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B Y D R . S A R A S O L O M O N

fat loss

fast!I M M E D I AT E K I C K S T A R T T O F L E X I B L

D I E T I N G & I N T E R M I T T E N T FA S T I N G

© DrSaraSolomon.com Inc.

learn• 3 Different Intermittent Fasting Protocols

• How to Calculate your Calories and Macronutrients for Fat Loss

• What to Consume During Your Fast and Feast

• How to Approach Flexible Dieting and Discretionary Calories

• 45 Nutrient-Dense Recipes

The Essential Companion

to Fat Loss Fast 2 and 3

1

Purchased by Kevin Stewart, [email protected] #3949832

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5. Disclaimer

6. About the Author

7. Note from the Author8. Preface

13. Flexible Dieting

28. Intermittent Fasting

35. Feasting Guide: How to Break Your Fast!

37. A Sample of My Daily Calories, Macros and Food

44. Bonus Chapter: What to Consume During Your Fast• 45. BCAAs (Branched Chain Amino Acids)

• 46. Tea Options

• For Moments of Weakness: Zero Calorie Meals

- 48. Grape Popsicle

- 49. Cherry Slushie

- 50. Tomato Risotto

51. Grocery List and Grocery Store

The Recipes:1. High Protein, Higher Carb, Lower Fat Recipes• 54. Apple Pie Oatmeal

• 55. Blueberry Muffin Milk Shake

• 58. “Cheese” Omelette and ½ Grapefruit

• 59. Blueberry Pancake

• 61. Protein Shake or Quest Bar with Fruit

• 63. Eggs and Apple Stacks

• 66. Chicken and Bean Sprout Wrap with ½ Grapefruit

• 67. Turkey Asparagus Roll-Ups with Sweet Potato Fries

• 70. Shepherd’s Pie (Sweet Potato and Extra Lean Ground Chicken)

• 71. Shrimp and Vegetable Quinoa

• 74. Tilapia Rice Pilaf

• 75. Grilled Shrimp and Vegetable Quinoa

• 78. Bison Mushroom Onion Burgers

• 79. Chicken Fried Rice

• 82. Salmon Rice Pilaf (moderate fat)

Table of Contents 2nd edition



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2. High Protein, Lower Carb, Lower Fat Recipes• 84. Chicken and Mushrooms

• 85. Key Lime Cheesecake Protein Shake• 88. Tilapia Sliders

• 89. “Cheesy” Chicken and Broccoli on Miracle Noodles

• 92. Grilled Chicken with Sugar Snap Peas and “Cheesy” Baked

Tomato

• 93. Chocolate Miracle Rice Protein Pudding

• 96. Grilled Chicken Salad

• 97. Baked Pepper Stuffed with Chicken

• 100. Citrus Tilapia• 101. Chicken Burgers

• 104. Low-Carb Pizza

• 105. Chicken Noodle Soup

3. High Protein, Lower Carb, Higher Fat Recipes:• 108. “Mac ‘n’ Cheese”

• 109. Celery “Pasta” with Scallops (“Pseudo Linguini”)

• 112. Chocolate-Dipped Strawberries

• 113. Orange Creamsicle and Pistachios• 116. Chicken and Avocado Wraps

• 117. Chocolate Peanut Butter Protein Pudding

• 120. Peanut Butter and Crackers with Cucumber

• 121. Chocolate Coconut Fudgesicle

• 124. Chocolate Avocado Protein Pudding

• 125. Smoked Salmon on Crispbread

4. The NEW Recipes:• 128. P28 Bagel with Smoked Salmon and Cottage Cheese• 129. Chicken-Risotto–Stuffed Artichokes

• 132. Chocolate Peanut Butter Banana Mug Cake

• 133. Mushroom Chicken Alfredo on a bed of Zucchini Noodles

• 136. Toasted Tuna Salad Sandwich

137. Conclusion



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Disclaimer

This e-Book offers health, fitness, and nutrition related information, but is designed for

informational purposes only.

Dr.SaraSolomon.com Inc. is not a medical or scientific organization. Dr. Solomon does

not provide medical advice, diagnosis, or instruction. The information contained in Dr

Sara Solomon’s e-Books, social media sites and website (www.drsarasolomon.com) is

provided as an information resource only, and is not to be used or relied on for any

medical, diagnostic or treatment purposes. This information is not intended to be patienteducation, does not create any patient-physician relationship, and should not be used

as a substitute for professional consultation, evaluation, diagnosis and/or treatment

You should consult your physician before beginning any weight-loss or fitness regimen,

or for guidance about a specific medical condition. Dr. Solomon expressly disclaims

responsibility, and shall have no liability, for any damages, loss, injury, illness, pain

excessive discomfort, death, or liability whatsoever suffered as a result of your reliance on

the information contained in this e-Book. The e-Book is intended for use only by healthyadult individuals. The e-Book is not intended for and should not be used by minors,

women who are pregnant or breastfeeding, individuals with an active medical diagnosis

of anorexia or bulimia nervosa, or individuals with any type of physical condition. Such

individuals are specifically warned to seek professional medical advice prior to initiating

any form of weight-loss, exercise or diet regimen.

Do NOT do Intermittent Fasting if....

Intermittent fasting is not for type 1 diabetics and diabetics on insulin, pregnant or

breast feeding women, epileptics, children, people recovering from surgery, people who

are feeling unwell or suffering from a fever, people with a history of eating disorders


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or people who suffer from diagnosed hypoglycemia. Always consult with your medica

doctor before commencing fasting (especially if you have any medical conditions or are

taking prescribed medications. Note that Warfarin may increase your INR so talk to your

doctor) to ensure you are a suitable candidate.

About the Author

Dr. Sara Solomon is a writer and spokesmodel for Bodybuilding.com (the most visited

bodybuilding and fitness website in the world) and BSN Supplements. Dr. Solomon

is a practicing dentist (DMD) in Toronto, Canada, and holds a Bachelor in Science in

Physiotherapy. This certified personal trainer, spinning instructor, professional fitness

model and cover girl is known around the world for her jump rope skills and her “Dr. Sara

Solomon Cross Speed” Jump Rope by Buddy Lee Jump Ropes.

Dr. Solomon, a former Oxygen Magazine Weight Loss Success Story, competed 9 times

and overcame “metabolic damage”. Sara knows firsthand the challenges of juggling

a busy schedule with a healthy lifestyle, which is why her blog focuses on endurable,

maintainable, time-saving and metabolism-boosting approaches for fat loss. If you

want to take the hell out of healthy, then visit DrSaraSolomon.com for her high intensity

workouts, intermittent fasting and flexible dieting practices, “clean cheat recipes” and

Bodybuilding.com and BSN giveaways!

Stay Motivated. Follow me on …

• Website

• BodySpace

• FaceBook


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• Twitter

• YouTube

• Instagram

Download my FREE MOBILE App to access my recipes, workouts, giveaways, coupon

codes and more!

Join my exclusive Fasting Group on Facebook!

Join my FREE 50 Day Home Workout Challenge!

Also Recommended

• Intermittent Fasting Tutorials

• The OMG Quest Nutrition Desserts Recipe e-Book

• Eat it All! 20 Best Pumpkin Protein Desserts

• Fat Loss Fast 1 and 2

note from the Author

Fat Loss Fast 1 is a brief primer on how to approach your diet when intermittent

fasting for fat loss. It is a practical guide designed to get you fasting and flexible dieting

immediately. Please note that Fat Loss Fast 1, 2 and 3 are 3 different e-Books, each

containing different material. In a nutshell, Fat Loss Fast 1 is the practical e-Book, Fat

Loss Fast 2 is the theoretical e-Book, and Fat Loss Fast 3 is the “Lite Day” recipe e-Book

for alternate-day fasters.


