Professional Documents
Culture Documents
Disclaimer........................................................................................................................................ 1
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Introduction............................................................................................................................. 1
Definition of the Problem ........................................................................................................... 1
What Is Considered To Be Over the Average Weight .............................................................. 8
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Exercise?................................................................................................................................. 71
Think About It ............................................................................................................................ 71
Being More Athletic, Wouldnt That Be Dreamy?................................................................... 74
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Conclusion .................................................................................................................................... 99
Disclaimer
No part of this publication may be reproduced in any form or by any means, including printing,
scanning, photocopying, or otherwise without the prior written permission of the copyright
holder.
The Author has strived in every way to be as accurate and complete as possible in the creation
of this book, notwithstanding the fact that he does not warrant or represent at any time that
the contents within the book are accurate due to the rapidly changing nature of the subject.
While all attempts have been made to verify every piece of information provided in this
publication, the Author assumes no responsibility for any errors, omissions, or contrary
interpretation of the subject matter present in this book.
Please note that any guidelines or advice given hereof are not a substitute to medical advice.
You agree to use some or all of the information given in this book at your own risk. The Author
will not be responsible for any injury that may result by following the advice given in this book.
If your weight gain is a result of a particular illness, CONSULT YOUR DOCTOR WITHOUT
DELAY.
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1| Introduction
Those people who have tried to lose weight know that this is not an easy task; with so many
methods and techniques out there, not only has this become confusing for people, but that
fact that some of these methods are not effective at all. For instance, some people resort to
literally starving themselves in order to lose weight. While this method does work, and why
wouldnt it? After all, you are restricting the bodys nutritional intake, but this is not a healthy
way to control weight. Nor is this method natural in anyway. It actually messes up the bodys
natural systems causing numerous health problems.
So the question is: how should one lose weight in a natural, healthy and efficient manner?
Well, you would be glad to know that you have gotten in your hands a great resource to help
you achieve just that. This book will guide you and empower you with the necessary
information to help you on your journey to becoming a slimmer you in a natural and healthy
way.
We will introduce to you a less conventional method of losing weight, yet more effective than
many of the well-known diets. We will teach you to lose weight by increasing your body core
temperature.
What is body core temperature? This is what this book will explain you, while giving you, step
by step, all the necessary information you need to reach your goal of an average weight loss or
37 lbs per months.
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You will be given exact instruction regarding your eating schedule, home tests and tricks that
will help you check yourself without the (expensive and time consuming) help of a nutritionist
or a doctor and you will have at your disposal or the pieces of information that make the puzzle
of your current condition.
Check for the Attention signs at the end of the chapters! We have signalized with the picture
below all the recaps that you will find at the end of the chapters. These recaps will help you
remember the information you have just read and to better understand what are the exact
steps you should follow in order to lose weight.
So here is our special recap sign:
You can follow this diet for as long as you want and can. We will say it again People who
stayed on this diet lost an average of 37 lbs a month. You will be given a diet that is recommend
for you that will help you to increase your bodys temperature, but, also, you will be able to
mix some recommended foods in a few weeks, so you wouldnt get bored with eating same
stuff every week.
Also you will benefit from several tests that you can do at home. You will learn how, using only
a thermometer, a scale and a pocket calculator to check yourself. Thus said, you will be able to
calculate your Body Mass Index (BMI), your muscle mass and fat mass and to check your urine
for its concentration, which reflects whether you are on the right track with the process of
increasing your bodys temperature. Also, at the end of the book, you will be given tasty recipes
that are included in your diet.
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The Weight Destroyer is about losing weight, as much as it is about reversing the process of
aging on a cellular level and strengthening the immune system, being protected by the risk of
developing several serious conditions, such as diabetes and cancer.
So, here we go in a process of discovery, of learning more about ourselves and our present
condition, about the unhealthy diets that we all have tried and which failed.
What people dont understand is the fact that various systems of the body work in
conjunction to manage nutritional intake and weight. One of the most important mechanisms
of the human body include metabolism.
Understanding Metabolism
Due to the fact that reference will be made to metabolism throughout the book, its essential
that you fully understand what metabolism is and how it is linked to body weight before we
proceed any further.
Metabolism is a process inside your body that converts whatever you eat into energy.
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It may sound simple, but this process is actually quite complex and combines the food and
drink that you eat with oxygen in order to get the energy. Interestingly, when you are at rest,
even then your body needs energy for all the hidden functions, including circulation of blood,
breathing, adjustment of hormonal levels as well as growth and repair of cells.
The number of calories that are used to perform these functions is referred to as the basal
metabolic rate.
The following factors determine your basal metabolic rate:
You size of body and its composition if you have a large body, then more calories will
be used to perform these functions.
Your gender Men have lesser amounts of fat in their bodies as compared to women;
however, they have more muscles therefore more calories are burnt as compared to a
female of the same weight and age.
Your age As you age, the amount of muscles are reduced and this in turn reduces the
calorie burning inside your body.
The energy levels required by the bodys essential systems generally remain fairly consistent
and are not changed very easily. As much as 60-75 percent of the total calorie burn each day
is the result of the basal metabolic rate.
The following two factors also determine the number of calories the body burns everyday:
Processing of food Digesting food, absorbing it, transporting it through the digestive
system and storing it consumes a certain number of calories typically around 10
percent of all the calories burnt in a day. In the majority of cases, this energy
requirement doesnt change easily and remains steady for the most part.
Physical activity Exercise and any physical activity are responsible for burning up the
rest of your calories. The physical activity may include anything from running up and
down the stairs, mowing the lawn to playing sports. Physical activity is the most
variable factor in determining how much energy is burned because the amount of
activity itself can vary significantly from day to day.
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Strength Training Various strength training exercises are important mainly because
they prevent loss of muscle as a result of aging. Muscle mass plays a vital role in weight
loss because it burns more calories than a fat tissue can.
Aerobic Exercise Frequent aerobic exercise is among one of the most efficient ways
of burning calories. Aerobic exercises include swimming, bicycling and walking. In
general, at least 30 minutes of such exercises should be a part of a persons daily
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routine just to remain healthy. For losing weight, the duration of exercises should be
increased.
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Rosa has been battling her weight for quite a few years now, and recently
she also got divorced. The stress of the divorce contributed to her
increase in weight because she wasnt as heavy as she is now. With a BMI
of 28, she has lost all her confidence and has gone into depression. Even
though she has tried to adhere to a strict, almost-starving diet, she has little to no success in
this regard. She expressed herself when she said being so heavy has had a huge impact on my
self-esteem, and I dont feel like going out anymore.
As a result of her downed self-esteem, she has been having problems at work because of the
lack of confidence and she is not able to do her job as well as others do. She regrets that she
let the weight pile on and didnt do anything for so many years.
Rosas problem - We figured out that the problem with her approach was that her lifestyle
lacked almost all physical activity, apart from walking to work from her apartment just a few
blocks away. Also, her starvation diet isnt helping much simply because her body has gone
into the energy-saving mode and is NOT burning calories as it should.
Amelia 26 years old Female
Everything happened quite suddenly in the case of Amelia. One day she
had a slender, athletic body, and then she just started to accumulate
weight at the age of around 21. She tried every diet to no avail she just
ended up quitting the apparently harsh diet regimes because she just
couldnt take it. After trying some workout videos, her body just ached
after a few days and she had to quit that too.
Amelias Problem The problem with Amelia is that shes not sticking to proper nutritious
diet. Consistency is very important when it comes to losing weight and this is something she
lacks.
So if youre serious about losing weight, then you should stick to the guidelines given in this
book and be consistent in following them.
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There are a lot of people out there like Rosa, Amelia and Jack who have neither the correct
guidance nor the understanding of how they should tackle their weight issues. Instead, these
people continue to spiral down into a never-ending circle of confidence problems due to low
self-esteem.
This book will provide valuable advice to those who wish to control their weight in an effective
and natural way.
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You are not a Barblie doll and you shouldnt even be one! You are a normal human
being, who aims for normal physical proportions and, most of all, health! Your goal is
not to become a supermodel overnight, but to keep yourself attractive and far, far
away from most of the diseases that are associated with obesity.
Body Mass Index is the measure of fat based on the weight and height of men and women.
Lets just look at the following graph which depicts the relationship between height, weight
and the BMI of a person:
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We frequently use terms such as chubby, overweight, fat, and obese without properly
understanding the difference between them. Lets look at what each of the above words
actually mean, and then we will move on to see how accurately the BMI chart above
characterizes them.
The term chubby actually refers to someone who is slightly overweight. The term fat is often
used to refer to those people who are overweight (above the normal weight for their height).
Obese, on the other hand, is another level above overweight and signifies that a person
weighs significantly more than normal.
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2| Why, Oh Why?
Weight problems can kick in as a result of many problems. Sometimes they are a result of poor
eating habits, an inactive lifestyle and simply a lack of desire by many to do something about
their well-being. In other cases, there are certain things that seem to be out of control of the
individuals.
Unfortunately, many of the fad diets, eating programs and exercise plans, including those that
are based on improving the lifestyle are getting it all wrong.
So what is the reason behind your weight gain? Is it something that you did wrong, or is it just
life playing games with you? Lets find out.
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Obesity has grown so much that one in every three American falls into the category of
obese. It leads to over 120,000 deaths in the United States deaths that could have
been prevented. Not only that, but an obese American is likely to add to the annual
medical expenses by as much as $1497.
A study was published in The Journal of the American Medical Association (JAMA) back in 2008
and at that time the obesity rate of Adult Americans was estimated at 32.2 percent for males,
and 35.5 percent for women. CDC confirmed these rates for 2009 and 2010. A different criteria
was used by the Gallup survey which revealed that the rate of obesity for US adults in 2001
was 26.1 percent, an increase of 0.6 percent from 2008.
These rates continue to increase and health officials have raised severe concerns regarding
this.
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There are some techniques that you can use to super charge your metabolism, burn the body
fat more rapidly, get more muscle, a leaner physique and get in the right tone one and for all.
Whatever you do, just DONT give up hope. Know that there are lots and lots of people who
are overweight or obese and you can, with the help of the guidelines provided in this book,
can get what youve always dreamt of!
Even if you made mistakes that led to you gaining weight, you might not have known what
youre putting yourself into. So stop blaming yourself and just forget the past and aim for the
future.
Lets start from scratch and work your way towards a healthier you and waste no more time
worrying!
Heredity
With weight problems on the rise, researchers have diverted their attention towards genetics
and their role in obesity. The research they carried out has revealed that the link between
genetics and obesity is extremely strong. Various genetic factors determine how our bodies
store fat and the rate at which we burn energy as well as our appetite. A nutritionist named
Barrie Radbill at the New York University Medical Center says:
Some people just burn calories at a slower rate than others."
This is a result of heredity and all of the above mentioned factors determine the weight of a
person.
However, despite all the research that is going on, theres something that makes the study of
the link between heredity and weight difficult. Due to the fact that there is no gene for
obesity, it is very difficult to figure out whether a person has inherited a tendency to be
overweight/ obese, or they are so as a result of an inactive and unhealthy lifestyle.
For the majority of people, it is a result of a little bit of both. Apart from the genes, families
also share a lot of habits among themselves. For instance, the habits of a sedentary, unhealthy
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lifestyle may be shared among the members of a family thus leading to a gain in weight with
time.
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The reason for weight gain being genetics or not you have to remember that you have a
choice and you can work hard to get it right. Dont give up and dont ever let anyone
demotivate you from reaching your goals. Your goals ARE achievable.
can
occur,
of
course,
some
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hindrances along the way and we will talk about these too later on in the section.
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Once inside the stomach, the food is prepared for the smaller intestine. The stomach has
glands that excrete acid, various enzymes and a mucous that protects the stomach by
coating it in order to prevent ulcers. The smooth muscles in the stomach contract after every
20 seconds, and this contraction sets up the food, acid and enzymes in motion and transforms
it into something similar to a liquefied blob. There are, however, certain foods that remain
solid and cannot be transformed into a liquefied blob. It takes such foods around an hour to
leave the stomach and enter the small intestine. On the other hand, foods that become a
liquefied blob can be out of the stomach within 20 minutes or so.
