disclaimer: the information contained in this book is for ...the plan in this diet you will eat 4...

Copyright © 2015 Keuilian, Inc

All Rights Reserved.

Disclaimer: The information contained in this book is for educational purposes only. This content is meant to

supplement, not replace, medical advice. Always consult your physician prior to starting a new nutrition plan.

3 © Keuilian Inc www.RealHealthyRecipes.com

© Keuilian, Inc www.RealHealthyRecipes.com

Hello Friends,

You want to lose weight fast, and I’m here to help. I’ve put everything that works for dropping weight quickly into this information-packed book.

Please keep in mind that it took time to put the weight on, so will take time to take it all off - permanently. However, these tips, strategies and meal plan will get you off to a rapid start.

While I’m happy to share these quick slim-down tips with you, my goal for you is to implement long-term, sustainable habits for a lifetime at a lean, healthy weight. Imagine eating in such a way that you never have to worry about your weight again. It’s possible, and I’ll show you how.

As always, I’d love to get your feedback! Reach out to me at [email protected]. Also let’s be friends on Facebook.

Happy Cooking :)Diana Keuilian

INTRODUCTION

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© Keuilian, Inc www.RealHealthyRecipes.com4

CONTENTS

THE 72 HOUR SUPER SLIM-DOWN DIET MEAL PLANPage 5

7 STEPS TO DROP WEIGHT IN 72 HOURSPage 11

5 WEIGHT-FLUSHING EATS AND DRINKSPage 22

7 SUPER SLIM-DOWN SUCCESS SECRETSPage 27

THE 9 NEW RULES OF LEAN EATINGPage 32



5 © Keuilian, Inc www.RealHealthyRecipes.com

THE 72 HOUR SUPER SLIM-DOWN DIET

All right. Let’s get down to the nitty gritty of how you are going to quickly drop weight in the next 72 hours.

First I want to make it clear that this is NOT a starvation diet.

Starvation diets go against everything that we know to be healthy and beneficial for our bod-ies. It may result in temporary weight loss, but the tides quickly turn when you start eating again and all of your progress is lost.

The Plan

In this diet you will eat 4 super meals each day. These meals will be spaced apart by 4 hours, and the time in between each meal will be spent fasting. You will stop eating 3 hours before you go to bed each night.

While the name of the diet is the 72-Hour Super Slim-Down Diet, you can safely and success-fully continue to eat in this manner for as long as it takes to reach your weight-loss goal. (Of course, as mentioned at the start of this book, meet with your doctor before starting any new diet plan, especially when there are specific health concerns.)

The Food

Use the lists below to choose what you will eat in each of your 4 super meals. All of the rec-ipes listed below are found in 21 Super Slim-Down Diet Cookbook, which accompanies this



book. For those days that you do not have the time or ability to cook, I have also included grab-n-go options that you can use in place of the recipes.

Keep in mind that the homemade recipes are healthier and will get you to your goal weight faster, so limit the use of the grab-n-go foods as much as you can.

BREAKFAST RECIPES

• Super Slim-Down Smoothie• Poached Egg Breakfast • Veggie Pesto Scramble • Super Slim-Down Cereal • Super Pancakes

BREAKFAST GRAB-N-GO FOODS

• Hard-boiled eggs and sliced tomato• Apple slices and almond butter• 1 scoop protein shake with water • Raw almonds and berries

LUNCH RECIPES

• Super Spinach Salad • Super Kale Salad • Super Romaine Salad • Super Dressing

LUNCH GRAB-N-GO FOODS

• Salad from a restaurant• Can of albacore tuna, mixed with

mustard and chopped celery• Hard-boiled eggs and sliced tomato• Roasted chicken and green veggies



SIDES & SNACKS RECIPES

• Turkey, Almond Butter and Raisin Wrap• Parsnip Fries • No-Bake Mint Chocolate Protein Bars • Cauliflower Rice with Butternut Squash,

Kale and Walnuts • Tuna Fried Rice

SIDES & SNACKS GRAB-N-GO FOODS

• Avocado dressed with lemon juice, ground cumin and paprika• Hard-boiled eggs and sliced tomato• Apple slices and almond butter• 1 scoop protein shake with water

DINNER RECIPES

• Chicken and Asparagus Stir-Fry• Herb Broiled Chicken • Ginger Lime Super Salmon • Beef Brisket • Osso Buco

DINNER GRAB-N-GO FOODS

• Lean protein and veggies from a restaurant

• Can of albacore tuna, mixed with mustard and chopped celery

• Hard-boiled eggs and sliced tomato• Roasted chicken and green veggies



72-Hour Sample Meal Plan

Here is your sample 72-Hour Meal Plan. Please feel free to customize with your favorite items from the food lists above. Stick with this plan for 72 hours or until you successfully meet your weight-loss goals! Good luck :).

