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INTERMITTENT FASTING – ACHIEVE AND MAINTAIN SINGLE DIGIT BODY FAT FOR THE REST OF YOUR LIFE

Ryan Reynolds – Lean & Ripped Hollywood Body – For Max Health and Sex Appeal

In order for a diet to work in the long run it must be simple and effective. Unfortunately most diets fail because they are too complicated, too strict and too psychologically demanding. However this new approach you’re about to learn is something very simple and very effective, in fact it’s an approach anyone could sustain for the rest of his or her life with ease.

Before we get into talking about intermittent fasting, let’s clear a few things up.

WHY MOST DIETS FAIL
Statistically, it was shown that about !" of diets fail in the long run. Here are the # top reasons$
 Psychologically challenging  Too strict% limiting favourite foods and alcohol & setting

ourselves for failure
 Too complicated ' counting calories etc.(  Not very effective ' results come very slowly, if at all  Not sustainable ' a combination of all of these is the reason

why most people don’t last more than ) days on a diet.

6 Small Meals Per Day Ne er Satis!y and "eep #s H$n%ry All &he &ime

The problem with high frequency meal diets *oday it’s one of the most popular diet approaches, eat !%+ small meals throughout the day to ,sustain’ metabolism and ,prevent’ muscle breakdown. Both of those claims are complete nonsense, as no research has shown that minimi-ing meal .uantity but increasing fre.uency leads to increased fat loss. /nd also intermittent fasting has no effect on metabolism and muscle breakdown which will be proven later in this article. 0hy high%fre.uency small meal diet approach is set for failure$
 Not convenient ' constantly cooking meals and thinking where

your ne1t meal will come from
 Constant hunger ' bird portion meals never satisfy your

hunger. Instinctively I prefer to eat a big meal that satisfies my appetite.
 Your life revolves around it ' people get an1ious when

missing a meal, and cut corners in social life to avoid cheating. 20hich is ridiculous and totally unnecessary3
 Constant cravings ' focusing on eating ,healthy’ every 4%5

hours is very hard and creates cravings for our favourite foods.
 Obsessive ' Basically this type of nutrition becomes

obsessiveness, which is not healthy for the mind and social life.
 Reduced health and lifespan ' this will be discussed in details

in the second part of the article. But keeping your digestive system constantly at work prevents your body from activating crucial re6uvenation processes that are activated only during fasted state. Conclusion: the high fre.uency, low .uantity diet is not efficient and not sustainable in the long run. The best diet is the one you can sustain for the rest of your life 7ven full time bodybuilders and athletes will eventually at some point in their lives will not be able to sustain it, unlike intermittent fasting which you can 2and should3 do even when 899 years old.

6ust 8+%: eating model. Lean & Sli%htly Ripped – Streamlined' Aestheti( and #ni ersally Appealin% . young looking. /n approach that will get you lean. no calorie counting. you eat your main meal in the evening.Intermittent fasting is not some diet you start and finish. healthy. and long living( The intermittent fasting diet is:  imple ' no special rules. It’s a life%long lifestyle approach to nutrition and health. 0hich sums up nicely over #%84 weeks 2depending on your current weight3  Promotes health " longevity ' will be discussed at second part of this article  ustainable ' all of these factors make this diet sustainable and easy to follow as long as you need.  !ffective ' you will see a weight loss of 8!9%#99 grams per day.  Convenient ' no need to think about food all day.

