7 Day Fat Flush For Life - A Fit Life For A Happier and Healthy You by A. J. Wright - Read Online
7 Day Fat Flush For Life - A Fit Life For A Happier and Healthy You
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This book contains proven strategies and steps on how to be healthy, energetic and lose weight simply by following a clean eating plan. There are endless benefits associated with clean eating. Many have lost a considerable amount of weight, become lean, fit, given their metabolism a boost, defied their age, felt much happier and energized. But there is right and wrong way to living a healthy lifestyle that delivers on those benefits.

The average individual will likely lose between 5-7 pounds in their first 7 days, depending on age, gender, weight, and metabolism. It is expected to continue to drop, as long as you continue the 7 Day Fat Flush plan.

This book is a comprehensive guide in the right direction so that you can:

• Improve your immune system and reverse illnesses

• Create a leaner and fitter body

• Boost your metabolism and increase your energy

• Achieve younger looking and glowing skin

• Enjoy the best sleep you’ve ever had

This book has all the ingredients (literally too!) in place to enable your jump start to a clean eating lifestyle that makes you become more energized immediately, feel better, and look better.

Published: A.J. Wright on
ISBN: 9781386023722
List price: $6.99
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7 Day Fat Flush For Life - A Fit Life For A Happier and Healthy You - A. J. Wright

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7 Day Fat Flush

For Life

A Fit Life

For A Happier and Healthy You

By

A. J. Wright

Copyright

Copyright © 2017 by A. J. Wright

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, Inc., 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600, or on the web at www.copyright.com.

Limit of Liability/Warning: The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice. Always consult your physician or health care professional before performing any new exercise, exercise technique or beginning any new diet- particularly if you are pregnant, nursing, elderly, or if you have any chronic or recurring conditions.

Any application of the techniques, ideas, and suggestions in this document is at the reader's sole discretion and risk. The author of this document makes no warranty of any kind in regard to the content of this document, including, but not limited to, any implied warranties of merchantability or fitness for any particular purpose. The author of this document is not liable or responsible to any person or entity for any errors contained in this document, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained within.

Legal Disclaimer

Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning. I am not a doctor or registered dietitian. I do not claim to cure any cause, condition or disease. I do not provide medical aid or nutrition for the purpose of health or disease.

Table of Contents

INTRODUCTION

CHAPTER 1  7 Day Fat Flush As A Stepping Stone Towards Success

CHAPTER 2  The Birth Of the 7 Day Fat Flush: Getting Set For Your Plans

CHAPTER 3 Unprocessing Your Diet

CHAPTER 4 Guidelines On What You Will Be Eating On the 7 Day Fat Flush

CHAPTER 5  Shopping For the 7 Day Fat Flush

CHAPTER 6  Express Meal Ideas, Healthy Options In 5 Minutes Or Less!

CHAPTER 7  Creating Your Unprocessed Meals, Plus Your 7 Day Meal Plan

CHAPTER 8  The Recipes

CHAPTER 9  Snacks

CHAPTER 10  Salads And Soups

CHAPTER 11  Sides

CHAPTER 12  Mains

CHAPTER 13  Desserts

CHAPTER 14  A Fit Life For A Happier And Healthy You

INTRODUCTION

This book contains proven strategies and steps on how to be healthy, energetic and lose weight simply by following a clean eating plan. There are endless benefits associated with clean eating. Many have lost a considerable amount of weight, become lean, fit, given their metabolism a boost, defied their age, felt much happier and energized. But there is right and wrong way to living a healthy lifestyle that delivers on those benefits.

The average individual will likely lose between 5-7 pounds in their first 7 days, depending on age, gender, weight, and metabolism. It is expected to continue to drop, as long as you continue the 7 Day Fat Flush plan.

This book is a comprehensive guide in the right direction so that you can:

• Improve your immune system and reverse illnesses

• Create a leaner and fitter body

• Boost your metabolism and increase your energy

• Achieve younger looking and glowing skin

• Enjoy the best sleep you’ve ever had

This book has all the ingredients (literally too!) in place to enable your jump start to a clean eating lifestyle that makes you become more energized immediately, feel better, and look better.

EASY WEIGHT LOSS BY MEANS OF CLEAN EATING

A clean eating plan guarantees that shedding those extra pounds is simple and doesn’t require you to starve or deprive yourself of those great-tasting foods that you love. It can be achieved by the following means:

TAKE IN MORE FAT BURNING, METABOLISM BOOSTING AND NUTRIENT DENSE FOODS

Clean eating necessitates that you eat whole foods such as fruits and vegetables and some healthy useful carbohydrates.

Fruits and veggies are loaded with nutrients that assist the body to burn more fat.. They also have high water content which makes the stomach feel fuller for longer, thereby diminishing the cravings for the unhealthy, high calorie options.

Green leafy vegetables have fewer calories and you can have much as you can without any fear of gaining weight. They are rich in fiber and help the stomach feel full easily without the need for extra calorie intake. The fiber promotes a healthy gut which in turn paves the way for adequate leptin production and proper nutrient absorption. Leptin is the satiety hormone which reins in hunger. Furthermore they have essential enzymes that help the body metabolize lipids effectively. Efficient lipid metabolism will prevent the storage of fats in the body. The high nutrient content sends signals to your brain, telling you you're no longer hungry.

Carbohydrates are the key source of fuel for the body, since they are easy to processing the form of glucose. They are required for the brain, muscle, and the central nervous system to work properly. They are vital for waste elimination and GI health. Also, they are high in fiber, and a diet rich fiber has been directly connected to a diminished risk for heart disease, obesity, cholesterol, and certain kinds of cancer. Therefore, remember to eat more carbohydrates for better metabolism, more energy and effective weight loss.

