40% 25% 15% 20%
30 DAY WEIGHT LOSS FOOD GUIDE LIMITED FOODS
YES FOODS
Quick Reference
Kefir Raw Yogurt (24-hour) Amasi Goat Cheese Sheep Cheese Organic pastured butter
Drink 1/2 your body weight in ounces of water, daily Take any fiber or protein supplements after your meal
CONSUMING LARGER AMOUNTS OF NUTRIENT DENSE FOODS LIKE VEGETABLES IS FAR SUPERIOR TO A DIET PRIMARILY CONSISTING OF LOW NUTRIENT GRAINS.
No Packaged Foods or Fast Foods
Note: 1/2 Cup per day Quinoa Lentils Black Beans Pinto beans Rice Buckwheat Spelt white beans Sourdough / Sprouted grain bread Garbanzo Beans (Chickpeas) Kamut
All Grains: Bread Cupcakes Bagels Cereal/Muffins Cookies Granola Breadsticks Pasta Couscous Chips Brownies Oats Crackers Pastries Cake Pita Croissants Pizza Candy
Popcorn Rolls Tortillas Tortilla Chips Bread
Grains & Beans
Limit Fruit to 1 Serving Per Day Only use supplements that do not contain additional sweeteners, such as Xylitol, or any sweeteners on the "NO" list
Conventional Dairy Milk Cheese Yogurt (regular store bought) Sour cream Cream cheese
Dairy
Burst train 20 minutes, 3x a week No Sugar, Gluten or Unsprouted Grains
No Hydrogenated Oils, or Artificial Sweeteners
“THE HIGH LEVELS OF PROBIOTICS FOUND IN CULTURED DAIRY HAVE BEEN PROVEN TO IMPROVE DIGESTION, REDUCE INFLAMMATION, PROMOTE WEIGHT LOSS, AND BOOST IMMUNITY.”
NO FOODS
Protein
Artificially sweetened food or beverage items of any kind is a “No”
Veal Duck Halibut Mahi Mahi Red Snapper Swordfish Sardines Salmon Tuna Grass-fed Whey Protein
Grass-Fed Meat Beef Buffalo Chicken Eggs Game Meats Goat Lamb Turkey Wild Caught Fish
"PROTEINS ARE KNOWN AS THE BUILDING BLOCKS FOR THE BODY."
NOTE: 8oz per day are allowed ALSO LIMITED: Coconut juice/water - no Coffee added sweeteners Kombucha - home- brewed Espresso or store bought Fruit juices(treat like a serving of fruit)
Water Mineral Water Seltzer/Clud Soda Unsweetened Tea: Green, Black, Herbal Coconut Milk(full fat) Unsweetened Almond Milk Fresh-pressed Vegetable Juices Grass-Fed Non-Isolate
Pork Bacon Ham Canned Meats Corn-Fed Beef Tofu Soy Beans
Processed deli meats Meat with Preservatives or Added Nitrates Corn-Fed Beef Shellfish/Mollusks (Shrimp, Crab, Oysters, etc) Soy-derived meats Farm Raised Fish
All alcohol is a “no” for best results (It’s only 4 weeks!) Coffee “drinks” or shakes that are pre-sweetened Juice Milks: skim, 1%, 2%, Low-fat Soy/Rice/Oat Soda (regular & diet) Sweet-tasting drinks (besides herbal teas) Protein powders that are not just pure protein like whey or egg white powders (containing other added ingredients/ sweeteners)
Beverages Almond Butter Coconut Butter 100% Cacao/Cocoa Brazil Macadamia Filberts/Hazelnuts Flax Chia
Hemp Pecans Pistachio Walnuts Sunflower Sesame Tahini
"THE CHIA SEED IS NUTRIENT DENSE, EASY TO DIGEST, AND PACKS A PUNCH OF ENERGY BOOSTING POWER."
Cashews/Cashew Butter Soynuts Peanuts Peanut Butter
Nuts& Seeds
40%
Lemon Lime
Vegetables
(NOTE: Limit to one serving per day) Grapefruit All Fruits: Melons Berries Grapes Grapefruit Peaches Green Apples Plums Bananas
Fruits
25%
Protein
Vegetables
20% Fats
Asparagus Broccoli Eggplant Garlic ALL leafy greens (kale, spinach, etc.) Ginger Green Beans Brussels sprouts Kale Cabbage Leeks Butternut squash Mushrooms Cauliflower Celery/Celery root Onions Parsnips Snow/Snap Peas Carrots Spaghetti Squash Yellow Squash Chard, Collards Artichokes/Sunchokes Avocado Butter Coconut oil/milk Flax Oil Ghee Olive Oil
Radicchio Radishes Rutabaga Cucumber Spinach Tomato Turnips Zucchini Peppers
Palm Oil Sesame oil (*all oils should be cold-pressed) Grass-Fed Animal Tallow
15% Carbs
Sweet Potatoes Beets Organic Non-GMO Corn Green Peas
"BUTTER IS A RICH SOURCE OF VITAMIN A, NEEDED TO MAINTAIN GOOD VISION AND KEEP THE ENDOCRINE SYSTEM IN TOP SHAPE."