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Preface

When I released my first Healthy Recipes e-Book in 2012, I was CLUELESS about fat loss. I

was keeping a dark secret from everyone: I was 20 pounds overweight and couldn’t lose

fat despite eating in caloric deficit and spending 2 to 3 hours in the gym daily!

For four years of my life, I regretfully practiced and preached “broscience”. With this

hellacious approach, I was never able to maintain my weight. I had to resort to extreme

measures to drop fat for my competitions and photo shoots. The remainder of the time,

I stayed in hiding for fear of losing credibility because of the hideous fat I was gaining.



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The before photo was taken in the spring of 2012. I was hungry all the time, eating

6 micro meals every 2 to 3 hours. I was also exercising 2 to 3 hours a day. I gained a

tremendous amount of fat, ironically following the protocol that was being prescribed

to me to lose fat.

The after photo was taken in the fall of 2013. I have been practicing intermittent fasting

and short duration high intensity training since August 2012. And as you can see, I’m

having no issues staying lean. I’m never hungry and I only exercise 20–30 minutes a day.

Every day is an “after photo” for me!

Thanks to all of the dieting and training mistakes I made in the past, I’ve finally established

an approach (based on RESEARCH, NOT BROSCIENCE!) that promotes health (including

mental health) and provides results 365 days a year.

Not only should a diet generate results, it must also:

• Be maintainable 365 days a year• Be endurable (enjoyable and nonrestrictive)

• Cause no physiological, metabolic, endocrinal or psychological harm

• Not be all-consuming



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was never burning my stored fat for fuel.

Think about it: I never gave my body a chance to burn my stored fat for fuel because

I was constantly stuffing my face from 6 a.m. until midnight, which meant I was onlyburning the food I was shoveling into my face! And because I was always hungry, I would

snack in between meals, which made me even fatter (because my insulin levels were

chronically elevated).

Intermittent fasting is a great strategy for people who always feel hungry following the

6-meal-a-day plan. Why? Because you will feel more full by trying to cram in all your

calories during a 4 or 8 hour feeding window, rather than spreading them out over 17

waking hours. For example, if you are on a 1500-calorie a day diet and you eat 3 meals

during your 8-hour window, this means you get to eat bigger portions (~500 calories) at

each meal (promoting satiety and preventing dietary indiscretions). But if you eat those

1500 calories all day long as six 250-calorie meals, you will never achieve satiety. These

small meals will tease you, leaving you hungrier than a hostage in a holdup situation.

There are many different IF protocols you can follow. I teach you how to implement

numerous IF protocols in Fat Loss Fast 1 (my practical e-Book). In Fat Loss Fast 2 (my

theory e-Book), I teach you the science supporting many IF protocols and I explain why

intermittent fasting is beneficial for your health and lean muscle gains. Fat Loss Fast 3

(my recipe e-Book) exclusively addresses techniques to ensure you succeed at alternate-

day fasting. Each e-Book will point you in the direction you need to move forward with your

goals. It’s inevitable you will have questions, and each e-Book contains content that is not

in the others. So, that being said, it’s highly beneficial to read the entire series to ensure your

journey towards your goals is logical, effective and enjoyable.



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W H Y I N T E R M I T T E N T FA S T I N G W O R K S F O R M E :

• I AM NOT HUNGRY!

• I HAVE HOURS OF EXTRA FREE TIME NOW.

• I walk around with an 8-pack 365 days a year.

• I can eat in restaurants.

• I can eat more calories.

• My portions make me feel full. I like feeling full. Full = happy.

• I can eat foods that were previously demonized on my former “6 meal a day” regime.

• I can eat freshly made food.

• I barely spend time in the kitchen cooking anymore.

• My mood is much better too. I’m still a bitch, but now I can control when I want to be

a bitch.

W H A T I S F L E X I B L E D I E T I N G ?

Flexible Dieting is also referred to as “If It Fits Your Macros” (IIFYM). The IIFYM approach

to diet allows for greater flexibility with your food selection because your focus is on the

nutrients rather than the food source.

L E T ’ S B E H O N E S T :

Our appetites exceed our caloric requirements. No diet will work unless it can overcome

our tendency to eat whenever food is available. The diet has to achieve this 365 days a

year without causing deprivation

Intermittent fasting works beautifully for people like you and me who eat everything

we cook or buy, and then feel guilty for bingeing. The reality is that your appetite is

too powerful and will eventually destroy your conscious effort to control your eating

With intermittent fasting, you can achieve satiety when you eat. I will teach you how to

approach flexible dieting so you don’t have to demonize food or follow a meal plan ever



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again. With this approach, “food = pleasure”, but now we are in control of food.

This e-Book will teach you how to manipulate your natural instincts to overeat in a way

that doesn’t sabotage your health, physique or sanity.

Flexible Dieting

CHILL OUT! This is not a diet! I am going to teach you how to fuel yourself AND enjoy

food! You should enjoy food!

Just say NO to Meal Plans!

Paying somebody to write you a meal plan is the equivalent of paying somebody

to give you an eating disorder

From my own personal experience, I can tell you I FAILED MISERABLY following other

people’s meal plans.

The problem with meal plans is that you are forced to demonize all foods that are not

on the plan, which leads to an extremely unhealthy relationship with food. For example,

if I didn’t eat exactly what was outlined in my meal plan, I felt like a failure. Then I would

throw in the towel and eat “wrong foods” (i.e., foods that were not on the plan) for the

rest of the day.

For me, the outcome of following meal plans was extreme hunger, weight gain, nutrient

deficiencies, loss of money, and orthorexia nervosa (food obsession).

Let me quote Margaret Mead: “It’s easier to change a man’s religion than to change his

diet”. She’s right. You don’t need a meal plan, because it won’t work in the long haul. In my



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C A L O R I E S A N D M A C R O S

Cn #1



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• Calculate your resting metabolic rate (RMR). This is also referred to as your Basa

Metabolic Rate (BMR):

- The Harris-Benedict Equation:

» RMR for men = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age)

» RMR for women = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age).

» E.g., for a 5’6”, 35-year-old female who weighs 128 lbs = 1368 for RMR.

To establish your total daily calorie needs (ie. your maintenance level calories): multiply

your RMR value by an activity multiplier (which also takes into consideration your

subconscious movement, known as NEAT: Non-Exercise Activity Thermogensis). This

activity multiplier will be different for everyone. I’m probably on the low end of the

range at 1.2 because my workouts are only 20 to 30 minutes long and I have a sedentary

job (ie. I’m a writer). But my fidgety sister, who has the best NEAT I’ve ever seen, would

have a much higher activity factor.

• Activity Factors:

- If you are sedentary (little or no exercise): BMR x 1.2

- If you are lightly active (easy exercise/sports 1-3 days/week): BMR x 1.375 - If you are moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55

- If you are very active (hard exercise/sports 6-7 days a week): BMR x 1.725

- If you are extremely active (very hard exercise/sports and physical job): BMR x 1.9

• So, for my example 1368 x 1.2 = 1642. This would be the maintenance level calories

(also known as the Total Daily Energy Expenditure).

