Guilt Free Desserts

Guilt Free Deserts

This product will teach you the ways that you can eat whatever sweets and deserts you like without gaining fat at all. It will be a complete guide with over 50 recipes that will combine all the foods that you love and delicious foods you never tried before. In addition to that, the power of this guide is that you will lose fat while you are on this diet. This is because you will be using foods that have a super-powerful metabolic effect on your body. The creator of the product is an absolute expert of the subject of eating the foods you like for fat loss, so she knows exactly how you can implement the techniques in the books for the best chances of gaining pure quality lean muscle and losing weight with simple and easy tricks that will get you ahead. What's more is that you will learn about the foods that cause weight gain, and the foods that trick your body into losing fat. All of these foods can be found anywhere and it won't cost you a lot of money or effort to make these delicious baked goods. With these simple and easy tricks that don't need any prior experience, you will look the best without giving up your favorite foods. More here...

Guilt Free Deserts Summary


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My Guilt Free Deserts Review

Highly Recommended

I usually find books written on this category hard to understand and full of jargon. But the author was capable of presenting advanced techniques in an extremely easy to understand language.

I personally recommend to buy this ebook. The quality is excellent and for this low price and 100% Money back guarantee, you have nothing to lose.

Papaya Gelatin Dessert

This dessert is good for digestion and detoxification. It can also be consumed as a delicious light treat during the Undereating Phase. Gelatin is a natural source of silicon and glycans, which support your skin, hair, nails, and connective tissues. It's also a great detoxifymg agent. Papaya contains digestive enzymes. When eaten on an empty stomach, Papaya Gelatin Dessert soothes your hunger while helping to eliminate toxins, fat, and cholesterol from your intestines.

Just Desserts

Chocoholic's Revenge (http is a great site for those of us who love chocolate and don't want to give it up while we're losing weight (see Figure 4.7). The site provides more than 50 recipes for chocolate desserts using less sugar, fat, and simple carbs than traditional versions of the same desserts. Nutrition information, including Weight Watchers POINTS, is provided. A sample recipe is shown in Figure 4.8. You can even send someone a chocolate-themed e-card for free. There's an article on the site about the healthy benefits of chocolate (flavonoids are powerful antioxidants contained most heavily in dark chocolate) and they almost, but not quite, stretch the point of how healthy chocolate is. (It's not, but in moderation it's fine.) FIGURE 4.8 A sample chocolate recipe FIGURE 4.8 A sample chocolate recipe Menus & Planning concentrates on a variety of cooking situations quick and easy menus, family food, outdoor dining, wines, and vegetarian cooking. There...


CHOCOLATE PEANUT BUTTER PIE crackers G cup chocolate syrup Spray a 9-inch pie plate with cooking spray. Allow frozen yogurt to become soft but not melted or runny. In a medium bowl, mix graham cracker crumbs with cocoa powder and powdered sugar. Add melted butter and corn syrup and stir. The crumbs should be sticky but not soggy. Spoon into pie plate. Using a piece of waxed paper, press the crumbs to evenly cover bottom and sides of pie plate. In a small bowl, stir chocolate syrup into peanut butter until all lumps are removed the mixture should be like a paste. Spread about two-thirds of mixture evenly over bottom of crust. Set the other one-third aside. Spoon softened frozen yogurt on top of peanut butter mixture in pie plate in an even mound. When pie plate is full, smooth top with spatula. If yogurt seems soft or runny, return pie to freezer to harden before next step. Add milk to left-over chocolate peanut butter mixture and stir until smooth. Using a spoon, drizzle mixture over...


Westerners have been fools for chocolate ever since the Spanish conquistadors discovered it at Montezuma's Mexican court. And why not The cocoa bean is a good source of energy, fiber, protein, carbohydrates, B vitamins, and minerals (one ounce of dark sweet chocolate has 12 percent of the iron and 33 percent of the magnesium a healthy woman needs each day). Nutritionwise, the rap on chocolate is that cocoa butter (the fat in chocolate) is 59 percent saturated fat, primarily stearic acid. But nobody seems to have told stearic acid that it's a villain. Unlike other saturated fats, stearic acid neither increases LDLs ( bad cholesterol ) nor lowers HDLs ( good cholesterol ). In addition, stearic acid makes blood platelets less likely to clump together into a blood clot, thus lowering you risk of heart attack or stroke. And don't forget the phytosterols, steroidlike compounds in plants that sop up cholesterol in your gut and zip it out of your body before it reaches your bloodstream....

