READ RE R EA AD DT THIS HIIS M H MA MANUAL AN A NU N UA AL LB BEFORE EFOR RE EU USING SIIN NG P PRODUCT RODUCT REFERENCE AN AND AN ND D RETAIN RE R ETA AIIIN N IT IT FOR FOR FUTURE REFERENCE QuickTrim® QuickTrim® Burn & Cleanse CleanseTM14 Day Diet Diet System Manual Manual Table of of Contents Contents Table Precautions Precautions - Important Important Information Information . . . . . . . . . . . . . . . . 2 Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Exercise Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 a. a. When When to to Exercise Exercise . . . . . . . . . . . . . . . . . . . . . . . . . 4 b. Exercise Methods . . . . . . . . . . . . . . . . . . . . . . . . . 4 c. Exercise Schedules . . . . . . . . . . . . . . . . . . . . . . . . 5 dd.. Rate Rate or or Pace Pace . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 e. Optional Weight Training . . . . . . . . . . . . . . . . . . . 7 Dietary Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 a. a. D Dietary ietary Information Information . . . . . . . . . . . . . . . . . . . . . . . . 7 Calculating bb.. C alculating Your Your Diet Diet . . . . . . . . . . . . . . . . . . . . . . 9 c. Food Choices . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 d. Low-Fat Food Preparation . . . . . . . . . . . . . . . . . 12 e. Sodium Sodium Intake Intake . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 f. f. Fluid Intake . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . 17 Day 14: Your Target Date . . . . . . . . . . . . . . . . . . . . . . 18 Dietary Supplements Supplements . . . . . . . . . . . . . . . . . . . . . . . . . . 18 18 Helpful Hints and Recommendations . . . . . . . . . . . . . . 18 Questions and Answers . . . . . . . . . . . . . . . . . . . . . . . . . 19
1
When To Exercise There are two ideal times of the day for performing your aerobic exercise; in the morning before your first meal and in the evening after your final meal. Aerobic exercise first thing in the morning is best because the stomach is normally empty and glycogen can be depleted quickly. Exercising at night after your final meal can also be effective. The body burns calories that might otherwise be stored as fat. Although it's best to exercise at these times, aerobic activity will produce great results whenever you can fit it into your schedule. A helpful tip: try to exercise at the same time every day. Make it as much a part of your normal routine as brushing your teeth. Don't think of exercise as something extra you have to do. It's something you do. Remember, your mental attitude is important to your success. Exercise Methods You can use a stationary bike, a stairclimber, a treadmill, a jogging machine or other equipment in your aerobic exercise but equipment isn't necessary. You can accomplish your goal by taking aerobics classes, jogging, riding a bicycle or walking briskly. Many people haven't exercised since they were kids. For these individuals, beginning slowly with brisk walking is highly recommended. This may be your only form of exercise for the entire program or you may add something a bit more strenuous as the program progresses and you become more physically fit. Remember that exercise is more easily accomplished when planned ahead of time and made a part of your daily routine. An example exercise schedule is included to help you devise your own simple plan.
4
Exercise Schedules Schedules Exercise non-athletic suggested exercise O the following following pages pages you you will will find find a suggested exercise schedule schedule for for a non-athletic Onn the person, followed by one for an athletic person. Person: Exercise Schedule Non-Athletic Person: Day 1 2 3 4 5 6 7 8 9 10 11 12 13 14
Start Time
T yppe of Exercise Type
Total Time of Exercise
8:00am Walking 20 minutes minutes Walking 20 minutes 9:00pm Walking minutes 8:00am Walking 30 minutes Walking minutes 30 minutes minutes Walking 9:00pm Walking Walking 30 minutes 8:00am Walking minutes 9:00pm Walking minutes 30 m inutes Walking Walking minutes 30 m inutes 8:00am Walking Walking minutes 30 m inutes 9:00pm W alking Walking minutes 30 m inutes 8:00am W alking Walking 30 minutes minutes 9:00pm W alking 8:00am Walking 40 minutes minutes Walking 9:00pm Walking 40 minutes minutes Walking 8:00am Walking 40 minutes minutes Walking minutes Walking 40 minutes 9:00pm Walking minutes Walking 40 minutes 8:00am W alking minutes 20 minutes 9:00pm Biking/Jog 20 m inutes Biking/Jog minutes 8:00am minutes 9:00pm Biking 30 minutes minutes 8:00am W alking Walking 40 minutes 9:00pm Biking 30 minutes minutes Biking 8:00am Walk/Jog 20 minutes minutes Walk/Jog Walk/Jog 20 minutes minutes 9:00pm Walk/Jog 30 minutes minutes 8:00am Biking minutes 30 m inutes 9:00pm Biking minutes W alk/Jog 30 minutes Walk/Jog 8:00am 9:00pm Walk/Jog 30 minutes minutes Walk/Jog Session IIss R equired Target Day!! O Only Exercise Session Required T arget a Day nly 1 E xercise x 8:00am Walk/Jog minutes Walk/Jog 30 minutes