LEMONS AND LIMES ARE EXCELLENT IMMUNE BOOSTING FRUITS THAT ARE USED FOR ALLERGIES. THEY ARE LOADED WITH VITAMIN C, AND PACKED WITH IMMUNE BOOSTING ANTIOXIDANTS.
White Potatoes GMO-fruits or Vegetables
Canola Oil Lard Shortening All hydrogenated Oils/Fats Safflower Oil Peanut Oil Any Heat-Pressed Oil
Fats & Oils Note: Limit to 20g per day Dates Raw Honey Coconut Nectar Green Stevia Maple Syrup
FACT:
NOT ALL STEVIA PRODUCTS ARE CREATED EQUAL.
ANYTHING-DIET/SUGAR-FREE-or artificially sweetened food or beverage items of any kind is a “NO”
Sweeteners
Spices/Dressings
Apple Cider Vinegar Balsamic Vinegar Coconut Vinegar Coconut Aminos Extracts (Vanilla, Almond, etc.) Guacamole Hummus Mustard (stone ground) All Leaf-Based Herbs Mustard Seeds/Powder Mayonnaise (with grapeseed oil - or homemade with an allowed oil)
Salsa Sea Salt Tamari Basil Black Pepper Cayenne Chili Powder Cinnamon Cloves Cumin Peppermint Fennel Garlic
Ginger Mint Nutmeg Oregano Paprika Parsley Rosemary Sage Tarragon Thyme Tumeric Cocoa Dill
TURMERIC, THE MAIN SPICE IN CURRY, IS ARGUABLY THE MOST POWERFUL HERB ON THE PLANET AT FIGHTING AND REVERSING DISEASE.
Soy Sauce (Use Coconut Aminos instead) Bottled Salad Dressing (contains hydrogenated oils) *Use recipes in the cookbook, Iodized Salt, White Distilled Vinegar, Any Spices with MSG
YES FOODS
Quick Reference
Kefir Raw Yogurt (24-hour) Amasi Goat Cheese Sheep Cheese Organic pastured butter
Drink 1/2 your body weight in ounces of water, daily Take any fiber or protein supplements after your meal
CONSUMING LARGER AMOUNTS OF NUTRIENT DENSE FOODS LIKE VEGETABLES IS FAR SUPERIOR TO A DIET PRIMARILY CONSISTING OF LOW NUTRIENT GRAINS.
No Packaged Foods or Fast Foods
Note: 1/2 Cup per day Quinoa Lentils Black Beans Pinto beans Rice Buckwheat Spelt white beans Sourdough / Sprouted grain bread Garbanzo Beans (Chickpeas) Kamut
All Grains: Bread Cupcakes Bagels Cereal/Muffins Cookies Granola Breadsticks Pasta Couscous Chips Brownies Oats Crackers Pastries Cake Pita Croissants Pizza Candy
Popcorn Rolls Tortillas Tortilla Chips Bread
Grains & Beans
Limit Fruit to 1 Serving Per Day Only use supplements that do not contain additional sweeteners, such as Xylitol, or any sweeteners on the "NO" list
Conventional Dairy Milk Cheese Yogurt (regular store bought) Sour cream Cream cheese
Dairy
Burst train 20 minutes, 3x a week No Sugar, Gluten or Unsprouted Grains
No Hydrogenated Oils, or Artificial Sweeteners
“THE HIGH LEVELS OF PROBIOTICS FOUND IN CULTURED DAIRY HAVE BEEN PROVEN TO IMPROVE DIGESTION, REDUCE INFLAMMATION, PROMOTE WEIGHT LOSS, AND BOOST IMMUNITY.”
NO FOODS
Protein
Artificially sweetened food or beverage items of any kind is a “No”
Veal Duck Halibut Mahi Mahi Red Snapper Swordfish Sardines Salmon Tuna Grass-fed Whey Protein
Grass-Fed Meat Beef Buffalo Chicken Eggs Game Meats Goat Lamb Turkey Wild Caught Fish
"PROTEINS ARE KNOWN AS THE BUILDING BLOCKS FOR THE BODY."
