How to lose weight fast - 23 pounds in 21 days

THE

3-WEEK

DIET
A Foolproof, Science-Based Diet
Guaranteed to Melt Away 12 to 23 Pounds
of Stubborn Body Fat in Just 21-Days

INTRODUCTION MANUAL

!e information in this manual is not intended to replace medical advice. No
action or inaction should be taken based solely on the contents of this
information. Before begin-ning this or any other nutritional or exercise
regimen, consult your physician to be sure it is appropriate for you.
!e information and opinions expressed here are believed to be accurate,
based on the best judgement available to the author. Readers who fail to
consult with appropriate health authorities assume the risk of any injuries.

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

TABLE OF CONTENTS
Rapid Weight Loss

4

How !is System Works

6

Why !is Diet

8

Why 3-Weeks?

9

21-Days to Make a Habit

10

Fat Loss vs. Weight Loss

11

Nutrients

14

Protein, Fat, Carbohydrates

15

!e Food Pyramid And Obesity

19

Fiber

21

Metabolism

22

How We Get Fat

25

Triglycerides

29

How To Get !in

31

Diet Overview

32

Meal Frequency

33

Water

34

Diet Essentials

35

LetÕs Get Started

41

t_ t_ t 1

This is Not a Review Or a Free Report!

This Introduction Manual is just a "small part" of the actual
Brian Flatt's 3-Week Diet program, so that you know THE
FACTS and THE TRUTH of what you will get if you decide to
make a purchase.
If after reading this guide, you feel that the whole
information within The 3-Week Diet program is suitable for
you and helpful to achieve your goals...
Click here to get the complete package.
(or use the download button on the last page of this document)

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

M

any of us are paralyzed by the con"icting information being given out in the health and
nutrition #eld. !ere are hundreds (if not thousands) of diets and nutritional plans, quick
#x pills and powders, gadgets and gizmos, infomercials and gurus who are all

giving us confusing and very often, con"icting information on how to lose weight.
WhoÕs right? WhoÕs wrong...how do we know?
!e fact is, the weight loss industry is a multi-billion dollar marketplace that thrives on
keeping us guessing. It seems like we canÕt go a month these days without something
Òbigger & betterÓ to come along that can help us lose weight Òfaster & easier.Ó ItÕs
the constant barrage of new products and methods that keep us so confusedÉ

But hereÕs the thingÉ
!e real, true ÒsecretÓ of how we get fat and how we lose weight has been discovered decades ago.
And since then, that ÒsecretÓ has been used to help millions of people to lose weight. Unfortunately, mainstream medicine and the multi-billion dollar diet industry want to keep this a secret.

!e problem is that although we know how to lose weight, most people donÕt know how to
take full advantage of these weight loss methods to really make the pounds come o$ fast.
When the weight doesnÕt come o$ as fast as we want, we are more susceptible to those products
that promise Òfaster & better.Ó But in reality, those products never live up to their promises.

!e fact is the diet & #tness industry does not want you to learn the true secrets to
ultra-fast weight loss because once you learn itÑthey know that youÕll never need to
buy another one of their bogus products again. And when you donÕt need their
products, the multi-billion dollar diet industry takes a great big #nancial hit.

t_ t_ t 2

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

Enter the 3-Week Diet…
!e 3-Week Diet is based on medical science, rational thought and proven, real-life results.
As of right now, you can rest assured that you will never need to buy another diet book,
fancy gizmo or magic pill to lose weight ever again. Quite simply, the 3-Week Diet cuts
through the bull and gives you a time-tested, proven and e$ective blueprint for rapid fat loss.

!is isnÕt one of those diets that work for some but not others. !e fact is, the 3-Week
Diet is based on the science involved with the human body and how di$erent
nutrients a$ect our hormones resulting in either weight loss or weight gain.

t_ t_ t 3

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

RAPID WEIGHT LOSS
In all my years in the diet & #tness industry, I donÕt think anyone has ever told me that they
were looking for a way to lose weight slowly. In fact, most people that come to me about losing
weight are looking for something that will produce results as fast as humanly possible. And I truly
believe that the #1 reason that most diets fail is because they donÕt produce results fast
enough. LetÕs face itÉitÕs no fun to spend hours at the gym, followed by small portions of food
we canÕt stand, day after day, only to see the scale drop just one pound during the week.

For a diet to be successful, I truly believe that the diet must produce visible and signi#cant
results FAST. When the dieter sees real results quickly, he/she becomes more engaged.
And when I can get the dieter engaged in the diet, it produces a Òsnowball

e$ectÓ causing the results get better and better
as the dieter gets leaner and leaner because of
the results they are seeing on an everyday basis.
On the 3-Week diet, you WILL see real results daily.
Your scale will move, your clothes will #t better, youÕll
feel lighter (because youÕll actually be lighter) and you
will look and feel better than you have in years.

!is is why the 3-Week Diet is so ultra-e$ective. It produces extremely fast, visible results. !ese fast results keep the dieter motivated. And that motivation keeps them going until they reach levels of fat loss that they never imagined were possible.

Once you #nish this book, youÕre going to know more about how we gain and lose
weight than most doctors do. And, using the methods youÕll learn in the 3-Week
Diet, youÕre going to be fully equipped to lose weight virtually on command.
!is is not another ÒfadÓ diet. !is diet is based on science and it has been proven to be
extremely e$ective for millions of people for the past several decades. !is diet takes into
account your own biology and hormones and how the body processes, utilizes, stores and
burns body fat. !is book will show you how and why you have gained the excess weight you
now want to get rid of, so that you can stop the weight from ever coming back.

t_ t_ t 4

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

!is is the diet that puts you in control.
One of the #rst questions IÕm always asked is:
ÒIsnÕt losing weight this fast dangerous?Ó
Well, IÕm not sure where the idea that losing weight quickly is dangerous. In my
opinion, itÕs just the opposite. !e longer youÕre walking around with excess fat on
your body, the harder it is for your body to function. Your heart needs to work harder
and harder to move your body, which puts a deadly strain on one of your most vital
organs. And research has shown that the longer youÕre walking around with excess
weight, the more susceptible you are to a host of diseases and medical problems.
Because of all the health problems associated with excess weight, doesnÕt it make
perfect sense to get rid of that weight as fast as possible?
I think so.
IÕm not really sure where the idea came from that says losing weight at a rate of just 12 pounds per week is the ÒsafestÓ or ÒbestÓ way to lose weight. In reality, there is
little medical safety data out there with regards to how fast we can safely lose weight.
Most weight loss Òsafety dataÓ deals with how the weight is lostÑrather than the rate at
which it is lost. Yes, there are ways to lose weight quickly that are extremely dangerous.
And this is an important point because losing weight on the 3-Week Diet is about losing
weight quickly and safely without depriving your body of the nutri-ents it needs.
Dr. Michael Dansinger, the doctor who consults with the producers of the NBC hit show !e
Big-gest Loser, states that people can lose 20-pounds of weight in a weekÑif they do it right.