5
Exercise Schedule Athletic Person: Person: Day
Start Time
Type T yppe of Exercise
Total Time of Exercise
minutes 8:00am Stationary Bike 30 minutes Bike minutes 9:00pm Stationary 30 minutes Stationary Bike Bike 30 m inutes Bike minutes 2 8:00am Stationary B ike 30 m inutes Stairclimber minutes 9:00pm Stairc limber 3 8:00am Stationary Bike 40 minutes minutes Bike minutes 40 m inutes Stationary Bike Bike 9:00pm Stationary 4 8:00am Stationary Bike 40 minutes Bike minutes 9:00pm Stationary 40 minutes Stationary Bike/Stairclimber Bike/Stairclimber minutes 5 8:00am Treadmill 30 minutes Treadmill minutes Stationary minutes 9:00pm Stationary Bike Bike 40 m inutes Bike 40 minutes 6 8:00am Stationary B ike minutes Stationary minutes 40 m inutes 9:00pm Stationary Bike Bike Bike/Treadmill Stationary Bike/Treadm ill 40 minutes minutes 7 8:00am 9:00pm Stationary 40 minutes Bike/Treadmill minutes Stationary Bike/Treadmill 8 8:00am Stationary Bike 40 minutes minutes Bike 9:00pm Stationary minutes 40 m inutes Stationary Bike Bike 9 8:00am Treadmill 40 minutes minutes Treadmill Treadmill minutes 40 m inutes 9:00pm Treadmill ber minutes Bike/Stairclimber 40 minutes 10 8:00am Stationary Bike/Stairclim 40 m inutes Stairclimber minutes 9:00pm Stairclim ber minutes 11 8:00am Stationary Bike 40 minutes Treadmill minutes 9:00pm Treadmill 40 minutes 12 8:00am Stationary Bike/Treadm ill minutes Bike/Treadmill 40 minutes 9:00pm Stationary Stationary Bike/Stairclimber 40 m inutes minutes Bike/Stairclimber 40 minutes 13 8:00am Stationary Bike/Stairclim ber minutes inutes Stationary minutes 9:00pm Stationa ry Bike 40 m Target S ession Is equire 14 T arget a Day! Day! Only Only One Exercise Exercise x Session Is R Require 8:00am 30 m inutes Stationary Bike minutes 1
Exercise Pace should be it Aerobic A erobic exercise exercise for for an an athletic athletic person person should be performed performed at at a pace pace which which makes makes it normal conversation. slightly difficult to carry on a normal
6
Optional Weight Weight Training Training Optional You can include light weight training or a body sculpting class to your aerobic add a new new w orkout. T his w ill hhelp elp ggive ive yyou ou ggreater reater muscle muscle tone tone and and shape shape plus add workout. This will this part part of of the the exercise exercise program program ddimension imension ttoo yyour our overall overall appearance. appearance. Remember, Remember, this optional. is optional. If you decide to add weight training, these general rules should be followed: Approximately Approxim ately one hour of light weight training every other day during Days 1-13 1-13 A ccircuit ircuit ttype ype program program is is recommended, recommended, where where all all body body parts parts are are worked worked during a single session. Always stretch 5-10 minutes minutes before you begin exercise. exercise. During exercise, if you begin to feel faint or dizzy or experience any unfamiliar pain, pain, stop exercising exercising and rest. You may may be able to continue continue in a unfamiliar few m inutes or you may may have to stop for the day. minutes DIETARY GUIDELINES D IETARY G UIDELINES Dietary D ietary IInformation nformation This restricted, low fat, low calorie ddiet iet is an essential part of the QuickTrim® QuickTrim® Burn & Cleanse C leanseTM 14 D Day Diet ay D iet System. System. We've We've designed the QuickTrim® QuickTrim® diet to be easy to understand. The information you learn can be beneficial beneficial to you in the future. Before we begin explaining the food choices, quantities and cooking suggestions, there are certain terms terms you should understand. We We want you to be aware of calories, however, this program m is based upon the measure measure of proteins and carbohydrates, not calories. metabolizes First, you should understand how your body processes or m etabolizes food. body'ss way of processing food. Metabolized nutrients can Metabolism m- This is your body' be used as energy or as building material material for muscle, muscle, bones and other living tissue. metabolism resulting resulting in improved improved tone and person's metabolism Diet and exercise can speed up a person's etabolism is how your body deals with the food you quality of muscle tissue. M Metabolism eat.
