Introductory Note of the Editor and a short CV We are welcoming you to a safe and full Diet and Nutrition Guide! This book intends to help you not only start a weight loss program correctly but encourage you to keep walking in this path successfully adopting this way of life and this culture, as well. You are going to acquire knowledge to put things in order without risking making either harmful mistakes or having results contrary to what you expected. {The creators of this book are QUALIFIED NUTRITIONISTS AND TRAINERS and has studied health, nutrition and training with many degrees and certificates which has helped them expand their knowledge on issues of health, nutrition and training. (We like to learn and we expand our knowledge more and more… we have never stopped studying in postgraduate courses and we are ALWAYS aware of the new scientific trends on topics of nutrition and training)}! In this book, you will find the best methods that can make you boost your metabolism step by step and speed up your weight loss and feel fit. At the time period we are going through, we have to strengthen our body and equip both our body and our soul well so as to become a tough adversary who will fight the enemy called the “difficult situations of life”! And this can be done, as a matter of fact, when we are able to control our body and turn it to the correct direction and not to the direction our body wants to take! The reason why this is possible is that nowadays the scientific knowledge allows us to make our body turn to the direction we want it to. Undoubtedly, we talk about natural methods of nutrition and not about medicines or about a variety of preparations advertised as miraculous but ending at misleading people and helping them losing their money instead of losing their extra kilos! So, welcome to the world of the perfect health! Enjoy the book and good luck! Kim Karamaneas Diploma in Health Studies Certification in Human Health Certification in Diet & Nutrition/Healthy Living Certification in Physical Education (Fitness Training Principles & Methods) Specialization in Workout & Training Apps
Niko Efthimiadis Diploma Certificate in Fitness/Personal trainer Athletic coach Fitness instructor B licence Creator of FBL (FreeBoxingLetics)
The content of this book is under copyright legislation. The redistribution is forbidden without the author’s permission. The author is a nutritionist and trainer and all the content of this book is a collection of long studying and knowledge acquired in cooperation with nutritionists and diet researchers. Some of the articles included in this book have been studied and published by special nutritionists and have been well organized in the right order so that the reader does not have to take time and effort to do so. The results are purely the reader’s responsibility depending on whether they approach the book data.
Thank you for trusting us and good luck! Kim Karamaneas-Niko Efthimiades
Table of contents INTRODUCTION…………………………………………………………………………………………………………………………………………………………………………………………………..6 SO LET’S START OUR JOURNEY…………………………………………………………………………………………………………………………………………………………………………...7 THE ENCITEMENT……………………………………………………………………………………………………………………………………………………………………………………………….7 1st PART-STARTING……………………………………………………………………………………………………………………………………………………………………………….............10 1.1 STEP 1-PLANNING……………………………………………………………………………………………………………………………………………………………………………………….10 1.2 THE BODY LAWS AND RULES……………………………………………………………………………………………………………………………………………………………………….10 1.3 THE TARGET………………………………………………………………………………………………………………………………………………………………………………………………..14 2ND PART - THE STRATEGY………………………………………………………………………………………………………………………………………………………………………………...15 2.1 1st STEP – PLANNING…………………………………………………………………………………………………………………………………………………………………………………..15 2.2 HOW I FIND MY PERSONAL NEEDS………………………………………………………………………………………………………………………………………………………………16 2.2.1 BODY MASS INDEX – BMI…………………………………………………………………………………………………………………………………………………………………………16 2.2.2 BASIC METABOLIC RATE – BMR………………………………………………………………………………………………………………………………………………………………..20 2.2.3 ACTIVE METABOLIC RATE – EMR………………………………………………………………………………………………………………………………………………………………21 3.1 2nd STEP – THE BODY REGULATION AND AUTOMATION………………………………………………………………………………………………………………………………24 3.1.1 OBEYING OUR ORDERS…………………………………………………………………………………………………………………………………………………………………………….24 3.1.2 SLEEPING………………………………………………………………………………………………………………………………………………………………………………………………….26 3.1.3 SLEEPING HORMONES –OUR ASSISTANTS………………………………………………………………………………………………………………………………………………..26 4.1 3rd STEP – OUR BODY HORMONES REGULATION……………………………………………………………………………………………………………………………………..….28 4.1.1 WHAT ARE THE HORMONES…………………………………………………………………………………………………………………………………………………………………….28 4.1.2 THE HORMONES PARTICIPATING IN OUR COURSE……………………………………………………………………………………………………………………………………29
4.1.3 INSOULIN……………………………………………………………………………………………………………………………………………………………………………………30 4.1.4 GLUCAGON………………………………………………………………………………………………………………………………………………………………………………...37 4.1.5 CORTISOL…………………………………………………………………………………………………………………………………………………………………………………………………40 4.1.6 THYROID HORMONES………………………………………………………………………………………………………………………………………………………………………………42 4.1.7 HOW TO REGULATE THE FAVOURABLE HORMONES………………………………………………………………………………………………………………………………..43
4.1.8 WATER…………………………………………………………………………………………………………………………………………………………………………………………………….45 3rd PART – BODY TYPES AND ADJUSTMENTS……………………………………………………………………………………………………………………………………………………47 5.1 WHAT BODY TYPES ARE………………………………………………………………………………………………………………………………………………………………………………47
