Achieve! Weight Losstm This Course Book Belongs To: Name: Address

This Course Book Belongs To:

Name:

Address:

Phone: (____) Email:

Achieve! Weight LossTM

Under no circumstances may Achieve! Weight Loss materials be duplicated. These are copyrighted materials and legal action will be taken should you replicate any Achieve! Weight Loss materials. These materials accompany the services that Achieve! Weight Loss provides to its clients and takes no responsibility for those individuals who are taking information from current or past clients and applying that information as they interpret it.

Achieve! Weight Loss provides an educational nutritional service that provides great results and satisfaction to its current clients on file.

Printed in the United States of America

First Printing: August, 2017

ISBN

Wright Pathways, LLC 4800 W. Smith Valley Rd. Ste. D Greenwood, In 46142

Achieve! Weight LossTM

Table of Contents

Introduction ...... 4 Welcome Reality Check Why? ...... 7 Your “Why?” Diet Demon Fat Truck & Saintly Sweeper Calories Thermic Effect of Food What? ...... 19 Food Categories Perfect Partners Snacks, Extras and Freebies, Condiments Milk and Cheese Perfect Partners How? ...... 48 Knock Out Punch Overview Portions Combinations Water Daily & Weekly Timing Accountability Keys to Victory ...... 71 Minimizing a Junk Day Exercising Resources ...... 75 Food Lists by Categories Grocery Products Void Replacement Achieve On-the-Go Shopping Lists and Menus Review Quizzes Glossary Continuing the Journey Advisory Team Communication Endnotes

Introduction

Welcome to Achieve weight loss; you are going to learn a lot and have fun in the process! I first met Jim at a nutrition conference where we were both speaking. He was sharing his personal journey of weight loss and all that he had learned in the process. I was intrigued that the principles of how our body actually works were the basis for many of the principles he used. It accounted for how our body breaks down what we eat, stores and uses fat, provides regular energy to function at our highest potential and included reducing carbohydrates in our daily diet. There is increasing research on morbidity due to our excessive carbohydrate intake in America. It is being proven that high carbohydrate diets and obesity are causing an increase in not only diabetes, but heart disease, infections, cancer, and general fatigue. Achieve teaches a number of principles that help you lose weight without tedious calorie counting. But, if you have lost weight by calorie counting, you will have the advantage of knowing just how small portions are. You don’t have to exercise to lose weight with Achieve, but if you are exercising you will have the benefits of increased energy and strength. You will also have discovered you don’t have enough hours in the day to exercise enough to actually lose weight. Exercise is important to maintain weight loss, remove toxins from your body, keep your bones /joints and muscles healthy, and to reduce your risk of heart disease, diabetes, and cancer. BUT, at the end of a good work out, you will be very disappointed to find out just how few calories you worked off. I took the Achieve class myself and attended with family members. I know what Jim is helping you learn is a very effective way to lose weight in a healthy manner. It has been especially helpful for my patients with diabetes or a genetic predisposition to obesity. It directly addresses the current carbohydrate excess in the American diet. It helps your body use the energy it has been saving in your fat storage. Our bodies are very resistant to giving up this energy; it’s very important in case there is a famine and we need calories to survive. Thankfully we live in a time and place that this is not a concern. Achieve helps you increase your consumption of vegetables, lean protein, and fiber— which is often a deficit in people’s daily diet. There are a couple of important points I would like to emphasize. 1) Variety of food is important for nutrition so make sure you are creating lists of as many meals and snacks as possible. These will be a good resource for your new lifestyle. 2) Make sure you get whole grains, beans, and add a few nuts every week for needed nutrients. 3) Eat as little artificial sweeteners as possible; it is not good for you and stimulates your appetite. At the start it may be needed to rescue you, but wean off as soon as possible. 4) Learn to cook and eat less processed food. This is healthier and will save you lots of money.

Pamela Lynch MD Mooresville Family Care 1001 Hadley Rd. Suite 102 Mooresville, IN 46158

Welcome to Achieve!

Thank you for deciding to invest in YOU by enrolling in this class!!!

Congratulate yourself for having the courageous spirit to enroll in this course!!!

You probably have felt like many participants in our classes. Frustrated with your weight!!! You’ve probably had moments wondering whether you’d ever win what may have become a long time war with your weight . . .

Maybe you’ve just had a life event, where it was natural for you to gain weight given the circumstances . . . and you’re looking at yourself NOW wondering . . .

“How did I get here . . . at this weight?”

Perhaps, you’ve felt fatigue from trying traditional dieting . . . You’ve probably sampled a select series of latest diet crazes, hoping that the “super system” would cure you of the craving madness we all feel . . .

Over weeks, months or years, you have likely suffered from eating strange foods or sticking to a restrictive regiment… hoping to reduce what you’ve retained . . .

Maybe your hard work resulted in weight loss, but eventually you gained it back again . . .

You’ve probably spent a fortune on trying to stick with pre-planned programs that require eating prepared portions . . .

Maybe your professional or personal responsibilities in life have been so great that by the time it is time to actually search for some sustenance to sustain you, you’re just too tired to eat right or find the energy to make the culinary effort . . .

THE TRUTH IS YOU ARE NOT ALONE! Every student in our classes has felt similar to you- including our Achieve! Weight Loss Success Coaches. They have at one time sat where you are sitting.

Today is not about your classmates who were also brave enough to come out like you to face their fat and fears or feelings of failure . . .

TODAY IS A NEW DAY ABOUT YOU! And we are humbled that you are entrusting us the opportunity to help you learn some simple strategies to survive and slim down...

We are so grateful that you haven’t given up on you!!! And we are so thankful you are willing to take the risk in the safe space of our classes to acquire some skills to truly ACHIEVE!

Welcome to Achieve! Weight Loss where

sustainable slimming begins!

Reality Check

My Assessment Data:

My Baseline:

Starting Weight: ______lbs Neck: ______Waist: ______Hips: ______Week 2 Weight: ______lbs Weight Lost: ______Weight Gained______Week 3 Weight: ______lbs Weight Lost: ______Weight Gained______Week 4 Weight: ______lbs Weight Lost: ______Weight Gained______Week 5 Weight: ______lbs Weight Lost: ______Weight Gained______Week 6 Weight: ______lbs Weight Lost: ______Weight Gained______Total Weight Lost: ______lbs Neck: ______Waist: ______Hips: ______

Before you answer the following questions, you should consider that an average and healthy rate of weight loss is 1 to 2 pounds per week.i In fact, people who lose weight at this pace are more likely to keep it off. Although we all want to lose the weight overnight, the fact is that you did not put it all on overnight. A little motto that we like is “Slow Off, Stays Off.” Your initial 4 or 6 week goal weight should be between 6 and 12 pounds less than when you started your weight loss journey with Achieve.

1. What is your initial 4 or 6 week goal weight? ______lbs

2. How much weight do you need to lose for your initial goal? ______lbs

Personal Assessment:

1. Are you achieving your rate of weight loss?  Y  N

2. Are your clothes getting looser?  Y  N

3. If you are gaining, what keeps derailing you? ______

4. If you are gaining, do you need to find a better/stronger “Why?”  Y  N

WHY?

Your “WHY?”

1. Why Do You Want to Lose Weight?

2. How Does Your Weight Make You Feel About Yourself?

3. How Does Your Weight Impact Your Productivity?

4. How Does Your Weight Impact Your Finances?

5. How Does Your Weight Affect Your Relationships?

Your “WHY?”

6. What is a Medical Reason You Want to Lose Weight?

7. What Are You Looking Forward to When You Lose Weight?

Personal Testimony from Jim

The very first day I decided to live the Achieve Weight Loss lifestyle my commitment was tested. I had a healthy breakfast and lunch, but that night I was traveling to another city with a group of teenagers. We stopped at a pizza restaurant and I found myself faced with a decision. Having only been to one weight loss class, I did not know how to make pizzas work for me; however, I figured that soup without the white noodles and salad without the croutons would be safe. It took every ounce of strength to order that soup and salad while everyone else was ordering the massive pizza buffet. It was tough to pass up on the various pizza flavors and the desserts but I was determined. An hour later, when we left the restaurant I was just as full as everyone else and I had won a victory over the Diet Demon.

Success breeds success. The next day I was tempted to give into the Diet Demon at lunch. The only thing they were selling at the event was hamburgers, hot dogs, chips and candy. At the time I didn’t know how to make those items work for me, but I knew I was safe eating a 6-inch, double turkey plus all the veggies on whole wheat Subway© sandwich.

Your “WHY?”

Although I hated to leave the competition, I got into my car and sought out the local Subway shop. Once again, I defeated the Diet Demon.

I was committed to losing weight. My commitment cost me eating pizza the night before and it cost me a few minutes at the competition the next day, but I was determined to make a change. You cannot and will not lose weight by talking about it, reading this book, or watching the classes: You have to make a commitment! You will only be as disciplined to the extent of your commitment.

A Successful “WHY?”

Fact: Your Success Will Be Determined By Your ______.

Assignment #1 What is your Painful “Why”? Paste a

Painful Picture

Assignment #2 What is your Pleasurable “Why”?

Paste a

Pleasurable Picture

Your “WHY?”: Diet Demon

The Diet Demon

You have an enemy: the Diet Demon. The Diet Demon has many weapons and he attacks you in your mind, through other people, and by circumstances. He will attack you when you least expect it. He will use people as pawns to derail you from your weight loss goal.

Sun Tzu, the sixth century Chinese general and author of TM “The Art of War” wrote: “It is said that if you know your enemies and know yourself, you will not be imperiled in a hundred battles; if you do not know your enemies but do know yourself, you will win one and lose one; if you do not know your enemies nor yourself, you will be imperiled in every single battle.” In order to win your battle with weight and to enjoy a weight loss lifestyle, it is important you know your enemy, the Diet Demon, and to know yourself.

Diet Demon = Excuses

You need a strong mental foundation because the Diet VIDEO NOTES Demon will always attack you in your mind. The Diet Demon will remind you of past failures. What are some Diet Demon The Diet Demon is that inner excuses you have had for not being able to lose the weight? voice that says “______” Write down past Diet Demon Excuses:

Your “WHY?”: Diet Demon

Diet Demon Weapon: Your “Why?”

Finding your “Why?” is your strongest weapon against the Diet Demon. First, you need to find a painful “Why?” Common painful “Why’s?” we often hear are: Assignment #1  Medications 1. Write down your most  Embarrassment painful “Why?” on a  Fear of getting pictures taken sticky note.  Lack of self-confidence 2. Place that note where  Lack of self-esteem you will easily see it.  ______(add your own)

Your pleasurable “Why?” is a description of the one thing you are looking forward to once you have reached your weight loss goal. Common pleasurable “Why’s?” we have heard are: Assignment #2  More energy  Better self-esteem 1. Write down your  Reducing or ceasing medications pleasurable “Why?” on  Buying smaller clothes a sticky note.  Getting back into old clothes 2. Place that note where  Looking better in a bikini you will easily see it.  Feeling more attractive  ______(add your own)

If you do what you have always done you will get what you have always gotten. If you want to be different, you have to be different. The great theoretical physicist Einstein said, “The definition of insanity is doing the same thing over and over expecting a different result.” You have to make some different choices. You have to do what others are not willing to do so that one day you can do what others won’t be able to do. You have to be armed with a strong arsenal of “Why?” if you are going to defeat the Diet Demon.

Today’s body is yesterday’s diet!

Your “WHY?”: Fat Truck

Everyone has fat cells. Unless you are morbidly obese, you have roughly the same amount of fat cells you had since you were a teenager. Gaining weight is not usually the result of creating new fat cells, but rather expanding the ones you already have. In fact, fat cells can expand up to four times their original size. Likewise, losing weight is not the loss of fat cells, but rather the shrinking of fat cells. For that reason, we can easily re-expand those fat cells if we go back to our old eating habits. The Fat Truck Is the Most of us are walking around with untapped energy hormone: hanging off our bodies! Your fat is simply stored energy which ______your body cannot access for fuel. The food you consume results in either storing fat or burning fat. Your food will either allow you to access your stored fat or it will contribute to fat storage.

When your pancreas senses a rise in your blood sugar or glucose level, it makes and dispatches insulin or, as we call it, the Fat Truck. Insulin opens the door to your working cells (e.g., brain, liver, and muscle cells) so they get the energy from the glucose. Once they are fed, the body stores the excess glucose in the form of glycogen in the liver and muscle cells. Once the liver and muscle cells are full of glycogen (the stored form of glucose), insulin opens the doors to the fat cells where the glucose is converted into free fatty acids and stored in the fat cells.ii Results of Fat Truck

1. Increased ______2. ______storage 3. ______fat burn is stopped for up to _____ hours How to Park the Fat Truck: 1. ______2. ______3. ______

Your “WHY?”: Saintly Sweeper

Your body always needs energy. What takes place when no blood glucose (sugar) is available and your body needs fuel? When you need fuel and none is readily available, the alpha cells of your pancreas secrete another hormone: Glucagon. We call this hormone the “Saintly Sweeper” because it has the opposite effect of Insulin (the Fat Truck).

Insulin opens the cell doors and allows the glucose to enter your cells so they can have energy. However, your muscle and liver cells do not use all the glucose but instead a small amount of glucose is converted into glycogen through a process called glycogenesis. When there is no blood The Saintly Sweeper is the Hormone: sugar available, your pancreas sends out the Saintly ______Sweeper to tell your liver and muscle cells to convert their stored glycogen back into glucose so your body can have fuel. This process is called glycogenolysis.

What happens when your cells run out of stored glycogen for fuel? Next, the Saintly Sweeper turns to the fat TM cells for fuel. When you eat, your body breaks down fats in your food into their basic components of glycerol and fatty acids. This process is called lipolysis. The Saintly Sweeper plays an important role in converting fatty acids into glucose from non-carbohydrate sources through a process called gluconeogenesis. In other words, the Saintly Sweeper, tells your fat cells to What happens when the start converting fat back into glucose, thus causing Saintly Sweeper is dispatched? you to access your fat for fuel! When you are burning 1. ______your fat for fuel you are in ketosis. When the body is in 2. ______ketosis, you tend to feel less hungry, and thus you're 3. ______likely to eat less than you might otherwise.

If you follow the menus you develop as well as the ones we provide every day without cheating, your body will start burning its own fat for fuel! (Remember, you can have up to two days when you can eat what you want; however, it will stop you from accessing fat for fuel for up to 48 hours!) In the coming weeks, you will be learning why and how these menus work.

Your “WHY?”: Calories

Did you know that a gallon of gasoline contains about 31,000 calories? When you put gas into your car you are giving your car calories to burn! Anything that contains energy has calories. A calorie in food is the amount of energy needed to raise the temperature of 1 kilogram of water to 1°C.

Your body needs calories (energy) to Calorie = ______survive. Without energy your cells would die and ultimately you would die. We obtain calories from food and drinks. During digestion your body breaks apart the carbon bonds found in food releasing energy in your cells and powering your body. Three Ways Your Body Burns Calories: Food and Calories

Food is fuel. Like grades of 1. Physical ______(up to 20%) gas, there are grades of food. Our 2. Through ______(up to 10%) 3. At ______(up to 70%) bodies were designed by God to thrive on premium and regular food fuels; however, too many of us have been living primarily on substandard fuel. Although these substandard foods fuel our bodies in the short term they have long-term detrimental effects such as type 2 diabetes, gout, high blood pressure, high cholesterol, heart disease and some cancers. In addition, we tend to feel lethargic, sleepy, cranky, etc. when we put these kinds of food fuels into our bodies.

When you eat, you are putting fuel into your fuel tank. When a label indicates the product contains 300 calories, all it is saying is that the product has 300 units of potential energy for our body. Those units of energy will provide fuel for both the voluntary and involuntary actions of your body as you go through your daily activities.

Metabolism

Metabolism is the process of converting food into energy. Your body constantly needs energy so you can live. It uses the energy from food to enable you to breathe, circulate blood, repair cells and adjusting hormonal levels. The number of calories you need each day to carry out these basic functions is called your Resting Metabolic Rate (RMR).iii

Your “WHY?”: Calories

Your Resting Metabolic Rate is determined by your body composition, sex, and age. If you are a large person or are muscular, you will burn more calories than others, even at rest. If you are a male you will burn more calories due to the fact that you naturally have less body fat and more muscle than females. If you are older, your RMR will be lower due to decreased muscle mass.

Although body composition, sex, and age determine your Resting Metabolic Rate, physical exercise and thermogenesis influence your RMR. The more you exercise the more calories you will burn in a day. The best exercise routine is a combination of aerobic exercise (e.g., biking, walking, etc.) and anaerobic exercise (e.g., weight lifting, sprinting, etc.). Exercise is not a requirement to lose weight, but the best combination is diet and exercise.

Weight Loss Question: Are All Calories Created Equal?

Your “WHY?”: Thermic Effect of Food

A calorie is a calorie from a technical point of view, but calories break down differently in the body. For example, have you said, “I have to stop eating that chicken and broccoli because I am gaining too much weight” or have you said, “I have to stop eating those donuts because I am gaining too much weight”? We don’t know of anyone who has said they are gaining too much weight from eating chicken and broccoli, but we hear many people saying they have to stop eating all those donuts! Although chicken and broccoli and donuts contain calories, your body reacts to those foods differently.

Macronutrients

Your food contains three big nutrients which your body requires for proper functioning. These nutrients provide your body with a lot of nutritional value and are consumed in large amounts in the typical diet.

