FAST TRACK FORMULA

Dr. Alfreds

Prof. Alfred Hasselbacher

ImagineImagine a diet without any restrictions…every other day. When on a Monday you are free to eat what you would like, and on a Tuesday monitor your caloric intake. As you limit your intake on Low Days, you will always have a High Day to look forward to – the very next day.

Dr Alfred’s Fast Track Formula™ helps make weight loss and maintenance as easy and as practical as possible.

Enjoy the Foods that You Would Like… Without Guilt

According to the evidence from several studies on alternate-day calorie restriction, many of the advantages of this lifestyle can be realized regardless of the type of food that you eat. As calories are restricted on the Low Days, a stress response is activated in the body that turns on the SIRT1, or “rescue gene”. The benefits of this stress response, including weight loss, are more closely linked to the amount of calories being consumed rather than the specific foods themselves. The evidence shows that you can eat the foods that you would like on High Days and still lose weight, increase your energy, and reduce the cell inflammation that causes premature aging and aging-related diseases.

Eating Healthy on High Days

Although you will have the freedom to eat the foods that you would like on High Days and still reap the benefits of the diet, it is important to remember that, for optimal health, there are foods that you should eat more often, such as fruits and vegetables, and there are foods that you should try to limit, such as those that contain trans-fats and toxins. Also, the goal of High Days is to feel satisfied without intentionally over-eating. Individuals on the Dr Alfred’s Fast Track Formula™ have found that, despite restricting their calories on Low Days, they are no hungrier on High Days than they would be if they were not on the diet, and in some cases they are less hungry. If you’re not as hungry on High Days, it’s okay to eat less than your regular daily allowance.

This book will go into more detail about the most nutritious foods that can be chosen on both Low Days and High Days.

It’s important to enjoy eating on the High Days so that you won’t feel deprived and will be able to continue restricting your calories on Low Days.

About Dr. AlfredAs a leading Professor of Medicine, Dr Alfred has developed a reputation for his vast medical knowledge, clinical expertise and dedication to helping individuals maximize their health.

His most recent research has been on how the body responds to alternative-day calorie restriction by triggering the SIRT1 gene, otherwise known as the “rescue gene”. Based on his scientific research on alternative-day calorie restriction this has led him to the conclusion that this lifestyle change can offer many benefits, such as weight loss, increased lifespan and lowered risk of disease.

A note from Dr Alfred..

Dear Friend,

“After witnessing many of my patients struggle with their weight, I became committed to finding a way for them to achieve a healthy body weight and improve their health without the stress and difficulty of complying with traditional diets. In 1996 I began analyzing and researching the effects that alternate-day fasting has in humans with very interesting results.

My research showed that by restricting calorie intake on alternative days increased SIRT1 activity in fat cells, causing fat to move into the bloodstream where it is used as energy, increasing the bodies metabolism which results in burning fat. We also found that this state also works to inhibit fat storage by switching off the PPAR-gamma gene. PPAR-gamma is responsible for storing fat in the body. In terms of weight loss this is very good news, not only because the less fat you store the thinner you become , but in terms of general health & longevity the effects of boosting your SIRT1 gene could also significantly slow the aging process and prevent specific diseases such as Type 2 diabetes, arthritis and osteoporosis,

Many of my patients around the world have seen significant short term & long term results in managing their weight and general health by following our FT Formula.

I invite you to read my book, I guarantee you will see results within 7-14 days. We have tried our best to keep it short and sweet but informative and without all the boring scientific stuff. We are here to answer any questions you have.

Peace, Love & Well-being

Alfred

Based on the science behind SIRT1 gene activation, Dr Alfred created Fast Track Formula™ so that individuals can benefit from this gene’s remarkable effects on health and longevity.

Prof. Alfred Hasselbacher

FAST TRACK DETOX

Dr. Alfreds

*Note: Those who do not wish to detox can skip straight to Phase 1

Fast Track Detox

Time To Complete: 7-14 days

To help you on your weight loss journey, we need to clear your body out! Over the years, food has gotten stuck in your digestive tract.

Our bodies accumulate toxins from processed foods, pollution and other chemicals. These toxins get stored in fat cells. So if we get rid of toxins, we can get rid of the fat cells!

Getting rid of these toxins will ready your body to lose weight and fat.

Ten benefits you will gain from the F T Detox

*Note: Those who do not wish to detox can skip straight to Phase 1

Lose excess weightEliminate harmful toxins causing your fat cells to shrinkStrengthen your immune systemGain energySharpen your mindIncrease enduranceAccomplish moreSleep betterImprove your overall health and well beingBreak down emotional ties that you have with food

Healthy liverA giant portion of your belly fat (and body fat for that matter) is due to 3 things... Incorrect diet, poorly functioning liver (major metabolism organ), clogged up colon.

If you find yourself eating a large amount of processed foods, dairy, red meat, preservatives, etc., you are ingesting an enormous amount of toxins. These toxins overwhelm your 2 main detox organs; your liver and your colon. Since this happens over a long period of time, your liver and colon become sluggish, slowing your metabolism. They also shuttle express toxins into fat cells. For most people, this fat will be shuttled to their belly, bum, hips, and thighs; the areas close to those 2 organs.

A little about your liver:

The sole purpose of your liver is to breakdown fat and filter out harmful substances through, what’s called, bile in the small intestines. The liver then re-circulated these bile acids back into the small intestines and the entire bile pool recycles through the enter hepatic circulation 6 to 8 times a day.

If this re-circulated fluid is high in fat and/or toxins, this will always lead to excessive weight gain, making it almost impossible to lose weight permanently. Now, if the liver does not regulate fat metabolism efficiently, weight gain tends to occur around the belly area and a protuberant abdomen (also known as a pot belly) will develop.

Another sign of an unhealthy liver can be a roll of fat around the upper abdomen. This is a sure sign of a clogged up, slowly functioning liver. If the liver filter is damaged, blocked or clogged up with toxins and excess waste, it can’t remove the small fat globules (chylomicrons) that circulate in the blood stream.

These extra chylomicrons then build up in other organs and in fatty deposits under the skin... which can lead to cellulite in YOUR bum, thighs, arms and belly. It can be almost impossible to lose the abdominal fat until the liver function is improved. That’s one of the major reasons that the older we get, the fatter we get.

So basically, when your liver is clogged up with junk, it will make you fat, no matter how much “dieting and exercise” you do. Ever wonder why whenever you would diet and stop, you’d gain the weight right back? Clean out your liver properly and it will turn right back into the fat burning, metabolism boosting organ it once was.

The key is starting a good weight loss program with a healthy liver that’s burning fat for you, 24 hours a day, 7 days a week. Even while you’re sleep

Liver Cleansing FoodsTo give your liver a boost, make sure that you are adding these foods in daily to your diet. Try to add at least 2-4 servings a day.