BENEFITS OF HAVING A LEAN PHYSIQUE AND SINGLE DIGIT BODY FAT:  e# appeal $ lean people with low body fat are universally se1 appealing  Confidence% feel comfortable with your shirt tucked in with no belly or man boobs sticking out.  !asy to maintain % once you get there. HOW INTERMITTENT FASTING WORKS Intermittent fasting is simple. but very effective strategy. . %ast for )* hours+ then eat for . Unlike fat people that can train for a year and still see no real results 2I’ve been there myself3  (ealth " longevity ' statistically.  %unctional ' lean people can engage and perform well in almost any kind of sport 2including rock climbing.pumped. so it’s very simple. *his diet is basically focused about skipping . >ptimally. lean people live longer and suffer less from disease.uality of life even in your senior ages. hours: hours of your fast are sleep. for specific reasons that will be outlined further.  'et ripped easily ' adding ripped muscle definition on top of a lean body is very easy and a matter of 84 weeks of proper strength training. with I< 2intermittent fasting3 you can en6oy .R!/0</S* 2we don’t want to break 2the3 fast because it has do-ens of fat loss and health benefits that are necessary to achieve the lean = ripped body3.fat people can’t do3  i# pac& abs % the only way to have abs is to have single digit body fat. you are recommended to eat 4 light meals during the day and 8 big meal in the evening. life is simple and you get to en6oy your favourite foods often. surfing and other stuff bulked.

starvation mode’ that slows down your metabolism. as there it’s main source of energy. 0henever it’s inhibited. Hollywood celebrities pay thousands of dollars on the black market to get a hold of it.Basically intermittent fasting will help you to achieve and maintain a single digit body fat for the rest of your life.  3ncreased stubborn fat loss ' during the 84%8+th hour of your fast. our body starts using fat as its main source of energy. Studies have shown that you can increase your growth hormone by +99" 6ust by intermittent fasting(  3nhibited insulin ' insulin is a fat storing hormone. <at loss Aifestyle Health = longevity 1) $ %at 2oss . 2. . Buring the fast your insulin will be very low and your body will almost e1clusively use fat as its source of energy. with ease. Studies have shown starvation modes kicks in only after 5 days of fasting. Unlike the common belief that fasting will put you into . 3.  3ncreased growth hormone ' H?H 2human growth hormone3 boosts fat burn and muscle tone. the blood%flow to the hard to get to areas is increased and your body starts utili-ing those areas.enefits  Raised metabolism ' studies have shown that short%term intermittent fasting 28+%8: hours3 actually raises your metabolism and you burn more fat. ?et ready to change your life@ BENEFITS OF INTERMITTENT FASTING Intermittent fasting benefits us in many aspects$ 1.

 5ore free time ' you won’t even understand how much more productive you will become. you will be focused.enefits  3ncreased !nergy ' fasting during the day provides great increased energy.  No more hungers ' unlike ! small meals per day that make you hungry all the time.*his combination of # factors creates ma1imal fat burning effect no other diet will provide. with intermittent fasting you never get hungry.  3ncreased productivity ' instead of preparing meals and thinking about food. you will be able to get much more things done during your day without worrying about food at all. by not having to focus on eating every 4%5 hours. you focus on getting things done with focus and clear mind. )ntermittent Fastin% Maximi*es St$++orn Fat B$rn 14 $ 2ifestyle . energetic and have clear mind all day long. .

ue and single digit body fat$ 84$99. longevity and anti%aging benefits of intermittent fasting will be detailed at the end of the article.apple 2light meal C43 8 $99 ' #! Finute 0orkout 2Strength *raining.enefits Intermittent fasting increases lifespan maintains young biological age and preserve young skin appearance. I now eat enough calories to maintain my weight. 16 $ (ealth .  ustainable % this is the biggest benefit. *he health. but still stick to the intermittent fasting model.0alking3 ' Gotate daily 49$99 ' Feat. Convenient ' instead of !%+ meals per day. during my fat loss 6ourney this is the only diet I was able to effortlessly sustain all the way to single digit body fat.85$99 ' 8+ to 8) Hour <ast 2Bepends on your lunch time or appetite3 Gepeat until reach goal.85$99 ' >melette with veggies 2light meal C83 8)$99 ' Dottage cheese E berries. EXAMPLE OF HOW AN INTERMITTENT FASTING DAY LOOKS LIKE Here is the e1act intermittent fasting meal plan I used to achieve lean physi. . and 8 big meal in the evening where you can rela1 and satisfy your appetite to the fullest without counting any calories.<ish E Darbs E Heggies 2Fain Feal >f *he Bay3 49$99 ' 84$99. you eat 4 light meals during day.