DAY 1

Super Meal #1 (Breakfast) 7am Super Slim-Down Smoothie

Super Meal #2 (Lunch) 11am Super Spinach Salad

Super Meal #3 (Snack) 3pm Turkey, Almond Butter and Rai-sin Wrap

Super Meal #4 (Dinner) 7pm Herb Broiled Chicken

Cauliflower Rice with Butternut Squash, Kale and Walnuts



DAY 2

Super Meal #1 (Breakfast) 7am Super Slim-Down Cereal

Super Meal #2 (Lunch) 11am Super Kale Salad

Super Meal #3 (Snack) 3pm Parsnip Fries

Super Meal #4 (Dinner) 7pm Ginger Lime Super Salmon

Cauliflower Rice with Butternut Squash, Kale and Walnuts

DAY 3

Super Meal #1 (Breakfast) 7am Super Pancakes

Super Meal #2 (Lunch) 11am Super Romaine Salad

Super Meal #3 (Snack) 3pm No-Bake Mint Chocolate Protein Bars

Super Meal #4 (Dinner) 7pm Beef Brisket

Super Kale Salad



7 STEPS TO DROP WEIGHT IN 72 HOURS

Step 1: Quit Sugar

The first step in dropping weight fast is to quit sugar. Immediately! I want you to imagine sugar as a little weight-gain devil. He’s mean, he’s ugly and his only goal is to add inches and pounds to your body. Your goal is to avoid this little devil at all cost.

Why is sugar fattening? Let me count the ways…

• Eating too many simple carbohydrates, espe-cially from sugars, causes fat to become fixed in fat tissue, rather than used as energy or moved out of the body.

• Sugar intake raises your insulin levels, which prevents fat from being released and flushed from the body.

• Eating too much sugar directly causes free fatty acids to turn into triglycerides that get stored as fat. This is particularly true of fructose, a kind of sugar found in just about any processed food, baked item or sweetened drink, including fruit juice. Also found in high levels in dried fruit!

• Fructose causes insulin resistance and raises insulin levels in the body, which means in-creases in fatty deposits.

• Fructose causes resistance to a hormone called leptin, which makes the brain not realize that the fat cells are full of fat. This leads to increased food intake and decreased fat burn-ing. This is bad. Very bad.



• Fructose doesn’t make you feel full and satisfied after meals. It does not lower levels of the hunger hormone ghrelin and it doesn’t reduce blood flow in the centers of the brain that control appetite. This causes you to eat more.

• Sugar has a powerful impact on your reward system, which causes addiction in certain individuals. This activates your powerful reward-seeking behavior that also increases food intake.

Step 2: Cut Out Grains

I know this is a controversial thing to say, so please hear me out. I’m gonna say some stuff here that you may not want to hear - stuff that goes against what you’ve been made to believe is healthy.

However, if you read the following with an open mind then you’re go-ing to come away with a life chang-ing truth about truly healthy eating that will transform your body. It has certainly transformed mine.

A few weeks ago I posted the quote below from Mark Sisson, author of The Primal Blueprint, on my facebook page that raised many questions.

“There are no requirements in human nutrition for carbohydrates. Grains are totally unnecessary.”

So if we aren’t supposed to be eating grains then why are ‘whole grains’ said to be so healthy for us? Why do whole grain bread product have a heart-healthy stamp on them? Why does the doctor tell us to eat plenty of whole grains to help lower our cholesterol and increase our



fiber intake?

Here is the argument against the consumption of grains:

• When looking at the span of human existence, grains have been a part of our diet for only a short time.

• “For better or for worse, we are no longer hunter-gatherers. However, our genetic makeup is still that of a paleolithic hunter-gatherer, a species whose nutritional requirements are optimally adapted to wild meats, fruits and vegetables - not cereal grains. There is a sig-nificant body of evidence which suggests that cereal grains are less than optimal foods for humans and that the human genetic makeup and physiology may not be fully adapted to high levels of cereal grain consumption.” - Loren Cordain, Ph.D., author of The Paleo Diet

• Grains contain plentiful calories; however, they also contain “antinutrients” (compounds that interfere with the absorption of beneficial nutrients), are high in carbs, and have grain protein which are foreign to the human digestive process.

• A diet high in grains puts stress on the body’s insulin regulation mechanism which leaves you susceptible to weight gain and diabetes.

