burn off as much as 30% of its calories after you eat it. Read the next trick for details…

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SNEAKY TRICK #2: The Thermal Burn Technique™: The truth is, a calorie myth is going on. You see, some calories ignite what I call “Thermal Burn” while others are plain “Thermal Duds.” Get this: up to 30% of the calories you eat from certain foods with a high Thermal Burn will practically vanish after eating them because your body uses lots of calories to digest certain foods (but not all foods). So, if you eat 1,000 calories of certain belly-flattening foods, your body will only register 700 of them. This means you just ate 300 FREE CALORIES. But are they all diet foods? Nope! With my “Thermal Burn Technique” you’ll be able to ignite a burned-out metabolism by eating MORE food to lose MORE belly fat. But before I get into these “Thermal Burn” foods, I need to give you the 411 on the “stuff ” that makes up food. The truth is, calories from different types of food act very differently once inside your body… let’s start with fun ol’ fats.

Fats These bad boys play a role in virtually every body function, including hormone production and inflammation regulation. Essential fats also help your body burn stored body fat by affecting the balance of the hormones insulin and glucagon (insulin stores fats and glucagon signals the body to burn it). Quality sources of good fats include oils such as flax, olive, and coconut. Good fats are also found in seafood sources such as salmon and tuna, as well as in avocados and nuts like walnuts, almonds, and pistachios. To make sure you’re getting enough good fats in your diet, I suggest adding two tablespoons of good oils to prepared foods each day, or having a serving of salmon or tuna (which also count as protein sources, of course), three times a week. Alternatively, you may want to try ¼ cup of walnuts or a handful of pistachios each day, or a tablespoon of organic peanut or almond butter, or a high-quality essential fat supplement like Udo’s Choice Oil Blend or Barlean’s oil—try the Omega Swirl flavors. Sure, fat is “fabulous” (did I really just say that?), but here’s the rub: your metabolic rate (or metabolism) will only increase by approximately 5% in response to eating fats. Oh friggin’ boy, right?

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This means that for every 1,000 calories of fat you eat, your body will burn only 50 of its own calories to digest and process the fat you just consumed. No big deal, right? (But remember, good fats help to “melt” body fat in other ways, so don’t discount their importance.)

Carbs Moving on: our bodies primarily use carbohydrates as an energy source. Carbohydrates come from plants (or trees) that store starch, sugar, and fiber in grains, fruits, and vegetables. Carbohydrates often get a bad rap, which is a shame because carbs are your body’s preferred source of fuel. Some cells (like your brain and blood cells, for example) are very limited in the types of energy they can use, with a strong preference for carbohydrates. If you’ve ever been on a no-carb diet and experienced that lightheaded, queasy, hit-the-wall feeling, you know what I’m talking about. The key is to eat the right carbohydrates. Yes, as I’m sure you’re aware: there are right and wrong carbs. Most simple carbs are the wrong carbs—in fact, they are one of the top “Obesity Additives” out there. They tend to be highly processed and stripped of their nutrients. Examples of foods that contain simple carbohydrates include soft drinks, candy bars, ice cream, donuts, cereals, and processed “white foods” like breads, pastas, and rice. Remember, white foods are like white glue that keeps your belly fat locked in place. Even though they may be tempting, these foods spike your blood sugar then send it crashing, zapping your energy and creating a breeding ground for cravings and body fat. Limit your intake of these to your cheat meals. “Good” carbohydrates, on the other hand, have all the right stuff. These foods are the ones that provide your body with the energy it needs in a steady fashion (none of this blood sugar roller-coaster business), while also providing much-needed fiber and important vitamins, minerals, and phytonutrients to your body. I’m talking about fruits, vegetables, legumes, and whole grains. Now let’s get to the brass tacks… When you eat carbohydrates, your metabolic rate will increase by up to 10% (less for refined carbs like sugar that are easily digested, more for high-fiber choices). This means your body uses 100 calories to digest and assimilate (use) 1,000 calories of carbs. In The 7-Day Belly Blast Diet, “Good Carbs” are further broken down into what I like to call energy carbs and color carbs. Energy carbs are nutrient-dense turbo chargers. 7