eating two light protein based meals during the day. /%% 0melette with 1e%%ies /s you can see the day consists of skipping breakfast. . it can be your lunch and then you eat to light protein meals. and then en6oying a huge satisfying meal in the evening in a rela1ed atmosphere.– . working out almost fasted.. Kust make sure you eat those 5 meals in your :%hour window. but optimally your big meal should be saved for evening time to preserve fat loss after your fast and achieve optimal function during the day 2will be e1plained later3. Is big meal at evening a mustI Jo you can alter your big meal timing. Lou can time them however you want.Li%ht Protein Meal .

no strict rules. Dentral nervous system integration Insulin Fanagement Smart Darb Donsumption Mrotein >riented Biet ystem 3ntegration 0ey 1) $ Central Nervous Biologically. no cardio. Jow. humans are nocturnal eaters. energetic. 4.In controlled studies. MSJS makes you rela1ed and . no calorie counting. Buring the night you’re under the control of the Mara%sympathetic nervous system 2MSJS3. 2o$r !at loss is -334 mana%ed +y this diet5 Jo fat burning supplements. 2. Darbs on training days. healthy%fats on rest days  7or&out days: carb dominant day. which is also known as Nrest%and%digestO mode. olives. THE 4 KEYS TO SUCCESSFUL INTERMITTENT FASTING 0e’ll try to cover # important points that make this diet work$ 1. no steroids. almonds3. moderate protein.  Rest day$ protein dominant day. focused and active% but the SJS is inhibited by large meals. Buring the day you’re under the control of the sympathetic nervous system 2SJS3. which keeps. moderate fat 2avocados. you alert. late eating patterns are superior for fat loss and body composition. and why this diet is planned this way. low fat. low carb. let’s get behind the scenes and see how this really works. 3. *hat’s how our autonomic nervous is built.

7at your big meal whenever you want in your :%hour window. <asting inhibits insulin.family 2so I eat light protein meal at evening3. and whenever insulin is raised it prevents our body from using fat as its source of energy. which allows us to sustain a smooth fat%burning process. However. but for reasons outlined above. 0$r An(estors H$nted D$rin% &he Day' And Ate Bi% At Ni%ht 0ey 14$ 3nsulin 5anagement Insulin is a fat storage hormone. this is allows me for optimal functioning during the day$ productivity. it’s recommended to eat 4 light protein meals during day to stay energetic. /nd be able to en6oy a nice satisfying meal in the evening that allows me to rest and digest. and should we avoid carbs completelyI *he answer is H7AA J>@ . is insulin our enemy. our diet is focused around keeping insulin low. focused = productive 285$99 and 8)$99 are the times I have my light meals3. and light protein meals hardly trigger it. >n !" of the days. night is your best time for your main meal.promotes digestion ' Hence. Some days I might go out to lunch with friends. *herefore you guessed right. I eat my big meal at the evening. energy and focus.

dark chocolate3 ' consume in moderation of course. you want to consume carbs at evening. low carb.Darbs are fantastic and insulin is your friend.uantities so your body utili-es it properly for energy and brain function.uantities. nuts.night and post% workout. stressed. and it happily welcomes carbs 2unlike during day time that gives you energy crashes3. *here are many diet approaches today that all revolve around carbs$ no carb. *here’s no need to get angry and blame carbs. be smart about carbs. Donclusion$ Lou can eat carbs guilt%free and avoid gaining an ounce of fat. Time your carbs: we aim to eat our carbs post%workout 2strength training3. Lou can call it the smart%carb diet approach. 0ey 16 $ mart Carb Consumption " of people consume carbs in the wrong time and in the wrong . Darbs are necessary and serve as fuel for your brain and body. >n non%training days. slow carb( Darb depletion & miserable. Lou 6ust need the right timing and the right . >ur digestive system is designed to be activated at night. . we can only blame ourselves for not using them properly. Instead. non%stop cravings and poor brain function. replace carbs with healthy fats 2avocado. which is the C8 reason for obesity today. Fore optimally.

