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Eating Guidelines
You will be following a reduced-calorie
nutrition
program,
which is divided into three two-week segments. The
program
is a proven method for achieving maximal fat loss over a six-week period. It consists of a carbohydrate-
rich, descending-calorie
eating plan and a superhydration
routine.
Follow a Carbohydrate-Rich,
Descending-Calorie
Eating Plan:
Approximately
60 percent
of the daily calories
should
be Dom carbohydrates.
The other
40 percent
will be
equally
divided
between
proteins
and fats. The 60:20:20
ratio
of carbohydrates,
proteins,
and fats is ideal for
maximum
fat loss.
Keep Menus Simple and Food Substitutions
to a Minimum"
Research
has established
that successflfl
dieters
prefer
the same foods
each
day fk)r breakfast
and hmch.
They
like variety,
however,
for dinner.
Detailed
menus
and food
choices
are included
later in this manual.
If you must vary from
the menu
items,
try to stay within
the 60:20:20
ratio
of carbohydrates,
proteins
and fats.
2000
1900
1800
1700
1600
1500
1400
1300
1200
1100
1000
Carbohydrate
60%
1200
1140
1080
1020
960
900
840
780
720
660
600
Protein
20%
400
380
360
340
320
300
280
260
240
220
200
Fat
20%
400
380
360
340
320
300
280
260
240
220
200
Avoid Too Much Stress:
Too much
stress of any kind
can cause
the body to actually
preserve
fat stores. You should
relax more.
An after-
dinner
walk at a leisurely
pace
is helpful.
Extra
sleep is suggested,
since sleep facilitates
fat loss and muscle
recovery,
Furthermore,
to keep the body well rested,
no other exercises or activities
are allowed during the six-week
program.
This is a scientifically
proven
program
that works. More
is not better.
Any additional
exercise
other
than
the amount
recommended
can and will harm
your fat loss.
68
Boo,flex' Bod)Leanness
Program
CostcoBFX
XceedOM
FINAL
print.indd
70
8/16/2006
3:41:46 PM
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