- Because there is tremendous individual variation, there is a standard deviation of14% above and below the number of calories determined by the Harris-Benedict

equation. So, for my example above using 1642, the actual number of calories could

be anywhere from to 1412 to 1872.

(Reference: Harris JA, Benedict FG. A biometric study of human basal metabolism. Proc



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Natl Acad Sci USA 1918;4(12):370-3).

• If your goal is fat loss, then you want to be losing 0.5 to 1% of your bodyweight per

week (~1 to 2 lbs per week). We know that 1 pound of fat represents 3500 calories. Soif you drop 500 calories per day, you will drop 1 pound of fat per week.

- E.g., 1642 calories – 500 = 1142

- BUT WAIT! You must never drop your calories below 1200 (unless you want to become

the next victim of metabolic damage). So the 500-calorie deficit does not have to

come entirely from dieting. It can also come from exercising.

- So compromise: train for 250 calories and cut 250 calories from your diet, so the

female in the example will be able to eat 1392 calories per day.Now we will calculate a ballpark for your macronutrient intake. This is the protocol that

I follow for fat loss:

• Macronutrient School:

- Protein has 4 calories/gram

- Carbs have 4 calories/gram

- Fat has 9 calories/gram

• Yeah! That’s why you need to stop eating so many nuts! I’d rather you eat a big handful of

strawberries than a big handful of nuts! One cup of strawberries is 46 calories; whereas

one cup of almonds is 811 calories. So stop demonizing fruit and stop believing you

can eat fat to burn fat. You can’t eat anything that will make you burn fat— that’s an

oxymoron being propagated by broscientists. The moment you consume calories, you

turn off fat oxidation in your body. If you want to burn fat, then stop eating all the

time! Engage in fasting so you can give your body a chance to spend time in pure fatoxidation mode!

• PROTEIN: When dieting, we want to increase our protein intake to protect against

muscle loss. It’s recommended to eat between 1 and 1.4 grams of protein per pound of

body weight (females can get away with less, 1.1 to 1.2). Note that it’s also imperative



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that you are strength training during periods of caloric deficit to prevent muscle loss

For this example, I’m going to select 1.2 grams of protein per pound of body weight.

- 128 lbs x 1.2 grams = 153.6 grams of protein/day

- That would be 153.6 grams x 4 calories/gram = 614.4 calories of protein/day. This is

614.4/1392 = 44% of your daily calories.

• FAT: Between 15–25% of your daily calories. For this example, I’m going to select 20%

of my daily calories as fat

- 0.20 x 1392 calories = 278.4 calories

- 278.4 calories divided by 9 calories/gram = 31 grams fat

• CARBS: Whatever is remaining.

- We already know protein and fat account for 20% + 43.5% = 63.5% of our total daily

calories.

- So 100% – 63.5% = 36.5% of out calories that should be coming from carbs.

- 0.365 x 1392 calories = 508 calories

- 508 calories divided by 4 calories/gram = 127 grams of carbs

So for my fat loss example: 1392 calories are to be consumed daily, provided 250 calories

are burned through exercise. Of these 1392 calories, 153.6 g are protein, 31 g are fat and

127 g are carbs.

(Reference) Eric Helms of 3D Muscle Journey

***NOTES: Since you will be losing weight, you must do the above calculations with your

new numbers on a routine basis! These numbers are not static! They change as your

body changes! You don’t need to change your macros and calories if you are still losingweight. Only change your macros and calories if you STOP losing weight.

Congratulations. You just calculated your macros and calories. But let me ask you this

question: are these values different than what you were consuming before you bought


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the book? If so, do not suddenly jump to the new calculated numbers. If you suddenly

increase your calories, carbs, etc to these new levels, you will gain fat! You must slowly

increase your calories, carbs, etc each week, which I explain how to do in my tutorials

By the same token, do not severely cut your calories and carbs either. It goes both ways.

Recommended Foods to Help You Meet Your Macronutrient Goals:

1. Lean Protein: white fish, chicken breast, salmon, turkey breast, egg whites, eggs,

whey protein, casein protein, non-fat Greek yogurt, low-fat cottage cheese, lean beef,

bison, soy, etc.

a. Protein helps promote satiety

b. Eat protein at every meal

2. Healthy Fats: extra virgin olive oil, flax oil, almonds, walnuts, ground flaxseed, avocado

all-natural peanut butter, almond butter, extra virgin coconut oil, etc.

3. Complex Carbs: lots of vegetables like asparagus, broccoli, bok choy, collard greens

Brussels sprouts, celery, bell peppers, green beans, spinach, kale, tomatoes, mushrooms

eggplant, zucchini, tomatoes, etc.

- I include veggies in every meal. Do not demonize veggies!

- Veggies are an ideal food because they apply Barbara Rolls’ Principle of Volumetrics:

» Eating low-calorie foods (e.g., vegetables) makes you feel full and thereby aids in

weight loss.

» Since these foods are high in fibre and water, you can eat generous portions without

feeling deprived or hungry. So go ahead and eat your vegetables!

» It’s relatively easy to adhere to a volumetrics diet over the long haul because you wil

never feel deprived.• Don’t avoid carbs. Slow-digesting carbs are your friend. Examples include P28 Bread/

Bagels/Flat bread, Ezekiel bread, rolled oats, quinoa, brown rice, low glycemic index

fruit (blueberries, strawberries, cherries, apples, grapefruit, raspberries, pears, oranges

etc), pumpkin, sweet potatoes, etc.


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• IMPORTANT: On days when you consume a higher quantity of the above-mentioned

carbs, ensure you lower your fat intake. By the same token, on days when you consume

less of the above-mentioned carbs, you can increase your fat intake. If both your fats

and carbs are high, you will have a hard time losing body fat.

• You can increase your carb intake on days when you train big muscle

groups (i.e., leg or full body workouts). Have low carb days on rest days

Don’t put yourself on a confusing carb cycling program! It will be hard to

remember from day to day how many carbs you are supposed to eat. Just

use your brain and select your carb intake according to your activity level

Minimize sugar consumption.When I say sugar, I’m referring to refined, extrinsic sugars,

not naturally occurring sugars within whole foods like fresh fruit and sweet potatoes.

When you do consume a sugary treat, ensure you also have your recommended daily

fibre intake. The fibre will counteract some of the sugar’s insulin-spiking impact. The

problem with high sugar diets is that they are low in fibre. And let’s not ignore the

glaringly obvious: excess sugar consumption is linked to obesity, type II diabetes, tooth

decay and other obesity-related illnesses … AND it can cause nutrient deficiencies if

sugar-laden food is being consumed at every meal instead of “nutrient-dense clean

food”.

Always meet your recommended daily fibre intake. This is easy to do if you eat “clean

food” (like veggies and fruits) because they typically contain a lot of fibre. Examples of

“clean foods” are listed below. If you do this, then you will be able to have more freedom

with your diet. Why? Because insoluble fibre reduces the absorption of sugar and starch

which lessens the glucose-insulin spikes in the bloodstream.

(Reference: Johnson James MD. The Alternate-Day Diet. New York: Perigee. 2008)

• Don’t exceed the recommended intake of fibre—otherwise you run the risk of bloating



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and malabsorption of nutrients.