Macronutrients

1 ( )calories/gram

2 ( )calories/gram

3 ( )calories/gram

1. ______

Thermic4. ______Effects of Food

We combine foods for our meals.iv Why do we require foods to be combined in certain ways on a Healthy Day? The reason is because different types of foods require different amounts of energy expenditure to digest, absorb, and to distribute their nutrients. The energy expenditure above the amount of energy your body uses to maintain itself (RMR) is known as the Thermic Effect of Food (TEF).

Your “WHY?”: Thermic Effect of Food

Macronutrients and TEF

Protein Thermic Effect of Food (TEF) requires the greatest amount of energy to 1. Protein: Up to ______% of energy above RMR to digest digest. For that 2. Fibrous Carbs: Up to ______% of energy above RMR to digest reason, if you eat a 3. Fat: Up to ______% of energy above RMR to digest 4. MCT Oil: Up to ______% of energy above RMR to digest meal high in protein you tend to feel full longer.

Fibrous carbohydrates also require a great amount of energy to digest. In fact, the more fibrous the vegetable, the more energy your body will use to digest it. The less fibrous a vegetable or fruit may be the less energy expenditure it requires to digest.

Fat has the lowest thermic effect. Therefore, the less fatty our meat the higher the overall thermic effect; thus we have more flexibility with our lean proteins than our fatty proteins.

The Knockout Punch and Metabolism

The Knockout Punch is the engine of Achieve Weight Loss. This is the key to making your food work for you. The Knockout Punch allows you to eat what some say you cannot eat and lose weight (e.g., baked potatoes, pasta, etc.).

The Knockout Punch does the following:

 Leverages the Thermic Effect of Food to your advantage  Effects: o Helps to neutralize the Fat Truck o Helps to engage the Saintly Sweeper o Ensures adequate intake of macronutrients  Results o Experiences greater satiety o Reduces appetite o Provides more energy o Eliminates blood sugar spikes

WHAT?

Food Categories

The key to a sustainable weight loss lifestyle is to learn to think of food as food! Your ultimate goal is to be able to identify every food category on your plate. When you start thinking in food categories and how to put them together you have mastered the Achieve Weight Loss lifestyle! Listed below are the six food categories on the Achieve Weight Loss program:

Lean Protein (LP)

Fatty Protein (FP)

Fibrous Carbohydrates (FC)

Natural Carbohydrates (NC)

Complete Foods (CF)

Meal Replacements (MR)

Lean Proteins (LP)

Lean Protein is premium fuel for your body. In general, they are high in protein, amino acids, and low in fat. Furthermore, Lean Protein fish are high in Omega-3 fatty acids. These fatty acids are used in the formation of cell walls, and assist in improving circulation and oxygen uptake. They have beneficial effects on blood triglycerides and cholesterol, blood vessel health, inflammation, brain function, insulin sensitivity, and they may help protect against Alzheimer’s disease and dementia.

Lean Proteins

Be sure to download the Lean Protein list so you can keep it handy when you shop for groceries. Our Personal Assistant, which contains a listing of basic Lean Proteins, is a smaller, pocket-book version which you can purchase and keep handy.

Achieve Weight Loss is a grocery store based lifestyle therefore, it is helpful for you to know how to qualify a name brand if you cannot remember if it is on the list. The following are simple steps to follow:

Determining a Lean Protein (LP)

1. Know the Formula: 1 gram of fat = 9 calories 2. Determine the Animal: Did it have ______or ______? If so, it may be a Lean Protein. 3. Know your Percentage: Lean Proteins are ______% or less calories from fat. 4. Find ______% of the calories. 5. Find how many calories are coming from fat. To do this you take the Total Fat x ______. 6. If the calories from fat are equal to or less than 20% of the calories then it is a Lean Protein.

Lean Proteins (LP)

Calories: 100 20% of 100 = ______calories from fat

Total Fat: 0.50grams 0.50 x 9 = ______calories from fat

Is this a Lean Protein? Why or Why Not?

You may notice that the food label already has a calculation called “Calories from Fat.” You may also notice that many times your number is not the same as their number! Who is right? Label makers can round up or down to the nearest five calorie increment.v Also, we have found label mistakes outside of those tolerances. The best practice is to do your own calculations when in doubt.

Lean proteins are very flexible. They can be eaten alone or combined with Fibrous Carbohydrates and Natural Carbohydrates. You will learn more about this in the section on the Knockout Punch.

Keeping Lean Proteins Lean

You may want to keep your lean proteins lean when you cook them. If so, we have two options for keeping lean proteins lean. We recommend you bake, broil or boil your Lean Proteins. If you want to lightly fry them use a 0 calorie cooking spray or a spritzer with 100% coconut oil or olive oil. These methods should be your first options, but what if you want to have fried chicken or add a little extra crispiness to your fish? In that case, we have a great cooking oil recommendation!

Although most people think Olive Oil is the best cooking oil, we think we have an even better option: Medium Chain Triglyceride oil (MCT). An astute observer will notice that MCT oil

Lean Proteins (LP) is 100% saturated oil. With saturated oil having such a bad rap why would we recommend oil that is pure saturated fat?

Both animals and plants produce fatty acids. Both produce saturated fat. However not all saturated fats are created equal. Some saturated fats have a short chain or 4-6 carbons (e.g., butter and milk), others have a chain of 6-14 carbons (e.g., coconut oil), and still others have longer chains of carbons (e.g., peanut oil). Although there is no exact definition of what constituted a medium chain of carbons, the consensus is a chain of 6-14 carbons. Although MCT oil is 100% saturated fat, it is a fat that is composed of 6-14 carbons and is therefore called a medium chain triglyceride.

Curiously, the body processes medium chain triglycerides differently than either short or long chains. Medium chain triglycerides are transported directly from your intestines to your liver where they are burned for fuel; whereas short and long chain triglycerides are often stored on the body as fat. Furthermore, MCT’s require fewer enzymes and bile acids for digestion. Studies have also shown that MCT’s increase the Thermic Effect of Food (TEF)vi allowing us to use this oil to our advantage in two ways. First, frying a Lean Protein in MCT oil keeps the meat very lean since this oil is quickly burned off and not stored (as long as you don’t overconsume it). Secondly, the increased thermic effect of this oil enables us to get into fat burn quicker!

MCT OIL

 Plant-based Saturated fat  Does NOT contain Cholesterol  Low smoke point  Odorless  0 Trans Fat  Easy to metabolize  Increase calorie burn

Lean Proteins (LP)

MCT oil does have calories! Your Benefits of MCT Oil body can only burn so many calories

1. ______fat burn between meals. Even if they are good 2. Provides ______calories, they can still be stored if your body has not burned through them all 3. ______taste before the next round of calories is 4. ______lean proteins to stay lean. consumed. Therefore, you still need to limit your intake of MCT oil. Our recommendation is that you use 1 tablespoon per person per meal.

The only way to get pure 100% MCT oil you need is get it in a refined form where the other chains have been removed. Be sure to purchase oil that is 100% medium chain triglycerides for maximum effect. These oils are available in some local health stores and in our online store.

Cooking with Other Oils Lean Proteins in any other oil = ______Proteins.

Achieve Weight Loss is a sustainable lifestyle and we recognize that you may want to cook with other oils for flavor or convenience. If you choose to use coconut, olive oil or butter, it will likely slow down efficient fat burn. NOTE: if you cook a lean protein in any oil other than a 0 calorie spray or MCT oil, that lean protein will have to be categorized as a fatty protein since you have added extra-long fatty chains to the protein.

FAQ: 1. Are there benefits if I cook a FP in MCT Oil?  Yes! You are not introducing additional long fatty acid chains to the meat. 2. How much MCT oil do I use per meal?  We recommend 1 TBSP per person 3. Is coconut oil the same as MCT oil?  No. Coconut oil, while high in MCTs, has long fatty chains as well. 4. Do I have to use MCT oil to lose weight?  No, but it can help expedite weight loss.

FATTY Proteins (FP)

Fatty Proteins are more like regular gasoline for your car. They are not as good as premium gas, but your car will run just fine on regular gas. The calories from fat in Fatty Proteins are generally 20-50%. Since they are higher in fat, they have limited flexibility, but you can still eat them as much as you like as long as they are in the correct combination.

Animals that mooed or oinked are in this category along with lamb and wild game. We include shellfish, most salmon, and catfish in this category in weight loss mode because of the higher cholesterol numbers and other reasons.

Determining a “Safe” Fatty Protein (FP)

1. Know the Formula: 1 gram of fat = 9 calories 2. Determine the Animal: Did it ______or ______? If so, it may be a Fatty Protein. 3. Know your Percentage: Fatty Proteins are ______% or less calories from fat. 4. Find ______% of the calories. 5. Find how many calories are coming from fat. To do this you take the Total Fat x ______. 6. If the calories from fat are equal to or less than 50% of the calories then it is a Fatty Protein.

FATTY Proteins (FP)

Calories: 170

50% of 170 =______calories from fat

Total Fat: 8grams 8 x 9 = _____calories

Is this a Fatty Protein? Why or Why Not?

NOTE: There are some exceptions to this rule for various reasons, but this is a “safe” rule for you to apply to a meat product if you are unsure what type of meat it is.

Junk Day Proteins

These proteins are off limits because they contain more than 50% calories from fat. These foods will likely be stored on your body since your body cannot burn through all the fat calories between feedings. The only exceptions to this rule are eggs, bacon--make sure it is uncured and under 100 calories per serving--and most steaks (except Ribeye). We allow a higher percentage of calories from fat on steaks because you expend additional calories chewing and breaking down the meat. We stick to the 50% rule on ground meat products because you have to expend fewer calories consuming the meat since it is already broken down.

Fibrous Carbohydrates (FC)

All carbohydrates are not created equal. In the Achieve Weight Loss system we have three categories of carbohydrates: Fibrous, Natural, and Junk Day carbohydrates. Both fibrous and natural carbohydrates are good for you but have different effects on your body.

Achieve Weight Loss is an adequate carbohydrate program. With the exception of one food combination (Combination #1), the combinations we teach you all include either fibrous or complex carbohydrates. Plus, you can have up to two days during the week when you can indulge in all the Junk Carbohydrates you feel you need, but don’t forget that your indulgence comes with a price!

Fibrous Carbohydrates

Fibrous Carbohydrates are our favorite group of carbohydrates. In fact, we include them in almost all of our food combinations. Compared to Natural Carbohydrates, Fibrous Carbohydrates contain a higher amount of insoluble fiber. Fibrous Carbs Insoluble fiber does the following: Definition  Adds bulk to your diet which makes you feel fuller  Low in ______longer.  High in ______ Scrubs the colon helping to prevent diseases such as Characteristics colon cancer and diverticulosis.  ______

 Helps prevent constipation.  ______

 Often requires the body to expend more energy to  ______digest than what is actually in the food, resulting in a  ______the Fat Truck negative caloric result.

Because of these attributes, Fibrous Carbohydrates can stop the Fat Truck long enough for the body to digest fat and sugars without resulting in fat storage. Notice we said “can stop” because if you eat the wrong combinations or simple sugars, even Fibrous Carbohydrates cannot stop the Fat Truck!

Fibrous Carbohydrates (FC)

Like lean proteins, Fibrous Carbohydrates are very versatile. In fact, they complement every food category! You can add them to Lean Proteins, Fatty Proteins, and more. NOTE: if you are going to eat a Natural Carbohydrate, you must combine it with a Fibrous Fibrous Carb Portion Size Carbohydrate and a Lean Protein. 1. ______hand Fibrous Carb Breads 2. 1 ½ to ______Cups

These “Fibrous Carb” breads mimic the ratios of calories to fiber (and protein) that you find in Fibrous Carb vegetables. Fortunately, new breads, buns and flats which classify as Fibrous Carbs are constantly coming into your grocery store. While we are constantly cataloging these breads on our website, the following is the formula you can apply to find breads in your supermarket.

The best Fibrous Carb breads meet the following formula:

BEST (FC) Breads

1. Low in Calories  ______calories per serving (2 slices) max  ______calories or less per slice 2. High in Fiber  1 gram of fiber for every ______calories  Generally Whole Wheat/Grain 3. Low in Sugar  _____ grams of sugar or less per serving

Fibrous Carbohydrates (FC)

Although not our first choice, the second tier of Fibrous Carb

Acceptable (FC) Breads

1. Low in Calories  ______calories per serving (2 slices) max  ______calories or less per slice 2. High in Fiber  1 gram of fiber + protein for every ______calories  Generally Whole Wheat/Grain 3. Low in Sugar  _____ grams of sugar or less per serving breads meet this formula:

We prefer the first tier of Fibrous Carb breads. It is best to use first tier breads but when they are not available you can use these breads and still be safe.

Fibrous Carbohydrate Bread Portion Size

Limit your bread intake to 1 slice per meal. However, if you are making a sandwich you may have two slices. In general, we count a slice of Fibrous Carb bread as ½ of a hand.

Fibrous Carb Muffins, Buns, Wraps and Tortillas

The formula is BEST (FC) Muffins, Buns, Wraps, and Tortillas similar for tortillas, wraps, pitas, buns, muffins, or 1. Low in Calories whatever other bread  ______calories per serving based product you find 2. High in Fiber  1 gram of fiber for every ______calories with one exception: you don’t want to exceed 110  Generally Whole Wheat/Grain calories per muffin, slice, 3. Low in Sugar wrap, tortilla, etc.  _____ grams of sugar or less per serving

Fibrous Carbohydrates (FC)

The second tier fibrous carb muffins, buns, wraps, and tortillas meet the following

Acceptable Fibrous Carb (FC) Muffins, Buns, Wraps, and Tortillas

1. Low in Calories  ______calories per serving 2. High in Fiber  1 gram of fiber + protein for every ______calories  Generally Whole Wheat/Grain 3. Low in Sugar  _____ grams of sugar or less per serving formula:

Fibrous Carbohydrate Bun, Muffin, and Tortilla Portion Size

When you eat these Fibrous Carb products is it best to limit it to one muffin, bun, wrap, or tortilla per meal; however, if the tortilla is only 50 calories--and it meets the rest of the fibrous carbohydrate formula--you may have two per meal! You may add some additional fibrous carb vegetables to your Fibrous Carb muffin, bun, or tortilla.

Fibrous Carb Pasta!

Pastas have to meet the same fiber to calorie ratio as the breads and they cannot exceed 130 calories/serving. There is only one pasta that we know of that works as A Fibrous Carbohydrate. You can have up to 1 cup cooked as part of your meal and it counts as a Fibrous Carb! Plus, it tastes like regular pasta! Unlike whole wheat pasta, it is not grainy or gritty. Visit our online store and check it out!

Fiber Gourmet pastas count as a FC! You can have up to 1 Cup/meal

Natural Carbohydrates (NC)

Natural Carbohydrates are the Natural Carbs name we give to another carbohydrate category in the Achieve Weight Loss Definition lifestyle. Like Fibrous Carbohydrates  Higher in ______these contain insoluble fiber, but they  High in ______also contain larger amounts of soluble fiber. Characteristics  Cause a slow rise in blood ______Soluble fiber attracts water and  Slow ______forms a gel, which slows down  Cause a ______Fat Truck digestion. As a result, it delays the emptying of your stomach and makes you feel full, which helps control weight. Since food leaves your stomach at a slow pace, this great fiber helps stabilize blood sugar levels. It has also been shown to help lower LDL (“bad”) cholesterol by interfering with the absorption of dietary cholesterol.

Unlike foods in the fibrous carbohydrate category, these foods will cause the Fat Truck to slowly drive out of the garage because they are higher in sugar and starches. For that reason, these foods must be paired correctly with other foods so you can stop the slow moving Fat Truck before it gains momentum.

Natural Carbohydrates: Fruit Junk Day Carbs Definition Fruit is good for you, but it does cause  High in ______a slow moving Fat Truck due to its natural  Low in ______sugar content. All fruit is acceptable, but we strongly encourage you to limit bananas, Characteristics  Cause a fast rise in blood ______pineapples and peaches while in weight loss mode. While these fruits have good qualities  Fast ______they are much higher in sugar and therefore  Fast Fat Truck more difficult to neutralize-even in the correct  Cannot be ______combination.

Natural Carbohydrates (NC)

Natural Carbohydrate Portion Size

Due to the higher natural sugar content you have to be more careful with Natural Carbohydrates because we want you to keep the Fat Truck parked as much as possible. Also, you need to combine Natural Carbs with other food categories so you can take advantage of the Thermic Effect of Food resulting in a parked Fat Truck. See the Knockout Punch for the proper way to combine this category.

Natural Carbohydrates: Breads, Tortillas, etc. Natural Carb Portion Size If a bread, muffin, or tortilla (e.g., corn tortillas) do not meet the Fibrous Carb formula, it  ______hand or Palm may qualify as a Natural Carb product. However,  ______cup cooked the products in this category must be used sparingly. In fact, we would strongly encourage that you not use these breads in weight loss mode.

For any bread to be considered a Natural Carbohydrate it must meet the following criteria:

 Whole Wheat or Whole Grain  110 calories or less per slice/serving  3 g of sugar or less

Natural Carb Bread, tortilla, and muffin Portion Size

 1 Slice per meal  Do NOT make sandwiches with Natural Carb breads

Complete Foods (CF)

We call the food in this category “Complete” because they contain good Complete Foods ratios of fat, protein, and carbohydrates. As  Good ______of the Macronutrients long as you watch your portion sizes, your body can metabolize these foods without causing the Fat Truck to start storing. The following are Complete Foods broken into groups:

Because they are complete, they can be eaten by themselves or they can be combined with fibrous carbohydrates for a nutritious and satisfying meal. While you are in weight loss mode, they may not be combined with Lean Proteins or Fatty Proteins unless specified in an approved recipe.