NOTE: 8oz per day are allowed ALSO LIMITED: Coconut juice/water - no Coffee added sweeteners Kombucha - home- brewed Espresso or store bought Fruit juices(treat like a serving of fruit)
Water Mineral Water Seltzer/Clud Soda Unsweetened Tea: Green, Black, Herbal Coconut Milk(full fat) Unsweetened Almond Milk Fresh-pressed Vegetable Juices Grass-Fed Non-Isolate
Pork Bacon Ham Canned Meats Corn-Fed Beef Tofu Soy Beans
Processed deli meats Meat with Preservatives or Added Nitrates Corn-Fed Beef Shellfish/Mollusks (Shrimp, Crab, Oysters, etc) Soy-derived meats Farm Raised Fish
All alcohol is a “no” for best results (It’s only 4 weeks!) Coffee “drinks” or shakes that are pre-sweetened Juice Milks: skim, 1%, 2%, Low-fat Soy/Rice/Oat Soda (regular & diet) Sweet-tasting drinks (besides herbal teas) Protein powders that are not just pure protein like whey or egg white powders (containing other added ingredients/ sweeteners)
Beverages Almond Butter Coconut Butter 100% Cacao/Cocoa Brazil Macadamia Filberts/Hazelnuts Flax Chia
Hemp Pecans Pistachio Walnuts Sunflower Sesame Tahini
"THE CHIA SEED IS NUTRIENT DENSE, EASY TO DIGEST, AND PACKS A PUNCH OF ENERGY BOOSTING POWER."
Cashews/Cashew Butter Soynuts Peanuts Peanut Butter
Nuts& Seeds
40%
Lemon Lime
Vegetables
(NOTE: Limit to one serving per day) Grapefruit All Fruits: Melons Berries Grapes Grapefruit Peaches Green Apples Plums Bananas
Fruits
25%
Protein
Vegetables
20% Fats
Asparagus Broccoli Eggplant Garlic ALL leafy greens (kale, spinach, etc.) Ginger Green Beans Brussels sprouts Kale Cabbage Leeks Butternut squash Mushrooms Cauliflower Celery/Celery root Onions Parsnips Snow/Snap Peas Carrots Spaghetti Squash Yellow Squash Chard, Collards Artichokes/Sunchokes Avocado Butter Coconut oil/milk Flax Oil Ghee Olive Oil
Radicchio Radishes Rutabaga Cucumber Spinach Tomato Turnips Zucchini Peppers
Palm Oil Sesame oil (*all oils should be cold-pressed) Grass-Fed Animal Tallow
15% Carbs
Sweet Potatoes Beets Organic Non-GMO Corn Green Peas
"BUTTER IS A RICH SOURCE OF VITAMIN A, NEEDED TO MAINTAIN GOOD VISION AND KEEP THE ENDOCRINE SYSTEM IN TOP SHAPE."
LEMONS AND LIMES ARE EXCELLENT IMMUNE BOOSTING FRUITS THAT ARE USED FOR ALLERGIES. THEY ARE LOADED WITH VITAMIN C, AND PACKED WITH IMMUNE BOOSTING ANTIOXIDANTS.
White Potatoes GMO-fruits or Vegetables
Canola Oil Lard Shortening All hydrogenated Oils/Fats Safflower Oil Peanut Oil Any Heat-Pressed Oil
Fats & Oils Note: Limit to 20g per day Dates Raw Honey Coconut Nectar Green Stevia Maple Syrup
FACT:
NOT ALL STEVIA PRODUCTS ARE CREATED EQUAL.
ANYTHING-DIET/SUGAR-FREE-or artificially sweetened food or beverage items of any kind is a “NO”
Sweeteners
Spices/Dressings
Apple Cider Vinegar Balsamic Vinegar Coconut Vinegar Coconut Aminos Extracts (Vanilla, Almond, etc.) Guacamole Hummus Mustard (stone ground) All Leaf-Based Herbs Mustard Seeds/Powder Mayonnaise (with grapeseed oil - or homemade with an allowed oil)
Salsa Sea Salt Tamari Basil Black Pepper Cayenne Chili Powder Cinnamon Cloves Cumin Peppermint Fennel Garlic
Ginger Mint Nutmeg Oregano Paprika Parsley Rosemary Sage Tarragon Thyme Tumeric Cocoa Dill
TURMERIC, THE MAIN SPICE IN CURRY, IS ARGUABLY THE MOST POWERFUL HERB ON THE PLANET AT FIGHTING AND REVERSING DISEASE.
Soy Sauce (Use Coconut Aminos instead) Bottled Salad Dressing (contains hydrogenated oils) *Use recipes in the cookbook, Iodized Salt, White Distilled Vinegar, Any Spices with MSG
