50+ BlueprintThe Essential Blueprint For A Woman Over 50 To Learn How To Lose The Weight And Keep It Off For Good.

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DISCLAIMERThe information presented in this work is by no way intended as medical advice or as a substitute for medical counselling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of HealthQueens there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against HealthQueens or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

Why Women Over 50 Need A Different Approach

Why This Program Is Different From Anything You've Tried Before

Customized For Women 50+

No Hunger Or Deprivation

No Counting Calories

Eat Real Food

This Is A Lifestyle, Not A Diet

50+

If you're like most women over 50, you've probably noticed that it has become a lot

easier to gain a few pounds than to lose them. The foods that you ate without care in

your 30s and 40s now stick to your body like glue, adding bulk to your midsection.

The good news: the solution to a fit and firm body at age 50+ (and the health, energy

and vitality that comes with it) is right here in this program. We’ll show you exactly

how you can to fix your metabolism and turn your fat-burning switch on, so that you

lose the weight and keep it off for good.

This blueprint lays out exactly "what" to do, customized for women over 50. You’ll

learn all the important information, step-by-step, without any fillers. To learn more

about "why" we recommend doing things this way, check out the "Resources"

section in the members area.

If you give your body the metabolism boosting foods we recommend,

the right kind of hormones get triggered and you don't need to worry

about counting calories or any other extreme tracking.

You'll already see great results after the first 2 weeks, but you don't have to fear

that you'll gain it all back and more (like with the other diets you tried in the

past). The reason why we are so confident that you'll be able to keep the

weight off for good is that we've designed this program specifically as a

lifestyle, not a diet. We'll teach you how to eat the right way, and we'll walk this

journey together with you - giving you all the ongoing coaching videos, recipes

and tips that you need to keep the weight off for good.

This program is completely different from diets you’ve tried in the past. It’s designed

specifically to meet the needs of women over 50 who want to keep the weight off for

good and it’s based on the following principles:

Trying the ways that have worked in your 30s or 40s to lose weight don't work as

well for women over 50. We've created a customized approach for women 50+ that

is very effective at losing the weight and keeping it off for good.

Eating the way we'll show you automatically eliminates hunger and even cravings.

You are not supposed to be hungry, and eating the right kind of proteins and healthy

fats will help you achieve that.

Processed foods (even processed “diet” foods) contain hidden sugars,

artificial sweeteners, low-quality ingredients, unhealthy oils, trans fats

and other nasty things that force your body to store fat. We believe in

eating high-quality, real, natural foods.

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Artificial Sweeteners To Avoid Aspartame Saccharin Sucralose Acesulfame Potassium

Approved Sweeteners Stevia (read labels to make sure there is no added sugar) Xylitol (warning: toxic for dogs) Erythritol

Don't Drink Calories

...

Do not drink ANYTHING that has calories. No fruit juices, soda, "vitamin" water,

milk, sports drinks, etc. You can drink plenty of water (try putting lemon/lime slices

into it if you want), unsweetened iced tea, tea, coffee, or other no-calorie drinks

*that do not contain artificial sweeteners* as you want. Important: diet soda and

other no-calorie drinks that contain artificial sweeteners are NOT allowed, since

these ingredients are manipulating your weight loss silently.

Why is Diet Soda bad? When many people try to kick a soda habit, they tend to go

with the diet versions of their favorite soda instead.

The problem with sugar-free foods and drinks is that they contain artificial

sweeteners.

There are a few key ways that these chemicals can derail your weight loss, or

even worse, cause major health problems. The truth is that artificial sweeteners

can lead your body to consume more calories, and they have other potentially

harmful effects on your health.

New studies show that artificial sweeteners change the microbiome in your gut. This

change of your gut flora can, according to these new studies, lead to obesity and

diabetes. Many people have lost weight and started feeling much better after

eliminating artificial sweeteners.

Why are artificial sweeteners so bad?

