3 week diet free download pdf

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Your doctor will administer tests to determine if you have PCOS. If you are diagnosed with the condition, work with your doctor and a nutritionist for PCOS to make lifestyle changes to continue to live a normal life. PCOS is a condition that causes a hormonal imbalance in women of reproductive age. Each woman's PCOS symptoms are unique. Many studies have explored the link between blood sugar, insulin, and PCOS.

Here's what science has taught us:. Be prepared to discuss your signs and symptoms, as well as your family's reproductive medical history.

If they believe that your condition may be PCOS, ask them to refer you to an endocrinologist. Endocrinologists specialize in hormone-related disorders.

Whether it be for increasing your energy, losing weight, or infertility linked to PCOS, a dietitian is a valuable part of your care team. To learn more about our approach to helping you manage your PCOS click here.

Take your reading on the go and download the PDF, included with your downloadable guide is a 7-day meal plan complete with easy-to-follow recipes and shopping lists. We may also incorporate PCOS supplements into your plan. Our recommendations will vary depending on the presence and severity of your specific symptoms. Click HERE to learn more about high quality carbohydrates, and how to use the Glycemic Index to choose carbohydrates that will help stabilize your blood sugar.

Many people try fad diets as a way to alleviate their PCOS symptoms. But should they? People who suffer from inflammation caused by lactose, gluten, or soy will find advantages to following dairy-free , gluten-free , or soy-free PCOS diets.

Your dietitian will be able to work with you to determine a specific PCOS diet to optimize your health. Read more about following a dairy-free diet for PCOS. Vegan diets consist of eating grains, vegetables, and fruits.

Because vegan diets consist of vitamin- and mineral-rich whole foods, it can be tremendously useful in alleviating PCOS symptoms. Research has shown that following a proper vegan diet can improve ovulation, regulate menstruation, and reduce risk for future conditions associated with PCOS, such as type 2 diabetes. Speak with our dietitians and nutritionists to ensure you are eating a nutritionally sound vegan diet to reduce weight and manage PCOS symptoms. Read more about following a vegan diet for PCOS.

The Ketogenic Diet, Keto is a special high-fat, low carbohydrate diet designed to control seizures in individuals diagnosed with epilepsy. In recent pop culture, the Keto diet is viewed as a quick weight loss solution. Because the Keto diet is an extremely strict, nutritionally unbalanced diet, we do not recommended it for PCOS management. In order to create a lifetime of nutritionally sound habits, follow the advice of your dietitian to manage you PCOS.

Avoid the Keto diet. If you have PCOS, it is very important to consume multiple small meals throughout the day. This approach will allow your insulin levels to self-regulate and remain balanced.

If you are intermittent fasting , your large meals cause Hyperinsulinemia excess insulin in blood. Hyperinsulinemia increases androgen production, increasing the clinical effects of PCOS! Read more about intermittent fasting and PCOS. Maintaining a balanced diet and healthy weight are key in managing PCOS symptoms. Consuming a diet rich in nutrients, vitamins, and minerals will aid in healing your body from the inside out. Anti-inflammatory foods can also make a big difference.

The following food choices will help keep blood sugar levels stable while helping to achieve a healthy weight to manage complications associated with PCOS.

This ensures that you are getting the right amount of nutrients you need to manage your PCOS. Eating carbohydrates that are high in fiber will work to lower insulin levels and lower inflammation in the body. Antioxidants will work to decrease inflammation in the body, boost immunity, and help to prevent obesity.

Fat is a biological necessity and will increase hormone production, aid in vitamin absorption, and improve heart health and brain function. Let your intuition guide you. A PCOS Diet emphasizes eating whole, unprocessed healthy food to enable vitamin absorption, nutrient intake, and weight loss. It is important to stay away from refined sugars, white flour, and excessive sugary beverages. These products increase blood insulin, which results in greater androgen production For an even more detailed look at foods to avoid with PCOS, click here.

Go beyond what you're learning in this guide, included with the downloadable PDF is a 7-day meal plan complete with easy-to-follow recipes and shopping lists. Weight loss can be difficult for women with PCOS, but it is achievable. It is important to remember that weight loss with PCOS will be gradual and slow due to the hormonal imbalances, inflammation, and blood sugar issues associated with PCOS.

To reach your weight loss goals, work with your doctor to incorporate medications that will work to improve insulin sensitivity. Weight loss will be possible when you combine a healthy diet, regular exercise, and proper medication. Read more about PCOS and weight loss. Not all women with PCOS are overweight or obese. About half of all PCOS cases are women who fall within the normal weight range.