Become Comfortable With Failure

With respect to The Ultimate New York Body Plan, the challenge will be great and the need for motivation essential. Don't let your self-doubt demons take over and cause you to cheat and sabotage your success. Equally important is what I often call fear of success. In this instance, we are so overwhelmed by the prospect of success that we sabotage our program and cheat, either by not training properly or by bingeing on Oreos and chocolate milk. In either case, the result is the same. Cheating derails us, at least temporarily, and challenges our ability to remain motivated.

Take Ownership Of Your Life

This will save you from that bucket of popcorn in the movie theater, the basket of warm bread at the Italian restaurant, and the chocolate bar with almonds at midnight. I will never forget the time I was out with a friend at a restaurant in East Hampton. I ordered a salad. Everyone pretty much followed my lead, ordering big healthy salads and grilled vegetables. I was able to stare down the most tantalizing basket of warm, crusty bread. Not so for my friend, who quietly and quite methodically devoured the entire basket in just minutes. It could have been to soak up the three martinis he had downed like they were water. I watched in horror and complete disbelief as he unconsciously consumed hundreds of calories and a plethora of grams of empty carbohydrates. Had he stopped to think about what he was doing, he might have had one piece of bread, but he definitely would not have eaten the entire basket. Obviously, thinking about

But Will I Still Enjoy Eating

It will really surprise me if you can't. Let's take a look at Patricia Finley's menu. She's been doing Atkins for three and a half months, and she's lost 31 pounds. Patricia, who used to eat quite a lot of starches and who would sometimes go, on massive dessert binges when she was under pressure, has converted to tasty, controlled carbohydrate eating.

How To Choose A Multivitamin

Take control of your trans fat intake. Check the ingredient labels on all the packaged foods you buy, and if you see partially hy-drogenated oil on the label, consider finding an alternative. Even foods that seem bad for you can have healthy versions McCains shoestring french fries, Ruffles Natural reduced-fat chips, Wheat-ables reduced-fat crackers, and Dove dark chocolate bars are just a few of the bad for you snacks that are actually free of trans fats. And remember the higher up on the ingredients list partially hydrogenated oil is, the worse the food is for you. You might not be able to avoid trans fats entirely, but you can choose foods with a minimal amount of the stuff.

Eating Your Riboflavin

Large amounts of riboflavin are found in milk and other dairy foods. Good choices here include cheese, yogurt, and ice cream. Naturally, even this really good justification for indulging in chocolate butternut chip has guilt attached the higher the fat, the less the riboflavin.

Nuts and Seeds The Original Functional Foods

Nuts and seeds have been an important component of the human diet since the days when mankind survived as hunter-gatherers. I suspect that nuts and seeds were the original dessert in caveman days. The two combine protein, fat and carbohydrate in one tidy package. The protein content of nuts ranges from ten percent in walnuts to seventeen percent in almonds the fat content ranges from about thirty-five percent in coconuts to over seventy percent in macadamia nuts the remainder is carbohydrate, including a significant amount of fiber. Obviously, the higher the fat content, the lower the carb count, which is one reason my personal favorite is the macadamia nut.

Sweet Meals for Sweet Teeth

Sweet meals are not the preferred choice. But for those who like to have something sweet for dessert, here's what to do. end of the meal you can indulge in a sweet dessert. But, try to avoid simple (common processed) sugars, hydrogenated and partially hydrogenated fats. They're always bad for you. I suggest and explain how to prepare some dessert recipes, such as pumpkin cheesecake and fruit gelatin, which contain minimal carbohydrates, yet taste like a sweet, delicious dessert (see Warrior Meals and Recipes ). And, as noted earlier, it's okay to eat chocolate at the end of the meal if you want to. Just make sure you treat it as a condiment.

How to Fashion a Food Plan from the Acceptable Foods List

Base your dinners around your favorite protein main courses-lamb chops, poached salmon, roast chicken, filet mignon, buttered lobster tails, seafood mixed grill or whatever you fancy-plus a salad. You might even have an appetizer such as shrimp cocktail with a mustard and mayonnaise sauce (cocktail sauce has carbohydrates), pate or steamed clams in garlic butter. And for dessert, have assorted cheeses or flavored gelatin made with sucralose and topped with whipped heavy cream.