Why Diet Soda & Artificial Sweeteners Are Manipulating Your Weight Loss Results

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Instead of helping people kick sugar habits, these chemicals have left people

wanting more of the sweet flavors that they imitate. Many artificial sweeteners like

saccharin and aspartame change your gut flora and consequently manipulate

your results silently. Many processed & packaged foods, from proteins bars to

sugar-free ice cream contain these artificial sweeteners. If you are a yo-yo dieter

who tried to follow a low-fat diet in the past, you probably ate some of these

foods.

Just this one small change can have a big difference. Try it out for yourself, and go

without any of these artificial sweeteners for 2 weeks and you'll feel the difference.

Important: Eating the way we recommend will automatically lower your intake of bad carbs. It's important that you eat enough protein and healthy fats. Don't try to go low-carb AND low-fat at the same time...it doesn't work.

If you feel hungry eat a healthy meal/snack that includes protein and healthy fats, which are the key to triggering the right hormones to burn fat and not having a constant feeling of hunger (which you probably experienced in the past when you tried to diet).

Eat A Protein-Rich Meal Within 1 Hour Of Waking Up

Stop Eating 3 Hours Before Going To Sleep

How much protein should I eat in the morning?

AQ

04

3Eat 3 Meals Per Day (+ 1 Snack If Hungry)

Eat Within 1 Hour Of Waking Up And Stop Eating 3 Hours Before Going To Sleep

The myth that you need eat 5 small meals per day is a persistent one, even

though it has been thoroughly debunked in multiple studies. Eat 3 meals and

add a snack if you are hungry.

The timing of when you eat is very important because doing it the right way will

trigger your hormones in a way that optimizes your body’s ability to burn fat.

A good choice for breakfast is something with eggs (ie. vegetables and eggs).

Don't worry if you are allergic to eggs or just don't like them - we also have

plenty of egg-free breakfast ideas in our Recipes section.

You want to avoid a surge of blood sugar and insulin right before

you go to bed. This turns off fat-burning and turns on 'fat-storing'

mode. So stop eating 3 hours before bed.

Eat when you are hungry, and eat until you are full. Eating the right kind of foods

that we are going to show you, your body knows how to regulate itself

automatically, so no counting of calories or other detailed tracking is needed.

Chew your food, eat slowly and mindfully. Don't stuff yourself, but definitely

make sure you eat enough of the right foods.

For women over 50 the recommended protein intake in the morning is 20-25g

of protein within 1 hour of waking up.

Make sure this first meal contains plenty of protein. This will help you feel

satisfied and without hunger, which will make you less likely to cheat. Also, the

protein will increase your metabolism, helping you to burn more fat.

Good Protein Sources

How much protein should I eat per day?

..

.....

AQ

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The First Meal Of The Day Is The Key To Losing Weight

Protein | The Secret To Losing Weight Without Feeling Hungry

Your first meal is the most important one of the day, because it sets the context for every

other meal during the rest of the day. So this first meal sets the stage for the entire day.

If you cheat early on in the morning (e.g., eating junk food, etc), then this can set a

negative context for the entire rest of your day.

For a wide variety of delicious, quick & easy breakfast recipes check out the Recipes

section.

Around 0.7-1 gram(s) of protein per pound of body weight is

recommended for women over 50 who want to lose weight.

Getting this first meal right is essential, because it sets the tone for the rest of the day. If

you skip this meal then you are more likely to make unhealthy choices in the following

meals as well.

Also, eating an unhealthy first meal as opposed to a protein-rich healthy first meal, sets

the tone for the day, and if you cheat on your first meal you are much more likely to cheat

in the later meals as well.

Protein is an important part of your fat-burning foods. Have protein at every single meal

and snack! It stimulates your metabolism and makes you feel full. It has the ability to

reduce appetite automatically, which will lead to less cravings. Eat protein at every single

meal, especially breakfast!

