Diet Plans for Women
~
The Easiest & Fastest Way To Lose Weight
~
The
Best Weight Loss Program For Women
To Get A Flat Stomach!
Brought to you by Michael Mountain
www.Michael-Mountain.com
Published by Personal Success Strategies
www.PersonalSuccess-Strategies.com
NOTICE: The information given throughout this book and program is designed to help you make informed decisions about your body and health. The suggestions for specific foods, exercises and mindset activities in this program are not intended to replace appropriate or necessary medical care. Before starting any diet, exercise or mindset program, always see your physician. If you have specific medical symptoms, consult your physician immediately. If any recommendations given in this program contradict your physician's advice, be sure you consult your physician before proceeding. Mention of specific products, companies, organizations, or authorities in this book does not imply endorsement by the author or the publisher; nor does mention of specific companies, organizations, or authorities in this book imply that they endorse this book. The author and the publisher disclaim any liability or loss, personal or otherwise, resulting from the procedures in this program.
Product pictures, trademarks, and trademark names are used throughout this book to describe and inform the reader about various proprietary products that are owned by others or Personal Success Strategies, LLC. The presentation of such information is intended to benefit the owner of the products and trademarks and/or you as the reader and is not intended to infringe upon trademark, copyright, or other rights; nor to imply any claim to the mark other than that made by the owner. No endorsement of the information contained in this book has been given by the owners of such products and trademarks, and no such endorsement is implied by the inclusion of product trademarks in this book.
The information and stated facts in this book were compiled using a wide number of sources, and all information was accurate at the time of printing to the best of our knowledge. Internet addresses given in this book were accurate at the time the book was printed.
Table of Contents
Introduction 3
Diet Plans for Women Eating Plan 5
1. Our Amazing Plan, Explained... Don't Skip This, It's Awesome!
Throw Out The Scale
A Lifestyle Change, NOT A Diet
The Three Keys To The Life Plan
Breakfast And The Fat Burning Process
The 90:10 Rule
2. Learn The Best Foods To Eat (reference bonus: Cheat Sheet Good Foods Chart) 15
Best Proteins
Best Carbohydrates
Best Fats
Best Drinks
Spices, Sauces and Preparation
A Quick Tip
3. Learn The Worst Foods To Eat (reference bonus: Cheat Sheet Bad Foods Chart) 25
Worst Proteins & Fats
Worst Carbohydrates
Worst Dairy
4. Organic, Free-Farmed, Hormone-Free Foods vs. Non-Organic 29
Organic Explained
Which Organic Foods Matter, And When Its OK To Not Go Organic
5. Create Your Personal Meal Plan (reference bonus: Daily Meal Worksheets) 30
What To Eat For Breakfast
What To Eat For Snack 1
What To Eat For Lunch
What To Eat For Snack 2
What To Eat For Dinner
What To Eat For Snack 3/Dessert
6. What About Alcohol and Chocolate? 33
Chocolate Varieties vs. Dark Chocolate
Alcohol: What and When
Cheat Meals
Introduction
Congratulations on investing in your health and body with Diet Plans for Women "diet" / eating plan!
My name is Michael Mountain, and I am the founder of Personal Success Strategies - and the author of both Diet Plans for Women Diet and the Mindset For Weight Loss transformational program.
Diet Plans for Women is what you have just downloaded, where as the Mindset for Weight loss program is not included in this free download but can be found at www.mindsetforweightloss.com. Please give me a moment to explain the development of both programs and the incredible life changing information I discovered.
The information you know have and the amazing discovery I made came in no small part through my own personal struggle, education, study and personal growth.
On seven different diets I experienced what worked and what didn’t, the one consistent problem of all the diets was that they were all short lived. Temporary results that lead to a yo-yo effect in my body weight and all of the mental and emotional anguish that went with it!
Through my own 20-year struggle, I established the need for 1) an incredibly effective diet that was simple, healthy and not too extreme so I could follow it for a lifetime and 2) the need for the very elusive information that would make my body transformation, permanent… a lifestyle change.
The diet information you have now received is excellent at quickly decreasing inflammation in the body, it will give you unlimited energy and most of all it will ramp your fat burning furnace up to amazing levels so you lose the weight quickly! It can also be a perfect guide as a gluten free diet if you so choose.