!e 3-Week Diet shows you how to do it right.

t_ t_ t 5

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

HOW THIS SYSTEM WORKS
!e 3-Week Diet is divided up into several distinct parts.
1. !e Diet: the diet portion of the 3-Week Diet is just thatÑdiet. It consists of three phases (each
phase being 1-week long). During your #rst week on the diet, you will likely see a drop of
weight in the neighborhood of 10-pounds. It will give you all the information on how you can
lose up to one pound of body fat (or more) per day, simply by the foods you eat and donÕt
eat. !e diet requires some motivation and short-term changes to your eating habits but I
promise you that if you can make it past the #rst week of this diet, you will be in total control
of your weight for the rest of your life. In fact, many people have said that after #nishing
Phase #1 of the 3-Week Diet, they felt like they could accomplish anything.

2. !e Workouts: one of the reasons people fail in their diets is because the workouts
required to succeed are just too much for most people to handle. !is is not the case
with the 3-Week Diet. !e 3-Week Diet workouts are designed to burn fat and get you
into great shape in about 20-minutes just a few times each week. While you can lose
weight quickly on the diet alone, a quality workout like the one in the 3-week diet, can
nearly double your fat loss results. !e 3-Week Diet workout is broken down into two
separate workouts. One is for those who would rather workout at their local gym and
the other is a home workout using just body weight and the one single most valuable
piece of equipment. No matter which of the workouts you choose, youÕll #nd that
they are, by far, the best fat-blasting workouts you will ever see!

3. Supplements: !e supplement report provides a look at some of the most
popular diet supplements being used today. !ese will include a review of the
supplements not included in the 3-Week Diet itself
4. Motivation & Mindset: the motivation report contains valuable information
that I have used on my clients in the past. It will show you how to focus your
energy on achieving your goals. !ere are some really great tips, tricks and
secrets to losing weight and keeping the weight o$.

t_ t_ t 6

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

To Summarize So Far…
!e purpose of this book is to simply cut to the chaseÑto help reduce the confusion...to
eliminate the nonsense and to help you burn stubborn body fat as fast as possible. On the
diet alone, you should see weight loss in the range of around 1-pound of body fat per day.
Losing weight is simply a matter of science. How we gain and lose weight is controlled, in large, by
our biological makeup. You will gain a better understanding of the bodyÕs hormones and how they
react positively or negatively with the nutrients you eat with regards to weight loss and weight gain.

YouÕll learn how to get o$ the weight loss carousel and instead of taking a
ÒroundaboutÓ approach youÕll deal with weight loss straight on.
It is my intention that this diet book is the very last one youÕll ever purchase. It promises to
be an absolute goldmine of information that cuts right to the heart of rapid fat loss.

!ere is really just one set of instructions that we all can follow to achieve rapid weight
loss and body transformations in record time. !at information is contained in this book.

t_ t_ t 7

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

WHY THIS DIET
!is diet is going to have several bene#ts on your life outside of the rapid weight loss it produces. By
the end of the diet, youÕre going to have a new outlook on how weight is lost and youÕre going to
have complete control over your weight for the rest of your life. YouÕll have the tools and knowl-edge
on what youÕll need to drop pounds quickly, virtually anytime you stray from healthy eating.

One of the biggest problems with dieting is that the weight comes o$ very slowly. In
this respect, the 3-Week Diet is an absolute game changer. No more will you lose
weight at a snailÕs pace. In-stead, by following this diet, you can expect to lose ¾ to
1-pound of fat every single day. And, if you want to nearly double those results, I
have included the 3-Week Workout, which will help you do exactly that.
!ereÕs several reason why people turn to the 3-Week Diet to lose fat quickly. A large
percentage of my readers are seeking to lose weight for an upcoming special event,
such as a wedding, class reunion or an upcoming vacation that usually involves the
pool or the beach. Others are actors and models that need their body weight and
body fat percentages at low levels to earn their living. And many use the 3-Week
Diet as a jumpstart to starting a new diet, workout program or healthy lifestyle.
Whatever your goals are, the 3-Week Diet will help you reach them!

t_ t_ t 8

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

WHY 3!WEEKS?
Research has shown that most overweight people are carrying around 10-20 pounds of
unwanted body fat. Research has also shown that most diets fail. From my experience, most
diets fail because they take the long, slow, boring approach to weight loss. When weight loss
comes o$ at 1-2 pounds a week, the rewards for the sacri#ces it takes to get there really arenÕt
worth it. !e 3-Week Diet accomplishes in 3-weeks what most diets take 4-5 months to do.

!e 3-Week Diet was speci#cally designed to be an extremely rapid method for
burning be-tween10-20 pounds of body fat.
I understand that for a diet to be ultra-successful, it absolutely must produce very rapid results. When
results come quickly, the dieter receives the necessary feedback that the diet is working and that itÕs
worth doing. !is results in the dieter sticking with the diet. When the dieter sticks with the diet, the
results snowball and the outcome is successful weight loss and a brand new body.

!is is why the 3-Week Diet works! You will soon see that you will notice favorable body composition changes in the very #st couple of days on the diet. In the very #rst week alone, you will likely
see in the neighborhood of 10 pounds of fat stripped away from your body. Your clothes will be
loserÉyouÕll feel lighterÉand youÕll look and feel 10x better than you did just a week before.

t_ t_ t 9

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

21!DAYS TO MAKE A HABIT
Research has shown that it takes approximately 21-days for us to develop a new
habit. !is means 21-days of eating healthy...21-days of going to the gym...21-days of
doing what ever it is that you want to implement as a habit into your life.
Far too often, when we try to implement a new habit into our lives, we look at it in unmanageable
light. Because of this, these new healthy habits never get o$ the ground because instead of focusing
on just 21Ñdays, we sabotage our goals with the mindset that we will have to sacri#ce forever.