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the large intestine is to absorb any extra fluid from the solid waste to make it into what we
call feces.
The colon uses the same type of movements as we previously talked about (involuntary) to
move the waste towards the anus. However, unlike in the small intestine and the stomach,
the rate of movement of the waste can be extremely slow in the large intestine moving at a
rate of around a centimeter every hour. This causes the waste anywhere between a few hours
to days for it to move through the large intestine.
There are bacteria in the gastrointestinal tract called flora that assists with the digestion
process. Certain parts of our nervous and circulatory systems also play a particular role in the
digestive process. Working together, bacteria, blood, nerves, hormones and various organs
of the digestive system effectively digest the food that we eat and the liquids that we drink.
Importance of Digestion
Digestion is an essential process that breaks down food and extracts nutrients from it so that
our bodies can utilize it for energy, cell repair and growth. The food and drink that goes into
our bodies has to be broken down into nutrients in the form of smaller molecules prior to
them being absorbed into the blood stream. The blood then transports them throughout the
body. Our body can break down the food and drink into fats, proteins, carbohydrates and
vitamins.
Fats
Fats are a type of molecule that provide a rich energy source for our bodies and assist the
body in absorbing the vitamins. Healthy fats, such as safflower oil, corn oil, olive oil, canola oil,
sunflower oil and soybean oil are particularly good for the body. Less healthy alternatives
include shortening, butter and various snack foods.
During the digestion process, fat molecules are broken down into fatty acids and glycerol.
According to the Dietary Guidelines for Americans 2010, it is recommended that the total
calories amounting to around 20 to 35 percent should come from fat.
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Carbohydrates
Carbohydrates are starches, sugar and fiber in the food. Carbohydrates can be simple or they
can be complex depending on their chemical structure. Sugars that are typically found in
vegetables, fruits, milk and various milk products along with some sugars that are added when
food is processed fall under the banner of simple carbohydrates. Cereals, starchy vegetables
and legumes, on the other hand, are sources of complex carbohydrates and provide fiber and
starches. The Dietary Guidelines for Americans 2010 recommends around 45 to 65 percent the
total dietary intake to be from carbohydrates.
Protein
Certain foods such as beans, eggs, and meat contain a lot of protein which the bodys
digestive system breaks down into smaller molecules called amino acids. These amino acids
are absorbed through the small intestines into the blood. The circulatory system then
circulates the blood along with these amino acids throughout the whole body. 10 to 35
percent of a persons total calorie intake should come from protein, according to the Dietary
Guidelines for Americans 2010.
Vitamins
Vitamins are classified by the fluid that they
readily absorb in. Those vitamins that dissolve
in water, such as Vitamin C and B are called
water soluble vitamins. Vitamins that dissolve in
fat include Vitamins A, D, E and K. Every
different vitamin plays a different role in your
bodys health and growth.
The fat soluble vitamins are stored in the fatty
tissue and liver. On the other hand, the body is
not capable of storing water soluble vitamins
easily; thus, it flushes out any extra vitamins through urine.
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Reflux
Reflux symptoms including heartburn are extremely common. A study revealed that around
6 percent of people experienced reflux symptoms on a daily basis, whereas around 14 percent
experienced them at least once a week.
Frequent symptoms of reflux may indicate that a person is suffering from gastroesophageal
reflux disease or GERD. Not only is this condition painful, but it can also lead to the onset of
esophageal cancer.
A typical heartburn usually gives rise to a burning sensation from the abdomen areas center
and it tends to rise up to the chest. According to a gastroenterologist, this sensation may be
accompanied by a sour taste in the mouth or in extreme cases; a person may find that some
food or water has come up to their mouth.
Heartburn can be caused by certain medications, alcohol, specific foods, or even in pregnancy.
In some cases, adults and children may have GERD without having heartburn; instead, they
may experience symptoms similar to asthma along with dry cough and trouble in swallowing.
The options for treatment include use of drugs, including Prevacid, Nexium, Protonix,
Aciphex, and Protonix. H2 blockers such as Pepcid, Zantac, Axid and Tagamet are also used.
However, dont forget that medications come with their own set of risks. It was found that
proton pump inhibitors (the former group) may cause the weakening of heart protective
effect of Plavix (a blood thinner) in those patients that take both types of medicine.
In severe GERD cases, surgery can be performed to tighten any loose muscles in between the
stomach and the esophagus to prevent the acid from flowing upwards. As compared to open
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surgery, laparoscopic surgery has been found to cause less scarring and has a reduced
recovery time.
Peptic Ulcers
"The worst thing to do if ulcers are suspected is to take aspirin or other NSAID [nonsteroidal antiinflammatory drug] pain reducers," says Murdoch, a gastroenterologist, "They worsen it and
don't help."
On the other hand, if a person suspects that they have peptic ulcer, and it is very likely
particularly because 25 million Americans will suffer from this at some point in time, then they
should consider getting tested for Helicobacter pylori. This bacterium can cause ulcers by
disturbing the protective layer of mucus. Ulcers are sores that line the stomach and the first
portions of the small intestine.
Other factors that can lead to ulcers include smoking and excessive use of NSAIDs. Alcohol is
also a major factor; however, it is not clear whether it can raise the acidity levels on its own or
not. Stress can also aggravate peptic ulcers and delay the healing process.
If ulcers are left untreated, they can lead to internal bleeding and may even cause a hole in
the stomach wall or in the small intestine; hence leading to a severe infection. A scar tissue
caused by ulcer can also block the digestive tract while the H. pylori infection has been found
to have a strong link to an elevated risk of gastric cancer.
Antibiotic treatment for about 10 to 14 days can help in getting rid of H. pylori infection. In
severe cases, surgery might have to be carried out. According to a study in the World Journal
of Surgery, it was recommended that patients with perforated ulcers should consider
laparoscopic repair as it is a less evasive method of surgery with reduced healing time.
Gallstones
Out of all the people with gallstones, only about a quarter require treatment. Thats good
news, especially when considering the fact that around a million Americans are diagnosed
with gallstones small pebbles made bile salts and cholesterol. They are usually removed by
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removing the gallbladder; a surgery that is among one of the most frequent in the United
States.
Gallstones are often blamed for certain symptoms that are actually caused by other diseases,
such as irritable bowel syndrome. So if youre told that you have gallstones, and you feel that
they are not causing you any problems, then do get a second opinion.
Removal of these stones becomes necessary when they cause an infection in the gallbladder,
liver or the pancreas or if they cause inflammation.
The pain associated with gallstones that are located in the duct comes about quite rapidly.
Starting in the right upper abdomen, it can spread to the area between the shoulder blades.
A trip to the emergency room may be needed particularly if you have had nausea, vomiting,
pain or fever that lasts more than 5 hours. Recently, gallbladder removal has been carried out
without any external incision whatsoever; the mouth or the vagina has been the passage ways
for removal.
People who are obese are more at risk of developing gallstones. It is believed that a shortage
of fiber and excessive consumption of fat are among the leading causes. Losing weight and
then regaining it is also something that should raise eyebrows.
A study was carried out back in 2006 where weight cycling (when the participating men lost
weight and then regained it) had an increased chance of developing gallstones. Pregnant
women, or those who are taking birth control pills, are also at a greater risk of gallstones.
Lactose Intolerance
As much as 30 to 50 million of Americans are lactose intolerant. Lactose intolerant people do
not have an enzyme that is required to digest the main sugar found in milk. Asians, AfricanAmericans, and American-Indians are most likely to suffer from lactose intolerance with the
symptoms depending on the severity of the case. The symptoms range from bloating,
cramping, gas diarrhea and nausea and these symptoms usually appear from 30 minutes to 2
hours of consuming a dairy product.
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A breath test can be used by doctors to detect lactose intolerance, a blood test can also be
carried out while the stool can also be tested. According to a doctor based in Massachusetts,
a cheaper and DIY approach is to:
"Buy a tall container of milk, drink it, and call me the next day and tell me how the afternoon
was," If you experience bloating, abdominal pain, or diarrhea, you're probably lactose
intolerant
There are over the counter pills that can replace this enzyme (lactase) and some milk products
are available that are lactose-free. Thus, it may not be necessary for you to avoid all dairy
products completely. Even lactose deficient people can consume little amounts of lactose.
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Celiac Disease
Around 1 percent of all Americans suffer from celiac disease an autoimmune and digestive
medical disorder. Those who suffer from this disease are unable to eat gluten which is a type
of protein found in wheat, barley and rye. We previously talked about what lactose
intolerance does to a person; people with celiac disease experience symptoms, with the only
difference being that these symptoms are triggered by gluten and not lactose. The symptoms
range from one person to another and include bloating and abdominal pain, vomiting, pale,
foul smelling stool along with diarrhea.
Doctors diagnose this disease by running a few blood tests and various stool samples;
unfortunately, there is no cure for this disease. The only way to avoid the symptoms is by
strictly adhering to a gluten-free diet. Once a person follows such a diet, the inflammation in
the small intestine tends to subside within the first few weeks. Great care must be taken not
to eat anything containing gluten as even a slight amount of it can cause a flare up.
Constipation
Bowel movement ranging from three times a day to three times a week is normal, and there
is nothing to worry about. However, if you are having problems with passing stool and
experience discomfort, then you can give a few over the counter remedies a go. Milk of
magnesia is quite effective. Regardless of whether you have taken laxatives or not, a week
without any bowel movement whatsoever is reason enough for you to visit a doctor.
Constipation for extended periods of time, hard stools, and straining too much can cause anal
fissure or hemorrhoids.
Constipation can generally be avoiding by adhering to a healthy diet full of fiber from fruits,
vegetables, and whole grains. Constipation is a common problem among the elderly; in such
cases, it is advisable to check the amount of hydration they are getting, besides being aware
of the side effects of any drugs that may be causing it.
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Whenever you get a cut on your body anywhere all kinds of viruses and bacteria
can enter your body through the cut in the skin. The same is the case when you get a
splinter, but in this case, you actually have a sliver of wood or any other foreign object
in your body. When this happens, the immune system responds by eliminating the
invading forces while the skin continues to heal itself and the puncture is sealed. It
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happens in rare cases that the immune system fails to fulfill its responsibility
correctly and an infection develops in that cut, inflaming it, and filling it with pus. Both
the inflammation and the pus are a result of the immune system performing its job.
A red, itchy bump that appears after a mosquito has bitten you is a clear indication that
the immune system is doing its job.
We inhale thousands of germs every day and our immune system effectively deals with
them all. However, it often happens that a germ sneaks past this protective system
and we catch a cold, flu or something even worse. The presence of a flu or cold is a
clear sign of the failure of the immune system to stop the infection. However, when
you eventually come out of the cold, this is because of the immune system because it
was finally able to eliminate it. If it did not do so, your cold would never have gone
away.
You also eat thousands of germs everyday through different sources. They are killed
by the saliva in the mouth or by the acid in the stomach. It happens occasionally that a
germ gets through and that is when you get food poisoning. Diarrhea and vomiting are
two very clear symptoms that you are suffering from food poisoning.
Various ailments are the result of a malfunctioning immune system. Allergies, for
instance, are a result of an overreaction of the immune system to specific stimuli.
Similarly, diabetes results when the immune system begins to attack the cells of
pancreas inappropriately. Rheumatoid arthritis also results when the immune system
attacks the joints incorrectly.
With all the examples above, it should be very clear to you how the immune system responds
to numerous germs and the ailments caused by them.
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The human body needs many different nutrients to function at optimal levels. Vitamins such
as A, C, D, and E along with various minerals such as zinc and selenium and Omega 3 are vital
for the immune system. This is why you should focus on eating whole foods and animal
protein from quality sources if you are an omnivore along with lots of nuts and seeds,
whole grains, legumes and fish.
For an extra boost, opts for super-foods such as camu camu, micro algae, reishi mushrooms,
and bee pollen.