5.1.1 ECTOMORPHIC……………………………………………………………………………………………………………………………………………………………………………………..…48 5.1.2 MESOMORPHIC……………………………………………………………………………………………………………………………………………………………………………………….49 5.1.3 ΕNDOMORPHS…………………………………………………………………………………………………………………………………………………………………………………………50
4th PART - NUTRITIONAL ELEMENTS AND THEIR PROPER USE IN THE DIET………………………………………………………………………………………………………51 6.1 WHAT ARE THE NUTRITIONAL ELEMENTS…………………………………………………………………………………………………………………………………………………..51 6.2 HUNGER…………………………………………………………………………………………………………………………………………………………………………………………………....52 6.3 ΤHE DIGESTIVE SYSTEM………………………………………………………………………………………………………………………………………………………………………………53
6.4 MACRONUTRIENTS……………………………………………………………………………………………………………………………………………………………………………………...56 6.4.1 PROTEINS………………………………………………………………………………………………………………………………………………………………………………………………….57 6.4.2 CARBOHYDRATES………………………………………………………………………………………………………………………………………………………………………………….....60 6.4.3 FATS………………………………………………………………………………………………………………………………………………………………………………………………………….63
6.5 MICRONUTRIENTS……………………………………………………………………………………………………………………………………………………………………………………….67 6.5.1 VITAMINS………………………………………………………………………………………………………………………………………………………………………………………………….67
What are vitamins? .......................................................................................................................................................... 67 6.5.2 MINERALS…………………………………………………………………………………………………………………………………………………………………………………………………73 6.5.3 FREE ROOTS………………………………………………………………………………………………………………………………………………………………………………………….…..80 6.5.4 ANTI-ACIDS………………………………………………………………………………………………………………………………………………………………………………………….…...81 6.5.5 SALT…………………………………………………………………………………………………………………………………………………………………………………………………….……81
PART 5 – IN PRACTICE!!! ................................................................................................................................................... 85 7.1 EXAMPLE CALCULATION OF PERSONAL NEEDS…………………………………………………………………………………………………………………………………………….88 7.2 EXAMPLE OF HOW TO SHARE NUTRIENTS IN A DAY…………………………………………………………………………………………………………………………………….92 7.2.1 IN WHICH FOOD EVERY NUTRIENT IS FOUND……………………………………………………………………………………………………………………………………………94
7.3 CALCULATION OF FOODS NUTRIENTS………………………………………………………………………………………………………………………………………………………….96 7.4 EXAMPLE OF A FULL DAILY MENU COMPOSITION……………………………………………………………………………………………………………………………………..104 7.4.1 FOODSTUFF QUANTITIES IN OUR EVERYDAY MENU………………………………………………………………………………………………………………………………..109 7.4.2 ΕXTRA TIPS AND ENCOURAGEMENT……………………………………………………………………………………………………………………………………………………….112 7.4.3 TIPS IN CASE OF “BEING STUCK” (PLATEAU)…………………………………………………………………………………………………………………………………………...114 7.4.4 BLOCKAGE DUE TO MEDICAL CONDITIONS……………………………………………………………………………………………………………………………………………..117
7.4.5 FALSE SCALE INDICATIONS WHEN YOU WORK OUT………………………………………………………………………………………………………………………………..118 7.4.6 TOM VENUTO’S ARTICLE ON PLATEAU……………………………………………………………………………………………………………………………………………………118 PART 6 – WORKOUT TO ENHANCE BURNING…………………………………………………………………………………………………………………………………………………..134 8.1 EFFECTIVE WALKING………………………………………………………………………………………………………………………………………………………………………………….135
8.2 INTERMITTENT WALKING………………………………………………………………………………………………………………………………………………………………………….136 7th PART – ANALYSIS OF THE BEST- KNOWN TYPES OF DIET…………………………………………………………………………………………………………………………….138
9.1 THE ATKINS DIET……………………………………………………………………………………………………………………………………………………………………………………….139 9.2 CHEMICAL DIET Νο1………………………………………………………………………………………………………………………………………………………………………………….149 9.3 No2 CHEMICAL DIET………………………………………………………………………………………………………………………………………………………………………………….152 9.4 LAW GLYCAEMIC INDEX DIET…………………………………………………………………………………………………………………………………………………………………….155 9.5 THE ZONE DIET………………………………………………………………………………………………………………………………………………………………………………………….167 9.6 FORMULA DIETS………………………………………………………………………………………………………………………………………………………………………………………..176 9.7 HEY DIET……………………………………………………………………………………………………………………………………………………………………………………………………178 9.8 DIET WITH UNITS………………………………………………………………………………………………………………………………………………………………………………………181 9.9 SUMMARY OF THE STEPS………………………………………………………………………………………………………………………………………………………………………….185 Epilogue………………………………………………………………………………………………………………………………………………………………………………………………………….187 WORKOUTS FOR FAT LOSS & MUSCLE GROWTH…………………………………………………………………………………………………………………………………………….188
INTRODUCTION The book you are holding now is the outcome of a long and multilateral research, the result of a scientific study on nutrition and is phrased in a simple way that everybody can understand. After having studied it, you will be able to perceive everything you need to know so as to regulate your body and organism on your own and direct it automatically to a weight loss. You will come to learn how to make your results permanent and how to bring your body back to a fat elimination condition whenever needed. THE TRUTH IS THAT‌ If you are willing to know your body and learn how to turn it to the direction you wish, then you hold the way to make it happen‌ We are sure that everything mentioned in this book has all the material, all the tools and all the solutions you will need to succeed your goal. The rest of it depends on you; if you decide to follow exactly what the guide says, you will definitely see results in your own body.