The results for quick and easy weight loss are unmatched on this diet program. But similar to other diets that are effective, this diet will provide only temporary results and won’t assist you with achieving permanent weight loss or even any struggles you may have with motivation. Here is my complaint…
…too many diets are more than happy to give you their spin on nutrition and diet but unfortunately, leave you with the inevitable struggle with will power, procrastination, waning motivation, boredom and binge eating, limiting beliefs, bad eating habits and emotional connections to food.
The reason that diets have proven themselves only temporary is because they never address these powerful challenges we all face. And that is the amazing information I discovered!
True lasting success can be found in the combination of Diet Plans for Women Diet and the Mindset For Weight Loss program together. I will say it again… by using the two programs together you will have all you need to finally lose the weight, reach your dream body and live a life filled with energy and passion! That is why we call it the Ultimate Solution!
You will find that you can do this diet alone with great success! And you can also achieve some level of success on other legitimate diets as well, if temporary change in your body is all that you want.
You see, researchers tell us that people, who only go on a diet, have a 5% chance of reaching their goals and keeping the weight off, permanently. And I have to assume that you are like me and you are not into struggle and frustration…you want permanent results as well, don’t you?
The Mindset For Weigh Loss transformational program is what will take that percentage and flip it on its head. It has been my experience that when you are on a diet while using the Mindset for Weight Loss program, success rates approach 95%.
In essence, when you do both this diet and Mindset for Weight Loss together you will experience unmatched, effortless weight loss. "Effortless?" That means that the greatest feedback we hear from our customers is not just the result - but the ease in which it was achieved.
IMPORTANT - But remember, each part is not created equal. So let us remind you of the realities of the Weight Loss Success Formula.
75% MIND + 25% Diet and Exercise = 100% weight loss success!
75% MIND - Success will be achieved by having the right habits and relationships with food. By identifying why you eat and changing those dis-empowering triggers you will achieve freedom. Creating the right Food and Health Blueprint will result in you thinking and eating like a fit, lean and healthy person. You will understand why weight loss has been elusive for the masses and you will have the simple tools and strategies necessary to take charge of your life, your health and your body. This can only be achieved through the Mindset For Weight Loss transformational program!
25% DIET & EXERCISE - Knowing what to eat and when to eat it - understanding the simple principals outlined in this eating plan - will make eating healthy easy. More than that, you will learn the hidden secrets of the few people who know them that will allow you to transform your body into the shape and body you have always dreamed of! Success with this Diet Plans for Women Eating Plan will be achieved because it massively accelerates your metabolism so that you burn fat quickly but still gives you the freedom to enjoy life and its culinary pleasures. You will be on your way with Diet Plans for Women program.
Remember: Weight loss success begins and ends with you, so join me in being committed to your goal!
Let us realize that true lasting change comes from changing from the inside-out!
That is why the core foundation for achieving lasting weight loss and optimum health is the Mindset For Weight Loss transformational program! This is where you need to begin because it is with these revolutionary inner-game principles that success will finally become a reality for you.
Special Note: The Mindset For Weight Loss transformational Program has been designed to also stand alone, so if you are already on another diet but find yourself struggling and got this diet just to “check it out” feel free to order the Mindset For Weight Loss program. Use the powerful information to create the small mental shift that leads to massive changes in your body, energy, health and self-esteem!
It will inspire and motivate you during your weight change so you stay on purpose and reach your dream body! But so much more than that, it will guide you to a mindset that leads to lifestyle of health and well-being, and to a life of freedom and passion!
Congratulations once again on taking action, and prepare yourself to be amazingly transformed! If you have not gotten your Mindset for Weight loss Program yet, go to www.mindsetforweightloss.com and get the advantage that will practically guarantee your weight loss success!
I
have shared your struggle, so I want you to know that I feel like we
are kindred spirits, and you can count on me to support you and
direct you to Ultimate Fat Loss Success!
Y
BEFORE
AFTER!
Michael
Mountain
P.S.
Enjoy
the diet, dig in and get ready to be lean, fit and healthy!
Your
friends are going to be amazed!
P.P.S. Don’t struggle by trying to do this diet or any other diet without the help, motivation, knowledge and benefits provided by the Mindset for Weight Loss Transformational Program! Go to www.mindsetforweightloss.com to unlock the key to permanent weight-loss success!