Women diagnosed with PCOS will have ovaries that are oversensitive to the effects of insulin, resulting in excessive androgen production.

Even if you are not overweight, by eating a well-balanced diet, you can decrease the effects of insulin on your ovaries. In addition, even women who are considered a normal weight are at an equal chance of developing risk factors associated with PCOS, such as cardiovascular disease , hypertension , infertility , and type 2 diabetes. It is important to consume a high-quality diet to support blood sugar control and hormone balance. In addition, establishing a regular exercise routine to maintain a healthy weight to prevent these conditions is important.

There is not a one-size-fits-all approach when it comes to diet, fertility, and PCOS. Various studies have shown that improving your diet can improve your likelihood of becoming pregnant.

Preconception counseling and reducing tobacco and alcohol consumption can also be effective. Achieving weight loss will increase your chances of becoming pregnant. In addition to helping to manage PCOS symptoms, weight loss can help facilitate pregnancy , decrease maternal risk once pregnant, and lower miscarriage prevalence. The best news is that our team can also help you once you become pregnant.

Read more about PCOS and fertility. If you have PCOS and feel chronically fatigued a. While fatigue symptoms may occur for anyone, PCOS has three specific linkages to your chronic fatigue:.

Each of these fatigue causes affects your body slightly differently and has a unique remedy. Have you noticed thinning hair, or that you might actually be losing your hair? You're not alone. Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID, plus expertise on managing health.

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Brian Flatt claims that dieters may also experience a range of other benefits with this diet including:. Flatt says that people who undertake this diet lose an average of 12 to 23 pounds of pure body fat.

Some dieters have experienced losses as high as 33 pounds. According to The 3 Week Diet, your results will depend on your dedication and the amount of effort you put into the diet. If you want to lose even more weight you also have the option to continue the diet beyond the days.

Each method alone can have a significant effect so you do not have to incorporate all of them. However, when you implement them all together, you will lose weight rapidly. Each week, you will begin a new phase. All of the phases are low in carbohydrates and calories. The purpose is to maximize fat loss early on while gradually introducing more whole foods into your diet.

Eventually, you will progress towards a nutritionally balanced and complete diet, to maintain a healthy weight for life. When you complete The 3 Week Diet or have achieved your goal weight, you will continue to weigh yourself every day. At any time if you are three pounds or more above your target weight you should begin Phase 1 immediately. Continue on Phase 1 until you get back to your target weight, which usually just takes one or two days.

The manual also includes a gym workout for those who are dedicated to their exercise regime. To gain fat-loss benefits you need to workout for just minutes a day, 3 to 4 days a week. This is because burning stubborn body fat is burned most effectively with intense, full body exercises пїЅ rather than long cardio sessions.

The manual also includes the Midsection Miracle Workout , which contains the only two exercises you need to get 6-pack abs. It is no longer sold but you can see the PDF here. The 3 Week Diet involves a reduced calorie, low-carbohydrate diet, which is combined with intermittent fasting.

FIBER Fiber is actually a carbohydrate but I felt the need to devote a specific section to fiber because of the misinformation surrounding it. This is because fiber cannot be digested by the human body. Since fiber is not digested by the body, it does not create a rapid rise in blood sugar like other carbohydrates. But beware! There are two schools of thoughts on fiber. However, you should be sure to get your fiber from vegetables and salad greens rather than forcing yourself to get 30 grams per day as recommended by the mainstream medical community.

If you are concerned about constipation, some researchers believe that constipation itself is caused by too much fiber in the diet. Increasing your water intake during this diet is essential to good health, proper kidney functioning and it has remarkable effects on relieving constipation. It accomplishes this through a complex series of chemical reactions whereby food is converted to the energy we need. When we eat, the food we swallow enters our digestive tract and is broken down by digestive enzymes.

Carbohydrates are converted to glucose, fats to fatty acids and protein to amino acids. Once these nutrients are broken down, they are absorbed by the bloodstream and carried into the cells of the body.

Our metabolism then works to either release these nutrients as energy, use them to build and repair lean tissue or store them for later use. The other is destructive, though in a positive sense, as it breaks down nutrient molecules to release energy. The constructive metabolic process is called anabolism, whereas the destructive process is called catabolism. Small nutrient molecules are converted into larger molecules of protein, carbohydrates and fat.