It is essential that you avoid processed foods and drinks at all costs, particularly those with
artificial sweeteners. Eating these types of foods can suppress the immune system.
2. Get Lots Of Vitamin C
The best sources of vitamin C include fresh fruits and vegetables. Vitamin C plays a vital role
in strengthening the immune system and keeping the overall body healthy. Citrus fruits,
berries, bell peppers, kiwi, and green vegetables are rich in vitamin C.
3. Use Spices and Herbs
Use onions, ginger, garlic, black pepper, turmeric, curry, and allspice when cooking. These
herbs and spices contain vital nutrients that help to strengthen the immune system.
4. Drink Water, but dont exaggerate
Water plays a critical role in the production of lymph something that is responsible for
transporting white blood cells and other cells of the immune system. One of the most
important things you can do to keep yourself healthy is to keep your body well hydrated. Just
add a slice of lemon for some extra vitamin C. What does well hydrated mean? Contrary to
most recommendation, you shouldnt drink at least 8 glasses of water per day. Drink as much
as you need. Why is that? Because water H2O will over oxygenate you. Did you think that
is not possible? Yet, it is. You will find exactly how much water to drink and why water is not
actually your best friend when talking about weight loss.
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9. Relax
Stress and depression greatly reduce the capability of the immune system to function
optimally, thus making the body vulnerable to all kinds of diseases. No matter how hard life
gets, try to relax and have fun.
Metabolism
Metabolism is the rate at which a body burns up calories. The resting metabolism measures
the minimum number of calories that are required to keep the body functioning normally. The
metabolism of every person works in the same manner; however, it is the rate at which it
metabolizes nutrients varies from one person to another.
Metabolic Rate
The basal metabolic rate (BMR) is a rate at which the body burns calories while the person is
resting.
You can roughly work out your BMR by multiplying your weight by a factor of 10. For instance,
if you weigh 130 pounds, your BMR would be 1300 kcals.
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more quickly. On the other hand, the person with a slower metabolism will not be able to burn
all of the calories they consumed, and the remainder will be converted into fat for storage.
Several factors have a direct effect on the metabolism, including the condition of the persons
health and age. That is precisely why the metabolism can slow down even without any major
changes to the lifestyle of a person. Aging also has a huge impact on the metabolism because
of changes in hormone balance.
That being said, there are certain ways in which you can boost your metabolism and control
your bodys weight effectively and efficiently.
Circadian Rhythms
According to the National Institute of General Medical Sciences, circadian rhythms are physical,
mental and behavioral changes that follow a roughly 24-hour cycle, responding primarily to light
and darkness in an organism's environment.
The word circa means like and dian means day; the whole word, circadian, simply means
about a day. The circadian rhythms are important as they determine the feeding and sleeping
patterns of all living things, including humans. These patterns include brain wave activity, cell
regeneration, hormone production, and numerous other biological activities.
A few examples of circadian rhythms are as follows:
A great number of people generally have problems in keeping their feet warm,
particularly after breakfast or perhaps at around 10 to 11 am.
There are, however, some other groups of people that do not feel a major difference
between the transitions between day and night.
Some people might experience a crash in their moods or energy at around 3 pm. In
such cases, eating a snack just before the crash occurs can prevent it from happening
altogether.
Remaining in a state caused by such a crash for longer periods will cause a person to
be drowsier and will lead to a thorough shutdown of the nervous system once food
gets inside the belly. Do you remember how it feels after eating to a full stomach after
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you have been hungry for a while? Yes, you start feeling really sleepy, and that is
because your nervous system begins to shut down.
Most of the people are better off when they take warming foods in the first half of the
day, and cooling foods in the latter part of the day.
The Connection between Digestion, Immune System, and Metabolism
Various symptoms of a human body work closely to retain optimal health, and this is true of
the digestion and immune systems. Both of these systems work together to ensure your wellbeing, and any problems with one can lead to problems in the other. One system that has a
vital role in the overall health of a person is the digestive system, which is a powerful system
that maintains the whole body in the best possible condition. In order to accomplish its goals,
the digestive system depends on the presence of good bacteria, certain immune cells, and a
complex network of various components both hormonal and neurological in nature.
In essence, the gastrointestinal tract is actually very important for immunity and neurological
health; this is true to such an extent that your digestive health DIRECTLY affects your bodys
immunity, mainly because around 80 percent of the immune system is located within the
digestive system. The immune cells found in the GI tract are an essential part of the lymphoid
branch of immunity. This specific branch excretes lymphocyte cells in order to eliminate
harmful bacteria and viruses. The gut also has great concentrations of neurotransmitters that
can alter the mood of a person.
A healthy digestive system along with a strong immune system can do wonders for a persons
metabolic rate, and the whole purpose of this guide is to help you boost your metabolic rate
so that you can lead a healthy life for years to come!
If your digestive system messes up and stops functioning normally, this can result in
malnourishment and poor absorption of nutrients. As a result, you can suffer from a wide
range of health problems which we have already discussed in detail including, reflux,
irritable bowel syndrome, and various other diseases of the digestive system. Apart from
digestive ailments, the immune system can also be substantially affected.
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You hands and feet are cold almost all of the time
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1. Weight Loss
People generally begin to lose weight whenever they adhere to ANY diet that restricts their
caloric intake; however, that loss is just on a short-term basis. Some studies have shown that
following a 2-week low carb diet can actually help a person to lose around 9 lbs.
2. Prevention of Diseases
Apart from the weight loss advantage, some other benefits have been reported due to low
carb diets, including the ability to prevent serious health hazards and diseases such as cancers,
high blood pressure, cardiovascular diseases, and diabetes.
3. Improvement in Overall Health
It is believed that a low carb diet can:
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energy. This leads to the formation of substances which we call ketones in the kidney and may
cause it to fail.
3. Digestive Cancer and Heart Disease
While low carb diets can prevent certain types of cancers, they may actually encourage the
development of others. For instance, the low fiber intake can cause digestive cancers to
develop and may even lead to heart diseases.
Yo-Yo Dieting
The repeated loss and regain of weight, or weight cycling, is also referred to as yo-yo dieting.
This variation in weight can range from smaller losses or gain of weight (between 5 and 10
pounds) to larger changes in weight (50 pounds or more).
Experts say yo-yo dieting may bring about some harmful effects on the body. They also say
that it is better to stay at a particular weight than go through a cycle of decreasing and
increasing weight.
Restriction the calorie intake in an extreme way is a common practice among yo-yo dieters,
and this technique can significantly increase a stress hormone called cortisol. The presence of
this hormone for long durations inside the body can cause a number of adverse effects on the
health of a person. Not only that, a person is exposed to a greater risk of heart disease,
diabetes and cancer.
Yo-yo dieting, due to its weight-cycling nature, can damage the arteries and increase the LDLD
cholesterol adding to the risk of a heart disease. These effects are more pronounced among
people who have gone through at least 5 cycles of yo-yo dieting.
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Researchers and doctors are still contemplating over the optimal amounts of essential fat in
a persons healthy diet. Meanwhile, it is important that you eat foods that contain omega 6
fatty acids so that you can get sufficient quantities of this fat.
Walnuts
Cottonseed Oil
Soybean Oil
Corn Oil
The food items below are also rich in Omega-6; however, they contain comparatively lesser
amount of the essential fatty acids as compared to the list above:
Sesame Oil
Pistachios
Pepitas
Pecans
Peanut Butter
Margarine
You can also eat and use the following foodstuff to gain decent amounts of Omega-6:
Almonds
Avocado
Beef Liver
Beets
Blue Crab
Brown Rice
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Canned Tuna
Canola Oil
Cashews
Cheese/Brie
Chicken Fat
Chicken Liver
Clams
Cocoa Butter
Coconut Milk
Coconut Oil
Cooked Carrots
Corn
Corn Grits
Cream
Duck Fat
Eggs
Flaxseed Oil
Foiegras
Goose Fat
Grassfed Beef
Ground Beef
Halibut
Lamb
Lobster
Macadamia Nuts
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Oats
Olive Oil
Olives
Pork Chops
Potatoes
Prime Rib
Seal Oil
Shrimp
Sockeye Salmon
Sunflower Oil
White Rice
Whole Milk
Yams
Major disadvantages
Omega-6 sources slow down the rate at which you burn calories and increase the bodys
efficiency at wringing every possible calorie out of the food that you eat and make you
hungrier quicker. This foods cause high fat foods crave, increase appetite and lower body
temperature. Therefore, consume them since they are healthy, but dont exaggerate with the
amount of Omega-6 sources, since they wont exactly help you lose weight.
White Powders
White flours has a high ratio of nutrients and calories. When essential vitamins are not present
in the body, or are present in insufficient quantities, fats, proteins and carbohydrates cannot
be fully utilized. The majority of them are wasted while some produce certain products that
are harmful for us.
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The solution for this involves bringing about changes to your diet. To be more precise, you
need to go for a reversal diet so that you take in lots of nutrients in the specific number of
calories that you consume. This reversal diet is the opposite of the general habit of humans
where we consume huge numbers of calories while getting a meager amount of nutrients.
It may come as a surprise to many, but the best and most fulfilling sources of nutrients
are NOT in beans or legumes, but in ANIMAL FOOD PRODUCTS. Vitamin K2, vitamin B12,
choline, and Zinc are all present in animal food products such as eggs and liver.
If you raise your metabolism without upping your intake of nutrients, then you will
probably end up adding a layer of fat to your body.
White foods like bread, donuts and other baked goods that are produced from white refined
sources and are considered the biggest culprit in the obesity epidemic. It is essential to
eliminate white foods, for not just weight loss, but also in order to promote overall health and
wellbeing. It is very easy to overload yourself on visually harmless items like pasta or cookies.
You never know how many you have popped. And when listing unhealthy products you
consumed, youd easily ignore the peanut butter cookies or vegetable pasta as they are filled
with natural goodness of nuts and vegetables. However, those added ingredients only make
up for 20-30 percent of a meal that is otherwise laden with white powder.
Flour, pasta, rice, bread, cereal, crackers and all food items containing processed sugar are
considered white foods. Items like white beans, onions, white potatoes, turnips and
cauliflower are also white in color naturally but do not fall under this category.
The basic difference between the healthy white products and obesity-causing white foods is
fiber and processing. Processed foods have been stripped off their fiber during their refining
process. These refined carbs then become less satisfying than good carbs which leads to
overeating. The body easily absorbs these processed grains and sugars which leads to
increase in blood sugar and release of insulin. As a result, within a matter of hours, the body
begins to feel hungry again. Hence, not only did you overdose yourself on dangerous carbs,
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you ended up being less satisfied comparatively. These refined-carbs foods like highly
sweetened beverages provide close-t0-nil nutritional value.
White flours have also been associated with health dangers like some types of cancer and
psychological problems like irritability and depression. They can easily become addictive.
Opting for less-processed items like whole-grains would not only become a good source of
fiber but is more filling than white flour also. It becomes much easier to control portions and
lose weight with less-processed foods than with un-filling doses of white sugar and white
flour. You wont be able to avoid food products, such as flour. But what is important for you
to remember is that the amount of flour and other white foods should remain low in your diet.
CASE STUDY: Animal Food Products are a Healthy Option
A case study of the diet of people in Somalia and Samburus of East Africa found that their diet
consisted of a generous portion of animal fat, ranging from 60 to 65 percent. Even with their
increased level of fat consumption, these people are almost completely free from numerous
diseases such as atherosclerosis and heart problems.
While it would be fair to consider that ethnic differences will be involved in this case, but it
has been reported from all corners of the world that people who consume high quantities of
animal fat are generally free from all cardiovascular diseases. Therefore, it is safe to conclude
that animal fat is actually a healthy option and important for our well being
CASE STUDY: Butter is a Healthy Option
The Masai tribe is known to consume high quantities of butter fat and cholesterol. The fat
accounts for more than 60 percent of all the calories they consume in one day. Despite this,
the people belonging to this tribe are free from cardiovascular diseases.
