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The 3-Week Diet JOEL MARION, CISSN with Nutritionist Josh Bezoni Legal Disclaimer The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of BioTrust Nutrition®, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against BioTrust Nutrition®, LLC, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. Easy Document Navigation Quick Introduction Nutrient Confusion™—Your Key to Accelerating Your Results and Deterring Weight Loss Plateaus Determining Portion Sizes A note on...Counting Calories Meal Frequency A note on…Food Prep The 5 Types of Days The 3 Week Diet Outline The Cheat Day The Fast Day A note on...Water Intake The Shake Day The Low Carb Day A note on...Sleep The Moderate Carb Day A note on...Exercise Acceptable Carbohydrate Sources Acceptable Protein Sources Acceptable Fat Sources Free Veggies Tracking Progress A note on...Goals 3 Week Diet Supplementation Plan Foundational Supplements Highly Recommended Progress-Accelerating Supplements Other Recommended Convenient Nutrition Products FAQs Quick Introduction Alright, here we are—this is the no-fluff, “exactly what to do,” how-to guide for the 3 Week Diet. Within this manual, we will briefly cover the science behind the strategic setup of the 3 Week Diet; however, this will serve primarily as a user’s guide without all the filler. After all, you probably don't want to read a novel...you just want to know what to do. And that's what we're here to show you. With that said, if you do have any additional questions about the science behind the diet’s setup—or any questions whatsoever for that matter— please take a moment to visit our Online Coaching Community. There you will find support from other folks just like yourself, and what’s more, we have expert Nutrition and Exercise coaches who are looking forward to guide and encourage you every step of your body transformation journey. ==> Click here to visit the BioTrust® Community To get started, we need to take a moment to discuss the diet's most fundamental principle: Nutrient Confusion™. Nutrient Confusion™—Your Key to Accelerating Your Results and Deterring Weight Loss Plateaus The foundational principle of the 3 Week Diet, and the entire reason this strategic approach works so well, is something we call Nutrient Confusion™. With Nutrient Confusion™, we confuse the body by giving it varying amounts of macronutrients and calories on a daily basis in an effort to avoid the negative metabolic adaptations of dieting, not to mention the dreaded “starvation mode” when the body shuts down its metabolism and outright refuses to burn fat. You see, when you go on a diet your body isn't aware of—nor does it care about—your fat loss goals and hopes for a slim waistline. The only thing it does know is that, when you start dieting, you “all of the sudden” begin taking in drastically lower amounts of calories than you were previously. And, to your body, that's a big red flag. When this happens, your body essentially initiates a “protective” starvation response—slowing your metabolism and putting the brakes on fat burning. The major hormone responsible for this response is leptin, which is an “anti-starvation” and “energy-sensing” hormone that plays a critical role in energy balance. When calorie and food intake is within an optimum zone, circulating leptin levels remain normal, and the body is primed to burn fat as fuel. When you go on a diet, however, leptin levels quickly drop, letting the brain know that something is “wrong,” and as a result, the body responds with a cascade of energy preservation mechanisms to prevent what it perceives as potential starvation. For instance, some of the adaptations include: Reduced metabolic rate Decreased thyroid hormone output Increased appetite and activity of hunger centers Increased activity of food reward centers Reduced sympathetic nervous system activity Increased parasympathetic nervous system activity Decreased reproductive hormone output Reduced spontaneous physical activity Increased muscular efficiencies (i.e., burning fewer calories per movement) This all adds up to reduced calorie burn and increased hunger and appetite (i.e., drive to eat more) all in an effort to help match energy expenditure with energy intake. A little something that scientists call “homeostasis,” and this is bad news for the dieter, as the reality is quite simple: Our bodies make it very difficult to lose weight through calorie restriction, although creating an energy deficit is necessary in order to lose weight. [Let’s make that perfectly clear: To lose fat, you need to eat fewer calories than you burn.] Enter Nutrient Confusion™. The key here is to create a calorie deficit (so you can burn and lose fat) while at the same time preventing your body from entering “starvation mode.” By altering our daily calorie and macronutrient (e.g., carbohydrate) intake, we can effectively “confuse,” or “trick,” the body. You see, research has shown that it only takes about a week for leptin levels to plummet by as much as 50%, putting you at just HALF of your fat- burning potential. Research also shows that manipulating calorie intake, particularly by adjusting carbohydrate intake, can give leptin levels a nice boost—even preventing it from falling off too rapidly in the first place. As mentioned, the key nutrient here is carbohydrates, as research has shown that a boost in the carbohydrate-regulating hormone insulin also yields a boost in leptin levels. So, by manipulating carbohydrate intake every so often to boost leptin levels and prevent your body from “catching on” that you're dieting, you'll be able to create a sizable calorie deficit (and burn lots of fat) while avoiding starvation mode and keeping your body in fat-burning mode around the clock. It's a nifty trick, and it works very well. Even better, we've put together a very strategic carbohydrate manipulation plan for you over the course of 21 short, but very effective days, and if you're reading this manual, you'll get access to that breakthrough schedule in just a moment. In addition to the carbohydrate manipulation techniques used in the 3 Week Diet, we also use many other cutting-edge, metabolism-boosting, fat- burning techniques—including strategic Cheat Days and Intermittent Fasting—to make the diet even more effective. Without further ado, let's jump into all the info you need to know to execute the fat-burning 3 Week Diet! Determining Portion Sizes As you’ll see throughout the manual, consistency with food quality (i.e., food choices) and quantity (i.e., portion sizes) along with appropriate macronutrient ratios (for your needs, goals, and activity levels) are the most important factors in achieving your body transformation goals. Within the set up of the program, we recommend using portion sizes as a helpful start to determine “how much” food to eat at each meal. Let’s talk about how to determine the appropriate portion size for you and your body for each of the three macronutrients: Protein, carbohydrates, and fat. To do this, you won’t need any measuring cups, food scales, or cumbersome calorie-counting software; all you’ll need is your hand. Here’s how it works: Your palm determines your protein portions Your fist determines your vegetable portions Your cupped hand determines your carb portions Your thumb determines your fat portions Let’s take a look at this in action. For protein-rich foods (pg. 33) like meat, chicken, fish, and eggs, use a palm-sized serving. Note: You’ll be consuming a portion of protein at each feeding. Generally speaking, a palm-sized portion provides about 20 – 30 grams of protein. Men and more active folks may need to consume two palm- sized portions per feeding. For vegetables (pg. 35), like greens, cauliflower, broccoli, carrots, etc., use a fist-sized serving: Note: We recommend consuming 1 – 2 fist-sized servings of vegetables at each feeding. For carbohydrate-dense foods (pg. 32), like fruits, potatoes, beans, rice, and the like, use a cupped hand to determine your portion size: Note: As part of the Nutrient Confusion™ principle, you’ll only be consuming carbohydrate-dense foods on certain days (e.g., Shake and Moderate Carb Days). On those days, more active individuals