• Certain grain proteins (ever heard of gluten?) trigger an immune response when ingested. According to researchers, as many as one third of us are gluten-intolerant or gluten-sensi-tive. Over time this can lead to dermatitis, joint pain, reproductive problems, acid reflux, other digestive conditions, autoimmune disorders and celiac disease.

• “For the purpose of weight control and preventing disease, a gram of carb from a whole grain is no better than a gram of carb from a refined grain. I’m not suggesting you choose refined grains over whole grains; I’m suggesting that you ditch all grains.” - Mark Sisson, Primal Blueprint

I don’t know why grains are still considered a health food darling while the research against gluten and processed carbohydrates piles up.

I, too, have spent years being duped into thinking that brown rice and whole grain bread was benefiting my body, when in fact it was responsible for the weight I couldn’t lose and the indigestion I felt. The day that I stopped eating grains my body naturally began to shed off extra pounds.



The good news is that eating fewer grains is easier than you think.

Here are some painless ways to replace grains:

• Bake a loaf of almond bread to replace wheat bread.• Wrap your sandwich in large lettuce leaves.• Eat kale chips rather than traditional chips.• Bake some caveman granola rather than regular cereal.• Swap out regular flour for almond flour in your favorite baking recipe.• Make noodles with a vegetable peeler and a zucchini, or use spaghetti squash.• Try my favorite recipe for Real Healthy Sweet & Sour Rice, using cauliflower rather than

traditional rice.

Eliminating grains from just one meal each day can and will make a difference in how you look and feel. And when your goal is to drop weight fast, then cut grains out of your diet completely. All of those extra calories that grains contain have no place in your Super Slim-Down Diet!

Step 3: Have a Shake Replacement Meal

Our strategy with the Super Slim-Down Diet is to eat a healthy, balanced meal four times each day. These super meals are low in calories, high in protein and contain healthy fiber. (And as we’ve learned from the first 2 steps, these meals are void of sugar and grains.)

I highly recommend that one of your four super meals be a meal replacement shake. This can be the Super Slim-Down Shake (Found in 21 Super Slim-Down recipes cookbook that accompanies this book) or you could simply mix a scoop of high-quality protein with water.


http://realhealthyrecipes.com/2011/10/04/almond-bread/

http://realhealthyrecipes.com/2013/02/05/easy-kale-chips-the-classic-and-the-cheesy/

http://realhealthyrecipes.com/2011/09/19/caveman-granola/

http://realhealthyrecipes.com/2012/07/25/your-real-healthy-kitchen/

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http://realhealthyrecipes.com/2013/04/01/real-healthy-pizza-casserole/

realhealthyrecipes.com/2013/04/11/real-healthy-sweet-sour-rice/

http://realhealthyrecipes.biotrust.com/Shop.asp?s=&View=Item&Product=2409


The benefits of replacing a meal with a high-protein, low-sugar shake are vast…

BUILD MUSCLE

Protein shakes are a fantastic way to take in quality protein quickly. Most of us aren’t getting all of the protein that we need, and so it’s important to make sure that each of your four super meals are built around a hearty serving of protein. This protein supports healthy muscle gains, which are vital to permanently raising your base metabolism.

BOLSTER YOUR NUTRITION

Homemade shakes made with fresh fruits, vegetables and natural proteins deliver essential vitamins and minerals without sacrificing taste. These shakes provide essential nutrients that are necessary for both weight loss and muscle building.

LOSE FAT

According to the American Journal of Clinical Nutrition, high-quality proteins are more satiating than either carbohydrates or fats, and have the ability to improve your metabolism. A study that appeared in the journal “Nutrition & Metabolism” in 2008 stated that obese women and men lost more fat when they drank two protein shake meal replacements per day while following a low-calorie diet. Subjects who adhered to the low-calorie diet without the shakes lost less total body fat and more lean muscle mass.

Step 4: Have a Salad Meal

For many of us, it can be difficult to accept that a salad can be considered a meal. Especially if you are of the ‘meat and potatoes’ mindset! Now since our goal here is to lose weight as quickly as we can, eating one salad meal per day is really going to help meet your weight-loss goal.

Why salad? Salads are filled with low-calorie, high-fiber vegetables, many of which contain natural fat-burning properties. Despite being low-calorie, salads are quite filling, due to all



that natural fiber. Sounds like a total winner, right?

Tips for the Perfect Fat-Burning Salad…

While you may think you’re making a smart diet choice by opting for a salad, you may ac-tually sabotage your diet with more fat and calories than you realize. Salads are a great way to get your recommended daily allowance of veggies and are often full of nutritious good-ness. Made with the right foods they can also be a great meal for those seeking to lose some weight. Unfortunately, high-calorie foods or dressings are often added (think: fried chicken), making them a poor choice for health- or weight-conscious folks.