SO LET’S START OUR JOURNEY‌
THE ENCITEMENT I understand that there are many readers with different body types, with a different body response and a slower or faster metabolism. I made an effort to cover as many different cases and body types as possible, so that you could have a basis on which to count on and at the end of the book, you could form the ideal for you diet as you will have perceived the principles and the knowledge you need. You will hold a plan, a draft in your hands which you will know that will lead you to the desired result if you follow it. It is very important to know that if you follow the plan, you will achieve your end.
Otherwise, it is hard to take action.
You will certainly need to work a lot and to be patient if you wish to change your body and the way it functions at a permanent level because the whole difficulty does not lie on the result (as the body will necessarily respond to our commands) but on our way of thinking and on our commitment to follow the program precisely. Believe me, every time I see people delay having results, it’s because they do not follow the book instructions just because they read something somewhere (they omit meals, they change ingredients etc.) either out of enthusiasm or because they believe they can accelerate the results by adding or removing things or because they are in a hurry. Everything can be repaired by the proper guidance. If, however, we apply it “partly” thinking that everything is the same for everybody, then then we will have “partly” results.
OUR BODY IS MADE TO FUNCTION UNDER INESCAPABLE LAWS.
I keep telling those planning to start a diet that if they do what they want, I will definitely understand it! I will read it in their bodies.
And in fact I can understand if they follow the program I have given them or not. I am experienced enough to “hear” what their body tells me and decide if and how they have slipped. The body “talks”. It has got its own language and believe me, rarely am I wrong no matter how much they insist that they have followed all the instructions. They finally admit it. So, if you are willing to go ahead exactly as we put it, then you will have results. Above all, our objective is to organize things and put them in order which is the key of everything. Some of you may know many things from research work published in magazines or in various articles,
But everything must be put in order, step by step, because all this information is useful but too much and scattered around resulting in not knowing where to start from. .
1ST PART-STARTING 1.1 1st STEP – PLANNING 1.2 THE BODY LAWS AND RULES At the beginning, before saying anything else, I would like to stress the importance of following a diet or nutrition program precisely. This exact following of the program is the most important factor of our breakthrough because our course depends on it more than anything else.
The body functions according to too many natural laws which allow it to live.
If something disturbs these laws, then the body ceases functioning properly and at most, it ceases responding to the commands we want it to move with. This happens because when I break the coherence through which I have programmed it to function, I simply give it (against my will) another command to be programmed in accordance with the existing needs it detects. Not eating my meals at the fixed hours or changing my meals composition at a certain day time is a vital way (for instance) to disrupt my body and force it to deregulate. In order to obey my weight loss commands permanently, my body needs to be fed on specific nutrients every three hours, and if I find it hard, every up to four hours (as long as these hours are stable during the day and as long as I don’t confuse my body by eating sometimes every four and sometimes every two or six hours). When I do this, (I mean when I always eat on time), I program my body to automatically activate weight loss and metabolism acceleration mechanisms. Therefore, when I break this feeding continuity it automatically “turns off the weight loss and metabolism acceleration button” and “turns on” the SURVIVAL button.
We said that our body always gives priority to its survival. So, at that moment, it does not know whether the found disruption will last only for that moment or for the whole day. That’s why, it activates a survival mechanism which tells it to ensure its keeping for the whole day. In order to do it, it secrets fat storing hormones so that it can use this fat if it is necessary. And it pulls energy from other parts, which we do not wish in any case! That’s why I do not lose fat although I am on a diet!
MORE FOR THE BOOK…