Likewise, Mayer and Gsell reported that the people who live completely isolated in the
Loetschental Valley in the Valaisian Alps of Switzerland, live on a diet rich in saturated fat as
well as cholesterol. Their diet is also has a high caloric content. These people are also free of
all cardiovascular diseases.
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Dieting Issues
There are various problems that dieters have to face as a result of a number of factors working
inside their bodies. These factors cause the rate of metabolism to slow down so that the body
burns calories at a rate much lower than normal. It also makes the body to extract every last
bit of calorie out of the food that you eat and makes you feel hungry more often. Your
appetite increases and the body temperature drops (high body temperature is good for faster
metabolism).
All of this upsets the natural weight control mechanism of the body and results in a reduction
of muscle tissue and an increase in fat storage.
It is no wonder that dozens of new diet plans are invented each day with guaranteed weight
loss in the blink of an eye but none of these diet plans offer long-term benefits, or more
importantly long-term health and well-being. It is because any diet that suggests you to steer
away from natural habits and processes of the human body are not good for you. Too much
carbs are just as bad as too few of them. Bad fats are often categorized as fats in general and
thus exclude good fats from the body also.
Numerous studies have been undertaken and published to showcase the negative effects of
diets. The University of California researchers assessed the results of over 30 studies that
involved thousands of those trying to lose weight through dieting. The study did not cover
any specific diet plans but did cover fads that had become popular in recent years like low
carb, high protein and high fat diets.
Study results showed that while the diets did result in weight loss initially, but did not offer
any long term results. Researchers claim that while almost EVERY diet results in 5 to 10 percent
weight loss initially, it usually wears off once the honeymoon period is over. Most people
usually gain more weight after some time. A four-year study of 19,000 men revealed that
those who had put on weight had dieted before the start of the study.
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The rapid weight loss and weight gain is not good for the overall health of an individual as it
could lead to conditions like diabetes and strokes. The immune system can also get damaged
as a result and make the body more vulnerable to infections.
The secret to losing weight is not locked inside any of the hundreds and thousands of fad diets
that make it into the market every day. You are probably wondering why they still make it into
the market? Apart from the feel good endorphins that following a foolproof plan releases,
the weight-loss industry is a $20 billion industry, thats just a little too much to give up because
lives are at risk!
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Lets get the facts straight. The truth is, you will find yourself in the middle of nowhere if you
pursue any one of those diets that starve you or restrict you to specific foods only. The trick
is to strike the balance between your food choices and to quit any bad habits of eating that
you may have.
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Body Temperature
The measure of your bodys ability to generate and give off heat is referred to as body
temperature. Our bodies are great at keeping its temperature within the parameters it deems
normal for its optimal functioning regardless of the variations of external temperature. You
may be on a tropical island or you may even by trekking in the Swiss Alps your body will
strive to get the temperature right.
When your body senses that the temperature is getting too hot, the blood vessels inside your
body tend to expand and this helps them to carry the excess heat to the skin. This is when
your body begins to sweat and when this sweat evaporates, the body cools down.
On the other hand, when the temperature of your body drops below normal levels, the blood
vessels contract and become narrow so that the blood flow towards the skin is reduced and
heat is conserved. Shivering is an involuntary act resulting from the rapid contraction of
muscles and it helps the body to generate heat. These processes keep the body within the
safe temperature range despite variable external temperatures.
Speaking of a safe temperature range, you may be wondering what exactly is considered to
be the normal temperature of the human body.
The normal body temperature varies depending on the place of the body where temperature
is measured, the time of the day or night and the activity level of an individual. For instance,
temperature measured at the vagina or rectum is higher than one measured orally. The latter
is higher than the temperature of the skin. Thus, to avoid any problems with measurements,
the average normal body temperature is accepted at 98.6 degrees Fahrenheit (37 degrees
Celsius).
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Heres a technique that you can follow to measure your body temperature accurately:
1. Lie down with your arms tucked in tightly on your sides in the morning for a few
minutes to ensure that the armpits get warm.
2. Warm the thermometer by gently rubbing it in your hands for around thirty seconds.
3. Place the thermometer in your armpit for another 30 seconds before you turn it on
(for digital thermometers).
4. Switch on the thermometer and take several readings from both of the armpits.
5. The highest recorded temperature should be used as the number representing your
body temperature.
Similar techniques can be used to measure temperature at other locations around the body,
including the mouth and the rectum. You can even use a manual thermometer if you do not
have access to a digital one.
Dont forget that body temperature has a direct link with your metabolic rate, and higher body
temperatures generally correspond to higher metabolic rates. You can refer to the previous
sections of this book to learn more about the relation between body temperature and
metabolism. Nonetheless, for your convenience, we will quickly recall the relation between
body temperature and metabolism in the next section. Make sure you have more than 98.6
degrees on your arm pit. You dont want to be feverish, but surely you want to be warm
enough to stimulate your metabolism.
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This effect increases as a person adapts healthy lifestyle practices such as eating healthy food
and leading an active life. An excessive decrease in temperature of the body will reduce the
bodys ability to digest properly and may even cause the body to enter the energy conserving
mode just like one that is caused by starvation diets. This is something that you dont want to
happen to your body because it will reduce your metabolism rate and spoil everything that
you want to achieve.
Extracellular Fluid
The extracellular fluid (also called the interstitial fluid) is a type of fluid found inside the body
that is not inside of any of the cells. It accounts to a total of around 15 liters and includes some
amount of blood too. The aging process causes a reduction of this fluid, only to be
accompanied by a decrease in the metabolism of the individual, perhaps due to the link
between diluted bodily fluids and hypothyroidism.
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Starch
Starch is a type of carbohydrate which is mostly referred to as complex as it consists of long
chains of sugar molecules. Starchy foods include potatoes, peas, beans, rice, pasta and grains.
Starchy foods have been a source of lust and confusion for the longest time. Although many
starches are concentrated source of calories and carbohydrates, many are great sources of
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vitamins, fiber and other nutrients which make it an essential component of a healthy life. For
instance, potatoes might rate high on the glycemic index compared to other vegetables, but
they are also a great source of potassium. Potassium is essential to maintain a healthy blood
pressure. So as long as you eat potatoes without dipping them in oil or covering them with
sour cream, foods containing starch can be great for you. Sources of starch include legumes
like lentils and beans, potatoes, squash, butternut and grains like rice and flour.
Nutritious sources of starch like brown rice, quinoa, 100 percent whole grain cereals and breads
and air-popped popcorn are great sources of essential antioxidants, vitamins and fiber.
Fibers
Too much has been said, written and debated about the need for fiber in our daily lives.
Dietary fiber is mainly found in whole grains, fruits, legumes and vegetables. It is one of the
most effective elements for preventing and relieving constipation. But its goodness does not
end there, far from it. Unlike other food components like proteins, carbs and fats, the body
does not absorb or break down fiber; it passes relatively intact through the stomach, colon or
small intestine.
A high-fiber diet offers many health benefits and boosts weight loss. High-fiber foods require
more chewing time which gives ample time for the body to register that it is no longer hungry.
Hence, you eat less as your meals tend to feel larger. Fiber also has other health benefits like
promoting healthy bowel movement, lowering cholesterol levels and helping control blood
sugar levels.
There are two types of fiber, soluble and insoluble. Soluble fiber can be dissolved in water and
helps lower blood cholesterol and glucose levels. Peas, beans, oats, apples, barley, citrus fruits
and psyllium contain soluble fiber. Whole-wheat flour, nuts, nuts and vegetables like
cauliflower, potatoes and green beans are all sources of insoluble fiber.
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Unprocessed foods
Processed foods are one of the biggest enemies of the world since, perhaps, Satan itself.
Processed foods contain toxins, chemicals, preservatives, food coloring, artificial sweeteners
and even pesticide residue! Thats a lot of bad to consume in a day. Yet, we consume it each
day, every day. The human body today is laden with these small irritants and substances that
not only lead to weight gain but numerous health risks, many of which are fatal. It is not about
cheesecakes, lemon tarts and ice creams that lead to weight gain and health problems, it is
purchasing these items processed from your local grocers that are the real culprit. As long as
you make these items from natural, unprocessed items, these could be one of the healthiest
food items for your family. So substitute the white flour for whole wheat flour and refined
white sugar for honey, coconut sugar, date sugar, molasses, maple syrup or sucanat instead.
Unprocessed foods include anything that has not been treated with preservatives or
pesticides or has undergone inorganic processes to produce or prepare.
Unprocessed foods include fresh fruits, vegetables, raw milk, nuts and seeds, whole grains and
raw eggs. Any of these items when cooked or prepared otherwise become processed. For
instance, when the eggs are cooked they become processed, skimmed milk is processed
whereas raw milk used in its original form isnt.
Good fats
Unlike general belief, fats are not your enemy, bad fats are. One very flawed research back in
1970 that claimed that fats are bad has left such a lasting impression that to date people
associate weight gain with fats. There are three types of fats, good fats, bad fats and the
questionable fats. So the question lies not in whether or not you consume fats but which fats
you consume? The fact that obesity levels since the research has DOUBLED is enough to state
that fats are not our enemy.
Fat-free meals are not always healthy. A fat-free chocolate bar could be laden with sugar,
carbs and calories for all you know! Monounsaturated fats and polyunsaturated fats are good
fats and are highly assistive in maintaining your overall health and wellbeing.
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Monounsaturated fats include oils like peanut oil, olive oil, sunflower oil, canola oil and sesame
oil; fruits like avocadoes and olives, peanut butter and nuts like pecan, cashews, peanuts and
hazelnuts. Polyunsaturated fats include oils like safflower oil, corn oil and soybean oil, seeds
like sesame seeds, flaxseeds, protein like salmon, trout, sardines and tuna and other items like
tofu and soymilk.
Nutrients That Are Important: Zinc, Choline, Vitamin B12, Vitamin K2,
Copper
Our body requires all the nutrition in moderate amounts. Just because Good Fats are healthy
doesnt mean those are all our body requires. Our body needs all the essential nutrients and
in moderation in order for them to be effective and helpful. These include Zinc, Choline,
Vitamin B12, Vitamin K2 and Copper among others. Great sources of these nutrients include
the following:
Zinc: beef, spinach, sesame seeds, mushrooms, asparagus, cashews, tofu, shrimp, turkey,
pumpkin seeds, parsley, tomatoes.
Choline: Eggs, shrimp, asparagus cod, broccoli, scallops, cauliflower, spinach, chicken, tuna,
turkey, collard beans etc.
Vitamin B12: Yogurt, eggs, turkey, cheese, cows milk, salmon, mushrooms, lamb, sardines,
chicken etc.
Vitamin K2: Kale, turnips, parsley, spinach, cabbage, celery, leeks, asparagus etc.
Copper: Cashews, kale, mustard greens, walnuts, pumpkin seeds, tofu, asparagus, lentils, flax
seeds, olives, almonds etc.
Potassium: Cabbage, carrots, celery, beet greens, cantaloupe, tomatoes, turnip greens, celery
etc.
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Include two vegetable servings in a day if you eat 5-6 meals or one large serving in a
day.
Add fruits to one or two meals a week. You can use them as desserts, breakfast or
snacks.
A fish meal at least once a week.
Include a serving of low fat yogurt, cheese or milk to at least two small meals or one
large meal.
Serving sizes vary depending on how many meals you are eating. For instance, a
standard serving of fruit could include 1 medium banana, pear or apple or 1 cup of diced
fruit. Similarly, for cereals or grains a serve size could include one slice of bread or
cup of cooked noodles, quinoa, whole wheat pasta etc.
How much to eat? Eat slowly. Chew your food very well before swallowing. Eat until
you get the first sign that you are full. The brain takes about 15 minutes to give you that
intense felling that you are no longer hungry and that you have eaten too much. So
stop at the first sign you have that you are no longer hungry.
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heat, your body extends more energy by shivering to heat up or sweating to cool down all
in an effort to maintain its preferred temperature.