EggsFish and shellfish- Salmon- Anchovies- Sardines- Tilapia- Trout- Haddock- ShrimpGrass-fed beefOrganic chicken & turkeyLambPork (from pasture-raised pigs)Bacon (from pasture-raised pigs)Duck and goose.

One of the reason why most dieters fail is because they think that all fats are bad.... when really some fats are extremely healthy, like the fat in fish, nuts and avocado. You have nothing to fear from fat that comes from natural, whole foods like real butter, eggs, grass-fed animals and the saturated fat found in these natural, whole foods.

Don't worry about healthy fats, and don't try to do a low-fat version of the program.

Good Fats

Only after 14 days: Best Dairy

........

Bad Fats Trans-fats Hydrogenated oils Canola oil Fried foods Margarine Fake butter products Seed & vegetable oils

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Fats | Eat Healthy Fats To Burn Fat

These following dairy products will be reintroduced after the 14-day QuickStart phase;

read "Food Reintroduction" in the "Resources" section on HealthQueensPlus.com for

more info.

So eat healthy fats and avoid bad fats at all cost. Remember that fat has virtually no effect

on blood sugar or insulin. It's also what keeps you full the longest.

So don't fear healthy fats, embrace them as your ally in the fight against weight gain.

AvocadoAvocado Oil (not for cooking)Coconut oilCoconut milk (unsweetened)Raw nuts and seeds (Almonds, Cashews, Hazelnuts, Macadamia, Pecans) OlivesOlive oil (not for cooking)Grass-fed butterGheeDark chocolate (75% or higher; in moderation)

..

Best Dairy (use sparingly):Cottage cheese (full-fat)Cheese (preferably high-fat)Greek yoghurt (10% fat) Sour cream (34% fat).

What about saturated fat?

A

What about cholesterol?

AQ

Q

Should I buy low-fat products?

AQ

07

A review published in 2014 looked at data from 76 studies with a total of

643,226 participants. Their results: absolutely no association between

saturated fat and heart disease.

Recent peer-reviewed studies have shown no association of saturated fat with

heart disease.

For the past four decades, we've been told to stay away from red meat, dairy

and cheese - foods high in saturated fats - because saturated fat is bad for the

heart. But it turns out that this isn't the case...

New Research and studies put to rest a decades-old myth: Saturated fat is NOT

bad for the heart.

Most of us grew up being told that foods like red meat, eggs and bacon

raise our cholesterol levels. This idea is so deeply ingrained in our cultural

psyche that few people even question it. But is it really true?

More recent (and higher quality) evidence doesn't support this claim. This

new research shows that dietary cholesterol has very little impact on blood

cholesterol levels in about 75% of the population.

Eating cholesterol and saturated fat does NOT increase cholesterol levels

in the blood for most people.

New research also suggests that it's not as simple as blaming high

cholesterol as the cause of heart disease. It's more complex than that.

There is good cholesterol (HDL) and bad cholesterol (LDL), however, new

data shows that there are subtypes of LDL:

Small, Dense LDL: Particles that are small, dense and can easily

penetrate the arterial wall. These are very bad.

Large LDL: Particles that are large and fluffy. These particles are NOT

associated with an elevated risk of heart disease.

The total amount of cholesterol in your blood doesn't determine your heart

disease risk, the number of the small and dense LDL particles does.

You should ask your doctor about a particle test, which is the best way to

determine your heart disease risk.

When people started to demonize fat, food manufacturer responded by

creating “low-fat” versions of various products. Without fat the taste of

these products was horrible, so these food corporations added sugar,

artificial sweeteners and other harmful ingredients to make it taste better.

We strongly recommend that you avoid all low-fat or no-fat products, since

they force your body to store fat.

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Carbohydrates | Women 50+ Should Focus On Eating The Right Carbs

We do agree that reducing the amount of carbohydrates in your meal plans will

help you lose weight and lean down. Many women over 50 find that once they

replace many of the bad carbs with healthy fats and protein, they'll lose more

weight faster, without hunger or cravings.