Note: If you’re on the Detox that will be outlined, check that you can eat the following foods while on it, some foods listed are forbidden for the duration of the Natural Food Diet.

GarlicJust a small amount of this pungent white bulb has the ability to activate liver enzymes that helps your body flush out toxins. Garlic also holds high amounts of allicin and selenium, two natural compounds that aid in liver cleansing.

Beets & CarrotsBoth extremely high in plant-flavonoids and beta-carotene, eating both beets and carrots can help stimulate and improve overall liver function.

GrapefruitHigh in both vitamin C and antioxidants, grapefruit increase the natural cleansing processes of the liver. A small glass of freshly-squeezed grapefruit juice will help boost production of liver detoxification enzymes that help flush out carcinogens and other toxins.

Green TeaThis liver-loving beverage is chock-full of plant antioxidants known as catechins, a constituent known to assist the livers overall functions. Green tea is not only delicious; it’s also a great way to improve your overall diet. Learn more about the benefits of green tea.

AvacadosThis nutrient-dense super-food helps the body produce glutathione, which is necessary for the liver to cleanse harmful toxins. Recent studies indicate improved liver health when avocados are eaten regularly.

WalnutsHolding high amount of the amino acid arginine, walnuts aid the liver in detoxifying amino are also high in glutathione and omega-3 fatty acids which support normal liver cleansing assure you chew the nuts well (until they are liquefied) before swallowing.

Olive OilCold-pressed organic oils such as olive, hemp and flax-seed are great for the liver, when used in moderation. They help the body by providing a lipid base that can suck up harmful toxins in the body. In this way, it takes some of the burden off the liver in terms of the toxic overload that many of us suffer from.

ApplesHigh in pectin, apples hold the chemical constituents needed for the body to cleanse and release toxins from the digestive tract. This, in turn, makes it easier for the liver to handle the toxic load during the cleansing process.

CabbageMuch like broccoli and cauliflower, eating cabbage helps stimulate the activation of two crucial detoxifying enzymes that help flush out toxins. Try eating more kimchi, coleslaw, cabbage sauerkraut.

Whole GrainsGrains, such as brown rice, are rich in B-complex vitamins, nutrients known to improve overall fat metabolisation, liver function and liver decongestion. If possible, do not eat foods with white flour, instead try eating whole wheat alternatives.

Lemons & LimesThe liver’s favourite spice. Try adding some of this detoxifying goodness into your next lentil stew or veggie dish for an instant liver pick-me-up. Turmeric helps boost liver detox, by assisting enzymes that actively flush out known dietary carcinogens.

Other FoodsOther liver cleanse foods not listed above are artichoke, asparagus, kale and brussel sprouts.These foods are fantastic for helping your liver. Try and eat these foods when doing the Natural Food Diet that will be outlined.

Bear in mind though, some of the foods listed are to be avoided in the natural food diet so please make sure the check.

These foods should also be eaten after the natural food diet to help ensure your liver is doing its job properly.

Leafy Green VegOne of our most powerful allies in cleansing the liver, leafy greens can be eaten raw, cooked or juiced. Extremely high in plant chlorophylls, greens literally suck up environmental toxins from the blood stream.

With their distinct ability to neutralize heavy metals, chemicals and pesticides, these cleansing foods offer a powerful protective mechanism for the liver.

Try incorporating leafy greens such as bitter gourd, arugula, dandelion greens, spinach, mustard greens and chicory into your diet. This will help increase the creation and flow of bile, the substance that removes waste from the organs and blood.

Cruciferous VegetablesEating broccoli and cauliflower will increase the amount of glucosinolate in your system, adding to enzyme production in the liver. These natural enzymes help flush out carcinogens, and other toxins, out of our body which significantly lowers our risk of cancer.

TurmericThe liver’s favourite spice. Try adding some of this detoxifying goodness into your next lentil stew or veggie dish for an instant liver pick-me-up. Turmeric helps boost liver detox, by assisting enzymes that actively flush out known dietary carcinogens.

Dr. Alfred’s Detox (14 days)This detox is all about feeding your body clean, natural foods. This natural food diet will clear your body and liver out and prime it for losing weight and burning fat. Here are the main points of this detox:

During this detox, try and walk every day for a minimum of 30 minutes up to an hour. Try and do this outside if possible and aim to break a slight sweat. What we are aiming to do here is, clear your body of any unwanted toxins and teach your body how to tell you exactly what it is that it needs.

You may eat these natural foods:

Fruit (organic is preferred)

Vegetables (organic is preferred)

Raw nuts

Raw seeds

Legumes (beans)

Spring water (or reverse-osmosis water with a pinch of sea salt)

Coconut oil (for cooking)

Extra virgin olive oil with lemon juice (for salad dressing)

You may not eat:

Dairy (milk, cheese, ice cream, yoghurt)

Meat

Bread

Pastries

Sugar or artificial sweeteners

Summary

Eat only the foods listed

You can eat as much of this food as you like

Stay Hydrated

Stick to organic if possible

Eggs

Canned fruit or vegetables

Anything with white flour

Grains or rice

Walk for at least 30 minutes a day breaking a slight sweat

Do this for 14 days

Help clear your liver of toxins

Phase 1

FAST TRACK FORMULA

Phase 1This is the most restrictive phase of the diet. But it lasts only 14 days. 14 days isn’t very long – especially when the restriction is limited to every other day, which means a total of only seven days!

On your lower calorie day you will be restricted to only 20 percent of what you would normally eat. We have rounded this off to an average of 500 calories, which is about 20 percent of the total calories eaten daily by the average overweight woman. The reason for this is if you consume 20 percent of our normal calories on alternate days, you will be reducing your total calorie consumption by 40 percent a day (a total reduction of 80 percent - on the down day – spread over a two-day period), which means that, on average, you’ll be eating 60 percent of what you would eat normally, which is the figure that has been shown by various studies to be effective in weight-loss and your lifespan. Eating 20 percent of what they normally would every other day is tolerable for most people.

Step 1 - Finding out your normal calorie intake.These two charts, for men and women, give an estimate of how many calories your body burns every day with little to no activity. Find your number and take a note.

