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Are
You Ready to Lose up to 15 Pounds in 4 Weeks? START HERE!
Get smart, follow the instructions below and
join the thousands of people that have become Smart for Life®.
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You must eat all 6 cookie servings throughout the day*, 1 cookie
serving at a time with water, preferably every 2 - 3 hours or when you feel
hungry. Start with your first cookie serving within an hour of waking up. For
all of you night-owls, save 1 cookie serving for after dinner. Heat up your
cookie serving (no more than 10 seconds in the microwave) to bring out the full
flavor. Keep in mind that 1 shake replaces 2 cookie servings and 1 soup replaces
1 cookie serving. Also, remember that 1 pudding, 1 muffin or 1 bagel replaces 1
cookie serving.
•Drink at least 64 ounces of
sugar-free, calorie-free liquids (i.e., eight 8 ounce servings)
preferably water.
• Your dinner meal consists of 10 - 12 ounces of lean
protein with up to 5 servings of non-starchy vegetables. If needed, you may only
split the protein into a small lunch and small dinner. Be consistent with your
daily routine to control your daily hunger. Vegetables are to be eaten only at
dinner (no salad at lunch).
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YES: |
Buffalo/Bison
Chicken
Turkey
Fish
Non-fat Cheese
Shellfish
Egg Whites/Substitutes
Tofu
Ostrich
Lean Deli Meat (Turkey and Chicken Only)
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NO: |
Beef
Pork
Lamb
Veal
Salmon
Egg Yolk
Pompano
Sea Bass
Herring
Mackerel |
•Include at least 2 and preferably up to 5 servings of
vegetables in your dinner meal. Break up your servings by having a small salad
first and then more vegetables with your protein or have one large salad topped
with lean protein. Vegetables may be fresh, frozen or canned and eaten raw,
steamed, roasted, grilled, sautéed, boiled or baked.
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YES/ UNLIMITED |
Arugula
Broccoli
Cabbage
Celery
Green Leafy Vegetable
Lettuce
Mushrooms
Spinach
Zucchini
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NO: |
Chickpeas
Corn
Kidney Beans
Legumes
Peas
Potatoes
Pompano
Sea Bass
Herring
Mackerel |
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LIMITED TO ½
CUP
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Asparagus
Beets
Brussel Sprouts
Carrots
Cauliflower
Cucumber
Edamame
Tomatoes |
Eggplant
Green Beans
Onion
Pea Pods (Snow and Sugar)
Red & Yellow Peppers
Squash
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• Foods may be baked,
steamed, broiled, poached, grilled and sautéed in non-stick spray. No fats, no
oils and no frying is permitted.
• Salad dressings and other condiments used for your dinner meal should not
contain more than 40 calories (i.e., 4 tbls. of 10 calories per serving
dressing). Smart for Life® offers a variety of delicious marinades, dressings
and dips. Use salt substitute when seasoning.
• Frozen
dinners may be used as a dinner replacement, but should be limited to no more
than 3 per week due to high sodium content. When selecting a frozen dinner,
these nutritional guidelines should be followed.
- 600 calories or less
- Minimum 40 grams of protein (if not at least 40 grams, add extra protein)
6 grams of fat or less
- 40 grams of carbs or less
- Rice and pasta dishes are allowed for frozen meals
because the servings are measured precisely.
• After Dinner you may add the following:
-Up to 2 individual servings of sugar-free Jello™
-1 sugar-free popsicle
-1 dill pickle
-Celery
• Do not eat fruit or drink fruit juice (lemon and lime included). The natural
sugar will cause hunger.
• Do not eat bread, pasta, corn, rice or potatoes.
• Use the Smart for Life® Zilch® only. Coffee creamer
and milk products should not be used as they can make you hungry.
• Use sugar substitutes only. No sugar or honey in any form.
• Use breath strips and sprays only. Chewing gum and breath mints should not be
used. They may trigger hunger.
• For ultimate results, alcoholic beverages are completely forbidden.
• Avoid any personal trigger foods and shelf-stable foods (foods that are
prepared with preservatives and do not require refrigeration).
• It is recommended to
take one multivitamin a day.
*If you are 6'2", increase your daily cookies to 7 per day
and if you are 6'4" in height increase your daily cookies to 8 per day. |
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Keep in Mind... |
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Fruit
Why Isn’t Fruit Part of the Program? After all, we’ve been
taught that fruit is a healthy food. And yes, we agree that fruit is full of
healthy vitamins and minerals. But it is also
full of natural sugar - the number
one cause of hunger. Therefore fruits are absolutely off limits. A multivitamin
a day will provide the vitamins you need, while the cookies and salads are
filled with fibre. Once on maintenance, you should eat fruit again. |
Water
8 Glasses a Day Helps Flush the
Pounds Away. Water is a natural appetite suppressant and the key to the
metabolism of fat. Why? Because your kidneys rely on a certain level of water to
function properly and when they are dehydrated, a big portion of the kidneys’
workload is dumped onto the liver. Problem is, when the liver is forced to help
the kidneys out, it cannot put all its efforts into turning fat to energy. As a
result, the liver metabolizes less and less fat, and you lose less and less
weight.
If the body does not get adequate water, it goes into a
“survival mode”. When this happens, your body prepares for an “emergency
situation” by storing or retaining water - from anywhere it can, resulting in
bloating. To put it simply, when you’re dehydrated, your metabolism
slows and so does your weight loss.
____________________________
Everyone should know their BMI.
To calculate your BMI, visit
Our BMI Calculator ____________________________
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Alcohol
Alcohol’s Long-Lasting Effects Losing weight does give you
reason to celebrate but there is no quicker way to sabotage your efforts than
with alcohol. Alcohol slows down the fat burning process. The calories you
consume when drinking alcohol are not stored in your body; they are quickly
transformed into a type of fuel that your body burns quickly. As a result, all
of your dieting goes toward burning the alcohol calories first, not the fat you
are trying hard to eliminate. Left alone, alcohol calories are carried off and
stored in your body as fat. That’s why alcohol is known as a
“straight-to-the-stomach” beverage; the calories always seem to be stored in the
belly first. |
We’re Here to Support You.
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For more Information, Recipes, Success Stories, Motivation and Telephone Support
Group Meetings, visit
SmartforLife.ca. Any questions or concerns, feel free to
call: 866.791.7826. Our knowledgeable Smart for Life® coaches will help you
succeed. |
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1.888.910.DIET | Smartforlife.ca |
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