Whole grains and starchy foods are great examples of energy carbs. If you’re looking for power and vitality, these little gems are your best bet. Color carbs contain rich sources of fiber, but their real claim to fame is that they provide phytonutrients, important chemicals found in plants that support a variety of health functions. A specific family of phytonutrients called anthocyanins is responsible for compounds that give fruits and veggies their vibrant color. Here’s the real kicker, though—anthocyanins also pack a powerful antioxidant punch. Different color pigments carry different health benefits. For example, lutein, an important nutrient for eye health, is found in yellow-green vegetables such as corn and peas. Lycopene, found in tomatoes, is not only responsible for their red color but also supports prostate health. Orange carotenoids found in carrots, pumpkins, and apricots have been found to enhance immune system function. Sulphorapane gives broccoli and brussels sprouts their green color, and it also happens to be a potent weapon against cancer. And reddishpurple anthocyanins, found in blueberries, blackberries, and plums, pump up circulation and protect the brain.

Proteins Proteins are primarily used as our bodies’ building blocks. They are most abundant in animal products—lean meats, eggs, and low-fat cottage cheese are great protein sources. (Protein is also found, to a lesser degree, in beans, nuts, and various grains for you vegetarians out there.) Proteins are found in every cell in our bodies. Our muscles, hair, skin, nails, hormones, and blood all contain protein. And protein is extremely important both to our overall immunity and health. Protein is also an extremely critical (but often overlooked) fat-loss nutrient. Here’s why… PROTEIN has the highest Thermal Burn of all foods, increasing your metabolism by up to a whopping 30%. POW! (That just happened…) You see, protein is a very complex nutrient, so for every 1,000 calories of protein you eat, your body will use about 300 calories to digest and process this macro-nutrient. This means you’re only netting about 700 calories for every 1,000 calories you eat of protein. So, you’re getting 300 “free calories.” 8

Protein also helps to build muscle, which cranks up your metabolism even more. For every pound of muscle you add through resistance training, you will automatically burn approximately 50 extra calories per day. Five pounds will burn 250 calories per day, even if you just sit on the couch and watch old Seinfeld episodes. Ten pounds burns 500 calories. You get the picture. Pretty cool, huh? Now, to backtrack a bit: I’m not suggesting that you eat ONLY protein in an attempt to increase your metabolism. (Cluck, cluck… another chicken breast anyone?) No, not at all. But what I am saying is that eating specific “Thermal-Burn Meals” that include precise amounts of protein, slow-absorbing carbs, and a dollop of good fat, throughout the day (love that word… dollop), will help you wage WAR against your metabolism and WIN. And the funny thing is that some of the metabolic-boosting meals you can put together are not what you’d typically think of as diet foods. It’s all in the way you prepare these foods AND when you eat them that matters most. (Forget about eating non-stop rabbit food… you need to feed your metabolism, not starve it.) The bottom line is that you’ll be able to eat MORE delicious food but with a lower calorie impact. More bang for your buck. And I don’t know about you, but I LOVE eating, so this is a very exciting way to kill more belly fat. To help you choose the best sources for your protein, energy carbs, color carbs, and fats, I’ve included the following charts:

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Recommended 7DBBD Protein -Rich Foods Anchovies mm Bass mm Beef (extra-lean) mm Bluefish mm Buffalo mm Chicken breast mm Clams mm Cod mm Cornish hen mm Cottage cheese mm Crab mm Egg whites or egg substitutes mm Elk mm Flounder mm Grouper mm Haddock mm Halibut mm Herring mm Kefir mm Lamb loin mm Liver (beef, calf, or chicken) mm Lobster mm Mackerel mm Mahimahi mm Mussels mm Orange roughy mm Oysters mm

Perch mm Pork (lean) mm Red snapper mm Roast (arm, chuck, or rump) mm Sablefish mm Salmon mm Sardines mm Scallops mm Scrod mm Shrimp mm Sirloin (ground) mm Sole mm Steak (club, flank, round, sirloin, tenderloin, or T-bone filet; all fat trimmed) mm Swordfish mm Tilapia mm Trout mm Tuna (water-packed) mm Turkey bacon mm Turkey breast (lean ground or whole) mm Turkey sausage mm Veal mm Venison mm Whitefish mm Wild Alaskan salmon mm Yellow tail mm Yogurt (plain, 1% or less) mm

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Recommended 7DBBD Energy Carb Foods Bananas mm Barley mm Beans and lentils (dried) mm Bread (100% whole grain) mm Buckwheat mm Corn mm Corn tortillas mm Crackers (whole wheat like ak-mak, Kavli, Ryvita®, Wasa®) mm