So, Instead of starting out with thoughts of making a new habit for life, make you can make it a
lot easier simply by telling yourself that you are just going to ÒtryÓ this diet for just 21-days. We
can all do 21-days, right? Let your brain ÒknowÓ that once this Òtrial periodÓ is over, you can
go back to your old eating habits. !en, while your brain lets you participate in this Òtrial,Ó it will
also be working to form new neural pathways once it realizes that the new habit has bene#ted
you positively in some way. !is is the science behind how we develop habits and research has
shown that it takes approximately 21-days to develop new habits or to break old ones.
In the case of the 3-Week Diet, your brain will have noticed that it now takes less work to move
your body throughout the day because it has shed so many pounds. It will notice the increased
energy you have as a result of your daily walks, weekly resistance training and other exercise
com-ponents of this diet. Your body will also take note of your physical appearance, your muscle
tone and how your clothes now #t much looser. Basically, your brain will see remarkable bene#ts
that will stick with you and cause you to follow along the path of good eating and exercise habits
Now, understand that research has shown neural pathways to any habit (even those bad ones) can
be life-long, which means bad habits can resurface when triggered to do so. !is means that you constantly have to be aware of your thoughts and you need to make conscious e$orts to avoid engaging
in those bad habits of the past. Believe me, after 21-days, itÕs relatively simple to convince yourself
to avoid those bad habits of the past. While you will be able to indulge in your favorite foods, they will
not be able to take over your life. My intention of the 3-Week Diet is not only to burn fat away fast but
to also force new, good habits of eating and regular exercise that will stay with you forever. !is will
ensure that you get the body youÕve always wanted and keep it for life.

t_ t_ t 10

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

FAT LOSS VS. WEIGHT LOSS
We tend to use the term Òweight lossÓ generally when we go on a diet. And while
some are content with simply watching the numbers of the scale go down, it is
important that you focus solely on losing fat rather than precious, lean body mass.
If you want to simply lose weightÉand you donÕt care where the weight comes from
(body fat, bones, muscle, organs, etc) then the fastest way to accomplish that
is through dietary fasting (not eating anything). Fasting is
the fast-est way to lose weightÉbut it comes with a hefty
price, up to and including death.
After about a day of fasting, your body is getting 80-90% of its
energy from its own body fat, which is a very good thing. However,
when the body goes several hours without protein (amino acids it needs to sustain life), it begins
to attack its own protein stores. Sooner or later, lean body mass is attacked to a point that you
are unable to move and your organs cannot function properly, which results in death.
!e fact is, there are certain diets out there that have great success in helping people achieve weight
lossÑwith studies to prove itÑhowever, by the way those diets are structured, a large portion of the
weight that is lost is not body fat, but instead, lean body mass. Lean body mass is basically
everything that is not body fat. !is includes skeletal muscle, organs and bones. Remember, a
decrease in lean body mass equates to a slower running metabolism. A slow metabolism will make it
harder to lose weight and easy for you to put weight back on once itÕs lost. !e 3-Week Diet is
designed to not only keep your metabolism churning along, but also works to reset and increase its
ability so that you are constantly running at your bodyÕs maximum potential.

!ose diets that focus solely on the numbers of the scale do more harm to your body
than good. !ese types of diets actually slow your bodyÕs ability to lose body fat and
they force your body to attack itself for the essential nutrients it needs.
You can spot these diets from a mile away...if you know what youÕre looking for. !e red "ag to look for
on these diets (often called fasts) are those that have an obvious lack protein as their pri-mary food
source. Diets like the Hollywood Juice Diet, the Cabbage Soup Diet, the Lemonade

t_ t_ t 11

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

Diet, etc can de#nitely help you lose weight...but trust me when I say this: the weight
you lose on these types of diets is not the weight you want to lose. In fact, these diets do
more bad than good because you will unfortunately lose precious lean body mass in the
process of losing weight. And again, when you lose that precious lean body mass, you
slow your metabolism and you slow your ability to lose weight. !e more lean body mass
you have, the more calories your body needs to keep that mass functioning properly.
Again when the body goes without protein for a length of time, it is going to get its
protein needs by eating your skin for lunch and your hair for dinner. !e hair and skin are
the #rst protein stores to be attacked and if you look closely at people on those proteinde#cient types of diets, you will notice a lack of glow and sheen to the hair and skin. !is
is because the protein that keeps the skin and hair healthy and vibrant will be missing.
People on these types of diets are noticeably haggard, wrinkly and dull looking.

But it wonÕt stop there. !ink about it. Can you really a$ord to lose part of your heart,
liver, brain, kidneys and other vital organs? Do you really want to sacri#ce your
precious skeletal muscle that actually helps you burn fat all day long?
I know none of this sounds too pleasant but it is a fact. When looking to lose weight, it is
impera-tive that the weight you lose is laser-focused on body fat, rather than lean body
mass. Certain diets and misinformation about nutrients can lead to protein de#ciency.

If you have any of the following symptoms, chances are you are not getting enough
protein in your diet:
t_ thin, brittle hair
t_ hair loss
t_ reduced pigmentation in the hair
t_ ridges in #ngernails and toenails
t_ skin rashes, "aky skin, dry skin

t_ weakness and cramps in your
muscles t_ di&culty sleeping
t_ nausea
t_ slow healing in wounds, cuts, scrapes

t_ t_ t 12

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

If you are experiencing any of these symptoms, you should take a good look at how much protein
youÕre getting on a daily basis. Sometimes these unexplainable conditions come down to an easy

#xÑmore protein in your diet.
Protein de#ciency can be even more serious than you think. Long term or frequent
protein de#-ciency can result in even more serious health risks, such as:
t_ gallstones
t_ arthritis

t_ heart problems
t_ organ failure

t_ muscle deterioration
t_ death

As you can see, a lack of protein in your diet can be very seriousÑeven life
threatening. If you take nothing else from this book, be absolutely certain that you
are getting adequate amounts of protein every day. In the diet portion of the 3-Week
Diet, youÕll learn how to calculate your true daily protein requirements.
On the 3 Week Diet, we attempt to emulate ÒstarvationÓ and all the fat-burning qualities it producesÑbut without all the negative side e$ects (hunger, lean body mass loss, etc). To do this,
we will focus on depleting the body of carbohydrates to trigger the starvation response. Again,
this starvation response forces the body to switch over to burning incredible amounts of fat for
our daily energy needs. Meanwhile, we will ÒsneakÓ adequate amounts of protein to the body
every few hours. Instead of attacking our own lean body mass, the body will use this ÒeasyÓ
protein (the protein we eat) and turn it into glucose, which requires even more fuel (body fat) to
accomplish. Basically, we are going to throw all kinds of things at the body to force it to burn
more and more body fat, which will result in ultra-fast weight loss.

t_ t_ t 13

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

NUTRIENTS
What the Body Needs and What it Doesn’t
Our bodies need nutrients, vitamins, minerals and water for good health and proper
functioning. Amazingly, the human body is capable of producing thousands of
nutrients that it needs to sustain its own life.
!e nutrients that the body manufactures itself are known as ÒnonessentialÓ nutrients
because the body is able to actually produce those nutrients itself and itÕs not
essential that you go out and get them from the food you eat.
Nonessential nutrients: the nutrients manufactured by your body that you do not
need to get from the food you eat.
Conversely, Òessential nutrientsÓ are those nutrients that you must get from the food you
eat. To sustain life, it is essential that you get these nutrients from your dietary intake.

Essential nutrients: the nutrients you must get from your diet because they are not
being made in the body.
Some examples of essential nutrients include water, proteins, fats, vitamins and minerals. One
very common nutrient that has been purposely omitted here are carbohydrates. !e biological fact
of the matter is that there is not a single carbohydrate that is essential to the human dietÉnot
sugarÉnot starchÉnot #ber. !e fact is, carbohydrates do not provide any nutritional bene#t to the
human bodyÑnone whatsoever. You will learn a lot more about this in the coming sections.