125 - 150 2318.483 2230.408 2142.333 2054.258 1966.183 1878.108 1790.033150 - 175 2521.608 2433.533 2345.458 2257.383 2169.308 2081.233 1993.158175 - 200 2724.733 2636.658 2548.583 2460.508 2372.433 2284.358 2196.283200 - 250 3130.983 3042.908 2954.833 2866.758 2778.683 2690.608 2602.533250 - 300 3334.108 3246.033 3157.958 3069.883 2981.808 2893.733 2805.658300 - 350 3740.358 3652.283 3564.208 3476.133 3388.058 3299.983 3211.908350 - 400 4146.608 4058.533 3970.458 3882.383 3794.308 3706.233 3618.158400 - 500 4755.983 4667.908 4579.833 4491.758 4403.683 4315.608 4227.533

100 - 125 1827.369 1766.581 1705.793 1645.005 1584.217 1523.429 1462.641125 - 150 1968.64 1907.852 1847.064 1786.276 1725.488 1664.7 1603.912150 - 175 2109.912 2049.124 1988.336 1927.548 1866.76 1805.972 1745.184175 - 200 2251.184 2190.396 2129.608 2068.82 2008.032 1947.244 1886.456200 - 250 2533.727 2472.939 2412.151 2351.363 2290.575 2229.787 2168.999250 - 300 2674.998 2614.21 2553.422 2492.634 2431.846 2371.058 2310.27300 - 350 2957.541 2896.753 2835.965 2775.177 2714.389 2653.601 2592.813350 - 400 3240.085 3179.297 3118.509 3057.721 2996.933 2936.145 2875.357400 - 500 3663.899 3603.111 3542.323 3481.535 3420.747 3359.959 3299.171

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Use a meal-replacement shake to control lower calorie daysFor the first 14 days, we suggest you get your 500 low-day calories from from meal-replacement shakes. We have found that it is more likely for you succeed if you use these shakes instead of food for the first 14 days. This is based on our past customer and our own experience.

Here are some of the main advantages of using meal replacement shakes:

•Accuracy:Mealreplacementshakesmakeitveryeasyforyoutoknowexactlyhowmanycalories you are taking in. Eating regular food on a down day is likely to allow denial and rationalization to creep in. •Youwon’thavetothinkaboutwhatyou’regoingtoeatnext,whichmeansthatyouwon’t be thinking about food all the time. This will help you think less about food on the lower calorie days.

•Mostofthesemealreplacementshakesdon’ttastetoogreat,sothismeansyouwillbedrinking them when you need to so you will get a better feeling of what it means to actually be hungry.

•Shakesareportableandeasytocarrywithyouthroughoutthedaysothatyoucanhave a sip when you feel overwhelmed by hunger.

Shakes vary in protein, fat, and carbohydrate content. Those that are lowest in carbohydrates and sugar are preferable because higher sugar content will stimulate insulin. But the amount of sugar in the shake is less important than the total calories you consume, so find the one that is most palatable for you.

Making the Most of Your ShakeRather than consuming your entire shake all at once, drink them in small amounts and make them last. Depending on how many calories are in your shakes will determine how many shakes you have a day.

There are many meal replacement protein powders on the market, but I recommend Bauer Nutrition as they provide a range of shakes that use high quality ingredients. Their shakes are great for feeling fuller for longer and are also full of essential nutrients so that your body isn’t deprived on down days.

They also have a few different flavours and another great thing is that most of their shakes on average work out at about 100 calories per shake. This is a great way to have a good amount of shakes in a day to help you not feel deprived or hungry.

Here is a link to their meal replacement shakes: http://bauernutrition.com/5-2-fast-formula-chocolate-meal-replacement.htmlhttp://bauernutrition.com/5-2-fast-formula-strawberry-meal-replacement.html

What to expect on low daysYour first low calorie day will certainly be the hardest. At first you may think that it will be impossible for you to get through the day on just 20 percent of what you’re supposed to eat. Then, after you have 100 or 200 calories in the form of a shake for breakfast and again for lunch, you’ll realize that although you may not be full, you are not starving, and you actually feel good.

The real temptation invariably comes between 11 a.m. and 2:30 p.m., when your feel you have to eat in order to perform optimally. But, as you’ll discover after just a few days, you really don’t need to eat.By late afternoon you’ll undoubtedly be quite hungry and fatigued. When this happens, you can restore yourself with taking a short rest, drinking water to rehydrate yourself, and another 100 calories from your shake.

Dinnertime can also be a challenge because sharing a meal is so much a part of the social ritual. You can, however, participate in the social interaction even if you’re only drinking the shake.The hours between dinner and bedtime may be the most challenging of all, because you won’t be distracted by work or other daily activities. It’s important to have a procedure to follow when the pressure to eat seems to be too great: Sit down, close your eyes, take four deep breaths, inhale/exhale slowly, visualize your thin body enjoying yourself, remind yourself why you are doing this (“I’ll eat tomorrow,” “Don’t blow it,” “Get busy,” “It’s worth it.”).

Call a supportive friend or relative, or engage yourself in some simple, repetitive task.Save 100 or 200 calories for bedtime to help you fall asleep, and go to bed early. Most of us are sleep-deprived anyway.

After just three or four days, you’ll notice that you don’t feel as hungry, your low calorie days will become easier-in fact, you’ll actually begin to look forward to how you feel, because you’ll be experiencing an improvement in energy and mood. Our customers report feelings of “wired,” “euphoric,” “like being in love,” etc.

Additionally, this appears to create an unconscious habit that suppresses thoughts of hunger and food. The universal experience of those on the diet is that they are much less aware of hunger and thoughts about food, so, in effect, their perceived hunger is greatly reduced. In other words, just as practice builds muscle memory when you’re learning to play a sport, our minds learn to not think about what we have made a decision not to think about.

Low-Day Strategies To Stave Off HungerWe are not suggesting that you won’t ever be hungry on your low days. But your low days are only 24 hours long, and you should be sleeping for 8 hours of it. Here are some strategies to help you stay strong:

•Whenyouthinkyoumusteat,waitafewminutes.Moreoftenthannot,thecravingwillhave passed. Hunger pangs occur in waves every 2 to 3 hours and typically last 15 to 20 minutes. Remind yourself that the hunger will go away if you can distract yourself for that short period of time.

•Ifyoustillthinkyou’rehungry,takeasipofyourshake.Afteryou’vehadacoupleofsips, your hunger will probably be alleviated.

•Drinkcalorie-freeliquidsasmuchasyouwantonthelowdaytoavoidbecomingdehydrated,which can make you feel weak and tired and make you think you’re hungry. Many of us tend to think we’re hungry when really we’re thirsty.

•Getinvolvedinanactivityyouenjoythatoccupiesyourmindandyourhands.It’shardtothink about two things at once, and if your hands are busy, you won’t be using them to eat.

•Callsomebody,mutualsupporthelpsyoutostaywiththeprogram.

•Sitdown,closeyoureyes,andtellyourselftorelax.Takefourdeepbreaths,exhalingslowly, and rest for 5 minutes.

•Usethefollowingaphorismstoboostyourresolve: - I will eat tomorrow, or I can always eat tomorrow. - Put off until tomorrow what you can’t eat today. - It’s worth it!

