COPYRIGHT © 2016 · In this guide, you will learn the difference between “fat loss days” and...

COPYRIGHT © 2016 MY NUTRITION ADVISOR, LLC

Authored by Founders of My Nutrition Advisor:Dr. John Fitzgerald, DC

Matt Fitzgerald, MS

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TABLE OF CONTENTS

Welcome

Part 1: Fat Loss the Truth

Part 2: Why Superfood Smoothies?

Part 3: A Plan you can Follow

Additional Resources• Detox Guide• Shopping List• Learn and Earn

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WELCOME!

This will be the last fat loss guide, book, or strategy you will ever need toread.

You will not only lose body fat, you will also:

Sound too confident? Well, after 20 years of working with thousands andthousands of weight loss patients, we are confident. This fat loss strategyworks better than any others because it focuses on long term solutions thatare easy to follow.

You will truly enjoy this strategy and therefore actually follow it long term.Plus, it’s one of the healthiest strategies possible – using real foods topromote better health. The best part is that it will open up far more healthbenefits than just fat loss.

In this guide, you will learn the difference between “fat loss days” and“maintenance days” and how Superfood Smoothies enables you to targetover 50 health conditions using a variety of beneficial foods.

Give this strategy a shot and we are completely confident that this will bethe last fat loss plan you ever do.

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-Dr. John Fitzgerald, DC-Matt Fitzgerald, MS

Reset your metabolism

Improve your hormone levels

Slow down your aging process

Sleep better Improve your blood pressure

Improve your blood sugar levels

Have more energy Improve your cholesterol

Feel much, much better

PART 1: FAT LOSS THE TRUTH

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Lets re-educate ourselves on what you already know … the truth about fat loss

How many diets have you already

tried?

IT’S ALL ABOUT CALORIES

Calorie Restriction

Too Obvious?It seems too obvious, which is why so many people seek out additional answers and then get sold on a miracle pill or a miracle diet.

But the reality is simple: If you eat fewer calories than your body burns, you will lose weight. If you eat more, then you will gain weight.

What is the common thing among all successful diets?

Really? Really. If you want to only eat Twinkies to lose weight, you can. A Nutrition professor out of Kansas State University did that to prove it. He just counted his calories to ensure he was eating less calories than his body burned.

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IT’S ALL ABOUT CALORIES

Should I just eat Twinkies?No. Of course not.

We are making a point, that when it comes to fat loss, the answer is a simple math equation of Calories In vs. Calories Out.

Healthy Approaches to Fat LossThere are healthy and unhealthy approaches to fat loss. The Twinkie Diet would be an unhealthy approach to Fat Loss.

This Guide Provides aHealthy Approach to Fat Loss.

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SHORT TERM ACCELERATORS

Short Term Accelerators are NOT

Long Term Strategies

“Short Term Accelerators” are meant to jump start weight loss. Many are helpful, but do not get confused … these are not long term strategies.

They are short term accelerators that most people will do for a limited period of time and then stop doing.

Here are some common short term accelerators:

1. Food Restrictions (e.g. “don’t eat …”)

2. Meal Plans (e.g. “eat this exact meal …”)

3. Boot Camps

4. Challenges

5. Detoxes

6. “Resets”

7. Medical Procedures: (e.g. Lipo)

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The #1 reason why most fat loss plans fail

is because they are short term accelerators

and not long term strategies

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SHORT TERM ACCELERATORS

Do NOT Start with a

Short Term Accelerator

Start with a Long Term Strategy

The most important thing you can do is find a strategy that you will follow long term.

Add a short term accelerator only after you have successfully implemented a long term strategy.

Too many people look towards short term accelerators as an answer to a long term problem. This does not work and results in gaining all the weight back in the long term.

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LONG TERM STRATEGIES

T h e M i l l i o n $ Q u e s t i o n :W h a t l o n g t e r m s t r a t e g y w i l l w o r k b e s t f o r y o u ?

This is a question only you can answer. The plan that will work best for you is the one you like, as that is the one you will be most likely to follow.

But in 20 years of counseling weight loss patients, there is a strategy we have found that has provided the best results by far …

That is an approach that uses Superfood Smoothies along with an easy plan that you can follow long-term.

Parts 2 and 3 of this guide will dive into this approach.

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PART 2: WHY SUPERFOOD SMOOTHIES?


IMPORTANCE OF NUTRITION

When you are losing weight, you are consuming fewer calories – which means you have less food to get in all your nutrients.

Therefore, when you are losing weight, you need to pack in more nutrients per calorie just to maintain your normal nutrition levels.

When your body is running optimally, it will make weight loss much easier and more efficient.

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Superfood Smoothies are low calorie &

PACKED WITH NUTRIENTS


PART 2: WHY SUPERFOOD SMOOTHIES? Pg. 14

REASONS WHY WE RECOMMENDSUPERFOOD SMOOTHIES

Most people do not consume enough fruits and vegetables

Most foods shown to benefit specific health conditions can be used in a smoothie.

Based on actual research and not controversial (everyone agrees with eating more fruits and vegetables)

Supports eating real food

Easy for people to follow long term• Easy / fast to make• Easy to consume targeted

foods daily• Tastes good• Not expensive

Easy to consume a wide variety of beneficial foods


MAKING A SMOOTHIE WITH ACCELERATORS

If you are making a smoothie, then you are doing something really good.

But you can do it better by making a Superfood Smoothie that uses ingredients to target your health conditions or health goals.

Our website makes it very simple for you to find the best recipes for you.

www.mynutritionadvisor.com/recipes

http://www.mynutritionadvisor.com/recipes


CERTAIN FOODS CAN SERVEAS ACCELERATORS

All the Superfood Smoothie recipes on our website are good for long term fat loss and weight management.

