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Dining out Guide CARB INTOLERANCE DQUICKINING START OUT GUIDEGUIDE QUICKHOW T STARTO DO THETHE SUGARVIRGIN IMPACTDIET DIET ON THE GO JJVIRGIN.COM WELCOME! I’m so excited to share this life-changing weight loss journey with you! I created this Quick Start Guide because I know when you’re ready to change your life, you want to start now! Fast results will keep you on track, and my proven strategies will help you finally lose weight, break free from sugar cravings, stop inflammation, and feel leaner and more energetic than you thought possible. All you have to do is commit to the process and follow through! The first step is to find out where you are now: take the Sneaky Sugar Inventory and Sugar Impact Quiz BREAKTHROUGH CARB INTOLERANCE CARB BREAKTHROUGH to discover how much sugar is impacting your health. Then follow the Sugar Impact Diet Blueprint closely, and you’ll be rewarded with amazing results! So, ready to start? Let’s begin! Blessings, JJ 2 © 2018 Copyright, JJ Virgin and Associates. All Rights Reserved THE SUGAR IMPACT BLUEPRINT Take the Sneaky Sugar Inventory to identify how much sugar you are actually eating Take the Sugar Impact Quiz to identify the impact sugar is having on you Take your starting Weight And Measurements BREAKTHROUGH CARB INTOLERANCE CARB BREAKTHROUGH 3 © 2018 Copyright, JJ Virgin and Associates. All Rights Reserved THE SUGAR IMPACT BLUEPRINT TAPER (Cycle 1) • Trade your High Sugar Impact foods for Medium Sugar Impact foods • Take your weight and measurements • Record your food and mood daily in your Journal Pages • Focus on following the portions of the Sugar Impact Plate and eating by the Sugar Impact Clock TRANSITION (Cycle 2) • Take the Sugar Impact Quiz before you start Cycle 2 • Trade your Medium Sugar Impact foods for Low Sugar Impact foods and avoid any Low Sugar Impact foods that are asterisked (ie most fruit) • Hide or toss the Medium and High Sugar Impact foods • Record your food and mood journal daily • Take your weight and measurements weekly • Check in with Sugar Impact Quiz at the two week mark to determine if you should stay in Cycle 2 or shift into Cycle 3 TRANSFORMED (Cycle 3) • Swap 3-4 Low Sugar Impact servings for Medium Sugar Impact servings; 1-2 of these servings should be from fruit BREAKTHROUGH CARB INTOLERANCE CARB BREAKTHROUGH • Have one High Sugar Impact serving at the end of the week • Weigh, measure and retest at the end of the week. Decide whether you can stay in Cycle 3, or you need to return to Cycle 2 LOW SUGAR IMPACT FOR LIFE Once a year repeat Cycles 1 and 2 to ensure you’re retaining your sugar sensitivity, and to bust any plateaus. You should also do Cycles 1 and 2 again if you “fall off the wagon.” 4 © 2018 Copyright, JJ Virgin and Associates. All Rights Reserved SNEAKY SUGARS INVENTORY The Sneaky Sugars Inventory is a real eye-opener when it comes to finding the sugary landmines in your diet! It helps you quickly identify where medium- and high-sugar impact foods are sneaking into your diet. Be sure to check the Swaps List for healthy alternatives that taste so good, you’ll never miss a thing on this list! Acesulfame-K Cakes and pies Couscous Frozen yogurt Agave Candy Crackers Fruit added cream Almond milk ice cream Cane syrup Cream cheese spread cheese Amaranth Canned fruit cocktail Cream of Wheat Fruit juice concentrates Amaranth flour Capri Sun Creamsicles Fruit juice Popsicles Animal crackers Caramel sauce Crystal Light Fruit juices Fruit leather Apples Carnation Instant Crystalline fructose Circle any Fudgesicles Apricots Breakfast Cyclamates food or food Fuze Asian dressing Carrot juice Dates Garbanzo flour ingredient Aspartame Catalina dressing Diet soda Gatorade you’ve eaten Baked beans Cereals Dried fruit snacks Gelato in the Balsamic vinaigrette Champagne Energy bars Gin last week Balsamic vinegar Cherries English muffins Chocolate syrup Glazed nuts Banana Barley “Enhanced” waters Cocktail sauce (with sweeteners) Glucose BBQ sauce Coconut milk creamer, Ensure Gluten-free beer Bean chips (sweetened) Farro Gluten-free flour Beer Coconut-milk ice cream Fat-free baked chips Graham crackers BREAKTHROUGH CARB INTOLERANCE CARB BREAKTHROUGH Beet juice (sweetened) Fat-free muffin mix Granola bars Beets Coconut palm sugar Fat-free/sugar-free Jell-O Grapes Biscotti Coconut sugar Fat-free pudding Green curry sauce Black bean flour Coffee creamers Fat-free Twizzlers Grits Blue cheese dressing (refrigerated or dry) Fava bean flour Half and half Brandy Commercial “smoothies” Fermented soy High-fructose corn syrup Bread & butter pickles Cookies Fish sauce Hoisin Breakfast bars Cool Whip Reg. or Lite Flavored almond milk Honey Brown rice Corn yogurt Honey mustard Brown sauce Corn cereals Flavored coconut Honey mustard Brown sugar Corn chips yogurt Flavored kefirs dressing Buckwheat Corn syrup French dressing Honey roasted peanuts Buckwheat flour Corn tortillas French fries