Use an appetite SuppressorAny natural appetite suppressor will do the job. Just Google to find the right suppressor for you, and remember that 1 box of any suppressor will last double the time as you will only be using them on your lower calorie days! Here are a few suggestions for appetite suppressors:

•UniqueHoodia- http://www.uniquehoodia.com•5:2FastFormula-http://www.52fastformula.com

What about the higher calorie days?On the higher calorie days:

•Youcaneatanythingyouwant. - It’s important to feel that you can have anything you want to eat every other day so that you avoid the sense of deprivation.

•Thehighdaysonthisdietareyourinsurancethatnomatterwhatyou’refeelingtoday,youcan always eat tomorrow.

•Ifyou’restickingto20percentofnormalcalorieintakeonyourlowdays,you’dhavetoeat a whopping 180 percent on your high days just to come out even (On average 3600 Calories!).

•Keeparecordofyourhighday’sfoodintakeafterafewdays.Thisissothatyouarekeeping track, it will also help you keep restraint in case you go too crazy.

•Thegoalistoeatuntilyou’resatisfied,butnottoovereat.Butstillenjoyyourfood!

Nutritional note: One of the principles of this diet is that you can eat whatever you like; you’ll notice that over time you’ll start craving healthier foods. It is a good idea to quite early on really pay attention to the foods you are eating, once you get into the swing of eating healthier foods more often you will reap the benefits.

Expect to be able to enjoy all the “bad” foods you love like chocolate, pizza, burgers etc. more and more and less frequently as time passes.

What to expect on the higher calorie daysThere are a few things to expect on your higher calorie days:

•Afteryourfirstlowdayyourinitialthoughtwillundoubtedlybesomethingalongthelines of “Wow! I did it!”. - You’ll be amazed that you were able to limit yourself to only 500 calories, and you’ll be proud of your achievement.

•You’llalsorealisethatyouaren’thungry-oratleastnotanyhungrierthanyouwouldnormallybe.

•Withinjustafewdaysyou’llbegintorealisethathungerisnottheoverwhelmingforceyou imagined it to be.

•You’llstarttofeelproudofyourabilitytoconquerthehunger.

•Withinashorttimeyou’llbegintoseethatyourattitudetowardfood,evenonthehighdays has changed.

•You’lleattosatisfactionandnotovereat

•You’llactuallywanttofeelslightlyemptyratherthantoofull.

•Yourfoodpreferenceswillalsostarttochange.

Over a period of weeks, most people find that they begin to choose healthier foods, especially vegetables. This is a trend in most people that do this fast track diet. We have noticed a trend to greatly increase vegetable consumption on the high days and after the initial 14 days on the lower calorie days as well.

Phase 2

FAST TRACK FORMULA

Phase 2Now that you’ve finished Phase 1 it’s now time to move onto Phase 2, but before that, here is a list of foods that you should try and avoid from now on as we are going to stop using shakes and get back to eating real food all the time.

Of course some of these foods you will crave, let yourself have your treats, but by this point you will be more in tune with your body’s needs rather that your wants.

This information is to help you to avoid certain foods that in turn will help your body burn unwanted fat. Limit these weight-gain foods to three servings or less per week.

1. Doughnuts, PastriesThese are some of the worst foods you can eat. They are deep-fried, made with refined sugar, and full of saturated fats/trans fats. They have a negative nutritional value and not only make you fat but also destroy your health. They are a big nutritional zero.

2. French Fries, Potato ChipsThese are sodium-loaded, enzyme-dead foods. In addition, the latest research shows they are high in acrilimide, a known cancer-causing agent. They are highly toxic to your body, as well as fatty, with a medium order of fast-food fries containing more than 500 calories.

3. Store-Bought Juice, Fruit DrinksShop-bought fruit drinks contain 10% or less real fruit juice and mainly consist of artificial flavouring and sugar (sucrose). If they contain sugar, corn syrup, or high fructose corn syrup, run the opposite way; these will surely rot your teeth!

4. Decaffeinated CoffeeThe caffeine in decaffeinated coffee is replaced by formaldehyde. Yep, you read that right: formaldehyde . The stuff they put in dead people. Stay away at all costs.

5. Fried Fish, Fried SeafoodFish made the list, because the majority of the fish in the ocean now have traces of mercury in them. Shellfish are also scavengers that scour the ground for anything and everything. They are full of toxins.

When we eat them, what happens to all the toxins? Your body shuttles the toxins to your fat cells. Remember: If your fat cells are holding onto toxins, the fat becomes extremely difficult to get rid of. Frying adds insult to injury, making these foods full of trans fats and not a great combination for healthy weight loss.

6. Raw Clams, OystersSimilar to above. Eating them raw also means you are exposing yourself to potentially harmful bacteria.

7. Lunch Meat, Smoked Meat, Hot Dogs, Bacon, SausageThese are all processed meats and not quality meat. They are a mixture of fillers, sodium, and nitrites used to cure meats and preserve them. A strip of bacon contains 130 calories and 13 grams of fat. That is too much! Nitrites have been shown to be carcinogens. Too much sodium leads to heart disease, and the fillers are synthetic chemicals that are hard on the digestive system.

8. AlcoholAlcohol actually suppresses fat burning. When you drink alcohol, your liver has to detoxify it immediately. This takes priority over carbohydrates, fats, and protein. Since fat is the hardest to metabolize and break down, it gets pushed down the chain. When most people drink alcohol, they usually do so with a meal, taking in the excess calories. Alcohol has the second highest calorie content next to fat, with seven calories per gram versus nine calories per gram, respectively. When alcohol is in your system, your body will convert more of the foods you eat into fat.

9. Fizzy DrinksFizzy drinks are a major contributor to obesity in this country. Studies show that drinking fizzy drinks increases the risks of diabetes, obesity, osteoporosis, tooth decay, caffeine dependency, and nutritional deficiencies. The major ingredients in soda are:

•PhosphoricAcid:Mixeswiththehydrochloric acid of the stomach and interferes with digestion. It is also responsible for leeching minerals out of the bones.•SugarandHighFructoseCornSyrup: Sugar in liquid form is dangerous because so much can be consumed in so little time, sending the body into a blood sugar frenzy. When insulin levels spike, fat burning ability plummets. This leads to high blood pressure, high cholesterol, premature aging, heart disease, and, of course, weight gain.

Studies show that people who drink fizzy drinks do not cut back on the regular foods they eat. This adds at least 200 calories a day, or 1,400 calories per week, to their intake!

10. Deep Dish PizzaUnfortunately, it is far from healthy, especially if you order the meat lover’s version, which is a smorgasbord of processed meats: sausage, pepperoni, ham, Canadian bacon, and bacon. In addition, pizza is full of sodium, fat, and refined flour dough. This makes for a high-calorific meal that you might as well just pack straight onto your thighs.

