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Quit dieting!

A simple nutrition guide
that will make you feel,
look & perform better.
Quit Dieting! | Basic Nutrition Rules

thefundamentalbody.com

The Fundamental Body

WHO LIKES DIETS RIGHT?
You should have a better solution to get a nice
picture at that special event than dreadingly trying
a strict diet 15 days before it.
More often than we like, we are searching for a diet
that can give us both results and fit in our busy
schedule without making us hungry constantly.
A diet that is managable & flexible, despite
everything that we already have to do.
What about an easy approach with food, with no
need for perfection, and still seeing results?
It could most certainly be less stressful and more
enjoyable with no guilt.
We can help you! I hope you enjoy reading this and
if you have any questions, big or small you can
reach out to us at info@thefundamentalbody.com.
Talk to you soon,
Ciaran Clusker
Quit Dieting! | Basic Nutrition Rules

thefundamentalbody.com

Quit dieting! There is an easier, more manageable
way to eat balanced meals that contains all your
body’s needs. You will fell better, more energized
and less stressed. Not to mention looking awesome.
This approach is based on calorie control. This is
the easiest method you can use to get the results
you want. There is no calorie counting here.
Why are we so sure that it will work for you?
Because it is based on your hand size! Your hand
will show you what is the right amount of food for
you.
Your palm, your thumb, cupped hand and fist will
ensure you’re getting what your body needs.
Before hand (no pun intended), let us tell you the
sustainable rate of fat loss you’ll be looking for.
The easy way to say this is: if you have more to
lose, you’ll lose it faster than someone who does
not need to lose as much. 1 to 2 pounds per week
is the recommended & more realistic.
Quit Dieting! | Basic Nutrition Rules

thefundamentalbody.com

Eat by using your hands is a method of judging the
amount of each type of macro nutrient you should
be eating (i.e. Protein, Carbohydrates, Fats).
Write down exactly what meals you are going to eat
every 3 days in advance. So you know exactly what
you will eat on your 4 meals on Monday, Tuesday
and Wednesday. Then repeat. This means only
having what you are going to eat in your fridge and
no extras. Your environment is critical.
The purpose of this is twofold. It eliminates the
uncertainty of what you should eat, as well as
cutting out all temptation to eat something of poor
nutritional value if you get cravings or are too tired
to prepare food.
Use the 90/10 rule. Eating well is only needed for
80/90% of your meals. If you go too strict, you will
fail. Let me repeat that. If you go too strict and try to
eat 100%, clean you will fail.
Choosing to eat 80 - 90% of your meals from the
list provided will get you to your desired destination
without the burden of extreem dieting.
Quit Dieting! | Basic Nutrition Rules

thefundamentalbody.com

Protein
We recommend women eat one
palm-sized portion with each meal.
Note: a palm-sized portion is the same
thickness and diameter as your palm.

Lean Sources

Poultry

Lean red
meats

Fish

Shell fish

Game meat

Egg whites

Whey protein

Fatty sources

Pork

Fatty cuts of
red meat

Whole eggs
(yolk contains
the fat)

Fatty mince (over
15g fat per 100g

Sausages

Ham

Quit Dieting! | Basic Nutrition Rules

thefundamentalbody.com

Carbohydrate
We recommend women eat one cuppedhand sized portion of carbohydrates
with most meals.
90% should come from complex carbs.
Simple

Simple carbohydrates sources

Cakes

Sugar

Honey

Fizzy Drinks

Sweets

Made up of fibre
and starch

Potatoes

Bread

Fruits

Vegetables

Fruit juices

Chocolate

Syrups

Most breakfast cereals

Complex

Quit Dieting! | Basic Nutrition Rules

Packed full of vitamins and minerals

thefundamentalbody.com

Pasta

Fats
Use your entire thumb to determine
your serving size.
We recommend women eat one thumbsized portion of fats with most meals.
Saturated

Good Sources

[
Coconut oil

Bad Sources

[

Biscuits

Dairy

Chocolate

Animal fat

Vegetable oil
like sunflower oil &
palm oil.

Unsaturated
Monounsaturated

Avocado

Nuts

Quit Dieting! | Basic Nutrition Rules

Olive oil
as dressing (not
for cooking)

Olives

Nut butters

thefundamentalbody.com

Polyunsaturated Fats
>> Omega 3

Oily fish

Shell fish

Fish oil
supplements

Nuts

>> Omega 6

Soy oil

Nuts

Whole grains

Sunflower oil

Most of
vegetable oils

Trans
Man made
Fast Food
Stuff your chips are fried in or battered in.
Notorious for coronary heart disease, impairing infant brain growth,
immobilize omega 3 fats.

Quit Dieting! | Basic Nutrition Rules

thefundamentalbody.com

Eggs

Vegetables
We recommend women eat one
fist-sized portion of vegetables with
each meal.
Again, a fist-sized portion is the same
thickness and diameter as your fist.
Sources

Zucchini

Carrots

Spinach

Broccoli

Cauliflower

Calculating 10/20% foods
4 meals daily x 7 days = 28 meals per week
10/20% of 28 = 3/4 meals every week to eat the foods you
really enjoy. This will be your free meals.

Common mistakes made
Thinking 6 beers/ 1 bottle of wine is just 1 meal
Or a 12” pizza is one meal.
Be honest here. This is not your chance to shovel as much food
into your face in one setting as you can, and have the mindset
that it was just one meal.
Quit Dieting! | Basic Nutrition Rules

thefundamentalbody.com


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