This isn't a zero carb diet though, and there are plenty of good carbs that you can

enjoy. It is the processed and refined wheat and grains that are causing everyone

to feel bloated and have a difficult time losing weight.

Before we give you a list of good carbs, here is an explanation of what happens in

your body when you eat the wrong kind of carbs: they spike your blood sugar

faster and send your primary fat-storing hormone, insulin, into overdrive. Insulin is

your fat-burning switch. When you eat too many or the wrong type of carbs you

effectively flip this fat-burning switch from on to off. You tell your body to store

weight, not drop it. And when your body is constantly in fat-storing mode, it's

virtually impossible to lose any weight.

In the first 3 weeks of the program you will minimize carbs, which will make you

feel amazing and will help you lose weight fast. However it’s important that after 3

weeks you follow our “Phase 2: Keep It Off” guidelines (you will get a new food

list, shopping list and explanations for it).

After 3 weeks of following the QuickStart food list and recipes, it’s important to eat

250 carb calories per day from “Best Starches”. While in the QuickStart period you

can eat less than that, we recommend that after 3-4 weeks you eat these 250 carb

calories per day from Best Starches because otherwise you may gain back all the

weight. The reason is that inside your gut flora there are good and bad

bacteria…in most women over 50 who are not at their ideal weight, there is an

overgrowth of bad bacteria, specifically pathogens. These pathogens thrive on

sugar and carbs, so the idea of lowering carb intake makes a lot of sense for

women over 50.

However what most people (including experts) don’t know is that these pathogens

also thrive on ketones. Ketones is what the body produces if it gets less than 50g

net carbs per day. This process is called Ketosis and you can lose weight fast by

eating a very low-carb diet. After 1-2 months of being on a very low-carb

(=ketogenic) diet the pathogens can adapt to using ketones as fuel, and it’s like

rocket fuel for them. So the reason why probably many of your dieting attempts in

the past failed was because these diets stopped working due to pathogens

adapting.

That’s why after 3 weeks we are re-introducing white rice and potatoes, which are

part of the “Best Starches”. After following the QuickStart Food List for 3 weeks,

you should start eating exactly 250 carb calories per day from “Best Starches” (not

much more, not less). This ensures that you are exactly in the right sweet spot

that doesn’t feed these pathogens too many carbs, nor too many ketones.

In future videos we’ll also talk in detail about how to get rid of these evil pathogens,

but eating exactly the way we describe here is the most important first step.

That being said, here are the good carbs that you can enjoy during the 14-

DayQuickStart:

Good Carbs

Starchy Carbs (use sparingly!)

..........

Women over 50 should focus on eating these good carbs. Try to always

combine good carbs with protein or healthy fats because this will lower the

response of your fat-storing hormone compared to eating carbs alone. If

you are having a hard time losing weight, try eating less carbs.

Sweet potatoesYamsQuinoaPumpkinButternut squashLentils**Legumes**Black beans**Pinto beans**Lima beans**Kidney beans**Okra

..** Soak at room temperature overnight, pour water away and rinse

thoroughly before cooking

Only after 3 weeks doing the QuickStart (these following “Best Starches”

will be reintroduced after 3 weeks following the QuickStart food list; read

"Food Reintroduction" on HealthQueensPlus.com for more info):

White RicePotatoes

Important: After 2 weeks you’ll get access to an updated food list

specifically for phase 2: “Keep It Off”, so please check

HealthQueensPlus.com by that time to get the updated food list and other

resources.

After 3 weeks of following the QuickStart food list and recipes, it’s important

to eat 250 carb calories per day from “Best Starches” (not much more, not

less), to avoid feeding pathogens that thrive on too many carbs, and also

too little carbs.

..