7
into two two groups: groups: Let's review the food choices.. F or simplicity, simplicity, we've we've divided divided food food into Let's For pr rotein aand protein nd ccarbohydrates. arbohydrates. material for for everything everything from from blood Protein - T his iiss tthe he m ajor ssource ource of of building building material blood and and This major m uscle ttoo sskin, kin, hair, hair, nails nails and and internal Protein helps helps control control metabolism metabolism and and internal organs. organs. Protein muscle also is extremely extremely useful in maintaining regulates water balance. It also maintaining muscle muscle tone and muscle mass mass in in dieting dieting individuals. individuals. muscle gram of of protein protein = 4 calories. 1 gram calories. Carbohydrates main source Carbohydrates - These are sugars, starches, starches, fruits and fibers and are the main muscle and body functions. Carbohydrates or "carbs" are converted of energy for all muscle simple Whhatever glucose is not used as energy is W ple sugar called glucose. Whatever by the body to a sim converted to glycogen and stored in the muscles muscles and liver. liver. Glucose may also be converted to fat and stored tth throughout hroughout the body for later use. These glycogen stores can be consumed through sh short-term hort-term carb depletion and exercise. Once glycogen is depleted, depleted, body fat is used for energy resulting in weight loss. 1 gram of carbs = 4 calories. CAUTION: deplete carbohydrates carbohyddrrates for CAUTION: You should should never substantially substantially deplete for longer longer than one week at a time. The method outlined in this this program program should be followed followed carefully. Throughout your 14 days there are some some foods you should avoid. Sugars Wee rrecommend Su uggars - W ecommend that that these these be during this this program. program. Although be excluded excluded during Although these these carbohydrates are a normal normal part of any healthy diet, they are high in calories and require little effort by the body for absorption. absorption. These foods do little to stimulate the metabolism metabolism and may may be stored stored as fat. wheat are also good sources Wheat Wheaat P Products roducts - Breads, cereals and pastas made made from wheat of carbohydrates but are not a part of this program as they are norm ally high in normally ssodium. odium. Fats - K nown aass llipids, ipids, these these aare re the the most caloric ssource ource of of energy energy in in the the Known most densely densely caloric diet. 1 gram of fat = 9 calories Fats are difficult to digest and are mostly mostly stored throughout the body rather than used immediately immediately as energy. The foods recommended in this diet are typically low in fat. Da air iryy P rrooducts - Many dairy products are high in fat and almost all are very high in Dairy Products sodium. sodium. Sodium causes water retention under the skin and could cause you to appear slightly bloated. We We recommend you avoid all dairy products during your 14-day program.. program 8
Calculating Your Diet Your Quick Trim® diet is based on the amount of protein and carbohydrates you consume in any given day. There are four small meals planned. Each one should be approximately three hours apart. These small, frequent meals help keep your metabolism moving and burning calories rather than storing them as fat. How to Calculate Your Diet: Estimate your ideal body weight. It should be realistic. This weight will be your goal and your guide throughout the 14 days. IMPORTANT REMINDER: It is recommended that caloric intake not fall below 800 calories per day. We have set a minimum weight of 145 lbs. to calculate the absolute minimum diet which represents approximately 800 calories. Even if your ideal body weight is less than 145 lbs., you should use this weight as your guide. Consuming fewer than 800 calories is neither smart nor acceptable. Protein Calculate your total protein for the day. You should consume one gram of protein for every pound of ideal body weight. For example: If your ideal body weight is 145 lbs. or less, your total protein for the day would be 145 grams. 145 lbs. = 145 grams of protein This works out to be approximately 36 grams of protein for each of your four meals. It is acceptable to consume slightly less as long as you stay at the minimum of 800 calories, but be careful not to consume more. Carbohydrates Your daily carbohydrate intake is determined first by whether a day is "Low Carb" or "High Carb". On Low Carb days you should consume 1/4 of your Ideal Body Weight in grams of carbohydrates. For example: If your ideal body weight is 145 lbs. or less, your total carbohydrate intake on Low Carb day should be between 36 and 37 grams.