But you will be terribly mistaken if you believe that living in parts of the world of extreme
temperatures (extremely hot or extremely hot) will increase your metabolic rate. While
looking at this factor alone definitely suggests that, it turns out that the metabolic rate
increase only lasts in the short-term. Believe it or not, over a period of time, other cells start
adapting to the new-found climate, causing your body to maintain its regular, normal
temperature. This is precisely why a person from Alaska, who lives in a very cold area,
doesnt seem to actually feel the cold as much as a visitor from California experiencing the
same temperature. Same goes the other way round!
Due to the fact that we all desire a slim, fit and good looking body, weve put together a list
of foods that if eaten before a meal, will heat up and speed up your metabolism like never
before!
Do not think this list contains optional foods. They are necessary to your diet and need to
be taken seriously: eat at least two portions of these a day, each time before a meal. For
example. For the sake of your taste buds and for variety, there are quite a few items in this
list to choose from.
Almonds Just a handful of almonds before a meal is full of antioxidants and a rich source
of vitamin E and magnesium. Almonds have been shown to heat up ones metabolism and
increase the metabolic rate.
Ginger Many cultures have used ginger root for its amazing digestive powers. Whether it's
in a smoothie or in an Indian dish, ginger works as a stimulant that energizes the body and
improves digestion.
Avocado Full of fiber and heart-healthy monounsaturated fat, avocados speed up your
metabolic rate like no other!
Cheyenne pepper Just half a teaspoon of cayenne pepper can boost metabolism and
cause the body to burn an extra 10 calories on its own. Not to mention that for those who
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don't regularly eat spicy meals, adding cayenne pepper cuts an average of 60 calories from
their next meal.
Eggs eating an egg or two for breakfast can help dieters feel a lot fuller over 24 hours than
if they eat a bagel with the same amount of calories. In the same study, those who ate eggs
ingested an average of 330 fewer calories over the course of a day than the bagel-eaters.
Umeboshi plums are basically pickled plums and can be fantastic for squashing sugar
cravings. Find them at your local specialty store or Asian grocer.
Vegetable soup A hot, broth-based vegetable soup can fill you up in a hurry and take the
edge off of your hunger with minimal calories. Try having a cup before your next meal or
simply have a big bowl as your main course!
Tofu A rich plant-based protein source, tofu isn't just for vegetarians! Tofu is high in an
isoflavone called genistein, which has been shown to heat metabolism up and increase ones
metabolic rate. For an easy way to introduce tofu in your diet, try adding it to your next
healthy stir-fry.
Green tea Nutritionists say that the catechins in green tea help to inhibit the movement of
glucose into fat cells, which slows the rise of blood sugar and prevents high insulin and
subsequent fat storage. And when your blood sugar is more stable, your metabolism is
hotter and faster!
Cinnamon Cinnamon, like other ground spices such as cloves and ginger, helps lower your
blood sugar levels, which you guessed it helps raise your metabolic rate!
Hot sauces When it comes to hot sauce and hot metabolism, the hotter you can go the
better. So get some Tabasco and sprinkle some heat on your burrito, scrambled eggs, or
even soup! The spiciness keeps you from overeating and increases your metabolic rate!
Fibers With a nutritional mix of soluble fiber and essential fatty acids, flax seeds are the
perfect addition to your yogurt, smoothie, or salad.
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Also, here is a list of belly-flattening drinks, which you should also have before meals, in
addition to the items in the list above.
Cranwater We all know water is a diuretic and great for the entire body, but combined
with cranberry juice, its a fantastic fat and water flushing drink.
Combine 5-6 ounces of water and 8 ounces of 100% cranberry juice. Mix together and drink
throughout the day. Make sure it is 100% cranberry juice with nothing else added. The
cranberry juice contains high levels of organic acids, and when consumed on a regular basis
may help your body actually dissolve fatty deposits.
Grapefruit juice Freshly squeezed grapefruit juice is one of the best things for your body.
Grapefruits contain high amounts of Vitamin C, which helps your body to detoxify naturally.
This drink helps your liver do the job it was meant to do detoxify and metabolize your
body!
Yoghurt smoothies Yoghurt is rich in calcium and is very effective in reducing weight.
Yoghurt has the properties of burning fat easily and it is an ideal ingredient that will help
your body to lower the fat production.
Add about half a cup of yoghurt in your favorite smoothie and blend it in a mixer.
Drink this special yoghurt smoothie once or twice a day to reduce fat deposits in your body.
Coconut water One of the natural and energized drinks that you will come across on this
planet is tender coconut water. It will help in boosting your metabolism and is loaded with
electrolytes. It is normally suggested drink for people suffering from stomach problems and
ulcers.
Drinking one to two glasses of coconut water every day will provide all the necessary energy
boost that you need for an entire day.
It will help in speeding the metabolism and also helps in flushing out all the toxins produced
in your body.
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Skimmed milk Skimmed milk is an excellent drink to have if you are looking to reduce the
weight. Skimmed milk is the milk from which most of the fat content is removed. This will
prevent the addition of calories to your body when you are using skimmed milk. It is
necessary to select skimmed with less than 1 % fat to get maximum weight reduction.
Calcium enriched skimmed milk helps to increase the speed of fat break down in the body.
Calcium resent in the milk keeps the muscles stronger which helps in increasing the
metabolic rate.
Calcium present in milk keeps your bones strong. The proteins, vitamins and calcium present
in skimmed milk helps in weight loss.
Coffee Coffees secret? Caffeine, along with antioxidants from the beans.
Black coffee is also considered to be a very effective drink that will help in reducing weight
effectively. It is an effective drink that will help in boosting the metabolism of your body as it
raises the body temperature easily. It will help in reducing your hunger and to suppress it for
a long time.
Drinking two cups of black coffee every day will help in reducing your excess body weight
after a few weeks.
Diet conclusion
So, what to eat after all?
We know we need to increase the temperature of the interstitial fluid to stimulate de
metabolism to burn out fat. Therefore, you should be careful to your bodys temperature. This
doesnt mean you will have to live in a permanent state of fever! Its just that your body should
be warm. This warmth is not maintained only by exercise! Most of the exercise help us only
temporary. A proper active lifestyle is even better than exercising. This means you should not
avoid vacuum cleaning, dishwashing or taking your dog out. Lying on the couch and doing
nothing wont help you raise your bodys temperature.
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In terms of diet, you should concentrate mainly on the foods that help you raise your bodys
temperature, not on vegetables and fruits. Vegetables and fruits actually lower your bodys
temperate.
Next, see some recipes that will help you lose around 35 lbs in the next 30 days. Try to have
your breakfast around 8-9 am, your first snack at 10-11 am, your lunch at 12:30-1:30 pm, your
second snack at 4-4:30 pm and your dinner at 6-6:30 pm. Why these hours? You will stimulate
your metabolism your entire day.
Breakfast
Snack 1
Lunch
Snack 2
Dinner
8-9 am
10-11 am
12:30-1:30 pm
4-4:30
6-6:30
Days
One cup of
Salmon Breakfast
Croquettes
Ice cream
Fish with
Pecan Nuts
salted nuts
mix (pecan,
cashew,
Lime Grilled
Shrimp
almonds etc)
Breakfast Sandwich
1 Banana
Fish with
One cup
Olives and
dried figs
Pine Nuts
and dates
Jalapeno
Steak
One cup of
salted nuts
3
Brown Casserole
Ice cream
Grilled Pork
mix (pecan,
cashew,
Beef and
Cabbage
almonds etc)
1 Banana
Orange
One cup
Marinated
dried figs
Pork
and dates
Marinated
Tuna Steak
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One cup of
Ice cream
Oven-Fried
Chicken
salted nuts
mix (pecan,
Devil Eggs
cashew,
almonds etc)
Smoked Salmon
Scramble
One cup
1 Banana
Crab Omelet
dried figs
and dates
Steak with
Chimichurri
Sauce and
Rice
One cup of
Ice cream
Tandoori
Chichen
salted nuts
mix (pecan,
cashew,
Cedar Plank
Salmon
almonds etc)
You will find all these recipes at the end of the book. You can add one slice of whole grain
bread for each lunch and dinner serving.
For the first week, use them as given. Starting with the second week, the 8th day, for another
3 weeks you can pick your own choice of breakfast, lunch and dinner from this list. The
alternative banana / ice cream snack and the dried fruits / slated nuts should not be changed.
After four weeks, you can remain on the diet if you want or you can chose you on food options.
So, lets say you are on the 29th day after starting this diet. What do you want to eat?
Something new, maybe, since too much fish is not exactly what you like.
Here is the list of the foods that increase the temperature of the body and stimulate the
metabolism and foods that are to be avoided:
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Eat
Avoid
Cheese
Cold milk
Meat
Poppy seeds
Fish
Fennel seeds
Ginger
Sesame
Cayenne Pepper
Vegetables
Starch vegetables
Melon
Spices, salts
Watermelon
The Thyroid
You are probably asking yourself why so much fish in the diet.
Well, it has to do with the thyroid. The thyroid is a gland, the largest one of the endocrine
glands, found in the neck. It controls how quickly the body uses energy, makes proteins and
controls how sensitive the body is to other hormones. It also influences growth and
development and the bodys temperature. When your thyroid is not working properly, you
will be fatigued, you will gain weight, and you will experience several symptoms, such as achy
muscles, moodiness, puffy face, brittle hair and nails, constipation, dry skin, increased
sensitivity to cold.
So, why so much fish in your diet? Because fish contains Omega-3 fats, the essential fats that
may help your cells become sensitive to thyroid hormone. Also, fish and eggs are rich in antioxidants and B vitamins that can help you manufacture thyroid hormone and play an
important role in healthy thyroid function.
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Hydration
Your body loses water when you sweat, go to the bathroom and even when you breathe. It
is highly essential to keep your body well hydrated through the day and the night.
Recommendations for water intake vary, particularly based on the climatic conditions and
your physical activities. For instance, an athlete would have greater water intake
requirements than someone who sits at a desk all day. A reasonable goal is to drink at least 8
8-ounce glasses of water each day. STOP! This is what you hear most of the time you visit
your doctor, you hear it from nutrition experts, you even hear it on the TV. And this is wrong!
Very wrong! You should drink exactly how much you feel your body needs. Most of the
doctors and nutritionists will recommend you to drink as much water as possible, as well as
eating as many fruits and vegetables as possible. Water, veggies and fruits are actually pure
water, meaning your body will be overdosed with oxygen that affects your metabolism. Your
metabolism cant break down the nutrients in your body properly, which means it cant make
up for all of that lost energy. As a result, you wake up in the morning feeling more tired.
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Water is the greatest beverage to keep yourself hydrated. Other strong hydrators include
herbal teas and fruit and vegetable juices. The water in fruit and vegetable juices contain
water that is just bound to a substance, hence are healthy. The leaves from plants like balm,
verbena and mint also provide a flavorful aroma to the water that can become a great
substitute for those who dont really enjoy water much. These herbal teas would not benefit
if you add sweeteners or come with sweetened infusions.
Drinks like milk, coffee, cocoa, tea, soft drinks and alcoholic beverages are weak hydrators.
Alcoholic beverages can in fact lead to dehydration as they remove water from the tissues it
contacts and dries them out.
As a conclusion remember this drink as much water as you feel necessary. Check your urine,
to be yellow, not too dark and mostly not clear. If your urine is clear, this means your bodys
temperature is decreasing.
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5| Exercise?
Now dont go running for cover.
We know the word is jinxed. We understand why exercising is a boon for many people.
Therefore, we wont be telling you to spend an hour at a time exercising your body. We also
wont be telling you some cool and grueling exercise routines to burn fat.
We want you to avoid working out.
You dont need to take cover because were crazy.
Exercise seems to be a boon to people and inspires innovative ways of creating excuses not
to put your body through the effort. Its more psychological in nature than anything else. The
phrase working out and the associated image exercise machines and dumbbells drains the fun
and adventure out of the activity.
So, all that we will be sharing with you in this chapter is a simple aspect of the human bodys
natural fat burning process: it works when you keep all your muscles mobile and active.