• What is the daily recommended fibre intake? Women need 25 grams per day and men

should get 38 grams per day, according to an Institute of Medicine formula based

on getting 14 grams of fibre for every 1,000 calories*. This is a guide I extracted from

WebMD. This is merely a recommendation. Dr. Layne Norton recommends at least 20

grams of fibre per day. From a bodybuilding perspective, he states between 40 and 60

grams of daily fibre intake is acceptable. He is not a fan of greater than 60g/day of fibre

(because of bloating and malabsorption issues).

• Key Point: Fiber helps keep insulin in balance. It also prevents constipation, reduces

cholesterol and protects against cancer. (Reference Hofmekler, Ori. The Warrior Diet

2nd ed. Blue Snake Books. Berkley California. 2003)

C O N C E P T # 2 : F L E X I B L E D I E T I N G :

The IIFYM approach to diet allows for greater flexibility with your food selection because

your focus is on the nutrients rather than the food source.

Do not make the mistake of trying to fit in as much “junk food” as possible into your dietYour number one priority is to meet your nutritional needs!

Enduring 4 agonizing years of restrictive meal plans (where I was only permitted

chicken, fish, egg whites, vegetables, flaxseed and oats) I ended up developing many

micronutrient deficiencies. I wasn’t even allowed to eat fruit!

By the same token, if you approach the IIFYM diet incorrectly, you will also develop

micronutrient deficiencies. This is why I urge you to go for a bowl of nutrient-dense

strawberries rather than sugary treats such as Pop-Tarts! Obviously one Pop-Tart won’t

lead to a micronutrient deficiency, provided the remainder of your daily diet consists of

nutrient-dense foods. BUT if you try to squeeze in copious amounts of nutrient deficient

junk foods on a daily basis, then YES, you will run into micronutrient deficiency issues.



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F L E X I B L E D I E T I N G

Cn #2



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You will also run into issues with hunger because junk food is high in calories and low in

fibre, so you won’t be able to eat very many Pop-tarts before you reach your calorie limit

for the day. Remember: everything in moderation, even Pop-Tarts in moderation.

Key Point: BALANCE in life is crucial! IIFYM is a great way to ensure you get the best of

both worlds:

• You no longer have to follow a rigid meal plan that makes you demonize food.

• You can select the nutrient-dense foods you want to reach your daily macronutrient

targets. This allows for greater food variety and prevents micronutrient deficiencies. It

also prevents an unhealthy relationship with food.

• You can select the daily treats you want (in moderation). For example, I will have a

handful of my favorite Panda black licorice nibs. I can get away with this if I’m still in

caloric deficit and I already met my macronutrient and daily fibre intake needs with

nutritionally dense food. Balance with my diet is the reason why I am lean 365 days a year

Please do NOT demonize carbohydrates. It’s not feasible to follow a low-carb diet 365

days a year, especially if you are intermittent fasting. Carbs are necessary for energy

I carb backload the night before intense fasted morning training sessions to reap the

most from my training. I also carb backload to boost my leptin levels, which boosts my

metabolism and provides me with satiety during my fasts the following day. Furthermore,

I understand the benefits that carbs have on my metabolism. The less carbs you eat over

time, the more it lowers your metabolism. That is why I do not recommend low carb

diets for intermittent fasting.

If you are currently following a low carb/high fat diet, then slowly re-introduce carbs

into your diet while slowly dropping your fat intake. Do this SLOWLY! If you rush it, and

start eating a ton of carbs, you will gain FAT. Focus on adding ~5 grams of carbs a week

to your diet.



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Cn #3 I N C O R P O R A T I N G DI SC R E T I O N A R YC A L O R I E S



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KEY POINTS:

1. Good foods do exist. They are abundant in micronutrients.

2. Bad foods typically lack fibre and micronutrients. They are technically not “bad”because no food will cause your body harm if you consume it at any one time. There are

however, BAD DIETS. A bad diet is comprised mostly of these so-called “bad foods.”

3. Make sure you meet your “good food” daily requirements, and then you can have your

“bad foods” (but stay within your daily caloric limits!)

4. You don’t get bonus points for only eating good foods. You can follow the paradigm

outlined in key point #3 and look just as good as if you had only eaten “good foods”

Actually, you will look better because you won’t be moody from feeling deprived.

A healthy balance is the key to a maintainable and endurable diet! So stop demonizing

food, stop relying on restrictive meal plans and use your brain when selecting your daily

foods. This means you will need to keep track of your daily macro and micronutrients,

fibre and calorie intake if you want to include discretionary calories into your daily menu

So if you’ve met your nutrient needs with 80–90% of your daily caloric intake (which is

achieved, for the most part, by consuming “clean foods”) then you can have a treat forthe remaining 10–20% of your daily calories.

• Keep track of the calories you have ingested using Lose It! or MyFitnessPal. These

Smartphone apps also show daily carb, sodium, protein, and fat intake. Sometimes it’s

hard to remember what you have just eaten, which is why I find it helpful to use Lose

It! It only takes a few seconds to enter your food into the program.



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INTERMITTENT FASTING

I commenced intermittent fasting August 17, 2012. This was one week before my

PRO level Fitness Competition. I was not losing weight despite following the program

prescribed to me by my trainer. After extensively researching intermittent fasting, I

started my first fast. Boy was I ever surprised when I successfully fasted for 20 hours and

ate all my calories in a 4-hour window. I thought I would be starved, and yet, I wasn’t

even hungry! The next day I had lost 2 pounds! I hadn’t seen the scale drop in half a

year! I was hooked! My only regret was that I didn’t start this sooner.

Let’s Explore 3 Different IF Protocols.

I recommend you start with protocol A. Once you feel you have mastered that, then try

B. If you are really hardcore and want to lose stubborn fat like never before, then try C.

No protocol is superior to another. The best protocol for YOU is the one to which you

can effortlessly adhere 365 days a year. This will depend on your eating personality and

schedule. Over the course of 1.5 years, I have tried all the protocols, and this helped me

establish which one was right for me. Remember: all protocols will result in lean gains if

you approach your training and diet correctly.

A 1 6 / 8 L E A N G A I N S B Y M A R T I N B E R K H A N

(Reference)

• Fast for 16 consecutive hours (8 of these 16 hours happens during your sleep). eg.Stop eating at 8pm. Start eating again the next day at noon.

• Ideally, you engage in 20 to 30 minute metabolic resistance training (ie. High

Intensity Interval Resistance Training) FASTED in the morning, while drinking

Branched-Chain Amino Acids (BCAAs). Please visit www.drsarasolomon.com to


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access my real time video workouts.

• I use BSN AminoX BCAAs because they are zero calorie and sugar free. AminoX will

not break your fast. Drink 1 scoop 15 to 30 minutes before training. Drink 1 scoop

during training. Drink 1 scoop every 2 hours after training, until you break your fast.

• Eat for 8 consecutive hours (e.g., skip breakfast and eat from noon until 8 p.m.). Be

sure to introduce ~2 carb refeeds per week (on non-consecutive days). By increasing

your calories from carbs (hence, carb refeeds) up to your maintenance levels a couple

times a week, you will boost your leptin levels (which will boost your metabolism

and promote satiety).

• Repeat this daily

This protocol is BRILLIANT, which is why I constantly reference its creator, Martin

Berkhan. I strongly recommend the 16-hour fast and an 8-hour eating window regime

for beginners to fasting.

The 16/8 protocol is more conducive to building muscle, whereas the 20/4 approach is

more ideal for cutting (ie. shedding fat). If you are new to IF, start with a 16/8 protocol

before diving into the 20/4 protocol.