may need to eat more (e.g., two cupped handfuls) while sedentary folks may need to consume less. For healthy fats (pg. 34), like oils, butter, nuts, and nut butters, use your thumb as a guideline for an appropriate serving size: Note: Some find that using the “tip” (or first knuckle) of the thumb for pure fats (e.g., oils) is a good rule of thumb (no pun intended). For other foods (e.g., nuts, nut butters, cheese), using a full thumb (or two) is a good starting point for most. You’ll be eating fat-dense foods at the majority of your meals. Full lists of recommended foods that fall into these respective categories are provided later on in the manual. Besides being able to take them with you anywhere, the reason why hand- based portion sizes work so well is that they are relative to the size of the individual. Smaller people with smaller hands will eat less food because they require fewer calories. Similarly, larger people with correspondingly bigger hands will eat more food because they require more calories. It’s simple, and it’s a great starting point. But remember, it’s just that, a starting point, and you may need to adjust your intake slightly based on your activity levels (e.g., more active folks need to eat more), hunger, fullness, and progress. A good nutrition plan raises awareness and attention. Eat slowly and mindfully and pay attention to your body’s cues of fullness and hunger. A good nutrition plan also incorporates outcome-based decision making. In other words, take time every so often to ask yourself, “How’s this working for me?” If you’re struggling with your progress, maybe it’s time to honestly assess your portion sizes or cut back on a cupped handful of carbohydrates. A note on…Counting Calories You may be asking yourself, “Where are the numbers?” Or “How many calories, carbohydrates, etc., am I supposed to eat each day?” These are fantastic questions, and if you’re anything like most folks who’ve dieted before, you may have experienced the anxiety and restriction of calorie counting. Before delving into the question a bit further, one question that you might ask yourself (about those previous experiences) is: “How did that work for you?” For most people, the “numbers game” (i.e., counting calories) does not work for producing lasting change and supporting long-term weight management. Simply put, balancing and counting calories is not intuitive; it’s not the way that humans are intended to interact with food. Rather, the way that we intuitively interact with food is to eat when we’re truly hungry and stop when we’re not. Certainly, that’s easier said than done, but when the emphasis is placed consistently on food quality combined with a healthy food environment, intuitive eating becomes habit. With that being said, keeping a food journal, which may include counting calories, can be an incredibly valuable tool, especially in the short-term. In fact, we recommend that you keep a food journal, and it may even be a good idea to keep a photo food journal. Food journals, food tracking applications, and counting calories help create awareness, and raising awareness and attention (to food quality and quantity) is a key aspect of any good nutrition plan. In other words, if you do prefer to count calories, try to use it as an active awareness tool instead of letting it rule or control you. Overall, in our experience with thousands of folks, we’ve found that there are a few different problems with playing the numbers game: - Numbers are fairly meaningless to most people (i.e., people eat FOOD, not calories). - Numbers don’t tell us much about food quality. - Numbers don’t consider food environment and its impact on eating behaviors. - Numbers are often wrong (e.g., calorie estimates can be off by as much as 20%). - Numbers don’t translate into how foods and nutrients act in the body. - Numbers don’t tell us much about an individual’s internal environment (e.g., why or how someone is eating or not eating; why or how someone is making the choices they are). - Numbers create an external “locus of control.” Calorie counting takes away from internal cues (e.g., mindfulness, appetite awareness, satiety) and puts the emphasis on external “rules.” The take-home point is that calorie-counting doesn’t inherently make one fitter, healthier, leaner, more sane, or a better eater. For most people, playing the numbers game doesn’t create the psychological state, motivation, or attention to internal cues (e.g., appetite, satiety) that you want and need for long-term change. At this point, it does bear repetition that, in order to lose weight, one must consume fewer calories than s/he expends each day. In other words, there has to be a calorie/energy deficit, and this is how a food journal (e.g., counting calories) could be used as a tool. For instance, if you’re not making the progress that you seek, then one good place to start to get things moving in the right direction is to eat a little bit less. That said, we don’t necessarily think you need to weigh and track all of your food to make an adjustment like that. Instead of getting wrapped up in the numbers game, eat slowly—it can take the brain about 20 minutes to process signals of fullness—and practice the Confucian teaching “Hari hachi bu” and eat until you’re 80% full—not stuffed. Meal Frequency When it comes to body composition and fat loss, does meal frequency matter? How often should I eat? Sorry if this hits you like a ton of bricks, but the (conditional) answer is that meal frequency doesn't matter. It's conditional because it does hinge on two much more important factors: Food quality and quantity. That is, when calories, portion sizes, and macronutrients are controlled, meal frequency doesn't matter. Better said, if you eat the right types of food (i.e., food choices) in the right amounts (i.e., portion control), meal frequency becomes a matter of personal preference. According to the International Society of Sports Nutrition (ISSN), “The preponderance of the research suggests that increased meal frequency does not play a significant role in decreasing body weight/weight composition.” In other words, increased meal frequency does not appear to be advantageous for fat loss when calories and macronutrients are the same. Don’t smaller, more frequent meals “boost” the metabolism? This is one of the more common questions, and quite frankly, one of the most pervasive nutrition myths. A number of studies have examined the impact of meal frequency—from 1 to 17 meals—on metabolic rate, and they’ve found that there’s essentially no difference between nibbling and gorging. Again, this assumes that food choices and amounts are equal. In its position stand on meal frequency, the ISSN concludes, “Increased meal frequency does not appear to significantly enhance diet induced thermogenesis, total energy expenditure, or resting metabolic rate.” Put simply, increased meal frequency does not “boost” the metabolism. Doesn’t eating more frequently prevent the body from going into the dreaded “starvation” mode? Not so much. While the body does indeed have a host of energy preservation adaptations and mechanisms in place—commonly referred to as “starvation” mode, which we described earlier—these decreases in metabolic rate don’t appear to occur until after about 60 hours (of complete fasting), which is a LOT of missed meals. In fact, some research even suggests an INCREASE in metabolic rate with short-term fasting (e.g., 36 hours). While increased meal frequency does not appear to possess any magical fat loss benefits, it’s not inherently bad either. Thus, this approach may work well for a small portion of the population, including those folks who have special and/or high-energy needs (e.g., athletes). However, it’s not a requirement to eat smaller, more frequent meals; in fact, it’s probably counterproductive and inconvenient for most. Just like smaller, more frequent meals may be suitable for some folks, the 3 Week Diet can be adapted for folks who prefer shorter windows of feeding, frequently referred to as intermittent fasting, which may lead to certain benefits like enhanced insulin sensitivity. In fact, as you’ll see, the 3 Week Diet incorporates a form of intermittent fasting