Catabolism: is responsible for immediately providing the body energy to use. Instead of building up, it breaks down the nutrient molecules to release energy.

These two processes do not occur simultaneously but are balanced by the body based on several factors. Basal metabolism: sometimes called resting metabolism, this is the metabolism component responsible for keeping you alive by ensuring normal body functions. Even if you were bedridden the whole day, basal metabolism is still at work. People who want to lose weight usually aim for a higher basal metabolic rate BMR. Physical movement: this can range from a simple moving of your fingers to strenuous exercise.

Usually 25 percent of the calories you consume are for this purpose. Thermic effect of food: this indicates the digestion and processing of the food you take in.

As you will see, the digestion of certain foods will require much more calorie expenditure than others. Protein takes a lot of calories to digest while carbohydrates take far less. What Affects Metabolism? Sometimes this makes an entire world of difference between a person who can eat almost everything and not gain an ounce and a person who easily balloons after indulging just once.

Metabolism slows down as you age. Muscle plays a key role in a fast metabolism, as will be discussed in exercise portion of The 3 Week Diet. While timing is not everything, meal frequency greatly affects your metabolism. The more stressed you are subjected to, the lower your metabolism will be.

How well the hormones work, then, directly affects metabolism. To a certain extent, diet and stress levels affect the hormones involved in metabolism, as you will find out later. Hormonal disorders or imbalances can affect metabolism as well. Perhaps you even gave it some credence for a while. If you want to burn fat and become lean, you must accept this fact right now and you must hold this truth sacred.

When you restrict carbohydrates in your diet, you will become leaner. This is an absolute fact. When you increase your carbohydrate consumption, you will get fatter. This is not disputed. When our blood sugar increases, our pancreas secretes insulin into the bloodstream. It does this by moving the sugar out of the blood and into the muscles, liver and fat cells. If not for insulin, this high blood sugar aka glucose would be toxic.

As you may know, diabetics need to add insulin to their bodies to keep them alive and functioning. So, insulin is a good thing with regards to keeping us alive by alleviating high blood sugar levels that are triggered by carbohydrate consumption. Insulin is also a storage hormone. What this means is that when insulin is present in the bloodstream, as it is when we consume carbohydrates sugar, starch , the excess carbohydrates those that are not needed right away for energy are broken down and stored in our fat cells as fat.

When this happens, our fat cells get larger So, as long as there is high levels of insulin is flowing through your bloodstream which is only caused by carbohydrate consumption , your body will be working to store fat rather than working to burn it. You simply cannot consume a carbohydrate-rich meal and burn fat at the same time. Your body is either storing fat or burning it, depending on the food you eat. And because of that, the body needs to fuel its work on a non-stop basis for as long as we live.

Another thing to keep in mind is that YOU can make a decision to have your body running on carbohydrates or have it running on fat. On The 3 Week Diet, we will shift from carbohydrate burning to high-octane fat burning instead. Contrary to popular belief, fat flows in an out of your fat cells in the form of fatty acids , on a continuous basis throughout the day, making itself available to be used for energy.

Now, when we eat three meals per day and everything is working properly, your body will become fatter after eating a carbohydrate-rich meal and then, leaner in between meals after all the carbohydrates have been burned and the body begins to burn fat because it has run out of carbohydrates.

Understand that various cells in the body have a need for fat. However, when those cells that need fat to function properly are not getting the fat they need because of insulin present in the bloodstream , your blood sugar drops.

Guess what happens when they are not used up for energy? Because of this, they remain stuck inside the fat cells and become the stubborn, stored body fat that we want to get rid of.

This is why so many people have so many problems with stubborn body fat. They can reduce their calorie intake all they want but as long as they are consuming carbohydrates, those triglycerides are going to remain intact! Insulin causes your body to store excess calories as fat AND prevents fat from being released from your fat cells to be burned for energy. The 3 Week Diet - Introduction Manual. Remember, nothing causes us to burn fat faster than starvation. Since the body relies primarily on carbohydrates for its energy, when we remove those carbohydrates, the body will be forced to get its fuel elsewhere.

Now, in the case of starvation, the body would normally begin to break down lean body mass for glucose energy via a process known as glucogenesis. Now, glucogenesis will be completed by using the protein we are getting from our diet which spares our lean body mass. And, consuming less carbohydrates increases glucogenic activity. The presence of glucogenic activity means we cannot store fat because that glucogenic activity needs all the fat it can get to be able to fuel the glucogenic process.

