A
Acceleration Phase (Phase 1), 11–12, 66–75
and cheat days/meals, 54
meal plan guidelines for, 68–71
Portion Volumization in, 34
selecting recipes for, 111
Smart Snacks in, 25
action, taking, 60–61
ACV (apple cider vinegar), 21–22
Always Eat After 7 PM, 6–13
compared to other diets, 12–13
and failure of other diets, 10–11
and myths about eating, 6–10
phases of, 11–12 (see also individual phases)
preparing your kitchen for, 108–110
apple cider vinegar (ACV), 21–22
artificial sweeteners, 38
Atkins Diet, 13
Atomic Habits (Clear), 60
avocados, 50
B
bad moments, 62
berries, 48
blood glucose levels, 29, 32, 36
blueberries, 48
body fat, 67
Born to Impact, 57, 58, 60, 62, 64
breakfast, 14–25
in intermittent fasting, 16–19
myths about, 15–16
research on, 14–16
Smart Snacks for, 25
3-Minute Fat-Burning Ritual in place of, 19–23
C
caffeine, 23
calories
and breakfast eating, 16
increased by cheating, 54
and nighttime eating, 9
reducing, 27
carbohydrates
choices of, 31
eaten after 7 PM, 8–9
in the morning, 25
serving size for, 70
Super (see Super Carbs)
thermic effect of, 8
cardiovascular disease, 10
cassia cinnamon, 21
catechins, 23
celebrating success, 63–64
Ceylon cinnamon, 21
cheat meals/days, 52–56
cherries, 48–49
chicken, 30
cinnamon and apple cider vinegar drink, 21–22
circadian rhythm, 32
Clear, James, 60
coffee, 22–23
collagen protein powders, 97–99
commercial diets, 13
condiments, 38
cortisol, 32
cottage cheese, 45–46
cruciferous vegetables, 47
D
desserts, 39
diet foods, 38
diets
Always Eat After 7 PM compared to, 12–13
failure of, 10–11
rules/plans for, 1–4
digestion, 8
dinners, 39
dopamine, 17
E
eating out, 78–79
eggs, 46
excuses, 58
Extreme Ownership (Willink), 63
F
failure, 62–63
fasting, 18–19
16/8 protocol, 18
fats. see also friendly fats
omega 3 fats supplements, 101–103
in Portion Volumization, 36–37, 42
serving size for, 70
thermic effect of, 8
Ferriss, Tim, 61
food choices
foods/nutrients to avoid, 37–38, 40–42
impact of, 2
for pre-bedtime snacks, 45–51
food shopping, 108
food swaps, 26–28
friendly fats, 36–37
in lunches and dinners, 38–39
in Portion Volumization, 36–37
in pre-bedtime snacks, 44–45, 50–51
fruits, 31
with Portion Volumization, 34, 41
in pre-bedtime snacks, 48–50
G
glucagon, 29
glycogen, 18
goals, 60
grapefruit, 49–50
Greek yogurt, 45
greens
in pre-bedtime snacks, 47–48
super greens powders, 100–101
green tea, 23
Grover, Tim, 63–64
H
hunger
and breakfast eating, 16
with eating less, 27
I
I Declare War (Lusko), 62
IF (intermittent fasting), 16–19, 25
insulin resistance, 53
intermittent fasting (IF), 16–19, 25
K
Kellogg Company, 14
keto diet, 13
keto supplements, 99–100
Keuilian, Bedros, 59
kiwifruit, 49
Kwik, Jim, 61–62
L
lemon water, 19–20
leptin, 52–56
leucine, 30
Lifestyle Phase (Phase 3), 12, 86–93
meal plan guidelines for, 87–89
sample menus for, 90–93
Super Carbs in, 33–34
living in the present, 59–60
lunches, 38–39
Lusko, Levi, 62
M
macronutrients, 67–68. see also carbohydrates; fats; protein
Main Phase (Phase 2), 12, 76–85