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Best Fruits

Vegetables (eat as many as you want)

* these items are best lightly cooked.

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Stick with the "best" fruits from our list and avoid high-sugar fruits like bananas, raisins or

dried fruit. If weight loss is your goal then we recommend to limit fruit. Here is a list of the

best fruit choices:

Berries (blackberries, cranberries, blueberries, raspberries, strawberries)ApplesLimesLemonsGrapefruitTangerinesCherriesPearsApricotsPeachesPlumsOrangesKiwiPomegranates

AsparagusArtichokesBean sproutsBeetsBell peppersBroccoli*Brussel sprouts*CabbageCarrotsCauliflowerCeleryChivesCollard greens*CucumbersEggplantsEndiveFennelGarlicGreen beansKale*LeeksLettuceMushroomsOnionsPeasRadishesShallotsSpinach*Swiss chardTomatoesTurnipsWatercressZucchini

..

Bad Carbs White and whole-wheat bread White and whole-wheat pastas Most cereals (even the so called “healthy” ones) Crackers Processed snacks (especially those diet snack packs which are loaded with sugar and processed carbs)

Watch Out For Hidden SugarThese hidden sugars may just be the #1 worst silent manipulator of your weight loss results. Here is a list of names that mean "sugar", which are used on labels to deceive you. Avoid them all as much as possible:

Agave Nectar Barley Malt Syrup Beet sugar Brown Rice Syrup Brown sugar Cane sugar Coconut Nectar Corn sweetener Corn syrup Crystalline fructose Date sugar Dextrin Dextrose Evaporated Cane Juice Fructose Fruit juice concentrate Glucose High-fructose corn syrup Honey Lactose Maltodextrin Malt syrup Maltose Maple syrup Molasses Raw sugar Saccharose Sucrose Syrup Treacle Xylose

Watch out for these hidden sugars especially in these places:

Condiments (ketchup, mustard, BBQ sauce, and more) Sauces (fish sauce, chutney, tomato sauce, and more) Salad Dressings (especially low-fat versions) Flavored Yogurt (especially low-fat versions) Nut butter Protein bars Sports drinks Fruit juices Low-fat products

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Drinks

Water (feel free to add lime/lemon) Tea Coffee (black or add coconut milk creamer if you must)

Cooking Oils

Coconut Oil Ghee

Spices & Flavorings

What about bread?Q

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A

Many people think that they are not sensitive to gluten, because they have

been eating it their whole life. However the majority of these people are

shocked if they try – as an experiment – to go without gluten for 3-4 weeks,

and then re-introduce it. What most of them realize is that they feel a lot better

without gluten, are less bloated, have more energy and even have less joint

and back pain.

White bread is basically white sugar, but in a different form. Whole grain

bread is slightly better, but should still be minimized if weight loss is your goal.

Sprouted grain bread is the best choice – if you are not sensitive to gluten

(which many women over 50 are, without realizing). It packs a lot more

nutrition than other breads and will curb your appetite better. Read the

ingredients list carefully and make sure that there is no added sugar. Be

aware that sprouted grain bread has still gluten in it, so if you are sensitive or

intolerant to it, it might be best to avoid it.

If you are struggling with losing weight or want to accelerate your fat loss,

bread (including sprouted grain bread) is one of the foods that you may want

to minimize. We recommend to go without bread for the first 3 weeks of the

program and then re-introduce bread made from sprouted grains in week 4 to

see if you are sensitive/intolerant to it (many people are), or if you tolerate it

fine. For best results you’ll want to eliminate gluten completely, because even

small amounts can do damage and it can stay in your system for up to 6

months.

You don’t have to give up bread though, we have recipes on

HealthQueensPlus.com that use only approved ingredients. So you can bake

your own bread which tastes delicious and has no gluten in it.

Apple cider vinegarSea saltCilantro ParsleyGinger OreganoTurmericRosemaryLavenderThymeGarlicBlack pepperPaprikaRaw cocoa powderCinnamonVanilla extractNutmeg

.........