Cream of wheat (long-cooking—not instant) mm Oatmeal (whole grain, not instant) mm Pasta (sprouted wheat, spelt, rice) mm Potatoes (baking and sweet) mm Quinoa mm Rice (brown or wild) mm Yams mm

Fresh Herbs and Spices to Liven Up Your Food Anise mm Allspice mm Basil mm Bay leaf mm Caraway mm Cardamom mm Cayenne mm Celery seed mm Chili flakes mm Chives mm Chervil mm Cilantro mm

Cinnamon (ground or sticks) mm Cloves mm Coriander mm Cumin mm Dill mm Fennel mm Garlic mm Ginger mm Lemon balm mm Marjoram mm Mint mm Nutmeg mm

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Oregano mm Paprika mm Parsley mm Peppercorns mm Rosemary mm Sage mm Saffron mm Savory mm Tarragon mm Turmeric mm Thyme mm Vanilla bean mm

Recommended 7DBBD Color Carb Foods Apples mm Apricots mm Artichoke (including Jerusalem) mm Arugula mm Asparagus mm Bamboo shoot mm Beans (string) mm Bean sprouts mm Beets mm Berries mm Bok choy mm Broccoli mm Broccoli rabe mm Broccoli sprouts mm Brussels sprouts mm Cabbage mm Cantaloupe mm Cauliflower mm Celery mm Chard mm Cherries mm Cheese (fat-free) mm Chestnuts (water) mm Collard or mustard greens mm Cucumber mm Eggplant mm Escarole mm Garlic mm Grapefruit mm Grapes mm Green beans mm Honeydew melon mm

Kale mm Kiwi mm Lemon mm Lettuce (endive or mixed greens) mm Lime mm Mango mm Milk (1% or less) mm Mushrooms mm Nectarines mm Okra mm Onions mm Oranges mm Papaya mm Peach mm Pear mm Peas (including snow peas) mm Pea pods mm Peppers (bell or hot) mm Pineapple mm Plums mm Prunes mm Radish mm Rhubarb mm Rutabaga mm Spinach mm Squash (yellow) mm Tangerine mm Tomato mm Turnip mm Watermelon mm Yogurt (low-sugar) mm Zucchini mm

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Recommended 7DBBD Fat Foods Almonds mm Avocados mm Coconut oil mm Flax oil mm Olive oil

Pistachios mm Pumpkin seeds and oil mm Salmon (also a protein source) mm Tuna (also a protein source) mm Walnuts

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Got Milk? You’re probably wondering where dairy products fall on these lists. Are they proteins, energy carbs, or color carbs? The answer is … it depends. Cottage cheese is primarily protein, so it falls in the protein category. Skim milk, yogurt, and fat-free (or low-fat) cheeses are really a combination of protein and carb with at least twice as many carbs on average. For simplicity’s sake, we’re going to add these items to the color carb list. Remember, we’re classifying food based on what it’s primarily made up of—protein, energy carbs, color carbs, or fats. There’s no need to make eating more complicated than it needs to be. This keeps it simple.

SNEAKY TRICK #3: The Calorie Confusion Method™: We’ve already established that severely cutting calories causes massive cravings along with a sudden drop in belly-burning hormones (if done longer than a week). But if you don’t diet, how can you lose weight? Good question. The solution is to simply change the number of calories you eat every 7 days just before your body “catches on” to what you’re doing and adjusts your fat-burning hormones. Now, I’m not talking about indulging in a few “cheat meals,” I’m talking about actually changing the number of calories you eat every week. This is my Calorie Confusion Method™ and if you do it the right way (and there is a wrong way to do this), you will fix your broken metabolism and trick your body into continuously burning excess calories and unattractive belly fat WITHOUT hitting a plateau or igniting a tidal wave of hunger and cravings in the process. Very cool! But here’s the icing on the cake… you don’t have to actually count calories to enjoy the benefits of Calorie Confusion. In fact, I designed the method so that it AUTOMATICALLY does this for you just by following a few simple rules.