The
Ultimate Fat Loss
Solution Eating Plan
Keep It Simple, Keep It Easy!
Our Amazing Plan, Explained... Don't Skip This, It's Awesome!
If you already have our Mindset for Weight Loss program you are now armed with the steps necessary to have your very own powerful sub-conscious health blueprint and in a short period of time that will become your new reality.
This foundation of thought and habit should go hand in hand with a working knowledge about healthy foods that feed muscle and burn fat -- and that's what this Diet Plans for Women diet has been created to give you.
Let's take some time now to learn a little nutritional knowledge that will be congruent with our mental blueprint.
The key to this Life Style Eating Plan is to keep it simple and keep it easy. Knowing simple nutritional principles will make it easy for you to know how to burn fat and reach your weight loss goals.
The trend in diet books is to go deeper and deeper into the science of biochemistry, metabolism and physiology.
Some Diet Gurus would have you believe that in order to live a healthy lifestyle and have your dream body requires you to become a PHD in nutrition.
That couldn’t be farther from the truth.
In reality, it begins with the correct Mindset for Health and Weight Loss and ends in a simple but effective eating plan, not a graduate degree in health related sciences!
So, what you will find here is simple and easy and, are the very best strategies for increasing your health, creating lean, fit muscles and accelerating fat loss!
The following information is all you need to know to not only massively burn fat and reach your ideal body, but is a lifetime guide to eating healthy while giving you the freedom to enjoy social gatherings and great food.
So, let’s start by taking a new approach to measuring progress.
Throw out the scale and let your clothes and mirror be your guide!
Do
you want to be successful? Do you want to have a stress free
experience with weight loss? …..or…
…..are you into frustration and obsessing over every fluctuation in your weight?
The scale is the ultimate frustration tool. It quite literally creates the opportunity for you to become despondent and sabotage your weight loss efforts each and every day. Each and every day you step on a scale you create the anxiety associated with success or failure based upon the numbers. Just so you know, stress creates cortisol and cortisol is a fat storing hormone…so how does getting stressed every time you approach the scale help? It doesn't.
The scale also has you evaluating your health, self-image, how you look and feel…not on how you look or feel but based solely on what the scale says. In the blink of an eye you can go from looking at yourself in the mirror, thinking “wow, I am really looking leaner, I am wearing clothes that I have not been able to get into for years. I feel good and even a little sexy….let’s go see what that scale says” POW you're two pounds heavier and now you feel like crap…and are then thinking, "What’s the point?"
On this Eating Plan, you will be having days of eating where your carbohydrate intake is low and other days where it is much higher. Increased carbohydrates (if you don’t know what they are yet….you will) are associated with water and sodium retention…so if you weigh yourself the morning after a higher carbohydrate day you will not like what your scale says. But, it has no relevance to fat loss.
Muscle weighs more than fat - what if your weight went up because you had put on some muscle and decreased your body fat….in essence your weight has been redistributed. As a result, it is why you were feeling and looking good in your smaller pants. BUT, the scale had not budged and you let it negatively affect what should have been a happy “that-a-girl or that-a-boy” moment!
Special Note: Do you know that every year as you get older you lose 1 pound of muscle and gain 1 pound of fat. So in this case the scale doesn’t change but your health and how you look is heading in the wrong direction more so every year. So don’t get fooled by the scale.
As far as I am concerned the scale is toxic for people who are trying to lose weight. If you obsess on the daily or even weekly fluctuations in what the scale tells you, the results will demoralize you and eventually you will fail.
I recognize that measuring your progress on a home or gym scale is a quick and easy way to see how you are improving. The problem is that it doesn’t take into consideration muscle increases, water retention, menstrual cycles if you're a woman, body fat changes, etc.
For example: what if you started on a diet and exercise program at 250lbs. Four weeks later you weigh yourself and you are 230 lbs…you are excited and very encouraged. So, you continue to eat healthy and go to the gym for another four weeks and then weigh yourself again, but this time the scale has not budged, you still weigh 230 lbs. For many of you, that information would be discouraging, even depressing and could be enough of a reason to quit.
On the flipside, if you had not been weighing yourself but instead been measuring your body fat- you would have found out that you had put on lean muscle and reduced your body fat substantially. You would have been even further excited. You were fitter, healthier and looked better! Don’t let the scale tell you something different.