Add some fun. Do things that you enjoy. Happily burn calories by doing invigorating activities
like making snow angels, washing the car, playing Frisbee, playing with the dog, riding a bike,
hiking and more!
This brings us to another factor: your bodys natural fat burning process comes into regular
drive only if you adopt a proper habits for life.
This brings us to a simple mantra: incorporate exercise into your routine life and jump start
your natural fat burners.
Think About It
Think about it, if your body is capable of burning fat naturally (which has been the basic
premise of this book all along), why hasnt it done so till now?
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The primary reason (apart from heredity) why your body is not completely burning excess fat
is that it has come to acknowledge a predictable pattern of eating and activity. Its called your
lifestyle, and the only way of jump starting your natural fat burning process is by incorporating
certain aerobic and strength enhancing exercise routines in your daily life.
The focus is on incorporating exercises. This means converting some of your routine activities
into exercises and adding additional routines to boost the overall impact of these exercises
on your fat burning process.
3Cs the Password to Unlocking Fat Burners
Commitment, consistency, and care are the three hallmarks of jump-starting your bodys
natural fat burning process, and to keep them running for the rest of your life.
Commitment It may sound cheesy, but YOLO and you have to own your body. You
need to commit yourself to the simple task of exercising for the sake of keeping your
heart pumping blood to all the muscles in the body while slowly absorbing fat and
burning it to provide energy for your exercise.
Care Exercising also demands that you let go of some eating habits that you may
have developed over time and there are good ways of doing that. Once again, we
understand how tough it can be to let go of your favorite meals and how torturous it
can be to exercise and not be rewarded with some yummy treats. Therefore, the
following section aims to give you some tips on incorporating your 3C routine without
having to let go of your treats.
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How to Exercise?
Dont exercise more than 30 minutes per week! Why is that? Because you are actually harming
yourself with all those daily sessions of strength, of cardio. Lets be honest, if you have a 9 to
5 job, considering the commuting time, its almost impossible to find an hour or thirty minutes
for exercises. And, thank God, you dont have that time!
Daily exercise for good health and weight loss is a myth. Exercise actually places a tremendous
amount of stress of your metabolism. Running and lifting weights stimulates the metabolism
to keep up with you. And that is not the kind of improvement that you want. You dont want
your metabolism to be constantly in the overdrive mode.
Exercise could be good for you because it stimulates the blood flow and helps the cells
oxygenate. More so, exercise is good for your nervous system. If you exercise every day, the
minute you stop, you will see the differences. Your physical condition can be lost real fast. If
you are an exerciser who takes a break, expect to be tired, groggy, grouchy, achy, irritable
and maybe feeling sick.
Although, some exercises increase the metabolism. Some exercise dont influence it at all,
while others, the most common exercises today, slow down the metabolism. And that is
exactly what you dont want to happen. Its like going to the gym to get a fit shape, to become
thinner and more attractive and, in the end, when you finally get the results that you wanted
and stop your physical routine, you start to gain weight and dont understand why your body
works against you!
But, be patient, there is a solution!
The best exercise that you can get that helps you lose weight doesnt require more than a few
minutes twice a week, but its effects last for 7 days, guaranteed! Hormones become more
powerful facing the calorie intake than the calories burned through exercise.
You dont need to go to the gym! Older people may react different to effort than those
younger. Thats why you should be careful to your bodys feedback. If your heart rate is
through the roof and you feel like there is not enough air to breath, stop!
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Some prefer walking on the stairs in their home, some just go out for a sprint. Run, make this
physical effort until you reach your limit, as described above. When you start breathing
normally again, you can try another round. How many rounds should you go? It depends on
your physical condition. One thing to keep in mind, though: never exercise more than 10
minutes. 3-5 minutes is enough if you have reached your limit. If your exercises took longer
than 10 minutes, you will use fat as a fuel source for the activity.
As a smart person that you surely are, you will aim for efficient exercises, not for power
activities. You will try to find a way to use almost 100% glucose to fuel your activities, to unclog
the entire glucose metabolism system, enabling your body to start storing amino acids and
glucose from the food you eat into the muscle, to be converted into energy, heat and
muscular structure.
If sprints are too difficult for you and you prefer going to the gym for some reasons because
you go there with your friends, you can concentrate better in the gym than at work
stationary bikes, bodyweight exercises and Elliptical machines are your best options.
Remember to these exercises in several rounds, never for more than 10 minutes. Each round
ends when you feel exhausted. The next round starts when you can breath normally, on your
nose, with your mouth closed. In the beginning you wont be able to complete more than 1
or 2 rounds. Dont worry about this.
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Step #1: Total body weight x body fat percentage = Weight of Body Fat
Step #2: Total body weight - weight of body fat = Lean Body Mass
So, how do you calculate body fat percentage? This can be measured using several methods.
The most practical methods, which you can use at home to monitor your progress include:
A Body Fat Scale this is normally considered as the gold standard for measuring
body fat percentage (BFP). It is not a practical means of regularly measuring your BFP
since the apparatus is large and available at hospitals and university labs.
Bioelectrical Impedance Analysis (BIA) the weighing device shows the fat
percentage of your body by calculating the resistance of your body. This is done by
sending a very small electrical pulse through your body.
Skin-fold Measurement though not as simple as standing on a BIA or body fat scale,
it is by far the most cost effective and accurate measure of your fat percentage. Skinfold measuring uses a pair of calipers to measure the fat just beneath your skin. You
simply pinch a fold of skin between your index finger and thumb, and use the caliper
to measure the thickness of the fold. The measurement is repeated at different
locations to increase the accuracy of the measurement. In case of digital calipers, the
fat percentage is automatically calculated and displayed, while for manual calipers, the
formula is included in the instructions manual.
For example, if your total body weight is 220 pounds, and your body fat percentage is 27%,
then:
220 x .27 = 59.4 lb of body fat
220 59.4 = 160.6 lb of Lean Body Mass
This will help you keep track of the progress you have made with your weight loss routine.
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Acute Stress
Chronic Stress
Oxidative Stress
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Acute Stress
It is the most common form of stress. It comes while managing past demands and pressures,
as well as demands and pressures of the near future. Short doses of acute stress can boost
performance levels, but too much is exhaustive. Common symptoms include emotional
distress, muscle fatigue (neck, shoulders, and ligaments), and problems with the gastrointestinal system. The later includes problem with stomach, bowel and guts leading to acid
stomach, heartburn, constipation, irritable bowel syndrome, etc.
intervention.
Chronic Stress
This form of stress is taxing on the body, mind, and life of people as it wrecks havoc through
long-term attrition. It occurs due to larger socio-economic and personal circumstances. It can
lead to frequent muscle fatigue, increased heart rate, stomachache, and more. It can
dramatically affect ones resolve to commit to changing their lifestyle.
Oxidative Stress
During normal metabolism, our body produces many unstable and harmful molecules. The
most common form these molecules take is known as free radicals. These molecules are highly
reactive and can easily damage your cells, and as a result, create more free radicals. This can
easily become an endless chain reaction causing exponential damage, but the body is
equipped with certain antioxidants that control these free radical and the damage they can
cause.
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The damage caused by these free radicals is known as oxidative damage. When free radicals
overwhelm your antioxidant defenses, the bodys reaction to overcome them leads to a state
of oxidative stress.
Our body uses two main types of antioxidants to neutralize these free radicals. These
antioxidants are categorized as endogenous (produced inside your body) and exogenous
(consumed from diet and other sources) antioxidants.
Theres still some question as to whether or not oxidative stress accelerates aging. However,
most data indicate that excessive and chronic oxidative stress may cause cellular damage and
contribute to atherosclerosis, heart disease, cancer, dementia, and many other diseases.
The effect of stress over the organism and how stress makes you gain weight
Chronic stress can lead to weight gain in the body. This because of the special hormone
cortisol and its crucial role in maintaining the blood sugar in the body, and as a result, provide
the needed energy in the body.
Cortisol is secreted by the adrenal glands in a diurnal variation throughout the day. This means
that the levels of cortisol in the blood stream at any given time varies throughout the day.
These diurnal variations are natural and are dependent on your predictable lifestyle habits.
Normally, cortisol levels are highest in the early morning and lowest around midnight.
Cortisol stimulates fat and carbohydrate metabolism for fast energy, and stimulates insulin
release and maintenance of blood sugar levels. Furthermore, Cortisol is important for the
maintenance of blood pressure and for maintaining a proper pattern for delivering energy for
the body.
So how does stress affect the levels of cortisol and related hormones and increase your
weight?
According to American Institute of Stress can have the following impact on a human body
(among others):
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Impact on the Endocrine System: The onslaught of stress causes the hypothalamus to
activate the autonomic nervous system and the pituitary gland to active the
production of stress hormones such as epinephrine and cortisol. These hormones
empower the body to react to the stress conditions and maintain the proper working
of vital body functions. These hormones are secreted by the adrenal glands. As a result,
of release of epinephrine and cortisol, the liver produces more sugar in the body.
The release of glucose by the liver causes a sudden boost in the energy levels, and hence allow
the person to choose between fight and flight. The downside of this increase in glucose
levels is that the body stores the blood sugar that is not burned as fat. Chronic stress can easily
lead to weight gain.
Impact on the Gastrointestinal System: Stress affects how your esophagus, stomach,
and intestines react to food. A common reaction to stress is that your brain becomes
more alert to sensations in your stomach and responds with increasing your appetite.
Its called emotional eating, and though the primary reason is to overcome the
apparent excessive depletion of energy, the end result is that the body packs in
more weight.
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your thyroid gland (the source of growth and metabolic hormones) functions. Stress can
cause your body to develop leptin resistance. As a result, the brain cannot know when it has
to order the thyroid gland to release the right amount of certain hormones to metabolize the
excess fat reserves for normal activities.
Common sources of stress that develop leptin resistance include sleep apnea, infection, injury,
arthritis, cancer, asthma, allergies and all kinds including food allergies, nutrient deficiency,
surgery and stored trauma from surgery or other traumatic events. Stress can also come from
anxiety, money worries, abusive relationships, passing of loved ones, unappreciated work.
Some stress is natural, normal and unavoidable. The problem is chronic stress. Chronic stress
can be induced by food deprivation the reason why chronic stress can often trigger a chain
reaction that activates the famine programs in our bodies.
Increased appetite, emotional eating, binge eating, incessant cravings, compulsion for caloriedense fat and sugar bombs, reduced desire for physical activity, poor muscle mass and
strength, and propensity to store fat all tend to accompany a reduced metabolism/low body
temperature, and you bet that chronic stressors can catapult many into such a state. Odds are
some weight you may have gained at some point was due to one of many varieties of traumas.
The last thing you would want to do is then starve yourself (the mother of all stressors) to get
the weight off. That is simply the wrong approach when hoping to address the root problem.
The Results
Recent studies have shown that chronic stress can increase absolute cortisol levels as well as
disrupt the natural cortisol rhythm.
It is this broken cortisol rhythm that wreaks havoc on your body and leads to weight gain.
Among other effects, it causes the following:
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Raises levels of triglycerides and fatty acids in your blood while increasing the rate at
which you store fat
It helps you clear away the information overload that builds up every day and
contributes to your stress.
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It increases your self-awareness and hence helps you focus on the present first
If you were to think of your brain as composed of several muscles, then meditation is like an
exercise in strengthening and developing the muscle group that helps restrain and organize
your emotions. As with any exercise, regular practice increases the endurance and strength
of the targeted muscle group. Regular meditation enhances your brains capacity to manage
your stress and hence make the right decisions.
Guided meditation uses visualizations and imagery to guide thoughts away from
the current situation to ones that you find relaxing.
Tai chi it is a combination of postures and slow movements coupled with deep
breathing. The focus on your movement is used to focus your thoughts on yourself and
to channel your emotions.
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Since each type has its extended techniques, we advise you to choose the one that best suits
your personality and perform it regularly.
About half report feeling un-refreshed or not rested when they wake up (61 vs. 45
percent for women and men respectively).
