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Hello I'm Doctor John Fitzgerald and get ready to learn with My Nutrition Advisor. Today.
I'm gonna go over our superfood smoothie challenge, the Fat Loss The Truth version. So you are
going to learn everything there is to know that you need to know how to lose weight,
do it healthy, do it fast and your gonna see why all weight loss plans work and how you
can modify whatever you're doing to make it work the best for you. So let’s start.
What we have first is I'm gonna talk about calorie restriction and fasting.
Many people get very confused because there's so many different types of diet out there.
There's tons of them, tons of them to choose from. They all say a little bit different
things. What do you believe?
Here's two diets that go completely against what most people talk about with diets. First
we have the potato diet. This man ate nothing but potatoes and lost weight.
Well that goes against everything that says you should only eat low carb because potatoes
are high carb and this guy ate potatoes, lost a bunch of weight.
This college professor ate predominately junk food. He called this the Twinkie diet and
he lost a bunch of weight. This goes against common sense doesn't it, but what does this
college professor know that you don't know? I'm gonna tell you that in a minute.
The common thing among all successful diets is calorie restriction. That makes every diet
work. That is why any single diet can work as long as you use calorie restriction.
What does that mean? Well you probably already know this. Food contains energy. These energy
units are called calories. If you eat too much energy you're gonna gain weight. Your
body stores excess energy as body fat.
To lose body fat you must consume less energy so your body is forced to use stored body
fat for energy. Many people get confused with all the diet info but here's what you need
to know.
Your body needs this much energy per day. If you eat less energy than your body needs
you're gonna lose weight.
If you eat more energy than your body needs you're gonna gain weight.
So, no matter what diet is, if you eat less energy, like the college professor did, he
ate mostly junk food but he ate less energy than his body needed,
he lost weight. 2:27
The guy that ate potatoes, his body needed this much energy, he ate this much energy
and potatoes every day and lost weight.
That's the secret, you have to eat less energy.
The more body fat somebody has, the longer that that person can survive without eating
because they have more stored energy.
Here's a couple examples and this is in the scientific literature.
A 450-pound man has a lot of stored energy on his body. He was medically supervised by
doctors and he did not eat for 382 days. He had so much energy stored as body fat he actually
dropped to 190 pounds so he lived off of his stored body fat.
In 1966, two obese women were followed for 249 days. They did it eat for 249 days. They
lost 30 percent of their body weight. Do I recommend you do this?
No, I'm just proving a point. If you have a lot of stored energy, your body can live
off that energy because body fat is stored energy
We all know that calorie restriction is what causes fat loss, but here is a million-dollar
question what will people actually stick with, well, they've done tests on that, they've
done studies off that and what they found was the easiest thing to do what's to eat
less meals and short term internet intermittent fasting.
You are more satisfied eating less frequent but larger meals. Eating less meals, usually
two meals per day, people stick with for a longer period of time because it’s easier
to follow. Also, no restrictions on food types. If you're hungry for something, you eat ***
something you're hungry for.
The first time that you tell somebody, you cannot eat this, or you cannot eat that, what
it does, it makes them crave what you just told them they can’t eat.
Detox diets. What does that mean?
Well, research suggests that many chemicals we consume become deposited in fat cells,
which leads to illness, has been linked to hormone imbalances, to lowered immune system,
to nutritional deficiencies, to headaches, fatigue, poor skin, muscle pain, all of these
things can be caused from too many toxins in the body.
Your body naturally detoxifies itself all day. Your liver prevents toxic substances
from passing into your bloodstream. Your colon flushes out toxic chemicals before they can
do you any harm and your kidneys filter your blood and get rid of toxins in the form of
urine.
A detox diet is meant to remove as many harmful chemicals from your body as possible.
Most detox diets work by incorporating three different methods.
One. You minimize the amount of chemicals you ingest into your body.
Two. You consume foods that are high in vitamins, in nutrients in antioxidants that your body
needs.
Three. You consume foods that are higher in fiber and water. This helps draw out and eliminate
toxins by increasing the frequency of bowel movements and urination. With any detox diet,
especially low calorie detox diets, it's very important to consume enough important nutrients
and water to help with the actual detoxification process.