I prefer a narrower eating window because I am a binge eater. If I have 8 hours to eat all

my calories, then I will eat them all, and then I’ll start eating more calories! If I have only

4 hours to eat all my calories, then the chances of me over-consuming are much less. If

you are like me, then you will be better suited to the 20/4 protocol.

B 2 0 / 4: I N T E R M I T T E N T F E E D I N G

• Fast for 20 consecutive hours (8 of these 20 hours happens during your sleep). eg.

Stop eating at 9pm. Start eating again the next day at 5pm.

• Preferably train fasted in the morning, using Branched-Chain Amino Acids (BCAAs) as

outlined in the 16/8 protocol.


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• Eat for 4 consecutive hours (e.g., skip breakfast and lunch and eat from 5 p.m. until 9

p.m.)

• Repeat this daily

This is the protocol I followed from August 2012 until October 2013. I think it makes way

more sense to call the 20/4 protocol “Intermittent Feeding” considering significantly

more time is spent fasting (20 consecutive hours) than feeding (4 consecutive hours)

during a 24-hour period. This is an incredibly effective fat loss regime (because the

eating window is so short).

In my opinion, intermittent feeding is an intelligent way to approach fasting and feedingfor someone with a binge-eating personality and hectic schedule.

It consists of fasting for 20 consecutive hours a day (i.e., you do not eat or drink any

calories, period!). HIIT Training also occurs fasted, preferably in the morning using BCAAs

Then you consume all of your calories in a 4-hour window using a flexible approach to

dieting. This yields tremendous fat loss results.

For the first time in my life, I finally lost the stubborn fat off my hips and back (bra fat)

I typically break my fast around 5 p.m. and eat until 9 p.m. Because I am notorious for

exceeding my allotted portions, I like to keep my eating window small. It’s impossible

for me to over-consume when I only have 4 hours to eat all the calories I would have

typically consumed over 12 hours. I am programmed for night eating, which is why

break my fast in the evening. On an interesting note, our Paleolithic ancestors often

survived on 1 meal a day, so from an evolutionary perspective, we are more adapted to

intermittent fasting than grazing on multiple small meals.

I’m so busy working; it’s ideal for me to fast 20 hours and not have to think about food

or worry about eating. I’m dramatically more productive as a result.



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C THE ALTERNATEDAY DIET BY JAM ES B. JOHN SON, M.D

(Reference: Johnson James MD. The Alternate-Day Diet. New York: Perigee. 2008)

• Fast for 36 consecutive hours• Train fasted in the morning, using the previously discussed BCAAs protocol. Since

the theory behind training is more involved with this style of fasting, I explain how to

approach it in immense detail in Fat Loss Fast 2: Theoretical Guide to Intermittent

Fasting.

• Eat on alternating days

The Alternate-Day Diet was written by a plastic surgeon, Dr. James Johnson andpublished in 2008.

This diet is based on Mark Mattson’s study on mice that were fed only on alternate-

days but were permitted to eat as much as they wanted on these days. These mice

experienced greater health benefits than the mice that were fed a restricted diet on a

daily basis. In fact, the mice that fed on alternate-days lived 30% longer!

The beauty of this regime is that it keeps you in caloric deficit (which has been shown

in many studies to prolong the lifespan of a number of species), WITHOUT slowing your

metabolic rate because you don’t restrict your calories every single day. Therefore your

body doesn’t have to try to conserve calories by slowing its metabolic rate.

Dr. Johnson acknowledges the notion that eating zero calories every other day is not realistic

for the overwhelming majority of people. So he modified the diet to permit 20% of your

usual daily intake on alternating days, which he calls “Down Days”. You can drink a low-carbmeal replacement shake slowly throughout the day and you are permitted to drink calorie

free liquids. Vegetables and lean protein are also options. He rounds this to 500 calories for

the average overweight woman (but for me that would only be 200 calories). On the non-

restrictive days, you can eat whatever you want, and as much as you want.


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After just 11 weeks of following this program, Dr. Johnson lost 35 pounds, improved his

triglyceride and cholesterol levels and his shoulder arthritis pain also improved tremendously

He achieved all of this without feeling deprived or frustrated. He has successfully maintained

his weight loss since 2003. Obviously, the effectiveness of this diet (and any diet) is contingent

upon your ability to adhere to it over time.

If you do the math, consuming 20% of you baseline calories every other day on your

“Down Days” will result in a 40% reduction in total calories on a daily basis. But this is

assuming you don’t eat over your baseline calories on your “Up Days”.

I don’t recommend the Alternate-Day Diet for people who struggle with severe caloric

restriction. If you struggle to eat less than 500 calories every other day, then you may

find it much easier to fast daily for 16–20 hours. Dr. Johnson claims that people who

follow the Alternate-Day Diet “are no hungrier and eat no more on their unrestricted

days than they would if they weren’t dieting at all”.

My only criticism of this protocol is that you are never truly fasting because you are

eating all day long on the Alternate-Day Diet.

From October 2013 until March 2014, I practiced the Alternate-Day Diet with pure

fasting (zero calorie consumption) on alternating days. I absolutely LOVED it; however

it required tremendous discipline to eat ZERO calories for 36 consecutive hours every

other day, which, in my opinion, is much too extreme for the average person. When

something is extreme, it’s inevitable you will not adhere to the program over the long

haul.

Nevertheless, I had tremendous success following the “Pure” version of the Alternate-

Day Diet. I lost 3 pounds of FAT in the first 2 weeks. Since I was eating substantially less

calories each week, my grocery bills decreased. I only had to do the dishes every other

day. I had more free time since I didn’t have to eat or cook on alternating days. I enjoyed



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eating more calories than I have ever eaten in my life at one time on alternating days.

also exercised for a much shorter duration, which saved time, and I didn’t have to bother

doing carb refeeds because I was not eating in caloric deficit every other day. In other

words, my leptin levels were not stuck in “low gear” because I was not eating in a daily

caloric deficit like I used to on the daily 20/4 paradigm. Besides, I’m eating more carbs

than I have ever eaten in my life with this new approach and I’m looking the leanest

have ever been in my life.

I took this photo after my third alternate-day fast.

This was the protocol I followed between October 2013 until March 2014: I did three

36-hour (alternate-day) fasts per week (on Mondays, Wednesdays and Fridays). Then on

Tuesdays, Thursdays, Saturdays and Sundays, I ate my maintenance level calories over a



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12-hour feeding window. This approach allowed me to have the best Christmas dinner

feast EVER! Please note that I had to calculate my calories and macronutrients for my

maintenance levels before embarking on this protocol (which is explained in Concept

#1 of this e-Book).

So you are probably wondering what protocol I have been following since March 2014. I

have been following the same approach to alternate-day fasting; however, I eat between

20 and 30% of my maintenance level calories on alternating days. In other words, I

have


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the “Exercises 6-7 days a week option” on the calculator. If I did, I would gain weight!