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Now that you have the basics down, it’s time to get into the nuts and bolts of Calorie Confusion. Here is the day-by-day game plan:

Week One: The Calorie Confusion “Cleanse” Week The purpose of this week is to break your addiction from belly-bulging foods and infuse a number of belly-burning foods into your body. If done correctly, this will free you from pounds of belly fat, excess water, and toxic waste (from your digestive system). Day One is a day where you consume only Nutrition Shakes and Veggies. Both of these foods are very nutrient-dense (remember, nutrients fight cravings) and they have a very high “Thermal Burn Rating,” which will ignite and repair your damaged calorie-burning metabolism while starving away unwanted belly fat. It is important to eat frequently during the day (five times). This speeds up your metabolism, and helps your body better absorb the nutrients in your food while keeping your blood sugar levels balanced to fight cravings. Week One, Day One: Shake and Veggie Cleanse Day Important Points: mm Do not add fruit or milk to Shakes during this week. Use unsweetened almond milk or water. mm

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Add one tsp of Benefiber™ or similar fiber supplement to every Slim Body Matrix Shake. Choose from any vegetables listed in the Recommended 7DBBD Color Carb Foods Chart. You can replace the Belly Thin XP Metabolic Boosting product with another, called Carb Matrix, if you can’t have products with caffeine. (These supplements are optional, add them for faster results.) You can get all the supplements you see in this Guide by Clicking Here. Slim Body Matrix Shakes are highly recommended, but you can use other highquality nutrition shakes if you must. Just make sure they are low in sugar, and have at least 19 grams of quality protein including whey protein isolate. If you can’t afford a nutrition shake, you can make your own version with straight protein powder or low-fat powdered milk (as a last resort).

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Day One Menu: Here is what your menu would look like on Day One of Week One: Meal 1: Slim Body Matrix Shake plus one serving of Belly Thin XP Metabolic Booster. 12 oz water. Meal 2: Slim Body Matrix Shake and one to two cups veggies. Belly Thin XP Metabolic Booster. 12 oz water. Meal 3: Slim Body Matrix Shake and one to two cups veggies. 12 oz water. Vita Belly (multi-vitamin). Meal 4: Slim Body Matrix Shake and one to two cups veggies. 12 oz water. Meal 5: Veggies with a few tablespoons of vegetable spread or hummus for dipping. This first day is pretty intense. But, the great thing is that the Slim Body Matrix Shakes are sweet, almost like a dessert, which will zap any sugar cravings you may have. Be sure to liven up your veggies with the herbs and spices I recommend in the earlier chart. You can add a little olive, flax, coconut, Udo’s™, or Barlean’s™ oil to taste as well. What’s more, a lot of times your brain sends “hunger signals” to your stomach not because you’re truly hungry, but because you’re dehydrated. That’s why it’s vitally important to have a minimum of 12 oz of pure, fresh water at each of your five meals during the day. Take your weight (in pounds) and divide by two and that is how many ounces you should get each and every day of this program. Remember, if your body is dehydrated, you won’t burn fat as efficiently. Week One, Days Two through Six: Regular Cleanse Days Okay, now it’s time to move to Days Two through Six. On these days, you will be eating one protein portion and one carb portion at each meal. A portion of protein is equal to the thickness of a deck of playing cards and the size of the palm of your hand. So, it varies by your individual size. Larger people eat more, smaller people eat less. A portion of (cooked) carbs is the size of your clenched fist. During each day, you will be eating three Color Carbs (CC) and two Energy Carbs (EC) (see charts for food options). Be sure that at least one or two Color Carbs are vegetables rather than fruits.

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I also add a beneficial fat portion (a tablespoon), which can be EVOO (extra virgin olive oil), flax oil, coconut oil, Barlean’s Oil™, or Udo’s Oil™ during this week (we are skipping nuts like almonds and pistachios until next week). Important Points: mm You may substitute a Slim Body Matrix Shake for any meal if you prefer (max of two per day). Each Shake is one protein portion. mm

Use unsweetened almond milk or water for your Shakes.

