TRINITY - d3p2750kqzf48b.cloudfront.net · toned figure. Sugar is very easy to over-eat as its ’...
Transcript of TRINITY - d3p2750kqzf48b.cloudfront.net · toned figure. Sugar is very easy to over-eat as its ’...
T R I N I T Y
DIET MAKEOVER SURVIVAL GUIDE
The Diet Makeover (DM) lasts for just 2 weeks and involves removing the following “problem foods” from your diet:
What is the Diet Makeover?
Wheat
Dairy Sugar
Alcohol
Now, this might seem excessive, but it really is important if you’re serious about getting head-turning results for three key reasons:
Firstly cutting out these foods will really help curb your cravings. A lot of people find themselves hooked on sugar, bread and alcohol without even realising it - some boardering on an addiction. None of these foods will help you get the results you want so learning to manage your cravings is fundamental to your success.
REASON #1: CRAVINGS
REASON #2: FEEL AMAZING
Secondly, by not eating these foods you will be forced to eat more healthy single-ingredient foods.
These unprocessed foods are part of our natural diet - the diet our caveman ancestors used to eat thousands of years ago - and therefore they help your body function at it’s best.
This will mean you’ll be feeling better and more energised and more likely to stick to your diet and work harder in your workouts too.
The final reason is probably the most significant - cutting out these foods helps you burn more fat for a number of reasons:
REASON #3: BURN MORE FAT
Firstly, many adults are intolerant to wheat and dairy (at least to a degree) and this means that the body has a hard time digesting and processing them, which can stop your body functioning properly and put the brakes on your fat loss.
Wheat is also an issue as it’s very easy to overconsume. Anyone can easily much through a couple slices of toast with their favourite jam, peanut butter, honey or nutella on it, and that’s over 500 calories as a little “snack”, and it doesn’t fill you up for more than 30 minutes.
Dairy is also a big problem if your aim is to lose weight and tone up. Milk is quite literally designed to turn an 80lb baby calf into a gigantic 1500lb cow in just a couple of years, so unless your plan is to grow into a gigantic woman as fast as possible, dairy is going to be something you’ll want to avoid from now on.
Similarly, consuming too much sugar can ruin your chances of getting a lean and toned figure. Sugar is very easy to over-eat as it’s basically “empty calories” with very little nutrients. Sugar also spikes a hormone called insulin and when this happens fat loss stops, so limiting sugar consumption is essential if you want to shrink your waist and tone up.
Finally there’s alcohol. Like sugar, alcohol is effectively “empty calories”. That means it’s easy to consume 500-1000 calories of alcohol without even noticing. Can you imagine eating 1000 calories of potatoes in one sitting (that’s like four large jacket potatoes)? You probably couldn’t do it! But many drink 1000 calories of alcohol every week (less than 2 bottles of wine) and wonder why they gain weight! In addition to this, alcohol consumption has also been found to make people eat more junk food, have poor quality sleep and eat more the next day too.
None of these things are going to help you get that dream body so it’s best to keep them to a minimum starting now!
Bread
Foods You Should Avoid
Wheat:
Wraps Pitta
Bagels Pasta Pastries
Cake Biscuits Cereal
Noodles
Milk
Breaded foods
Pizza
Yogurt
Baked goods
Live yogurt
Greek yogurt Cheese Cream
Dairy:
Cane sugar
Maltodextrin
Custard
Palm sugar
High fructose corn syrup
Coffee with milk (Lattes, Cappuccino,
Flat white etc...)
Maltose
Corn syrup
Ice cream
Sugar:
Fructose Palm sugar Fructose syrup
Fruit juice concentrates
Sucrose Dextrose
Cake
Fruit juice
Ice cream
Biscuits
Packaged smoothies
Milkshakes
Cookies
Fizzy drinks
Packaged granola
Chinese food
Many sauces (e.g. ketchup,
BBQ)
Maple syrup
Milk chocolate Sweets
Alcohol:
Wine Beer
Cocktails
Spirits
Foods You CanEat
Carbohydrates:
White potatoes
Rice cakes
Sweet potatoes
Oats
White basmati rice
Quinoa
Proteins:
Beef
Eggs
Chicken
White fish
Turkey
Mackerel
Lentils All vegetables All fruit
Salmon Tuna Tofu
Fats:
Extra Virgin Coconut Oil
Extra Virgin Olive Oil
Avocado Oil
Quorn Whey Protein Isolate 90/97
Flaxseed Chia seeds Avocado
Drinks:
Unsweetened almond milk
Unsweetened coconut milk
Green Tea
Black Coffee Water Sparkling Water
85%+ Dark Chocolate
Nut Butters Coconut Milk
Recommended Recipes
To help you get underway with the Diet Makeover and making better food choices, we’ve provided you with a few of our favourite DM-friendly recipes to get you started:
Low-Carb Calzone Omelette
Breakfasts
Our Ultimate Double-Chocolate Proats (Protein Oats)
One-Pan Paleo Breakfast Fry-Up
American-Style Bacon & Syrup Pancakes
Smoked Mackerel Kedgeree
Main Meals
Quick Tasty Thai Red Curry
Salmon & Coconut Cutting Curry Recipe
Muscle-Building Chilli Con Carne Recipe
Muscle Building Mexican Chicken Recipe
Blackened Salmon Fillets
King Prawn Pad Thai Zoodles
Spicy Sweet Potato Curry with Chicken & Coconut
Healthy Fish and Chips Recipe
Speedy Spicy Sweet Potato Mash Recipe
Spicy Sweet Potato Fries
Sides
Tasty Lemon and Cinnamon Recovery Rice
Healthy Homemade Oven Chips
Fig and Lentil ‘Colour Blast’ Salad
Our Favourite Creamy Coconut Kale Recipe
Treats & Snacks
Beltsander Brownie: The Easiest Protein Brownie Recipe
Homemade Cookie Dough Protein Ice Cream
3 Ingredient Protein Pancakes
Chocolate Chip Cookie Dough Protein Bars
Chocolate & Pistachio Protein Cookies
Portion ControlWhilst you don’t need to track calories whilst on the Diet Makeover, it is still important you eat healthy balanced meals so that you don’t miss out any critical food groups.
Aim for the following in every meal (the protein and veg is especially important)
2 cupped handful of carbs
1 palm-sized portion of protein
2 thumb-sized portion of fats
(roughly 1 tablespoon)
2 fist-sized portions of colourful vegetables
Reintroducing Diet Makeover Foods
Once the diet makeover is over, we don’t recommend you just start eating wheat, dairy, alcohol and sugar again - unless you want to blow up, that is!
Here’s what we recommend you do so you can identify if any of the foods cause your body serious problems.
Try reintroducing the “banned” foods one by one, one day at a time and in small quantities:
.
.
Anything without side-effects (e.g. boating, tiredness, digestive problems) – eat 20% of the time maximum
Anything with negative side-effects avoid as much as possible
Just remember - the more you eat of non-“Diet Makeover” foods the worse your results.