to take advantage of this potent fat-burning trick as well. For the majority of the population, eating 3 – 4 feedings per day is both effective and reasonable (for both short- and long-term application). Generally speaking, eating every 4 – 5 hours works well for most folks. According to Dr. Mike T. Nelson this type of meal spacing may be ideal “since this gives the body time to burn a bit of fat between meals (insulin drops a bit, but for it to get really, really low takes up to 24 hours) and appears to ‘reset’ the mechanisms involved in protein synthesis (stuffing proteins into those muscles).” Again, don’t stress out too much about the exact timing. Rather, focus on consistently making the best food choices (i.e., food quality) in the appropriate amounts (i.e., portion sizes) for you and your goals when you do eat, and take the time to listen to your body to find out what works best. A note on…Food Prep I’m sure you’ve heard it many, many times before, but it’s gold: “If you fail to plan, you plan to fail.” This holds true in a number of ways when it comes to good nutrition habits, and Cornell researcher Dr. Brian Wansink has found that shaping one’s food environment plays a tremendous role in promoting healthy eating behaviors. According to Dr. Wansink, one of the most important factors is making healthy food choices available and convenient. It may sound elementary, but it’s true. How many times have you found yourself going through the drive-thru or choosing pre-packaged garbage because you were rushed and didn’t have time to prepare a healthy meal? Probably more frequently than you’d like to admit. If you’re interested in developing a lifetime of healthy eating behaviors—as well as getting the most out of a short-term plan like the 3 Week Diet—you might consider something that we call the “Food Prep Ritual.” Simply put, the Food Prep Ritual involves preparing healthy foods in advance so that they’re easily available when you want and need them. This might involve: - Menu and meal planning - Grocery shopping - Washing and chopping vegetables - Cooking and preparing protein-rich foods (e.g., chicken, burgers) - Cooking meals in bulk - Preparing ingredients in advance (e.g., a protein shake) - Sorting foods into serving-size containers or bags - Freezing and refrigerating food for later - Considering a food prep service - Looking ahead in your schedule (e.g., traveling, meetings, dinners) For example, many folks find that doing the bulk of their grocery shopping and cooking one day per week (e.g., Sunday) is incredibly effective. Others find that prepping in the evening (for the following day) for 15 – 30 minutes works great. Some folks tend to do their food prep in the morning. Regardless, the overarching goal is proactivity: Plan and prepare for success! Rituals aren’t relegated just to food prep, and just like we can fall prey to bad habits, we can create good, healthy ones through various morning and evening rituals. For instance, if your schedule is such that you need to exercise right after work, pack your workout clothes in the morning so you’re ready to go. In the evening, a relaxing ritual (e.g., meditation, brain dump, turning off electronics, avoiding stimulants, etc.) can lead to a great night’s sleep. The 5 Types of Days Within the setup of The 3 Week Diet plan, you will find 5 different types of days. They are listed below: 1. Cheat Day
2. Fast Day
3. Shake Day
4. Low Carb Day
5. Moderate Carb Day In just a minute we’re going to go over the specifics of each type of day, but first, let's quickly take a look at how you’ll structure each week of the 3 Week Diet. The 3 Week Diet Outline Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Week 1 Fast Day Shake Day Low Carb Moderate Carb Shake Day Low Carb Cheat Day Week 2 Fast Day Shake Day Low Carb Moderate Carb Shake Day Low Carb Cheat Day Week 3 Fast Day Shake Day Low Carb Moderate Carb Shake Day Low Carb Cheat Day How to Incorporate Recommended BioTrust® Supplements: Recommended supplements to be used daily: LeptiBurn®, Metabo379®, BellyTrim XP™, and OmegaKrill 5X™. Recommended supplements to be taken with meals: IC-5™ and Pro- X10™. Recommended supplements to be used on Shake Days: BioTrust® Low Carb. Recommended supplements to be used for convenience: BioTrust® Low Carb, BioTrust® Protein Cookies, and BioTrust® Organic Protein Bars. How to Order and Get 20% OFF EVERYTHING! To thank you for being a loyal BioTrust® customer, we would like to provide you with 20% OFF your next order to help you achieve your body transformation goals. Just use the coupon code 3WEEK20 at checkout! ========
NOTE: For more information on the recommended supplements in the 3 Week Diet program, see the 3 Week Diet Supplementation Plan on Page 36. ======== Not seen in the above 3 Week Diet outline is the day before the first “official” day of the diet…which is actually scheduled as a metabolism- boosting Cheat Day. That's right, Day 0 (i.e., the day before you start the 3 Week Diet) should be a Cheat Day where you eat loosely and allow your fat-burning hormones to rebound to baseline levels. This is extremely and especially important for anyone who has been previously dieting, as you don't want to jump from a state of calorie restriction right into The 3 Week Diet. (On the other hand, if you’ve been “cheating” for several days in a row, feel free to jump right in.) Again, it is critically important that you begin the diet with your body viewing everything as “normal,” and that's why we strongly recommend that the day before you officially begin be a Cheat Day. At that point, you’ll jump right into Week 1, which officially starts with a Fast Day, followed by a Shake Day, a Low Carb Day, a Moderate Carb Day, another Shake Day, and another Low Carb Day before Day 7, which is a nice “break” in the form of another metabolism-boosting Cheat Day. During the plan, you’ll see that there are several different “types” of days with varying intakes of calories and carbohydrates. This is our Nutrient Confusion™ principle at work. As mentioned previously, following a diet that’s too low in calories and carbohydrates for too long typically means that fat loss will plateau. By strategically implementing Nutrient Confusion™, you can “trick” the body by giving it higher calorie and carbohydrate intakes frequently enough so that it won’t ever get close to starvation mode, yet infrequently enough to ensure that fat loss is not hampered. As you’ll see, you’ll have one Moderate Carb Day sandwiched in the middle of the week (with relatively higher calories and carbohydrates) and one Cheat Day at the end of the week to give leptin and metabolism a much- needed boost to ensure your results continue to come on strong week after week. The Cheat Day As mentioned, Day 0 of the diet (the day before you officially begin) is scheduled as a strategic Cheat Day to boost levels of your body's primary fat burning hormone, leptin, and prime the body for optimal fat burning over the course of the next 7 days. While there are no major restrictions on the types or quantities of food you eat each day, there are a few loose “guidelines” to which you should adhere: Eat the foods you crave without feeling guilty. At the same time, we still recommend avoiding foods and substances that are damaging to your health like trans fats and refined sugars (e.g., high fructose corn syrup). Don't get technical and start your Cheat Day at 12 a.m. Start when you normally wake up on your Cheat Day. Don't set the alarm for a very early time. Again, start when you normally wake up on your Cheat Day. Don't stuff yourself; eat until you're satisfied, not to the point of discomfort. Don't skip meals holding out for a single feast; eat throughout the day. Limit alcohol consumption; one beer is fine, but alcohol consumption works against what we are trying to accomplish hormonally with the Cheat Day.
Other than the above loose guidelines, you can eat what you want, and you don't have to count calories. And you’ll be happy to know that over the course of the last 10 years, no matter which way we’ve tested it, the “eat- whatever-you-want” approach works better from a results standpoint than any other more restrictive or controlled approach.