_ 145 lbs. .. 4 = 36.25g of carbohydrates On High Carb days, your intake is 1/2 your ideal body weight, in this case (145 lb. or less) that would be approximately 72 grams per High Carb day.
_ 145 lbs. .. 2 = 72.5 grams of carbohydrates
9
tarchy carbs (oatmeal, We have divided carbohydrates into into tthree hree categories: categories: sstarchy (oatmeal, potatoes, yyams ams & rice), rice), ffi ibrous ccarbs fibrous arbs (broccoli, (broccoli, cauliflower, green beans, zucchini, cucumbers, eggplant, tomatoes, tom atoes, bell peppers, asparagus, cabbage, celery, collards, cucumbers, radishes and turnips) and Fruits. Carbohydrates Fibrous:: Carbohydr ates - Starchy and Fibrous meals Starchy carbs should be eaten only on High Carb days and only in the first two m eals ooff tthe he dday. ay. Your Your fibrous fibrous carbs carbs will will be be your your main main source source of of carbohydrates carbohydrates as as they they are are high in fiber and low in calories. IMPORTANT: IMPORTANT: On High Carb days it is much better to to eat eat higher higher levels levels of of carbs carbs much better early in tthe he day, day, decreasing decreasing as as the the day day ggoes oes oon. early in This n. T his will will help help you you consume consume those those carbs in your daily activitie activitiess and yo youu won' won'tt "take them to bed with you" you",, where they m ay be stored as fat. may Re member, you will eat only fibrous carbs or fruits on your Remember, your Low Carb days. Your the 14 14 days. days. However, However, egg egg whites whites pprotein rotein requirement requirement remains remains the the same same throughout throughout the your choices in excluded from from your and canned tuna, which are high in sodium, should be excluded the final three days. Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 High Carb High Carb Low Carb Low Carb High Carb High Carb Low Carb Day Day 8 Day 9 Day 10 Day 11 Low Carb Low Carb Low Carb Low Carb
Day 12 Low Carb
Day 13 Day 14 Low Carb Low Carb
Sample for target weight of 145 lbs. or less: Sample DAY DAY 1 High Carb Carb Day Day Portion Size Protein Carbs Fat Calories 6 egg whites 18 72 oatmeal 5 20 2 118 oatmeal 1/3 cup Noon 6 oz. canned tuna 42 3 195 med 1 sm - m ed potato 20 80 36 4½ 3 pm chicken breast 6 oz. 185 asparagus 20 spears 20 80 6 pm flounder fillets 8 oz. 48 2 186 green beans 1 1/4 cup 13 52 _______________ _____________________________________________ 9 am
144
Total
10
73 73
11 ½
968
Sample Sample for target weight of 145 lbs. or less: DAY 3 Low Carb Day Portion Protein C Carbs Calories Portion Size Fat Calories arbs Fat 6 egg whites 18 72 tomato tom atto 1 cup 10 40 6 246 Noon chicken breast 8 oz. 48 Noon 10 40 green beans 1 cup pm 42 3 195 3p m tuna 6 oz. cucumbers 10 40 cucumbers 2 cups 6 pm chicken breast 6 oz. 36 185 pm 4½ 6 24 broccoli 1 cup __________________ _________________________________________ 9 am
144
Total T otal Food Choices* F ood C hoices* A. PROTEI INS PROTEINS Chicken Breast Egg Substitute** Egg W Whhites** Whites** Fresh Fish (Fluke, Flounder, Sole, Cod or Haddock) Tuna (canned in water)** Turkey Breast **Only for days 1 - 11 B. STARCHY CARBS***
Oatmeal Oatm eal Potato Rice Yam Y am ***Only for first two meals of high-carb days C. FIBROUS CARBS Asparagus Bell Pepper Broccoli Cabbage Cauliflower Celery 11
36
13 1/2
842
Collards Cucum bers Cucumbers L ettuce Lettuce Eggplant G reen Beans Beans Green R adishes Radishes Tomato Tomato Zucchini on days days 1-8. 1-8. You D D.. FRUITS FRUITS-- They ccan an be be used used on You can can replace replace one serving serving of of starchy starchy or or fibrous fibrous carbs per day with 1 serving of fruit for the first eight days only. *Refer to the "Low-Fat Food Preparation" section below for types and amounts to use.
