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Easy Document Navigation Introduction – What You Want and How You re Going to GET It Should I Do This Program for 7 Days or 14 Days The 4 Types of Days The 7-Day Rapid Fat Loss Diet Weekly Outline Nutrient Timing and Two Types of Meals o o o o The Cheat Day The Fast Day The Shake Day The Carb Day Acceptable Carbohydrate Choices Acceptable Protein Choices Acceptable Fat Choices FREE Veggies High Intensity Interval Training (HIIT) and Cardiovascular Exercise Guidelines HIIT Workout Option 1 HIIT Workout Option 2 HIIT Workout Option 3 HIIT Workout Option 4 HIIT Workout Option 5 The 7 Day Rapid Fat Loss Diet Supplementation Plan Tracking Progress FAQ – Frequently Asked Questions Appendix A: Calculating Lean Body Mass and Macronutrient Breakdown What You Want and How You re Going to GET It Let s cut to the chase, okay You want to lose fat, and you want to lose it quickly.. Menu Acceptable Carbohydrate Choices Legumes: kidney beans, black beans, black-eyed peas, lima beans, red beans, marrowfat peas, chickpeas, pinto beans, butter beans, navy beans, lentils Fruit: apples, oranges, apricots, peaches, pears, grapes, kiwi, mango, watermelon, honeydew, cantaloupe, rhubarb, plum, pineapple, papaya, grapefruit, grapes, blueberries, strawberries, blackberries, raspberries, cranberries, cherries No-sugar added apple sauce Plain Greek Yogurt, Organic Milk (also a protein source) Other Vegetables: artichoke, beets, pumpkin, rutabaga, squash Sprouted grain bread (Ezekiel bread), rice bread, spelt bread Other Grains: barley, basmati, quinoa, sprouted grain tortilla wraps (Ezekiel wraps) Oatmeal, oat bran Sweet potato, yam Wild rice, brown rice Couscous Pasta – Spelt pasta, rice pasta, or sprouted grain pasta (Ezekiel brand) New potatoes Peas, Parsnips Bananas Ideally, the bulk of carbs in P+C meals should come from legumes and fruits and a small amount of the starchier carbs listed toward the latter part of the list.. Menu Acce
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