Eating this way you'll automatically avoid these foods which many people are sensitive or intolerant to. These foods are often the cause for bloating, digestive issues, joint pain, headaches and weight gain:

Soy

Added Sugar

Artificial Sweeteners

Gluten

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Foods To Avoid

That means no soy sauce, soy oil, or any processed food that contains soy. It's

important to also avoid soybean oil which is used as a cheap fat source in many

processed foods like cookies, cereals, sauces, and salad dressings.

Don't eat anything with over 10g of added sugar per serving. Beware of sauces and salad

dressings (they often have hidden sugar). Added sugar hides in food in many ways: high

fructose corn syguides to learn which other ingredient names are used to hide sugar in

foods. Sugar rup, honey, fruit juice, maltodextrin, etc. Read labels and look at the list in this

guide with all the ingredient names for sugar, that are used to hide sugar in foods. Sugar

increases the body's hormone insulin, which tells your body to store fat. You can eat fruit,

but stay under 20g of total sugar, including natural sugar per meal.

For many people, Gluten causes problems in the gut flora of many people, which is

associated with digestive issues, weight gain, headache, joint pain and more.

For the first 3 weeks of the program please avoid all Gluten (don’t eat it on cheat days

either if you can), and then after 3 weeks you can re-introduce it and see if you feel

worse eating it.

For best results we recommend to keep eating gluten-free, because most women over

50 don’t tolerate Gluten well (even if they think they are).

The truth is that artificial sweeteners can lead your body to consume more calories, and

they have other potentially harmful effects on your health. Instead of being a healthy

replacement for sugar, these chemicals have left people wanting more of the sweet flavors

that they imitate, in some cases leading people to overeat. So it's very important to

eliminate diet soda. No aspartame, saccharin, sucralose, etc. This one change alone can

have a big impact on your health and weight loss.

Tip: Food List For Women 50+

Sweeteners

Stevia Xylitol (important: safe for humans, but toxic for dogs)

.. Erythritol.

You can find a compact one-page version of this food list on HealthQueensPlus.com. It's

recommended that you print it out and stick it on your fridge. After 2 weeks you’ll find an

updated version of our Food List for phase 2 “Keep It Off” on HealthQueensPlus.com

Gluten is found in wheat, rye, and oats. Many processed foods have gluten (cookies,

crackers, cereal, etc.). Other common foods with gluten include bread, pita, soft tortilla, and

most baked goods.

Reintroduction Of “Best Dairy” And “Best Bread”

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!

Cheat Day

Common Pitfalls

After the 14-day QuickStart we'll reintroduce certain "Best Dairy" foods. After having gone

without it for 2 weeks, you'll see if you have a sensitivity or intolerance to once we

reintroduce certain dairy products again in week 3.

The week after that we are going to do the same thing with ‘(White) Potatoes’ and ‘White

Rice’. From week 4 on we recommend you eat 250 carb calories from “Best Starches” (not

much more, not less) to avoid providing fuel for pathogens.

On this day you can enjoy the foods that you love. Eat anything and everything

you want.

We'll eliminate all of these foods for the first 2 weeks, to accelerate your fat loss and remove

any foods that might have sensitivities or intolerances to.

This is everyone's favorite part of this diet: The off day. You can eat whatever you like

without gorging yourself.

So if you feel like you are going to miss ice cream or pasta too much, just save it all for one

day a week, and enjoy them on this day.

Take one day per week - most people make Saturday or Sunday their cheat day.

This is useful both psychologically (because having this day to look forward to makes

everything easier) and physically (because spiking caloric intake increases fat loss by

keeping your metabolism from downregulating).

You can eat whatever foods you want until you are satisfied, just be reasonable.

Two slices of pizza is a meal, but a whole pie is not! A slice of cake is a great dessert, not

the whole cake! (I think you get the point).