org. The quality: 7at healthy. So you eat 899 grams of carbs with your big evening.). Geplenish depleted muscle glycogen ' your carbs don’t get stored as fat but utili-ed e1clusively as energy for the body The quantity$ 899 grams of carbs recommended per day for fat loss. Healthy Fats 6ill Help 2o$ Lose Fat – )mproper 7ar+ 7ons$mption )s &he Reason 6hy / eryone )s Fat . black beans.press..6ournal.the% aps. Instead of pasta.Post87or&out Carbs: 1.www. post% workout meal.9#. comple1. Lou can get a list of healthy carbs on our foods to eat page.white bread. non%processed carbs like Brown rice. yams. Improved protein synthesis % carbs actually help the protein to build a better muscle 2http$.htm3 2.

0ey 19 $ Protein Oriented :iet So why do we eat 4 light protein based meals during the dayI  Preserve 5uscle /fter your 8+%hour fast you want to prevent muscles from entering breakdown state. productive and energetic throughout the day.  5aintain Proper %unctioning Aight protein meal doesn’t inhibit your sympathetic nervous system ' so you stay alert. Donsume light protein sources such as eggs. cottage and whey protein. you continue burning fat throughout the day until your dinner 2main meal of the day3. 5 egg omelette or 4!9g of cottage cheese can get you satiated for hours all the way to 8 $99% 49$99 MF easily 2where you eat your main big meal of the day3.  ustain %at 2oss Aight protein meals will increase glucagon 2fat burning hormone3 and inhibit insulin 2fat storing hormone3.  Control (unger Mroteins are very effective hunger managers. /dapting to a habitual high%protein diet is one of the most important changes you can do for long%term body fat control. So after your 8+%hour fast where you’ve burnt fat. . focused.

So all the nonsense of eating every 4%5 hours. Intermittent short%term fasting only promotes muscle preservation through the release of H?H 2human growth hormone3.TWO COMMON FASTING MYTHS 5yth 1): %asting will cause you to lose muscle ' Fuscle catabolism only occurs on prolonged fasting of 4#E hours. so you won’t lose muscle were made up by supplement corporations that offer you shakes and bars as a replacement for your meals.Meal Per Day o! :'333 7alories . *hey know no normal person can cook !%+ meals per day. Ser%e N$+ret – 8nd Pla(e Mr 0lympia – Ate 9$st .

which we don’t do on our intermittent fasting lifestyle. and was second to him. studies have shown that short%term fasting of 8+ hours increases your metabolism. /dditionally intermittent fasting maintains young biological age 2will be discussed further3. and so no loss of muscle or metabolism occurs. metabolism is reduced after 4#%)4 hours of fasting.S ' and intermittent fasting will not cause you to lose any muscle considering that consume enough protein. Intermittent fasting is not prolonged fasting.Serge was competing with /rnold at his best days. 5yth 14: %asting will reduce your metabolism $ Les. In fact. you fast for 8+ hours ma1 2: of which you sleep3. Boes it look like Serge was losing muscle because of his intermittent fasting approachI *his is clear proof that the + meals per day is complete B. only supercharged fat loss. .

and happily continue another week of fun = easy intermittent fasting lifestyle. this puts on lots of fat on you and you will destroy a whole week of progress with such approach.oy Responsi+ly <Don=t 0 erdo )t> Aet’s be honest. Gestore glycogen in muscles 2any depletion that might be caused during the week is now brought to balance3 3. a cheat meal is necessary for several reasons$ 1. /void cheat days where you eat like madman all day long. it’s impossible to prevent ourselves from eating our favourite foods in the long run. Gestore metabolism 2the re%feed. boosts your metabolism back to peak levels3 2. /nd every week during our diet we imagine the huge cheat meal we’re going to have. 7heat Meals – /n. . therefore we allow it to ourselves every week.CHEAT MEALS /fter a week of productive intermittent fasting. ?et psychologically satisfied.

