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Summary of Contents for Ignite DailyBurn
- Page 1 Quick Guide Ignite Your Weight Loss, Balance The Results. OnLY AT WWW.DAILYBuRn.cOm...
- Page 2 Ignite right away. It’s less focused on the “why” and more focused on the “what” This is version 1.0 of “DailyBurn Ignite of the method. If you want to get in-depth on the Ignite method, you’ll find a myriad Quick Guide”. For the of resources on DailyBurn.com that can answer the “why” questions.
- Page 3 Ignite is not to consume an unlimited number of calories. It’s a way of eating more satisfying and better calories that will keep you feeling great. Ignite is very freeing - you can eat when you want and will not be counting calories or points.
- Page 4 Because the 21 days are important, it is essential that you do not cheat during the Ignite cycle. Not even once. If you do, you need to start the 21-days over again (something we call ReIgnite).
- Page 5 Remove the “Evil 6” For the Ignite phase, you need to remove all of the “Evil 6” from your diet and replace them with healthier options. The “Evil 6” are: For many people, Gluten causes problems that are not fully understood.
- Page 6 • Eat enough carbs to fuel your body Depending on the types of foods that you choose to eat in Ignite, your nutrition plan might be too low in carbohydrates to maintain your energy levels, especially if you are on a regular workout track that requires a lot of hard work like...
- Page 7 10g of added sugar or artificial sweeteners. You can’t have those on Ignite. You have a couple options: 1) You can find a Whole Foods or another hippie grocery store and find some really terrible tasting...
- Page 8 The following chart contains the list of approved foods that you can eat during the Ignite Phase. These can be combined to make a wide variety of healthy meals. You’ll want to stock up with these when you go to the grocery store.
- Page 9 Check out the ingredient image to get an idea of what a proper portion size should be. While it’s true that Ignite is not a nutrition program where we ask you to count calories and restrict food, you will probably find that after Ignite, you won’t be as turned on by restaurant-sized portions of food at home.
- Page 10 The good news for normal people is that if you make it through the entire Ignite cycle without cheating, you can afford to cheat just a bit. Your body is now in what we consider “balanced”. If you continue to eat flawlessly 90% of the time, you can cheat a little and it won’t make or break you fitness goals.
- Page 11 Balance Basics DailyBurn Balance is super simple. It’s not based on calorie counting - it is based on food quality. Everybody starts with the same weekly balance. If you don’t workout much you get a balance of 10. If you workout three times a week or more (preferably DailyBurn Workouts of course!) you get a weekly balance of 15.
- Page 12 We also suggest that you take our symptoms quiz and rechallenge each of the “Evil 6” to see what it does to your body. Rechallenge is covered on DailyBurn. com. If you find that your body can’t handle a certain item, then we suggest you never spend your balance eating that food.
- Page 13 Ignite again to get on track (ReIgnite). Don’t beat yourself the full 21-day Ignite up about it - it happens to a lot of people. Go through a full 21-day Ignite cycle cycle again to restart!
- Page 14 - Take pictures from the take your before pictures anD measurements front, side, and back before you start Ignite. You can keep them for when you make your big reveal after you lose weight and look great. You’ll want them for motivation of yourself and others, so make sure you take them before you start.
- Page 15 DailyBurn Fuel Recipes We’ve created a ton of recipes on DailyBurn.com that you can use with your DailyBurn Fuel. Here is a sampling of some of our favorite: chocolate Raspberry VISIT REcIPE What could be more indulgent than rich chocolate...
- Page 16 APPENDIx 1: Approved Food List Radishes Limes PRoTEIN Lean chicken and turkey Shallots Lemons Cold water fish and shellfish Spinach Plums Lean grass-fed beef Squash Oranges Lean pork Swiss chard Grapefruit Turnip greens Kiwi BEST FAT ChoICES Watercress Pomegranates Raw nuts and seeds Artichokes Olives and olive oil DRINkS...
- Page 17 APPENDIx 2: Sneaky Ingredients CoDE WoRDS FoR SuGAR tomato sauce, and more) contain grain alcohol O × Agave Nectar Salad Dressings (all varieties) Condiments made with • • O × grain distilled vinegar Barley Malt Syrup Flavored Yogurt • O × Processed meats like deli •...
- Page 18 O × O × Soybean oil Dry Milk Powder Protein powders • O × O × Textured vegetable protein (TVP) Dry Milk Solids Protein bars • O × O × Vegetable oil Evaporated Milk Salad dressings • O × O × Vegetable shortening Ghee Creamy soups...
- Page 19 For More On DailyBurn, or DailyBurn Ignite, visit www.DailyBurn.com This is version 1.1 of “DailyBurn Ignite Quick Guide”. Copyright © 2012 DailyBurn, Inc. For the latest version please visit website. 555 West 18th Street, New York, NY 10019...
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