Next time you inspect the salad bar or your refrigerator for ingredients to toss in your salad, keep these tips in mind.

VEGETABLES

Leafy greens and veggies should be the base of your salad. Choose as many vegetables as you would like. Choose from mixed greens, broccoli, sugar snap peas, spinach, cucumbers, onions, peppers, cauliflower, mushrooms, green beans, zucchini, shredded carrots, radish, sprouts, cabbage, beets, tomatoes and whatever veggie you can think to add. At only 25 calo-ries per serving, vegetables are loaded with vitamin C, folic acid, potassium, fiber and antiox-idants. So the more veggies, the better!

In addition to all your other veggies, go with the darkest green lettuce you can find. Choose Romaine, spinach, mustard leaves or green leaf over iceberg for increased nutrition. Leafy greens come in at less than 20 calories per two-cup serving and provide folic acid, antioxi-dants, vitamins and minerals.

PROTEIN

If you find yourself feeling hungry soon after eating a salad, add some protein the next time. Good sources of protein to toss in a healthy salad include hard-boiled eggs or just the egg whites, grilled chicken, grilled salmon, steamed or boiled shrimp, tuna packed in water or roasted turkey breast. A good serving size of this protein would be three ounces.



Tempting as they may be, avoid fried, crispy or saucy items that many add to salads.

EXTRAS

Though many salad extras may be packed with nutrition, they are often also full of calories. On average, extras add approximately 600 calories to an otherwise low-fat salad. A good rule of thumb when it comes to preparing a light salad is to choose just one high-calorie extra or two half-portion extras. Popular high-calorie add-ons include fried noodles, cottage cheese, pepperoni, avocado, bacon, bleu cheese, croutons, cheese or nuts.

DRESSING

Dressing often makes the salad. Unfortunately, it can also make a salad a high-calorie event. The average vinaigrette contains 50 calories in one tablespoon, while the same amount of ranch dressing contains about 90 calories. Plastic containers or dressing packets at restau-rants contain four tablespoons of dressing. Use all of it and wind up with between 200 and 360 calories. As if that weren’t enough, many dressings also contain saturated fat. This raises cholesterol and the risk of heart disease.

Instead of grabbing the first dressing you see, look for a low-fat, low-calorie option. A healthy dressing choice is a couple teaspoons of olive oil mixed with vinegar or lemon and spices or herbs. Instead of drenching your salad in dressing, dip your fork into dressing before taking a bite of salad.

Now that you know how to make a healthy salad, stop drooling and start eating!

Step #5: Pass on Salty Snacks

In the first 72 hours of a diet, most of us experience a surge of pounds lost, only to find that the weight loss quickly tapers off. The reason for that initial whoosh is the shedding of water weight.

Our bodies retain water when we eat salty and carb-filled foods. As a first order of duty, once



our healthy diet has begun, our bodies let go of all those water molecules that were being retained as a result of the salty carbs we had eaten.

WHY SALT CAUSES BLOATING

Your body relies on electrolytes, most significantly sodium and potassium, to carry the elec-trical impulses that control bodily functions. In order for your body to function properly, it is important that the concentration of electrolytes remains constant.

A high concentration of electrolytes in your blood triggers your thirst mechanism, causing you to drink adequate amounts of water to return to the proper concentration of electrolytes.

When you consume an adequate amount of water, your kidneys are able to keep the concentration of electrolytes in your blood constant by increasing or decreasing the amount of water you retain. The result of your retaining more or less water in your blood-stream can also affect your blood pressure.

The water moves beyond your bloodstream, which is what leads to bloating. Through the process of osmosis, water flows from a lower salinity environment to a higher one (in an attempt to balance the levels of salinity). After you consume large amounts of salt, it is the water moving from your bloodstream into your skin that gives you that “puffy” look and makes it hard to get your rings off. Then, when you consume lesser amounts of salt, the same process works in reverse to remove the excess water from your body.

So, avoid excess salt consumption and allow your body to quickly release extra water weight.



Step #6: Drink Water

Though you probably don’t think about it often, water is the most essential element, next to air, to your survival. The simple combination of two parts hydrogen, one part oxygen makes up more than two-thirds of your body and is involved in a host of bodily functions that we routinely take for granted. Just to name a few:

• Water works to regulate the thermal condition of your body.• Water serves as a lubricant in your joints.• Water helps flush toxins from your blood.• Water gives your skin a clear, glowing complexion.• Water assists with digestion, pulling all the usable nutrients out of foods.• Water aids in disease prevention. Drinking 8 glasses a day has shown to reduce your chance

of colon cancer by 45% and bladder cancer by 50%.