cheat’ calories and there will be no setbacks. I love the fitness. Dhew your .*ry to avoid drinking your calories in form of sweet drinks. . healthy social life and avoiding it is completely unnecessary. I had always%bad results with them and they destroyed 4%5 days of progress.weight%loss industry that turns small things into big controversy. Aet’s discuss two myths regarding /lcohol. 5yth 1): /lcohol 2owers Your Testosterone I love scientific claims. you will see that + beers. will reduce your testosterone by +" 2for 4# hours ma13( Dan you live with thatI I can. If you refer to the study about testosterone reduced by alcohol. THE TRUTH ABOUT ALCOHOL Mreventing alcohol & setting yourself for failure /lcohol is part of a normal. Meople use them without stating the e1act numbers behind those studies.

.

ue and still en6oy drinking when going out. and not consumed with burgers and fries. you can maintain lean and ripped physi. *he problem starts when you have bad diet all week. >ther than that.beer belly’. moderate. social drinking is fine.munchies’ feeling from alcohol and you add fries and other fattening foods. then you get . . this is where people fall in the trap of .So(ial Drin?in% )n Moderation 6ill Not A!!e(t Fat Loss 5yth 14: /lcohol 5a&es You %at 0hen consumed in moderation.

milk3 . and maintain proper brain and body function. /void at all cost. it’s recommended that for fat loss you eat ma1imum 899 grams of carbs. 5ista&e 14: Over8carbing Some of you might be big carb eaters.nder eating <asting has interesting effects. I’ve done all possible variations and mistakes. 71amples$  Syrups. /nd for single%digit body fat maintenance about 8!9 grams of carbs. Peep it light during the day. 5ista&e 16: Consuming <innocent= diet &illers *hese are usually small foods that seem innocent but in fact are packed with calories and sugars. Lou should eat carbs in moderation. black coffee 2no sugar.mint. and eat a heavy meal in the evening as supper. green tea. Brink water with lime. which resulted in eating a whole cake at night because of huge hunger surge. sometimes after a 8+%hour fast. and this can slow your diet very much as carbs are packed in calories.3 COMMON INTERMITTENT FASTING MISTAKES 5ista&e 1): . don’t skip your meals. we won’t feel hungry at all. So please don’t go super cra-y on your big evening meal. I’ve tried to eliminate carbs on my big meal on days of not trainingQ again I had the emotional surges of eating and couldn’t last more than a few days. 6ust enough to recharge energy for ne1t day. but nevertheless. I’ve tried skipping the last meal because I wasn’t very hungry and thought I can speed my fat loss process.

then you can en6oy every day3  *ahini ' seems innocent. because it’s packed with sugars. Hery bad for health. but is packed with sugars 2I would avoid it until goal is reached. I recommend avoiding soy whether you’re on a diet or not. please watch ingredients before adding anything to your basic meals. 7he(? N$trition 1al$e 0n Foods to A oid =)nno(ent= Diet "illers . contains lots of soy and sugars. but contains ! times more calories than in brown rice 2I prefer to eat the carbs3  Petchup ' delicious. I suggest consuming it only in your big evening meal 2optimally post% workout3  Sauces ' like *eriyaki. Honey ' delicious with tea or cottage. 2Soy is high in oestrogens and causes man boobs3 *here are many more silent diet killers.

 3magine your cheat meal ' *hink of the ama-ing. cheat meal you’re going to have in a few days. Boing cardio. *hey are very effective in satiating hunger. If you stick to your diet. however it is not necessary.after the big evening meal. 6ust take #!%minute walk before. big. INTERMITTENT FASTING AND CARDIO Dardio can burn more calories.TIPS FOR GETTING THROUGH THE 16HOUR FAST  'et yourself busy ' Lour day is now free of thinking about food. Mlan out e1actly what you’re going to eat and where you’re going to get it from and how you’re going to prepare it. *his has always helped me to get e1cited and motivated to keep going without cheating during the week. Bon’t eat half a cottageQ eat a full 4!9g cottage cup. it will be more than enough for your fat loss. especially HII* 6ust drains your central nervous system and eventually will interfere with your diet and training. .  :on=t s&ip your light protein meals ' and make sure you’re getting enough protein in your light meals. rewarding. *he Gipped Hollywood Body system is focused on intermittent fasting E strength training 25 workouts per week3. >n days you’re not training.  :rin& blac& coffee or green tea ' Both are great appetite suppressants 2I drink black coffee at :$99 and 8+$99 every day3 Sugar = milk free of course@  Put things into perspective ' Meople have fasted for #9 days and still felt great 2you can see videos on Lou*ube3 Jormally you shouldn’t feel any hunger if you get enough protein on your light protein meals. take advantage of it and get as productive as possible.