meal plan guidelines for, 76–78, 80–81
sample menus for, 82–85
Super Carbs in, 33–34
meal plan guidelines. see also menus
for Acceleration Phase, 68–71
for Lifestyle Phase, 87–89
prepping for meals, 108–110
Mediterranean Diet, 13
menus
for Acceleration Phase, 70, 72–75
for Lifestyle Phase, 90–93
for Main Phase, 82–85
planning, 108
MetaboGreens, 22
metabolic syndrome, 9–10
metabolism, 7–8
and breakfast eating, 15–16
and caffeine, 23
and leptin, 52–53
and protein, 29
and water drinking, 24
milk, 38
mind-set for success, 57–64
mint citrus water, 20–21
monounsaturated fats, 37
morning routine, 61–62
Mylett, Ed, 58
myths
about breakfast, 15–16
about nighttime eating, 6–10
N
negative people, 58–59
nighttime eating, 1–4
and average calories per day, 9
snacks, 43–51
of Super Carbs, 32–34
nut butters, 42
nutrition bars, 38
O
oils, 42
omega 3 fats supplements, 101–103
organic dairy products, 46
owning your results, 63
P
Paleo Diet, 13
pectin, 56
plant protein powders, 96–97
polyunsaturated fats, 37
pork, 40
portion control
prepping foods for, 109
Portion Volumization, 26–42
foods/nutrients to avoid with, 37–38
food swaps for, 26–28
fruits, 41
for pre-bedtime snacks, 44
structuring meals with, 38–40
vegetables, 42
poultry, 40
prebiotics, 49
prebiotic supplements, 103–105
prepping for meals, 108–110
probiotic supplements, 103–105
protein
in lunches and dinners, 38–39
with Portion Volumization, 27–30, 40–41
in pre-bedtime snacks, 43–47, 51
serving size for, 70
protein powders, 94–96
collagen, 97–99
plant, 96–97
R
Raudenbush, Bryan, 20
redefining yourself, 60
red meat, 40
refined sugars/starches, 31
restaurant meals, 78–79
restriction of foods, 11
resveratrol, 55
reverse carbohydrate tapering, 56
S
Santonastasso, Nick, 58
saturated fats, 36
sauces, 38
seed butters, 42
seeds, 42
shellfish, 41
shopping for food, 108
16/8 protocol, 18
snacks
for breakfast, 25
pre-bedtime, 43–51
starches, 31
Storey, Tim, 58
success mind-set, 57–64
sugars, 31
Super Carbs, 9–10
after cheat days, 56
in lunches and dinners, 38–39
with Portion Volumization, 31–35, 41
super greens powders, 100–101
supplements, 94–106
in Acceleration Phase, 69–70
collagen protein powders, 97–99
keto, 99–100
omega 3 fats, 101–103
plant protein powders, 96–97
probiotic and prebiotic, 103–105
protein powders, 94–96
sample schedule for, 105
super greens powders, 100–101
T
taurine, 55
thermic effect of food (TEF), 7–8, 15, 28
thirst, 24
3-Minute Fat-Burning Ritual, 11, 12, 19–23
time-restricted feeding (TRF), 16–19
V
Varady, Krista, 17
vegetable oils, 36
vegetables
in lunches and dinners, 38–39
non-starchy, 31
with Portion Volumization, 34, 42
in pre-bedtime snacks, 47–48
vitamin A, 55
vitamin D, 55–56
Voigt, Chris, 35
W
water, 23–24
lemon, 19–20
mint citrus, 20–21
The Way of the Warrior (McManus), 59
weight gain
and breakfast eating, 16
with carbs eaten in evening, 8–9
myth about, 6–7
and nighttime eating, 1
weight loss
and breakfast eating, 15
carbs in the evening for, 33
with Portion Volumizing foods, 27
rapid, 66–67
water for, 24
Willink, Jocko, 63