Complete Foods Portion Size

Peanut Butter Meal Snack Condiment Nut Butters 3-4 TBSP without bread 2 TBSP without bread No 2 TBSP with bread 1 TBSP with bread Peanut Butter 3-4 TBSP without bread 2 TBSP without bread No 2 TBSP with bread 1 TBSP with bread Nuts & Seeds Meal Snack Condiment Nuts (All Kinds) ½ - ¾ Cup ¼ Cup 1 TBSP Seeds (All Kinds) 3-4 TBSP 2 TBSP 1 TBSP Beans Meal Snack Black Beans Women: 1 to 1 ½ Cups: ½-1 Cup 1 TBSP Men: 1 ½ to 2 Cups Pinto Beans Women: 1 to 1 ½ Cups: ½-1 Cup 1 TBSP Men: 1 ½ to 2 Cups Red Beans Women: 1 to 1 ½ Cups: ½-1 Cup 1 TBSP Men: 1 ½ to 2 Cups Soy Beans Women: 1 to 1 ½ Cups: ½-1 Cup 1 TBSP Men: 1 ½ to 2 Cups Garbanzo Beans/Chickpeas ½ Cup ¼ Cup 1 TBSP Edamame Women: 1 to 1 ½ Cups: ½-1 Cup 1 TBSP Men: 1 ½ to 2 Cups Lentils Women: 1 to 1 ½ Cups: ½-1 Cup 1 TBSP Men: 1 ½ to 2 Cups Other Meal Snack Condiment Hummus ½ to ¾ Cup ¼ Cup 1 TBSP

Meal Replacement (MR)

This category of food is similar to Complete Foods in that it contains a balanced blend of macronutrients. However, unlike Complete Foods, foods in this category are man-made or pre- assembled meals. We do not recommend that your diet consists primarily of these foods, but these foods are convenient and can be helpful in defeating the Diet Demon. Also, these meals can satisfy a particular craving (e.g., chocolate) or provide a substitute for some comfort foods.

The basic foods in this category include:

 Protein meal bars Ideas for P28 Bagel Toppings

 Protein meal shakes Fat Free Cream Cheese  Frozen dinners Sugar Free Jelly  P28 Bagels Two ChocoRite Peanut Butter Patties (Available in our online store) Spritz butter and Cinnamon Egg + Fat Free Cheese

Achieve Approved (AA)

Qualifying Pre-Packaged Achieve Approved Foods (and Recipes) As a Meal

Meal Replacements are STEP 1: Calories: ______to ______= meal pre-packaged food which do STEP 2: Find the ______Carbohydrates not fit a particular combination but will not cause the Fat Truck Total Carbs: to come screaming out of the (-) ______(-) ______(if present) garage. There are several = ______things we look at when it comes to these foods: STEP 3: Protein must be ______to or ______than the Impact Carbs.  Calories

 Protein/Impact Carbohydrate ratios

 Fiber/calorie ratios

 Digestion rate of ingredients

Food in this category not only falls outside of our basic categories but they also contain ingredients which are normally off limits in weight loss mode. Food in this category may include ingredients such as sugar, honey, butter, chocolate, etc. However, the cumulative effect will still allow you to stay in fat burning mode.

If the calories are below two hundred, the product/recipe may qualify as a snack. If it is over four hundred calories, it does not qualify as a meal on the Achieve Weight Loss Program. Remember, we are trying to balance two sides of the weight loss coin: calories and how the food works in your body.

Calories: ______1. Does this label meet the calories criteria? ______2. If so, does it qualify as a meal? ______3. Why? ______

Achieve Approved (AA)

Impact carbohydrates are the carbohydrates which may spike your blood sugar sending out the Fat Truck and putting your body into a fat storage mode. Manufacturers refer to these carbohydrates in various ways such as Net Carbs, Digestible Carbs, and Active Carbs because they are the carbohydrates which will impact your blood sugar the most. In Achieve Weight Loss lingo, we call them “Impact Carbs” because they are the carbohydrates which have the most impact on your blood sugar resulting in a much greater chance of sending out the Fat Truck. Although some manufacturers put the Impact Carbohydrate amount on their products, most do not so we have to do our own calculations. The following is how you find the Impact Carbohydrates in a product/recipe:

Total Carbohydrates

(-) Fiber

We subtract this nutrient because your body cannot digest it (Insoluble fiber) or because it slows digestion (soluble fiber). Bottom line, it does not spike your blood sugar therefore we take it out of the equation.

(-) Sugar Alcohol What are the Impact Carbs in this product? These are usually present in sweetened ______products. These naturally occur in certain fruits and vegetables. These do not cause a spike in blood sugar. The downside to these sweeteners is that in some people they can cause gas, bloating, and diarrhea (but so can fibrous carb veggies!). By the way, sugar alcohols do not contain alcohol. You can identify sugar alcohols in products by the “itol” ending. Examples include: Malititol, Sorbitol, Xylitol, etc.

Achieve Approved (AA)

It is difficult for your body to digest protein. The theory is that as your body is digesting the protein and it will use up all the impact carbs for fuel. When the digestion is done, you don’t have sugar in the bloodstream and the Fat Truck is not triggered resulting in no fat storage. Also, the protein will keep you feeling satiated.

Review the following label and determine which ones will work as an approved meal replacement.

Calories: ______Nutrition Facts Serving Size: 1 Bar Servings Per Container: 5 Total Carbs: ______

Amount Per Serving (-) Fiber: ______Calories 210 Calories from Fat 70 % Daily Value (-) Sugar Alcohol: ______Total Fat 8g 12% Saturated Fat 4g 5% Impact Carbs: ______Trans Fat 0g Cholesterol 5mg 1% Protein: ______Sodium 125mg 5% Total Carbohydrate 14g 5% Does this work? ______Dietary Fiber 1g 6% Sugars 7g Protein 21g 36%

Perfect Partners

Now that you know the meal and snack formulas, you can use this knowledge to make additional products work by pairing them together. Work this example and see if it will qualify as a meal or snack. Nutrition Facts Calories: ______Serving Size: 1 Sandwich Servings Per Container: 4 Total Carbs: ______Amount Per Serving (-) Fiber: ______Calories 230 Calories from Fat 100 % Daily Value (-) Sugar Alcohol: ______Total Fat 12g 18% Saturated Fat 5g 25% Impact Carbs: ______Trans Fat 0g Cholesterol 135mg 45% Protein: ______Sodium 480mg 20% Total Carbohydrate 21g 7% Does this work? ______Dietary Fiber 4g 18% Sugars 3g Why or why not? ______Protein 11g

This does not work as a meal because there is not enough protein to override the excess impact carbohydrates. It does not work as a snack because the calories are too high. But, you may have noticed that it wasn’t too far off from working as a meal: we only needed 5 more grams of protein to meet our “safe” requirements. Also, since a meal can go up to 400 calories, we do have an additional 170 calories if we wanted to add them. So, we need to determine if we can add another item to this sandwich to give it the protein boost without going over on our calories.

Fortunately, the answer is a resounding “Yes”! For example, we could add 1 slice of Canadian Bacon to this breakfast sandwich. Adding just one slice gives us eleven more grams of protein, only three grams more of impact carbs and just sixty additional calories.

Perfect Partners

Nutrition Facts Nutrition Facts Serving Size: 1 Sandwich Serving Size: 1 slice Servings Per Container: 4 Servings Per Container: 4

Amount Per Serving Amount Per Serving Calories 230 Calories from Fat 100 Calories 60 Calories from Fat 13 % Daily Value % Daily Value Total Fat 12g 18% Total Fat 1.5g Saturated Fat 5g 25% Saturated Fat 0.5g Trans Fat 0g Trans Fat 0g Cholesterol 135mg 45% Cholesterol 25mg Sodium 480mg 20% Sodium 760mg Total Carbohydrate 21g 7% Total Carbohydrate 2g Dietary Fiber 4g 18% Dietary Fiber 0g Sugars 3g Sugars 2g Protein 11g Protein 11g The nutrition label for our “Perfect Pairing” would be as follows:

Nutrition Facts Serving Size: 1 Sandwich & Canadian Bacon

Amount Per Serving Calories 290 % Daily Value Total Fat 13.5g 18% Saturated Fat 5.5g 25% Trans Fat 0g Cholesterol 160mg 45% Sodium 1240mg 20% Total Carbohydrate 23g 7% Dietary Fiber 4g 18% Sugars 5g Protein 22g If you are watching your sodium, you would want to add something other than Canadian Bacon. It doesn’t matter what you pair as long as the numbers work out.

Snacks (S)

On our website, we are constantly adding new snacks as they come out in your local grocery stores. Not all snacks are protein shakes or bars. Any snack which meets the formula can work; however, the more protein to Impact Carbohydrates the better.

Snack Guidelines

1. Eat only Achieve! Approved snacks

2. Men: Up to ______snacks a day plus freebies and/or an extra

3. Women: Up to______snacks a day plus freebies and/or an extra 4. Snacks should be eaten ______supper.

5. Moderate Exercise for ______minutes = additional snack Number of Snacks It is good to eat snacks. You should eat every 2-4 hours to keep your metabolism burning at its peak level throughout the day. Snacks, freebies, and extras are great ways of keeping your metabolism on fire between meals.

Men are allowed the extra snack because they have more muscle mass and therefore burn more calories than women. Men do not have to eat two snacks, but we certainly encourage men to have at least one snack.

Ladies, we know that it doesn’t seem fair that you can only have one snack a day; however, there are great low-calorie products on the market that qualify as a snack. Because they are low calorie, you can actually enjoy two of these products and still stay under the maximum snack calories for the day- we call these “Split-Snacks.”

If you exercise moderately for at least 30 minutes a day, you can enjoy an additional snack, if you choose.

Snacks (S)

Qualifying Snacks

If the product is below 100 Achieve Approved Foods calories, it may qualify as an STEP 1: Calories: ______to ______= snack Extra. If it is above 200 calories it STEP 2: Find the ______Carbohydrates is in the meal range; however, it Total Carbs: may or may not qualify as a meal (-) ______(-) ______(if present) (see the meal formula). = ______Remember, we are trying to Step 3: Find ______% of the Impact Carbs balance two sides of the weight STEP 4: Protein must be ______to or ______than the loss coin: calories and how the ______% of the Impact Carbs. food works in your body.

Calories: ______

1. Does this label meet the calories criteria? ______

2. If so, does it possibly qualify as a snack? ______

3. Why? ______

Just like the meal formula, you find the Impact carbs by taking the Total Carbohydrates minus dietary fiber minus sugar alcohol (if it is present).

Total Carbohydrates (-) Fiber (-) Sugar Alcohol = Impact Carbs

Here is the Impact Carbs in our example: Total Carbohydrates: 18g (-) Fiber: 3g (-) Sugar Alcohol: 9g = Impact Carbs: 6g

Snacks (S)

Once you find the Impact Carbs, you then find thirty percent of the Impact Carbohydrate number. In our example thirty percent of the Impact Carbs is 1.8g (6g x .30% = 1.8g). So we need at least 1.8 grams of protein. In this example we have a whopping 14 grams of protein! So this would work as a snack.

There are several reasons for the thirty percent rule. First, you have one half of the calories to burn. Second, your body burns about thirty percent more calories trying to digest protein. The theory is that your body will burn through the net carbohydrates trying to process the protein. Third, this has proven to be a good fat burning formula for thousands of people.

If the snack formula is too complicated, don’t worry. Just take any meal combination and cut the portion size in half and you have a snack! In other words, have only one hand of a portion of any combination as your snack.

Snacks (S)

Review the labels and determine which ones will work as Achieve approved snack

Label One Calories: ______Nutrition Facts Serving Size: 1 Bar Total Carbs: ______Servings Per Container: 1 (-) Fiber: ______Amount Per Serving (-) Sugar Alcohol: ______Calories 110 Calories from Fat 40 % Daily Value = Impact Carbs: ______Total Fat 4.5g 7%  Impact Carbs: ______Saturated Fat 3g 15% Protein: ______Trans Fat 0g Cholesterol 10mg 1% Does this work? ______. Sodium 160mg 7% Why or why not? ______Total Carbohydrate 17g 6% Dietary Fiber 7g 28% Sugars 8g Protein 12g 24%

Label Two Nutrition Facts Calories: ______Serving Size: 1 Bar Total Carbs: ______Servings Per Container: 1

(-) Fiber: ______Amount Per Serving (-) Sugar Alcohol: ______Calories 132 Calories from Fat 40 % Daily Value = Impact Carbs: ______Total Fat 6g 9%  30 % of Impact Carbs: ______Saturated Fat 0.7g 3% Trans Fat 0g Protein: ______Cholesterol 0mg 0% Does this work? ______Sodium 82mg 3% Total Carbohydrate 18g 6% Why or why not? ______Dietary Fiber 2g 6% Sugars 8g Protein 2.8g 24%

Extras (E) & Freebies (F)

This category of food does not count as a snack or a meal, nor are they unlimited. Foods in this category do contain calories and overindulgence can cause you to slow down efficient fat burn. Here are a couple rules for Extras.

Extras can be combined with freebies. Pick an extra for the day and after you have enjoyed it, stick only to freebies for the rest of the day.

NOTE: just because something is Extras sugar free or no-sugar-added does not mean it will be an Extra. There are 1. Require ______control 2. Can be eaten ____ time sugar-free and no-sugar-added popsicles 3. Should only be eaten to satisify ______on the market that do not work as an 4. Limit to ______Extra/day extra.

Freebies

Freebies are truly free! Freebies There is no limit to the amount of food in this category that you can 1. Do ______require ______control enjoy in a day. However, there is 2. Can be eaten ______time one rule: wait 30 minutes after a 3. Should only be eaten to satisify ______meal before you dig into freebies. 4. Wait ______after a meal. The reason for this rule is that we want to keep your stomach from stretching; we want your stomach to shrink back to its God- given size. While these foods will not cause the Fat Truck to run, if you pile them into a stomach already full of food, your stomach will have to expand to accommodate them.

Condiments (C)

We want you to enjoy your food! No one wants to eat food that tastes like cardboard-- that’s a diet. After all, what are the first three letters of the word “Diet”….DIE! Condiments are to be used for taste; they are not to Condiment Rule overpower your food, but rather to “Few, 4, 2” enhance your food. Therefore, condiments should be used sparingly. 1. Few = ______or less calories per meal

There are two dangers that 2. 4 = ______grams of fat or less 3. 2 = ______grams of sugar or less condiments bring. First, they can add unnecessary calories to your food. (Remember, one side of the weight loss coin is the calorie side. We seek to control this side with portion control.). Second, they can trigger the Fat Truck-- which is the other side of the weight loss coin. Unfortunately, many condiments are loaded with sugar including fat free condiments.

Serving Size: ______Calories: ______Total Fat: ______Sugars: ______Does this work? ______

Sweeteners There are different kinds of sweeteners. Artificial sweeteners are man-made and synthetically developed. Examples include aspartame, sucralose, and saccharine. These sweeteners add no calories and do not trigger the Fat Truck. However, there are concerns about the long-term effects of the regular consumption of these products. Another sweetener is sugar alcohols. These are naturally occurring in certain fruits and vegetables. They have minimal impact on blood sugar, but can cause gas, bloating, and diarrhea in some people. Finally, there are novel sweeteners such as Stevia and monk fruit. Our top pick is Stevia and monk fruit. In all cases, go sparingly on the sweeteners.

Milk

There is a growing debate concerning milk. Advocates for milk argue that it is a good source of calcium, potassium, and Vitamin D (which is added to fortify the milk). The U.S. government’s recommendations for “My Plate” promote adults consuming 3 cups of fat free or low-fat milk a day. However, there is a growing concern about milk. It is argued that milk causes inflammation, is considered a mucus producing food, and is filled with hormones and pesticides. The truth is one can get potassium, calcium, and vitamin D from fibrous and natural carbohydrates. You don’t need to drink milk to receive your necessary vitamins and minerals. Also, our concern with fat free and low fat milk is that they are full of natural sugar (Lactose) which will get the Fat Truck up and running.

At present, we have two favorite milks which we prefer above all others: Kroger © Carbmaster Milk (all flavors) and Fat Free Fairlife Milk. Fortunately, these milks work great even if you are lactose intolerant. The following chart gives our current recommendations regarding milk. New milks are coming onto the market and we are constantly adding them to our website grocery store database

Brand Flavor Category Meal Snack Condiment Extra Kroger Carbmaster Unsweetened LP 3-4 Cups 2 Cups 1 Cup 1 Cup Kroger Carbmaster Vanilla LP 3-4 Cups 2 Cups 1 Cup 1 Cup Kroger Carbmaster Chocolate LP 3-4 Cups 2 Cups N/A N/A Fairlife Fat Free Unsweetened LP 3-4 Cups 2 Cups ½ Cup N/A Fairlife Reduced Fat Unsweetened FP 3 Cups 2 Cups N/A N/A Soy Milk Unsweetened FP 3 Cups 2 Cups ½ Cup N/A Almond Milk Unsweetened C N/A N/A 1 Cup 1 Cup Coconut Milk Unsweetened C N/A N/A 1 Cup 1 Cup

Avoid rice milk because it will cause the Fat Truck to run. There are other name brand substitutes currently on the market with new ones appearing regularly. We keep a list of such name--brand products on our website.

Cheese

Cheese can be used three ways on the Achieve Weight loss program. In the first two cases, you are using your cheese as your main protein source and in the third category you are using cheese as a condiment.