The six-hour window. Eating all your food in a six-hour window has great benefits for
weight loss.
When you eat, your body spends a few hours processing that food, burning what you just
consumed.
During a fasted state, after you've not eaten for 12 hours, your body uses the stored fat
for energy.
Your metabolism actually decreases in this fasted state and your body naturally detoxes
itself while you're in this fasted state.
The question that I frequently get asked is this, “But I thought eating five to six
times a day was really good for me when I wanna lose weight?”
Well, that is something that businesses invented. They wanna sell you protein shakes, protein
powders, bars, all these ingredients.
Just think about this, does it make sense to you at all that eating all day long is
a good weight loss strategy?
Really you're smarter than that. Don't let these big companies fool you into this nonsense.
Other common misconceptions. Let's go over blood sugar.
The studies actually show that people who eat fewer and larger meals have lower blood
sugar on average than people that eat more frequent smaller meals.
Another misconception is about breakfast. There's no physiological need for breakfast.
It does not jumpstart your metabolism and there's nothing special about breakfast compared
to other meals. If you're hungry in the morning eat breakfast. If you're not, don't.
I can tell you this, most of the people that I've had great success with on weight loss
plans never ate breakfast.
Super food smoothies and fat loss.
Smoothies have actually been around since the nineteen thirties. They originated in
Brazil. They became popular in the nineteen seventies and by the 2000's, the smoothie
industry was a multi-billion dollar industry.
Popular smoothies have become less healthy throughout the years. The first smoothies
contained fruit, fruit juice and ice. Now, common ingredients include yogurt, processed
protein powders, sugar, horrible artificial sweeteners and flavored syrups.
8:28 Smoothies can be the healthiest meals you
will ever eat in your life if you choose the right recipes.
What are superfoods? They have many different definitions as to what a superfood is, but
what is agreed upon, is certain foods have much higher nutrition levels and health benefits
than other foods. Superfoods are considered some of the healthiest foods in the world.
For example, let's take a look at two things that contain vitamin C: oranges and acerola
cherries. Everyone knows that oranges contain vitamin C.
Well, let's take a look at the numbers here. One cup of oranges contain ninety-five milligrams
of vitamin C. Whereas, acerola cherries, 1 cup acerola cherries contain 1,644 milligrams
of vitamin C. You can see the difference. This is why acerola cherries are considered
a superfood. Oranges are not considered a superfood.
What we try to do is use as many of these super foods to make smoothies as possible
to give you super nutrition. A superfood smoothie, is a smoothie that contains superfoods. This
is the healthiest way to possibly make a smoothie. A CappuGreeno, is a superfood smoothie with
coffee added. This term was trademarked by My Nutrition Advisor and it insurers that
you're putting coffee in the healthiest smoothies possible.
The nutrition and health benefits of your smoothie are highly dependent upon the recipe
and the ingredients you are using. If I was you I would stay away from a bunch of artificial
stuff in my smoothie. I would avoid artificial sweeteners. I would avoid flavored syrups.
I would avoid these things that just aren't good for you. It goes against what you're
trying to do with the superfood smoothie.
I always get asked this; should I take my superfoods in powder form or fresh form. What's
the difference? Well, I am gonna go through that in a second, but first I wanna let you
know, just think about the price.
It's very hard to get a lot of these superfoods in fresh form, such as spirulina, acai berries,
goji berries these things, the cost can escalate drastically if you get them in fresh form.
Where the powder form, it's a much more economical and easy way to do things.
Powders are created by dehydrating the fresh ingredient or juice. The powder is a condensed
version of a fresh ingredient since all the internal water has been removed.
The conversion of fresh ingredients to powder form varies by ingredient. For instance, wheat
grass, which is a super food that we use, can typically be seen as a thirty to one ratio.
That means that 30 grams of fresh wheatgrass will result in one gram of powder once the
water has been removed.
What are the nutritional differences between the powder and the fresh forms?
Well, raw powders keep enzymes alive, just like the fresh form. The powder is a condensed
version, so there's a lot more nutrition packed in because it’s condensed. This means that
you would have to consume way more fresh form than powder to get the same amount of nutrition
in your body.
