12 Ultimate Diet Secrets To Flat ... - Fat Loss...

12 Ultimate Diet Secrets To Get Flat & Sexy Abs www.FatLossAccelerators.com

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You must get physician’s approval before beginning this program. The information presented in this work is for education purposes only. It is not medical advice and is not intended this way or as a substitute for medical counseling. Consult your physician before beginning this program as you would with any exercise and nutrition program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. This program is designed for healthy individuals over 18 years old. The information should be used in conjunction with the guidance and care of your physician. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. You must undergo a complete physical examination by a physician if you are sedentary, if you have high blood pressure or high cholesterol, if you are overweight, have diabetes or are over 30 years old. By continuing with the program you recognize that despite all precautions on the part of Outback Fitness LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, remise, discharge, relinquish and release any claim which you may have against Outback Fitness LLC, or its affiliates, joint ventures, partners, contractors, or independent contractors as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. This is a complete and unconditional release of all liability to the greatest extent allowed by law and agree that if any portion of this Terms, Conditions, Waiver and Releases is held to be invalid, the balance, notwithstanding, shall continue in full force and effect. If your physician recommends you not to use Fat Loss Accelerators workout programs, please listen to your physician and follow this advice.



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Introduction You know that smart, effective training is only half the battle in getting flat and sexy abs. The other half comes down to what you eat. You’ve got the fat loss nutrition basics under your belt. Now you’re ready to step it up a level, go hard and get amazing results. These advanced nutrition guidelines are not only for a quick, short-term fix. Forget starvation and fad diets or taking extreme measures to lose pounds quickly. You will only rebound and regain more weight than you started with. The guidelines here about eating for long-term fat loss. Successful healthy eating and fat loss maintenance primarily comes down to your mind set and preparation. We all have ‘off’ days, so having an all-or-nothing approach will not be beneficial. If you eat an unhealthy meal or miss a workout, it’s OK. You can and will make up for it, so it doesn’t mean you’re a failure. You only fail when you quit.

12 Ultimate Diet Secrets to Get Flat and Sexy Abs

1. Eliminate all processed foods Eat a diet rich in whole, unprocessed foods. This might be harder than you think if you rely on protein bars and other so called “healthy” packaged snacks. You know processed food is not good for your health, however you may be confused what actually constitutes a processed food. If you can’t identify them – how can you possibly cut them out of your diet? DEFN: What is a processed food? Processed foods have been altered from their natural state. The methods used include canning, freezing, refrigeration, dehydration and aseptic processing. Commercially prepared food designed for ease of consumption.



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Basically anything that comes in a packet, can or bottle is processed. What is processed food doing to your body? The truth about food additives Additives bring about a desired characteristic ("enhanced" flavor, longer shelf life, texture, fewer calories, etc.) that can be seriously harmful to your health. Avoid the following:

- Artificial colors - Artificial sweeteners - BHT and BHA - Citric acid - Carrageenan - Calcium propionate - Monosodium glutamate (MSG) - Sodium benzoate - Sulfites

If you can’t pronounce the ingredients, you should definitely NOT eat it! 5 reasons why you need to avoid processed food:

1. Processed foods are often nutrient-deficient. The processing they undergo robs them of vitamins, minerals, and micronutrients.

2. They often contain added salt, sugar, and fat (including trans fats) to make them more palatable. In a population with record levels of hypertension, obesity, and diabetes--or precursors to same--we should avoid excess amounts of these ingredients.

3. The addition of sugar, salt, fat, and "flavor enhancers" actually alter your taste, so that you lose the ability to taste subtle characteristics of actual food and become addicted to and crave the altered food.

4. There may be hidden ingredients that you'd rather not ingest; not everything in a "food" has to be labeled. Some of those ingredients may come from countries that have little regulation.

5. Every dollar spent on processed food profits the food industry, giant conglomerates that care only about the bottom line and have gone to great lengths (and great expense) to get so-called regulatory agencies to see things their way, regardless of the evidence that many food industry practices are detrimental to our health and well being.



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Once you wean yourself off processed foods, you will discover they actually have off-flavors and strange chemical tastes. What are the processed foods at the store?