Category #1: ______Protein

Lean Protein Cheese (LP)

1. ______Free Cheese

2. Serving Size: ______slices/wedges per meal. 3. Serving Size (Shredded) _____ cup per meal.

Category #2: ______Protein

For a more full-bodied experience, you may want to use cheese in this category. These cheeses generally do not work as a condiment.

Fatty Protein (FP)

1. ______calories or less/slice or serving 2. Serving Size: ______slices/wedges per meal.

3. Serving Size (Shredded) _____ cup per meal.

Category #3: ______

These cheeses fit the condiment rule. Review the condiment rule.

HOW? Exercise the Knockout Punch

The Knockout Punch

There are two types of days in the Achieve Weight Loss lifestyle: Healthy Days and Junk Days. You are in control of what you eat and whether or not you are going to have a Healthy or a Junk Day! Remember, the way you will successfully have Healthy Days is keeping your “Why?” in front of you. If you did not work through the section on your “Why?” you need to do it now or you will not succeed!

Exercising the Knockout Punch is what makes a Heathy Day. Just as there are five fingers which make up a fist, so there are five components which make up a Healthy Day. When all five components are present you are knocking out the Diet Demon and making your food work for you. Finger #1: ______Finger #2: ______Finger #3: ______Finger #4: ______Finger #5: ______

Each one of these fingers is important to your success. Let’s look at each part of the Knockout Punch in detail.

Knockout Punch: Portions

Portion Size: Protein Carbs  ______Hands Plate Size:  ______inches Protein Portions (Dense)  Men: ______Hand (6-8 ounces or 170-226 grams)  Women: ______Hand or ______(4-6 ounces or 113-170 grams) Protein Portions (Non-Dense. Ex. Eggs/Bacon)  Men: up to _____ eggs or ______eggs and ______slices of bacon*  Women: _____ eggs or ______eggs and ______slices of bacon (*Bacon must be 100 calories or less per serving.) Protein Portions (Liquid)  Men: ______to ______cups  Women: _____ to ______cups

Fibrous Carbohydrates (FC)  Men & Women: Whole ______or ______to ______cups

Natural Carbohydrates (NC) Protein Carbs  Men & Women: ½ ______or ½ ______cooked o Exception: Berries ______cup!

Complete Foods (see chart on page 33)

Knockout Punch: Portions

On your Healthy Days, you will need to make sure you eat food in the correct portions. Although you are going to be eating nutrient dense food, it still contains calories. For example, you can eat too much protein and gain weight. Eating too much of a good thing can be a bad thing!

How do we ensure proper portion control? Scales are cumbersome to carry around (not to mention that you would look weird carrying your scales into McDonalds) and calorie counting is not always practical; therefore, we utilize something everyone has: hands. Place your hands about one inch over your food and if your hands are covering your food, you are going to be fine. NOTE: DO NOT have a gap between your hands; be sure they are placed together!

Meat Protein Portions Dense meat is thicker. Examples include fish, steak, chicken and pork. Whereas non- dense meat is thin. Examples include eggs and bacon. Regarding bacon, our rule is the serving size must be 100 calories or less. If two slices are under 100 calories you may have both slices!

Liquid Protein Portions In the case of a liquid product, you will have to measure the product at least once.

Plate Size Plate size has increased over the years. In the 1950’s the average plate was nine inches, in the 1980’s it had grown to eleven inches, and by the 2,000’s it has grown to thirteen inches! The real estate of your plate is important. If you place your two-hand portion on a 13 inch plate, it will look tiny. Your brain will scream “You are not getting enough to eat!” Most of us are visual eaters so a two-handed portion on a large plate looks inadequate. Although we are actually receiving enough to fuel our bodies, our minds want to argue that we are not.

When you use this size of a plate, your meal will take up almost the entire plate and you won’t feel cheated. A good way to improve your accuracy is to put your protein on one side of the plate and your carbohydrates on another.

Carbohydrate Portions Depending upon the carbohydrate, we can be generous or we have to be careful. Here are the portions for the carbohydrate half of your plate.

Knockout Punch: Portions

Complete Foods Portion Size These are called Complete Foods because they contain macronutrients in good ratios. Because they are complete they can be eaten by themselves or they can be combined with Fibrous Carbohydrates for a nutritious and satisfying meal. While you are in “safe” mode, they may not be combined with lean or fatty proteins or natural carbs unless they are part of an Achieve Approved meal. Unfortunately, Complete Foods do not work too well with the two-hand rule, so we often have to measure them. However, do not get neurotic about measuring them. Measure them once, get an idea of how much and then don’t worry about it. By the way, when it comes to peanut butter and jelly sandwiches with the Fibrous Carb bread, just put on some peanut butter and approved jelly and enjoy!

Peanut Butter Meal Snack Condiment Nut Butters 3-4 TBSP without bread 2 TBSP without bread No 2 TBSP with bread 1 TBSP with bread Peanut Butter 3-4 TBSP = without bread 2 TBSP without bread No 2 TBSP with bread 1 TBSP with bread Nuts & Seeds Meal Snack Condiment Nuts (All Kinds) ½ - ¾ Cup ¼ Cup 1 TBSP Seeds (All Kinds) 3-4 TBSP 2 TBSP 1 TBSP Beans Meal Snack Black Beans Women: 1 to 1 ½ Cups: ½-1 Cup 1 TBSP Men: 1 ½ to 2 Cups Pinto Beans Women: 1 to 1 ½ Cups: ½-1 Cup 1 TBSP Men: 1 ½ to 2 Cups Red Beans Women: 1 to 1 ½ Cups: ½-1 Cup 1 TBSP Men: 1 ½ to 2 Cups Soy Beans Women: 1 to 1 ½ Cups: ½-1 Cup 1 TBSP Men: 1 ½ to 2 Cups Garbanzo Beans/Chickpeas ½ Cup ¼ Cup 1 TBSP Edamame Women: 1 to 1 ½ Cups: ½-1 Cup 1 TBSP Men: 1 ½ to 2 Cups Lentils Women: 1 to 1 ½ Cups: ½-1 Cup 1 TBSP Men: 1 ½ to 2 Cups Other Meal Snack Condiment Hummus ½ to ¾ Cup ¼ Cup 1 TBSP

Knockout Punch: Combinations

We combine food to maximize the Thermic Effect of Food, to neutralize the Fat Truck, and to engage the Saintly Sweeper to burn body fat. Let’s examine the combinations:

#1: ______Protein (LP) + Condiments #2: ______Protein (LP) + ______Carb (FC) + Condiments #3: ______Protein (FP) + ______Carb (FC) + Condiments #4: ______Protein (LP) + ______Carb (FC) + ______Oil + Condiments #5: ______Protein (LP) + ______Carb (FC) + ______Carb (NC) + Condiments #6: ______Food (CF) + Condiments #7: ______Food (CF) + ______Carb (FC) + Condiments #8: Meal ______(MR) + Condiments #9 Meal ______(MR) + ______Carb (FC) + Condiments #10: Achieve! ______(AA) + Condiments Lean Proteins (LP) Egg Whites and/or Egg Substitutes Build your Own Menu Low Fat Cottage Cheese Greek Yogurt (Plain) Textured Soy Protein #1: ______Protein (LP) + Condiments Textured Vegetable Protein Chicken/Turkey Breast Any White Fish (except Salmon/Catfish) Tuna Packed in Water Imitation Lobster, Crab, etc.

Fibrous Carbohydrates (FC) Bell Peppers Broccoli #2: ______Protein (LP) + ______Carb (FC) + Cauliflower Celery Cucumbers Green Beans Condiments Lettuce Mushrooms Spinach Peppers

Fiber Gourmet pastas count as a FC!

You can have up to 1 Cup/meal

Knockout Punch: Combinations

#3: ______Protein (FP) + ______Carb (FC) + Condiments

Fatty Proteins (FP) Whole Eggs

Bacon (100 calories or less/serving)

Chicken Legs/Thighs

Shellfish, Salmon, Catfish Lean Ham, Pork Steak (Except Ribeye) 96/4% - 92/8% Extra Lean Ground Beef

Fibrous Carbohydrates (FC) Bell Peppers Broccoli Cauliflower Celery Cucumbers Green Beans Lettuce Mushrooms Spinach Peppers

#4: ______Protein (LP) + ______Carb (FC) + ______Oil + Condiments

Carbquick is a FC baking mix. You can coat your fish and chicken with this mix and fry it in MCT oil!

Knockout Punch: Combinations

#5: ______Protein (LP) + ______Carb (FC) + ______Carb (NC) + Condiments

Lean Proteins (LP)

Egg Whites and/or Egg Substitutes Low Fat Cottage Cheese Greek Yogurt (Plain) Textured Soy Protein Textured Vegetable Protein Chicken/Turkey Breast Any White Fish (except Salmon/Catfish) Tuna Packed in Water Imitation Lobster, Crab, etc.

Fibrous Carbohydrates (FC) Bell Peppers Broccoli Cauliflower Celery #6: ______Food (CF) + Condiments Cucumbers Green Beans Lettuce Mushrooms

Spinach Peppers

Natural Carbohydrates (NC) All Fruits are acceptable Brown Rice Corn Grits Lima Beans Navy Beans Oatmeal Peas Potatoes

Quinoa Sweet Potatoes

Ezekiel Bread (1 slice/meal)

100% Whole/Wheat Grain Bread Whole Wheat Pasta

Complete Foods (CF) Black Beans Edemame Hummus Soy Beans Nut Butters Peanut Butter Pinto Beans P28 Bagels/Flats Red Beans Seeds, any kind Nuts (avoid honey roasted nuts)

Knockout Punch: Combinations

#7: ______Food (CF) + ______Carb (FC) + Condiments

Complete Foods (CF) Black Beans Edemame Hummus Soy Beans Nut Butters Peanut Butter Pinto Beans P28 Bagels/Flats Red Beans Seeds, any kind Nuts (avoid honey roasted nuts)

Fibrous Carbohydrates (FC)

Bell Peppers Broccoli

Cauliflower Celery Cucumbers Green Beans Lettuce Mushrooms Spinach Peppers

…and more! #8: Meal ______(MR) + Condiments #9: Meal ______(MR) + ______Carb (FC) + Condiments You don’t need to practice with these because they are pre-packaged products. Below are some of the most popular meal replacements at Achieve Weight Loss. None of these are required for weight loss, but they help as quick go-to meals and can help you avoid an unexpected Junk Day.

Knockout Punch: Combinations

Fastest Fat Burning Combinations

The following three combinations will result in the fastest fat burn:

1. ______+ Condiments This combination works because there is little fat in the lean protein and there is a lot protein. Protein is difficult for your body to burn for fuel and it will utilize all the energy from the small amount of fat in the protein trying to digest ____ the protein. Lean protein will not spike your blood sugar and will not put your body into a fat storage mode. Just remember to watch your portion size. Too much of a good thing is not a good thing!

2. _____ + ______+ Condiments This combination works because there is little fat in the lean protein and there is a lot protein. Likewise your body cannot digest the insoluble fiber contained in fibrous carbohydrates, but it will burn a lot of calories trying! By the __ __ time your body tries to digest the protein and the fiber it has easily burned __ __ through the calories contained in the small amount of fat in the meat and _ vegetables plus you won’t trigger the Fat Truck!

3. _____ + _____ + ______Oil + Condiments Even though this combination includes oil (MCT), it will still cause you to burn fat fast. MCT oil goes directly to your liver where it is immediately burned for fuel. Since there is little fat and a lot of fiber and protein in this __ __ combination, your body will burn through it all without any storage. __ _ Furthermore, MCT oil has been shown to have a thermic effect too.

Knockout Punch: Combinations

Fast Fat Burning Combinations

These combinations will still keep you in fat burning mode, but your efficiency may decrease slightly. The accountability component of the Knockout Punch is helpful because you may not notice enough of a decrease when using this set of food combinations to warrant avoiding them.

The food combinations which will still result in fast fat burning include:

1. _____ + ______Fatty proteins have more fat than lean proteins. Since these proteins __ __ have more fat they must be paired with Fibrous Carbohydrates. Fibrous _ __ Carbohydrates put the brakes on the Fat Truck because your body expends more energy trying to digest fiber; however, it cannot digest fiber! Furthermore, fiber contains no calories and has a negligible impact on blood sugar levels. The combination of correct portion size, fiber, and the high thermic effect of these foods result in the ability to keep the Fat Truck idling.

Warning: while in weight loss mode do not add a natural carbohydrate to this combination. The additional sugar from the Natural Carbohydrate will cause a slow Fat Truck and, due to the additional fat in the meat, there is a possibility of fat storage. Therefore, you cannot have your steak, potato and salad on a Healthy Day. Save that combination for your Junk Day.

2. ______Foods in this category, particularly qualified protein shakes and bars, will keep you in a fast fat burning mode. These foods are convenient, taste _____ great, and are filling.

In some cases there is a downside to some protein bars because they often contain sugar alcohols. For some people sugar alcohols cause gas and/or diarrhea. There are bars on the market which do not have sugar alcohols.

3. ______+ ______You may add a small side salad or FC to your meal replacements. ______58 _

Knockout Punch: Combinations

Steady Fat Burning Combinations

These combinations will still keep you in fat burning mode; however, they may slow down your rate of fat burn. Again, following the accountability component of the Knockout Punch will help you determine whether to avoid or include these combinations. If you really want to burn maximum fat in the shortest amount of time, you may want to use these sparingly or avoid them.

1. ___+___+___ This combination works due to the low amount of fat, high level of ___ protein and fiber. Although the Natural Carbohydrate will cause the Fat Truck ______to come slowly rolling out of the garage, it will be stopped before it has any _ momentum because of the high thermic effect of the protein and energy your _ body expends trying to digest the fiber. Like all combinations, be sure to watch your portions.

2. _____ Complete foods are foods which contain a good balance of all the macronutrients. As long as you watch your portion sizes, your body can _____ metabolize these foods without causing the Fat Truck to start storing.

3. ____ + _____ You can never go wrong with adding Fibrous Carbs to anything and that includes your complete foods. The extra push from the Fibrous Carbs will help you reach your weight loss goals. __ __

4. ______These are combinations of food which meet formulas and criteria which we have found works. We discuss the formulas later. If you choose to continue your weight loss journey with Achieve Weight Loss, you will find many more examples on our website databases. _____

Water

“Water ______, Fat ______”

Water FAQ: Amount of Water: 1. May I add 0 Calorie flavoring  ______ounces of water/daily to my water? We want to clean out your liver as much Caffeinated Drinks: as possible so we prefer you  Add an additional ______ounces of water avoid adding these items to your water. Water 2. May I add anything to my 1. Avoid ______due to weight loss water? You may add a little lemon or lime to your water 2. Flushes ______out of body due to calorie burn or 1 TBSP of unfiltered 3. Combats ______apple cider vinegar. 3. What can I use to sweeten 4. Avoid ______my coffee/tea? You may use 5. ______of skin an artificial sweetener or sugar alcohol. 6. Improves ______4. You may use sugar-free 7. Improves ______function creamer for your coffee.

Your body needs water. Your cells bathe in water. In fact, water makes up about 60% of your body weight. If you weigh 100 pounds, 60 pounds of your weight is in water. The amount of water you are carrying is in direct proportion to your body fat, lean muscle mass, and your transient hydration status.

Most of us think of dehydration as something which occurs when it is hot and we are doing physical labor. But dehydration can occur at any time. In fact, we would argue that the majority of people are dehydrated. As we age our body’s ability to conserve water is reduced, we become less sensitive to thirst, and our bodies are not able to adapt as quickly to changes in temperature. Diabetes, other chronic illness, menopause, and some medications also put us at a higher risk of dehydration.

Water

Reasons to Drink Water

Many of us think of drinking only when we are thirsty, but the reality is that we are already dehydrated by that point. By the time we feel the need to drink water due to thirst, we are already 1-2% dehydrated and our performance has started to decline. We need to drink more water for several reasons:

Amount of Water

A more specific recommendation is to drink an ounce of water for every pound of lean body weight. Some may wonder if drinking that much water a day is too much stress on your kidneys. At rest, healthy kidneys can filter about thirty-two ounces of water an hour so drinking at least sixty-four ounces over the course of a day is no problem for your kidneys. For most people, drinking the recommended amount of water each day is a big task so it is doubtful you will drink too much water (a condition known as hyponatremia).vii If you have a concern, please consult your medical professional.

Water and Weight Loss

Many people lose a significant amount of weight in the first couple weeks. One reason for the faster-than-usual loss of weight is the addition of water. Most of us gained our weight by eating high carbohydrate diets. For every gram of carbohydrate your body stores, it sequesters between 3 and 4 grams of water. In other words, higher carbohydrate diets result in greater fluid storage.

When you live the Achieve Weight Loss lifestyle you switch from a diet high in refined carbohydrates to a lifestyle with a balance of fibrous carbohydrates and complex carbohydrates resulting in less fluid storage. Furthermore, every meal in the Achieve Weight Loss lifestyle includes leaner meats with higher contents of protein. This higher protein intake also results in additional fluid release due to the need to eliminate urea-which is a byproduct of protein digestion. If you want to maximize your weight loss, enjoy efficient fat burn, and avoid dehydration, you need to drink the water!

Water

The Liver

Your liver is your body’s filter. It is like a big sponge which weighs between 2.5 and 4 pounds in adults and it is your largest internal organ. About 3 to 4 pints of blood flow through your liver every minute.

Your liver is your major fat-burning organ. When you consume fat, it is broken down by a yellowish-green liquid called bile. Bile is produced by your liver and stored in your gallbladder. However, bile cannot do its job if it is congested or thickened with chemicals, toxins, drugs, etc. Water, along with a proper diet, will help your liver rid itself of these toxins.