The scale is a very small measure of your health. We unfortunately have elevated its importance because of T.V. shows like The Biggest Loser or because doctors continually reference the Body Mass Index.
T.V. shows like The Biggest Loser are after ratings and the biggest impact or drama that they can create, not what’s best for the participants. The scale becomes the focal point of drama because it creates the desired effect. Measuring body fat would not give them the sensationalized impact or the rating. Unfortunately, the high percentage of contestants who regain the weight supports that living by the scale is not the way to go.
The BMI or body mass index is a chart that takes your weight and compares it to your height and spits out a result….normal, overweight and obese. This chart is so general it has very little value and unfortunately it has contributed to the problem with focusing on the scale.
According to the BMI, I am now and have been overweight or obese my entire adult life. The reality is, that I used to be overweight but now have a six pack stomach and very low body fat. More importantly I feel good and know I am healthy. Just understand, I say this not to impress you…I say it to impress upon you that not only is it inaccurate but the BMI and the scale is a poor measuring stick for progress.
The Scale is NOT your friend!
You love it when it tells you what you want to hear and hate it when it tells you otherwise. People who coach others to use the scale have no understanding for the human psyche!
A number should not dictate your self-esteem.
How you look, how you feel, your diminishing waist line, body tape measurements, your level of cardiovascular fitness, your body fat measurement, your resting heart rate, blood pressure and a full blood panel …these are indicators for health, not the scale.
So, throw out your scale or at least put it away! Do yourself a favor, if you must weigh yourself do it only once every 2-3 months.
Here’s the good news…
…everyone who does this immediately begins to relax. The stress goes down and health takes on a larger more holistic meaning.
I found this to be true for myself as well…the daily ups and downs of the scale put me on an emotional roller coaster ride…once I jumped off, I relaxed. All the stress and anxiety associated with the daily jump on the scale went away…I already felt better!
By focusing on my clothes becoming looser as well as how I looked and felt, instead of my weight, it became fun and great positive feedback.
I didn’t weigh myself for 4 months – after 4 months I stepped onto the scale and found that I was indeed 187 pounds. But, regardless of what it said, I was already ecstatic with my health, my fitness and how I looked.
So take a photo of yourself either in your bather or bikini. Use that as the beginning point, the first step to monitor your change. For some of you that might make you really uncomfortable, if that is the case, instead put on a pair of pants or a dress that you can’t quite get into and take a photo. It is great motivator.
Either way - have a starting point – use the mirror, clothes, how you feel and your increasing health, or even have someone take your body fat, to measure your progress, but above all DO NOT USE THE SCALE!
This is a lifestyle change not a diet!
You may have heard it before but the word “die” makes up 75% of the word diet for a reason. You feel like you are going to die more than 75% of the time, when on one.
It is all about restriction, limitation and calorie counting. That is not realistic if you are going to make this program part of a lifestyle change. Who wants to count calories? Besides, counting calories is not the best way to lose weight because invariably people lose more muscle than fat on calorie restricted diets.
Also people are very inaccurate with their calorie counting. Did you know many calorie counters can be as much as 250-300 calories off a day. Let’s say you ate that amount of calories over each day, which is easy to do. If you add that up over a year, that difference could add as much as 25 lbs to your weight!
Let’s say you are that amount of calories under….you might think well heck, it is going to work for me, I can lose 25 lbs over the year. If it were that simple then you would be right. But it is not that simple. Calorie restriction is a fine line between losing weight and starving. Eating too little actually stops the body from burning fat…it doesn’t work. Let me explain…
…the body has a self-protective mechanism to store fat when it thinks it is starving. Have you ever known someone who goes on a diet, practically eating nothing except salads or cabbage, or something silly like that, and quits because of the misery and the fact that it didn’t work. Well here is what was happening….
The body starts to panic because it is in starvation mode so it starts to store everything that you eat as fat.
Your metabolism massively decreases and begins to work against you.
The body needs amino acids to function and because it is not getting these needed acids from food it starts to get them from the next best source. Muscle protein. Your body starts to eat its own muscle.