• Canned foods with large amounts of sodium or fat • Breads and pastas made with refined white flour • Packaged high-calorie snack foods such as chips and candy • Frozen fish sticks and frozen dinners that are high in sodium • Packaged cakes and cookies • Boxed meal mixes that are high in fat and sodium • Sugary breakfast cereals • Processed meats

2. Say NO To Sugars Choose foods with less than 10g of sugar. Each day, try to consume less than 25g of sugar. It will be tough if you have a sweet tooth like me, but get through the initial detox phase and you will feel like a new person! Sugar hides in foods under sneaky names like brown sugar, beet sugar, cane sugar, confectioner’s sugar, corn syrup, dextrose, fructose, high-fructose corn syrup, invert sugar, lactose, maltodextrin, malitol (a sugar alcohol), mannitol (a sugar alcohol) sorbitol (a sugar alcohol), sucrose, and turbinado sugar. It’s all sugar. Keep your eyes peeled. These sugars are in everything from breads and dairy to energy bars and protein shakes. Sugar is found not only in things that are sweet, but also in processed food like ketchup, spaghetti sauce, and BBQ sauce. You will have sugar cravings but you can get past this. Just remember: Sugar is what makes you fat!! 3. Strategic Macronutrient Combinations When you plan your meals, think about the types of macronutrients you combine together. Ideally, you want to keep your body in fat burning mode all day. You can do this by strategically combining macronutrients.



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Ideally, every meal should have: Protein + carbohydrates = fat burning -OR- Protein + good fats = fat burning For example, lean chicken breast with sweet potato or egg whites with avocado are great fat burning meals. The one thing you want to AVOID is combining significant quantities of carbohydrates and fats in a single meal. I call this the “deadly combo” – high levels of fat and insulin circulating in the blood at the same time = fat storage. Insulin is secreted after ingesting any substantial amount of carbohydrate and is your body’s primary “storage” hormone. Naturally, having high levels of insulin and fat in the blood at the same time (resulting from simultaneous carb and fat intake) is the exact opposite of what you want when it comes to avoiding fat storage and burning belly fat. You can eat only carbs, or only fats – but try to AVOID eating foods that combine these two macronutrients in a single meal. P + C = fat burning P + F = fat burning C + F = fat storage That’s why eating foods like ice cream, cookies, cakes, cereal and pizza is not recommended on a daily basis… Use this one sneaky trick to avoid deadly food combos and sending your body into fat storage mode. 4. Eat More Good Fat to Lose Fat Healthy fats are your friends. Fear not. Eating foods that contain healthy fats will actually help you burn more fat. While fats are high in calories, don’t worry too much. They provide essential oils to keep your body functioning at optimal levels.



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Cutting out fat from your diet to lose belly fat is old school thinking. Don’t be afraid to eat more good fats, like avocado, oily fish like wild salmon, whole eggs, raw nuts, coconut oil and extra virgin olive oil. Again, focus on getting quality sources. Of course, this doesn’t mean you can eat load up on fried junk, cheesy goodness and other fat laden cheat foods. This is not Aktins. Not only will these foods clog up your arteries and cause health issues later in life, it will slow down your progress in your training.

5. Fast At Least 12-16 Hours From Dinner To Breakfast Make sure you fast for 12-16 hours between dinner and breakfast to maximize your fat burning window. Increasing this timeframe gives your body an opportunity to rest from eating, and promotes fat burning. Feeling hungry is not a sign that you’re metabolism is going into “starvation mode” – it simply means you’re hungry! Don’t freak out. You body is adjusting and will adapt. Make sure you’re well hydrated, particularly first thing in the morning.



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Try to avoid mindless snacking and eating every 3 hours. If you feel hungry a few hours after eating a main meal, ask yourself why. Check your macronutrient breakdown. Did you eat too many simple carbs? Not enough protein? No good fats? Review your previous meal and figure out where you can improve. If you are an athlete or training for an event that requires plenty of calories for energy (eg. an endurance event), I do not advise long periods of fasting. Feed your body the fuel it needs. This will enhance your performance. One other note: you don’t need to go out and do slow cardio on an empty stomach – that’s just another fat loss myth. Save your energy and do a proper, intense workout. 6. Eat a High Quality Protein at Every Meal You already know you need muscle to keep your metabolism revved, and protein is the building blocks of lean muscle tissue. Make sure you choose high quality protein at each meal. Not only does it taste better, it enhances your body’s ability to absorb and utilize the nutrients to fuel your activities. High quality means: High quality protein = organic chicken, organic eggs, skinless turkey breast, wild fish, cold pressed protein powders (no additives) Poor quality protein = artificially sweetened protein bars/shakes, organic fish, processed meats with nitrates (ham, deli meats) Avoiding nasty additives and flavors will keep your body functioning at optimal levels and you will feel more energy. Bonus: While protein helps you build muscle, it also helps to keep you feeling fuller for longer. It’s just another great reason to get plenty of high quality protein at every meal.