In addition to burning fat, your liver metabolizes carbohydrates. It converts blood sugars (glucose, fructose, and galactose) into glycogen for storage. When your blood sugar drops, it reverses the process and converts glycogen back to blood sugar which it then releases into your bloodstream where organs, like your brain, use it for energy.

Your liver also metabolizes protein. When your blood sugar is low, you liver converts protein into glucose and sends it into your bloodstream. During this process, ammonia is formed and is broken down by the liver into urea. Water is important for the efficient elimination of urea by the kidneys.

Your liver also filters waste. Damaged cholesterol, used estrogen, and insulin are all carried to the liver for detoxification and elimination through the kidneys. You need to drink water to efficiently eliminate these toxins from your body.

Exceptions?

Many people don’t drink water because they argue that they don’t like water. Water is boring; there is no fizz, no flavor, no color, etc. to water. Knowing that there are those who recoil at the thought of drinking water and who want an “out” when it comes to water, we have this simple guiding rule: Anything in which you would take a shower can count as your water.

If you will take a shower or bath in diet coke or green tea, that can count as your water! Think about it, if you would not bathe your outside skin in diet coke why do you want your internal organs to get washed in a diet coke? Does that mean you cannot enjoy a Diet Coke? No. But you cannot count Diet Coke or any other drink as your water.

Water

Your liver is your body’s filter and we want to clean your filter out. We don’t want to bathe our filter in preservatives, caramel coloring, or other non-life giving ingredients. Save the Diet Coke as a reward. Drink your water. If you must have some flavoring, try adding a little lemon or lime to your water.

Coffee and Tea

Achieve Weight Loss is a lifestyle and most of us could not conceive of living without our cup of Morning Joe (i.e., Coffee). You can enjoy both caffeinated and decaffeinated coffee and tea on the Achieve Weight Loss lifestyle. However, these do not count as your water!

Caffeine has some powerful antioxidant properties but it is a powerful diuretic. Although we allow caffeinated drinks, you should consider limiting your caffeine intake. After drinking any caffeinated beverage, add an additional eight ounces of water to your daily intake to counteract the diuretic effects of the caffeine.

Non-Caffeinated, Zero Calorie Beverages

Flavored water and non-caffeinated, zero calorie sodas and beverages are treated as freebies. You can drink all you want; however, they do not count as your water.

Diet Drinks

Be careful when it comes to diet colas. While they have zero calories, they can cause inflammation, increased appetite, erode teeth, and elevated liver function. In addition, diet drinks are artificially sweetened with sweeteners which some argue cause cancer. Presently, however, artificial sweeteners found in these drinks are FDA approved and are generally regarded as safe (“GRAS”).viii

Common sense dictates that the abuse of anything--even good food--can lead to negative consequences. Those who excessively drink diet drinks may develop medical problems. On the other hand, the medical problems may be the result of the excessive use of the diet drink accompanied by a poor diet. Both of these factors working in concert may produce a negative result. Bottom line: drink your water. Keep the diet drinks to a minimum.

Daily Timing

Daily Meal Timing

 Eat ______meals a day.  Eat within _____ hour of waking or after morning exercise.  Wait 3 to 4 hours before next meal, but no more than ____ hours.  Don’t eat a meal within ______hours of going to bed.

Daily Snack, Extra, and Freebie Timing  Wait ______minutes after the meal.  Eat snack(s) ______supper.  Eat your Snack(s), Extra, and Freebies to satisfy ______.  Extras and Freebies may be eaten ______.

Moderate Exercise of 30 minutes = Additional Snack (optional)

Timing FAQ 1. May I use snacks, extras, and freebies to bridge time gaps between meals? Yes

2. What are the best meal combinations to eat if I cannot eat my last meal 3 hours before bed? Eat a LP or LP+FC combination.

3. Is it a Junk Day if I am off by 30 minutes? No. The most important thing is that you eat 3 meals a day.

4. Can I split my meals? Yes.

There is nothing like sitting around a roaring campfire, telling stories, and making S’mores with hot, gooey marshmallows, and chocolate on a Graham Cracker (do this on a Junk Day). After the festivities end everyone eventually retires to their tent or camper for a good night’s sleep. The next morning that roaring fire is now no more than smoldering embers. There is still heat, but it is barely lit. The first thing you do is gather up wood and put it on the fire. Soon, those smoldering embers spark to life and once again you have a roaring fire upon which you can cook your breakfast.

Daily Timing

Your metabolism is like a campfire! The first meal of the day is called Breakfast. There are two words that make up the word Breakfast: break and fast. When you eat that first meal of the day you are breaking your fast! It has been six or more hours since you last ate.

Breakfast

One of the problems we frequently encounter is people who think they are doing themselves a favor by skipping breakfast. Yet they are coming to our classes because they are overweight. Obviously, skipping breakfast is not the answer.

Based on data collected by the National Weight Control Registry (NWCR) over 90% of successful dieters (i.e., people who have lost a significant amount of weight and kept it off for a long period of time) eat breakfast!ix Breakfast eaters tend to be thinner than those who skip breakfast. One reason is that eating a healthy breakfast can reduce hunger throughout the day. Those who skip breakfast tend to splurge on lunch, snacks, and supper.

You need to eat breakfast because you need to stoke your metabolism with some nourishment. Eating breakfast gets your metabolism fire raging and you want to keep it burning at full force throughout the day.

Not only is it important that you eat breakfast, but it is just as important that you eat the right kinds of food for breakfast. Too often we encounter people who are frustrated with their lack of weight loss. Upon reviewing their food journals we often discover that some people sabotage themselves every morning by eating a breakfast with hidden sugars. In many cases it appears to be a healthy breakfast but nonetheless it is a breakfast that starts the Fat Truck in motion thus putting them in fat storage mode.

Be sure to familiarize yourself with the breakfast suggestions in the menus provided throughout this course. If you are a premium member, be sure to check out the large (and growing) selection of recipes on our website.

Daily Timing

Snack and Freebie Timing Suggestions

Studies have shown that eating every 2-4 hours stimulates your metabolism, balances blood sugar, and helps your body maintain lean mass.x Therefore, utilizing snacks, freebies or extras during the day can help keep your body burning fat at peak levels. The timing rules will help keep the metabolism fire roaring and encourage a shrinking stomach.

Timing Issues

Life happens and sometimes the opportunity to eat a meal does not fall within the 3-6 hour window. If that happens and all the other components are in place, don’t call it a Junk Day. When those days do occur, try to bridge those large gaps with your snack(s), freebies, or extras. Eating a little something is better than nothing.

Sometimes work or other obligations result in a late supper. Although you may be tempted to skip supper, don’t! Instead, choose from the following combinations: LP; LP + FC; LP + FC + MCT.

Exercise

We strongly encourage you to exercise. Unless you are going to engage in an endurance exercise (e.g., running 10 miles), it is not necessary to eat prior to exercising.

If you are exercising first thing in the morning, you may eat within an hour after completing your exercise session. If you have any questions about this rule, please consult your medical professional.

Timing Scenarios

Work schedules vary in today’s world. We often encounter people who work third shift or others who are early risers. The following scenarios may help you work out your eating schedule:

Daily Timing

#1: Normal Day 6:30 AM Wake up 7:30 AM Breakfast (Meal 1) 10:00 AM Extra (all or part of an Extra) or Freebie 12:00 PM Lunch (Meal 2) 3:00 PM Snack 6:00 PM Supper (Meal 3) 8:00 PM Extra (all or part of an Extra) or Freebie 11:00 PM Bedtime #2: Early Riser 4:30 AM Wake up 5:30 AM Breakfast (Meal 1) 10:00 AM Snack 2:00 PM Lunch (Meal 2) 5:00 PM Extra or Freebie 7:00 PM Supper (Meal 3) 9:00 PM Extra (all or part of an Extra) or Freebie 10:00 PM Bedtime #3: Third Shift 10:00 PM Wake up 11:00 PM Breakfast (Meal 1) 2:00 AM Snack 5:00 AM Lunch (Meal 2) 8:00 AM Extra or Freebie 11:00 PM Supper (Meal 3) 1:00 PM Extra or Freebie 3:00 PM Bedtime

Weekly Timing

Weekly timing is just as important as daily timing. One of the results of sending out the Fat Truck is efficient fat burn is hindered for up to 48 hours. In other words, it takes up to 48 hours to get your insulin level regulated so that your body starts accessing fat for fuel.

Remember, our goal is to remove fat from the body, not just weight loss. The question you must answer is: how quickly do you want to lose those love handles, hips, gut and butt! The speed at which you lose fat has to do with weekly timing.

On the following chart Healthy Days are a  and Junk Days are an X:

Speed Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Fast   X   X 

Faster      X X

Fastest       

Notice that the Fast and Faster weeks both had the same amount of Healthy Days. Both weeks had five Healthy Days; however, there was a timing difference. The fast week had two Healthy Days interrupted by a Junk Day. The result is that efficient fat burn keeps getting interrupted.

Would you lose weight on a fast week? Yes! You would lose weight because you had five Healthy Days; you took in far less calories than you used to before Achieve Weight Loss due to the fact you were eating nutrient dense food rather than calorically dense food. Did you burn fat? Yes, but you never burned fat efficiently.

Speed Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Fast   X   X 

______

Weekly Timing

As previously stated, both the fast and faster weeks have the same amount of Healthy Days; however, there is a big difference. Instead of stopping efficient fat burn, the faster weeks allows you to burn fat at optimal levels for several days. You will certainly lose weight during this type of week and you will burn fat too.

Speed Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Faster      X X

______

Every once in a while we will have someone who sheds the fat at an unbelievable rate. If you didn’t know any better, you would be inclined to believe that they were eating in an unhealthy way due to their rapid fat loss. However, these people knocked out the Diet Demon with the Knockout Punch on an daily basis. Because they followed the Knockout Punch they got all their macronutrient requirements, plenty of water, kept their metabolism burning at an optimal rate, kept accountable to themselves and others all while shedding the fat. In other words they got into efficient fat burn and never got out of it until they reached their goal:

Speed Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Fastest       

Efficient Fat Burn

We have seen many people lose as much as 100 pounds in as little as six months in a healthy, sustainable way because they followed the Knockout Punch and had continuous Healthy Days. As a result, the scales rewarded them and their clothes fell off!

Accountability

WHY?

 Tendency to ______how much we eat.  It is a reality check concerning caloric ______.  It reduces ______.  It highlights your dietary ______.  It helps you understand why you ______.  It shows your ______or lack thereof.

Accountable to Another

Nothing will help you stay strong against the Diet Demon more than being accountable. If you have someone to lean on, share your struggles, and who will ask you to be honest with yourself, you have a greater chance of delivering Knockout Punches to the Diet Demon. Solomon, arguably the wisest man to have lived, wrote “Iron sharpens iron, and one man sharpens another.” (Proverbs 27:17).

You need a weight loss partner. You need someone you can trust to ask you the tough questions out of love and concern. It doesn’t matter whether your weight loss partner is a spouse or a friend, just make sure you have an accountability partner.

Accountable to Yourself

You not only need to be accountable to someone else, you also need to be accountable to yourself. The best way to be accountable is to keep a food diary. Keeping a food diary can double your weight loss.xi A food diary is important because we tend to underestimate how much we eat. It has been argued that Americans underestimate their amount of food intake by 25%. Furthermore, we tend to underestimate the calories in our food—especially the entrees. While you are implementing the online program, be sure to complete your journal and submit it for review. This is another way to keep you accountable as well as help you learn the Achieve Weight Loss lifestyle!

Keys to Victory

Minimizing a Junk Day

The Knockout Punch:

1. ______Why is this important?

2. ______Why is this important?

3. ______Why is this important?

4. ______Why is this important?

5. ______Why is this important?

Fifteen Ways to Minimize a Junk Day: Enjoying Your Junk Days

1. Eat when ______Eat the foods you’ve been ______. How to tell: Go to the ______you’ve been craving. Eat your ______, more nutritious food ______.

Don’t eat “______” first (e.g., breads, chips). 2. Stop when ______Eat slowly, ______every bite. How to tell: Be ______, your lifestyle allows you Junk days.

Don’t ______over eating Junk food. 3. Eat ______. 4. Take ______bites. 5. Choose only foods you ______to eat. 6. Don’t make ______meal a ______meal. 7. Eat ______meals a day. 8. Eat ______portions of your favorite ______. 9. Choose your ______restaurants. 10. Drink water ______your meal. 11. Drink water ______your meal. 12. Watch your ______. 13. Use a ______. 14. ______. 15. Remember food is ______.

Exercise

We wholeheartedly support and encourage you to exercise. Unless you are currently in an exercise program, we recommend you learn and master the nutritional information first before starting an exercise program. While exercise is very important, nutrition is 80% of the weight loss battle. However, once you understand the material presented in this book, begin an exercise program under the supervision of your doctor.

Reasons to Exercise

1. ______blood pressure Learn some new exercises! 2. ______the risk of heart disease Watch the exercise videos online!

3. ______risk of illness

4. Improves ______

5. Increases ______

6. Increases ______

7. Reduces ______levels

8. Increases Bone ______

9. Builds and/or ______muscle

10. Reduces ______levels

Resources

Lean Proteins

LP Poultry All-White Meat, skinless Turkey Breast LP Dairy All-White Meat, skinless Chicken Breast Plain Nonfat Greek Yogurt Chicken Breasts w/Rib Meat Fat Free Cheese Singles Chicken Tenderloins w/Rib Meat Fat Free Shredded Cheese Chicken Wings (w/o Skin) Low Fat Cottage Cheese Turkey Wings (w/o Skin) Fat Free Feta Cheese Egg Whites Kroger Carbmaster Milk (All Flavors) 99% Fat Free Ground Chicken Breast Fair Life Fat Free Milk 99% Fat Free Ground Turkey Breast LP Deli Deli Meats with 1 ½ grams of fat or less and LP Fish 3 grams of sugar or less Cod Flounder LP Vegetarian Grouper Hemp Seeds Haddock Tofu Halibut TVP (Textured Vegetable Protein) Mahi-mahi TSP (Textured Soy Protein) Orange Roughy Perch Pollock Sardines in water Sea Bass Starting Question: Snapper Striped Bass Did it have fins or feathers, swim or fly? Swordfish Tilapia Trout Tuna in water Achieve LP Product

ChocoRite Shakes (LP/FC)

Fatty Proteins

FP Beef T-bone steak FP Pork Tenderloin roast and steak Canadian Bacon 96/4 Extra Lean Ground Beef FP Beef Continued Pork Tenderloin 93/7 Lean Ground Beef Top loin (strip steak) Pork Loin 92/8 Lean Ground Beef Top round roast and steak Pork Chops Beef Cuts Top sirloin steak Lean Ham Beef Shank Tri-tip roast and steak FP Poultry Bison Tenderloin FP Dairy Boneless Beef Short Ribs Chicken Thighs Bottom round roast and steak Low Fat Greek Yogurt Chicken Legs Bottom round steak 2% Cheese Singles Turkey Legs Brisket Fair Life Reduced Fat Milk Turkey Burgers Brisket (flat half) FP Deli Turkey Pepperoni Chuck shoulder steak Turkey Pastrami Deli Meats with 2 ½ grams of Chuck shoulder pot roast Turkey Ham fat or less and 3 grams of Eye of round roast and steak sugar or less Ground Turkey Fajita Beef Meat Turkey Necks FP Fish Filet Mignon Whole Eggs Catfish Flank steak FP Vegetarian Lamb Chop Clams Flax Tempeh Lamb Tenderloin Crab Legs Veggie Tempeh New York Strip Crayfish Soy Tempeh Prime Rib Lobster Three Grain Tempeh Round steak Mussels Wild Rice Tempeh Round tip roast and steak Salmon Veggie Soy Burgers, links and Shank cross cuts Scallops Sausages Shoulder center (ranch) steak Shrimp Veggie Soy Chicken Sirloin tip center roast and Skirt Steak Unsweetened Soy Milk steak Swai Sirloin tip side steak Oysters Starting Question: Did it “moo” or “oink” or “bah”?