Nearly half the participants in the study reported having trouble falling asleep ( 57
percent women vs. 38 percent men).
Setting a regular bedtime. Program your circadian rhythms by fixing a bedtime and
then doing everything to go to bed at the same time every night. A good rule of thumb
is to fix the time when you normally feel tired, as this helps avoid tossing and turning
in bed. Try not to break this routine on weekends when it may be tempting to stay up
late. Once again DONT jump-start the routine. Help your body adjust to a proper time
with 15 minutes earlier or later each day.
Wake up at the same time every day. Once the circadian rhythms are set, you should
not need an alarm to wake you up every morning. If you need an alarm clock to wake
up on time, it clearly signals that you may need to set an earlier bedtime. As with your
bedtime, maintain your wake-time even on weekends.
Make up for lost sleep with daytime naps. You should opt for daytime naps to make
up for lost sleep instead of sleeping after your normal wake up time. This avoids
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Dont sleep right after dinner. Fight after-dinner drowsiness. Get off the couch and do
something mildly stimulating to avoid falling asleep wash the dishes, go for a short
walk, call a friend, iron the clothes, etc. If you give in to the drowsiness, you may wake
up later in the night and have trouble getting back to sleep.
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Meditation relaxes your nerves and helps you achieve a composed mental state. Once you are
at peace with your soul, you can move mountains. But in order to make this work, you need
to learn how to meditate properly. The key here is to find the thing that composes your mind,
and amazingly enough, it doesnt always have to be meditation of some sort. Simply find an
activity that clears your head and composes you for a while. Once you do that, stick to it and
consider repeating this activity every other day. It will help you seek clarity within you.
5. Organizing Your Thoughts
Most often, the things that seem so impossible only need to be organized precisely. Once you
evaluate them and deal with them in an organized manner, they can be overcome quite easily.
The same goes for your thoughts. Despite the fact that they may seem so impossible to deal
with because they might be scattered all over your mind, it doesnt mean you cannot take a
moment and organize them. Organization is an effective method of sorting out your mind.
Once you look at each and every emotion inside your mind individually, youll know what to
do with it for sure. Doing so will help you achieve balance and harmony.
6. Listening to Yourself
Have you ever sat down and listened to the voice inside of you? What you probably regard as
the voice inside your head is actually your best advisor. Once you get in tune with it, you
can understand how your inner self truly feels about certain aspects of your life. Sitting down
and hearing what this voice has to say wouldnt really mean youre mad; in fact, it would help
you understand yourself and see life more clearly.
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ourselves in the same charm. But then we take a look at the person inside us and refuse to
love ourselves the same way.
It is integral that you change this mindset. If you are a person that admires compliments, why
dont you simply stop longing and yearning for them to come from everyone else, and start
giving them to yourself? What do want to hear the most from everyone else? Go up to the
mirror, look at yourself in the eyes and tell it to yourself.
While youre at it, here are 12 other things that you need to tell yourself while looking into the
mirror. Try them, they are guaranteed to work!
I love you and accept who you are
You are beautiful
I see love in your eyes
I wholeheartedly support you
I trust you
I appreciate you
I am very proud of who you are
You deserve a great life
Life loves you
Your life may not be perfect but it is YOURS so own it
You are capable of creating miracles every day
..Did I forget to mention that youre beautiful?
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Still, there are so many emotional responses that occur in such a prompt manner that it
becomes impossible to differentiate between feeling them and doing them. For most, it may
seem that the ultimate answer is to seize your emotional existence and stop responding to
your life emotionally. However, this is hardly ever a realistic approach.
Paul Ekman is a well-known researcher who has studied the subject of emotions in great
detail. He suggests that it is nearly impossible for us to bypass emotional responses. This is
mostly due to the way our brains are set to function.
In light of Ekmans studies, perhaps the most suitable counteractive approach is to identify
any negative feelings in prompt fashion and seize them before they exploit the rest of your
mind. The key here is to stop responding to your feelings with even more feelings. If you cant
draw the line on this then its very likely that youll end up doing something that you deeply
regret.
There are numerous ways to which you can go about overcoming the negativity inside your
mind. You will see a variety of these methods in this chapter.
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need to be honest with yourself and thats the only way youll be able to address the issue
that is creating all these negative feelings inside of you.
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Taking Responsibility
Sometimes when were down, it feels convenient to stay there as you cant help yourself and
find a reason to get back up.
It might seem impossible, but this is the most suitable time to reflect. You should know that
your choices directly influence the way you feel about yourself. If you choose to stay down
and lurk in your negativity, you are only prolonging your sadness.
You need to counter this mood by doing something proactive so you can feel better.
Once you know youre the only person stopping yourself from feeling positive, you will have
enough motivation to act. This is exactly how feelings are. You cant simply let life pass by and
wait for your mood to get better. You must act and change this mood on your own.
Uplift Yourself
Your negative emotions need to be diffused.
How can you do that? By generating positive emotions.
If only it were that easy.
Of course it is! What did you learn from the above mentioned? You have full control over the
way you feel. Have you figured out what makes you feel good about yourself yet? If you
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havent then please do, for it will substantially help you out in overcoming a variety of
emotional obstacles. Its just a matter of approach.
A Battle of Wills
Youve done everything I told you to do but it just doesnt seem to work. Maybe your mind is
too stubborn to pull itself out of this impossible predicament? Whatever the reason, its now
simply down to a battle of wills.
Its you versus your greatest enemy, i.e. you. On one side is the part of you that wishes to let
go of these negative emotions, and on the other stands the part of you that wants quite the
opposite.
Know what youre up against, and repeat: I know I feel bad and I accept this feeling. But I
also know that this feeling will not last forever. It can change the moment I want it to and I
want that moment to be right now!
Telling yourself that your misery does come with an expiration date will make you realize that
you arent destined to be this way no matter how real that may seem right now. Just keep in
mind that only you have to power to motivate yourself to let go of your negative feelings!
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8| Salty Stories
When it comes to losing weight, salt can be both a blessing as well as a curse. Made of sodium
(simply in its granulated form), salt is capable of retaining water. You need to stay safe when
it comes to the levels of sodium inside your body. The American Heart Association suggests
that the suitable daily sodium intake for all healthy individuals should be 1,500 mg. But think
about the Japanese people! How many Japanese people have you seen to be overweight?
According to recent studies, there is a range of sodium intake that likely confers the best
health outcomes for most people and it rests between 4,000 to 5,500 mg per day. An average
American consumes about 3,700 mg of sodium daily, while an average Japanese 4,650 mg.
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low-salt rice diet as termed by Walter Kempner began attracting considerable attention.
The diuretics were introduced for treating heart failure, high blood pressure, obesity, and
several types of water retention such as pregnancy. Due to the fact that these diuretics
functioned by enabling sodium to excrete through the urine, the patients were advised to
decrease their salt intakes in order for the diuretics to function more effectively.
A majority of veterinarians along with some physicians knew that salt restriction, specifically
if used along with salt-losing dieresis would be quite harmful for the body during certain
conditions such as pregnancy. But the practice was still used widely and resultantly millions
of babies were damaged.
This brief look at the history of salt may help you realize how effectively salt is capable of
effecting the body temperature. To put it simply, salt stimulates metabolism, enhances the
production of carbon dioxide, protects the body against inflammation, and keeps away any
stress reactions of maladaptive kind.
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K. How to keep your thyroid healthy. Dont stress too much. If you have started the
recommended diet, you are already eating the right stuff, getting the necessary
nutrients for your thyroid.
L. How much liquids to drink. The 8 glasses per day recommendation is just a myth.
M. See if you are doing the right things in increasing you bodys temperature. Check your
urine concentration at home.
N. Exercise is not the key an active life style is. There are some short exercises, which
take less than 30 minutes per week, which can help you increase your bodys inner
temperature for a longer time.
O. Find your way to control stress. It is up to you to get avoid stressful situation. We come
with options, but you chose your way.
P. Happy people are warmer than depressed people are. You should be happy and joyful.
You must be happy, since this helps you lose weight. Make peace with yourself, the
people surrounding you and enjoy life.
Q. Salt can be a very good option in achieving your weight loss plan. Salt is tasty. But is it
good for you? Different from you might think, from the common knowledge, salt is
good, is better than many other minerals, since it can stimulate the metabolism quite
effectively.
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Conclusion
Obesity is a problem that has turned into an epidemic in the wake of all the weight-loss
programs that have been introduced in the market. Isnt it strange that the more programs
for losing weight are produced, the greater the problem of obesity becomes? It is not so
difficult to put the pieces together, but the greater revenues and profits that the weight-loss
industry generates makes it more and more difficult for them to accept that weight-loss is not
really THAT difficult.
All it requires is some knowledge and a little effort and you can not only achieve your ideal
weight and maintain it for years to come but also lead a happier, healthier and longer life too?
This book has been written with the objective to burst the bubble of all the confusing
terminologies, baffling dietary programs and dangerous methods that these weight-loss
programs employ that can greatly damage your organs and your quality of life. The truth is,
you are the sole owner of your body and thus, you should be the one determining what it can
and cannot eat. If you love multi-layered chocolate cakes, then you should be able to eat a
slice without pushing yourself into depression and guilt. The knowledge provided in this ebook makes sure that you dont restrict yourself from having the time of your life, it just
provides you guidance on how to use the right ingredients to do so!
So mark this day, as it is the beginning of a life filled with flavors, colors, positivity and naturally
earned beauty. All the best and happy eating!
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Mix the salmon, eggs, mashed potatoes, onion and garlic in a large bowl. Season
with salt and pepper. Stir in the flour to hold the mixture together.
Form the mixture into golf-ball-size balls. Refrigerate 1 hour or overnight.
Heat about 1 inch of peanut oil in a large straight -sided skillet until a deep -fry
thermometer registers 325 degrees. Fry the croquettes, in batches, until crisp and
golden on one side, 3 to 4 minutes, adjusting the heat as necessary. Turn and cook
until golden on the other side, 1 to 2 more minutes.
Drain on paper towels.
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In a small saucepot over medium heat add the oil, rosemary, thyme sprigs, garlic, and a pinch
of salt. Heat until the garlic begins to brown and thyme is crisp. Strain the oil and remove the
thyme to a paper towel-lined plate. Discard the rosemary and garlic, but reserve the oil.
Brush one side of each piece of bread with the oil and place them oiled-side up on a wire rack
fitted inside a baking sheet with sides. On another wire rack place the strips of speck ham and
brush the top of each with maple syrup. Bake in the oven until both the toast and ham are
golden and crisp, about 10 minutes.
Meanwhile make the eggs. In a nonstick saute pan over medium-high heat, add a few
tablespoons of the reserved olive oil. Crack each egg over the pan and allow to fry until most
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of the whites are cooked, about 4 minutes. Sprinkle with salt and a grind or two of pepper,
then lower the heat and cover until the top of the eggs are cooked, but the yolks are not,
about 2 minutes more.
To assemble the sandwiches: Spread a tablespoon of grape jelly on the oiled side of each piece
of bread. Top with a few strips of folded over ham, an egg and a few sprigs of the reserved
fried thyme. Garnish with the shredded Parmesan cheese.
Spray a deep 13 by 9-inch casserole dish with vegetable oil cooking spray. Melt the butter in
a large frying pan. Add the onion and saute over medium-low heat until soft, about 5
minutes. Add the hash browns and break apart. Saute until soft, about 5 minutes. In a
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second frying pan, saute the sausage, breaking apart large clumps. When the sausage is
cooked through, remove it from pan. In a large mixing bowl, combine the milk, eggs, salt,
pepper, nutmeg and mustard, briskly to blend.
To assemble, spread the onions and hash browns evenly at the bottom of the greased dish.
Place the bread cubes evenly on top of hash browns. With a slotted spoon distribute
sausage as the third layer. Pour the milk and egg mixture over these layers. Add Parmesan as
the next layer, while then adding the Cheddar.
Save a few tablespoons of Cheddar for the last 10 minutes of baking, where you can add a
fresh topping of melted Cheddar.
