Copyright © Liz DiAlto 2011. TIGHTER IN 10 DAYS. All rights reserved. !

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 10 Day What-To-Eat BLUEPRINT
This is how you’re going to eat for the next 10 days. It’s based largely on my
nutrition education through Metabolic Effect. It’s clean, it’s simple, and most
importantly, it works. This is not about what you can’t have, it’s about what’s best.

Side effects of eating this way include: Weight and more specifically fat loss, more
energy, better sleep, and decreased cravings, bloating, cellulite, digestive issues,
mucus and acidity in your body.

10 Keys to Getting it Tight For The Next 10 days:

1) Eat breakfast within 30-60 minutes of waking: This is one of the ways we’re
going to ensure your metabolism is running strong for the next 10 days. The
only exception is if you’re going to workout first thing in the morning. Working
out on an empty stomach is ok, as long as you don’t get dizzy or light headed.

2) DO NOT count a single calorie, but DO count your starch bites: At each major
meal (breakfast, lunch, dinner-not snacks) eat 5-10 bites of starch. Bites are an
easy way to keep track of the portion. For white or processed starches like
bread, pasta, or cereal, 5 bites is the max. For “real foods” like oat bran,
potatoes with the skin, beans and sweeter fruits (listed below) enjoy 10 bites.
How big is a bite? It’s not a mouthful, it’s your normal spoon or fork full.

3) DO YOUR BEST to stop eating for the day 2 hours before bed: The primary
purpose of this rule is so you get the best quality sleep possible. Digestion will
always trump other body functions. This means if you eat close to bed time,
your body won’t get the benefits of repair while you sleep.

4) You can eat the following in unlimited quantities: lean

protein, vegetables and fruit (except the “sweeter fruits”:
bananas, mangos, papaya, pineapple, grapes, and
watermelon, stick to the bite rule for those)

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 5) Treat the following as starch: Alcohol and dairy (in the case of a liquid, bites =
sips). If you choose to consume one of these at a meal, count it as your starch
and skip any other starch. (This includes the milk in your morning coffee if that’s
your thing. Almond or coconut milk are excellent substitutions for that.)

6) Eat 3 major meals and 2-3 snacks throughout the day: The name of the game is
“don’t get hungry.” If you eat every 3-4 hours you’ll feel great and you won’t
feel deprived or have as many cravings. Even if you’re not hungry, do not let
more than 4 hours go by without eating at least a snack.

7) Drink 3-4L of water everyday and enjoy as much green or herbal tea as you
like.

8) No extra sugar or artificial sweeteners. If you must use a sweetener of any kind
my top recommendation is stevia.

9) Apply these rules to anything with a label:

a. Fat: 15g of fat or less per serving
b. Sodium: 200 mg of sodium or less per serving
c. Carbs follow this *easy* equation:

Total Carb g - Dietary Fiber g = Net Carbs then,

Net Carbs - Protein g= Hormonal Carbs1 and should be 10 or less.

Anything 11 or higher should not be consumed during your 10 days on the

program. Negative numbers are not only okay, but encouraged, the lower the
hormonal carbs the less fat you store. Yes!

d. Don’t worry about anything else on the label, just those 3 things!

1 Metabolic Effect

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 10) Use the Metabolic Effect plate rule to guide you at every meal: Half of your
plate should be fruits and/or veggies, the greener the better. The other half
should be lean protein and your 5-10 bites of starch.2 Easy!

2 Photo taken from Metabolic Effect Nutrition course notes

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 TIGHTER IN 10 DAYS MEALS:

** Since keeping it simple is KEY and this is ONLY 10 DAYS, it is best to limit your
food options. Here are 3 options for each meal and some even repeat! Save your
creativity for another day, follow these options for the next 10 days and you’ll be set
(the recipes in *BONUSES* will also help you out)

BREAKFAST: Eggs or Protein shakes, not cereals

Option 1: Eggs (whole eggs are fine, egg whites are better)…omelet with vegetables,
side of fruit (i.e., tomato, spinach, etc. 5 bites or 1 piece Ezekiel bread or oat bran.
1 cup blueberries or 1 small apple)

Option 2: Whey Protein Shake. 25-30g whey protein mixed in water, skim milk,
unsweetened almond milk, or coconut water. Optional: Add frozen berries or
handful favorite nuts. (see smoothie recipes in BONUS section)

Option 3: Leftovers from night before. Use plate rule.

SNACK: Protein + fruits or veggies, not carbs so something like nuts, not pretzels

Ostrich or Turkey jerky, almonds and apple, celery and peanut butter, protein bars
that stick to the label rule (Diabetone, Ultralean peanut butter, Balance, Zone,
Cocochia, Think Thin, Atkins), greek yogurt

LUNCH: Salads, not sandwiches or wraps

Option 1: Large salad with meat. (i.e., greek salad with chicken. 5 small bites bread
or croutons is ok, more salad recipes in BONUS section)

Option 2: Whey Protein Shake. See above.

Option 3: Something according to plate. See plate.

SNACK: See above

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DINNER: Lean protein, veggies and a “whole” starch (read, starch that doesn’t have
a label, and/or the only ingredient is the name of it like “sweet potato”)

Option 1: According to plate. (i.e., chicken or turkey burger, broccoli, asparagus,

and 5-10 bites potato with skin)

Option 2: Large Salad with meat.

Option 3: Whey protein Shake.

DESSERT: not required, but if you “need it,” frozen berries/fruit or flavored herbal
tea are good options

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