you can do all the cardio you want. Your fat loss can be )>>? managed by your intermittent fasting diet+ and is a streamlined process all the way down to *? body fat- 0ne Sprintin% Session Per 6ee? )s More &han /no$%h For Maintainin% 7ardio as($lar Health . >nce you achieve your goal. try to make sure it doesn’t interfere with your diet.If for some reason you insist on cardio for conditioning reason for e1ample.

Geally lean and strong people have e1cellent muscle composition that is much better than people that eat non%stop and look bulky.INTERMITTENT FASTING AND ANTIAGING Aongevity is J>* 6ust about increasing lifespan. tumours. /nd with intermittent fasting it is possible.uitin en-ymes and the nitrogen by%products are then recycled back into new cells and tissues. *his process will not only keep you young. you want to reduce the percentage of the dying cells in the tissues. skin and bone composition. and over%used fibres to build new tissues. Lour body will recycle sick cells. In order to reach the best muscle. Lou provide yourself with long%lasting anti%aging benefits. . 0hen your body is forced to break its tissues. it always prefers to sacrifice first its damaged proteins and old or sick cells. *echnically all damaged proteins and old. It is also about keeping yourself biologically young. Intermittent fasting is a great way to do this since it triggers a process called @recyclingA. sick and cancerous cells are tagged by immune cells to be digested by the body’s ubi. By daily triggering this re6uvenation mechanism through intermittent fasting. it will keep you much stronger and leaner.

)ntermittent Fastin% Preser es 2o$n% Biolo%i(al M$s(le A%e – Ser%e N$+ret at @3 2ears 0! A%eA It’s your choice. It’s 6ust too effective. and many of my website members will stick to the intermittent fasting lifestyle for the rest of their lives. .uit on. beneficial and convenient to . I know that I.

INTERMITTENT FASTING – MEAL PLAN *his meal plan is based around the intermittent fasting diet protocol 28+ hour fast.! lbs.4 lbs. Here’s e1actly what I ate every day to lose 55 pounds of fat 28! kg3. healthy%fats and antio1idants. to 4.!kg%8kg fat loss per week Jo reason to add cardio. or less away from goal & 8. MY MEAL PLAN:  85$99 ' Aight protein meal C8$ 5 egg >melette E *omato E 8)$99 ' Aight protein meal C4$ Dottage Dheese 24!9gm cup3 E 49$99 ' Big meal$ Beef.8 lbs. away from goal & 4.!kg to 4kg of fat loss per week 5kg%8!kg away from goal ' 8kg of fat loss per week 8kg%5kg away from goal ' 9. EXPECTED WEIGHT LOSS    59 lbs. or workout more than 5 times per week. Kust in the right .Dhicken E Darbs E Broccoli E Gandom 48$99%85$99 ' </S* Half%>nion E Half%/vocado  /pple E 89 /lmonds  Heggies  Black coffee in the morning. . it is a smooth process all the way to single digit body fat and lean body. of fat loss per week + lbs. *his is a fat%melting meal plan that is well balanced and contains$ Mrotein. : hour feed3 and focused on achieving lean body proportions. Fetric    8!kgE away from goal ' 8. fat loss per week. of fat loss per week + lbs. Darbs ' rotate between any carbs you like. >nce you setup your diet. E away from goal & 4 lbs. I learned it the hard way by doing cardio ! times per week with no results. carbs. %59 lbs. ' #.uantities and the right timing. Lour fat loss is 899" managed by diet.5 lbs.