And needless to say, maximizing the hours that your body is burning fat in a day is the ultimate key to a sexy, lean body. Without carbohydrates, your body is forced to turn to an alternate fuel source to keep you running all day long.

Once you restrict carbohydrates from your diet and keep protein intake up , your body has absolutely no choice but to break down and burn body fat for the fuel it needs. You will be truly amazed at just how much fat you will burn once you restrict carbohydrates from your diet. On The 3 Week Diet, we will use nothing but stored, gooey body fat to keep us going. This diet alone will produce amazing weight loss.

However, by following The 3 Week Diet exercise program, we can nearly double our weight loss goals, while obtaining some very favorable body composition changes.

When you add The 3 Week Workout to the diet, fat loss is typically over 1 pound per day. Because of this, you will start to see some nice progress in just a couple of days after starting. In following this diet without deviation, I have yet to find anyone not being able to lose at least 10 pounds in the 21 day period.

In addition to carbohydrate restriction and strategic protein consumption, we will add quality, healthy fats to enhance our fat-burning goals. While carbohydrates are NOT essential to the human body, we cannot live without protein and fat. Interestingly, we could eat all the carbohydrates we wanted and could still die of starvation if we did not have fat and protein in our diet.

We restrict carbohydrates in this diet because it immediately stops adding to the fat cells we already have AND it forces our bodies to burn fat for all of our daily energy needs. We limit the fat in this diet to EFAs essential fatty acids and the trace amounts of fat in the allowed foods. Limiting but not completely eliminating fat will force our bodies to burn stored fat rather than to use dietary fat the fat we eat for our energy needs.

Keep in mind that our bodies do need a certain amount of fat every day for proper functioning. So, we will give your body the kind of fat it loves and needs in the form of EFAs. We increase our protein consumption because it helps preserve lean body mass and it keeps our metabolisms cranked up.

Also, digesting protein burns a ton of calories due to its chemical structure that makes it far more difficult to digest than fat and carbohydrates. Protein keeps you full for hours and the amino acids in protein are an absolute requirement to sustain your life and to keep you healthy. After about three hours, the amino acids taken from your last protein-based meal are no longer in your bloodstream. At this point, your body begins to seek out the amino acids it needs from your lean body mass.

Eating every three hours prevents this from happening. Eating frequently ensures your lean body mass stays intact and that your muscles are not being broken down and used for energy. Remember, the more lean mass you have, the faster your metabolism will be. Frequent meals also help to control cravings and binge eating. By this time, you just want food and you go after whatever it is that you crave.

When you eat strategically, you will never get to this point and you can always have a plan for your next meal. Frequent meals keep blood sugar levels normalized, which keeps insulin levels at bay.

This means you will be burning fat rather than storing it. Missing a meal is a cardinal sin on The 3 Week Diet. The simple fact of the matter is that when you skip a meal, your metabolism slows down and puts your body into a catabolic state. Never, ever skip a meal! The key to pulling this off successfully is to have preplanned meals for every day.

Meal frequency is a key component to losing weight on The 3 Week Diet. By eating five meals a day as prescribed in The 3 Week Diet, you will significantly increase your metabolism, effectively build lean muscle and increase the amount of fat you burn on a daily basis.

Drinking adequate amounts of every day is absolutely essential for weight loss. Water helps your kidneys work at full capacity. The problem with this is that the liver is responsible for metabolizing fat in your body. When on The 3 Week Diet, you will lose water weight along with body fat. Remember, water weight is still weight and partly responsible for your body bloating and tight fitting clothes.

The fact is, carbohydrates are hydrophilic which means they cause water retention and water retention is not something we want. Protein, on the other hand, encourages water to be released from the body. Once you restrict your carbohydrate intake, you will begin to let loose of that stagnant water that is being stored in your body.

Because of this, it is essential that you consume enough water every day to avoid dehydration. Because you are burning a great deal of fat during The 3 Week Diet, you will need ample water to help flush out the by-product waste of fat burning. You will find that when you restrict the amount of carbohydrates you eat and increase the amount of water you drink, your body stops storing water and will begin to use it more effectively. My advice is to drink glasses of water every single day.

This amounts to about half a gallon of water. This may seem like a lot of water at first and you may have to actually force yourself to drink that much in the beginning. However, once you do this for a while, you will regain your natural thirst and actually be thirsty for this much water every single day. And again, once you begin drinking this much water, you will find that your body will not retain water, but will instead use it to flush your system keeping it clean and functioning right.