The Most Allergenic Foods

The most allergenic foods are dairy products, eggs, wheat, corn, soy, peanuts, and sugar--and all the foods made with them. There are many other foods that people are allergic to as well, including shellfish, chocolate, yeast, potatoes, aspartame, citrus fruits, coffee, chamomile tea, MSG, additives, and a host of others. Monitor yourself. Those who feel sensitivity to certain foods should avoid them and consider seeing an allergist. In any case, it's always a wise idea to rotate all the foods you consume to avoid developing sensitivities and allergies.

Five Ways To Add More Fiber

Has risen 15 percent in the past 10 years.) Like today's low-carb craze, the low-fat craze originally appears to work because it creates a restrictive eating program that eliminates certain foods and, hence, a certain number of calories. If you suddenly have to cut out countless steaks, baked goods, slabs of butter, nuts, dairy products, and desserts, presto, you lose weight.

The first obligatory warning how NOT to do a free meal

Diet a little bit isn't going to kill you. As I said above, if you want those greasy french fries, or that dessert after dinner, go for it. Just don't order two entrees, three desserts, eat the entire loaf of bread with butter and half of your spouse's dinner and then hit the ice cream place on the way home, call it a 'meal', and think I somehow gave you permission to do so.

Guidelines for the free meal

Under most circumstances, I think a free meal is best eaten out of the house, at a restaurant. This is because you're less likely to go nuts on your total food intake at a restaurant (unless you go to an all you can eat buffet type of place which I don't suggest). You won't order three desserts (unless you want funny looks from the wait staff and your friends) or eat three meals, which is a real possibility if you eat this meal at home. Also, the going out aspect of the meal gives it more of a reward type of flavor, a special treat for your dieting efforts. As above, it would probably be ideal if you at least kept up some of the parameters of your normal diet and make relatively healthy choices. Just go ahead and have some of the forbidden stuff too. So try to make sure and get a source of protein and a salad at least, something healthy. To that you can add some of the forbidden stuff. The low-carber might add a baked potato or some bread (or dessert), the low-fat dieter might add...

Protein Makes a Comeback

During the 1990s, high-carbohydrate, low-fat diets were all the rage. At the time, scientists blamed the high amounts of saturated fats in the American diet for our bulging waistlines and skyrocketing rates of heart disease. A plethora of low-fat and nonfat products soon hit the supermarket shelves, from nonfat cookies to baked potato chips. The U.S. government led the charge by releasing its Food Guide Pyramid in 1992, a nutrition plan that placed grains and other carbs at the base. Americans caught on quickly to the new trend and cut back on meat, switched from whole milk to skim, and gave up their chocolate chip cookies for reduced fat cookies.

Six Monday Meals Examples

Midmorning Chocolate Nutrition Shake Mix one serving of chocolate Myoplex with 12 to 16 ounces of cold water in a blender. Add three ice cubes. Blend at high speed for 45 seconds and serve. Late Evening Chocolate-Berry Nutrition Shake Mix one serving of a chocolate Myoplex according to directions. Then, add four frozen strawberries. Blend on high speed for 45 seconds and serve.

But What About My Bad Habits

It may have been a hard week at work, and come the weekend you definitely intend to engage in some modest pigging out. I, too, enjoy the occasional binge. The question really is what type of binge. People usually binge on chocolates, desserts, cookies, ice cream and candy. Today there is a world of controlled carb products in all these taste-tempting categories, and I strongly recommend that they become part of your Lifetime Maintenance program so that you will enjoy the maximum eating pleasure. But even with these remarkable inventions, you could, by overdoing, still get into trouble. A controlled carb chocolate bar may have only 2 grams of carbohydrates that impact on your blood sugar compared to 17 to 20 carb grams in the sugar-filled variety of comparable size. But eat five of them and you could well be back to the same kind of destructive behavior that got you in trouble in the first place. Trigger foods-ones to which you are addicted-are the ones you can't stop eating, and they...

Finding Substitutes for Favorite Foods

One of the best don't-fall-off-the-program techniques is to eat foods that substitute for a highly desired food. If you lust after any of the above, or for blintzes, lasagna, Yorkshire pudding or even chocolate truffles, ice cream, cheesecake or strawberry shortcake, the answer lies in using the ingenious substitutes for these foods I've provided in the recipe section or through our website at Learn to use them. They can be just as much a part of your menuplanning as grilled chicken and tossed salad. (Remember Not all these recipes and products are suitable for the Induction phase.) Formed in response to needs voiced by thousands of Atkins followers, there is a variety of controlled carb food products available, including energy bars, breakfast bars, bake mixes, shake mixes, ready-to-drink shakes, ice cream, bread, bagels and even a chocolate bar. All products have negligible amounts of carbohydrate, and several come in a variety of flavors. Companies like mine...