WHAT ABOUT FITNESS AND FAT LOSS?

You’ve probably heard that you need to drink plenty of water in order to drop weight, but did you ever wonder why? What does water have to do with decreasing your calories and increas-ing your activity level in an effort to shed pounds?

1. Water is a natural appetite suppressant.Fill your stomach with a glass of water before each meal and you will find that you won’t eat as much. This also works on snacking throughout the day, keep hydrated all day long and watch as your desire to snack decreases.

2. Water increases your body’s ability to efficiently metabolize fat.This process begins with your kidneys receiving enough water to function at their peak, which in turn helps your liver reach optimal efficiency in removing toxins and waste from your blood. With your liver working at maximum capacity, fat will be metabolized at a higher rate. This means a decrease in your overall body fat. (And who doesn’t want that?)



3. Water is the perfect substitute for high calorie beverages.Want to supercharge your fitness results this summer? Well, this is the most effective way to utilize water toward your waist-shrinking efforts. Most of us consume more than our share of calorie-packed beverages. Smoothies, shakes, frozen mochas, soft drinks…you get the idea. When you trade your high-calorie beverages in for a tall glass of water you will expedite your results in a major way.

THE OTHER SIDE OF THE STORY…

Now you know that drinking sufficient amounts of water will help you reach your fitness goals faster than ever, but you should also know that failing to drink enough water comes with serious conse-quences.

• Your body will shift into “preserve” mode - which means you will store more fat.

• Bodily functions will slow - leading to an overall decrease in energy levels.

• Headaches will become an expected nuisance - your brain is more than 70% water.

5 HYDRATION TIPS

Tip #1: Caffeinated beverages such as coffee, soft drinks or energy drinks cause your body to lose water. After you enjoy a dose of caffeine, replace the lost water by drinking two times that amount in water.

Tip #2: Add a slice of lemon to your water to spice things up.

Tip #3: Always carry water with you throughout your day - keep a bottle in the car, at your workplace and next to your bed.



Tip #4: Exercise and hot summer days both increase your body’s water requirements - make a mental note to drink before, during and after exercise or while out on a hot day.

Tip #5: Make it a habit to begin your day with a large glass of water, and then drink a glass before each meal and one between meals.

HOW WATER HELPS YOU LOSE WEIGHT

• Your initial weight loss (the first 72 hours) is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.

• Burning calories requires an adequate supply of water in order to function efficiently; in other words, dehydration slows down the fat-burning process.

• The process of burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.

• The 72-Hour Super Slim-Down Diet includes a large amount of fiber. And while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipa-tion instead of helping to eliminate it.

• Drinking water before every super meal may make you feel full sooner and therefore satis-fied eating less.

Step #7: Don’t Eat 3 Hours Before Bed

A few years ago there was a fat-loss supplement on the market that advertised heavily on the local station that I listened to. In each of their spots, after numerous glowing testimonials on how magical and effective this supplement was, the announcer would outline how to take the supplement. I remember it vividly.

“Take a capful in the morning, a capful at lunch, a capful after dinner and then don’t eat three hours before bed.”

Each time I heard the ad I would scream at my radio. Who was being fooled and spending their hard-earned money on this sham of a product? The very last part of their system, DO



NOT EAT 3 HOURS BEFORE BED, was the one and only reason that the users were seeing results.

And that tip is completely free for anyone to use, no supplements required.

Ironically, a few months after the ads were pulled from the radio, I heard that the company had been sued. Turns out their supplement really was bogus and all the success stories were created simply from not eating three hours before bed. Ha!

WHY NOT EATING 3 HOURS BEFORE BED WORKS TO LOSE FAT

It’s no secret that nighttime cal-ories are often the most sinful. Watching your TV show before bed, you’re likely tempted by the snacks in your pantry and the ice cream in your freezer. When you simply don’t eat during these last three hours of the day you will automatically cut out the most fattening calories from your life.

Cutting off your calories three hours before bed gives your body a longer period of fasting, between dinner and breakfast. This is valuable time that your body will spend burning fat reserves.

Eating late at night can be the cause of indigestion and restless sleeps. By ending your daily calorie intake three hours before you sleep, your body will be able to rest more easily and soundly.



5 WEIGHT-FLUSHING EATS AND DRINKS

Here are 5 weight-flushing eats and drinks that will accelerate your 72-Hour Slim Down-Di-et results. Feel free to include these items in your meal plan and ongoing as a part of your healthy and lean lifestyle.