Apple Blueberry Blackberry Cherries Grapes Orange Plum Raspberry Strawberry
High Carb Day ½ apple ½ cup ½ cup 7 cherries ½ cup ½ orange 1 plum ½ cup ½ cup
Low C Carb aarb Day Day_ ¼ apple ¼ cup ¼ cup 4 cherries ¼ cup ¼ orange ½ plum ¼ cup ¼ cup
Low-Fat Food Food Preparation Preparation Low-Fat Protein Whites: Egg Whites: 1 llarge arge egg egg white white = 3 g protein protein To prepare eggs: Boil eggs, separate, and discard yolks or make an "egg white" omelet ((separating separating cooking) using a light cooking spray from the white before cooking) the yolk from Substitute: (Liquid type in carton - must must be Fat Free or Zero Fat only) 1/2 cup Egg Substitute: (liquid) = approx. 10 g protein. To prepare egg substitute: make an an omelet omelet or or scrambled scrambled eggs In a frying frying pan, pan, make In eggs using using a light light cooking cooking spray. spray.
12
sodium, they should be eaten only during Because egg substitutes are high in sodium, the first 11 days of the program program.. kinless, aand nd trimmed trimmed of of fat) fat) Chicken Breast/Turkey Breast boneless, sskinless, Breast:: ((boneless, 1 oz. raw = 6 g protein 1m edium cchicken hicken breast (4 oz.) = approx. 24 g protein medium T repare cchicken: hicken: Too pprepare 1. B 1. Boil oil or or poach poach in in water. water. This out some some of of the the fats fats still still remaining remaining in in This method method draws draws out meat. the m eat. 2. Bake in non-stick pan and top with herbs and spices. 2. 3. Grill 3. Gril l 4. Steaming 4. Steaming Tuna: Tuna: (in (in can can or or pouch) pouch) 1 oz oz = 6 g protein protein Can be mixed mixed with a small small amount off vinegar, vineg black pepper, lemon lemon or chopped vvegetables. egetables. Tuna should not be eaten during the final three days of the program. Fresh F resh Fish: Fish: (cold water white fish, such as fluke, flounder, sole, cod or haddock are bbest) est) 1 oz = 6 g protein. When purchasing fish, ask to have the correct weight portions packaged for you. roiling; baking baking and and steaming steaming are are the the best best methods. methods. To prepare fish: fish: B Broiling; Starchy Carbs Oatmea l: 1/3 cup (uncooked) = approx. 20 g carbs Oatmeal: T lavor yyour our ooatmeal atmeal you you may may use use artificial artificial sweetener sweetener and/or and/or cinnamon. cinnamon. Too fflavor You may also use a serving of fruit or 2 tbsp of honey. Oatmeal is eaten only dduring uring tthe he hhigh-carb igh-carb days days (Days (Days 1,2,5 & 6) 6) Potato: Potato: (regular baking type) 1 ssmall-medium mall-medium potato potato ((approx. approx. 4” 4” long long & 3" 3" wide) wide) = approx. approx. 20 20 g carbs carbs
1 oz. = 5 g carbs
13
To prepare potato: a) Potatoes can be baked, boiled or cooked in a microwave. b) Do not use butter, margarine or sour cream. Potatoes are eaten only during high-carb days (Days 1,2,5 & 6) Yam: (Boiled or baked) 1 small-medium yam (approx. 4" long & 3" wide) = approx. 20 g carbs. To prepare yam: Use the same directions for preparing potatoes. Yams are eaten only during high-carb days (Days 1,2,5 & 6) Rice: (white or brown) 1/2 cup (cooked) = approx. 22 g of carbs To prepare rice: a) Rice should be boiled. b) Do not add any type of sauce or butter. You may use a small amount of chopped tomato, vegetables, herbs or spices Rice is eaten only during high-carb days (Days 1,2,5 & 6) Fibrous Carbs Asparagus: 1 cup or 10 spears (cooked) = approx. 10 g carbs Bell Peppers: 1 cup (raw or cooked) = approx. 6 g carbs Broccoli: 1 cup (cooked and chopped) = 6 g carbs Cabbage: (Green, Red or Savory) 1 cup (raw, shredded) = 4 g carbs Cauliflower: 1 cup (cooked and chopped ) = approx. 6 g carbs
14
Celery: 2 large stalks (raw) = approx. 4 g of carbs Collards: 1 cup (cooked and chopped ) = approx. 5 g carbs Cucumbers: 1 cup (raw, sliced) = approx. 3 g carbs Eggplant: 1 cup (raw, diced) = approx. 5 g carbs Green Beans: 1 cup (cooked and chopped) = approx. 10 g carbs Lettuce: (all kinds) use as much as you want
Radishes: 10 radishes (raw) = approx. 2 g carbs Tomato: 1 cup (raw, chopped ) = approx. 10 g carbs Zucchini: 1 cup (cooked and sliced) = approx. 7 g carbs To prepare vegetables: a) All fibrous carbs may be eaten raw, boiled, steamed or cooked in a microwave b) Vegetables should be cooked firm to ensure that their nutritional value (vitamins and minerals) remain intact. Apple Blueberry Blackberry Cherries Grapes Orange Plum Raspberry Strawberry
High Carb Day Low Carb Day ½ apple ¼ apple ½ cup ¼ cup ½ cup ¼ cup 7 cherries 4 cherries ½ cup ¼ cup ½ orange ¼ orange 1 plum ½ plum ½ cup ¼ cup ½ cup ¼ cup
You can replace one serving of starchy or fibrous carbs per day with one serving of fruit for the first eight days only.