Summary: Eat liberally throughout the day without stuffing yourself. This is a critical part of the science of the program, so do NOT skip it. The Fast Day The purpose of the Fast Day is to create a massive calorie deficit. Pretty simple. However, strategically scheduling the Fast Day on the heels of the leptin-boosting Cheat Day works incredibly well because the body is super- primed to burn fat. There’s quite a bit of research to support periodic fasting (also referred to as intermittent fasting). Periodic fasting can help the body rejuvenate and repair itself through a process called “autophagy,” which is like a form of cellular tidying or “cleansing.” Studies have shown that periodic fasting may promote overall health, resilience (i.e., stress resistance), longevity, insulin sensitivity, cardiovascular health, cognitive function, and perhaps most important to those of you reading, fat loss and appetite control. There are a number of other psychological and physiological benefits to a Fast Day as well, including: After a Cheat Day, some folks—and their GI tracts—actually enjoy the break from eating. There’s some research to suggest that certain “hunger hormones” (e.g., ghrelin) can be “trained.” In other words, your body may be primed to eat certain times of the day as a consequence of your eating habits over time, and periodic fasting may help you “reset” these hunger expectancy hormones—allowing you to control hunger instead of it controlling you. Along those lines, Fast Days give you the opportunity to experience real hunger. Many eat out of habit (e.g., the clock says it's time), out of convenience (e.g., it's there), or as mentioned above, because hunger expectancy hormones tell you to do so. On a Fast Day, you’ll have the opportunity to “sit through” those temporary feelings and let them pass. This is a great reminder that short-term hunger is not an emergency. A Fast Day is also an excellent reminder that eating is a privilege; not everyone has the opportunity to eat every few hours nor does everyone have 24/7 access to food. Speaking of which, a Fast Day can be somewhat of a harsh reminder that food marketing is omnipresent. You may become more aware of the prevalence of food and food advertising. Lastly, a Fast Day is a good reminder that eating is a responsibility. In other words, you are charged with the responsibility of choosing the foods that you put into your body to feel and live the way that you desire. Do you choose high-quality, nutrient-dense foods to support a thriving, optimized life? Or, do you choose cheap, convenient, low- quality foods so that you can “get by?” As a general rule of thumb, we recommend that you opt for only non- calorie containing beverages (e.g., water, coffee, tea) on a Fast Day along with a small whole food meal in the evening. Most people have found that including a small low-carb meal (e.g., 400 – 500 calories) in the evening improves compliance and doesn’t hamper fat loss. Using the portion size guide, this meal will look something like the following: For women: 1 palm of protein 1 – 2 fists of veggies 1 thumb of healthy fats For men: 1 – 2 palms of protein 2 fists of veggies 1 – 2 thumbs of healthy fats Note: Although portion sizes are suggested for vegetables, you are more than welcome to add more to your meal. You’d be hard-pressed to overeat these nutrient-packed, low- energy-dense foods, which means that they contain a relatively low amount of calories for a given unit of food. Some studies suggest that how much you eat daily is regulated by the weight of the food rather than by a certain number of calories. In other words, eating more low-energy-dense foods like veggies allows you to eat more food and leads to greater feelings of fullness and satisfaction—all while consuming fewer calories! While there’s no time frame specified for the fast (from your last meal on a Cheat Day to your whole food meal on a Fast Day), we recommend that folks try to work up to a 20 – 24-hour fast. There’s nothing magical about that time frame, however. In fact, some people opt for a complete fast, not eating until breakfast the following morning. See what works best for you, and know that you can have a whole food dinner if you like. A note on…Water Intake People often ask about the “best” diet or whether a certain food is “good” or “bad,” but rarely do folks ask about the importance of water and adequate hydration. How important is hydration? Let’s put it this way, water makes up nearly 60% of the human body, and fluid losses of just 0.5 – 1.0% of bodyweight can negatively affect cardiovascular function and endurance. Thirst isn’t typically perceived until 2 – 3% of body water is lost, and by that point, physical performance and cognitive function are likely to be compromised. What’s more, researchers from the University of Utah found that a similar level of dehydration (2 – 3%) can depress metabolic rate. In one study, participants were given either four, eight, or twelve 8-ounces glasses of water a day. On the fifth day, the researchers found that the folks drinking only four glasses of water per day were modestly dehydrated and their metabolic rates had decreased significantly. The participants who drank eight or twelve glasses of water were adequately hydrated, had more energy, were able to concentrate better, and burned calories at an accelerated rate (compared to the folks who drank four glasses per day). Not only that, water intake may have a direct positive impact on your fat loss efforts by something that researchers refer to as “pre-loading,” which simply refers to drinking water before meals. In one recent randomized control trial published in the journal Obesity, researchers in England set out to examine the effects of preloading water on weight loss. All participants received the same counseling on the importance of regular physical activity and healthy eating habits, and yet the researchers found that folks who drank 16 ounces (500mL) of water 30 minutes before their three main meals lost 5 TIMES more weight (than folks who preloaded only once per day or not at all over the course) of 12 weeks. In another study published in the journal Obesity, researchers from Virginia Tech found that when folks combined water preloading (i.e., 16 ounces prior to each daily meal) with a reduced-calorie diet, they lost 64% more fat than participants who followed the same reduced-calorie diet without the water preload. Drinking water is clearly very important for your health, metabolism, and performance, and research suggests that properly timing your water intake may even have a beneficial effect on your fat loss efforts. Drinking 16 ounces of water before your meals and between 64 and 96 ounces daily…how simple is that? The Shake Day Shake Days appear in a couple of strategic places during the 3 Week Diet to help promote compliance and convenience. Also, Shake Days provide another means of Nutrient Confusion™, as the calorie and macronutrient breakdown will be unique relative to the other days of the program. After a Fast Day, the Shake Day allows you to transition back into the diet while maintaining a great deal of focus and increasing adherence. You’ll have to worry very little about food prep (except for your whole food dinner), and it will also help “bridge the gap” between the Fast and Low Carb Days. This gradual, convenient transition back into a full day of eating works very well for the majority of folks. Not only that, the structure of the Shake Day also serves as a solid template for many people moving forward. In other words, many people find that the convenience and nutrient-density provided by this day is foundation for building healthy eating habits. The other place Shake Days appear in the 3 Week Diet is right after the higher-calorie, higher-carbohydrate Moderate Carb Day. These strategically placed days serve as a lower-calorie day (with some carbohydrates) to help transition into the more carb-restrictive Low Carb Day. On the Shake Day, you’ll have 2 – 3 shakes along with a low-carb whole food dinner, which will follow a similar template to the evening meal on Fast Days. The following is a super-helpful template for you to follow for your shakes: 4 – 8 ounces of low-calorie liquid (e.g., water, unsweetened almond or coconut milk, unsweetened green tea, coffee) 2 – 3 scoops of BioTrust® Low Carb Protein Blend 1 – 2 fists of veggies (e.g., spinach) 1 cupped handful of fruit 1 – 2 thumbs of healthy fats While this template works exceptionally well for most, especially those with some culinary genius, we also want to help you take the guesswork out of the planning. We’ve already created a ton of delicious recipes with BioTrust® Low Carb, which you can find in the following download: 53 Fat Burning Smoothies and Milkshakes If you’re choosing options from the recipe book, we recommend choosing from the “Almost Anytime” and “Anytime” categories to optimize your results. Note: Folks with higher protein needs can opt for 3 scoops of BioTrust® Low Carb per shake, and those individuals who are more active (i.e., exercising intensely 4 – 5+ days per week) may choose to opt for 3 shakes on Shake Days. Less active folks and those with more fat to lose may tend to do better with 2 shakes. As mentioned above, for your evening whole food meal, we recommend the following template: For women: 1 palm of protein 1 – 2 fists of veggies 1 thumb