Days Two through Six Menu: Here is what your menu would look like during Days Two to Six of Week One: Meal 1: One protein portion and one Energy Carb portion. Belly Thin XP Metabolic-Booster. 12 oz water. Meal 2: One protein portion and one Energy Carb portion. Belly Thin XP Metabolic-Booster. 12 oz water. Meal 3: One protein portion and one Color Carb portion. 12 oz water. Vita Belly (multi-vitamin). Meal 4: One protein portion and one Color Carb portion. 12 oz water. Meal 5: One protein portion and one Color Carb portion. 12 oz water. Day Two Menu: Here’s what a day’s meal plan could look like: (Red = an Energy Carb; Blue = Color Carb.) Meal 1 mm Scrambled egg whites (one yolk to two whites) or Egg Beaters™ mm One portion whole wheat or sprouted grain bread (EC) mm Fresh parsley or basil to garnish Meal 2 mm Low-fat cottage cheese mm One portion sliced strawberries (CC) mm Belly Thin XP Meal 3 mm Chicken kebabs seasoned with chili flakes, fresh coriander, lemon juice, sea salt and two tsp EVOO (extra virgin olive oil) and cooked in one tsp coconut oil mm One portion brown rice and chickpeas (EC) (mixed together) mm Belly Thin XP 16

Meal 4 mm Slim Body Matrix Shake mm One portion mixed berries (CC) mm Vita Belly (multi-vitamin) Meal 5 mm Grilled wild salmon mm One portion steamed asparagus (CC), drizzled with lemon juice and cracked black pepper Week One, Day Seven: Splurge Meals We all have cravings now and then. If you feel one coming on for something really bad like pizza, cookies, or a hot fudge sundae, there’s an ace in the hole for you—your weekly splurge meals on Day Seven. During these meals, you can eat anything you want. And when I say you can eat anything, I mean anything. Have a piece of pan pizza. Gobble down a hamburger. Enjoy some hot, salty French fries or even a piece of cheesecake. Indulge in whatever you want. And, most importantly, enjoy it!

Why a Splurge Meal? I recommend splurge meals because you’re only setting yourself up for failure if you start an eating program that forbids you from ever eating your very favorite foods. It’s just not realistic. Besides, splurging will settle those deep-seated psychological cravings that often emerge in an attempt to destroy your efforts just as you’re starting to make some progress. You wanna know something else? These splurge meals can actually kick-start your metabolism too. As I’ve been saying, Calorie Confusion is all about fooling your body into keeping its metabolism revving full-speed ahead without dropping your fat-burning hormones after the first week. Here are a couple more details about the Calorie Confusion, Day Seven Splurge Meals: mm You will have two meals to eat whatever you want every seventh day of the program. mm

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Enjoy your food but don’t stuff yourself so much that you stretch your stomach out and make yourself sick. Do not have these splurge foods in your home. Make a point of leaving your house to indulge. Your home needs to be a safe, healthy environment, free from “toxic waste” and temptation.

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Make sure to use these splurge meals wisely and plan for them ahead of time. For example, use a splurge meal when you are going out to eat with friends or for a special celebration. And don’t forget, after the splurge meal (unless it’s your last meal of the day), you’re still going to be eating again three hours later. Do you have to include these splurge meals? You should. But, you don’t have to eat junk food. You can just eat more of the foods you love during these meals. In fact, if you’re the type of person who falls off the wagon after eating certain addictive foods—like French fries, ice cream, pie, cake, or chips—then I encourage you to go another direction. Some people (like me) have a hard time getting back on track after eating anything with obesity additives in it—especially sugar. If you’re this type of person (and you know who you are), then I encourage you to stay away from foods that cause you to lose control.

Week Two: Calorie Confusion Eat Week Now that we’ve covered Week One, Week Two is designed to throw another curveball at your belly-burning metabolism by upping your calories from the previous week to trick your body into continuing to burn calories at light speed. Remember, after about a week of dieting, your body is genetically programmed to increase your “hunger hormones” while decreasing the hormones responsible for burning calories. That’s why Calorie Confusion works so well… it tricks your body into continuing to burn your belly fat without hitting a sticking point. Important Changes: mm This week we change to three Energy Carbs (EC) and two Color Carbs (CC), last week it was vice versa, as well as adding an additional half portion to all carb portions. Be sure that at least one Color Carb meal contains vegetables rather than fruits. mm

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We also add another beneficial fat portion, which can be nuts, nut butters or avocado, in addition to the healthy oils you had in Week One. You may substitute a Slim Body Nutrition Bar for any meal during the Eat Weeks (one per day maximum). Continue to add one tsp of Benefiber™ or similar fiber supplement to every Slim Body Matrix Shake. Choose from any fruits or vegetables listed in the Recommended 7DBBD Color Carb Foods Chart in this Guide. 18