11. Ice CreamIce cream is loaded with calories, fat, sugar, and dairy, which contains lots of hormones and antibiotics. Ice cream is close to the top when it comes to being the most unhealthy food. It also contains artificial flavours, colours, preservatives, emulsifiers and stabilizers. All of these make ice cream one of the most fattening foods on the planet.

12. White Bread, PastaWhite bread and pasta react in the body like white sugar, which is refined and processed, with no nutritional value. Bread gets a bad rap for putting weight on people. It really isn’t the bread, however, it is the type of bread. White bread is made from white flour, which is a refined carbohydrate, just like corn syrup and white sugar.

This contains NO NUTRITIONAL VALUE AND EMPTY CALORIES. Whole grain breads are fine. Sprouted grain breads are the best. Stay away from breads that are enriched, bleached, or white in colour. Eat more whole grain.

13. Vegetable Oil, Shortening, MargarineThese aren’t substances you would actually eat alone. They are used in fried foods and baked goodies and contain Trans fats. Trans fats will not only cause you to gain massive amounts of weight, but they also lead to rapid aging, cause joint inflammation, followed by arthritis, and predispose you to heart disease, cancer, and other diseases of lifestyle (self induced diseases).

Don’t Deprive Yourself Of TheseIf you are stressing because you want to eat something that is listed above, then go ahead and have it. Just don’t overindulge. Eat something raw beforehand. These tiny steps will make a difference. Take your time and wean yourself at your own pace.

Sweets and refined carbohydrates are literally like a drug. Your body craves them. When you deprive yourself for a long period of time your body goes through withdrawal type symptoms: irritability, nausea, anxiety, headaches, shakes, etc.

Eat These Foods Together To Pack On The Pounds Eating a hamburger on a white bun with French fries and a milkshake would be a coronary waiting to happen. This combination of high sugar, high fat, and high calories puts your body into a chaotic state, causing your insulin levels to go through the roof. Your fat-storing enzymes increase, and your fat-burning enzymes go down, causing you to pack that food right onto your thighs, bum, and belly.

Phase 2 - Dieting for life!After phase 1, you’ll have a better sense of what it means to be hungry, and you’ll already have begun to see and feel the benefits of high-day, low-day dieting. You’ll have lost some weight and you’ll be feeling more energetic. If you have allergies, asthma, or arthritis, you will have started to see a reduction of symptoms.

Now is the time to begin to eat regular food and, depending on how much weight you want to lose, also increase your calorie consumption on your lower calorie days. Be careful though, increasing your calorie intake and adding some more freedom on your lower calorie days you might start deceiving yourself about how many calories you are eating. If you stop losing weight, 98 percent of the time it is because you are taking in too many calories on the lower calorie days.

Make sure you are counting your calories religiously just to make sure that you are not eating too much. Also, this is a good time to start counting calories on your higher calorie days to keep track. The objective is to maintain the freedom you have on the higher calorie days without falling off the rails, keeping track of what you’re eating will help keep your enthusiasm up.

When to weigh and notto weighBecause of daily weight fluctuation, do not weigh yourself more than once a week and always weigh yourself on the morning following a lower calorie day. You could very well see a variation in weight of as much as 3 to 4 pounds from a higher calorie day to a lower calorie day.

Adjusting your low-day caloriesHere are the main points of adjusting your calories on the lower calorie days:

•Ifyouhavenotreachedyourgoalweightyet,tryandstayat20percentofwhatyouwould normally eat.

•IfpossiblewhenswitchingtorealfoodafterPhase1keepyourlowercaloriedayintake at 20 percent.

•If20percentistoorestrictivetry25-35percent.

Once you reach your goal weight we recommend that you can actually go up to between 40-50 percent, but if you do this we advise to not go over the normal amount that you are supposed to eat on your higher calorie days.

The main point here is to make sure you are eating between 60-75% of you normal food intake overall.

Don’t go overboardRemember that at this stage it’s all about keeping a balance. We don’t want you to feel restricted on the higher calorie days, but from what you’ve learned so far you can see that if you are increasing your calories on the lower calorie days, some restraint may be needed.

Normal calorie consumption

REGULAR DIET FAST TRACK FORMULA

Day 1 calorie consumption Day 2 calorie consumption Optimum calorie consumption

100% 100%20% -35%

60% -75%(optimum)

Snack attack!No one’s immune, and there will be times when you’ll just have to have a snack right now. Portion control is important when choosing snacks because a calorie-dense food may be appropriate for a snack when eaten in small amounts but can blow your calories for the day if you eat too much. Other foods, such as raw vegetables, are lower in calories and can be eaten in larger amounts.

100 calories or less• Low calorie soups• Meal replacement shakes• 3 cups air-popped popcorn• 7 walnut halves• 10 raw almonds• 20 peanuts• 25 pistachios• 1 cup nonfat milk• 1 ounce light string cheese• 1 Jelly cup• 1 hard-cooked large egg (limit if on a cholesterol-reduced diet)• 1 tablespoon peanut butter

Good fatsRemember that whether or not they’re “healthy,” all fats have about 100 calories per tablespoon, so they’ll have to be used very sparingly on your down days.

• Olive oil• Canola oil• Soybean oil

Low-Day flavourings and food substitutesUse as many and as much as you like – the more flavourful your food, the more it will satisfy you.

Any dried herbs and spices:• Garlic• Ginger, fresh• Hot sauce: Tabasco or Worcestershire• Lemon juice• Low-fat or non-fat broth• No-calorie salad dressings• Non-stick cooking spray• Salt and Pepper

50 calories or less•1cupchoppedrawvegetables½cupblueberriesorraspberries•½cupfreshcherries•3freshapricots•½mediumbanana•1mediumkiwifruit•1smallapple•15grapes•¾cuptomatojuice•¾cupvegetablejuicecocktail•2slicesmelbatoast•2Hershey’sKisses

10 calories or less•½cupsugar-freegelatinedessert•1celerystalk•3cherrytomatoes•1mediumdillpickle

Calorie free•Coffeewithoutmilkorcaloricsweetener•Blackorgreentea•Diet/non-caloriedrinks•LOWERCALORIEDAYSTRATEGIESFORSTAYINGONTRACK

Once you’ve completed the Phase 1 and are no longer using meal-replacement shakes as your main source of calories on down days, you’ll be looking for ways to get through down days with more than just the anticipation of tomorrow.

•Makeoneofyourmealsashake.Thiswillgiveyouonelessmealtothinkabout.It’seasy, and if you have a shake for breakfast, you’ll know exactly how many calories you have to last you the rest of the day.

•Eatleanprotein.You’llbemoresatisfiedwithless.Itwillkeepyoufeelingfullerlonger. You also won’t be spiking your blood sugar and triggering cravings for sweets as you will with carbohydrates.