Bake the casserole, uncovered for 45 to 50 minutes, until puffed and golden brown.
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Preheat oven to 325. Coat four 4-oz. ramekins with cooking spray; break an egg into each
dish. Spoon 1 tablespoon milk over each egg. Combine cheese, parsley, salt and pepper;
sprinkle over tops.
Bake, uncovered, 12-15 minutes or until whites are completely set and yolks begin to thicken
but are not firm.
Meanwhile, in a small skillet, cook bacon over medium heat until crisp. Remove to paper
towels
to
Yield:
4 servings.
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Add the eggs and cream to a bowl and beat until you dont see any clumps of egg white
remaining.
Heat a non-stick pan over medium low heat and add the butter. You know the pan is ready
when the butter starts to sizzle.
Add the eggs, and let them cook undisturbed until you see the eggs go from translucent to
opaque. This means the bottom layer has cooked.
Gently scrape up the curd that has formed at the bottom of the pan and let the remaining
liquid settle all around the pan. Let the bottom layer of egg set again and then stir.
Add the salmon and herbs and gently stir the mixture together. Transfer the eggs to a plate a
little more wet than youd like them as they will continue to cook from the residual heat. If
the eggs are just right in the pan, theyll be overcooked by the time you eat them. I like to take
them out when the surface of the curds are still glossy, but there isn't enough raw egg to run
down the pan when you tip it sideways.
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Brown beef; drain and add mushrooms, 1 1/2 cups cheddar and onion. Remove from heat and
set aside. Combine biscuits and water to form a soft dough.
Add remaining cheese, mixing in well. Pat into a greased 13X9" baking dish, spreading halfway
up sides. Spread meat mixture over dough and sprinkle with broccoli. Combine remaining
ingredients and pour over top.
Bake at 350 until a knife inserted in center tests clean, about 35 minutes.
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Finely chop the toasted pecans until theyre in tiny pieces. You can also use a food processor
for this step, but I like the irregular sizes and different textures you get with a knife. Either
way: just make sure your pecans are very well chopped! Combine the chopped pecans with
the breadcrumbs, salt, pepper, and garlic powder on a plate or in a shallow bowl, and mix
everything together.
Dump the flour on a separate plate or in another shallow bowl. Combine the buttermilk and
the hot sauce in a shallow bowl. I actually like to use a pie tin for this purpose, because its
shallow but wide enough to fit the fish or whatever else Im dunking. Whisk the buttermilk
and hot sauce together. If youre sensitive to spicy foods, you can reduce or eliminate the hot
sauce and the fish will still be great. So after your preparations, your setup should look
something like this: one plate with the pecan and breadcrumb mixture, one with plain flour,
and a shallow bowl or pie tin with the buttermilk/hot sauce mix. Lets start dippin! First,
dredge both sides of a fish fillet in the flour so that its covered with a thin coating of flour.
Next, dip it in the buttermilk so that both sides are covered. If you havent done much
battering and frying before, heres a quick tip: to keep things neat, its easiest to have one
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dry hand and one wet hand. So one hand is in charge of dipping the fish in the flour and
the breadcrumbs, and the other hand is in charge of putting it in the buttermilk. This prevents
both hands from getting crusted with layers and layers of flour/breadcrumbs/buttermilk
mixture, which can be frustrating and messy. Finally, press both sides of the fish in
the pecan and breadcrumb mixture. Heat a large saucepan over medium heat, and add a goodsized knob of butter or glug of olive oil.
Cook the fish for about 3 minutes, until the bottom is golden brown with a nice crust. If your
pan is large enough you can do all four at once, but if notdont crowd them. They cook fast
enough that its not a huge deal to cook them in batches. Flip the fish and cook for another 3
minutes, until the bottom is golden.
Preheat an oven to 350F. Spread the pine nuts on a baking sheet and toast in the oven until
they take on color and are fragrant, 5 to 8 minutes. Remove from the oven and set aside.
Increase the oven temperature to 400F. Season the fish fillets with salt and pepper.
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Place in a baking dish in which they fit in a single layer. In a small bowl, stir together 3 Tbs. of
the olive oil and the wine. Pour over the fish fillets. Top with half of the garlic and half of the
basil, and then distribute the olives around the fillets. Cover with aluminum foil. Bake until the
fish is opaque throughout when pierced with a knife, 10 to 15 minutes. The timing will depend
upon the thickness of the fillets. Using a slotted spatula, transfer the fillets to warmed
individual plates. Pour the pan juices, olives and reserved pine nuts into a small saut pan and
set over medium heat. Swirl in the remaining 1 Tbs. olive oil and the remaining garlic and basil.
When warm and fragrant, spoon over the fish. Serve immediately.
Serves 4.
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salt
ground black pepper
Make the orange marinade by whisking together the orange juice, soy sauce, rosemary, and
garlic. Pour over pork tenderloin and marinate for at least one hour, preferably overnight.
Preheat oven to 400 degrees F (205 degrees C). Drain pork, reserving the marinade, and place
on a baking sheet. Season with salt and pepper to taste. Roast for about 20 minutes until
internal temperature has reached 145 degrees F (63 degrees C).
Meanwhile, strain the reserved marinade and bring it to a simmer in a small saucepan. Serve
this as a sauce for the meat.
Add one medium baked potato per serving.
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2 tablespoons water
2 1/2 pounds boneless skinless chicken breasts, pounded to 1/4 -inch thickness
Preheat oven to 400 degrees F. Line a baking sheet with heavy-duty aluminum foil. Place a
cooling rack over pan and spray rack with nonstick cooking spray. In a shallow dish, combine
bread crumbs, cheese, 2 tablespoons olive oil, thyme, salt and pepper, to taste. In a separate
shallow dish, combine mustard, water, salt and pepper, to taste, and remaining olive oil.
Coat each chicken breast with mustard mixture; dredge each in bread crumb mixture. Place
on prepared rack in pan. Bake for 25 to 30 minutes, or until chicken is golden brown. Serve
immediately.
eggs, beaten
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Heat olive oil in a skillet over medium heat. Fry the potato in the hot oil until fork-tender, 5 to
7 minutes. Transfer the potatoes to a plate lined with paper towels and set aside. Return the
skillet to medium heat. Cook the onion and garlic in the remaining oil until tender, about 5
minutes. Add the crab to the skillet and season with salt and pepper; stir. Cover the skillet and
cook for 2 minutes. Stir the tomatoes into the mixture and cook another 2 minutes. Add the
raisins, peas, and red bell pepper to the mixture; stir and cook another 2 minutes.
Pour the eggs over the mixture. Cook until he eggs set, 2 to 3 minutes. Flip the omelet and
cook 1 minute more. Transfer to a serving plate and serve hot.
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Combine first 8 ingredients in a heavy-duty zip-top plastic bag. Add chicken to bag; seal.
Marinate in refrigerator 2 hours, turning occasionally.
Place a small roasting pan in oven. Preheat broiler to high. Remove chicken from bag; discard
marinade. Sprinkle both sides of chicken evenly with salt. Place chicken on preheated pan
coated with cooking spray. Broil in lower third of oven for 15 minutes or until done, turning
after 7 minutes.
Mix together the Cajun seasoning, lime juice, and vegetable oil in a plastic bag. Add the
shrimp, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the
refrigerator for 20 minutes.
Preheat an outdoor grill for medium heat, and lightly oil the grate. Remove the shrimp from
the marinade, and shake off excess. Discard the remaining marinade.
Cook the shrimp on the preheated grill until they are bright pink on the outside and the meat
is no longer transparent in the center, about 2 minutes per side. Serve with a tomatoes on the
side.
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Combine jalapenos, garlic, pepper, salt, lime juice and oregano in a blender. Blend until
smooth.
Place steak in a shallow pan or large plastic bag. Pour jalapeno marinade over the steak, and
turn to coat. Cover pan or seal bag; marinate in the refrigerator 8 hours or overnight.
Preheat an outdoor grill for high heat, and lightly oil the grill grate.
Drain and discard marinade. Grill steak 5 minutes per side, or to desired doneness.
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salt
ground pepper
1 pound lean ground beef
Combine cabbage, tomatoes with juice, onion, Italian seasoning, salt, and black pepper in a
large pot over low heat. Bring cabbage mixture to a simmer and crumble ground beef into the
pot. Cover and cook until cabbage is tender and ground beef is cooked through, about 45
minutes. Stir occasionally.
Do not cook and then drain your meat; most of the taste will leave. I use 90/10 ground beef
for this recipe.
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In a large non-reactive dish, mix together the orange juice, soy sauce, olive oil, lemon juice,
parsley, garlic, oregano, and pepper. Place the tuna steaks in the marinade and turn to coat.
Cover, and refrigerate for at least 30 minutes.
Preheat grill for high heat.
Lightly oil grill grate. Cook the tuna steaks for 5 to 6 minutes, then turn and baste with the
marinade. Cook for an additional 5 minutes, or to desired doneness. Discard any remaining
marinade.
Add one backed potato per serving.
Place the eggs in a pot and cover with tap water. The level of the water should be about 1
inch above the eggs. Bring the pot to a boil and cover! Boil for 15 minutes, no more. Uncover
and run the eggs under cold water if using right away or refrigerate until ready to use.
Peel the eggs and cut in half lengthwise. Remove the yolks from the whites. Mash the yolks
with a fork. Add the mayonnaise, truffle oil, cayenne and truffle peelings. Whip until very light
and fluffy. *If you want a little more truffle flavor add a little more truffle oil. Proceed with
caution, it is very easy to over truffle. Spoon or pipe the yolk mixture into the whites. Sprinkle
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with chopped chives. If piping, fill the pastry bag with the egg mixture then cut the tip of the
bag off to form a hole about 1/4-inch in diameter.
Let steak stand 30 minutes at room temperature. Sprinkle steak with 1/2 teaspoon pepper
and salt.
Preheat grill to high heat.
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Place garlic in food processor; process until minced. Add parsley, cilantro, and mint; process
until coarsely chopped. Add oil, next 3 ingredients (through capers), and remaining 1/2
teaspoon pepper; process until finely chopped. Boil one cup of rice for 15 minutes.
Place steak on grill rack coated with cooking spray. Grill 2 minutes; turn steak over. Grill 2 to
3 minutes or until desired degree of doneness. Let stand 5 minutes. Cut steak across grain
into thin slices. Serve with sauce and white rice.
Soak cedar plank in salted water for 2 hours, then drain. Remove skin from salmon fillet.
Remove any remaining bones. Rinse the salmon under cold running water and pat dry with
paper towels. Generously season the salmon with salt and pepper on both sides. Lay the
salmon (on what was skin-side down) on the cedar plank and carefully spread the mustard
over the top and sides. Place the brown sugar in a bowl and crumble between your fingers,
then sprinkle over the mustard. Set grill for indirect grilling and heat to medium-high. Place
the cedar plank in the center of the hot grate, away from the heat. Cover the grill and cook
until cooked through, around 20 to 30 minutes. The internal temperature should read 135
degrees F. Transfer the salmon and plank to a platter and serve right off the plank. A direct
method to grill the salmon may be used. Soak the cedar plank well. Spread the mustard and
brown sugar on the salmon, but do not place the fish on the plank. Set up the grill for direct
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grilling on medium-high. When ready to cook, place the plank on the hot grate and leave it
until there is a smell of smoke, about 3 to 4 minutes.
Turn the plank over and place the fish on top. Cover the grill and cook until the fish is cooked
through, reaching an internal temperature of 135 degrees F. Check the plank occasionally.
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The Weight Destroyer Program marks a new era of weight loss diets.
We will introduce to you a less conventional method of losing weight, yet
more effective than many of the well-known diets. We will teach you to lose
weight by increasing your body core temperature.
Each chapter has a recap that will help you remember what to do, how to do
in order to achieve your goal. You will be given an exact diet and a schedule
of the things that you should do, as well as access to some tests you can
take at home to evaluate your current state and evolution.
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2014
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