Also, think about this. Make sure that you consume organic powders only. The reason is
this, pesticides. Pesticides also get condensed in powders. So you're consuming a lot of pesticides
if the powder that you're using is not certified organic.
The minimum effective dose is basically the amount of the ingredient that it takes to
show a benefit to you.
Well, what window dressing is, this is a clever thing that a lot of companies use.
You pick up a package and there's 50, 60, 70 different ingredients on there, but the
problem is this, they all contain such a minute amount that it's so small that it doesn't
even matter. It's a trick of the industry.
My Nutrition Advisor products each contain ten to eleven different superfoods, but there
in and nice dose for you. We don't use window dressing on our products.
A pill or capsule typically has 1/2 gram of powder inside. Think of it this way, a 24-ounce
superfood smoothie or CappuGreeno, has 20 grams and superfoods in them. This is equivalent
to 40 pills.
Imagine, how much raw ingredient this would convert to. 40 pills equal 2 tablespoons of
superfood powder from My Nutrition Advisor. It is so much easier to put raw superfood
powders in your drinks and boost up the nutrition value, rather than having to sit down and
swallow forty pills. Wouldn’t you agree?
We like the superfood smoothies in our diet because they provide a huge blast of low-calorie
nutrition that really can make a difference in your overall health.
Fat loss the truth, here's the details of the challenge.
The first five days we're gonna do a detox for rapid fat-loss. The next, for the next
twenty three days were gonna follow very easy, very easy to follow superfood smoothie and
nutrition plan and then I'm gonna talk about some optional fat loss boosters you can use.
The first five days. What we're gonna do here is we are gonna do a five day detox and cleanse
your body and significantly lower your calorie consumption.
By detoxing with smoothies you keep the fiber from the food and this helps keep you full
The superfoods give you a huge boost nutrition and antioxidants to give you rapid detoxification.
Here's what's required. You drink 12 to 24 ounce superfood smoothies or CappuGreenos
per day. You drink smoothies within a six-hour window.
So normally what I like to do, is I like to have a 24-ounce smoothie at lunch and a 24-ounce
smoothie at dinner, which is very easy to follow. And here is some optional recommendations.
I buy something that keeps track of how many steps I take a day and I make sure that I
take 10,000 steps in a day.
These are called pedometers. You clip them on your belt or you put them in your pocket
and you track how many steps you take. That’s optional and the other optional thing during
this time is to take some boosters.
Now let's look at the notes at the bottom. If you're feeling horrible during this detox,
now most people start feeling great right away, however some people have so much junk
in their system to detox, that junk starts getting released in their system and as their
detoxing they feel horrible. Well, if you're detoxing too fast, you can slow it down a
little bit by substituting one of those smoothie meals for a large salad and some vegetable
soup.
If somebody comes to me and says, John I feel horrible during this time during my detox,
I just say, you know what, take your second meal every day have a large vegetable salad,
put balsamic vinaigrette on there for the dressing and if you also need to have some
straight vegetable soup.
This will slow down the detox, that'll make sure the detox keeps happening.
You can drink green tea, black coffee, regular or sparkling water anytime inside or outside
of the six-hour eating window. Make sure you don't use any sugar and creamer, any additives
to your coffee.
These next twenty-three days are gonna teach you short term and long-term to have success
with fat loss.
Here's the strategy. You're gonna drink a 12 to 24 ounce smoothie everyday at lunch.
For dinner, you're gonna have a nice healthy dinner.
All this is going to be taken in a six-hour window of time. This is option A. We do two
meals per day. One smoothie meal, one food meal.
The thing about this, is every day doing this becomes easier and easier. Its exact opposite
of most diets where every day becomes harder. Your body start adapting to this and it becomes
easier to follow. So we want to look at long-term follow through rather than just short term
follow through, so you can get the success you're looking for.
Optional recommendations. Get a minimum of 10,000 steps per day. I would highly encourage
you to do this the rest of your life.
Take fat loss booster supplements. I will discuss this later, and a way to really kick
it in gear faster is every third day just eat one meal per day.
So I go day one, smoothie, meal.