Even if you lose the weight, (mostly muscle), your body is in maximum fat storage mode because it feels like it is starving, so the second you go off the diet…your body will have a massive rebound effect. Even normal amounts of food will be stored as fat!
I unfortunately have met so many people who in the past have lost a lot of weight, a large percentage of which is muscle, on diets that eat less than 1000 calories a day who gain more than they lost on the rebound effect. A 1000 calories a day is not a lifestyle, it is an extreme solution that doesn’t work and makes you unhealthy.
Just think, if you lose muscle and fat on an extreme diet and then you gain back the weight….the net result is you weigh the same but have less muscle and more fat, and since muscle is what drives your metabolism and helps you lose weight. You are worse off than before you started on the extreme diet!
And there is a lot more to it but I think you can see that these are negative and unhealthy responses in the body.
In fact when it comes to chronic under eating, you can probably relate to seeing someone whose body is eating its own muscle…people who chronically under eat. They have soft bellies, almost no muscle tone, saggy skin, brittle hair and nails - what is worse is what is happening under the surface to their heart and brain!
I remember going to College with a guy who looked like that and ate very low calories. He dropped out, explaining to his peers that the curriculum was too much for him. Of course it was too much for him - his brain was starving, how could he even think!
I hope you agree that your ultimate goal is to not only look good but to also be very healthy.
In fact, that is an important distinction of this program….most people are inclined to think that if they lose weight they will get healthy. The right approach is to think about it as, when you get healthy it becomes very easy to lose weight.
So the first focus for what you are going to eat is on eating foods that will immediately begin to increase your health. Foods that are full of nutrients and are easy on your body. As you eat healthy nutrient rich food you will balance and control your sugars, insulin, ph, increase your vitamins, and minerals…all of which have a positive effect on fat burning.
Did you know that we have 6 fat burning hormones in our body that predominantly use the liver to metabolize and burn fat? The nutrient rich foods that you will be eating will increase the health of your liver, allow it to function at a higher level and burn fat more efficiently! This is important because fat cells or adipose tissue is full of toxins so the liver needs to be healthy to do its job.
Cool, eh?!
We also want you to increase your amount of lean muscle because muscle drives 60% of the metabolic rate in your body. What that means is that if you increase the lean muscle in your body you will become a fat burning machine….even when you are at rest or sleeping.
That’s right - increased muscle is a way to cheat…to reaching your goal. You have heard of cheating on your diet, right…well here you go. You should strive to cheat on your diet by making more muscle!
And ladies, we are not talking big bulky muscle, we are referring to lean, sexy muscles.
To do this we are going to have you eat certain foods that are proven to build lean muscle and burn fat. In fact, eating the foods in the combinations that we recommend will cause you to become a fat burning machine.
You see, your intake in terms of calories will be naturally controlled more by what you eat than by counting. We have factored in optimal health, maximum fat burning and calorie control through healthy food choices and combinations.
It is in what you eat in combination that will create the nutrient partitioning that burns fat.
Ever met a "genetic freak" that eats everything they want and is SKINNY?! They genetically have what is called positive nutrient partitioning. They burn calories and metabolize at an accelerated rate - and YOU can be like that too… with the combinations of what you will be eating on this program it will naturally induce positive nutrient partitioning for you.
You will start to burn fat at an incredible rate!
These foods also create a very strong feeling of satiety or feeling full…as a result you do not have to count calories. You will not be hungry, in fact for many of you, you will be eating more than you have eaten in the past.
You will be making your liver more efficient, raising the level of health in your cells, increasing and feeding your lean muscle mass while exploding your metabolism and fat burning furnace!
The Three Keys to the Life Plan
You will be eating 5 times a day…to accelerate your fat burning furnace! Eating more frequently will increase your metabolism and provide your body with what it needs. Also, eating frequently leads to a reduction in the total secretion of insulin, an improvement in insulin resistance and a better blood glucose control, as well as an improvement in something called the blood lipid profile. As a result, you will have high energy, better health and your body will begin to go through an amazing transformation. (Don't let the terms scare you off - but they're there in case they make sense to you!)
Here is some background on the three keys to your Diet Plans for Women Eating Plan. You don’t need to plan extra for these because they are designed right into your eating plan for maximum effect and benefit!
Key
#1:
Get Healthy and Feed the Muscle!
Turn
on your fat burning hormones and burn the fat.