of healthy fats For men: 1 – 2 palms of protein 2 fists of veggies 1 – 2 thumbs of healthy fats Note: If preferred, you can replace the low-carb whole food meal with another BioTrust® Low Carb shake. For your Shake Days and for a convenient source of protein through the 3 Week Diet, we recommend: BioTrust® Low Carb The cold-processed, time-released, four- protein blend made with natural ingredients. BioTrust® Low Carb is a premium blend of high-quality proteins that both tastes great and provides an array of industry-leading benefits above and beyond the average protein powder, including: Proteins sourced from cows not treated with hormones (rBST/rBGH); Proteins carefully processed at low temperatures through a natural microfiltration process to ensure the highest quality and deliverability possible; 24 grams of true time-released protein, providing an optimal ratio of fast- and slow-digesting proteins to support sustained energy, maximize muscle recovery, and help you feel fuller, longer; Over 2.5 grams of leucine and more than 1.25 grams of isoleucine and valine per serving—a total of over 5 grams of the all-important BCAAs, which play a crucial role in exercise performance, muscle recovery, and carbohydrate management; 4 grams of gut-friendly fiber, only 4 grams of net carbs, and only 1 gram of sugar per serving; Made with natural ingredients; no artificial colors, sweeteners, or flavors; Made with gluten-free and non-GMO ingredients; and Contains the specialized enzyme blend ProHydrolase® to support optimal digestion, maximize absorption, and minimize digestive discomfort. NOTE: At a minimum, one bottle of BioTrust® Low Carb is suggested to last the duration of one round of the 3-week program. In general, we recommend investing in the discounted 3-bottle option to have additional available for convenience, as well as if you have higher protein needs and/or choose to continue with a second round of the program. Plus, we’re confident that you’ll find that it tastes AMAZING! ==> Get BioTrust® Low Carb at 20% OFF (use code 3WEEK20) IMPORTANT NOTE: Please remember that each shake replaces a meal for only a couple bucks (you’d be hard-pressed to find a healthier, cost-effective alternative) and makes the cost of food for each day substantially cheaper. Summary: Consume 2 – 3 BioTrust® Low Carb supershakes and one low- carb whole food meal on Shake Days. The Low Carb Day Low Carb Days serve as strategic low-calorie, low-carbohydrate days to further create a calorie deficit and facilitate fat loss, while still being whole food in nature. The structure of your meals on the Low Carb Day is quite simple: For women: 1 palm of protein-dense foods at each meal 1 – 2 fists of veggies at each meal 1 thumb of fat-dense food at each meal For men: 1 – 2 palms of protein-dense foods at each meal 2 fists of veggies at each meal 1 – 2 thumbs of fat-dense foods at each meal Note: The above guidelines assume 3 – 4 meals per day. There’s an inverse relationship between meal frequency and the amount of food consumed. In other words, if you eat more meals, reduce the quantity of food accordingly. Also, portion sizes can be adjusted based on activity levels and body size. For example, exercising men with more muscle mass may start with the higher portion size recommendations. Summary: On Low Carb Days, you’ll simply combine a portion of protein- dense foods with vegetables and healthy fats. A note on…Sleep Sleep, or lack thereof, can have a tremendous impact on your weight loss progress. In one recent study published in the Annals of Internal Medicine, researchers from the University of Chicago and the University of Wisconsin set out to see if sleep restriction had an impact on the results of a reduced-calorie diet, and what they found was nothing short of jaw-dropping. Specifically, folks who slept 5.5 hours per night lost 55% LESS fat and 60% MORE calorie- burning muscle mass than individuals who slept 8.5 hours. That’s a dramatic difference, and it can have an enormous impact on the way you look, feel, perform, as well as your propensity to re-gain weight. For instance, losing muscle will tend to make you look “skinny fat,” and it will also lead to greater reductions in metabolic rate, which in turn means that you’ll be more likely to gain weight once you stop dieting. In addition to its effects on body composition, sleep restriction is also associated with a laundry list of negative outcomes that can hamper your weight loss and ravage your health: - Decreased carbohydrate tolerance - Decreased insulin sensitivity - Increased evening levels of the stress hormone cortisol - Decreased levels of the fat-burning hormone leptin - Increased levels of the hunger hormone ghrelin - Increased hunger and appetite - Reduced muscle recovery and protein synthesis Ouch! If that’s not enough to convince you of the importance of quality sleep, then I’m not sure what is. With that said, most folks will find that 7 – 8 hours of quality sleep each night is optimal. That’s just a rough guideline, and you’ll have to experiment to see what works best for you. As mentioned previously, developing an evening ritual that emphasizes healthy sleep hygiene is key to a great night’s sleep. Here are a few guidelines that you might find helpful: - Avoid caffeine (and other stimulants) after 2pm - Limit alcohol consumption - Reduce your exposure to electronics (e.g., phones, TVs) within 30 – 60 minutes of bedtime - Do a “brain dump” (i.e., write down any ideas, important thoughts, etc., into a notepad so you’re not thinking or worrying about them) - Make your room as dark as possible - Incorporate stress reduction techniques (e.g., reading, deep belly breathing, meditation, stretching) The Moderate Carb Day The Moderate Carb Days of the program are strategically inserted to stimulate your body's natural production of various fat-burning hormones while keeping your metabolism happy after sustaining several lower calorie days. Essentially, the purpose of this day is to give your body a break from the low calories, allowing it to “recover” while still losing fat. The simplest way to approach your Moderate Carb Days is to use your Low Carb Days as a foundation and add a cupped handful portion of carbohydrate-dense foods to most of your meals. In other words, the structure of your meals on Moderate Carb Days may look something like the following: For women: 1 palm of protein-dense foods at each meal 1 – 2 fists of veggies at each meal 1 thumb of fat-dense food at each meal 1 cupped handful of carb-dense foods at most meals For men: 1 – 2 palms of protein-dense foods at each meal 2 fists of veggies at each meal 1 – 2 thumbs of fat-dense foods at each meal 1 – 2 cupped handfuls of carb-dense foods at most meals Note: The above guidelines assume 3 – 4 meals per day, and generally speaking, most folks should add the recommended portion of carb-dense foods to most meals. You’ll see the designation of “most meals” in the template above, and the reasoning is simple. Carb intake should be directly proportionate to activity levels and inversely proportionate to body fat levels. In other words, if you’re a moderately lean man who intensely exercises regularly, the 2 cupped handfuls of carbs may be a good place to start. On the other hand, if you’re a sedentary obese woman, you may consider starting with 1 cupped handful of carb-dense foods at only 1 – 2 meals. Earn your carbs! Summary: You’ll be following the same template as your Low Carb Days with the addition of 1 – 2 cupped handfuls of carb-dense foods to most of your meals. Many people find that eating the same types of foods on both Low Carb and Moderate Carb Days improves compliance and consistency. A note on…Exercise While it’s not mandatory to exercise to lose fat, physical activity is a pillar of the BioTrust® Lifestyle, and it’s fundamental to longevity, performance, and wellness. Exercise can help promote maintenance of or increases in calorie-burning muscle mass, and what’s more, there’s some research that suggests that regular exercise improves leptin sensitivity. As you can imagine, this is an important piece of the fat-loss equation, as improved leptin signaling means that the brain is better able to register circulating levels of this key fat-burning hormone. With that in mind, we strongly recommend and encourage you to include exercise as part of your weight loss program. The mental and physical benefits of exercise and regular physical activity cannot be overstated. According to the American College of Sports Medicine (ACSM): “Regular physical activity and exercise are associated with numerous physical and mental health benefits in men and women. All-cause mortality is delayed by regularly engaging in physical activity; this is also the case when an individual increases physical activity by changing from a sedentary lifestyle or a lifestyle with insufficient levels of physical activity to one that achieves recommended physical activity levels. Exercise and physical activity decrease the risk of developing CHD, stroke, type 2 diabetes, and some forms of cancer (e.g., colon and breast cancers). Exercise and physical activity lower blood pressure; improve lipoprotein profile, C- reactive protein, and other CHD biomarkers; enhance insulin sensitivity, and play an important role in weight management. Of particular relevance to older adults, exercise preserves bone mass and reduces