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7. Keep Your Salt Intake Low Have you ever woken up after a salty Thanksgiving or Christmas dinner, looked in the mirror, and spotted a puffer fish staring back at you? Say thanks to the high salt content. Usually, your eyes and cheeks suffer the most. It’s can be scary. Avoid eating too much salt, as this will make you bloated. When you eat foods high in salt, there is an increase of sodium in your cells. To counterbalance the sodium levels, your cells will draw more water in and retain it. That’s one reason why you feel thirsty when you eat salty foods. If you find yourself “accidently” overindulging in salty foods, the best thing to do is drink plenty of water. This will help to flush the excess salt from your system and get you back to regular levels. Salt is another sneaky ingredient hiding in processed foods and restaurant meals. Don’t even think about adding table salt to your food. Need seasoning? Try garlic, chili flakes, herbs and other spices to give your meals flavor.



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8. Carb Timing There is no need to go on a ridiculous starvation “low-carb” diet to lose belly fat. You just need to be strategic about when you eat your carbs. Post workout is the optimal time to eat carbohydrate rich foods. After depleting your muscle glycogen stores during a workout, your body is looking for fuel to replenish energy stores. This means anything you eat will be absorbed more rapidly than usual, as your muscles are acting like a sponge. Therefore, it’s the perfect time to indulge in carbs. The window of opportunity for greatest nutrient absorption is greater than you think. It’s not limited to one hour, as you may have read in popular fitness magazines. Train hard and enjoy your favorite carbs post workout. 9. Drink water at least 3-4 Liters per day Wake up and drink one liter of water everyday. It’s a great habit to adopt. Often, you’re dehydrated before you even get started and this is a huge mistake. Here’s the scenario: you wake up (after not drinking water for hours), drink a caffeinated beverage, which dehydrates you even more and forget about water until lunchtime. Bad idea. Instead, try to load up on water earlier in the day, particularly if you workout in the afternoon. You see, if you train in the morning, you naturally drink more water earlier. It may sound counterintuitive, but the MORE water you drink, the LESS you retain. Your body wants to maintain balance, so it will excrete more water. On the other hand, if you drink less water you body will retain it. Thanks homeostasis. The main thing point is: drink more water. Take a big bottle everywhere you go.



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10. Skip The Dairy Dairy foods contain calcium, which is essential for building and maintaining strong bones. However, these foods also contain high amounts of saturated fats and sugar. Avoid dairy products where possible for the first 28 days of this program. Instead, replace it with unsweetened almond milk (not soy milk). If possible, get almond milk without the additives (check the labels at the store). Skim milk, while considered healthier than whole milk as it’s low in fat, is surprising very high in sugar per serve (12g sugar/200mL). This will increase your insulin levels, which is the fat storage hormone. It is very important to get your daily recommended amount of calcium. As a female, I take a calcium supplement instead and a probiotic everyday. You should check with your doctor first before taking any supplements.

11. Drink green tea at every meal There is scientific research to suggest drinking 4 cups of green tea everyday can help you accelerate fat loss. While the research findings show you need to drink a ton of green tea to accelerate fat loss, (if you want to try -I advise you to be close to the bathroom), there are still awesome health benefits to drinking it on a regular basis.



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Get into a good habit of drinking green tea at every meal. Go for the decaffeinated kind if you’re sensitive to caffeine. It’s packed with antioxidants and will help you feel full for longer, so you won’t be tempted to eat treats. 12. Cheat meal once per week Save all your cravings for one big cheat meal – not a whole day of destruction. A cheat meal is very important for your sanity, and also a calorie booster. Most people tend to take their cheat meals on the weekend, but there is no rule to this. Just make sure you limit yourself to only one per week in this 28 day program. Remember, your meal has a time limit. Set your clock for no more than one hour! Say no to the buffet. Enjoy your meal and don’t feel guilty. One other thing to note: avoid drinking excessive amounts of alcohol. While a glass or two with your cheat meal won’t hurt, but a major binge drinking/eating session will. Keep yourself under control and avoid sticky situations where you might be tempted to lose track of your alcoholic beverages.



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Top 18 Ab Approved Foods PRINT THIS OUT

• Almonds (Raw)

• Almond milk

• Avocados

• Berries – blue, black, goose, raspberries and strawberries.

• Black beans – not canned. Get dry beans and cook at home.

• Cinnamon

• Eggs – organic whole eggs. You CAN and should eat the yolks.

• Extra Virgin Olive Oil

• Grapefruit

• Flaxseeds / Flaxseed Oil

• Leafy green vegetables

• Lentils

• Nut butter – please be VERY careful. You need to watch out that you don’t go overboard with this one. One serving is one teaspoon. Nut butter is very calorie dense so make sure you keep yourself under control. Hide the jar if you must. In fact, I don’t keep jars of temptation in the house. Instead, you can get small snack packs with calorie control. Much safer option!

• Organic chicken breast

• Organic turkey breast



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• Sweet potatoes

• Walnuts (raw)

• Wild Salmon

12 Ultimate Diet Secrets To Flat ... - Fat Loss...

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