•Takesomephysicalactiontorecordyourcalorieintake,suchasusingacaloriejournal.

•Intenseorprolongedphysicalactivitycanaffectyourlow-daycalorierequirement.Forexample, slow jogging for one mile (which takes most people about 20 minutes) burns about 100 calories, allowing you to add 100 calories to your down-day intake. Just be aware that you need to be very honest with yourself about how many extra calories you are burning. Therefore, if it takes you more than 20 minutes to jog a mile or indeed you don’t complete a full mile, make sure you adjust accordingly.

15 Foods

For Maximum Weight Loss

FAST TRACK FORMULA

15 foods - Maximum weight loss.Include three of the below 15 foods in every meal, and you will not only maximize your fat loss, but you will maximize your good health. Of course this is purely your choice, these foods are just suggestions to maximise weight loss.

Each entry includes the following information:

Maximum Weight Loss Foods Legend

•What They Do: This tells you some of the most important benefits for you and your body.•Nutrition: This tells you the main nutrients that will propel your fat loss to new levels.•Friends: This tells you about alternatives to the food.•Impostors: This tells you which foods you cannot use as replacements.

1. Almonds, WalnutsAll nuts are high in protein and monounsaturated fat (good fats). Almonds and walnuts are the kings of nuts. Eating nuts does not result in the high caloric intake that you’d expect, because 5% to 15% of their calories are not absorbed by the body. Some factors that will influence your digestion are the skin of the nut and how well you chew them. In addition, the slow release of calories will give you a longer feeling of fullness. You can introduce them into your diet by adding chopped nuts to your oatmeal, ice cream, cereal, or yoghurt.

•WhatTheyDo:Buildmuscle.Inadditiontohavingprotein,almondshaveanadequateamount of magnesium, which is crucial to building muscle. Fight cravings by eating 24 almonds for a snack or before a meal, and then drink 1 cup (250-300ml) of water to suppress your appetite. The water will cause the fibre of the nuts to expand in your stomach, making you feel fuller.•Nutrition:Fibre,potassium,vitaminE,fibremagnesium,phosphorus,calcium,iron.•Friends:Pumpkinseeds,sunflowerseeds,avocados.•Impostors:Smokednuts,peanuts,saltednuts.

2. Beans, SproutsBeans are good for your heart, just like the song says. They also provide protection against cancer, heart disease, high blood pressure, and obesity. The most nutritious bean is the black bean. On a side note, Qdoba and Chipotle both serve black beans, which have been shown to have the most antioxidants, on their burritos.

Beans, in general, are so balanced with protein and fat that you can replace a meat dish with a bean dish without worrying about the saturated fat. The best beans are soy, pinto, garbanzo, navy, black, white, kidney, lima, red.

•WhatTheyDo:Buildmuscle,helptoburnfat,regulatedigestion.•Nutrition:Fibre,protein,iron,folate,bioflavanoids.•Friends:Lentils,beandips,hummus,edamame.•Impostors:Refriedbeansthatarehighinsaturatedfats,bakedbeansthatare•highinsugar.

3. Green VegetablesAs you know, vegetables are densely packed with important nutrients and are also a critical part of your body-transforming diet. They protect the body from “diseases of lifestyle,” such as heart disease, cancer, diabetes, stroke, and Alzheimer’s. Some options for introducing them into your diet: (1) Stir fry with a little fresh garlic and olive oil, (2) Juice fresh vegetables, (3) Puree them and add them to marinara sauce, or (4) Steam them.

•WhatTheyDo:Neutralizefreeradicals,whicharemoleculesthatcauseyoutoagerapidly and develop disease.•Nutrition:Younameit,theyhaveitvitamins,minerals,phytochemicals,fibre,bioflavanoids.

•Friends:Brightlycolouredvegetables,suchasred,yellow,andorangepeppers, and orange squash due to their high antioxidant content.•Impostors:None.Justdon’tsmotherthemwithcheeseorfrythem.

4. Lean Beef, Chicken, TurkeyProtein is the base of any solid diet plan. It takes more energy for your body to digest the protein in meat than it does to digest carbs and fat, so the more protein you eat, the more calories you will burn! •WhatTheyDo:Buildmuscle,improvetheimmunesystem.•Nutrition:Protein,iron,zinc,creatine,vitaminsB-6andB-12,phosphorus,potassium.•Friends:None.•Impostors:Sausage,bacon,curedmeats,ham.

5. Oatmeal/PorridgeOatmeal is your everything-to-everyone food. It will get you through mornings when you are dragging. Have a serving a couple of hours before a workout to feel energized or at night to stop a late-night binge. Be sure that you buy the unsweetened, unflavoured variety and use other power foods such as berries to enhance the taste. Fibre should be a staple of your diet. Doctors recommend about 25-35 grams a day because of the health benefits. Benefits include: (1) Expands in your stomach to curb your appetite, (2) Attaches to digestive acids in your stomach to lower cholesterol, (3) Protects you from heart disease, and (4) Protects you from colon cancer by sweeping cancer-causing agents out of the intestines quickly.

•WhatTheyDo:Boostenergyandsexdrive,reducecholesterol,maintainhealthy blood sugar levels.•Nutrition:Complexcarbohydratesandfibre.•Friends:High-fibrecerealslikeGrapeNuts,AllBran,FibreOne,someKashibrands.•Impostors:Cerealswithaddedsugarandhigh-fructosecornsyrup.

6. EggsThe egg has received a bad rap over the years for its high cholesterol content. Just two eggs contain enough cholesterol to put you over the recommended daily allowance. However, research is finding that cholesterol levels do not rise as a result of eating dietary cholesterol; they rise by eating dietary fat. The egg should be your best friend. The protein found in eggs has the highest biological value of any other food, making it is more effective for the body to use in building muscle.

•WhatTheyDo:Buildmuscle,burnfat.•Nutrition:Protein,vitaminB-12,vitaminA.•Friends:None.•Impostors:EggBeaters.

7. Nut ButtersNut butters made our list because of their versatility. Use on apples or celery, in smoothies, and in oatmeal. Be careful how much you eat, because it does contain a lot of monounsaturated fat. No more than three tablespoons a day. Nut butters contain the same properties and benefits as the nuts themselves, so we will not repeat here.

•BestFriend:Almondbutter.•Friend:Cashewbutter,allnaturalorganicpeanutbutter.•Impostors:Sugary,trans-fatfilledpeanutbutterssuchasJiforSkippy.

8. Olive Oil , Coconut Oil , Flax Seed Oil , Fish OilOlive oil is the key ingredient in Mediterranean diets. It is known for its health benefits, such as lowering cholesterol and having the ability to curb food cravings. Do not cook with olive oil at high temperatures. It is a monounsaturated fat, which becomes rancid when heated at high temperatures. Your best cooking alternative is coconut oil.