Fibrous Carbohydrates

FC Bread Products Eggplant (all kinds) Endive Aunt Millie’s 35 Calorie Whole Grain Bread Fennel Thomas Light English Muffins Jicama Flat Out Light Original Flatbread Kale Olé Extreme Wellness Tortilla Kraut LaTortilla Factory Low Carb Whole Wheat Kelp FC Vegetables Kimchi Arame Mushrooms (all kinds) Artichokes Mizuna Arugula Squash (all kinds) Asparagus Okra Alfalfa Sprouts Peppers (all kinds) Bamboo Shoots Pumpkin Beets (Not Pickled) Raddish Bell Peppers Radicchio Bok Choy Scallions (green onions) Broccoli Scotch Bonnet Brussels Sprouts Snow Peas Cabbage Spinach Cauliflower Sauerkraut (3 grams of sugar or less) Celery Sugar Snap Peas Chilies Squash (all kinds) Cucumber Swiss Chard Greens (all kinds) Tomatillo Green Beans (all kinds) Wakame Lettuce (all kinds) Zucchini

Achieve FC Products

Carbquick Baking Mix Fiber Gourmet Pastas Fiber Gourmet Thinables GG Scandinavian Bran Crispbread

Natural Carbohydrates

Beans Fruit Peas

Butter Beans Apple Black-eyed Peas Great Northern Beans Apricot Field Peas Lima Beans Banana Green Peas Navy Beans Cherry Green Split peas Breads Clementine Split peas Date Potatoes Ezekiel Breads Elderberry Whole Wheat Breads Bintje Potato Fig Multi-Grain Breads Fingerling Potato Grape Huckleberry Potato Grains Guava New Potatoes Amaranth Honeydew melon Oca Potato Barley Kiwi Purple Peruvian Potato Bulgur Lemon Sweet Potatoes Buckwheat Mango Red-skinned Potato Corn Melon Russet Potato Couscous Nectarine White Potato Farina Orange Yellow Finn Potato Farro/Emmer Peach Yukon Gold Potato Grano Pear Rice Kamut Pineapple Millet Quince Basmatic Rice Oats Satsuma Brown Rice Orzo Strawberry Black Rice Quinoa Ugli Long Grain Brown Rice Rye Victoria plum Red Rice Watermelon Sorghum Roots Spelt Pastas Celery Root (Celeriac) Teff Whole Wheat :Pasta Ginger Root Tritcale Whole Grain Pasta Jerusalem Artichoke Orzo (Sunchoke) Parsnip

Rutabaga Taro Root Turnips

Complete Foods

Beans Pink Lentils Nut Butters Puy Lentils Almond Nut Butter Black Beans Red Lentils Cashew Nut Butter Cannellini Beans Split Black Lentils Hazelnut Butter Edamame White Lentils Pecan Butter Garbanzo Beans* Yellow Lentils Pistachio Butter Kidney Beans Nuts Walnut Butter Pinto Beans Soynut Butter Red Beans Almonds Peanuts Refried Beans Australian Nuts Soy Beans Beech Nuts Peanut Butter White Beans Brazil Nuts Powdered Peanut Butters Edamame Candle Nuts Seed Butters Cashews Sunflower Seed Butter Hummus Chestnuts Pumpkin Seed Butter Hazelnuts Lentils Sesame Seed Butter Heartnuts Beluga Black Lentils Hickory Nuts Seeds Beluga Lentils Indian Nuts Chia seeds Black Lentils Macadamia Nuts Flaxseed Brown Lentils Pecans Hemp seeds Continental Lentils Pine Nuts Poppy seeds French Green Lentils Pistachio Nuts Pumpkin seeds German Lentils Tiger Nuts Sesame seeds Indian Brown Lentils Walnuts Safflower seeds Lentilles Vertes Du Puy Sunflower seeds Lentilles Du Puy Petite Beluga Lentils

Grocery Snacks, Extras & Freebies

The following are products which were recommended in the course. A much larger, ever- expanding list is available on the website. (Premium membership is required to access full databases.) Meal Replacements: Frozen Entrees Snacks Continued

Jimmy Dean D’Lites Turkey Breakfast Bowl 2 Dannon Light & Fit 80 Calorie Smart Ones Egg and Cheese Scramble Greek Yogurts Smart Ones Homestyle Beef Pot Roast 3 Kroger Carbmaster yogurts Lean Cuisine Chicken Marsala 3 cups Skinny Pop popcorn (39 calorie) Lean Cuisine Steak Tips Portabello 4 light string cheese pieces Meal Replacements: Bars and More 5 Ritz whole wheat crackers + 1 light cheese wedge/stick Oh Yeah Bars Extras Oh Yeah One Bars Fit Crunch Bars ¼ cup fat free sour cream + dry ranch mix +FC My Bars 1 light string cheese stick ChocoRite Protein Powder (LP/FC) 1 cup Kroger Carbmaster milk (unsweetened and vanilla only) P28 Bagels 1 cup unsweetened almond or coconut milk Mighty Muffins 1 Fiber Gourmet 1 oz Thinables Snacks 1 handful of Fiber Gourmet Thinables 10-13 Beanitos or 1 oz. bag 1 ChocoRite patty (any flavor) 10-13 Pop Chips or 1 oz. bag 1 Kroger Carbmaster yogurt 1/2 peanut butter & jelly sandwich with FC 1 Dannon Light & Fit Carb and Sugar Control bread and sugar free jelly Diabetic Friendly 45 calorie Yogurt 1 handful protein granola or ¼ cup 1 Bag Kroger Gel Bites 1 cup Breyer’s no sugar added ice cream 1 cup Artic Zero (35 Calorie) ice cream 1 Klondike Bar no sugar added 2 sugar free popsicles 1 bag of 100 calorie microwave popcorn 2 cups LIGHT Swiss Miss hot chocolate mixed 1 small apple PLUS 2 light string cheeses with water 1 sugar free pudding + 1 cup approved LP milk 2 biscotti muffins (See website for recipe) 1 Kozy Shack Simply Well rice pudding 2 TBSP PB2 peanut butter + celery (optional) 1 handful of nuts (not yogurt, chocolate or 3 Wasa Crisp-n-Light crackers honey covered) 5 Healthwise biscotti 1 Breyer’s Carbsmart ice cream bar 5 Werther’s Minis sugar free hard candy 2 One hundred calorie nut packets 2- Fifty calorie or less rice cakes with thin layer of peanut butter or Laughing Cow light cheese wedge. If over 50 calories, only 1 rice cake with thin layer of peanut butter or Laughing Cow light cheese wedge.

Grocery Condiments

Freebies Condiments “0” calorie diet drinks* 0 Calorie Cooking Spray “0” drinks 10 Olives Any FC vegetable 1/5th avocado Butternut squash fries (see recipe on A-1 Steak Sauce website) Aldi’s Fit & Active Sugar Free Strawberry Dill pickles Preserves Fat Free Chicken or Beef Broth Bolthouse 35 - 45 calorie dressings FC veggie w/Walden Farms calorie free Classico Light Alfredo Sauce dips Fat free cream cheese Ocean Spray diet juice Fat free cheese singles Sugar free Jell-O cups with Fat free Redi Fat free sour cream Whip Fat free Reddi Whip Sugar free gum Heinz Reduced Sugar Ketchup Sunflower seeds (in the hull) “I Can’t Believe It’s Not Butter” light spread Vitamin Water “0” (1 TBSP) Tic Tacs Kraft Reduced Fat Parmesan Style Grated Topping Cheese Kraft Fat Free Ranch Dressing Kraft 2% Cheese Laughing Cow light cheese Light Sour Cream Low-fat or fat free mayonnaise Mrs. Butterworth’s Sugar Free Syrup Mustard (except honey mustard) Olive Garden Light Italian Dressing Spices & Seasonings Tomatoes, carrots, and onions (sparingly) Ultra Thin cheese slices (1) Walden Farms Calorie Free Dressings Wish Bone Fat Free Salad Dressings

Void Replacements

Void Replacement Snacks

Power Crunch Choklat Bar = Nestle Crunch Bar

ChocoRite Peanut Butter Patties (4) = Reese Peanut Butter Cup

Grab the Gold = chocolate no bake cookies

Oh Yeah Chocolate Caramel Go Grab Bar = Snicker’s bar

10-13 Beanitos White Bean Crunch = Cheetos

Void Replacement Extras

Fiber Gourmet Thinables Cinnamon and Sugar = Cinnamon Twists

Fiber Gourmet Cheese Thinables = Cheez-it Crackers

Healthwise Biscotti = biscotti

Freebie Void Replacement

Walden Farms Calorie Free Vegetable Dip = vegetable dip

Walden Farms Calorie Free Syrups = syrups

Walden Farms Calorie Free Caramel Dip = fruit dip

Ocean Spray Diet Juice = juice

Celsius Energy Drink = energy drink

Achieve On-the-Go

Burger King  Whopper (NO mayo) - use Achieve FC bread.  Tender Grill Chicken Sandwich - use Achieve FC bread.  TENDERGRILL Garden Salad – use Achieve approved dressing.*  Ham, Egg & Cheese CROISSAN'WICH - use Achieve FC muffin/bread.  Egg & Cheese CROISSAN'WICH - use Achieve FC muffin/bread. (*Burger King does not have any approved dressings.)

Chick-Fil-A  Chargrilled Chicken Sandwich – use Achieve FC bread.  Chargrilled Chicken Cool Wrap - use Achieve Approved FC tortilla.  Chicken Caesar Cool Wrap - use Achieve Approved FC tortilla.  Spicy Chicken Cool Wrap - use Achieve Approved FC tortilla.  8 Chicken Nuggets - with a side salad (NO croutons) use their Lite Italian dressing.  Chargrilled Chicken Garden Salad - NO croutons or seeds, use their Lite Italian dressing.  Southwestern Chargrilled Salad - NO tortilla strips and use their Lite Italian dressing.

McDonalds  2 Mac Snack Wraps - put contents of both snack wraps inside one Achieve Approved FC tortilla.  2 Grilled Chicken Snack Wraps (any type) - put contents of both snack wraps inside one Achieve Approved FC tortilla.  Angus Deluxe Snack Wrap - NO mayo - use Achieve FC bread/tortilla.  Premium Grilled Chicken Classic Sandwich - use Achieve FC bread.  Big N' Tasty - NO cheese or mayo - use Achieve FC bread/tortilla.  Quarter Pounder - use Achieve FC bread.  Premium Caesar Salad with Grilled Chicken - use Achieve dressing.  Premium Southwest Salad with Grilled Chicken - NO cheese or tortilla chips - use Achieve approved dressing.  Egg White or Egg McMuffin - use Achieve FC muffin.

Subway  6 Inch Whole Wheat Sandwich with Roasted Chicken or Turkey Have them gut the bread and double the meat (turkey only), and add all the FC veggies you want. May have 1 strip of light mayo. No oils. ` Wendy’s  ¼ lb Single – use Achieve FC bread.  Ultimate Chicken Grill Sandwich – use Achieve FC bread.  Small Chili & Side Salad.  Side Salad = approved side item.

Week 1 Shopping List

Lean Proteins (LP)

Egg substitute or egg whites 99% Fat Free Turkey Slices Tilapia Filets Kroger Carbmaster Milk (any flavor) or Fair 99% Fat Free Chicken Breasts Life Fat Free Milk Fatty Proteins (FP)

Whole eggs Bacon (100 cal or less/slice = 1/2 hand Canadian Bacon serving) Steak (except Ribeye) Fibrous Carbs (FC)

Green Pepper, Mushrooms Salad (bag) Spinach Dill Pickle Slices Fibrous Carb Breads (FC)

Thomas Light Multi-Grain English Muffin Aunt Millie’s 35 Calorie Whole Grain or Olé Extreme Wellness High Fiber Tortilla Nature’s Own Double Fiber Wheat Bread Condiments (C)

Tomatoes Blackening Seasoning Onions Salsa (not sweetened versions) Ultra Thin Cheese Slices Olive Garden Light Salad Dressing Fat Free (or Low Fat) Mayonnaise or Spray Butter or “I Can’t Believe It’s Not Miracle Whip Butter” light spread (AA)

Special K Protein Cereal + 1 cup LP Milk (see Lean Proteins) Kashi Go Lean (original) + 1 cup LP Milk (see Lean Proteins) Freebies Sugar Free Jell-O Pick snacks, extras and Sprite Zero or Diet 7 Up freebies from the main list.

Week 1 Menu Ideas

This is the toughest week on Achieve. It does get better! We will add more and more food categories each week. This is your jump-start week for weight loss. You can eat the same meal each day or a different meal. However, make sure you eat only from this menu for at least 5 days this week. You may take up to two days (or better yet just one to two meals) off-menu this week. You will notice there are blanks after each meal; we will fill in the blanks during/after the video.

BREAKFAST

Egg, Bacon, and Toast (___ + ____) Ingredients 1-2 whole eggs (cooked however you like it)______(Women = 1; Men = 2) 1-2 slices bacon______(100 calories or less total serving) 1 slice Aunt Millie’s 35 calories Whole Grain bread ______(see shopping list)

Veggie Omelet (___ + ____) Ingredients 1 to 1 ½ cups egg whites/substitute ______green peppers & mushrooms ______1 slice ultra thin cheese ______1 slice Aunt Millie’s 35 calories Whole Grain bread ______onion ______Directions 1. Sauté peppers, scallions, & mushrooms in your favorite oil. 2. Add in egg whites/substitute. 3. Serve with approved FC bread.

Egg McMuffin (___ + ____) Ingredients 1 whole egg ______1 Thomas Light English Muffin ______1 Canadian Bacon ______1 slice ultra thin cheese ______Directions 1. Cook egg and Canadian bacon. 2. Toast muffin and add cheese. 3. Place egg and bacon on muffin with cheese.

Cereal and Milk (AA) Ingredients

1 to 1 1/2 cups Special K Protein Cereal + 1 cup Lean Protein (LP) Milk

Week 1 Menu Ideas

LUNCH/SUPPER

Chicken Wrap(s) (____ + ____) Ingredients 1 skinless cooked chicken breast cut into strips______2 Olé Extreme Wellness High Fiber tortillas ______green peppers, mushrooms & spinach ______(You don’t have to use all of these veggies!) onion (optional) ______salsa (optional) ______Directions 1. Sauté peppers, scallions, mushrooms, and spinach in your favorite oil. 2. Combine with chicken in tortilla shell. Serve with salsa.

Tilapia Filet, Veggie, and Salad (____ + ____) Ingredients 1 (4oz.) tilapia filet (women); 2-(4oz.) tilapia filets (men) ______Fibrous Carbohydrate veggie of your choice______small side salad ______blackening seasoning______1 slice ultra thin cheese______Directions 1. Sprinkle filet(s) with blackening seasoning and cook in olive oil until meat flakes. 2. Serve with a (FC) like cauliflower topped with a slice of ultra thin cheese.

Turkey Sandwich (___ + ____) Ingredients 4-6 slices of fat free turkey breast______2 slices Aunt Millie’s 35 calories Whole Grain bread ______lettuce and dill pickle slices ______tomato ______fat free or low fat mayonnaise, mustard, etc. to taste ______Directions 1. Combine ingredients on approved FC bread.

Grilled Chicken Salad (___ + ____) Ingredients 1 99% fat free grilled chicken breast ______½ bag of a 12 oz. salad mix ______Olive Garden Light Salad Dressing ______

Week 2 Shopping List

Lean Proteins (LP)

Egg substitutes or egg whites Kroger Carbmaster Milk or Fair Life Fat Tuna (in water) Free Milk 99% Fat Free Chicken Breasts Fatty Proteins

Whole Eggs Fibrous Carbs (FC)

Green Peppers Carbquick Baking Mix Lettuce Fiber Gourmet Fettuccini Pasta Mushrooms Fiber Gourmet Thinables 2 Bags of Salad Fibrous Carb Breads/Muffins/Tortillas (FC)

(See last week’s menu or website for more ideas.) Natural Carbs (NC)

Sugar Free Pudding Grits Quaker Weight Control Oatmeal (FC/NC) Pop Chips Oils & Fats

MCT Oil Condiments (C)

Go sparingly with enough just for taste Pepper 0 Calorie Cooking Spray (any flavor) PB2 Powdered Peanut Butter Baking Powder Salt Basil Tomato Bolthouse 35 - 45 calorie dressings or Thyme Walden Farms 0 Calorie Dressings Stevia or Splenda Garlic Powder Walden Farms Syrup or Mrs. Butterworth’s Onion Sugar Free Syrup Onion Powder Frozen Meals (optional)

Jimmy Dean D’Lights Turkey Breakfast Bowl + Approved FC Bread Healthy Choice Cafe Steamers Grilled Chicken and Broccoli Alfredo + Small Side Salad

Pick snacks, extras and freebies from the main list.

Week 2 Menu Ideas

NOTE: A meat with fibrous carb vegetables is fine or all recipes from Week One are okay to eat this week. These recipes are provided to give you more variety.

BREAKFAST

Eggs and Oatmeal (____+____+_____) Ingredients 1 cup egg substitutes/whites ______NOTE: LP + FP = FP 1 pkg. Quaker Weight Controlled Oatmeal (FC/NC) veggies: green pepper, mushrooms, etc. ______onion, sparingly (optional) ______1 slice Aunt Mille’s 35 calorie bread toasted (optional) ______Directions 1. Sautee veggies and onion in MCT Oil. 2. Add egg whites/substitute. 3. Prepare the Quaker Weight Controlled Oatmeal according to package directions. 4. May enjoy with a piece of approved FC toast (optional).

Eggs and Grits (____+____+_____) Ingredients 1/2 cup egg substitutes/whites ______1 pkg. grits (100 calorie pack) ______1 slice Aunt Millie’s 35 calories Whole Grain bread______veggies (your choice) ______Directions 1. Cook grits according to instructions. 2. Sauté and add veggies to egg beaters. 3. Serve with FC Bread.

Tuna Wrap (____+____+_____) Ingredients 1 can (4.5 oz.) tuna packed in water______1-2 Olé Extreme Wellness High Fiber tortilla ______lettuce ______and tomato slices ______10-13 Pop Chips or 10-13 Beanitos tortilla chips ______Directions 1. Place tortilla on plate and top with lettuce. 2. Place tuna on top of lettuce and top with tomatoes. 3. Wrap tightly and enjoy. Enjoy with Pop Chips or Beanitos.

Week 2 Menu Ideas

BREAKFAST

Carbquick Peanut Butter Pancakes (____+____) Ingredients 1/3 cup Carbquick baking mix FC 1/4 cup LP milk (unsweetened) ______Note: 1 egg ______LP + FP = FP 2 TBSP. PB2 powder peanut butter C 1/4 tsp. baking powder ______1 tsp. Stevia (or Splenda) ______1 tsp. MCT oil C Walden Farms Syrup or Mrs. Butterworth’s Sugar Free Syrup ______Directions Carbquick is a FC baking 1. Heat griddle on medium heat until drop of water sizzles. mix. You can coat your 2. Spray with 0 calorie cooking spray. fish and chicken with this 3. Dip out batter in 1/4 cup amounts. mix and fry it in MCT oil! 4. Flip pancakes when bubbles appear on surface.