1: Fat Flush Water

When it comes to fat burning, not all water was created equal. You can enhance your water by adding any of the following fat burners:

• Lemon Slices• Cucumber Slices• Fresh Mint Leaves• Apple Cider Vinegar• Grapefruit Slices• Cinnamon Sticks• Apple Slices• Parsley• Ginger Root• Fresh Dill• Cloves• Cayenne• Anise• Fresh Berries



Grapefruit

Ah, the magical powers of fresh, organic grapefruit. No joke, this is one of my all-time favorite snacks to enjoy after din-ner. Between the months of November to March (California grapefruit season!!!) I peel a large pomelo grapefruit for both myself and B as an after-dinner treat. It takes a while, since each segment must be peeled, but the sweet and tangy re-ward is so great that I continue to invest the time! Even the kids love sweet pome-lo slices.

So how does grapefruit help to flush out fat?

For starters, studies suggest that the fiber-filled fruit takes more calories to digest than it contains. Negative calories!

Grapefruit lowers the insulin levels in the body - not by a huge degree, but by some. This de-creased insulin level prevents the body from storing as much sugar as fat. Those lower insu-lin levels also help reduce appetite, as a high insulin level is what turns the brain on that it’s time to bring some energy into the stomach.

Another added benefit here is that grapefruit is high in fiber with very few calories (a half grapefruit is only about 40 calories, usually a little less).



Green Tea

Green tea can help improve metabolism by as much as 4% in a 24-hour period! That might not seem like much but if it becomes a regular part of your diet it has the potential to keep your metabolism running higher throughout the day.

Another benefit is the caffeine content in green tea. While lower than a cup of coffee by volume, the small amount of caffeine still carries the same affect of the heart rate increasing, thus elevating circulation and causing the heart to work just a little harder. This can increase calorie burn over the course of a day.

Green tea is also known to reduce appetite to some degree, varying from person to person. Supplements are available that are made from green tea extract, but the primary benefit comes from freshly brewed tea or concentrated green tea drinks.

Asparagus

Asparagus is well known for its diuretic properties. As we discussed earlier, your body is going to be dropping a lot of water weight in the first 72 hours of your diet, and asparagus is a natural way to boost that loss of water. This diuretic property is due to the amino acid aspar-agine.

Here are some tips on including asparagus in your diet:• Trim off the tough ends before cooking. This reduces the overall size of the vegetable, so

keep this in mind when deciding how much to purchase. • The best asparagus stalks are straight with firm stems of equal thickness. The tips are tight,



pointed and deep green in color. Wilted tips show that the asparagus has passed its prime.• Keep asparagus upright, refrigerated with stalks in water. • Asparagus will keep for 4-5 days, but each passing day it will lose some of its nutrient prop-

erties.

Try these healthy asparagus recipes:Asparagus Noodles with Lemon and DillRib Eye and Chicken Wrapped AsparagusRoasted Asparagus Pasta SaladArugula Salad with Citrus & AsparagusBeet & Asparagus SaladBlackberry Chicken Tenders on AsparagusGarlicky AsparagusSesame AsparagusAsparagus & Winter Veggie SoupTangy & Tender Asparagus


http://realhealthyrecipes.com/2014/06/25/asparagus-noodles-with-lemon-and-dill/

http://realhealthyrecipes.com/2014/03/14/rib-eye-and-chicken-wrapped-asparagus/

http://realhealthyrecipes.com/2014/01/25/roasted-asparagus-pasta-salad/

http://realhealthyrecipes.com/2013/04/26/arugula-salad-with-citrus-asparagus/

http://realhealthyrecipes.com/2013/03/13/beet-asparagus-salad/

http://realhealthyrecipes.com/2013/01/29/blackberry-chicken-tenders-on-asparagus/

http://realhealthyrecipes.com/2011/02/21/garlicky-asparagus/

http://realhealthyrecipes.com/2010/10/27/sesame-asparagus/

http://realhealthyrecipes.com/2009/12/14/asparagus-winter-veggies-soup/

http://realhealthyrecipes.com/2009/11/20/tangy-tender-asparagus/


Cranberry Juice

Cranberry juice is an amazing source of many essential nutrients, and it is filled with antioxidants that boost the immune system and protect against disease. According to the USDA Na-tional Nutrient Database, one cup of unsweetened cranberry juice contains 23.5 milligrams of vitamin C, almost one-third of the recommended daily al-lowance for adult females, and almost one-fourth of the RDA for adult males.

Cranberry juice is also a wonderful source of vitamins E and K, as well as polyphenols, plant compounds that may help prevent cancer.