Lysine Help for Herpes

The thinking is that the virus feeds on arginine and is blocked by lysine. There really isn't a lot of solid evidence one way or the other for this, but many people with herpes swear that lysine works to stop an outbreak. Since not much else helps, it's certainly worth trying. Arginine-rich foods to avoid include chocolate, nuts, seeds, beer, coconut, grains such as oats, whole wheat, peanuts, soybeans and soy products, and wheat germ. Lysine-rich foods to load up on include fish, lean meats, chicken, soy products, milk, and cheese. You can also buy lysine supplements. Many patients say that taking 2,000 to 3,000 mg of lysine at the first sign of an attack helps ward it off or keep it from being as bad.

HoW Food Affects Mood

Time for chocolate, lots of chocolate, to soothe the pain. Anandamide is a cannabinoid, a chemical that hooks up to the same brain receptors that catch similar ingredients in marijuana smoke. Your brain produces some anandamide naturally, but you also get very small amounts of the chemical from (what else ) chocolate. In addition, chocolate contains two chemicals similar to anandamide that slow the breakdown of the anandamide produced in your brain, thus intensifying its effects. Maybe that's why eating chocolate makes you feel very mildly mellow. Not mellow enough to get you hauled off to the hoosegow (jail) or to bring in the Feds to confiscate your candy just enough to wipe away the tears of lost love. (Don't worry you'd need to eat at least 25 pounds of chocolate at one time to get any marijuanalike effect.) Chocolate milk Milk chocolate Semisweet chocolate Bitter (baker's) chocolate amount of sugar circulating in your blood, a condition known as...

Bottomline Bodybuilding

I'd like to address the sweetness factor in making protein drinks. Personally, I think all artificial sweeteners taste like vomit. They're fine as a sweetening enhancer but some sugar is still needed. I believe the fear of sugar is a little overstated. A couple of spoonfuls a day isn't going to kill you, especially if your goal is to build bulk. What's more absurd is when people substitute dextrose or maltodextrin for sucrose. Not only do they not taste as good but they're less sweet, requiring more of it, which adds to more carb calories. Fructose may seen like a logical choice since it's as sweet as sucrose and it doesn't cause a surge in insulin but it has a fruity aftertaste that just doesn't work with vanilla or chocolate. Besides, an insulin surge after a workout isn't a bad idea anyway. Try mixing some Nestles Quik with a spoonful of cocoa and a packet of sucralose with 2 scoops of protein powder. You'll have the best tasting protein shake you ever tasted and it'll cost a...

Protein Shakes Supplements and Weight Loss Aids

The most important element is buying a shake or powder that tastes good. Although some powders claim you can mix them with water, I've found many of them taste palatable only if mixed with ingredients that are no-nos on the two-week program fruit and yogurt. You can find protein powders and shakes at health-food stores, supplement stores such as GNC, and most grocery stores. If you'd like to try my personal favorite, David Kirsch's Sound Mind Sound Body Meal Replacement Powder in vanilla or chocolate, go to You can also shop online at the following locations

An Individual Approach

But those foods are hardly the end of the story. There are many others that produce intolerances. Strictly speaking, you could react badly to any food you eat. A few of the other very common allergy-causing foods are those in the nightshade family white potato, tomato, eggplant, paprika, bell and other peppers and tobacco. Add to that sulfites, coffee, chocolate and citrus fruits. Among the acceptable foods when you do Atkins, shellfish, beef, chicken, onions, mushrooms, pepper and other spices, plus artificial sweeteners, can also provoke a response.

What Causes Food In tolerances

Food intolerances are implicated in scores of other health disorders. One impressive medical study was done in 1983 by five physicians at the Hospital for Sick Children in London. The researchers took eighty-eight children, all of whom had been having migraine headaches at least once a week for the previous six months, and put them on a rotation diet that strictly excluded many varieties of food for weeks at a time. To the doctors' admitted astonishment, ninty-three percent of the children became headache-free once their intolerances were discovered and the foods were taken out of their diet. One child had reacted to twenty-four foods and was symptom-free when all those foods were withdrawn. Cow's milk, eggs, wheat, chocolate and oranges were all foods to which more than twenty children responded adversely. Of equal importance was the fact that the change of diet corrected (in a number of the children) such other disorders as abdominal pains, behavioral problems, epileptic seizures,...