!e 3-Week Diet is about maximizing the nutrients that we do need while restricting those that
we do not. Really, it is all about eating the right foods in the right quantities at the right time.
When done correctly, we are able to put our body into a 24/7 fat burning mode.

t_ t_ t 14

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

PROTEIN, FAT, CARBOHYDRATES
!e primary nutrients humans consume are protein, fat and carbohydrates. Understanding the role
each of these primary nutrients plays on our health and on our ability to gain or lose weight is an
important feature of the 3-Week Diet. I strongly encourage you to familiarize yourself with this
portion of the 3-Week Diet, as it will have long lasting rami#cations on your daily life.

Protein
Proteins are the foundation of your bodyÕs cells, tissues and organs. !ey are essential to
your muscles, hair, skin, hair, organs and hormones. While the body can survive without
eating another carbohydrate and while it can last for extended periods without eating fat, a
lack of protein in your diet will cause degeneration of your muscle tissue and organs, which
will eventually lead to death. Knowing how important protein is to the body, it is unbelievable
to see how many people still get most of their calories from high-carbohydrate diets.
Several studies have shown that the recommended daily allowance for protein consumption is
far lower than it should be...especially for those engaged in regular exercise. What this research
has shown is that people following the Òrecommended daily allowanceÓ of protein consumption
while engaging in regular physical activity, were actually losing valuable muscle tissue because
there was not enough protein in the body to repair and rebuild their muscles after their workouts.

Proteins are made up of amino acids and there are just 20 amino acids that make up
ALL human proteins. Of these 20 amino acids, the body can only produce 12 of these
itself. !is means the other eight amino acids must be obtained through the foods you eat.

Lysine, leucine, isoleucine, methionine, phenylalanine, threonine, tryptophan, and
valine are the essential amino acids that are not made by the body (there are two
others necessary for infants and small children). We get these amino acids when we
consume protein sources like meat, #sh, poul-try and legumes.
Protein sources that contain adequate amounts of all of the amino acids are called
Òcomplete pro-teins.Ó !ose food items that do not contain all or adequate amounts
of amino acids are know as Òincomplete proteins.Ó

t_ t_ t 15

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

In general, animal proteins (meat, #sh, poultry, cheese, eggs) are considered Òcomplete proteins.Ó
!e Òincomplete proteinsÓ are those that are vegetable based, usually in the form of grains, le-gumes,
nuts and seeds. To get enough essential amino acids through vegetable protein, one usually has to
combine several di$erent food groups together in a strategic combination.

Breaking down and processing protein takes a lot more energy and much more time
than it does to break down other nutrients. In other words, the body has to work a lot
harder to digest protein than it does with carbohydrates and fat.
!e extra energy it takes to break down and process protein reduces the amount of
energy your body receives from that food it consumed. Also, because it takes longer
to break down and to as-similate protein, the process of emptying the stomach takes
longer as well, which causes us to feel full longer, which reduces hunger pangs.
It is believed that the body can only use about 50% of the protein we eat. !is means the
other 50% is eliminated from the body as waste because protein is not stored in the body
the same way that fat and carbohydrates are. So, when you eat calories primarily from
protein, you can rest assured that these protein calories are repairing and rebuilding your
body with the excess being eliminated as waste. !e extra protein will not be stored as body
fat. As you will see, this is in stark contrast to excess carbohydrates and fat we eat, which
are stored on our bodies in our fat cells in-stead of being eliminated.

Adding protein to your meals causes your body to release a hormone called glucagon.
Glucagon works to slow down the harmful e$ect of excess carbohydrates from being
deposited into our fat cells. It does so by slowing the rate of absorption of those
carbohydrates. Additionally, there are new studies that have shown that when the body
releases glucagon (by consuming protein in your diet), it also works to stimulate fatburning by freeing up your stored body fat, so that it can be used to fuel your body.
As you will see, when we increase protein consumption and signi#cantly decrease the
amount of carbohydrates we consume, we bene#t from a dual fat-burning e$ect. On one
hand, when the body does not have carbohydrates to turn to, to fuel the body, it begins
to use stored body fat. Secondly, the release of glucagon into the body appears to have
the added e$ect of attacking the fat stores that the insulin has worked to preserve. !e 3Week Diet is strategically designed to take advantage of both these events.

t_ t_ t 16

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

Fat
Unfortunately, fat has received a bad rap for decades. So much so, that it has become ingrained
in our minds to intuitively reach for anything that says Òlow fatÓ even when we know better!

!e notion that fat makes us fat makes perfect sense at face value, especially when
you considered how calorically dense fat actually is. A gram of fat contains 9 calories
while the same gram of pro-tein or carbohydrates are only 4 calories.
Fat doesnÕt have anywhere near the thermic e$ect that protein does (only 3% vs 30%),
so consum-ing fat is not necessarily going to Òturbo chargeÓ our metabolism. On the
same token, it is impor-tant to note that fat by itself also does not make us fat.
In fact, fat plays an important role in many parts of the body. While we can go for long periods of
time without fat, we cannot live without it completely. !ose fats that we cannot live without are
known as essential fatty acids (EFAs). Research has shown that these EFAs actually help us
burn the stubborn, stored body fat that we want to get rid of, in addition to numerous other health
bene#ts. In the 3 Week Diet, we will focus on getting an optimal amount of these good fats, to
enhance our ability to lose weight fast, while, becoming more healthy.

Fat Cells
Recently, research has shown that once a fat cell is created, it never goes away. Fat cells get larger
and larger until they can no longer hold stored fat. When this happens, your body creates new fat
cells to hold the excess. And again, once those new fat cells are created, they are yours for life.

While we cannot totally eliminate fat cells from the body, we can get rid of the gooey fatty
acids and dangerous triglycerides that those fat cells are holding which will make us thinner.
Understand that fat is actually the perfect fuel for your body. When we can switch your body to
using this ÒbetterÓ fuel, we can e$ectively turn your body into a 24/7 fat-burning machine.

t_ t_ t 17

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

Carbohydrates
Although carbohydrates are the most common source of energy in humans, the
simple fact is, there is not a single carbohydrate that is essential to human life.
Carbohydrates are classi#ed into two types: Simple & Complex.
Simple carbohydrates are also known as simple sugars. Simple sugars are those
found in re#ned sugars (and the foods they are made with like cookies, candies, etc)
but also in food like fruit and milk.
Complex carbohydrates are known as starches. Starches include grain products such as cereals,
bread, pasta, crackers and rice. Like simple carbohydrates, complex carbohydrates can be re#ned or
left unre#ned. Re#ned carbohydrates are considered to be less healthy as the re#ning process strips
away much of the vitamins, protein and #ber. Unre#ned carbohydrates cause less insulin spike and
because of that, they are considered to be the most healthy of the carbohydrates.
Regardless of whether the carbohydrates are simple or complex, they both cause spikes in blood
sugar. As you will see shortly, these spikes in blood sugar are the #1 cause of unwanted body fat.

t_ t_ t 18

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

THE FOOD PYRAMID AND OBESITY
Now, the last thing I could ever be called is a Òconspiracy theoristÓ but you might
think otherwise after reading what I have to say about the USDA Food Pyramid. IÕm
certainly not trying to turn this diet into a political debate, but the fact is, the USDA
plays an important roll in the economy of our country. And what goes into the food
pyramid will, in turn, dictate how much money we spend on certain food products.