LUNCH/SUPPER

Anytime Carbquick Muffins (____+____) Ingredients 2 eggs ______1/3 cup of Carbquick ______1/2 cup Kroger Carbmaster or Fair Life Fat Free Milk______mixture of whatever meat fillings you choose (make sure meat is already cooked) ______0 Calorie Cooking Spray ______Directions 1. Preheat oven to 375 degrees Fahrenheit. 2. Spray muffin pan with Zero Calorie Cooking Spray. 3. Mix Carbquick, Carbmaster Milk, and eggs in a bowl. 4. Put 2 tablespoons of Carbquick, Carbmaster, and egg mixture into each muffin. 5. Place 1/4 cup of meat mixture into each muffin. 6. Top with another 2 tablespoons of Carbquick, Carbmaster, and egg mixture. 7. Bake at 375 degrees Fahrenheit for 25-30 minutes.

Week 2 Menu Ideas

LUNCH/SUPPER

Grilled Chicken Salad with Dessert (____+____+_____) Ingredients 1 (6oz) chicken breast, cut into cubes ______1 1/2 cup salad mix ______1 sugar free pudding cup (optional) (NC) Bolthouse 35-45 calorie dressings or Walden Farms 0 Calorie Dressings ______Directions 1. Place chicken on salad mix. 2. Top with an approved salad dressing. 3. Eat with a sugar free pudding (NC).

Fried Chicken and Gravy (____+____) Ingredients 1 chicken breast ______1/2 cup egg whites ______2/3 cup Carbquick ______1 tsp. garlic powder ______1 tsp. onion powder ______1 tsp. basil ______1/4 tsp. pepper ______1/4 tsp. salt ______1/4 tsp. thyme ______1 TBSP. MCT oil C Directions 1. Mix spices into Carbquick. 2. Dip chicken breast in egg whites and coat lightly with Carbquick mixture. 3. Heat MCT oil until a drop of water sizzles, then add coated chicken breast. 4. Fry until done and remove chicken breast. 5. Sauce: add Carbquick mixture to oil and add Kroger Carbmaster Milk (unsweetened) and wisk until you get desired thickness of gravy. 6. Serve gravy over chicken.

Week 3 Shopping List

Lean Proteins (LP)

99% Fat free chicken breasts Fat free cream cheese Egg substitutes or egg whites Kroger Carbmaster milk or Fair Life fat free Imitation crab meat milk

Fatty Proteins

Whole Eggs Kroger Turkey Meatballs

Fibrous Carbs (FC)

Fiber Gourmet Fettuccini Pasta Lettuce Butternut Squash Mushrooms Green Peppers 1 Bag of Salad

Fibrous Carb Breads/Muffins/Tortillas (FC) Pick snacks, extras and

(See last week’s menu or website for more ideas) freebies from the main list.

Natural Carbs (NC)

Potatoes Pop Chips

Complete Foods

Black Beans Peanut Butter Chili Beans

Oils

MCT Oil Olive Oil Condiments (C)

Basil Onion Carrots Onion Powder Cheddar Cheese (Fat Free Shredded) Oregano Garlic Cloves Salsa Garlic Powder Sour Cream (Fat Free) Hunt’s Garlic and Herb Tomato Sauce Tomato Mozzarella Cheese (Fat Free Shredded) Ultra Thin Cheese (Any Brand)

Week 3 Menu Ideas

NOTE: All recipes from the previous weeks are alright to eat this week. These recipes are provided to give you more variety.

BREAKFAST Breakfast Skillet (____+____+_____) Ingredients 1 cup egg substitutes/whites ______1 small potato ______veggies: green pepper, mushrooms, etc. ______onion, sparingly (optional) ______1 slice Aunt Millie’s 35 calorie Whole Grain bread (optional) ______1 slice ultra thin cheese ______Directions 1. Sautee veggies and onion in MCT Oil. 2. Add egg whites/substitute. 3. May enjoy with a piece of approved toast (optional).

Hardboiled Eggs & Toast(____+____) Ingredients 2 hardboiled eggs ______1 Healthy Life 80 calorie Muffin ______1 cup approved milk (optional) ______

Peanut Butter and Muffin (____+____) Ingredients 2 TBSP. peanut butter______1 Thomas Light English muffin ______

Muffin & Milk (AA) Ingredients LP+MR is NOT always a safe 1 Mighty Muffin MR (Online Store) combination. It must meet 1 cup Kroger Carbmaster or Fair Life Fat Free Milk LP the AA formula. Bagel, Cream Cheese and Jelly (____) Ingredients 1 P28 bagel (Online Store)______Top with sugar free jelly mixed with fat free cream cheese______.

Week 3 Menu Ideas

LUNCH/SUPPER Bean Burrito (____+____) Ingredients 1/4 cup black beans______1/4 cup chili beans______2 TBSP. fat free sour cream ______lettuce ______tomato ______salsa ______1/4 cup fat free cheddar cheese ______1-2 LaTortilla Factory Carb Balance tortillas FC (Only use 2 if approved FC tortilla is 50 calories or less.) Directions 1. Mix beans together using a hand mixer. 2. Add cheese and heat mixture in microwave. 3. Place mixture in tortilla. Garnish with lettuce, tomato, sour cream, and salsa.

Chicken Squash (____+____) Ingredients 1 (6 oz) 99% fat free chicken breast, cubed ______2 TBSP. MCT oil C 1/4 C onions, chopped ______1/4 cup medium carrots, sliced ______salt & pepper ______1/2 butternut squash, cubed ______1/4 garlic clove or 1/4 tsp. garlic powder ______Directions 1. Sauté onions in oil on medium heat until soft; stir occasionally. Add carrots, garlic, salt and pepper and cook until brown. 2. Add squash and chicken. Turn heat on low and simmer with lid on pan. Stir occasionally. 3. Serve with a fibrous carb of your choice or a small side salad with approved dressing (no croutons!).

Butternut Squash Fries Directions 1. Preheat oven to 450. Coat a baking sheet with cooking spray. 2. Arrange squash fries on prepared baking sheet and sprinkle with salt and chili powder; liberally coat with cooking spray. 3. Roast, turning once, until desired crispness, about 14 to 18 minutes.

Week 3 Menu Ideas

LUNCH/SUPPER Seafood Burritos (____+____) Ingredients 1 cup imitation crab meat ______2 TBSP. fat free sour cream ______lettuce ______2 Ole Extreme Wellness High Fiber Tortillas salsa ______1/4 cup fat free shredded mozzarella ______green pepper, mushrooms and lettuce ______onions (optional) ______Directions 1. Sauté green pepper, scallions, and mushrooms in MCT oil. 2. Place mixture in tortillas and sprinkle with cheese. Serve with lettuce.

Spaghetti and Meatballs (____+____) Ingredients 6-8 Kroger turkey meatballs (FP) 1 cup Fiber Gourmet Spaghetti (Cooked) ______Hunt’s Garlic and Herb Tomato Sauce ______green pepper and mushrooms (to taste) ______oregano, basil, onion and onion powder (to taste) ______bag of salad mix ______(or make your own salad with FC’s) Directions 1. Mix sauce and spices to taste for your spaghetti sauce. 2. Cook meatballs and pasta. Combine ingredients. 3. May enjoy with a small side salad and approved dressing.

Week 4 Shopping List

Lean Proteins (LP)

Tuna (6 oz can, in water) ChocoRite Chocolate Protein Powder Cod (or any white fish) (LP/FC) Low Fat Cottage Cheese Kroger Carbmaster Chocolate Milk 99% Fat Free Chicken Breast Egg Whites/Substitute Fatty Proteins

Whole Eggs Steak (any kind except Ribeye)

Fibrous Carbs (FC)

Asparagus Mushrooms Bag Salad Green Peppers Celery La Choy Stir Fry Vegetables Fibrous Carb Breads/Muffins/Tortillas (FC)

(See last week’s menu or website for more ideas.) Natural Carbs (NC)

Pineapple (fresh) Pop Chips or Beanitos Potatoes Banana or Berries Brown Rice (optional) Complete Foods (CF) Pick snacks, extras and P28 Bagel freebies from the main list. Oils

MCT Oil Condiments (C)

Cinnamon Kikkoman Teriyaki and Marinade Stevia Mayonnaise (Low Fat or Fat Free) Cheddar Cheese (Fat Free Shredded) Onion Salsa Pepper “I Can’t Believe It’s Not Butter” Light Spread Approved Salad Dressing Salt

Week 4 Menu Ideas

NOTE: All recipes from the previous weeks are alright to eat this week. These recipes are provided to give you more variety. BREAKFAST

Chocolate Smoothie (___+___) Ingredients 2 scoops ChocoRite protein powder (Chocolate Supreme or Chocolate Fudge) LP/FC 6-8 oz Kroger Carbmaster chocolate milk ______1/2 cup ice Directions 1. Blend in high speed mixer for a great, creamy breakfast.

Veggie Omelet and Fruit (___+___+ ____) Ingredients ¾ to 1 cup egg substitutes/egg whites ______green peppers and mushrooms ______onion (optional) ______½ banana ______or 1 cup of any berry ______1 slice Aunt Millie’s 35 calorie Whole Grain ______Directions 1. Sautee veggies in MCT oil and add egg beaters/whites and cook until done.

Cottage Cheese, Pineapple, and Toast (___+___+ ____) Ingredients 1 to 1 1/2 cups low fat cottage cheese ______1/2 cup fresh pineapple (No pineapple canned in syrups!) ______1 slice Aunt Millie’s 35 calorie Whole Grain bread (toasted)______Directions 1. Mix pineapple and cottage cheese and enjoy with toast topped with an approved condiment.

Cinnamon Bagel (___) Ingredients 1 P28 bagel ______cinnamon ______Stevia ______1 TBSP. “I Can’t Believe It’s Not Butter” Light Spread ______Directions 1. Toast bagel and top with butter and cinnamon/Stevia mixture.

Week 4 Menu Ideas

Breakfast Burrito (___+___) Ingredients 2 whole eggs, scrambled ______green peppers ______onion (sparingly) ______1/4 cup fat free shredded cheddar cheese ______1 or 2 Ole Extreme Wellness High Fiber Tortillas (Only use 2 if they are 50 calories or less.) ___ salsa ______Directions 1. Sautee veggies in MCT oil. 2. Add eggs . 3. Combine in tortilla(s) and top with salsa.

LUNCH/SUPPER

Steak, Asparagus, and Salad (____+____) Ingredients steak (any kind except ribeye) ______(Women: 4-6 oz; Men: 6-8 oz) ______asparagus (or any FC veggie): whole hand or 1/2 hand ______small side salad (if using only 1/2 of FC veggie) ______approved dressings for salad (Review your condiment rule this week!) ______

Tuna Salad Sandwich and Chips (____+____+_____) Ingredients 1 small can tuna (packed in water) ______1 celery stalk, chopped ______1 onion (sparingly) ______1/4 cup low fat mayonnaise ______1/8 tsp. pepper ______1/8 tsp. salt ______2 slices FC bread ______10-13 or (1 oz bag) of Pop Chips or Beanitos ______Directions 1. Combine tuna, celery, mayonnaise, salt and pepper and place on approved FC bread. 2. Enjoy with Pop Chips or Beanitos.

Week 4 Menu Ideas

LUNCH/SUPPER

Fish and Chips (____+____+____) Ingredients 1 cod or white fish of your choice ______(Women: 4-6 oz; Men: 6-8 oz) 2 TBSP. MCT oil C 1 small potato (sliced into ultra-thin chips) ______small side salad ______Directions 1. Slice potato into ultra-thin strips and fry in MCT oil to desired crispiness. 2. Fry (or bake fish) and season to taste. 3. Enjoy with side salad or FC veggie of your choice.

Chicken Stir Fry (____+____+____) Ingredients chicken breast, sliced into strips ______(Women: 4-6 oz; Men: 6-8 oz) La Choy stir fry veggies and/or add your own FC veggies ______Kikkoman Teriyaki and Marinade (Make sure it meets the condiment rule!) ______1/2 C cooked brown rice (optional) ______MCT oil ______Directions 1. Cook chicken in MCT oil until done. 2. Cook rice according to directions. 3. Add FC veggies or LaChoy stir fry veggies and brown rice. 4. Sautee in Kikkoman Teriyaki and Marinade.

Week 1 Review Quiz

99% Fat Free Ground Chicken Breast: ____ Fat Free Mayo____ Onion____ Cauliflower____ or ______Lean Ham____ Brussels Sprouts____ or ______Egg Whites/Substitute____ Cabbage____ or ______2 Sugar Free Popsicles____ Carrots____ Flounder____ Catfish____ 96/4-92/8% Ground Beef____ 5 Healthwise Biscotti___ Halibut____ 99% Fat Free Ground Turkey ____ Mahi-mahi____ Whole Eggs____ Pork ____ Sargento’s Ultra Thin Cheese____ Orange Roughy____ Asparagus____ or ______Snapper____ Celery____ or ______Broccoli____ or Freebie (F) Salsa____ Tilapia____ Lettuce (all kinds) ____ or ______All Steaks (except Ribeye) ____ Aunt Millie’s 35 Cal. Whole Grain ____ Shellfish____ Mushrooms (all kinds) ____ or ______Bell Peppers____ or ______Peppers (all kinds) ____ or ______Cucumber____ or ______Ole Extreme Wellness High Fiber____ Sugar Snap Peas (in pod) ____ or ______Flat Out Light Flatbread____ Squash (all kinds) ____ or ______Taco Seasoning____ Tuna (in water) ____ Fiber Gourmet Pasta ____ 93/7% Ground Turkey/Chicken____ Canadian Bacon____ *Available in the online store.

Fibrous Carb (FC) veggies LP = Lean Protein can also be a Freebie. FP=Fatty Protein FC=Fibrous Carb NC = Natural Carb CF = Complete Food MR = Meal Replacement C=Condiment E=Extra S=Snack F= Freebie

Week 2 Review Quiz

Chicken Breast w/rib meat_____ Grits ____ Non-Fat Plain Greek Yogurt ______Fat Free Cream Cheese____ Onion____ Cauliflower____ or ______Corn____ Brussels Sprouts____ or ______Egg Substitute ____ Cabbage____ or ______Quinoa ____ Carrots____ Flounder____ Scallops ____ 92/8% Ground Beef____ 99% Fat Free Ground Turkey ____ Mahi-mahi____ Hard Boiled Eggs____ Pork Loin ____ Fat Free Cheese____ Apple____ Whole Wheat Pasta ____ Low Fat Cottage Cheese _____ Celery____ or ______Wine ____ Dill Pickles ____ or ______Broccoli____ or ______Romaine Lettuce ____ or ______Tilapia____ Oatmeal____ Sirloin Steak ____ Mushrooms (all kinds) ____ or ______Shrimp____ Oranges ____ Trout____ Peppers (all kinds) ____ or ______Bell Peppers____ or ______Great Northern Beans____ Cucumber____ or ______Grapefruit ____ Green Peas ____ Sugar Free Gum____ Squash (all kinds) ____ or ______Crab Legs ____ Mustard ____ Bolthouse 35-45 calorie dressing ____ Lima Beans ____ LP = Lean Protein FP=Fatty Protein FC=Fibrous Carb NC = Natural Carb C=Condiment E=Extra S=Snack F= Freebie

100

Week 3 Review Quiz

P28 Bagel ____ 1 ChocoRIte Patty ____ Corn____ or Condiment (C) Hard Boiled Eggs____ Egg Substitute ____ Fat Free Cheese____ Quinoa ____ or ______Whole Wheat Pasta ____ Edamame ____ or ______Celery____ or ______Flounder____ Dill Pickles ____ or ______92/8% Ground Beef____ Ice Burge Lettuce ____ or ______Fat Free Chicken Broth ____ Oatmeal____ Pork Loin ____ Kidney Beans ____ Apple____ or ______Peanut Butter ____ Wine ____ Oranges ____ or ______Broccoli____ or ______Hummus ____ or ______Tilapia____ Great Northern Beans____ or ______Sirloin Steak ____ Grapefruit ____ or ______Shrimp____ Fiber Gourmet Pasta ____ Black Beans____ Almond Nut Butter ____ Bell Peppers____ or ______4 light string cheese_____ Oh Yeah Bars ____ Walden Farms calorie free dressings ____ Green Peas ____ or ______Crab Legs ____ 1/2 Peanut Butter Jelly Sandwich ____ Nuts ____ Lentils ____ or ______A-1 Steak Sauce ____ Grits ____ Lima Beans ____ or ______Seeds ____ or ______Cauliflower____ or ______Brussel Sprouts____ or ______Red Beans ______or ______Carrots____ Brown Rice ______or ______Power Crunch Bar____ Pumpkin Seeds ______or ______Scallops ____ LP = Lean Protein Natural Carbs (NC) and Complete FP=Fatty Protein Foods (CF) can also be a condiment. FC=Fibrous Carb One TBSP/serving NC = Natural Carb CF = Complete Food MR = Meal Replacement C=Condiment E=Extra S=Snack F= Freebie

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Glossary

Amino Acid: Amino acids are critical to life, and have many functions in metabolism. One particularly important function is to serve as the building blocks of proteins. Eight standard amino acids are called "essential" for humans because they cannot be created from other compounds by the human body, and so must be taken in as food. ` Achieve Approved: A meal which meets the formulas. There are some foods which fall slightly short of the formulas but are still approved due to the quality of the nutiritonal content.

Artificial Sweeteners: Synthetic sugar substitutes which may be derived from naturally occurring substances, including herbs or sugar itself. They are known as intense sweeteners because they are many times sweeter than regular sugar. We recommend you use artifical sweeteners sparingly.