THE TRUTH ABOUT CARBS Mommy' )=m A!raidB &hey=re Coin% &o "ill MeB .

*here are carbs in vegetables. you need to eat trees to meet your daily carb re.avoid them. optimal body and brain function. *his is of course nonsense. now it’s time to set the record straight and reveal the real truth about carbs. so lets get started( TWO FACTS ABOUT CARBS: 1. ?rain based carbs are healthy and fantastic to our body. we’re all confused about whether carbs are good or bad. carbs have become the Nbad guys on the blockO. 2. <or superior fat loss. I will try to make this as short as simple to understand as possible.In the last 59 years. rice. we’ve all heard about no%carb. pasta. low%carb diets. ?rain based carbs are the number C8 cause of obesity in the world *hese two facts don’t really add up. so from now on know that I’m referring to carbs as grain based carbs we all love to eat. but super low amounts. but the true reason is that most people abuse themselves with over%carbing. . 0e’ve all had our love%hate relationships with carbs.(3. potatoes etc. muscle development. Fillions of people today are afraid of them and desperately try to lose weight by minimi-ing.carbs’ on this article are referred to grain based carbs 2bread.uirements. and carbs are ama-ing nutrient for your body. Dlarification$ .

S invented by sneaky marketers that want to sell you their shitty products and . It is your fault.idiot’ that brought yourself there 2I know I did3 Fost diet gurus and programs will tell you NIt’s not your faultO or NDarbs are badO ' *his is of course B.IT’S NOT YOUR FAULT Koke( it is your fault. 7ating carbs at the right time. If you’re obese. Lou will en6oy all the benefits of carbs.over%weight. Darbs are not the enemyQ you are your own enemy. without gaining a single ounce of fat.S and they will say anything to sell you their shitty products. NO-CARB. SLOW-CARB…” /ll of this is stupid B.ama-ing new diet secrets’. . and the right .uantity. It’s about SF/G* D/GB consumption. you’re the . /nd carbs are awesome@ &he &r$th “LOW-CARB.

lethargic or even depressed.THE ROLES OF CARBS % Brain fuel *he brain needs a mi1ed fuel of carbs. It’s doesn’t mean you need to avoid protein and fatsQ it’s 6ust to emphasi-e how efficient carbs are for the body.uickly. HOW A CARB-LESS LIFE LOOKS LIKE In one word. *ake any of those away and you will feel an1ious. rela1ed and happy3 % Body fuel Darbs are the cleanest fuel for energy. *he body does it efficiently and . /nd carbs are cheap also. depression and mood swings Dompromised ability to rela1 Aowered metabolism Mossible accelerated aging process . protein and fat to function properly. 0hen there aren’t enough carbs as fuel. 7ffects of chronic carb deprivation$      Moor sleep /n1iety. *hus the ability to destroy weeks of progress in a matter of days. di--y. % Stress blocker Darbs block cortisol 2the stress hormone3. miserable. o1idi-ed fatty acids. free radicals. *he body breaks carbs into glucose as energy source without any to1ic by products. you will feel deprived and develop sugar cravings( 0hich inevitably lead to compulsive bingeing. Mrotein and fat breakdown & there are to1ic by%products such as$ /mmonia. Darbs provide the ability to produce serotonin 2a neurotransmitter that makes us feel calm. So it’s a win%win for you. nitrates. stress.