Take a look at the USDA Food Pyramid that has shaped the way most American eat over
the past few decades. As you can see, our own government recommends we get over 2/3 of
our daily nutri-tion from carbohydrate laden foods (bread, rice, pasta, fruits and vegetables)
and only about 20% of our food from protein sourcesÑthe primary nutrient that keeps us
alive! ItÕs no wonder that nearly 50% of the US population is considered to be overweight!

t_ t_ t 19

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

I think the Harvard School of Public Health said it best in their famed article, What
Should You Really Eat?
HereÕs an interesting excerpt:
In the childrenÕs book Who Built the Pyramid? di$erent people take credit
for building the once-grand pyramid of Senwosret. King Senwosret, of
course, claims the honor. But so does his architect, the quarry master, the
stonecutters, slaves, and the boys who carried water to the workers.
!e USDAÕs MyPyramid also had many builders. Some are obviousÑUSDA scientists,
nutrition experts, sta$ members, and consultants. Others arenÕt. Intense lobbying
e$orts from a variety of food industries also helped shape the pyramid.

According to federal regulations, the panel that writes the dietary guidelines must
include nutrition experts who are leaders in pediatrics, obesity, cardiovascular
disease, and public health. Selecting the panelists is no easy task, and is subject
to intense lobbying from organizations such as the National Dairy Council, United
Fresh Fruit and Vegetable As-sociation, Soft Drink Association, American Meat
Institute, National CattlemenÕs Beef Association, and Wheat Foods Council.

t_ t_ t 20

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

FIBER
Fiber is actually a carbohydrate but I felt the need to devote a speci#c section to
#ber because of the misinformation surrounding it. In most low-carb diets, #ber
carbohydrates are not counted as ÒdangerousÓ weight-gaining carbohydrates. !is is
because #ber cannot be digested by the human body. Since #ber is not digested by
the body, it does not create a rapid rise in blood sugar like other carbohydrates.
But beware. !ere are two schools of though on #ber. While modern medicine encourages a diet
high in #ber, there are other medical researchers that state too much #ber is the cause of
numerous diseases and irregularities such as constipation, IBS, ChronÕs disease, colon cancer
and others. If youÕd like to see some of the latest research on #ber and how it may be causing
irreparable damage to your body, I strongly encourage you to visit www.GutSense.org.
Now, that being said about #berÉin normal does, #ber is not going to create any complications for
you. However, you should be sure to get your #ber 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 #ber in the diet. Increasing your water intake during this diet is essential to
good health, proper kidney functioningÉand it has remarkable e$ects on relieving constipation.

t_ t_ t 21

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

METABOLISM
!e primary function of our metabolism is simply to provide the right amount of fuel (at the right
time) to keep our bodies alive and functioning properly. 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.

!ere are two basic metabolic processesÑone is constructive and is responsible for
building and storing energy for the body. !e other is destructive, though in a positive
sense, as it breaks down nutrient molecules to release energy. !e constructive metabolic
process is called anabolism, while the destructive process is called catabolism.
Anabolism: promotes the growth of new cells, the maintenance and repair of tissues,
and the storage of energyÑusually through body fatÑfor future use. 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.

!ese two processes do not occur simultaneously but are balanced by the body based
on several factors.
Catabolism, in particularÑthough some attribute this to overall metabolismÑhas three components:
1.

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. Basal metabolism is metabolismÕs main
component, as 60 to 70 percent of the calories from the food you eat are used for this. People who
want to lose weight usually aim for a higher basal metabolic rate (BMR).

t_ t_ t 22

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

2. Physical movement: this can range from a simple moving of your #ngers to strenuous
exercise. Usually 25 percent of the calories you consume are for this purpose.

3. !ermic e"ect of food: this indicates the digestion and processing of the food you
take in. Depending on the type of nutrient you consume, approximately 10% of
the calories of the food you eat are burned through this. 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.

!us, taking all this into account, here is our metabolism formula:
Calories From Food = Calories Expended From Basal Metabolism (60-70%) + Calories
Expended By Physical Movement (25%) + Calories Expended Digesting Food (10%)

What A!ects Metabolism?
Your metabolic rate, or how fast or slow your metabolism works, is in"uenced by a number of factors:

t_ Genetics: yes, metabolic rate is also inherited. Sometimes this makes an entire
world of di$erence between a person who can eat almost everything and not gain
an ounce and a person who easily balloons after indulging just once.

t_ Age: the younger you are, the faster your metabolism is. Metabolism slows
down as you age. WomenÕs metabolic rate starts falling at the age of 30; for
men, decline starts later at the age of 40.
t_ Gender: men have a faster metabolic rateÑusually 10-15 percent fasterÑthan
women because their bodies have a larger muscle mass. Muscle plays a key role
in a fast metabolism, as will be discussed in exercise portion of the 3 Week Diet.
t_ Amount of lean body mass: as already mentioned above, more muscle = faster metabolism.

t_ Diet: some foods will help you-some will only harm you. While timing is not
everything, meal frequency greatly a$ects your metabolism.

t_ t_ t 23

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

t_ Stress level: stress is inversely proportional to metabolism. !e more stress you
are subjected to, the lower your metabolism will be.
t_ Hormones: speci#c hormones metabolize speci#c nutrients. How well the
hormones work, then, directly a$ects metabolism. To a certain extent, diet
and stress levels a$ect the hormones involved in metabolism, as you will #nd
out later. Hormonal disorders or imbalances can a$ect metabolism as well.
Looking at all these factors that in"uence metabolism, you now probably have a
general idea of what you need to do to increase your metabolismÑaccept the things
you cannot change, and work on those that you can!
A ÒfastÓ metabolism is the true secret to maintaining a lean body.

t_ t_ t 24

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

HOW WE GET FAT
Modern medicine, weight loss ÒgurusÓ and so-call #tness ÒexpertsÓ have been
telling us the same olÕ outdated, bogus advice for years:
“Losing weight is just a matter of eating less and
exercising more” or
“We get fat because we eat too much fat
!ese ideologies are better known as the ÒCalories In/Calories OutÓ and the ÒFat Makes us FatÓ
theories that have been proven time and time again to be complete nonsense. !ese diets fail to take in
to account our bodies and how food is metabolized and take the easy way out by implying that
anyone who is overweight is either eating too much fat or theyÕre just plain lazy. It points the

#nger at us and it refuses to acknowledge what science has already provenÉ

Carbohydrates Make Us Fat
I knowÉI knowÉyouÕve probably heard that one before. Perhaps you even gave it
some credence for a while. Maybe youÕve even tried a low-carb diet or the Atkins
Diet (or something similar) but found it just wasnÕt for you. UnfortunatelyÉif you truly
desire to lose weight fast, drastically re-ducing carbohydrates is an absolute must.
If you donÕt want toÉor just feel like you just canÕt give up carbohydrates for the next 3 weeks,
then truthfully, there is nothing that can be done for you to lose weight except for hours and
hours in the gym and severe calorie restriction over a period of 5-6 months. However, if you truly
want to burn 10-20+ pounds of body fat in the next 21-days and if youÕre willing to follow this
diet without deviationÑthen I personally guarantee that you will lose weight.

