Michaels - 17 DAY DIET BIBLE : the ultimate cheat sheet & 50 top cycle 1 recipes

17 Day Diet Bible

The Ultimate Cheat Sheet &

50 Top Cycle 1 Recipes

By: Samantha Michaels

TABLE OF CONTENTS

PUBLISHERS NOTES

Disclaimer

This publication is intended to provide helpful and informative material. It is not intended to diagnose, treat, cure, or prevent any health problem or condition, nor is intended to replace the advice of a physician. No action should be taken solely on the contents of this book. Always consult your physician or qualified health-care professional on any matters regarding your health and before adopting any suggestions in this book or drawing inferences from it.

The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, from the use or application of any contents of this book.

Any and all product names referenced within this book are the trademarks of their respective owners. None of these owners have sponsored, authorized, endorsed, or approved this book.

Always read all information provided by the manufacturers product labels before using their products. The author and publisher are not responsible for claims made by manufacturers.

Digital Edition 2014

Manufactured in the United States of America

DEDICATION

This book is dedicated to people who desire to have a change of lifestyle through dieting.

CHAPTER 1- HOW TO PREPARE FOR A DIET

Know The Basics

When going on a diet, knowing the basic things of what you need to know is like you have actually won half of the battle. Remember that only fools go to battle without weapons, so it is very important for you to make sure that you have yours with you.

As you go to battle weight loss, you need to be armed with the necessary knowledge about some things. These must be the first and foremost amongst your plans. In the course of your weight loss process, you will encounter some words and concepts that you need to be familiar with; otherwise you would find it difficult to understand how weight loss works. This knowledge will guide you all throughout your journey to weight loss.

What are the things that you need to know?

1.Body Mass Index (BMI) Body mass index is a measurement base that will allow you to know whether or not you are overweight based on your body mass. The body mass is determined by ones body weight in relation to his height, which means that as the height increases, the weight should increase as well. If the both of the measurements are not proportionate, this could either mean that you are overweight or underweight. Knowing this could help you determine if youre indeed overweight and if so, to what extent.

2.Blood Type Knowing your blood type is also important. Each blood type has a different characteristic in relation to ones diet. In fact, a lot of doctors have already used this technique in prescribing certain diet plans for their overweight patients.

Knowing your blood type can actually help you avoid the foods that your body cant handle well. Blood types determine among others, the acidity level of the stomach. The acid in the stomach helps in digestion, so it is really a big factor to consider in everyones diet. Some blood types have low acidity level fit for meats digestion and protein breakdown while others have a hard time digesting carbohydrates. Knowing these things can help you avoid, or at least eat in moderation certain food types.

3.Body Shape Your body shape determines which part of your body needs the most focus when it comes to your weight loss workouts. There are two types of body shape the pear and apple shape. The pear shape is called as such because just like the pear fruit, the body shape is wider from the waist down. On the other hand, apple-shaped people have a wider upper body figure which slimmer from the waist down.

It is important for you to know these distinctions because each body shape has a different characteristic. Pear-shaped bodies tend to accumulate fats on the lower part of the body such as legs, hips and thighs. On the other hand, apple-shaped bodies tend to accumulate fats on the middle part of the body, particularly the stomach.

4.Basic Food Characteristics For you to be able to know which foods are good for you, you must first know the characteristics of the food you eat. Are they high in carbohydrates? Rich in protein? Full of fats? Once you already know these things, youll be able to choose your food wisely according to what your body needs.

5.Types of Fats You have to know that fats are not totally bad for your body. In fact, your body particularly your skin and hair needs fats in order to stay and look healthy. The next question is, what types of fat should you take?

There are actually two types of fats: the good and the bad. Good fats include omega-3 fatty acids which are good for the heart while bad fats are composed of trans and saturated fat which are harmful to the body. These types of fats will be discussed further on the next chapter of this book.

*Shortcut Cheat Tip: Know as much as possible about your body and dont skip an unfamiliar thing without knowing it.

CHAPTER 2- PHASE 1: BODY DETOXIFICATION

Flushing out the toxins in your body is one of the first things that you need to do to kick start your weight loss program. Note that your body needs to be in good condition before it can function properly. Below are the tips that would help you flush out excess water and toxins for the first week of your weight loss program (Day 1- 5).

Cutting Salt

Salt helps the body retain water. It absorbs water and stores it inside the body where it cant be flushed out easily. This is exactly what you should avoid. Superficial increase in weight may be caused by retained water, which should be able to go down as soon as the retained water is flushed out.

Here are the things that you could do to cut your salt intake:

Fast food restaurants? Big no!

Fast food restaurants are known to use not only a big amount of salt, but also a lot of unhealthy fats! The foods served in fast food restaurants are brimming with salt since salt makes the food tasty. It is for this reason that you should avoid fast food restaurants as much as possible, especially for the first crucial week of your diet.

Throw the chips away

Chips and other junk foods are among the best sources of salt and fats. If you are accustomed to eating chips while youre watching TV, then it is now time for you to find something else to eat. Replace your movie snack with something healthy i.e. fresh fruit cuts.

Avoid preserved foods

Salt is a famous preservative, this is why preserved foods i.e. canned goods, instant noodles, etc. are very high in salt. Eliminate these foods out of your list immediately.

*Shortcut Cheat Tip: Cutting the salt intake = cutting out retained water

Water Therapy (The 90%-10% Rule)

After you have taken salt out of the equation, you are now ready to clean your body thoroughly. The best way for you to do this initial cleansing is to do the water therapy. For the 3rd day of your diet, you must consume at least 12 glasses of water all throughout the day.

But why do you need to undergo water therapy?

Water flows all over the body. It carries nutrients and other minerals to the different parts of the body including the organs. Getting enough water on your system ensures that your body stays beautiful and healthy. But more than that, water helps flush out dirt and toxins as it goes out of the body through the urine. By taking water more often than necessary, you are in effect flushing out more toxins than the usual.