When selecting the Results input, you will see the first option is your maintenance leve

calories. You will need this number if you are following alternate-day fasting (i.e. for“Feast Days”), or whenever you implement an episodic carb refeed when following the

16/8 or 20/4 daily fasting program for fat loss. The next 7 options are for “Lite Days”. The

last 2 options (TDEE-10% or TDEE-15%) are for daily fasting for fat loss (i.e. for the 16/8 or

the 20/4 protocols). This will put you in a “safe” caloric deficit. The calculator makes this

easy for you, so you don’t have to worry about subtracting 500 calories. I recommend

you start with the -10% option. If you stop getting results, then recalculate your macros

and calories using your new weight. If you still fail to get results with the -10% option,then consider trying the -15% option. And lastly, you will now understand what to select

for your protein and fats. You can increase your fat intake on rest or less intense training

days (note: the calculator will automatically decrease your carbs for you). Be sure to use

this calculator. It’s designed to go with my Fat Loss Fast System!

H O W T O A P P R O A C H Y O U R F E A S T :

1. Method to the Macros:

• I follow Ori Hofmekler’s protocol of breaking my fast with raw veggies. Raw veggies

have high fibre and water content and very few calories. This applies the principle of

volumetrics and helps me reduce my overall calorie consumption for the rest of my

feast (in other words, it prevents me from entering into a bingefest).

• After the raw veggies, I eat cooked foods such as grilled veggies and lean protein (i.e.,

chicken, fish, eggs, whey, Greek yogurt, cottage cheese, Quest Bars).• Then I finish my feast with complex carbs (i.e., fruit, yams, P28 Bread).

• Why do I save the carbs until the end of my feeding window?

- This strategy keeps insulin secretion under control.

- When veggies are eaten first, followed by protein and fat, the glycemic index of any



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carb (even candy!) that is consumed afterwards is reduced!

- According to a 2011 study in the journal Obesity, consuming most of your carbs at

dinner leads to greater weight loss. Why? Eating carbs at night will induce a single

daily insulin secretion in the evening. This will boost leptin levels 6 to 8 hours later

which will contribute to enhanced satiety during the next day’s fasting window.

- SO YES, EAT YOUR CARBS AT NIGHT! STOP LISTENING TO BROSCIENCE!

• I also finish my feast with a slow digesting protein, such as casein protein or cottage

cheese. These options will provide a steady supply of amino acids to your muscles

during your fast (for up to 8 hours), which will promote satiety and minimize muscle

catabolism.

• If I am still in caloric deficit, then I add my discretionary calories (i.e., Panda licorice).

Note: Obviously, I have much more freedom with my dietary selection when following

alternate-day fasting.

(Reference Hofmekler, Ori. The Warrior Diet 2nd ed. Blue Snake Books. Berkley California

2003)

*Notice I categorized the recipes in my book according to their macronutrient composition.

This will help you select the order in which you eat the recipes in this book. For instance, the

higher carb recipes in my book should be eaten towards the end of your eating window.

2. Your Feeding Window and Meal Frequency:

When should you eat? If you are never hungry in the morning and tend to eat more

at night, then place your eating window in the afternoon and evening. The correct

eating window time is the one that allows you to adhere to your diet. Just make sureyou consistently break your fast at the same time every day because IF has a profound

effect on your hunger (ghrelin) and satiety (leptin) hormones. Don’t move your feeding

window schedule around from day to day to ensure success on your IF regime.



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Your meal frequency during your eating window will depend on your persona

preference. This may mean you eat 1 time, 2 times, 3 times or 4 times during your eating

window. Just don’t exceed your daily caloric limit and ensure that you reach your daily

intake goals for your required macro/micro nutrients and fibre intake. If your schedule

only permits you to exercise during your eating window, then ensure that most of your

calories are consumed after you exercise.

A S A M P L E O F M Y D A I L Y C A L O R I E S , M A C R O S A N D F O O D

It’s great to learn the theory, but let’s put all this information to good use. Let’s use me

as an example.

A Snapshot of Sara’s Daily Calories for FAT LOSS (using either the 16/8 or 20/4 daily

fasting protocol)

• This morning I weighed 124 pounds.

• I am 5’ 6” tall

• I was born January 25, 1978

Let’s use the Harris-Benedict Equation to calculate my Resting Metabolic Rate as of

October 27, 2013.

RMR for women = 655 + (4.35 x 124 lbs) + (4.7 x 66”) – (4.7 x 35) = 655 + 539.4 +

310.2 – 164.5 = 1340.1

• To establish the your total daily calorie needs (ie. your maintenance level calories)

multiply your RMR value by an activity multiplier (which also takes into considerationyour subconscious movement, known as NEAT: Non-Exercise Activity Thermogensis)

This activity multiplier will be different for everyone (refer to Concept #1 in this e-Book

to select your Activity Factor). I’m probably on the low end of the range at 1.2 because

my workouts are only 20 to 30 minutes long and I have a sedentary job (ie. I’m a writer)



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• So for me, 1340.1 x 1.2 = 1608.12. In other words, I can eat 1608.12 calories a day (even

if I don’t exercise) without gaining weight.

• My goal is fat loss. I want to be losing 0.5–1% of my bodyweight per week (~1 to 2

lbs per week). We know that 1 pound of fat represents 3500 calories. So if I drop 500

calories per day, I will drop 1 pound of fat per week.

• E.g., 1608.12 calories – 500 = 1108 calories/day

• BUT WAIT! I told you never to drop your calories below 1200. So the 500-calorie deficit

does not have to come entirely from dieting. It can also come from exercising.

• So I compromise: I train for 250 calories and cut 250 calories from

my daily caloric intake. So 1608.12 – 250 = 1358.12 calories per day

Quite frankly, 1358.12 calories is not a lot of calories a day. And eating in daily caloric

deficit can slow the metabolism over time (and let’s not forget it’s tormenting to eat less

food than your body desires on a daily basis). That’s why it’s crucial to implement 2 carb

refeeds per week (on nonconsecutive days) when eating in daily caloric deficit with the

16/8 or 20/4 system. Now you know why I prefer alternate-day fasting! Because I can eat

WAY MORE calories (i.e. maintenance level calories) WAY MORE OFTEN (ie. four times a

week) and not risk slowing my metabolism down. I rack up a much larger weekly caloric

deficit following alternate-day fasting than I did with daily fasting (ie. 20/4 or 16/8), but

it feels like I’m eating more than EVER before!

A Snapshot of Sara’s Daily Macros

This morning I weighed 124 pounds. Now we will calculate my macronutrient intakes

This is the protocol that I follow for fat loss:

• Remember:

- Protein has 4 calories/gram

- Carbs have 4 calories/gram

- Fat has 9 calories/gram



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• PROTEIN: I like to consume 1.2 grams of protein per pound of body weight.

- 124 lbs x 1.2 grams = 148.8 grams of protein/day

- That would be 148.8 grams x 4 calories/gram = 595.2 calories of protein/day. This is

595.2/1358.12 = 44% of my daily calories.

• FAT: Between 15-25% of your daily calories

- For this example, I’m going to select 20% of my daily calories as fat

- 0.20 x 1358.12 calories = 271.6 calories

- 271.6 calories divided by 9 calories/gram = 30 grams fat

• CARBS

- Whatever is remaining. We already know protein and fat account for 20% + 43.5% =

63.5% of our total daily calories.

- So 100%-63.5% = 36.5% of out calories that should be coming from carbs.

- 0.365 x 1358.12 calories = 495.7 calories

- 495.7 calories divided by 4 calories/gram = 123.9 grams of carbs

• So for my fat loss example: 1358.12 calories are to be consumed daily, provided 250

calories are burned through exercise. Of these 1358.12 calories, 148.8 g are protein, 30

g are fat and 123.9 g are carbs.

***NOTE: Since you will be losing weight, you must do the above calculations with your

new numbers on a routine basis! These numbers are not static! They change as your

body changes!