•WhatTheyDo:Lowercholesterol,curbfoodcravings,boostimmunesystem.•Nutrition:Monounsaturatedfat(oliveoil),vitaminE,vitaminA,chlorophyll,squalene, and lots more cardio protective nutrients.•Friends:Coconut,flaxseed,fishoil,canolaoilinmoderation.•Impostors:Vegetableoil,margarine,Crisco.

9. Jasmine, Basmati, Brown Rice, Whole GrainsWhen eaten in their natural state and not refined, whole grains and rice are excellent carbohydrate food sources. Food manufacturers throw out the two most nutritious parts of grain, the bran and the germ. The part that is used has the least nutrition, and all of the vitamins, fibre, and minerals are refined away. Stay away from these types of food, Eat whole grains and rice that have not been processed.

•WhatTheyDo:Givethebodyenergyandpreventthebodyfromstoringfat.•Friends:Whole-wheatpretzels,rice,pasta.•Nutrition:Fibre,proteinthiamin,riboflavin,vitaminE,magnesium,calcium, niacin, pyridoxine, zinc and iron.•Friends:Barley,quinoa,millet.•Impostors:Processedbakeryproducts,whitebread,bagels,anddoughnuts.

10. Vegetable JuicesNowadays, the soil is so depleted of nutrients that a peach taken from a tree 50 years ago has 10 times the nutrition of a peach today. Juicing gives you a super load of anti-oxidants, minerals, and phytonutrients to fight off cancer, heart disease, diabetes, etc. It is a great way to get in lots of nutrients in a small amount of time, and sometimes the only way to meet the recommendations of 9 to 13 servings of fresh fruit or vegetables per day.

•WhatTheyDo:Provideacompletenetworkofantioxidantstofightagainstcancer, heart disease, and the aging process, and aids in weight loss.•Nutrition:Allofyourantioxidants,minerals,phytochemicals.•Friends:Rawfruitorvegetables.•Impostors:Addingcheeseorsaladdressing.

11. Coloured Fruits, Berries And VegetablesThese should also be a staple of your diet. The brighter the colour of the fruit or vegetable, the more potent the antioxidants they provide. The more raw fruit and vegetables you eat, the healthier you will be. Yams are a great low-glycemic food that are released slowly into your system and will not spike your blood-sugar levels. Yams and sweet potatoes are chock full of antioxidants. They are also low-calorie and very filling.

•WhatTheyDo:Improveeyesight,improvebalance,improvecoordination, increase short-term memory, prevent cravings.•Nutrition:Antioxidants,fibre.•Friends:Apples,grapefruit.•Impostors:Jelliesthathaveaddedsugar.

12. HempHempseed is considered by medical doctors and health professionals to be one of the most nutritious food sources on the planet. Two scoops of hemp protein contain 14 grams of fibre, 11 grams of protein, and 3 grams of fat.

•WhatTheyDo:Buildmuscle,burnfat,cleardigestivesystem.•Nutrition:Completeaminoacidprofile,protein,fibre,iron,calcium,vitaminE, Omega-3 fatty acids.•Friends:Flaxseed,fishoil,quinoa.•Impostors:Soy.

13. Whey Protein PowderWhey protein powder will give you the most protein for the fewest number of calories. It is a very versatile food that should be included in every diet. You can add it to oatmeal, smoothies, cereal, and healthy breads, cookies, and muffins.

•WhatTheyDo:Buildmuscleandfat.•Nutrition:Allessentialaminoacids,protein,glutathione,cysteine.•Friends:Ricottacheese.•Impostors:Soyprotein.

14. Wild Caught SalmonI can’t emphasize enough the value of wild caught salmon and tuna. These cold-water fish contain Omega-3 fatty acids, instead of saturated fat. Omega-3 fatty acids decrease a hormone called leptin, which is responsible for storing body fat. The lower your leptin levels, the easier it is to burn fat. Only eat wild caught fish. Fish like Atlantic salmon are bred in pens in the open ocean on farms. Not only are they destroying our oceans, but these fish are fed an unnatural diet, causing them to have very little Omega-3 in their fat. Instead, they have Omega-6 fatty acids,which in large quantities can harm you.

•WhatTheyDo:Buildmuscleandfat.•Nutrition:Protein,Omega-3fattyacids.•Friends:krill,sardines,wildgamemeat,free-rangebeef.•Impostors:Friedfish,Atlanticsalmon,farm-raisedfish.

15. Raw Or Lightly Pasteurized Organic Whole Milk, Cheese, Kefir, YoghurtThis group of foods should be used sparingly if you are trying to lose weight. In the process of pasteurization, dairy companies use super-heat to kill bacteria and other potentially harmful organisms; however, this process makes the final product devoid of nutrients, for the most part. Another problem is that regular milk contains growth hormone and antibiotic residues that are left over from the farmer’s attempt at getting the cow to produce more milk. I have chosen kefir and yogurt for their probiotic properties. Probiotics are good bacteria, found in the gut, that help with digestion. Consume dairy products that are as lightly pasteurized as possible.

•WhatTheyDo:Buildstrongbones,fireupweightloss.•Nutrition:Calcium,protein,vitaminsA,D,B-12,riboflavin,phosphorus,potassium,CLA.•Friends:Almondmilk,hempmilkorricemilk.•Impostors:Skimmilk,frozenyogurt.

Top SupplementsFor HealthyWeight Loss

FAST TRACK FORMULA

1. A Good Whole Food Multi-Vitamin/MineralThe use of a good, quality multi-vitamin will not make you lose weight all by itself, but it will make your body’s systems more efficient to burn fat. When you feed your body the proper building blocks, your fat loss will increase tenfold. The more active you are, the more fuel your body demands, and this increases your need to supplement.

Good Multi-vitamin Sources:•http://bauernutrition.com/health-and-beauty.html

2. Fat BurnersGood use of fat burners and an effective diet can enhance weight loss greatly. Most fat burners work by trying to increase your metabolic rate to increase fat burning and weight loss. They can sometimes also help with appetite and give you increased energy to help with fatigue, this is especially helpful on the Fast Track Formula.

Follow the link to find Capsiplex, the fat burner that I recommend:•http://www.capsiplex.com/

3. Omega-3 Fish Oil Capsules/LiquidA good quality fish oil is critical. This might be the most important supplement you need, since we are so deficient in Omega-3. It is a natural anti-inflammatory, it helps suppress cortisol, itincreasesfatburning,anditenhancesweightloss.KrillOilisthebestonthemarketrightnow.It is a very pure source from the cold waters in Norway. The fish oil is taken from smaller fish that do not bio-accumulate as many toxins as some of the bigger fish. It doesn’t taste bad and is essential to your health and weight loss goals.