*he owner eventually broke down and admitted that he was wrong and can’t live anymore without carbs. 0hoever tells you to avoid carbs or have a low carb diet probably is emotionally miserable. because there are plenty. pasta etc. He added carbs to his diet. Have low energy. / great e1ample is Dut*heDarb. but this is the truth about grain% based carbs 2bread. even though more truth is coming up the surface. *here are many other e1amples of gurus today that have stranded themselves in the corner. /nd shut down the site. we should blame ourselves@ . 7veryone makes mistakes.com ' a ma6or anti%carb. abandoned anti%carb mentality. Les. improved body = mind. this might be shocking to you. no shame in that( SMART CARB CONSUMPTION 0ith proper timing. 0e won’t name names here. they all breakQ they all understand they can’t keep with a no carb diet.carpophore community. 7ventually. and they get my respect. poor brain functioning and bad sleep. and .(3 0e shouldn’t blame the carbs. and are integral part of fat loss and muscle building.uantity ' you will not gain an ounce of fat from consuming carbs. and now they can’t change their position. rice. *hey have to hide and eat their carbs under the table. 0e know they tried to make a positive effect on the world. Inability to focus due to non%calm mind GURUS EATING CARBS IN THE DARK Fany anti%carb gurus and websites have risen and fallen over the years. *hey have books on /ma-on that are against carbs. but they were 6ust wrong and should admit it. ?rains are ama-ing source of energy for our brain and body. and they only bring harm to themselves and their followers.

heart%healthy fiber.WHEN TO CONSUME CARBS   Most workout 7vening If you can schedule your workout during evening time.(3 ' ?rass fed if possible 7ggs Dottage Dheese <ish 0hey Mrotein % I personally prefer to chew my protein. FOODS TO EAT Mroteins      Feat 2Beef.night time carbs$      Gela1ation Satisfaction Sense of pleasure Improved sleep Superior fat loss Unless you’re an athlete. that’s great because this is the sweet spot. 2<ruit and veggies as carbs during day allowed to everyone3 *ry to time your workout to evening time 2+%)3. Dhicken Breast etc. >n non%training days. antio1idants. but do drink it post%workout 25 times per week3 Darbs      Brown Gice Black beans ' Mrotein. Sweet Motato Lams Motato . you can avoid eating comple1%carbs during the day and focus only on consuming at evening time. consume your carbs at evening time. Darbs Ruantity$   899%4!9gm ' Most 0orkout !9%899gm ' Gest Bays 27vening time3 0hy evening.

Darbs >n Gest Bays   7vening time Aess carbs 2!9%899 grams3 Darbs >n *raining Bays   Most%workout Aots of carbs 2899%4!9 grams3 Hegetables /ll types of vegetables@ I recommend broccoli with your meat%based meals. they are important for fat loss. *he more the better( .      Ruinoa Barley ' Aow ?I. muscle development. liver cleanser. pasta. 7at the ma6ority of your carbs post%workout. high%protein. >ats Fillet 0heat 2bread. pitta3 7tc.( Bon’t be afraid of carbs. proper brain and body functioning. Broccoli is very powerful anti%estrogenic and anti%cancer food.

289 nuts per day ma13  .uantities when losing weight3  >estrogen management is important to be able to eliminate fat from chest area. /lmonds Jut butters ' peanut butter. I only eat$   /pples Berries I swap them every day. you can en6oy a wider variety of fruits as you can eat more calories. <luids    0ater 2possible with lime or mint3 *ea 2no sugar added3 Black coffee 2no sugar or milk added3 . with my cottage cheese. Healthy <ats  /vocados ' estrogen reducing food. almond butter 2consume in low Bark chocolate ' )9" or more Docoa avocado on non%training days ma13  are my top pick. very high in calories. Les. very healthy fats. there are probably more fruits that are allowed but I like to keep it simple and eat one of those every day. >nce you reach weight maintenance phase 2+"%:" body fat3. 2Half Juts ' estrogen reducing food.<ruits ' Should be limited as fruits usually contain lots of sugar that interferes with fat loss.

post% workout ' more carbs. . and most will fail in the long run. 27vening time. 7at carbs in the right .uality carbs.CONCLUSIONS Aow to no carb diets will have tremendous negative effects on your body and mind. and timing. rest days ' less carbs3 /nd you will not gain an ounce of fat and will only en6oy the benefits outlined at the beginning. Darbs are one of the 5 necessary nutrients for our body and brain. Lou should en6oy .uantities. guilt free.