Honeydew Caesar dressing Cornstarch Fresh figs Hot and sour sauce 5 © 2018 Copyright, JJ Virgin and Associates. All Rights Reserved Hot cocoa Neotame Reduced-fat crackers Sweetened coconut water Ice cream Nestlé’s Quik Reduced-fat macaroni Sweetened cows’ milks Ice cream sandwiches Neufchatel cheese and cheese (vanilla, chocolate) Instant oatmeal Non-fat cheeses Reduced-fat peanut Sweetened dairy-free butter Instant rice Non-fat cream cheese milks Reduced-fat Pringles Italian dressing Non-fat plain yogurt Sweetened nut butters Rice cakes Jams Nut chips Sweetened whipped Rice chips Ketchup Oyster crackers cream Rice crackers Kiwi Papaya Tangerines Rice flour Kombucha tea Parsnips Tartar sauce Rice pasta Kool-Aid Part-skim mozzarella Tequila Rice syrup Lentil chips Part-skim ricotta Teriyaki sauce Low-fat cheeses Rice tortillas Pastas Thousand Island dressing Low-fat cream cheese Risotto Peanut sauce Tomato juice spread Pears Rockstar energy drink Low-fat graham crackers Tomato paste Peas Root veggie chips Low-fat or fat-free ice Tomato sauce Pickle relish Rum cream bars Tortillas Pineapple Rutabaga Low-fat or fat-free Saccharin Unsweetened rice milk Ice cream Pineapple cottage cheese Scones Unsweetened soy milk Low-fat or light frozen dinners: Lean Cuisine, Pita SlimFast V8 juice Lean Pockets, Lean Plain coconut yogurt Snack packs Vitamin Water (sweetened) Gourmet, etc. SnackWells low-fat and Vodka Low-fat Oreos Plums fat-free cookies and Wasa crackers Low-fat plain yogurt Polenta treats Water crackers Macaroni and cheese Pomegranate Sobe Watermelon Maltodextrin Popcorn Sodas Mango Pop-Tarts Diet Sodas Wheat breads Mannitol Port Wine Sorbet Whipped cream cheese Maple syrup Potato chips Sorbitol White flour products BREAKTHROUGH CARB INTOLERANCE CARB BREAKTHROUGH Marinara sauce Potato starch Soy cheeses White potatoes Marshmallows PowerAde Splenda Whole grain cereal Preserves Sprouted whole grain Mashed potatoes Wine Matzoh Pretzels Pudding breads Worcestershire sauce Milk chocolate Puffed millet Steak sauce Yams Millet Puffed rice Strawberry cream cheese Yogurts with sugar or Millet flour Quick breads Sucralose artificial sweeteners Mixed drinks Quinoa flakes Sundried tomatoes Dark chocolate with Molasses Quinoa flour Sweet chili under 75% cacao content Mousse Quinoa pastas Sweet pickle relish 94% fat-free microwave Sweet pickles Muesli Ranch dressing kettle corn Muffins Raspberry vinaigrette Sweet potato fries 94% fat-free microwave Mung bean noodles Red curry sauce Sweet potatoes popcorn Nectar Reduced-fat cookies Sweet tea 6 © 2018 Copyright, JJ Virgin and Associates. All Rights Reserved SUGAR IMPACT QUIZ These are the symptoms most people consider “normal” – a natural part of life or aging. In reality, they are some of the most common signs of carb intolerance! Rate each category of symptoms below from 1 to 5. A score of 1 means that the symptom is a non-issue, while 5 means it’s a consistent or severe problem. Low or unstable energy 1 2 3 4 5 Sugar and carb cravings 1 2 3 4 5 Appetite 1 2 3 4 5 Poor mood and focus 1 2 3 4 5 1 Gas and bloating 1 2 3 4 5 Difficulty losing weight 1 2 3 4 5 Belly fat 1 2 3 4 5 YOUR TOTAL HOW DID YOU DO? This is not a quiz where you want to score high! The higher your score, the more your carb intolerance is affecting your health. A high score is considered A) a total score of 20 or above or B) a score of 4 or 5 in two or more symptoms. The good news is that the higher your score, the more dramatic your results will be on the Sugar Impact Diet! And of course, what you measure, you can improve. This quiz will serve as a benchmark to help you chart your progress throughout your Sugar Impact journey. Note: even if you are starting optimally, with a score of 2 or less in each symptom group or 12 or less overall, Breakthrough will help you avoid these sorts of symptoms down the line. 7 ©© 2018 2017 Copyright, Copyright, JJ JJ Virgin Virgin and and Associates. Associates. All All Rights Rights Reserved Reserved THE MANY NAMES FOR SUGAR Barley malt Maltose Beet sugar Maple syrup Brown sugar Molasses Buttered syrup Muscovado sugar Cane juice crystals Panocha Cane sugar Raw sugar Caramel Refiner’s syrup Carob syrup Rice syrup Castor sugar Sorbitol Confectioner’s sugar Sorghum syrup Corn syrup Sucrose Corn syrup solids Sugar Date sugar Treacle Demerara sugar Turbinado sugar Dextran Yellow sugar Dextrose Diastatic malt The Many Names of Diastase Artificial Sweeteners Ethyl maltol Acesulfame potassium Fructose Alitame Fruit juice Aspartame Fruit juice concentrate Aspartame-acesulfame salt Galactose Cyclamate BREAKTHROUGH CARB INTOLERANCE CARB BREAKTHROUGH Glucose Isomalt Glucose solids Neohesperidin Golden sugar dihydrochalcone Golden syrup NutraSweet Grape sugar Saccharin High-fructose corn syrup Splenda Honey Sucralose Icing sugar Invert sugar Lactose Malt syrup Maltodextrin 8 © 2018 Copyright, JJ Virgin and Associates.
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