Possibly the biggest reason that unsweetened cranberry juice is helpful for flushing fat is its ability to assist the liver with detoxification.

Keep in mind that many cranberry juices are made with added sugars. This will NOT help your fat-loss efforts. So be sure that you are selecting unsweetened, organic cranberry juice and dilute it with some filtered water. Limit yourself to 8 ounce of this juice per day, in order to reap the rewards without taking in too much (natural) sugar.



7 SUPER SLIM-DOWN SUCCESS SECRETS

1. Go All In

When starting a new venture to improve yourself there’s often a small window when your motivation is ignited. You’re in that window right now! You just purchased this program, you’re pumped up and you are so excited to shed unwanted pounds.

You can see yourself slimmer in 72 hours already, right? This is GO time! Quickly act on your motiva-tion.

Fully commit yourself to this diet. Prepare yourself for the next 72 hours by doing your shopping and prepping your four daily mini-super meals. Set your-self up for success by doing all the legwork now, when you feel most motivated.

2. Know Your Weaknesses

You know better than anyone what things tempt you to abandon ship on your diet. It’s the ice cream hidden at the back of the freezer, the packaged snacks in your glove compartment or the fast food place that’s right on your way home from work.

Don’t sit around waiting for these temptations to knock you off track – actively seek them out



and destroy them. Throw the junk away and get it out of your home. Drive home a different way if that means avoiding the fast food place that always gets you off track. Think ahead and plan for success.

3. Exercise Accelerates Results

Could you lose fat and shed pounds on the 72-Hour Super Slim-Down Diet without exercise? Absolutely! Without a doubt you’d still see results. But by including exercise you are able to dramatically accelerate your results.

My advice to you: get moving every day. Exercise is fantastic for your heart, it revs up your metabolism, it increases strength and muscle tone and best of all it feels really good. By mak-ing exercise a daily habit it will begin to feel like less of a chore.



Find something that you enjoy and stick with it for 30-60 minutes each day.

4. Portion Control Matters

The recipes that you’ll find here in the 72-Hour Super Slim-Down Diet are geared towards helping your body shed unwanted fat, but you will still need to exercise portion control.

The recipes are written to indicate the size of a single serving, so stick with these portions. Once your body is accustomed to the size of your four mini super meals you will feel com-pletely satisfied, so you just need to get through that first 24 hours of adjustment period – especially if you have been routinely eating larger portions.

The great news is that these super slim-down recipes are filled with protein, fiber and healthy fats – all things that encourage your body to feel full and satisfied.



5. Water, Water, Water

Drinking lots of water is key to successfully shedding fat, and so many other important bodily functions. Fresh spring water is best, and it should be enjoyed all day long.

Start your day with a large cold glass and continue to sip throughout the day. Make it a habit to drink a large glass of water before each of your four mini super meals.

Water is your go-to beverage of choice on the 72-Hour Super Slim-Down Diet, and hopefully that’s a habit that you’ll continue for a lifetime.



6. Know Yourself (Love Yourself)

Are you someone who craves variety in your diet? Or is simplicity more important to you? With the 72-Hour Super Slim-Down Diet you’re able to choose from 21 Super Slim-Down Recipes as well as the list of grab-n-go options – this could mean eating something different for each and every mini super meal.

However, you know yourself better than I do. If too much variety is going to add complication and frustra-tion, then choose a handful of the recipes and stick with those. Sometimes doing the exact same thing each day is simpler and helps keep you on track.

You’ll see success with either technique – tons of variety or keeping it simple, so do what you know will work best for you.

7. From 72 Hours to a Lifetime

If you have more than just a few pounds to lose then I suggest staying on the Super Slim-Down Diet for longer than 72 hours.

The four mini super meals are packed with all the nutrition that you need to be healthy while losing weight – unlike the starvation diets, so there’s nothing stopping you from eating this way for as long as you’d like.

Really, these recipes are the perfect way to eat, the way that nature intended that we eat. Real, whole foods and wholesome lean proteins and essential fats are exactly what we need to be lean and to thrive. Once you reach your ideal weight, continue to eat this way, while adding in some wholesome treats on occasion.



THE 9 NEW RULES OF LEAN EATING

You’d like your eating plan to work for you – to get you the results that you want without lots of compli-cated steps. The good news is that lean eating does not mean compli-cated eating. It just means eating smart.

Read on for the NEW rules of lean eating that will make fat loss sec-ond nature. And don’t worry, lean eating can still be very delicious. In fact, you’ll find many of your new, lean meals to be better in flavor and more satisfying than your old, fattening eats.