Day two, smoothie, meal.
Day three, just a meal.
If you want to lose it even faster, do that.
At the bottom here, here's our notes. The total calorie consumption should be less than
1800 calories per day for men and for women less than 1300 calories per day.
You can track your calories to ensure you're not eating too many calories for dinner and
I would look at one and the free phone apps for tracking calories. There are several good
ones. They all work very well and they're very easy to use.
Option B is eating three times per day.
This is very simple to do too. Drink a superfood smoothie or CappuGreeno for breakfast. Do
another one for lunch and then every third day just eat one meal.
So if you like eating three times a day, do it this way. It’s very easy to follow.
Here's a picture of option A and option B. Option A is simply eating two meals per day.
Option B is eating three meals per day.
There are some advantages here. You can see under Option A, you get the benefits of consuming
all your calories in a six-hour window. There's a lot of health benefits to that, so it's
simple as this:
For breakfast, have some black coffee and water.
For lunch, have a superfood smoothie or a CappuGreeno.
For dinner, eat a healthy meal.
It's really that simple to follow.
Option B, you eat three times per day. Now you're not taking advantage of the six-hour
window but you're still reducing your calories.
For breakfast, have a smoothie or CappuGreeno.
For lunch, have another smoothie or CappuGreeno, and then for dinner, eat a food meal.
Now, every third day on option B, you need to make sure to just have one meal that day.
Skip the smoothies on that day.
After the challenge, what do you do?
Well, most challenges leave you, they leave you in a place where you just kinda clueless
because they gave you a short-term strategy for a long-term problem. Weight management
is a long-term problem. It's 20:13
something that you need to keep in check for your whole life. If you use a short term strategy,
you're gonna fail.
The benefit of what we're teaching you here, it's a long-term strategy. It's to teach you
how to eat in a six-hour window.
It’s to have a superfood smoothie to get most of your nutrition and then keep your
calories low by only eating a couple times a day.
It’s easier for your lifestyle, it gives you freedom to make adjustments but more importantly
it teaches you a long-term strategy, so after the 28 days are done, you can just keep going
with it because now you learn some new things to help you succeed in the long term.
Optional fat loss boosters. Fat burning products are a huge industry. There's a lot of products
on the market that do not work or they are not healthy for you. There's no magic bullet
for burning fat.
Your body needs this much energy, you have to eat less than that. If you do not do that,
you will not have success.
So you need to be careful and not believe all the ads out there with burning products.
I wanna tell you, there's two main things that we look at with fat burning products.
One is stimulatory and one is non-stimulatory.
They both have some different ingredients and they both go about the fat burning process
in different ways.
These are the two products that I recommend. They're both liquids to take under your tongue.
They both absorb very well.
The fat burn product I would take in the morning, this contains a few different methods to go
at fat loss.
Number one, it contains B vitamins, b6 and b12. Those are for energy. That's why we have
those products in there.
Then it has cha de bugre, is from a Brazilian tree and what it does, it works for appetite
suppression and it contains a little bit of naturally occurring caffeine.
Number three. Velvet antler is something to help normalize hormonal function, so this
product, we go at three main things with that it.
These three different types of ingredients and I would recommend taking that early in
the morning on an empty stomach.
This next one we call it raspberry keytone product and I would recommend this between
lunch and dinner, but it has a few things in it, all very good things that we can use
to help stimulate the fat loss.
Raspberry keytones, green tea extract, l-carnitine and l-tyrosine.
What we've learned here is why people lose weight and why people don't. I'd explain to
you that you have to eat less calories than your body needs so you can use that stored
body fat, which is stored energy, for energy to run your entire body functions.
We've also learned that that easiest thing to stick to long-term is to use short term
fasting and skipping meals.
Then, I explained how to use the superfoods, the healthiest foods on the planet, and make
smoothies with them to give your body super nutrition to make this super healthy for you.
And then I explained how to eat either option A with two meals per day, or option B with
three meals per day and finally we learned this there's a couple fat burners you can
do to add in the mix, to really kick it in gear a little faster.
I hope you enjoyed this presentation and I look forward to hearing about the success
that you're having.