It's very important to avoid these common pitfalls, because they can really sabotage your

results. If you are following our guidelines exactly and you seem to be doing everything

right but you are having a hard time losing weight, then one or more of these common

pitfalls might be responsible:

That's why we are going to stay away from all dairy (except grass-fed butter) for the 14-

day QuickStart phase. After these 2 weeks you'll reintroduce "Best Dairy" foods (which

include high-fat cheese, full-fat cottage cheese and full-fat greek yogurt among others).

It's important to start out without them and only reintroduce them after 2 weeks, because

it will allow you to recognize potential hidden food allergies and your body needs to get

used to this way of eating first. Eggs do not count as dairy.

Dairy (except Real Butter) ["Best Dairy" will be reintroduced in week 3]

Milk contains a lot of sugar, and many people have food sensitivities and intolerances

to this milk sugar (that they don't even know about). This can be sabotaging your

weight loss results silently.

More info about this in the "Reintroduction" part in the "Resources" section on

HealthQueensPlus.com

Important: For best results we recommend to go the first 3 weeks without Gluten because it

can stay in your system for weeks (if not months), so if you eat Gluten during your cheat

Eating Too Much Fruit (Or The Wrong Type)

Eating Too Much Dark Chocolate

Not Eating Enough Protein & Healthy Fats

Not Eating Breakfast

Not Eating The Right Kind Of Breakfast

Eating Too Many Processed "Health" Foods

Consuming Too Many Artificial Sweeteners

15

Not all fruits are created equal. If you have a lot of weight to lose or you are hitting a

plateau, limit your fruit intake and focus on the right kind of fruits. Banana, watermelon,

raisins or dried fruit are bad choices that turn your fat-storing hormone on. Instead focus on

the recommended fruits on our list, and use them sparingly.

While dark chocolate (75% or higher) is very healthy, it also contains a lot of

calories. So a small piece of dark chocolate is perfectly fine, but don't go

overboard.

Trying to eliminate bad carbs AND trying to go low-fat is a recipe for failure.

Protein and healthy fats help you burn fat and are the key to losing weight

without feeling hungry.

Eating cereal (even the "healthy" looking ones), toast, bread, milk and other

"white" carbs are not a good way to start off your day. These high-carb foods will

lead to a big spike in insulin, which tells your body to store fat, and not too long

after this meal you'll feel hungry and get cravings. Stick with the metabolism

boosting foods from our list and check out the recipes section on

HealthQueensPlus.com

Studies show that skipping breakfast can work well if you do intermittent fasting,

but for most people skipping breakfast sets them up for failure because it sets the

tone for the whole day. If you don't eat a healthy first meal you are much more

likely to cheat in the meals that follow. Starting off the day the right way makes a

big positive impact and helps you follow through.

Protein bars, snack bars, diet snack packs, vitamin water, sports drinks and other

packaged "health" foods are full of hidden sugar, bad oils and fats, artificial

sweeteners and other ingredients that manipulate your weight loss. Stick with real

foods that don't have a label, and if you really have to go with a packaged food

read the label very carefully.

Artificial sweeteners can affect appetite and can lead to people eating more overall

calories. Artificial sweeteners are hiding in diet sodas, packaged foods and many

other processed foods where you wouldn't expect them. Don't drink diet sodas and

read labels carefully.

Eating Too Many NutsNuts are healthy fats, but they are also very calorie-dense. For example one portion is 15 almonds...not more.

If you are not losing as much weight as you want, then limiting starchy carbs is one of the

first steps. You can eat more of them on your cheat day, once a week, which will reset your

fat-burning hormones. Besides that, use starchy carbs sparingly during the QuickStart.

After the first 3 weeks we recommend to eat 250 carb calories per day from “Best Starches”

(as explained in the “Carbohydrates” section).