If you continue reading, youÕre going to learn exactly why carbohydrates cause us
to get fatÉand youÕll learn exactly what to do about it.

CONTROL YOUR BLOOD SUGAR AND
YOU CAN CONTROL YOUR WEIGHT FOREVER

t_ t_ t 25

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

We get fat because of the carbohydrates we eat. 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. !is is an
absolute fact. When you increase your carbohydrate consumption, you will get
fatter. !is is not disputed. !is is simply a matter of the human bodyÕs response to
your hormones and how they are a$ected by the foods we eat.
HereÕs how it worksÉ
When we eat carbohydrates, particularly those that are sweet or starchy, our blood
sugar increases rapidly. When our blood sugar increases, our pancreas secretes insulin
into the bloodstream. In-sulinÕs job is to bring our blood sugar back to normal levels. 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.
BUTÉinsulin is also very, very problematic with regards to our ability to lose weight.
As mentioned, when blood sugar is high, insulinÕs job is to move that sugar out of the
blood stream and into the liver and muscles to be used for energy. But thereÕs more to
it. 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...and so do we!
And not only does insulin force those excess carbohydrates and fat into our fat cells, it also
slams the brakes on our bodyÕs ability to burn the fat that is already stored in our fat cells.

So, as long as there is high levels of insulin is "owing through your bloodstream
(which is only caused by carbohydrate consumption), your body will be working to
store fat rather than working to burn it.

t_ t_ t 26

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

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. Now that you know
this, you can put yourself in control using the methods youÕll learn in the 3-Week Diet.
A good thing to keep in mind is this: For every gram of carbohydrates you eat, your body is
unable to burn at least that many grams of fat. AndÉso long as you are eating carbohydrates,
your body is storing everything it doesnÕt needÉright into your fat cells (making you fatter). At
the same time, those carbohydrates are making it impossible for you to burn stored body fat.
Keep in mind that our body is in constant need of energyÑit needs energy whether we are out for
a morning jog, cooking dinner, sitting on the sofa watching television or laying in bed sleeping.
While we tend to think we only need energy when we are physically exerting ourselves, you
need to keep in mind that there is a lot your body is doing Òbehind the scenesÓ even while you
sleep. !e fact is, our bodies are at work 24/7 to keep us healthy and functioning. 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 "ows 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. !e
problem isÉthis fat cannot and will not be used for energy unless your insulin levels are way
down. Insulin, however, will not be down so long as youÕre eating carbohydrates.
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 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.

!e problem, however, is that when blood sugar spikes and insulin is secreted, blood
sugar is nor-malized in a matter of minutes, while insulin remains Òon guardÓ in the
bloodstream for the next couple of hoursÑpreventing fat to be burned during that time.
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

t_ t_ t 27

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

bloodstream), your blood sugar drops. Low blood sugar level is what tells your brain that youÕre
hungryÉand because you are hungry, you begin to eat again before those fatty acids can ever
be burned up. When you follow up with another carbohydrate-rich meal, those fatty acids will
need to be stored away because your body is going to have to secrete insulin to lower blood
sugar againÉand to use that blood sugarÑinstead of fatÑfor its energy for the next few hours.
And this starts the vicious cycle all over againÑconstantly prohibiting your body from burning fat.

t_ t_ t 28

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

TRIGLYCERIDES
Remember those fatty acids we talked about? Guess what happens when they are
not used up for energy? Well, what happens is they head back into the fat cells,
where they Òhook upÓ with two other fatty acids and a glycerol molecule, to form
what is known as a triglyceride (triglyceride = 3 fatty acids +1 glycerol molecule).
And this is not a good thingÉ
Triglycerides are problematic because they are much larger than a fatty acid. In fact,
they are so large that they cannot leave the fat cells like those Òfree "owingÓ fatty
acids could. Because of this, they remain stuck inside the fat cells and become the
stubborn, stored body fat that we want to get rid of.
Triglycerides cannot be burned for energy until they are broken down back into those smaller
Òfree "owingÓ fatty acids and released back into the bloodstream. !is is why so many people
have so many problems with stubborn body fat. !ey can reduce their calorie intake all they want
but as long as they are consuming carbohydrates, those triglycerides are going to remain intact!

SoÉthe question becomes, Òhow do we break these triglycerides apart, so that that
they can be used for energy?Ó
!e answer is simple: signi#cant carbohydrate restriction
I know it probably sounds like I’m beating a dead horse here, but it is imperative that you understand this: carbohydrates cause insulin to be secreted into
the bloodstream. Insulin causes your body to store excess calories as fat AND
pre-vents fat from being released from your fat cells to be burned for energy.
To put is simply, carbohydrates = excess body weight and fat storage.

Remember, nothing causes us to burn fat faster than starvation. ButÉstarvation has negative
con-sequences on our lean body mass. So, ideally, we want the body to ÒthinkÓ we are starving
so that it is breaking down triglycerides and burning that fat for our energy needs.

t_ t_ t 29

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

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. However, since we are ÒsneakingÓ small amounts of protein to the body, we
end up getting all the Òbene#tsÓ of starvation without the loss of our precious lean body mass.
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. !e
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. In other words,
glucogenesis requires a lot of energyÉand it will burn even more fat to supply that energy.

!is results in the ability to turn our bodies into a 24/7 fat burning machine. And needless to
say, maximizing the hours in a day that you body is burning fat is the ultimate key to a sexy,
lean body. Again, your body NEEDS energy on a 24/7 basis. Without carbohydrates, your
body is forced to turn to an alternate fuel source to keep you running all day long.

So, letÕs get now get our bodies revved up to burn body fat on a 24/7 basis.

t_ t_ t 30

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

HOW TO GET THIN
As IÕve pointed out, the fastest and easiest way to lose weight is to stop using dietary carbohydrates
for energy and to start burning our own body fat instead. 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. When your fat cells begin breaking down those stubborn triglycerides
(the stored, stubborn body fat that is stuck inside the fat cells) and releases those fatty acids back into
the bloodstream to be used for energy, your fat cells get smallerÉand so do you!