15
Food Value Chart Protein g
Carb g
Fat g
Calories
3
123 80 12 53 195
Protein: Chicken Breast (med.-4 oz) Egg Substitute (1 cup) Egg Whites (1 egg) Fresh Fish (6 oz.) Tuna (6 oz)
24 20 3 36 42
1 3
Protein g
Carb g
Fat g
Calories
5
20 20 22 20
2
118 80 88 80
Starchy Carbs: Oatmeal (1/3 cup uncooked) Potato (small-medium) Rice (1/2 cup cooked) Yam (small-medium) Fibrous Carbs: Asparagus (10 spears) Bell Peppers (1 cup) Broccoli (1 cup) Cabbage (1 cup) Cauliflower (1 cup) Celery (2 stalks) Collards (1 cup) Cucumbers (1 cup) Eggplant (1 cup) Green Beans (1 cup) Radishes (10) Tomato (1 cup) Zucchini (1 cup)
10 6 6 4 6 3 5 3 5 10 2 10 7
Exercise: Non-athletic person: 8 am: Walking/30 min 9 pm: Walking/30 min
16
40 24 24 16 24 12 20 12 20 40 8 40 28
Athletic person: 8 am: Stationary bike/40 min 9 pm: Stationary bike/40 min Water: Try to drink at least 1 gallon of water throughout the day. The minimum amount you should drink is 12- 8 oz. (96 oz.) glasses of water per day. Sodium Intake Sodium is the element responsible for retaining water. We've developed a simple plan to reduce your sodium to improve the results of your 14 day program. Week 1: Your sodium intake should remain low throughout the first seven days. You may add small amounts of sodium to your diet with table salt or from fat-free, low-calorie sauces. Remember, these products should be used in small amounts and only during the first seven days. Week 2: Restrict all sodium so that the body may flush out excess fluid from under the skin. Trace amounts of sodium occur in some of the recommended foods, so it is important to avoid any table salt or other products that may add sodium to your diet. Fluid Intake The amount of water you drink will play a key role in your success. The human body is a marvel of engineering and will automatically compensate for high or low levels of water. If you drink plenty of water, the body will learn to expect it and, therefore, eliminate it regularly. If the body is conditioned not to expect water, it will retain it. The body can be triggered into further water removal from under the skin by means of water-loading and short-term reduction. Here is a simple plan for accomplishing water reduction during this program. Fluid Intake Schedule: Days 1-10: Drink one gallon of water per day (96 oz. minimum). We recommend using a 1.5 liter bottle or gallon jug in order to keep track of how much you drink. Days 11-13: Drink one cup of water (approx. 6 oz.) with each of your four meals. Do
17
Late Eating Late night eating should be avoided. Food should not be eaten any later than two bedtime. This can be a primary primary reason for diet failures. Late night eating hours before bedtime. could adversely affect your final results. E ating iinn a R estaurant Eating Restaurant Restaurant R estaurant eeating ating ppresents resents a special special challenge challenge to to someone someone on on a diet. diet. By By ordering ordering a meal meal and specifying how you would like it cooked, you can still enjoy the experience. For breakfast many many restaurants have egg white or egg substitute omelets omelets on their menus. m enus. At lunch or dinner order baked or broiled fish, chicken or turkey cooked with nnoo ooil il aand nd ssteamed teamed vegetables. vegetables. As As an an alternative, alternative, on on a high high carb carb day, day, a meal meal early early in in chicken breast breast cooked cooked the the day day can can eeven or yam yam and and a chicken ven include include a baked baked potato, potato, rice rice or without added fat or oil. QUESTIONS ONS AND ANSWERS QUESTI The following is a list of questions most frequently asked about the QuickTrim® Burn QuickTrim® Burn simple solutions. & CleanseTM 14 Day Diet System and their simple solutions. Q. What is the difference between protein and carbohydrates? A. Pages 8-15 of the manual manual clearly state the difference between protein and A. their nutritional values. Protein and carbohydrates may carbohydrates as well as their may never be substituted for one another. Q. How and when do I take the different dietary supplements? A.. Page 18 of the m A manual annual provides directionss for the QuickTrim m® nutritional supplem ents. supplements. Q. How often must I exercise? A.. P Pages A ages 3-7 3-7 of the manual manual will tell you everything you need to know about the exercise portion of the program and how to choose one that is best for you. Although the exercise guidelines for maximum maximum results are clearly defined, aerobic exercise once a dday ay ffor or 3300 ttoo 6600 minutes minutes is is the the established established minimum. minimum.