the risk of falling. Prevention of and improvement in mild to moderate depressive disorders and anxiety can occur with exercise. A physically active lifestyle enhances feelings of 'energy,' well-being, quality of life, and cognitive function and is associated with a lower risk of cognitive decline and dementia.” Thus, while regular exercise isn’t mandatory for weight loss, it sure seems like a good idea, especially considering that specific forms of exercise may expedite fat loss progress. The great news is that you don’t need to spend countless hours at the gym to achieve the health and body composition benefits that exercise has to offer. In fact, you don’t even have to go to the gym if you don’t want. We understand that your time is a precious commodity, and we want to ensure that you maximize your time investment. Along those lines, we’ve set up resources for you over at the private BioTrust® Coaching Community, including the following: Critical Elements of Fat Loss Training With that said, we understand that everyone has a different level of exercise experience and is at a unique point in his/her fitness journey. That’s precisely why we staff our Coaching Community with expert Nutrition and Exercise coaches who are prepared to greet you where you are. Our Certified Fitness pros will help customize an activity program that’s right for you, your current level of fitness, and your body composition goals. Join us today! BioTrust® Coaching Community Acceptable Carbohydrate Sources Beans and legumes: black beans, black-eyed peas, chickpeas, fava beans, kidney beans, lentils, navy beans, pinto beans, etc. Fruit: apples, apricots, bananas, blueberries, cantaloupe, cranberries, figs, grapefruit, grapes, kiwifruit, lemon/limes, oranges, papaya, pears, pineapple, plums, raspberries, strawberries, watermelon Starchy vegetables (e.g., potatoes, sweet potatoes, yams, corn, peas, parsnips, pumpkins, squash) Whole or steel-cut oats Quinoa Amaranth Buckwheat Brown, red, or wild rice Other grains: spelt, kamut, millet, barley, couscous, bulgur Sprouted grains Acceptable Protein Sources Lean red meat (e.g., beef, wild game) Poultry (e.g., chicken, turkey, duck) Fish and seafood Eggs Lean pork and lamb Plain Greek yogurt Cottage cheese Milk protein supplements (e.g., whey and/or casein) Acceptable Fat Sources Nuts (e.g., almonds, cashews, Brazil nuts, pecans, pistachios, walnuts) Nut butters (e.g., almond butter) Seeds (e.g., pumpkin, hemp, chia, flax) Olives Extra-virgin cold-pressed olive oil Avocado Butter (preferably grass-fed) Coconut, coconut milk (unsweetened), and extra-virgin cold-pressed coconut oil Cold-pressed oils (e.g., hemp, pumpkin, ground flax, walnut, macadamia nut, or avocado) Fatty fish (e.g., wild salmon, mackerel) Fish oils Free Veggies Asparagus Beets Bell peppers Bok choy Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Collard greens Cucumbers Eggplant Fennel Garlic Green beans Kale Leaks Mushrooms Onions Romaine lettuce (and other lettuces) Sea vegetables (e.g., kelp, wakame, arame) Spinach Tomatoes Turnip greens Zucchini Tracking Progress “How’s that working for you?” – Dr. Phil McGraw At BioTrust®, we believe in making outcome-based decisions. As beautiful as a plan may appear on paper, the only real way to know if something is working for you is to objectively assess your progress. This is why it is critically important to your overall success to track your progress as you follow the 3 Week Diet. A very popular saying amongst fitness professionals is: “If you’re not assessing, you’re just guessing.” And that’s essentially true. With the 3 Week Diet—or any diet plan for that matter—we recommend that you use a variety of assessments to track progress: Girth measurements Body composition testing Food journals (i.e., compliance) Visual progress (i.e., progress photos) Scale weight While most people rely solely on the scale as an objective measure of progress, it only provides information about net changes in body mass. Body composition testing (i.e., body fat percentage) and girth measurements paint a more comprehensive picture of how the body is changing. For instance, it is not uncommon for folks to gain lean body mass while simultaneously losing body fat as they incorporate exercise routines and improve their nutrition habits, food quality, sleeping patterns, etc. The scale often does not capture the qualitative changes in body composition, and that may leave one frustrated by a perceived lack of progress. “Often, we beat ourselves up because we think we’re not making progress (in all areas of our lives). Yet, the truth is, in almost every case, we’re making tons of progress. We just haven’t tracked it, and so we don’t realize it.” -Jeff Smith (Creator of 2X+1) Both scale weight and body fat percentage can be assessed via at-home electronic body fat scales, which are available for purchase at many major retailers. Often, local gyms offer body composition analyses as well, and you may consider inquiring at your gym if you are a member. If you don't have access to body composition testing at this time, then it would be a very good idea to start with as many girth measurements as possible. Overall, the more measurements the better and below are the locations for the various girth measurements that we recommend taking: Neck Shoulders Bust/Chest Upper Arm Waist (around the navel) Hips Thigh Calf For arm, thigh, and calf measurements, simply take measurements on one side of the body. If you’re tracking total inches lost, simply multiply the measurement by two to account for changes on both sides of the body. At a minimum, females should measure waist, hips, thighs, and upper arms, and men should measure neck and waist. When To Measure Oddly enough, some research suggests that Wednesday may be the most reliable day of the week to take your measurements, particularly if you’re weighing yourself on the scale. Researchers from Finland found that measuring progress on Wednesday generally yielded the most consistent results, and when it comes to assessing progress, reliability is paramount. Not only that, the researchers found that most people weigh the least on Wednesdays. On the other hand, research suggests that weekend measurements may lead to the most dramatic fluctuations in recordings, presenting inaccurate pictures of progress (or lack thereof) and potentially leading to frustration. With that said, regular monitoring helps folks stick to a program and reminds them why they’re doing it. With that in mind, measurements should be taken once weekly, preferably first thing in the morning before eating or drinking anything. We strongly advise against weighing yourself daily…that can be torturous and counterproductive. There can be dramatic day-to-day fluctuations, especially with a program like this that involves manipulating carbohydrate and calorie intake. What we are concerned with is consistent, week-to- week progress and taking reliable weekly measurements assesses that. If you’re concerned about the potential short-term weight gain from a Cheat Day, try not to be. According to the same research team from Finland, “Weight variations between weekends and weekdays should be considered as normal instead of signs of weight gain.” And perhaps most importantly, the scientists wanted us to remind you, “Long-term habits make more of a difference than short-term splurges.” We recommend taking your starting measurement the morning before you start the 3 Week Diet (i.e., Day 0, Cheat Day), first thing in the morning before eating anything. After that, choose one day of the week (e.g., Wednesday) and measure each subsequent week, preferably first thing in the morning, before eating anything. Consistent measuring practices ensure reliability and accuracy in your measurements. As far as progress photos, we recommend taking pictures before starting the 3 Week Diet and taking subsequent progress photos once every 2 – 4 weeks. Please see the following link for tips on taking the best pictures: Tips for Incredible "Before" and "After" Photos A Note on…Goals “The fact is that you can’t hit a target that you can’t see. If you don’t know where you’re going, you will probably end up somewhere else. You have to have goals.” – Zig Ziglar Most people understand that setting goals are important for making progress; however, the overwhelming majority of folks struggle with the goal-setting process, especially when it comes to improving their health, body composition, and performance. According to psychologist and best-selling author of 59 Seconds: Change Your Life in Under a Minute Richard Wiseman, it’s critical to set goals that are S.M.A.R.T.: - Specific - Measurable - Achievable - Realistic - Time-based For instance, instead of saying, “I want to lose weight,” how can you be more specific about the amount of weight you want to lose in a specified time? Even more importantly, focus on creating bite-sized goals for each day or week. For instance, in addition to outcome-based goals (e.g., losing a certain amount of weight) that specify what you want to happen during a period of time, create a list of behavior-based goals. Behaviors (as well as attitudes) are well within your control, and they specify actions that must be taken to get to the desired outcome. You can essentially map out your desired outcome by creating step-by-step mini-goals (i.e., a list of behavior-based goals) that