VisitheretoorderOmega-3KrillOil:•http://bauernutrition.com/health-and-beauty.html

4. Extra B Vitamins:We just can’t get enough of these. B vitamins have a variety of functions in your body:•Supportandincreasemetabolism.•Maintainhealthyskinandmuscletone.•Enhanceimmunesystemandnervoussystemfunction.•Promotecellgrowthanddivision,•Combatstress,depression,andcardiovasculardisease.

There are several good sublingual (dissolve under the tongue) B vitamins available in the marketplace.

VisithereforsomeBVitaminsupplements:•http://bauernutrition.com/health-and-beauty.html

5. A-Z Multivits & MineralsWhen food falls short to give you all of the vitamins and minerals you need, which is where most people’s ailments derive from, multivitamin supplements are the key. One of the main problems today is that people are not getting the vitamins they need daily due to our society being saturated with fast food, not to mention junk foods. This is especially concerning when it comes our health.

VisitheretoorderA-ZMultivits&Minerals•http://bauernutrition.com/health-and-beauty/a-z-multivits-and-minerals.html

6. Fat BindersFat binders can be extremely helpful if you have a high fat diet and you want to lose/maintain weight. They work by making some of the fat you eat in your food indigestible, and by doing this your body does not absorb the calories in the fat. In terms of the Fast Track Formula, fat binders would be used on the high days for if you had a day with a lof of fat in your diet. This is a good way to ensure you are not going too crazy on your high days.

Follow the link to find Proactol, the fat binder that I recommend:•http://www.proactol.co.uk/

7. ProbioticsThese are healthy bacteria that help with food digestion and maintaining proper gut health. They boost your immune system and help you assimilate food better, which leads to improved nutrient absorption.

You can search the Internet to find a good source of probiotics.

8. Fibre Supplement:You cannot have enough fibre, especially if you are trying to lose fat. Fibre clears the digestive system and levels out the insulin spikes that can occur when you eat too many carbs. There are plenty of good fibre supplements on the market. I like Garden Of Life’s organic fibre blend or Whole Foods has a great fibre powder.

9. Protein PowderWhey protein contains all the essential amino acids. Plus it boasts the highest protein quality rating among all proteins. Thus, it is a complete protein. Whey protein is a by-product of the cheese manufacturing process. At one time it was discarded or used for animal feed, but researchers later realized whey protein has incredible health benefits for humans. High-quality protein can have dramatic effects.

Benefits include:•Supportyourimmunehealth.•Boostsyourenergy.•Supportsbeneficialgutbacteria.•Promotesmusclestrength,endurance,andrecovery.•Protectsallyourcellsviaitsantioxidantproperties.•Providescriticalaminoacidsandproteins.•Supportsyourbody’soptimalmetabolicrateandfatburninglevel.

10. Cayenne Pepper PillsCayenne pepper’s active ingredient is capsaicin, which helps to create a slight thermogenic effect and actually helps with appetite suppression. Pick up some capsules at any health food store.

11. GlutamineGlutamine is a non-essential amino acid that has been overlooked. It is a very cost effective and valuable supplement that can give you an edge on your fat burning program.

Here are the benefits:•Preventsmusclecatabolism,whichisbasicallythetearingdownofmuscle.•Promotesmuscleanabolism,whichisbasicallymusclegrowth.•Enhancestheimmunesystem.•Enhancesglycogenstorage,whichkeepsyoufromgettingtiredeasilywhenyouexercise.

12. Appetite SuppressorsUse of appetite suppressors in the Fast Track Formula can be very useful on the low days. Using a suppressor on the low days will stop you feeling hungry so that you can make it through these days with ease. Most suppressors work by expanding in your stomach to make you feel full, by coupling these with foods/meal replacement shakes that make you feel fuller for longer you are bound to find the low days a lot easier.

Follow the links to find 5:2 Fast Formula and Unique Hoodia, the appetite suppressors that I recommend:

•http://www.52fastformula.com•http://www.uniquehoodia.com

13. Chamomile, Yerba Mate, Green Tea, Oolong TeaChamomile - Chamomile has no caffeine so it is not a stimulant. It is a relaxant, but the phytochemicals and antioxidants in this tea give it a powerful punch. These estrogenic compounds are toxic to the body and will upset hormones and cause your body to hold on to stubborn fat, especially in your belly.

Chamomile tea helps protect you from the effects of these Xenoestrogens, which will keep you from losing stubborn body fat.

Drink a cup an hour before bedtime to relax you and prepare you for a good night’s sleep.

Yerba Mate, Green Tea, White Tea, And Oolong Tea - All four of these teas have unique polyphenols, anti-oxidants, and phyto chemicals that will boost your immune system and give your body an edge on fat burning. You can drink them hot or cold. If you need to sweeten your tea, use a natural sweetener.

Dr. Alfred’s final notesNow you should have all the information you need to lose a lot of weight healthily and to be able to keep it off for life. Here is a short summary just going over all of the main points:

Do the Fast Track Detox for 7-14 days (optional). If you don’t want to do the detox you can skip to Phase 1 of the Fast Track Formula.

- When on the detox eat only the foods specified.- Stay Hydrated.- Stick to organic if possible.- Walk for at least 30 minutes a day breaking a slight sweat.

Do Phase 1 of the Fast Track Formula for 14 days.

- Find out what your normal calorie intake for your age and weight is supposed to be. 20% of this is your calorie intake for your low day.- Eat 20% of your normal calorie intake on alternate days.- Eat whatever you like on the high days.- Use supplements to help with hunger and fatigue, even use fat burners to increase weight loss.- Try and start counting calories as early as possible of the Fast Track Formula.- Only use Meal Replacement Protein Shakes as your source of calories in this time.- On the high days eat to satisfaction and don’t overeat.

Move onto Phase 2 of the Fast Track Formula

- If you have reached your goal weight or are close to it, you can increase your calorie intake to up to 40-50%.- If possible try and stay at 20% on the low days until your goal weight is met.- Start eating food instead of the shakes on the down days.- Stick to low calorie foods on low days so that you are eating less more often.- Remember though, that the goal is to try and have your total calorie intake over each week to be between 60-75% of your normal intake- Count your calories religiously so that you know how much you are eating. This is helpful if you go a bit crazy, it will help you restrain yourself.

Thank you for reading this book and I hope that the Fast Track Formula works for you. Please remember also that we are here to help you every step of the way in reaching your target weight.

Please feel free to contact us at:

support@dralfreds.com

Peace, Love & Well-being

Dr. Alfred

Ross - Health & Nutrition

Jane - Health & Nutrition

Prof. Alfred Hasselbacher