Eating Too Many Starchy Carbs

What's next? 14-Day QuickStart

QS14

Eat Foods From The “Food List Women Over 50”

Review Medication

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Eating Too Many Healthy IndulgencesEven if you eat healthier versions of indulgences like the recipes that we provide

here, you still need to follow our principles about avoiding bad carbs, eating the

right carbs sparingly and not going overboard with nuts. Almond flour and

coconut products are healthy, but also high in calories. So watch out not to

overeat healthy indulgences.

Cheating Too OftenThe cheat day is once per week, and it will only work if you stick to the diet the

other 6 days of the week. If you really stick with it 6 days per week then the

cheat day will help you reset your fat-burning hormones and keep your

metabolism from downregulating. But having cheat meals more regularly than

this will not give you the results you want.

Browse Our Delicious, Quick & Easy RecipesJust pick from the list of delicious, good-for-you meals, enjoy the food and you

can start losing weight. In the members area you'll find a wide variety of recipes

for breakfast, lunch, dinner, snacks and indulgences.

There are certain medications that are known to stimulate weight gain.

If you look at the list of side effects for the medications you are taking and see

“weight gain” on the list – then make an appointment with your doctor.May be

there is another drug available that doesn’t cause weight gain.

If you’re doing everything right and still aren’t getting results, then perhaps you

have some underlying medical problem.

Hormonal disorders can cause problems losing weight, particularly

hypothyroidism.

In that case, make an appointment with your doctor. Explain that you’re having

problems losing weight and that you want to rule out any medical issues.

Over the next 2 weeks you are going to start with the 14-Day QuickStart phase.

After these 2 weeks you'll already see some great results, you'll have more

energy and you'll feel a lot better. Here is how it works:

(Phase 1: QuickStart). Check back online after 2 weeks to get the updated food

list for phase 2 “Keep It Off”.

Alcoholic drinks have a similar effect to eating bad carbs, they trigger your fat-storing

hormone to get switched on. A glass of red wine here and there is fine, but if you are

drinking regularly and want to lose weight, this is one of the habits that is

manipulating your results.

Consuming Too Much Alcohol

17

We're here to help you!

Use The Shopping List for Women 50+We’ve even created a shopping list to help you navigate the grocery store, which

also includes tips about which foods to buy organic and which not, plus advice

on what to watch out for when grocery shopping.

Check Out Our Other Resources

Check Back Weekly For New Coaching VideosThis part is really one of the most important ones of the program, because we'll

keep helping you along the way by releasing one video every week. These

coaching videos are designed to help you stick with it long-term, and keep the

weight off for life!

If you have any questions, please don't hesitate to contact us.

Send us your questions that you have along the way, any feedback that you have

for us on how we can improve and of course your success story once you've

reached your goals!

Check Out Food List, Shopping List And Recipes

Get Rid Of Foods To Avoid

Stock Up On The Right Foods

Take Your Before Picture

Before You Start

Go through the "Food List for Women 50+", the shopping list and select the

meals you want to try from our recipes section. See which foods are approved

and which ones aren't.

If you keep cheat foods in your house your chances of

eating them in a moment of weakness are high. That's why you need to remove

these cheat foods right now, because doing this will set you up for success.

Go through our recipes and plan your meals in advance. As the saying goes "Failing

to plan is planning to fail", so be sure to plan your meals and shopping properly.

Then use our shopping list to navigate grocery store and stock up on metabolism

boosting foods.

Here are 4 essential steps that lay the foundation for a great QuickStart phase

and they will set you up for success. It’s really important to do every single one of

these, especially getting rid of “cheat foods” because this makes sure that you

don’t fall back into old habits.

You are going to make a great change, and you’ll want the proof. It’s a great

motivator to have, and it will be great for you to look back, once you’ve lost the

weight you wanted and achieved your goals.

If you have any questions, chances are that they get answered by our videos and

articles in the Resources section. We keep it updated constantly so you'll always

have the latest information in there.