slowly but surely take you where you want to be. Here are some examples of behavior-based goals: - I will get 7 – 8 hours of sleep each night. - I will go grocery shopping on Sunday to make sure that I have healthy foods for the week. - I will experiment with one new recipe each week. - I will eat 1 – 2 servings of vegetables with each meal. - I will eat a portion of protein with each meal. - I will drink eight to twelve 8-ounce glasses of water each day. - I will practice meditation and gratitude daily. - I will pack my gym bag the night before. - I will take a different route home so that I’m not tempted by ‘x’ fast food restaurant. By listing behavior-based goals, you emphasize the process, and you acknowledge that you are in the driver’s seat. Notice how the behaviors are specific, measurable, achievable, realistic, and time-based—in most cases, they are daily actions. Ask yourself, what’s one thing that I can do right now, today, to help me achieve the desired outcome? Write down your goals—both your outcome- and behavior-based goals—and carry them with you in your pocket. Review them in the morning (as part of your morning ritual) to remind yourself of what you want to accomplish and how. Review them again in the evening (as part of your evening ritual) to see how you did, what you did well, and where you might be able to improve. Remember, it’s about progress, not perfection. Good nutrition, improved health, and optimal performance require patience and practice. It's okay if you get distracted. We all do. The best athletes, meditators, and successful professionals do too; however, they're really good at returning to focus. In other words, if your thoughts wander or you get slightly off track, realize that it's normal, pick up the pieces, “notice and name” (important lessons, patterns of behavior, environmental circumstances), re-focus, and bounce back as quickly as possible—better than ever. The 3 Week Diet Supplementation Plan As you’ve seen earlier in this manual, we’ve recommended the use of several key supplements to use as part of the 3 Week Diet to accelerate your results. Save 20% on your BioTrust Nutrition® Order! To thank you for being a loyal BioTrust® customer, we would like to provide you with 20% OFF your next order to help you achieve your body transformation goals. Just use the coupon code 3WEEK20 at checkout! The specific supplements we recommend for use with the 3 Week Diet Program are as follows: Foundational Supplements 1. BioTrust® Low Carb The cold-processed, time-released, four-protein blend made with natural ingredients. BioTrust® Low Carb is a premium blend of high-quality proteins that both tastes great and provides an array of industry- leading benefits above and beyond the average protein powder, including: Proteins sourced from cows not treated with hormones (rBST/rBGH); Proteins carefully processed at low temperatures through a natural microfiltration process to ensure the highest quality and deliverability possible; 24 grams of true time-released protein, providing an optimal ratio of fast- and slow-digesting proteins to support sustained energy, maximize muscle recovery, and help you feel fuller, longer; Over 2.5 grams of leucine and more than 1.25 grams of isoleucine and valine per serving—a total of over 5 grams of the all-important BCAAs, which play a crucial role in exercise performance, muscle recovery, and carbohydrate management; 4 grams of gut-friendly fiber, only 4 grams of net carbs, and only 1 gram of sugar per serving; No artificial colors, sweeteners, or flavors; Made with natural ingredients; Made with gluten-free and non-GMO ingredients; and Contains the specialized enzyme blend ProHydrolase® to support optimal digestion, maximize absorption, and minimize digestive discomfort. ProHydrolase® has been shown to be substantially more effective at delivering protein to muscles than any other enzyme used in other protein supplements. NOTE: At a minimum, one bottle of BioTrust® Low Carb is suggested to last the duration of one round of the 3-week program. In general, we recommend investing in the discounted 3-bottle option to have additional available for convenience, as well as if you have higher protein needs and/or choose to continue with a second round of the program. Plus, we’re confident that you’ll find that it tastes AMAZING! [Click to learn more about BioTrust® Low Carb] 2. OmegaKrill 5X™ Pure and Potent Fish and Krill Oil Combo OmegaKrill 5X™ is a pure and potent fish and krill oil supplement that combines the potent antioxidant power of Astaxanthin with EPA and DHA- rich fish oil from wild, cold-water sources to provide you the most complete, pure, and potent omega-3 supplement available. Omega-3 fatty acids are superstars when it comes to promoting overall health, fitness, and vitality. Omega-3s play a vital role in cardiovascular health, nervous system function, brain development, immune system function, cell structure, body composition, and metabolism. Research has shown that supplementing with omega-3 fatty acids daily may: Improve cardiovascular health Enhance mood and well being and ease anxiety Decrease inflammation and pain and help the body repair itself Lubricate joints and improve skin health Support healthy insulin sensitivity, metabolic rate, and body composition Through patented VESIsorb® Maximum Absorption Technology and Super Critical CO2 Extraction, OmegaKrill 5X™ is able to deliver up to FIVE times more omega-3 fatty acids to the cells of your body than typical triglyceride fish oils, not to mention up to FIFTEEN times more omega-3’s than ethyl ester-based fish oil supplements. OmegaKrill 5X™ has earned the prestigious 5-star rating from the International Fish Oil Standards™ (IFOS) program, which is the only third- party testing and certification program for fish oils. IFOS sets the world’s highest standards for purity, potency, and freshness, and earning the 5-star rating is a demonstration of excellence in all categories. [Click to learn more about OmegaKrill 5X™] 3. Pro-X10™ Advanced Probiotic and GI Health Formula An optimal balance of healthy gut bacteria plays a tremendous role in digestive system health and function, overall health, immune system function, wellbeing, metabolism, respiratory function, skin health, and more. With regard to fat loss, the evidence that gut bacteria contribute to energy balance is so strong that researchers have coined the term “MicrObesity” to describe the relationship between gut “dysbiosis” and obesity. With that in mind, taking steps to improve the balance of healthy gut bacteria has serious implications for reducing body fat and optimizing weight management. Pro-X10™ is a premium probiotic designed to optimize digestive system health in hours, not days or weeks like the probiotics of yesterday. Pro-X10™ incorporates the patented, research- backed Microencapsulation Technology, which helps protect the delicate, living probiotics and delivers up to FIVE times more healthy bacteria to the gut compared to traditional, uncoated probiotics. Our Microencapsulated Probiotic Blend provides the equivalent of 40 billion CFU per day of select “super strains” from the Lactobacillus and Bifidobacterium families, which contribute to a healthy gut flora and have been shown to support a healthy digestive tract and immune system. Pro-X10™ also contains two more breakthrough, research-backed ingredients: A strain of Bacillus subtilis, which has been shown to promote a healthy balance of gut bacteria, enhance digestion and absorption, and support a healthy immune system. A super-potent prebiotic, which promotes the growth of beneficial gut bacteria in hours (not days), functions in both the small and large intestines, and does not cause flatulence. [Click to learn more about Pro-X10™] Highly Recommended Fat-Burning Progress-Accelerating Supplements 1. LeptiBurn® Advanced Fat-Burning Hormone Support LeptiBurn® helps folks overcome weight loss plateaus and declining leptin levels, which are common with weight loss diets. LeptiBurn® supports leptin production and sensitivity and boost fat loss, metabolism, energy levels, and wellbeing. The result is a body primed for accelerated fat loss for every hour of every day. LeptiBurn’s blend of 4 scientifically-backed ingredients help the body flex its fat-burning muscle by addressing the fat-loss equation from several synergistic angles: Supports the body’s most important fat-burning hormones, including leptin Promotes increased metabolic rate Helps reduce appetite Supports increased fat burning Promotes enhanced feelings of wellbeing Renew your fat loss daily with LeptiBurn®! [Click to learn more about LeptiBurn®] 2. Metabo379® Non-Stimulant Fat Metabolism Booster Metabo379® combines two unique herbal extracts to create our SIGMALean™ complex. This groundbreaking natural herbal blend has been shown to be both safe and markedly effective in multiple randomized, double-blind, placebo-controlled human studies. In fact, within the first two weeks of the studies, folks who supplemented with the SIGMALean™ complex (combined with a modest reduced-calorie diet and moderate physical activity) lost over 3 times more weight than the placebo group, and the results only got better with consistent use. After 8 weeks, the participants taking the SIGMALean™ complex lost, on average, nearly 4 times more weight than the placebo group (i.e., diet and exercise