Recipes by Allie Faden

Due to her interest in cooking (she is currently finishing work on a cookbook) and the requests from individuals on my forum, my good friend Allie was nice enough to work up some recipes for use on the crash diet PSMF. If nothing else, it should help give you some ideas of what kinds of things to eat on the diet. While the majority of recipes are main meals, a few dessert options appear at the end. Her cookbook can be ordered (when it's completed) from her website

Varying Caloric Intake Metabolic Trickery

Saturday includes splurging on lunch and a big serving of dessert taking calories to 3400 for the day. Definitely enough to store fat and, since the body will perceive 3400 as higher than all the other days, not only will it turn on the mechanisms to help support fat storage, but they'll be turned, on high.

The Importance Of Carbohydrates

Anyone who goes on a low-carbohydrate diet notices a pronounced lack of energy almost immediately. They feel weak, tense, and edgy they suffer impairment of concentration and short-term memory. They start dreaming about chocolate instead of sex. What are these signals They're your nervous system sending out for the one thing it needs most sugar

Psychological Benefits Of The Anabolic Diet

With the Anabolic Diet, your body requires more calories to maintain itself. Even when losing weight, you're probably not going to be starving yourself as you would be on the high carb diet. You won't have those cravings where you want to eat 10 chocolate bars. Even if you're in an intense pre-contest cycle and really trying to cut bodyfat, you may get some hunger, but nothing like you'll get on the high carb diet.

Carrie Amazing Changes in Her Lipid Profile

Carrie was in for some unpleasant surprises. While no one would have considered a 5-foot 8-inch-tall woman to be obese at 158 pounds, Carrie discovered that she had a body fat percentage of 34.5, which put her into a high-risk classification. She thought she knew a lot about good nutrition, but when we evaluated what she was eating, we saw that she was trying to eat mostly vegetarian meals and not doing a very good job of balancing out the three food groups. Her diet consisted mainly of salads mixed with small amounts of tuna, cheese, breads, too many desserts, and pasta, with an occasional chicken breast or omelet thrown in for good measure. When I explained to her why she should be eating 30 percent acceptable fats, 40 percent low-glycemic carbohydrates, and 30 percent lean protein, it was a revelation. She had been suffering from frequent colds and flu and didn't realize how she was compromising her immune system by eating only small amounts of protein.

Would recommend a good strong cup of coffee 20 minutes or so before training as a practical natural way to make ftf f i

Caffeine is found in coffee, tea, chocolate, and cola drinks, which includes both diet cola drinks (unless specified that it is caffeine-free) and regular cola drinks. It is also present in related plant products like the cola (kola nut (ref.1), and guarana (ref.2). Concentrated dosages are available in liquid, tablet, and suppository form and in certain medications herbal preparations.

Alternative foods No 2 Substitute sweeteners

1 Sucralose (Splenda) Sucralose, which was discovered in 1976, is a no-calorie sweetener made from sugar. But your body doesn't recognize it as a carbohydrate or a sugar, so it zips through your intestinal tract unchanged. More than 100 scientific studies conducted during a 20-year period attest to its safety, and the FDA has approved its use in a variety of foods, including baked goods, candies, substitute dairy products, and frozen desserts. 1 Tagatose (Naturlose, Shugr) A white powder made from lactose, the sugar in milk. In 2003, FDA approved the use of tagatose in cereal, soft drinks, frozen desserts, candy, chewing gum, and cake frosting. Although tagatose may cause gastric upset (gas and diarrhea), it can also serve as an aid to digestion.

How Youll Succeed

Determined to succeed, you vowed to go about slimming down the right way. You stopped eating red meat, cooked egg-white-only omelettes with no shortening in a Teflon pan, removed the skin from chicken, ate your baked potato without butter or sour cream and consumed lots of pasta. Frozen yogurt, fruit and sherbet served as dessert. Your breakfast consisted of oatmeal and skim milk or else granola and a banana. A typical lunch was white-meat turkey on a roll and a generous salad, hold the dressing.


For the purpose of muscle gain, you can consume a small amount of protein. While undereating, you can have coffee, tea, or unsweetened hot chocolate. However, to avoid an insulin spike that might inhibit the activation of desirable growth-stimulating cellular factors, at no time during this phase should you eat processed carbohydrates or sugar. To be effective, the undereating phase should last between 10 and 16 hours. But to avoid metabolic decline and muscle waste, you should never undereat for longer than 18 hours. If you exercise during the day, you should have a recovery meal after each workout to inhibit protein breakdown and increase anabolic activity in the worked muscles.