19
Q. How much protein and/or carbohydrates are in the suggested foods? A. The "Low-Fat manual (pages 12-16) 12-16) will provide provide "Low-Fat Food Preparation" Preparation" section in the manual you with what you need to know about protein protein and carbohydrate values of specific may Fruits are just a simple simple foods so that you m ay easily calculate your own portions. Fruits substitution for carbs for the first eight days. Q. What if I don't like one or two of the suggested foods in the diet? A. There There are many protein and carbohydrate choices in the diet (page 11-12 of the the manual). manual). You m ay replace any of the protein and carb may thee list. carbohydrate choices for another on th Keep mind K eep in m ind that egg whites and canned tuna tuna are high high in sodium and should be omitted omitted after day 11. Also, you can substitute starchy carbs for other starchy carbs andd fibrous carbs for other fibrous carbs. carbs. F ruits can be substituted Fruits uted forr either carb type for the first eight days. Remember R emember that that the the foods foods suggested QuickTrim® diet suggested in in the the QuickTrim diet are are some some of of the the choices choices to help you achieve rapid results. Using alternatives for these foods could greatly diminish dim inish your chances for success. Q: What can I do to make the suggested foods taste better? important A: It is im portant to note that the more more sauces sauces and flavorings you add to your food, the the more more difficult difficult and and confusing confusing it calculate and it is is to to properly properly calculate and monitor monitor your your daily daily intake. Sauces and dressings are typically high in sugar and sodium and some some are high high in in fat. fat. Therefore, Therefore, it it is is important important to them during during the the first first week week and and eliminate eliminate to limit limit them tthem hem oonn tthe he ssecond econd w eek w hile on on this this program. program. week while There ways make meals more ake m eals m ore eenjoyable. njoyable. You T here aare re w ays ttoo m You may may use use any any of of the the following spices to flavor your foods: Basil, Cayenne Pepper, Black Pepper, B asil, C ayenne P epper, B lack P epper, Cinnamon, Cinnamon, Cumin, Cumin, Curry Curry Powder, Powder, Mustard Mustard arsley, Rosemary, Rosemary, Garlic, Powder, Oregano, Parsley, P owder, O regano, Paprika, Paprika, P Garlic, Sage, Sage, Tarragon Tarragon and and Thyme. Thyme. C hili P owder aand nd other other spices spices containing containing salt salt should Chili Powder should be be avoided avoided during during the the final final 3 system. days of the system. the tomato sauces or mustard mustard in moderation moderation during the first Use fat free tomato first i week of the program ay be used for added flavor throughout the program.. Chopped onion or garlic m may system system.. can be be used used in in moderation moderation during during L emon aand nd vvinegar, inegar, aass w ell aass artificial artificial ssweeteners Lemon well weeteners can tthe he eentire ntire pprogram. rogram.