In the example below, I’ve kept the Week One and Week Two menus the same apart from increasing portions to 1 ½ for carbs and swapping one Color Carb for one Energy Carb, as well as adding another fat portion. This makes it easier for you to learn how to manipulate your menus on alternate weeks. I have, however, included some different recipes for more variety. With that in mind, let’s dive into Week Two. Week Two, Day One: Shake and Veggie Cleanse Day This day is exactly like Day One from Week One. After you enjoyed a few splurge meals yesterday, your metabolism will be cranking at high speed and this lower-calorie “Cleanse Day” will help you burn a lot of extra calories. Week Two, Days Two through Six: Regular Eat Days One these days, you will be eating one protein portion and 1 ½ carb portions at each meal. (We’re increasing your carb intake by 50% this week.) Remember, a portion of protein is equal to the thickness of a deck of playing cards and the size of the palm of your hand. So, it varies by your individual size. Larger people eat more, smaller people eat less. A portion of carbs is the size of your clenched fist. During each day, you will be eating two Color Carbs and three Energy Carbs (see food charts for options). Be sure that at least one Color Carb portion is from a vegetable source rather than from fruits. This week I also add another beneficial fat portion, which can be in the form of nuts such as almonds, walnuts, pistachios, or nut butters, along with some avocado. Here is what your menu would look like during Days Two through Six of Week Two: Meal 1 mm mm mm mm mm

Scrambled egg whites (one yolk to two whites) or Egg Beaters™ 1 ½ portions whole wheat or sprouted grain bread (EC) ½ avocado (your additional fat portion) Fresh parsley or basil to garnish Belly Thin XP

Meal 2 mm mm mm mm

Low-fat cottage cheese One portion sliced strawberries (CC) ½ portion blueberries (CC) Belly Thin XP

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Meal 3 mm

mm mm mm

Lamb kebabs seasoned with chili flakes, fresh coriander, lemon juice, sea salt and two tsp EVOO (extra virgin olive oil) and cooked in one tsp coconut oil One portion brown rice (EC) ½ portion chickpeas (EC) Vita Belly (multi-vitamin)

Meal 4 mm mm mm

Slim Body Matrix Shake ½ portion almond milk (EC) 1 portion sliced banana (EC)

Meal 5 mm mm

Grilled wild salmon 1 ½ portions Grilled Vegetables with Balsamic Glaze (CC) (See 7DBBD Cookbook)

Week Two, Day Seven: Splurge Meals For this day, you follow the exact same guidelines as the Splurge Meals for Week One. After Week Two, your belly-burning furnace will be moving forward at mach speed because of the increased number of calories you’ll be eating. So, all you need to do for Week Three is to repeat Week One’s guidelines (you can change the food choices, of course). For Week Four, just repeat Week Two. Get it? There are just two cycles to follow. The Calorie Confusion “Cleanse Week” and the “Eat Week.” What’s more, once you lose all of your unwanted belly fat, you can move to the “Eat Week” as a maintenance program so you don’t experience the dreaded rebound weight gain. Need some recipe and meal plan ideas? Be sure to get The 7-Day Belly Blast Diet Cookbook and 28-Day Meal Plan Guide. Just Click Here. So, by harnessing the power of The Calorie Confusion Method, while frequently eating the recommended foods that have a high nutrient content and “Thermal Burn” effect, you will be crushing your cravings, dropping “toxic waste,” fixing a broken metabolism, and lowering fat-storing hormones. Enjoy and now it’s time to dive into the complete 7-Day Belly Blast Diet Manual for the entire scoop! …

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Meal Tracker



Date:

Goal Weight:

Meal / Time

:

Protein Carb Sugar/Fiber (grams) Water (oz) AM PM Supplements

:

Protein Carb Sugar/Fiber (grams) Water (oz) AM PM Supplements

:

Protein Carb Sugar/Fiber (grams) Water (oz) AM PM Supplements

:

Protein Carb Sugar/Fiber (grams) Water (oz) AM PM Supplements

:

Protein Carb Sugar/Fiber (grams) Water (oz) AM PM Supplements

Mini Meal One

Mini Meal Two

Mini Meal Three

Mini Meal Four

Mini Meal Five

Source

Total sugar/fiber intake (grams): What did I do well today? What will I do even better tomorrow? 21

Days to Deadline:

Met Goal