Life Out of Control

Many people ate a so-called balanced diet as children, but by the time they reached adulthood their diets had become progressively less balanced. Eating didn't seem all that important to them once, but now it does. So they look at their waistlines, they look at their eating and they realize they have a problem. Usually they notice that their taste in food has gone off in a specific direction. Carbohydrates now form the bulk of what they eat breads and baked goods, cakes and candies, pasta and popcorn. Surprising and illogical food cravings are typical. Do you ever have dinner with a big dessert and almost immediately afterward find that you want some candy That's a sign, as is fatigue, that your carbohydrate metabolism is out of whack.

Free day

Once a week you are required to take a break and relax, this will be called your Free day. Your free day will be a break from your diet and training schedule. Eat what ever you want on this day, really .I mean eat whatever you feel like eating. If you want to eat ice cream and chocolate all day, then that's what you can eat. If you want to eat some fried shrimp, head on down to the Red Lobster.


Many people think snacking is unhealthy and leads to weight gain because many people don't eat healthy snacks If you enjoy snacking and you want to maintain your body weight and perform well, then selecting healthy snacks is critical. Think through a typical day. How often and where do you usually snack Are your snacks healthy or loaded with extra kcals Follow these tips to help promote healthy snacking (Snacks should not replace a meal.)

Whey Protei n

Whey is great to have as a recovery food after a workout, as a light meal during the Undereating Phase, or as a dessert. I don't think whey should be part of the main meal itself since it's a processed powdei, and doesn't contain the combination of tastes, aromas, and different textures that whole foods do. And, as mentioned before, you need to experience the array of tastes, textures, and aromas to be truly satisfied. You should eat real food for the main meal and enjoy it. Whey is dairy, so some people are sensitive to it. Monitor yourseif.

The Bar Scene

Flip through any bicycle or runner's apparel catalogue and you're bound to see a host of ads for energy bars, such as PowerBar, Clif Bar, Met-Rx Bar, Balance Bar, PR Ironman Bar, and the list goes on. Each makes bold claims about what it can do for you, from optimizing the body's natural ability to burn stored fat for energy to providing you with a burst of energy. Not only are they supposed to start your engine and keep it running at optimal efficiency, they're designed to taste good. (Unlike their ancestors, which tasted a tad better than the rubber flooring in your gym.) Check out some of these flavors white chocolate mocha, berry blast, cookie dough, and Kona crunch. Sounds like a get-together at a Ben & Jerry's convention.


As much as you can stand. You're on the downside now. You need a big finish. Eat until you are satisfied. Have any of the veggies from the list on the side. For dessert, have any of the fruit from the list. After dessert, a big glass of water. After the big glass of water, another big glass of water. Dinner Soup. Your last bowl or two. Yeah, have two. Create a nice salad with any of the vegetables from the list. Apple cider vinegar for dressing. Tonight you can add salt, pepper, herbs and spices to your salad. That doesn't mean bacon bits, croutons, or sunflower seeds. For dessert, have any combination of fruits from the list. Eat until you're full.

Starchy Meals

The second choice, which I generally prefer, is to have complex carbohydrates (starches), and no sweet dessert. Remember, even though carbs are unlimited, it's best that they come at the end of the meal particularly for those whose goal is to lose body fat. If you like to mix carbohydrates with protein, that's okay. As noted earlier, eating carbs alone, without protein or fat accompanying it, often causes over stimulation of insulin, which eventually leads to insulin insensitivity, blood-sugar fluctuations, and fat gain.

Glycemic Index

They're high in glucose which causes rapid rises in blood sugar and therefore may trigger undesirable insulin spikes. As noted, grapes should be avoided or eaten in moderation during the day. I sometimes have grapes for dessert after a high protein evening meal.

Neck rotation

Migraines are generally less common headaches but more severe. Although stress can be a major trigger for migraine headache, migraines and cluster headaches are regarded as primarily vascular in nature, and not necessarily the result of muscle tightness. What triggers a migraine headache in one person may have no effect in someone else, including hormone fluctuations, smoking, chocolate, and even the weather.