1. Eat the RIGHT Type of Carbs

There is a hierarchy for which carbs have a place in a lean diet and which carbs will only fat-ten you up. The success of your eating plan rests squarely on which of these carbs you regu-larly include in your diet.

1. Green Vegetables2. Non-Green Vegetables3. Fruit4. Whole Grains and Starches5. Refined Grains6. Foods with Added Sugar

The top three ranked carbs are where 90% of the carbs in your diet should be coming from in order to get that lean physique that you want. Immediately cut out the bottom two (re-fined grains and foods with added sugar) and on occasion include a limited amount of whole grains and starches.



2. Track What You Eat

The only way to improve upon your diet is to actually know what you’re currently eating. Keep a food journal or download a free food tracker app, and input all of the calories that you consume over the course of a week. This will give you a broad look at where your low-quality calories are coming from (high sugar, empty calories).

Your first step will be to eliminate these fattening calories and to start replacing empty calo-ries with nutrient-filled whole foods.



3. Space Meals Apart

Much has been said over the past decades about the importance of eating small frequent meals throughout the day. This is old, outdated science. New research has proven that there’s more harm than good to eating more frequently than every four hours.

Stick with four super meals each day, and fill in a protein-based snack if your meals are going to be more than four hours apart.

4. Never Restrict Calories to the Extreme

There’s a certain allure in the idea of temporarily restricting calories to the extreme. The idea that one can drop a size or two in just as many weeks is quite tempting.

I hate to be the one to burst your overambitious bubble, but extreme calorie restriction NEVER WORKS. It’s terrible for your body and it is not something that is sustainable (name-ly because you’d starve to death), so the pendulum inevitably swings in the other direction, resulting in binges.

The key to being lean for life is to eat in a way that you can sustain forever. Eat whole foods. Eat a moderate amount of the RIGHT calories. Every day, ongoing, forever.



5. Eat Veggies First

This may go against all of your instincts, but hear this one out. When you sit down to a meal first eat all of the veggies and salad, before moving on to the main dish. This simple strategy helps fill you up with lower-calorie foods first, before moving on to the higher-calorie items.

By making this a habit you’ll naturally and effortlessly consume fewer calories at each meal, which will add up in a big way.



6. Include Protein at Every Meal

Each of your meals should be built around a healthy serving of protein. This protein could be meat (chicken breast, fish fillet, roasted turkey, braised beef, etc.) eggs or protein powder.

Having protein as the focal point of your meal is important for two reasons. 1) You’re fuel-ing up in a way that builds muscles rather than stores fat and 2) By default, you’re avoiding high-calorie main dishes, which are what really cause most weight gain.



7. Ban Liquid Calories

Liquid calories have no place in a lean eating plan. No place at all. Anytime that you are drinking calories, it’s safe to assume that you’re adding inches to your waistline. Put down the beer, just say no to the blended coffee drink and forget about fully loaded soda pop.

Filtered water and unsweetened tea are both wonderful alternatives to calorie-laden beverag-es.



8. Avoid Prepackaged Foods

Prepackaged foods and snacks have no place in a lean eating plan. These processed foods contain numerous fattening ingredients such as refined sugar, sodium, grains, fillers and other artificial ingredients.

If you are currently eating packaged foods on a daily basis, then cutting these items out will quickly translate into pounds lost.



9. Swim Upstream

As a society we are overweight. We are riddled with obesity-related ailments. We are un-comfortable in our own skin. We are craving weight loss. So it’s safe to say that whatever you see the masses around you do, when it comes to food and exercise, you should aim to do the opposite.

See a line wrapped around that fast food joint’s drive thru? Do not enter. Instead, eat a simple meal made with vegetables and lean protein.

See all five people ahead of you in line at the coffee shop order a sweet drink? Do not follow suit. Instead, order an unsweetened drink.

See the movie theatre parking lot packed to the brim, and the gym parking lot empty? Skip the movie and hit the gym.

Swim upstream and be different than the masses by living in a desirable, healthy, lean body.



© Keuilian, Inc www.RealHealthyRecipes.com

I hope you’ve enjoyed this 72-Hour Super Slim-Down Diet as much as I enjoyed creating it! If you’d like more of my recipes, check out my blog, RealHealthyRecipes.com. And let’s be friends! Like the Real Healthy Recipes Facebook Fan Page for ongoing tips, support, motivation and healthy recipes.

Happy Cooking :)Diana Keuilian

P.S. How are your weight-loss results? I’d love to hear from you! Give me a shout out on the Real Healthy Recipes Facebook Fan Page :).



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disclaimer: the information contained in this book is for ...the plan in this diet you will eat 4...

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