Aspartame: An artificial sweetener which is two hundred times sweeter than table sugar. It consitsts of two amino acids, which under strongly acidic or alkaline conditions, may generate methanol. It is used as a sugar substitute in some foods and beverages. It is marketed under the name Equal and is in the blue sugar packets.

Blood Sugar Level: Our goal is to keep blood sugar level below 120.

Calorie: The amount of energy needed to heat 1g of water 1 degree Celsius. In simple terms, a calorie is energy.

Carbohydrates: Any food that is high in the complex carbohydrate starch (such as cereals, bread, and pasta) or simple carbohydrates, such as sugar (found in candy, jams, and desserts).

Catabolic: A food which burns more calories than it contains.

Cholesterol: Cholesterol is required to build and maintain membranes. In the liver, cholesterol is converted to bile, which is then stored in the gallbladder. Bile contains bile salts, which solubilize fats in the digestive tract and aid in the intestinal absorption of fat molecules as well as the fat-soluble vitamins.

Complete Foods/Meal Replacements: A 200-400 calorie food which contains a 1:1 ratio of Impact Carbohydrates and Protein.

Junk Day: A day when the Knockout Punch is not followed.

Complex Carbohydrates: Complex carbohydrates are chains of three or more single sugar molecules linked together. Foods with large amounts of complex carbohydrates include legumes, starchy vegetables like potatoes, corn, and rice. Other complex carbohydrate vegetables such as green beans, broccoli, and spinach contain less starch, but they have more fiber.

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Glossary

Condiment: A sauce or seasoning added to food to impart a particular flavor. They may also be dry, such as a mixture of herbs and seasonings. Some condiments are used during cooking to add flavor or texture to the food; barbecue sauce, teriyaki sauce, soy sauce, and marmite are examples. Condiments must meet the condiment rule: “Few, 4, 2”

Diabetes (Type 1): Autoimmune-mediated destruction of insulin-producing β-cells in the pancreas, resulting in absolute insulin deficiency.

Diabetes (Type 2): A metabolic disorder characterized by insulin resistance resulting in high blood sugar levels. This type of diabetes can be reversed or controlled with the Achieve Weight Loss lifestyle.

Efficient Fat Burn: When the pancreas has stopped secreting insulin (the “Fat Truck”) and begun to secrete glucagon (the “Saintly Sweeper”) causing the body to begin using fat as an energy source. It usually takes two consecutive Healthy Days for the body to enter into this state.

Empty Calories: Having the same energy content as any other calorie but lacking many accompanying nutrients such as vitamins, dietary minerals, antioxidants, amino acids, dietary fiber, and/or protein.

Exercise: Any intentional activity you do on purpose for thirty minutes.

Extras: Portion controled foods which do not have enough calories to be a snack, but meet other nutritional qualities. Extras may be eaten anytime to satisfy cravings. Limit to one Extra per day.

Fat: As the most concentrated source of calories (nine calories per gram of fat compared with four calories per gram for protein and carbohydrates), it helps supply energy. Fat provides linoleic acid, an essential fatty acid for growth, healthy skin, and metabolism. It also helps absorb fat-soluble vitamins (A, D, E, and K). Fat adds flavor and is satisfying, making us feel fuller, keeping hunger at bay.

Fatty Protein: A protein consisting of 21-50% fat from calories. Athough some steaks consist of more than 50% calories from fat, they are approved because they have a higher Thermic Effect of Food due to the additional energy needed to break down the meat (i.e., chewing and digestion).

Fiber: Fiber is that part of plant food that is indigestible by humans. Fiber lowers the impact of sugars and starches on blood glucose. A high fiber diet is associated with lower risk for heart disease, Type 2 diabetes, and diverticular disease. Fiber doesn’t raise blood glucose so low carb diets don’t “count” fiber. Generally, recommendations for adults are between 25 and 40 grams per day.

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Glossary

Fibrous Carbs: There are two types of fiber: soluable and insoluable. Fibrous carbs are high in insoluable fiber, which is the indigestible portion of plant material. This means that much of the food passes straight through the gut and is not absorbed, thus they are great 'colon cleansers' and are essential for keeping the digestive process running clean and healthily! Even better, fibrous carbohydrates are very low in calories and it is virtually impossible to overeat on green vegetables.

Fructose: Although it's a type of sugar, fructose is not absorbed well in the digestive system and does not trigger insulin release. However, when fructose is eaten in combination with glucose the absorption of fructose increases.

Glucose: A simple carbohydrate. The type of sugar our bodies and brains use for fuel every day. Glucose triggers the Fat Truck.

Glycemic index: The Glycemic Index (GI) is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI. The concept was developed by Dr. David J. Jenkins and colleagues in 1980–1981 at the University of Toronto in their research to find out which foods were best for people with diabetes.

Glycemic Load: The glycemic load (GL) is a ranking system for carbohydrate content in food portions based on their glycemic index (GI) and the portion size. The usefulness of glycemic load is based on the idea that a high glycemic index food consumed in small quantities would give the same effect as larger quantities of a low glycemic index food on blood sugar.

Glucagon (Saintly Sweeper): A hormone secreted by the pancreas, raises blood glucose levels. Its effect is opposite that of insulin, which lowers blood glucose levels. The pancreas releases glucagon when blood sugar (glucose) levels fall too low. Glucagon causes the liver to convert stored glycogen into glucose, which is released into the bloodstream thus causing the body to begin using fat as an energy source.

High Fructose Corn Syrup: High fructose corn syrup and white sugar are about the same nutritionally speaking. Most soft drinks are sweetened with high fructose corn syrup. Too much sugar or high fructose corn syrup will also have a negative effect on the body by increasing the levels of blood lipids like triglycerides. High fructose corn syrup is produced from corn starch and it's usually composed of 55% fructose and 45% glucose. High fructose corn syrup contains slightly more fructose than sucrose, but really, those percentages are pretty close. Excessive use of either high fructose corn syrup or white sugar results in gaining extra fat quickly. In fact, research suggests fat storage begins within a few hours.

Healthy Day: A day when the Knockout Punch is followed correctly.

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Glossary

Hypoglycemia: Low glucose. Sufficient lack of glucose and scarcity of these sources of glucose can dramatically make itself manifest in the impaired functioning of the central nervous system: dizziness, speech problems, and even loss of consciousness.

Impact Carbs: Those carbohydrates which will impact blood sugar (e.g., starches, simple carbs).

Insulin (Fat Truck): A hormone central to regulating carbohydrate and fat metabolism in the body. Insulin causes cells in the liver, muscle, and fat tissue to take up glucose from the blood, storing it as glycogen in the liver and muscle. Insulin stops the use of fat as an energy source by inhibiting the release of glucagon.

Insoluble Fiber: Insoluble fiber is what we usually think of when we think “fiber” or “roughage.” Wheat bran and most vegetables are examples of sources of insoluble fiber. It is tough, and doesn’t easily break down. Insoluble fiber tends to increase the “speed of transit” through our digestive systems, and increases regularity of bowel movements.

Ketosis: Ketosis merely means that our bodies are using fat for energy. Ketones (also called ketone bodies) are molecules generated during fat metabolism. When people eat less carbohydrates, their bodies turn to fat for energy so it makes sense that more ketones are generated. There is one type of ketone molecule, called acetone, that cannot be used and is excreted as waste, mostly in the urine and breath.

Ketoacidosis: Can develop in those with type 1 diabetes. The body usually avoids this state by producing insulin, but people with type 1 diabetes are unable to produce insulin.

Kidneys: They serve the body as a natural filter of the blood, and remove wastes which are diverted to the urinary bladder. In producing urine, the kidneys excrete wastes such as urea and ammonium. The kidneys are also responsible for the reabsorption of water, glucose, and amino acids.

Lean Protein: A protein consisting of 0-20% calories from fat.

Lipids: Blood lipids are mainly fatty acids and cholesterol.

Liver: It has a wide range of functions, including detoxification, protein synthesis, and production of biochemicals necessary for digestion. This organ plays a major role in metabolism and has a number of functions in the body, including glycogen storage, decomposition of red blood cells, plasma protein synthesis, hormone production, and detoxification.

Macronutrients: Fat, Carbohydrates, and Protein.

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Glossary

MCT Oil: Medium Chain Tryglicerides. Some studies have shown that MCTs can help in the process of excess calorie burning, and thus weight loss. MCTs are also seen as promoting fat oxidation and reduced food intake. Medium-chain triglycerides are generally considered a good biologically inert source of energy that the human body finds relatively easy to metabolize.

Metabolism: The set of chemical reactions that happen in living organisms to sustain life.

Moinker: An Achieve Weight Loss term to designate any food product of a cow or pig. These foods are deemed too high in cholesterol and do not qualify as a lean protein.

Monounsaturated Fats: Liquid at room temperature but begin to solidify at cold temperatures. This type of fat is preferable to other types of fat and can be found in olives, olive oil, nuts, peanut oil, canola oil, and avocados. Some studies have shown that these kinds of fats can actually lower LDL (bad) cholesterol and maintain HDL (good) cholesterol.

Natural Carbs: Will cause the blood sugar to slowly rise. These tend to be roots, fruits, and starchy vegetables.

Net Carbs: The carbohydrates which will affect your blood sugar. In the Achieve Weight Loss program we refer to these as Impact Carbs.

Omega 3 Fatty Acids: Omega-3 fatty acids are polyunsaturated fats found naturally in oily fish, nuts, seeds, and leafy green vegetables. Omega-3 fatty acids are thought to protect against heart disease, inflammation, certain types of cancer, diabetes, Alzheimer’s disease, and macular degeneration (a leading cause of vision loss). Omega-3 fatty acids are often classed as "essential fatty acids," meaning that they are necessary for our health and that our bodies are unable to produce them.

Pancreas: It is both an endocrine gland producing several important hormones, including insulin, glucagon, and somatostatin, as well as a digestive organ, secreting pancreatic juice containing digestive enzymes that assist the absorption of nutrients and the digestion in the small intestine. These enzymes help to further break down the carbohydrates, proteins, and fats.

Portions: Two hands from the tip of fingers to the wrist and about the thickness (proteins) of the thickest part of the hand. They are approximately the size of a normal stomach. Protein portions are: 4-6 oz women; 6-8 oz men. Fibrous Carbohydrate portions are: 1 ½ -2 cups per meal. Natural Carbohydrate portions are ½ cup (cooked/uncooked) or the size of your palm.

Polyunsaturated fats: Fats which are liquid at room temperature. These are found in safflower, sesame, corn, cottonseed, and soybean oils. This type of fat has also been shown to reduce levels of LDL cholesterol, but too much can also lower your HDL cholesterol.

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Glossary

Protein: Proteins are made up of smaller units, known as amino acids. The body is unable to store protein and thus needs it everyday. If you do not eat sufficient protein containing food, your body has to find it elsewhere and will look to your muscle for answers. Proteins play vital roles within the body: building, repairing, and providing the structural building blocks of virtually every cell in your body. They are the basic structural material of all cells. Your muscles, organs, and many of your hormones are made up of protein. Protein is used in the manufacture of hemoglobin (the substance in red blood cells that carries oxygen to your body). It is needed for the manufacture of antibodies that fight infection and disease. It is also central to your body's blood clotting ability (i.e. stops you from bleeding). The Achieve Weight Loss lifestyle is higher in protein, but is not a high protein lifestyle.

Refined Carbs: Refined carbohydrates are foods where machinery has been used to remove the high fiber parts (the bran and the germ) from the grain. These immediately convert to sugar when consumed.

Saccharine: An artificial sweetener which is four hundred times sweeter than sugar. In 1977 it was determined to cause bladder cancer in mice; however in 2000 new research concluded that humans reacted differently than rats and were not at risk of cancer at typical intake levels. We recommend you use artificial sweeteners sparingly. It is commonly marketed as Sweet’N Low and is in the pink packets.

Saturated Fat: Solid at room temparature. Like all fats, saturated fats are a source of fuel for the body. Some saturated fats tend to raise both LDL and HDL cholesterol.

Simple Carbohydrates: Simple carbohydrates are dietary components made up of one or two sugar molecules. Simple carbohydrates are easy to digest. When you eat simple sugars, your body breaks them apart and they are absorbed into your blood stream through the small intestine. Any sugar your body doesn't use for fuel is converted to fat and stored in adipose tissue.

Snack: 100-200 calories with a protein to impact carbohydrate ratio where the amount of protein is equal to are greater than 30% of impact carbohydrate. Two snacks cannot equal a meal!

Sugar Substitutes: Any sweetener that you use instead of regular table sugar (sucrose). Sugar substitutes include: artificial sweeteners, sugar alcohols, novel sweeteners, and natural sweeteners.

Solubility: The ability of fiber to disperse in water.

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Glossary

Soluble Fiber: This type of soluble fiber actually slows digestion down. Because of this, it has a tendency to stabilize blood glucose, and permit better absorption of nutrients. It tends to reduce blood cholesterol. It also increases satiety, so people aren’t inclined to eat as much. Sources of soluble fiber include flax, beans, peas, oatmeal, berries, apples, and some nuts and seeds.

Sucrose: Sucrose (table sugar) is comprised of glucose and fructose molecules. It is a product of sugar cane or sugar beets. Sucrose triggers the Fat Truck. It is commonly in white packets or brown packets if it’s raw.

Sucralose: An artificial sweetener derived from sugar which is up to six hundred times sweeter than table sugar. It is heat stable and is used in many baking products. We recommend you use artificial sweeteners sparingly. It is commonly marketed as Splenda and is in the yellow packets.

Stevia: A “Novel” sweetner which is up to one-hundred-fifty times the sweetness of sugar. It has a neglible effect on blood sugar. It is commonly marketed in the green packets. We recommend Stevia over artificial sweeteners.

Sugar Alcohol: A sugar alcohol is a hydrogenated form of carbohydrate. In commercial foodstuffs sugar alcohols are commonly used in place of table sugar (sucrose), often in combination with high intensity artificial sweeteners to counter the low sweetness. Sugar alcohols generally end in “itol.” Some common sugar alcohols are: Maltitol, Xylitol, Eyrithritol, and Sorbitol. Many products recommended by Achieve contain sugar alcohols because they provide the sweetness without causing a blood sugar spike.

Thermic Effect (TEF): The increment in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use.

Transfats: Transfats are used to extend the shelf life of processed foods, typically cookies, cakes, fries, and donuts. Any item that contains “hydrogenated oil” or “partially hydrogenated oil” likely contains transfats. Hydrogenation is the chemical process that changes liquid oils into solid fats. They can raise total and LDL (bad) cholesterol levels while also lowering HDL (good) cholesterol levels.

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Continuing the Journey

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Advisory Team

Everything you have read has been reviewed and approved by our advisory team. Any additions, corrections, and changes to the Achieve Weight Loss program must be reviewed and approved by the advisory team.

Pamela Lynch, M.D.

Jennifer Bigelow, M.D.

Linda Kasper, Ed.D

Kristin Gaby, PharmD, BCACP

Jim Wright, D. Min

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Communication

Website: www.loseatachieve.com.com

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Email: [email protected]

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Endnotes

i “Losing Weight: What is Healthy Weight Loss?” (2015, May 15) Retrieved from http://bit.ly/2qnw6dA. ii “NIH study shows how insulin stimulates fat cells to take in glucose” (2010, September 7) Retrieved from http://bit.ly/2uewttY. iii Although they are slightly different, the terms Resting Metabolic Rate (RMR) and Basil Metabolic Rate (BMR) are often used interchangeably. The minimum number of calories needed to keep your body functioning is your metabolic rate. BMR measurements are typically taken in a highly controlled restricted environment; whereas, RMR measurements do not require such tight restrictions. BMR measurements are slightly more accurate, but RMR plays just as an important role in weight loss and weight maintenance. iv The concept of combining foods goes back to the Hay Diet in the 1920’s. The Achieve Weight Loss program differs from the Hay Diet and other food combining approaches, which are often focused on the pH content of food. Instead, our program combines foods in an attempt to leverage the Thermic Effect of Food. v “Guidance for Industry: A Food Labeling Guide (16. Appendix H: Rounding the Values According to FDA Rounding Rules)” (2013, January) Retrieved from http://bit.ly/2t0SJYe. vi “Thermic effect of medium-chain and long-chain triglycerides in man” American Journal of Clinical Nutrition Am J Clin Nutr 1986 44: 5 630-4. Internet Access; http://ajcn.nutrition.org/content/44/5/630.full.pdf. vii Hyponatremia refers to a low plasma sodium level. One reference suggests a person would have to drink as much as 20 liters of water in a short period of time to create a hyponatremia state. viii There is a lot of controversy about artificial sweeteners. We recommend you use Stevia, Monk Fruit or a sugar alcohol (e.g., Xylitol) for sweetness. If you use artificial sweeteners (e.g., Splenda, Aspartame, Saccharine, etc.), we recommend that you do so sparingly. Do not use honey, agave nectar, or sugar to sweeten your products. ix Wyatt HR, Grunwald GK, Mosca CL, Klem ML, Wing RR, Hill JO. “Long-term weight loss and breakfast in subjects in the National Weight Control Registry” (2002, Feb. 10) Retrieved from http://bit.ly/2uNAy5F. x “The Impact of Eating Frequency and Time of Intake on Nutrient Quality and Body Mass Index: The INTERMAP Study, a Population-Based Study” (2015, January 22) Retrieved from http://bit.ly/1KP70Gg. xi “Kaiser Permanente Study Finds Keeping a Food Diary Doubles Diet Weight Loss” (2008, July 8) Retrieved from http://k-p.li/2lNFoxB.

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