Meal Replacements

Why bother when you can just rip open a meal replacement packet and toss it into a cup with some water or skim milk. Presto Instant nutrition. Meal replacements can assist in fat loss by substituting two to three of your whole food meals with a low-calorie, nutrient-packed instant shake. One of the meal replacements I have tried and really liked is Nature' s Best Perfect Rx. This shake comes in chocolate and vanilla and mixes up smooth and rich. It costs only about 2.00 a shake. It' s hard to find something that nutritious and low in calories for fewer than 2 bucks.

Karen Teeter

Itself daily, and 1 have kept if off without having to do without the good stuff in life I My Motto now is EAT TO LIVE. DOMT LIVE TO EAT Weight training speeds metabolism and now I am able to have chocolate and cake in moderation and still maintain my weight very easily I continue to weight train and have managed to completely reshape my body and it was not as painful as you may think.

Protein Sources

Protein Powders Protein powders are just powders that consist mainly of protein (typically whey protein is what is sold these days but you can also find blends). Typically, they contain no more than 5 grams of carbohydrates and 20-25 grams of protein (per scoop). Calorie wise they consist of anywhere from 100-125 calories. Good sources of these powders are Prolab's Pure Whey (available now also in Cinnamon Oatmeal flavor), EAS MyoPro (chocolate being my favorite flavor), Next Nutrition De

What do I eat

Admittedly it's not a huge list of foods but this is also a short-term diet (making the above foods part of your habitual diet will be good for maintenance afterwards, see chapters 11-15). As well, you should be able to keep yourself interested by mixing and matching. For example, melt some fat free cheese on top of extra lean ground beef, throw on some lettuce, tomatoes and mustard and make a cheeseburger. Or make an omelette out of egg whites and the same fat free cheese (throw in some veggies to plump it up), you can make a dessert of sorts out of cottage cheese with some chocolate protein powder and some Splenda, you get the idea.

Free meals

Rather, go eat a 'normal' meal where you are not supremely obsessed with the content. Don't get me wrong, striving to make healthier choices at this point is always a good thing (especially if you have long-term weight loss maintenance as a goal) but breaking your diet a little bit isn't going to kill you. Want those greasy french fries, or that dessert after dinner, go for it. Just don't order two entrees, three desserts eat the entire loaf of bread with butter and half of your spouses dinner and then hit the ice cream place on the way home, call that a 'meal' and think I somehow gave you permission to do so. I think, under most circumstances, a free meal is best eaten out of the house, at a restaurant. This is because you're less likely to go nuts on your total food intake at a restaurant (unless you go to an all you can eat place which I don't suggest). You won't order three desserts (unless you want funny looks from the wait staff and your friends) or eat three meals, which is a...

Outside Your Home

The trick in restaurants is to not start eating until the appetizer or main course arrives. Or ask for a celery and olive tray in lieu of bread. If your companions want bread on the table, move the breadbasket to the far end of the table so it won't be under your nose. Remember, too, never save room for dessert.


There's no disputing the pick-me-up of a morning cup of coffee. But there is great debate on whether caffeine's jolt has more harmful long-term effects than it does short-term benefit. Caffeine occurs naturally in coffee, tea, and chocolate, and many sodas and energy drinks are loaded with caffeine.

For Mind And Body

Just one Slimshots, the si c of a coffee creamer helps you eat op to 30 less all day. No jitrcrs or embarrassing side cffccts Works from tht 1st day Now available in a light chocolate flavor Safe, all natural clinically proven active ingredients *See Available ac CVS, Walgreens, Rite Aid, Walmart, GNC.

Pumpkin Cheesecake

The sweetness can be adjusted according to your taste. It goes very well with organic yogurt or low-fat sour cream. As you can see, this dessert is high in protein, low in fat, and relatively low in carbs. It's also highly nutritious, supplying you with abundant carotenes and soft fiber

The Last Week

About two hours before you are due to go on the stage (for prejudging) you may start to consume simple carbohydrates. It doesn't matter if you eat fatty foods at this point. Chocolate is great. Don't overdo it though, or you may bloat your abdomen or make yourself sick. Consume chocolate at regular intervals. You may wish to use ephedra or eca before going on stage, in which case take an hour or so before. Some people suggest baby food, sweets or mint cake before competing, all of which are fine, but I feel chocolate is sufficient. Small amounts of protein and carbohydrate Chocolate

The Tricky Treat

Don't fall for the no-sugar scam When manufacturers remove the sweet stuff, they often add fat. One popular brand Offers chocolate-chip cookies that each contai n 160 calories and nine grams of fat, so why not eat the real thing You might save calories with sugar-free candy, but many contain sorbitol, which can cause bloating and diarrhea. SLIM STRATEGY Get your cookie fix with graham crackers, which have almost a teaspoon less sugar per servi ng than many other packaged cookies. Or find a 100-calorie snack pack of your favorite (try Kecbler Fudge Shoppe Mini Fudge Stripes). Taking a trip to candy land Grab a 60-calorie Tootsie Pop or a York Peppermint Pat tie (140 calorics and 2.5 grams of fat).