The following supplements are required during The 3 Week Diet. They will help your body run efficiently, help burn fat at maximum potential and will provide many healthier benefits. In fact, there are several diseases including obesity that are linked to inflammation and the lack of muscle mass. When you control the inflammation in your body, you can effectively control the onset of numerous diseases, including type II diabetes, heart disease, depression, arthritis and obesity.

Muscle mass decreases over time, especially when we are not eating enough protein and not engaging in exercise. The less muscle mass we have, the more weight we will gain. Lean muscle mass is crucial to keeping body fat at bay. A healthy body is a body that has low levels of inflammation and high levels of muscle mass.

While many attribute to high levels of inflammation and loss of muscle mass to aging, the fact is, we can keep our bodies young through proper nutrition and exercise. We get old from the inside out. So, it is important to keep inflammation down and exercise up. Essential fatty acids are exactly that: essential. Humans must ingest them because our bodies are unable to create them. Fish oil capsules are a great way to get your essential fatty acid needs. Essential fatty acid intake is imperative at maximizing your effectiveness on How to Lose Weight Fast, The two major forms of omega-3 fats used by the body are EPA eicosapentaenoic acid and DHA docosahexaenoic acid.

You may be wondering, how will this help my diet? Well, the key to this fatty acid is that energy is generated in the cells during the metabolism of these acids. During your diet, your energy sources from protein and essential fatty acids will help your metabolism to continue running and burning those extra carbohydrates or stored fat as fuel. In the past, whey protein shakes were awful and gritty. Science has come a long way, however, in making these shakes a lot more tolerable. Do they taste like your favorite milkshake topped with whipped cream and a cherry?

And, by adding some sugar-free flavored syrups like they use in coffee shops , you can incorporate some good variety and make some very tasty shakes. When choosing a Whey Protein to use in this diet, be sure to choose a brand that allows you to keep carbohydrates as low as possible no more than 2 grams per scoop. Additionally, during this diet, you will want to keep fat as low as possible as well also no more than 2 grams per scoop. This will ensure the best possible conditions for your weight loss goals.

Depending on your weight, you may need more than one scoop. If you were to take two scoops, just be sure that you are not exceeding 4 grams of carbohydrates. As you will see, whey protein makes up a large component of The 3 Week Diet. The fact is, numerous studies have shown CLA as a provider of a host of benefits including combating diabetes, building lean muscle mass, thwarting cancer, keeping fat cells from becoming larger and dramatically reducing body fat. CLA helps to move the fat you eat into your muscle cells instead of being stored as body fat.

Leucine As you may recall, Leucine is an essential amino acid that is found in dietary protein. While researchers have known about Leucine for decades, they have only recently determined the amazing benefits that Leucine has on the body.

Leucine has been proven to be the most important amino acid to muscle building. Researchers at the University of Illinois conducted studies that examined weight loss diets containing 10 grams of leucine per day with grams total of protein per day with a minimum of 2. In two separate studies, the groups consuming high leucine diets had greater weight loss, greater fat loss and better preservation of lean body mass.

Understand that whey protein is a complete protein which is a great source of Leucine. However, we will add additional Leucine to our daily diet to ensure that we are getting enough Leucine every day. It contains electrolytes magnesium, potassium, sodium that are extremely important in a low-carb diet. You can definitely find something similar but this product does get my personal recommendation.

You can order it by clicking here. We all wish this was the case, but sadly, it is not. Most fat burners provide very little benefits in terms of weight loss, but with a proper diet and exercise program, they can add significant results. As far as fat burners go, the most effective one to ever hit the market was Ephedra. Unfortunately, Ephedra was used irresponsibly by a few, which resulted in their untimely deaths that were linked to Ephedra.

Because of this, over-the-counter Ephedra based diet pills were banned in Since the Ephedra ban, many manufacturers began trying to find something comparable to Ephedra. Unfortunately, most of these have fallen short. Fat Burners are definitely not required on The 3 Week Diet. The reason I have listed them as optional is because they do have advantages in keeping the metabolism high as your body starts to slow down when switching over from carbohydrateburning to fat-burning and they provide some extra, focused energy that helps with your workouts.

Personally, I like the added effect that a good fat burner provides. The problem, again, is that most fat burners are worthless. To start, I suggest taking this combo two times a day once before your first meal and once before your workout.