THE SALT INTAKE

Many individuals, especially vegans tends to overlook their salt intake simply because they are eating whole foods and feel they can lose themselves in their salt consumption and don’t have to be accountable for their salt intake. Excess salt intake can cause the body to hold as much as 2.5 pints of water which leads to bloating. That amount of water is comparable to about 3 pounds of weight gain.

When you cut down on your salt intake it causes the body to lose the additional fluid and the extra pounds. Therefore an immediate weight loss can occur while a continuous low consumption of salt will ensure that the pounds lost are not gained back.

However, you should not eliminate salt completely from your diet, since the body needs salt for keeping nerves and muscles healthy. Experts recommend that an average of 3 grams of sodium which is roughly about half of a teaspoon of salt every day, is sufficient for the human body. The best way to stay away from salt is to avoid processed foods; otherwise our sodium intake can be as high as 13 grams or more each day.

BE MINDFUL OF FATS

It is widely believed that fats are synonymous to weight gain which in reality is not necessarily true. Our body also need fats to function properly, hence we should be eating them but in a controlled manner. It is vital to note that fats play a crucial role in weight loss by enhancing the body’s ability to release hormones that perks up satiety and slows down the emptying of the stomach. They simply make the stomach feel fuller and more satisfied thereby doing away with the need to eat more food.

The recommended daily fat intake is 44-78 grams and to facilitate rapid weight loss you should aim for 44 grams or less of fats consumption every day. Out of this, 25 percent should come from saturated fats while the remainder ought to be from unsaturated fats. Saturated fats usually come from animal fats such as lard and butter while unsaturated fats mostly come from plants like peanuts and canola oil.

EASE OF FOOD DIGESTION

Theoretically the stomach is supposed to digest all kinds of foods, but not all foods are stomach friendly. There are foods that easy to digest but can lead to digestion related problems such as constipation, acid reflux, and stomach upset. On the other hand, there are foods that are easy to digest and do not impose any strain on the digestive system. These foods promote better nutrient and digestive health and it is vital you opt for foods that are easy on the stomach since it would translate to less stress on your stomach, which creates more energy for you.

REDUCE HEAVY FOODS

Foods that are denser often take longer to digest and may have severe health implications we would rather avoid. Go easy and be gentle on the stomach by lessening your consumption of dense foods. If you really must take some of your favorite dense foods then you should eat them early in the day so that your stomach will have sufficient time to fully digest them and you won’t have any discomfort at bedtime. Some hard to digest foods include:

Corn: It is possible for corn kernels to pass through the entire digestive system totally undigested while popcorn is difficult to digest.

Red Meat: The proteins in red meat make it difficult to digest, since they have complex molecules and it takes them a longer time to break down into simple components.

Dairy Products: It is difficult for the body to process lactose in dairy. If lactose is not digested properly, it could lead to bloating. Hard cheese and yogurt are exceptions since they do not contain lactose.

Chocolate: Chocolate is one the foods that’s difficult to digest, but you need not worry because it is the dairy content and not the chocolate that is causing the problem. It still doesn’t mean that you can’t enjoy the sweet treats; all you have to do is to opt for the dark chocolate instead.

Processed foods: Man-made foods come in packages or in a box, can’t be found naturally, these food products contain many complex chemicals and additives that are difficult for your body to digest and ultimately slows down your energy levels.

Fatty Foods (fast and fried foods etc.): Because the molecules of fats are complex the body also needs more time to digest them.

Some easily digestible foods:

Sauerkraut: This is fermented cabbage that is easily digested and also assists the stomach in digesting other foods.

Vegetables and fruits: These are water based foods with the highest nutrients including fiber and enzymes that help regulate bowel movement.

Oatmeal: This is a breakfast grain that is unlikely to cause digestive problems. It's high fiber and nutrient content accounts for its ability to provide enduring energy and digestibility.

GET MORE NATURAL VITAMINS

A crucial advantage of eating clean is that it enables the body acquire vital vitamins from sources that are natural. There is no need for supplements when whole foods are available to provide vitamins in their purest form. Whole foods are inherently healthy foods that are nutrient-dense and by eating them would likely greatly improve your health.

Certain carbs like whole grains are rich sources of vitamin B such as niacin, riboflavin, folate and thiamin. They help us remain energized throughout the day by helping the body convert foods into fuel.

Fruits and vegetables are an excellent source of vitamins A, C, and E which are required for the maintenance of healthy cells. They promote healthy eyes skin and hair; in addition to boosting the immune system they also play a vital role in inhibiting the aging process.

Eggs and dairy products are a rich source of vitamin B12 which is crucial for the nervous system and a healthy brain. They are also full of vitamin D which is needed for strong bones. Excellent sources of B vitamins, in particular B12 includes meat and poultry. They are also good sources vitamin D3, which is important for lowering the risk of cancer and cardiovascular diseases.

CHAPTER 1

THE 7 DAY FAT FLUSH AS A STEPPING STONE TOWARDS SUCCESS!

SIGNS OF IMMINENT PROBLEMS

It is not uncommon to find individuals that often exercise and appear fit, healthy and energetic, but are struggling health-wise. A poor diet is a significant factor that contributes to ill-health and is often characterized by the following signs:

• An experience of horrible abdominal pain every time you eat

• Constipation

• Painful bloating, intense cramping, a mild stomachache, and excessive fatigue.

• Feeling of extreme hunger and becoming bloated all the time

• A diet consisting of white flour products, such as pasta, bread, pastries and other bland starches are bound to leave you in terrible state

• Taking foods with low fiber content and fewer vegetables in your diet is a