You will be truly amazed at just how much fat you will burn once you restrict
carbohydrates from your diet. Remember, your body needs fuel all day longÉit
needs fuel to blink, think, talk and walkÉit needs fuel for everything you do. On the 3
Week Diet, we will use nothing but stored, gooey body fat to keep us going.
Losing weight on the 3 Week Diet is a matter of strategic eatingÑitÕs a combination of reduced
carbohydrates and eating very speci#c types of proteins and fats that are consumed in the
appro-priate amounts at just the right time. !is 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.

t_ t_ t 31

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

DIET OVERVIEW
Following the 3 Week Diet typically results in body fat losses of ¾ to 1-pound of fat every day.
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 #nd anyone not being able to
lose at least 10 pounds in the 21-day period. During my trial of this dietÑbefore ever
releasing it publiclyÑI lost 23 lbs in 21-days. It truly was nothing short of
miraculousÉand I have been excited to share this breakthrough ever since.
!e 3-Week Diet is similar to a Protein Sparing Modi#ed Fast, in that we will ÒtrickÓ the body
into entering a 24/7 fat-burning ÒstarvationÓ mode, while we provide it with the appropriate
amount of protein that it needs so that lean body mass is sparedÉnot to mention the added
thermic e$ect of digesting that protein. 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. However, your body doesnÕt
care if it gets the fat from your diet or from the fat stored on your hips, thighs, belly and butt. So,
we will give your body the kind of fat it loves and needs in the form of EFAs.
We will 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 di&cult 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. Keep in
mind that this diet is about maximizing what we need while reducing/restricting what we donÕt.

t_ t_ t 32

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

MEAL FREQUENCY
Understand that your body does not store protein like it does with fat and carbohydrates. !e protein you eat will either be used to repair and rebuild or eliminated as wasteÑit is not stored as fat.

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 me-tabolism will be.
Frequent meals also help to control cravings and binge eating. When blood sugar drops and
tells you that youÕre hungry, itÕs usually too late to eat a smart meal. By this time, you just
want food and you go after what ever 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. !is means you will be burning fat rather than storing it.
Missing a meal is a cardinal sin on the 3-Week Diet. !e 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! I know it will be di&cult to eat 5-6 times at #rst but you
must understand that your body needs amino acidsÉeven when you skip a meal. !e key
to pulling this o$ successfully is to have preplanned meals for every day. In the diet
portion of the 3-Week Diet, youÕll learn some ÒsecretsÓ on how to do this e$ectively.
Meal frequency is a key component to losing weight on the 3 Week Diet. By eating #ve meals a
day as prescribed in the 3 Week Diet, you will signi#cantly increase your metabolism, e$ectively
build lean muscle and increase the amount of fat you burn on a daily basis.

t_ t_ t 33

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

WATER
Most people I know are guilty of not drinking enough water. Drinking adequate
amounts of every day is absolutely essential for weight loss. If you donÕt drink
enough water, you simply will not get the full weight loss bene#ts that youÕre after.
Water helps your kidneys work at full capacity. When your kidneys arenÕt working at full
capacity, the liver needs to help out. !e problem with this is that the liver is responsible
for metabolizing fat in your body. When your liver is helping out the kidneys, it canÕt do
its job at full capacity as far as metabolizing the fat we need to burn.
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 bloat and tight #tting clothes. !e 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. Further, water acts your bodyÕs #lter, "ushing our
dead cells and waste. Because you are burning a great deal of fat during the 3 Week Diet,
you will need ample water to help "ush out the by-product waste of fat burning.

You will #nd that when you restrict the amount of carbohydrates you eat and
increase the amount of water you drink, your body stop storing water and will use it
more e$ectively. !is results in a lighter and ÒcleanerÓ body.
My advice is to drink 8-10 glasses of water every single day. !is amounts to about a half
gallon or water. !is may seem like a lot of water at #rst and you may have to actually force
yourself to drink that much. 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 #nd that your body will not retain water, but will
instead use it to "ush your system keeping it clean and functioning right.

t_ t_ t 34

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

DIET ESSENTIALS
!e 3-Week Diet requires some essential supplements for maximum e$ectiveness
and ultra-fast, signi#cant fat loss. !e following supplements are required during the 3Week Diet. !ey will help your body run e&ciently, help burn fat at maximum potential
and will provide many healthy bene#ts.

Essential Fatty Acids (EFA’s)
Your health, good or bad, is driven in large part by the level of in"ammation in your body
and the amount of lean muscle mass you have. In fact, there are several diseases
(including obesity) that are linked to in"ammation and the lack of muscle mass.
When you control the in"ammation in your body, you can e$ectively 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 engag-ing in exercise. !e 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 one that has low levels of in"ammation and higher levels of muscle mass.
While many attribute high levels of in"ammation 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 in"ammation down and exercise up.

Essential fatty acids are exactly that: essential. EFAÕs are mainly polyunsaturated fats.
Humans must ingest them because our bodies are unable to create them. Once broken
down, EFAÕs contribute to vital organ function. EFAÕs regulate body functions and are
essential to cardiac cells. Other functions impacted by EFAÕs are heart rate, blood
pressure, clotting, fertility and conception and immune system functions.
You may have heard EFAÕs referred to as Omega-3Õs or linolenic acid and Omega-6Õs linoleic
acid. !e American Heart Association recommends a diet that has EFAÕs included at least two times
weekly, and they say that you should eat oily #sh to get the bene#t. Fish oil capsules are a great way

t_ t_ t 35

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

to get your essential fatty acid needs. To maximize your e$ectiveness on How to
Lose Weight Fast, essential fatty acid intake is imperative.
!e two major forms of omega-3 fats used by the body are (EPA) eicosapentaenoic
acid and (DHA) docosahexaenoic acid.
Research has shown that a person who keeps a diet high in Omega-3Õs is at low
risk for cardiovas-cular diseases. Other research has also suggested that EFAÕs
may reduce depression and feelings of suicide.
You may be wondering, how will this help my diet? Well, the key to this fatty acid is that
during the metabolism of these acids, energy is generated in the cells. 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) for fuel.

Fish oil also has other bene#ts, such as:
t_ Reduces in"ammation
t_ Eliminates joint pain t_
Improves vision

t_ Increases mental focus
t_ Treats ulcers, ChronÕs Disease,
and colitis t_ Provides healthier gums
t_ Gives you smoother skin, hair and
nails t_ Decreases triglyceride levels
t_ Increases daily calorie burn
After 30-days taking EPA/DHA supplements, you will really see and feel these bene#ts.