alone). What’s more, the folks taking the SIGMALean™ complex lost over twice as many inches from their waist and hips. Metabo379® is a rare blend of natural, non-stimulant, research-backed ingredients, and with just two capsules per day, you can ignite your fat- burning metabolism! [Click to learn more about Metabo379®] 3. BellyTrim XP™ Advanced Waist-Slimming Fatty Acid Complex BellyTrim XP™ is a precise combination of unique, research- backed fatty acids, which have been shown in numerous studies to increase the body’s ability to burn fat, decrease the body's ability to store fat, and promote an increase in lean body mass. All of that adds up to improved body composition and reduced body fat. If that doesn't sound good enough, some studies indicate that these same unique fatty acids may preferentially reduce “stubborn” body fat, such as in the belly, hips, and thighs. [Click to learn more about BellyTrim XP™] 4. IC-5™ Advanced Insulin Support and Carbohydrate Management IC-5™ is a blend of 5 ingredients scientifically-designed to enhance insulin sensitivity, support optimal carbohydrate metabolism, promote carbohydrate tolerance, support fat loss, and partition carbohydrates to muscle tissue instead of fat cells. Healthy carbohydrate metabolism and insulin sensitivity are key to promoting overall health and wellbeing, supporting healthy weight management, and promoting optimal performance and vitality. IC-5’s research-backed ingredients have been shown to support healthy carbohydrate metabolism by: Partitioning carbs to muscle (not body fat) Improving insulin sensitivity and efficiency Reducing the activity of certain carbohydrate-digesting enzymes Decreasing harmful Advanced Glycation End-Products (AGEs) Promoting fat burning Providing direct antioxidant support In addition, IC-5™ also contains carefully-selected complementary ingredients to help maximize the absorption and bioavailability of its key ingredients. Support healthy carbohydrate management and insulin sensitivity with IC-5™. [Click to learn more about IC-5™] Other Recommended Convenient Nutrition Products 1. BioTrust® Protein Cookies Outrageously Delicious & Amazingly Healthy Packed with 12 grams of high-quality, time- released protein per cookie, the BioTrust® Protein Cookies are the ultimate in convenience, and even better, they taste amazing! The Protein Cookies come in two delicious flavors—Chewy Chocolate Chip and Iced Oatmeal Raisin—and each Cookie also contains 6 grams of gut-friendly fiber. What’s more, the BioTrust® Protein Cookies are made with natural ingredients; the proteins are certified hormone (rBST/rBGH) and antibiotic free; they contain NO artificial sweeteners, flavors, or colors; they are free from wheat, trans fat, and gluten; and they are non-GMO. See for yourself—you have to try these delicious high-protein, high-fiber Cookies to believe just how incredible they taste while being gluten-free and made with natural ingredients. [Click to learn more about BioTrust® Protein Cookies] 2. BioTrust® Organic Protein Bars Guilt-Free, Convenient & Delicious Nutrition Right up there with our BioTrust® Protein Cookies are our delicious and nutritious BioTrust® Organic Protein Bars. Each bar is packed with 20 grams of high-quality organic protein, gut-friendly fiber, healthy fats, and low-glycemic carbohydrates. These certified organic Protein Bars are non- GMO, and they are free from wheat, soy, trans fats, and gluten They are naturally sweetened, and just like the BioTrust® Protein Cookies, they taste INCREDIBLE! [Click to learn more about BioTrust® Organic Protein Bars] How to Order and get 20% OFF EVERYTHING To thank you for being a loyal BioTrust® customer, we would like to provide you with 20% OFF your next order to help you achieve your body transformation goals. Just start your BioTrust Nutrition® order by clicking on any of the product links above. Then add additional products to your shopping cart using the main menu on our website. When you’re ready to check out, use the coupon code 3WEEK20 to get 20% off your ENTIRE order! And remember, you are completely protected by our 1-YEAR 100% Satisfaction Money Back Guarantee on EVERY product. That’s just the way we do business at BioTrust®, and quite frankly, it’s the assurance that you deserve. FAQs With the specifics of the 3 Week Diet plan covered, we’d like to answer some of the more frequently asked questions that have come up with regard to the program. Remember, if you don’t see your question answered here, we invite you to visit our Online Coaching Community. We have a panel of expert nutrition and fitness coaches who are ready, willing, and able to help. Q: What drinks (e.g., water, coffee, tea, soda, juice, etc.) are permitted? A: The majority of your fluid intake should be water, and we recommend a minimum of eight 8-ounce glasses (i.e., 2 liters) per day. [Please see: “A Note on…Water” for more details about hydration and water consumption.] You may consume zero-calorie beverages (e.g., organic coffee, tea) in moderation. The rule is simple: If it has calories, don’t drink it. If it does not have calories, you may drink it in moderation. 90% of your fluid intake should be water. The primary exception, of course, is your BioTrust® Low Carb smoothies. Q: Do I need to exercise when following the 3 Week Diet? If so, what should I do? A: While it’s not mandatory to exercise to lose fat, physical activity is a pillar of the BioTrust® Lifestyle, and we strongly recommend and encourage you to include exercise as part of your weight loss program. For more information, please see “A Note on…Exercise” and please visit our Online Coaching Community where our certified Fitness professionals can help you with any questions you may have, as well as getting you set up with an appropriate exercise program. Q: I don’t have access to a blender at work. Can I pre-mix my BioTrust® Low Carb smoothies? A: Because liquid “activates” the stomach-friendly digestive enzyme blend ProHydrolase®, which optimizes protein digestion and helps to ensure that your body uses ALL of the valuable nutrition, we do not recommend pre- mixing your BioTrust® Low Carb smoothies. However, you have a couple of options. First, you could pre-mix all of the other ingredients (besides BioTrust® Low Carb) ahead of time, and when you’re ready to enjoy your smoothie, you can add two scoops of BioTrust® Low Carb to the liquid mixture, shake (using a handy BioTrust® shaker bottle), and enjoy. Alternatively, you could mix up your BioTrust® Low Carb smoothie along with liquid (e.g., water, unsweetened almond milk, etc.), in your handy BioTrust® shaker bottle, and enjoy the other foods (e.g., fruit, nuts, free veggies) that you would have added alongside your delicious protein shake. Q: Is the 3 Week Diet safe for special populations, such as diabetics? A: It is important to remind you that our products and the information that we provide are not intended to treat, cure, or prevent any medical conditions. Because we are not qualified to provide medical advice, we recommend that folks who are taking prescription medications and/or being treated for specific medical conditions consult with their physician prior to starting a new nutrition, exercise, or supplement regimen. Q: How long can I follow the 3 Week Diet? Can I repeat it after the initial 3 weeks if I want? A: If you have a lot of weight to lose and want to repeat the 3 Week Diet after completing it, you may do so. After that, however, we recommend that you transition to a more moderate diet for at least 4 weeks before giving another round of the 3 Week Diet a go. Q: What if I have more questions? A: If you have questions about the 3 Week Diet or any BioTrust® product, please visit our Online Community. There, you can get (and give) support and interact with other folks just like yourself. Other BioTrust® customers are eager to meet you! Not only that, our Online Community is staffed with expert Nutrition and Exercise coaches, who are eager to assist you. At BioTrust®, we're just one big happy family! Visit the BioTrust® Online Community to get the most out of your 3 Week Diet experience: ==> Click Here to Visit the BioTrust® Online Community arantee on EVERY product. That’s just the way we do business at BioTrust®, and quite frankly, it’s the assurance that you deserve. FAQs With the specifics of the 3 Week Diet plan covered, we’d like to answer some of the more frequently asked questions that have come up with regard to the program. Remember, if you don’t see your question answered here, we invite you to visit our Online Coaching Community. We have a panel of expert nutrition and fitness coaches who are ready, willing, and able to help. Q: What drinks (e.g., water, coffee, tea, soda, juice, etc.) are permitted? A: The majority of your fluid intake should be water, and we recommend a minimum of eight 8-ounce glasses (i.e., 2 liters) per day. [Please see: “A Note on…Water” for more details about hydration and water consumption.] You may consume zero-calorie beverages (e.g., organic coffee, tea) in moderation. The rule is simple: If it has calories, don’t drink it. If it does not have calories, you may drink it in moderation. 90% of your fluid intake should be water. The primary exception, of course, is your BioTrust® Low Carb smoothies. Q: Do I need to exercise when following the 3 Week Diet? If so, what should I do? A: While it’s not