20
Q: Do I have to eat four meals? A: Your QuickTrim® diet is based on the amount of the protein and carbohydrates consumed in a given day by way of four small meals eaten approximately three to four hours apart. Small frequent meals can help the metabolism to remain more active. This method, along with proper exercise can help speed metabolism, improve tone and quality of the muscle while depleting of fat stores. This diet plan is vital to the overall success of the QuickTrim® Burn & CleanseTM 14 Day Diet System. Only as an absolute last resort should three meals be eaten instead of four. If that is the case, remember that your total daily food intake should remain the same. Q. In the Burn & Cleanse manual, it states to only eat egg whites and egg substitutes for day 1 through 11; however there are no other breakfast options for days 12, 13, & 14. What can I eat for protein? A. You can eat any of the other protein choices listed in the manual during the last three days of the Burn & Cleanse™ system. The fact of the matter is that your body doesn’t know any difference in the source of protein. Protein is protein. It can’t tell if it’s coming from egg whites or chicken breast. This is more an issue for how we’ve been raised. If eating protein from one of the other sources doesn’t appeal to you, you can substitute a high quality protein shake for that portion of your meal instead. Just make sure you account for any carbohydrates that may also be in the shake and do not use any product that has more than 3-5 grams of fat!
Q. I’m a vegetarian. Are there any protein sources that are acceptable for me to use? A. The goal of this diet is to be high in protein but low in carbohydrates so the sources of protein should follow the same philosophy. You may use soy protein powders or any other proteins that are acceptable sources for vegetarians as long as the carbohydrates are low. Some of the protein sources that you could use are low fat or non fat cottage cheese, protein powders, soy burgers or other soy foods, spirulina and tofu. You must, of course, take the carbohydrates into consideration when devising your meal planner with these choices. Using these protein sources may lessen your results slightly but you can still achieve good results using them.
21
Q: Will the weight loss be permanent? A: W eight lloss oss ccan an nnever ever bbee considered ppermanent, ermanent, since iitt iiss a ccontinuous ontinuous Weight pprocess rocess ooff m maintaining aintaining pproper roper ddiet iet and and exercise. exercise. The following tips may be helpful in maintaining maintaining a desired weight.
of fewer f Eat smaller more frequent meals (4-5) instead of larger meals (2-3) total caloric caloric intake intake Limit fat fat intake to 20% or less of of total M aintain a cconsistent onsistent aaerobic erobic eexercise xercise rregimen egimen Maintain imes pper er w eek Use minimum week U se resistance resistance ttraining raining a m inimum ooff 3 ttimes Limit sugar intake and avoid drinks with hidden calories A llow yyourself ourself a “ cheat day” day” eevery verryy nnow ow aand nd tthen hen ttoo m ake iitt eeasier asier ttoo ffollow ollow a Allow “cheat make healthier diet throughout the year
You can continue to follow instructions and tips in this this manual manual for exercise exercise follow the the instructions and dietary intakes after you complete QuickTrim® system.. ® system complete your QuickTrim Enjoy your special day, you deserve it!
ADDITIONAL QUICKTRIM ® BRAND PRODUCT PRODUCTS S The following products can be used after after you complete your QuickTrim® Burn & CleanseTM 14 Day Diet System to maintain maintain or continue on your way to your dream body: QuickTrim m® Extreme BurnTM! - The m most ost powerful and advanced fat loss available!! F Formulated fformula ormula available ormulated uusing sing rresearch esearch pproven roven iingredients, ngredients, Extreme BurnTTM! rapidly attackss fat. attack faat. Extreme Extreme Burn BurnTM! ggives ives you all these scientifically documented compounds in one single, easy to use product. Whether you’re looking to lose a lot or just shape up and tone, Extreme BurnTM! is thee solution soluti to success! QuickTrim® Fast CleanseTM- 48 Hour Su Super up per Diet Detox- This This natural, natural, cutting cutting edge edge cleansing cleansing and and detox system is specifically specifically designed to remove toxic build up and ll leave you feeling healthier impurities. healthier,, more slender impurities. This “supercharged” formula will and rejuvenated in just 48 hours! QuickTrim ® CelluslimTM Body Sculpting Gel- This This scientifically scientiffically i formulated formulated gel gel stimulating attacks cellulite by stim ulating the breakdown of excess fat stored in the cells. This aamazing mazing bbreakthrough reakthrough ttackles via three ddifferent ifferent metabolic metabolic pathways. pathways. With With ackles pproblem roblem areas areas via firmer, smoother smoother and and more more attractive. attractive. ccontinued ontinued use, use, your your skin skin will will become become significantly signifi ficantly firmer, Don’t let unsightly cellulite cellulite prevent you from showing off your body!
22
NOTES
23
NOTES
24