A Snapshot of Sara’s Daily Food Diary

This is a typical day for me when I follow the 20/4 protocol. If it were alternate-day fastingI usually max out at 1600–1700 calories (because I am FULL). Notice I am not rigid with

my macros. I stay within a +/- 5 gram range for fat, but I have a more flexible range of +/-

10 grams for protein and carbs. Why? Because fat has more calories per gram. It’s fine to

eat out in restaurants a couple times a week, provided you make intelligent selections

from the menu and track it.



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THE RECIPES

A F E W E X P L A N A T I O N S B E F O R E Y O U B E G I N :

Mandatory Armamentarium:

Before you do anything, you must buy a digital kitchen scale to weigh your food. You will

also need measuring cups and spoons. You must also download an app to your phone

(e.g., Lose It!), that allows you to track your calories and macros every single day! If you

want freedom with your diet, then you will have to make the effort to track everything

that goes in your mouth!

Flexibility with your diet is crucial if you want to adhere to your diet 365 days a year. You

are not a robot, which is why a rigid meal plan will not work 365 days a year. You are a

human, which means you must take your willpower (or lack thereof) into consideration

My advice is to measure your food before you ingest it. Steer clear of “eating from the

container or package” because this bad habit increases the likelihood you will eat

everything inside the container!

In other words, accuracy will allow flexibility with your diet. If you track your calories and

macros consistently 365 days a year, then you will be able to reach your goals without

having to demonize or obsess over food.

You don’t have to weigh yourself, but I have an easier time reaching my goal if I weigh

myself every morning as soon as I wake up (before eating or drinking anything). Then

can add all my weekly weigh-ins and divide it by 7 for my average weight that week. This

is more accurate because it takes into consideration daily fluctuations in weight.

Key Point: You must self-monitor if you want to comply and adhere to your diet.



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Food Variety and Rotation:

Food variety and rotation will ensure you are consuming a balanced diet. Do not get into

the robotic habit of eating the same foods everyday otherwise you risk micronutrientdeficiencies.

Rotating your foods can also help minimize food sensitivities and allergies from over-

consuming any one item. For instance, some people believe that sensitivity to eggs can

occur as a result of frequent consumption of egg whites.

You don’t have to demonize gluten, dairy, fruit, and red meat unless you have an allergy

or intolerance. It turns out people who are lactose intolerant are often able to eat certain

dairy products without any issues because they contain negligible amounts of lactose

This includes:

• Butter and cheeses that contain no carbs

• Greek yogurt (which contains probiotics that help us digest the lactose)

• Whey protein isolate

• Half and half • Cottage Cheese

• Casein Protein

Portions:

All recipes are written using “recommended average serving portions for women”

Women will be having between 3 and 5 oz servings of fish, chicken, bison and turkey,and between 5–6 egg whites. Men will need to increase portion sizes to 6–8 oz of meat

and 8–10 egg whites.

I merely did this so I could calculate nutritional information for you. Since you understand



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flexible dieting, you are aware that your portion sizes will be determined by YOUR daily

dietary approach to meeting your macronutrient goals.

Ingredient Information:

Find detailed explanations about the ingredients I used in this recipe by visiting my my

Ingredient Encyclopedia at DrSaraSolomon.com

Protein Powder:

Protein powder is an excellent dietary supplement that will ensure your body receives

enough protein. There are many types of protein powders available on the market, rangingfrom whey, casein, soy, egg, and rice protein to hemp seed. You can substitute the whey

protein powder in my recipes with any type of protein powder. Please note this will change

the nutritional information.

Nutritional Information:

The values I have provided for my recipes are merely a guideline. Depending on the

brands of ingredients used, the nutritional information will vary. Please take that into

consideration when tracking your macros and calories.

Note: Anyone taking serious medications, women who are pregnant or lactating, or

those who are not in good health should consult with a physician before embarking on

ANY weight management program or consuming any nutritional supplements/shakes.


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BONUS

W H A T T O C O N S U M E D U R I N G Y O U R F A S T

The number one question I am asked about the fasting phase is, “Sara, will I be hungry if

I fast for 16 to 20 consecutive hours?”

The answer is no. Most of your fast happens when you are sleeping at night. And contrary

to popular belief, the fasting phase has a suppressive effect on hunger.

Oftentimes you may think you are hungry, but in actual fact, you are just thirsty. Bothhunger and thirst are controlled by the hypothalamus; that explains why you often

misinterpret thirst for hunger. So when you feel hungry, drink a glass of water. You can

drink as much calorie-free liquids as you want during your fasting phase.

Remember these 3 things:

1. Simmer Down! You can eat again in 16–20 hours. And you will pig out! It will be

awesome and worth the wait. Think of the fast as a major accomplishment. Give

yourself a pat on the back for completing it and then enjoy your feast—a wel

deserved reward for a job well done.

2. Stay busy. If you sit around thinking about food, you will want to eat. Work. Read. Go

for a walk. Exercise. Have a nap. Run errands. NEVER SIT AROUND DOING NOTHING

when you have a CRAVING. Distraction is key! Honestly, I rarely have this issue. I

spent my time writing this book, not even noticing that I hadn’t eaten for 20 plus

hours. So stay busy and your hunger won’t even be a blip on your radar.

3. Have some bloody discipline! There. I said it. Conventional dieting with its horrid

food restrictions is difficult, but waiting for your next feeding window is not so hard



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FA S T I N G M E A N S F A S T I N G !

When you fast, you fast! No sugar, nothing more than 5 calories! Fasting means fasting,

not eating and drinking calories! Here’s what you CAN have:

• Drink lots of water (3–4 L a day)

• Drink lots of matcha green tea, oolong tea and green tea to enhance fat oxidation

• Drink organic roasted dandelion root tea to facilitate digestion and help with bloating

• Reserve these for moments of desperation: Sugar-free gum and mints that are less

than 5 calories. Consume in moderation. Examples include:

- Mints with Xylitol.

- Calorie Free and Sugar-Free Beverages and Flavour Drink crystals (less than 5 caloriesand sweetened with artificial sweeteners or stevia) are okay. Examples: Sparkling Ice

Steaz, Zevia, Stevita.

• Black coffee (no sugar, and please do your best to refrain from adding copious amounts

of milk or cream because you want to stay calorie-free! A little splash in your coffee is

permitted.)

• BCAAs (take these before, during and after your workout, until you break your fast).

Example: BSN AminoX BCAAs• Preworkout is fine provided it is calorie free and sugar free (or at least


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W H A T I S S T E V I A ?

Stevia, a plant that grows in Paraguay and Brazil, has been generating attention as an

alternative to chemically produced artificial sweeteners.

Stevia is 300 times sweeter than sugar

Stevia extract is a NATURAL sweetener. It contains no sugar and unlike artificia

sweeteners (e.g., aspartame), it is not derived artificially from chemicals. Stevia is derived

from the extremely sweet leaves of the stevia plant, making it a potentially safer option

than artificial sweeteners. Keep in mind, there are just as many studies against stevia as

there are against Splenda. The key is moderation: use these sweeteners in moderation!

Stevia contains ZERO calories, ZERO SUGAR and WILL NOT SPIKE BLOOD SUGARS

Maintaining stable blood sugar levels will prevent you from gaining weight. So not only

is stevia a guilt-free way to satisfy your sweet tooth, but it is also not going to cause

tooth decay. It’s also a great option for diabetics.