EPA/DHA balance should be 2:1. Based on the research IÕve read, the appropriate
amount is around 2g EPA to 1g DHA each day. For most ÒregularÓ strength #sh
oils on the market, this comes out to about 10 EPA/DHA capsules each day or 5
teaspoons of straight #sh oil. !is may sound like a lot but it will get your EPA/DHA
levels up to where they need to be for optimum health and ease of fat burning.

t_ t_ t 36

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

Whey Protein
Whey protein is considered a Òcomplete proteinÓ in that it has all of the amino acids
you need to sustain life. 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? HardlyÉbut
depending on the brand and the "avor, there are some really good choices out there that are
actu-ally pretty good. And, by adding some sugar-free "avored syrups (like they use in co$ee
shops), you can incorporate some good variety and really 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 (no more than 2 grams
per scoop). !is 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. 4
grams of carbohydrates will not have much of an impact on your blood sugar.
As you will see, whey protein will make up a large component of the 3-Week Diet. For some, purchasing whey protein powder to make up many of their meals for the over the next 21-days may
seem expensive, but when you consider that you can get all your meals for the day for about $10, this
is actually pretty cheap. Plus, youÕll #nd that a lot of time is freed up that is normally spent on
cooking and eating meals, which gives you more time to take a walk or engage in other exercise.

CLA
Conjugated linoleic acid (CLA) has excited many researchers over the past few
years. !e fact is, numerous studies have shown CLA to provide a host of bene#ts
including combating diabetes, building lean muscle mass, thwarting cancer, keeping
fat cells from becoming larger and dramati-cally reducing body fat.
CLA helps to move the fat you eat into your muscle cells instead of being stored as body fat. It then activates certain enzymes in your body to force your muscles to burn that fatÑespecially during exercise.

t_ t_ t 37

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

As mentioned, CLA has also been shown to prevent fat cells from getting fatter, so even
when youÕve #nished the 3-Week Diet, CLA can help keep the fat from ever coming back.

When combined with the 3-Week Diet, CLA can nearly double your fat loss when
taken in the range of 6-8 grams per day.

Leucine
As you may recall, Leucine is an essential amino acid that is found in dietary protein.
While re-searchers have known about Leucine for decades, only recently have they
determined the amazing bene#ts that Leucine has on the body.
Leucine is an extremely valuable BCAA (branched chain amino acid) due to its ability to switch
on the bodyÕs muscle building process as well as to preserve lean muscle mass when dieting.
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
contain-ing 10 grams of leucine per day with 125 grams total of protein per day with a minimum
of 2.5 grams of leucine at each meal. 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. To ensure that
we are getting enough Leucine, however, we will add additional Leucine to our diet every day.

Greens+
Greens+ is full of vitamins and minerals and it is loaded with free radical absorbing
antioxidants. It contains electrolytes (magnesium, potassium, sodium) that are extremely
important on a low-carb diet. Greens+ is also packed with base producing compounds
that neutralize dietary acids and it is rich with healthy bacteria that will help to detoxify
the body as we rapidly release toxins from the fat cells as they are used up for energy.

Greens+ is a brand name that gets rave reviews. You can de#nitely #nd something
similar, but this product does get my personal recommendation.

t_ t_ t 38

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

Fat Burner (Optional)
Ok, fat burners are a controversial subjectÑespecially with me. Most people who buy fat burners
look to them as a Òmagic pillÓ that will cause weight loss without dieting and exercise. We all
wish this was the case, but sadly, it is not. Most fat burners provide very little bene#ts in terms of
weight loss, but with a proper diet and exercise program, they can add signi#cant results. IÕm
going to share my Òultimate fat burningÓ combo with you in a minute.

As far as fat burners go, the most e$ective one to ever hit the market was Ephedra. Ephedra
is both a thermogenic and a stimulantÉand it worked extremely well. Unfortunately, Ephedra
was used irresponsibly by a few, which resulted in untimely deaths that were linked to
Ephedra. Because of this, over-the-counter Ephedra based diet pills were banned in 2006.

Since the Ephedra ban, many manufacturers began trying to #nd something to
compare to Ephe-dra. Unfortunately, most of these fall short.
Fat Burners are de#nitely not required on the 3-Week Diet. !e reason I have listed them
as op-tional is because they do have advantages in keeping the metabolism high as
your body starts to slow down when switching over from carbohydrate-burning to fatburning and they provide some extra, focused energy that helps with your workouts.

Personally, I like the added e$ect that a good fat burner provides. !e problem, again,
is that most fat burners are worthless.
In all my trials, the very best, legal fat burner on the market is a ECY Stack:
Ephedrine (not Ephe-dra), Ca$eine, Yohimbe.
t_ Ephedrine works much like Ephedra in weight loss/fat
loss t_ Ca$eine improves energy and alertness
t_ Yohimbe is a proven fat burner

!e great thing about this is that the ingredients are relatively cheap. !e bad thing is
that I havenÕt found anything that combines everything into one, so you would need
to purchase these separately and combine them yourself.

t_ t_ t 39

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

HereÕs my suggestion for those new to this fat burning combo:
t_ Ephedrine HCL: 25mg
t_ Ca$eine: 200mg

t_ Yohimbine HCL: 5mg
To start, I recommend this combo be taken about 30 minutes before a meal and/or 30minutes prior to your workout. To start, I suggest taking this combo two times a day
(once before your #rst meal and once before your workout). On non-workout days, you
can take with any other meal, as long as there are 4-hours in between doses).

Depending on your tolerance level, you can increase to three doses per day and/or
increase dosage amounts (no more than 100mg of Ehpedrine in 24 hours!).
Be aware of any changes in blood pressure, heart palpitations, increased body temperature, etc

Again, while this is a very e$ective fat burner, it is not a Òmagic pill.Ó !is is optional on the 3Week Diet and caution should be taken. Listen to your body and listen to your doctor.

If youÕre looking for a good quality all-in-one fat burning product (without combining
three in-gredients), the best one I have found is Lipo-6. !is particular product is a
favorite amongst body-builders who are seeking to lose fat.

t_ t_ t 40

T H E 3 ! W E E K D I E T " I N T R O D U C T I O N M A N UA L

LETÕS GET STARTED
Now that you understand the reason behind the 3-Week Diet, we can jump into the
speci#cs on how to set up and make this diet work for you. In the 3-Week Diet ÒDietÓ
manual, youÕll learn how to calculate body fat and learn how much protein you need
every day to ensure you are burning fat and maintaining lean body mass. YouÕll also
learn the ÒsecretÓ method for maintaining your ideal body weight forever.

In the 3-Week Diet Exercise manual, youÕll get some incredibly e$ective, fatburning exercises that combine with the diet portion of the 3-Week Diet, to produce
unbelievable amounts of body fat loss.
In the Motivation & Mindset manual, youÕll learn some very e$ective ways to make
weight loss easier and more enjoyable.
I truly believe that if you follow the 3-Week Diet, you will quickly achieve your weight
loss goals. I wish you all the best in your e$orts and I do look forward to hearing
about your body-transfor-mation success!

t_ t_ t 41

click “Download Now” button below to

Get The 3-Week Diet
Complete Package for $47