Eating More Fiber

Imagine yourself eating six chocolate chip pecan cookies in a row. All too easy, isn't it Now imagine yourself eating six apples in a row. Impossible. The sugar in fruit satisfies your sweet tooth, while the fiber in it fills you up quickly with far fewer calories and none of the fat from cookies or candy. (Actually, because fiber is by definition indigestible, it doesn't really have any calories at all.) This chart gives you the fiber and calorie counts for some favorite fruits and vegetables. All plant foods fruits, veggies, nuts, grains, and seeds contain both soluble and insoluble fiber in varying amounts.

Emotional Eating

The air conditioner is broken, the repairman didn't show up and the thermometer stands at 96 degrees in the shade. Or the dinner date you've been anticipating all week has just been canceled. To console yourself when you're sad, lonely or have just had a really bad day, you pull out the chocolate-chip cookies and dive into the rocky road ice cream, right It is so easy to use food to comfort yourself when things aren't going well.

Types of Calories

Carbohydrates are derived from non animal foods. Examples of healthier carbohydrates include rice, pasta, beans, breads, potatoes, yams and fruit. Other carbohydrates, sometimes called manufactured carbs include pretzels, low fat cakes, cookies and related items. Of course, desserts are full of carbohydrates found in the flour and sugar and, in most cases, they're loaded with fat. For our purpose, we're trying to differentiate, what's a pure carbohydrate .

Abs Diet Smoothies

Smoothies are one of the best parts about being on the Abs Diet. They take less than 3 minutes to make. They pack in multiple high-nutrient foods. They fill you up. If that's not enough, they can also taste like a five-star dessert. You can come up with your own concoctions by using 1 milk, low-fat vanilla yogurt, whey powder, and ice as the main ingredients. Oatmeal and fruit make nice additions, as does a spoonful of peanut butter. Include all ingredients in a blender, and blend until smooth. For extra volume, add more ice. Here are some examples. 2 tablespoons low-fat vanilla 2 teaspoons chocolate whey yogurt powder


What about desserts Most nutritionists and trainers would tell you to go easy on desserts. We are not going to buck that trend Desserts are fine on a Feed Day, and they should be limited to one serving per week. Enjoy your weekly dessert. I do, especially when I'm on the Extreme Plan. In fact, I had a slice of apple pie with ice cream after my grilled chicken salad for lunch today. But we are smart about it. For example, I will walk briskly in the hills for an hour this evening. That dessert will be long gone after that

Fact vs Fallacy

Don't just take my word for it-turn to the Food and Recipes section beginning on page 367 and see for yourself. Additionally, in the time since the last edition of this book was published, numerous companies have introduced controlled carbohydrate versions of bars, shakes, syrups, candy, chips, desserts, bread, ice cream and more, including my own company. It has never been easier to stay with an eating plan that offers you the full spectrum of delicious foods in quantities that leave you satisfied.

Forget about denial

Just because you implement the strategies put forth in this book doesn't mean that you have to turn yourself into the type of person who can never enjoy a chocolate brownie or a dish of ice cream for fear of losing control. Successful metabolic control doesn't depend on long-term denial, and this powerful new program does not promote any such solution. Pumping up your metabolism is the name of the game, and it will turn you into a winner in no time at all.

And Theres More

With this program, not only will your high-speed metabolic rate iron out the bumps and lumps in your road to a thinner you, but you'll also gain the upper hand in how you eat, what you eat, even when you eat. You'll have the power to take it or leave it. If you want to enjoy an occasional sugary dessert, have a periodic nighttime snack, or even indulge in a rare caloric binge,

Making Chocolate 101

Making Chocolate 101

If you love chocolate then you can’t miss this opportunity to... Discover How to Make Homemade Chocolate! Do you love gourmet chocolate? Most people do! Fine chocolates are one of life’s greatest pleasures. Kings and princes have for centuries coveted chocolate. Did you know that chocolate used to be one of the expensive items in the world, almost as precious as gold? It’s true!

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