TEA

Teas that Dr. Sara Solomon drinks daily to enhance fat metabolism:

1. Matcha Green Tea

Many people drink green tea to obtain the health benefits of its most potent catechin

called epigallocatechin gallate (EGCG). But did you know a 2003 University of Colorado

study confirmed that drinking 1 cup of matcha green tea has 137 times the amount of

antioxidant EGCG compared to a conventional cup of green tea? This means you would

have to drink 10 cups of regular green tea to receive the same amount of antioxidants

found in just 1 cup of matcha green tea. Why? The reason is that the entire leaf is dissolved

in water and consumed, rather than steeping the tea and subsequently throwing away

the leaves. This means the whole leaf is consumed, along with its health benefits.



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Drinking matcha green tea can prevent body fat accumulation and promote weight loss

A 1999 study featured in the American Journal of Clinical Nutrition demonstrated that

green tea extract rich in catechins has thermogenic properties and promotes fat oxidation

beyond that explained by the tea’s caffeine content. It was found that consuming green

tea increased thermogenesis (the body’s rate of burning calories) from 8–10% to 35–43%

of daily energy expenditure. Another study demonstrated that exercising immediately

after drinking matcha green tea resulted in 25% more fat burning during exercise. Both

studies suggest matcha green tea can enhance both resting metabolic rate and fat

burning, making it a useful addition to any weight loss program.

(Reference 1, Reference 2)

Abdul G Dulloo, Claudette Duret, et al. Efficacy of a green tea extract rich in catechin

polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in

humans. American Journal of Clinical Nutrition, Vol. 70, No. 6, 1040-1045, December

1997.

2. Oolong Tea

Both green and oolong tea contain catechins. Unlike green tea, oolong tea is partially

fermented, which increases the concentration of its polyphenol antioxidants.

Polyphenols present in oolong tea help block fat-building enzymes, which prevent the

formation of triglycerides. Research has shown that drinking oolong tea throughout the

day will raise your metabolism for 2 hours after every cup and increases the caloric burn

in your body by 100 calories per day. Another study showed that those who drank 2cups of oolong tea had 2.5 times the calorie-burning rate of those who drank traditiona

green tea. (Reference)


http://blog.thenibble.com/2011/03/18/product-matcha-tea/http://living-qi.com/http://www.livestrong.com/article/468383-why-does-oolong-tea-help-fight-belly-fat/http://www.livestrong.com/article/468383-why-does-oolong-tea-help-fight-belly-fat/http://living-qi.com/http://blog.thenibble.com/2011/03/18/product-matcha-tea/


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F O R M O M E N T S O F W E A K N E S S : Z E R O C A L O R I E M E A L S

If you are absolutely falling apart and are about to sabotage your fast by eating calories

then stop! Step 1: Have water, tea or BCAAs. If that doesn’t work, then chew gum or have

a few xylitol mints. If that still fails to abate your hunger, then resort to plan B: Calorie

Free Food.

a) Grape Popsicle:

A grape popsicle that has zero calories? No carbs? No sugar? And no artificial sweeteners?

And it’s loaded with vitamin C!

And it tastes exactly like a conventional cavity-causing conventional grape Popsicle,

minus the guilt.

Recipe:

4. Mix 8 oz water with 1 tsp of Stevita Grape Flavored Stevia Crystals

5. Pour it into the popsicle molds and freeze! You can get popsicle

6. molds at the Dollar Store.



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b) Cherry Slushie

A cherry slushie that has zero calories? No carbs? No sugar? And no artificial sweeteners?

And it’s loaded with vitamin C!

And it tastes exactly like a conventional cavity-causing cherry slushie.

Recipe:

1. Crush a cup of ice in a Magic Bullet (or blender) until it forms a slush.

2. Mix 8 oz water with 1 tsp of Stevita Cherry Flavored Stevia Crystals

3. Pour the cherry drink over the slush! Serve instantly!



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c) Tomato Risotto

Recipe:

1. Drain the water out of a package of Miracle Rice. Rinse the rice in cool water for 10–15 sec. Blanch

in boiling water for 60 sec. Dry on a paper towel and place in a bowl. (You can also try Miracle

Noodles).

2. Add 1 tbsp of Walden Farms Calorie Free Tomato & Basil Pasta Sauce. Try their other flavours too

I also like their Alfredo Sauce Flavour. Please note that the Walden Farms Products are not sodium

free. Nevertheless, this will not break your fast.

3. Season with salt-free Mrs. Dash



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GROCERY LIST

• Small apples

• Pears

• Oranges

• Grapefruit

• Strawberries, blueberries, cherries,

blackberries, goji berries

• Bananas

• Low-fat cottage cheese

• Lemons, limes

• All natural organic (sodium free)

peanut butter (or almond butter)

• Unsweetened vanilla almond milk

• Water

• Crushed ice

• Low sodium chicken broth

• Apple cider vinegar

• Non-stick cooking spray

• Extra virgin coconut oil

• Extra virgin olive oil

• Ground flaxseed meal

• GG Bran Scandinavian Crispbread

• Ezekiel Bread (in freezer section)

• P28 Bread and Bagels

• Quest Nutrition Bars

• Sweet potatoes

• Brown rice

• Quinoa

• Gluten-free rolled oats

• Salt-free seasoning

• Dehydrated onion flakes

• Black pepper

• Dill

• Cilantro

• Nutritional yeast

• Egg whites

• Eggs

• Shrimp

• Tilapia

• Salmon (Wild Alaskan)

• Smoked salmon (Wild Alaskan)

• Single serving canned tuna (85 g/3 oz)

• Scallops

• Extra lean ground chicken (white breast)

• Extra lean ground turkey

• Chicken breast (skinless)

• Chicken scaloppini

• Turkey scaloppini

• Bison

• Avocado

• Broccoli

• Asparagus

• Artichoke

• Sugar snap peas

• Green, red, yellow, orange peppers

• Zucchini


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• Cucumber

• Celery

• Green beans

• Spinach

• Cherry tomatoes

• Tomatoes

• Onion

• Bean sprouts

• Collard greens

• Enoki mushrooms

• Cremini mushrooms

• Pistachios

• Almonds

• Walnuts

• Miracle Noodles and Rice

• Walden Farms Calorie Free/Sugar Free

Pasta Sauces


Pancake Syrup

• Tofu Shiritaki Noodles (macaroni)

• Vanilla extract

• Cinnamon

• Nutmeg

• Capella Apple Pie Flavor Drops

• Stevita Flavored Stevia Crystals in

grape, cherry, lime, orange, strawberry

• PB2 and chocolate PB2 (powdered

peanut butter)

• Matcha green tea

• Oolong tea

• Steaz

• Zevia

• Dandelion Tea

• Stash Chocolate Mint Oolong Tea

• Sparkling Ice

• P28 High Protein Spreads


Dips


Salad Dressings


Syrups

• BSN AminoX BCAAs

• BSN Syntha-6 Whey

• BSN Syntha-6 Isolate

• BSN Isoburn Fat Burning Protein

Powder Matrix

• Panda Licorice

• Fibre 1 Cereal

• All-Bran Buds Cereal

• Quest Cravings Protein Peanut Butter

Cups

• Low Sodium Salsa

• Greek Yogurt (nonfat)

• Daiya Dairy Free Cheese Style Shreds


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Documents

Fat Loss Fast_1