Our website scores these foods based on their research linking them to fat loss.

However, certain foods can serve as fat loss accelerators. Most of these foods are fruits and vegetables that you can add to a smoothie.

You can find which foods are considered fat loss accelerators on our website here:

www://mynutritionadvisor.com/health-protocol/fat-loss/

https://mynutritionadvisor.com/health-protocol/fat-loss/


COMMON FOODS vs.SUPERFOODS

There are 2 different types of foods recommended for Fat Loss:

1. Common foods are things like blueberries, cherries, walnuts, apples, pears, lemons, etc.

2. Superfoods are things like flax seeds, cacao, turmeric, ginger, etc. These foods score very high across many different health conditions (which is why they are considered “super”).


A LONG TERM STRATEGY

Question: What if we told you to consume these foods

every day?• Green Tea

• Coconut Oil

• Blueberries

• Flax Seeds

• Turmeric

• Ginger

• Etc.

Answer: You would probably do it for a week and

then quit

We recommend SUPERFOOD SMOOTHIESIt’s the best method we have seen long-term success with in getting people to eat a variety of beneficial foods that target

various health conditions.

… unless …you had a method to easily consume these foods on a daily

basis that you actually liked.


A LONG TERM STRATEGY

Making a Superfood Smoothie is Simple.You just add the common foods (dry, fresh, or frozen) to your blender and then you add a tablespoon of superfoods mix with it.

We offer 4 different superfood mixes that contain 9 different superfoods in each mix.

This makes it very easy to add superfoods to your smoothies.

https://mynutritionadvisor.com/shop/




FIND YOUR SMOOTHIE RECIPE

Go here: www.mynutritionadvisor.com/recipes

Select the health condition(s) you want to focus on (e.g. Fat Loss).

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Select any other filters. For example, you can choose to include or exclude certain ingredients.

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Find the best recipes for your health condition(s) or goal(s).

http://www.mynutritionadvisor.com/recipes


SCORING SYSTEMBACKED BY RESEARCH

50+HEALTH

PROTOCOLS

100+DELICIOUS

RECIPES

100+INGREDIENTS

On our website, we score each recipe and each ingredient for over 50 different health conditions.

Our scoring system was based on researching the real research from pubmed.gov – which is a government curator of real biomedical research.

The scores represent the amount of research there is that link the ingredients/recipes to the health condition, what the research says, if it was research conducted on humans vs. animals, etc.

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PART 3: A PLAN YOU CAN FOLLOW

PART 3: A PLAN YOU CAN FOLLOW

PART 3: A PLAN YOU CAN FOLLOW Pg. 23

STEP 1TAKE MEASUREMENTS

1. Before and after pictures

2. Body Weight

3. Metabolism Rate*. Determine by one of the below options:

a. Use a metabolic tester (ask your gym, dietitian, or doctor if they offer this)

b. Calculate: Multiply 12 x goal weight = total calories per day (example: 12 x 180 lbs = 2160 calories per day)

*You need to know this so you know how many calories you can consume during your “maintenance days” (covered on a later slide)

4. Optional: measurements (tape measure) and body fat %

Do not skip this step. It is important for you to see your progress.


STEP 2TRACK CALORIES

Do for at least~1 week.

We have you do this so you understand how many calories you are really consuming on a daily basis.

Don’t skip logging anything, not even the creamer you put in your coffee. It counts.

We advise on using a calorie tracking app. If you have a smartphone, we like one from My Fitness Pal (images below).


EATING PLANOVERVIEW

A typical week will have 2 fat loss days & 5 maintenance days

FAT LOSS DAYS MAINTENANCE DAYS

EAT FEWER CALORIES THAN YOUR BODY BURNS

CONSUME A NEUTRAL AMOUNT OF CALORIES

OPTIONAL ACCELERATORS1.) EAT ALL YOUR CALORIES WITHIN A 6-8 HOUR WINDOW2.) 5 DAY DETOX3.) VITAMINS AND SUPPLEMENTS4.) OTHERS

FAT LOSS DAY

FAT LOSS DAY

Example Eating Schedule:Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Any 2 days can be chosen for your fat loss days


FAT LOSS DAYS

EAT FEWER CALORIES THAN YOUR BODY BURNS

Consume ~500 calories on this day

Eating Plan Options for the Day (pick one):

1. (1) 24oz Superfood Smoothie for lunch

2. (1) 12oz Superfood Smoothie for lunch and (1) 12oz Superfood Smoothie for dinner

3. (1) 12oz Superfood Smoothie for breakfast, (1) 12oz Superfood Smoothie for lunch and (1) 12oz Superfood Smoothie for dinner *pick lower calorie recipes for this option.

You can vary the option you choose. For example, some fat loss days you may choose to do option 1 and other fat loss days you may choose a different option.

Calories consumed should be equivalent or less than your metabolism rate

Eating Plan Options for the Day (pick one):

1. (1) 24oz Superfood Smoothie for lunch and (1) healthy dinner

2. (1) 12oz Superfood Smoothie for breakfast, (1) 12oz Superfood Smoothie for lunch and (1) healthy dinner


MAINTENANCE DAYS

CONSUME A NEUTRAL AMOUNT OF CALORIES

You can vary the option you choose. For example, some maintenance days you may choose to do option 1 and other maintenance days you may choose a different option.

1. Eat everything in a 6-8 Hour Window• Also known as short term, intermittent fasting• No calories outside of this window• Example: if you consume all your calories between noon-6pm, then you have

achieved this goal. Many people will skip breakfast, eat lunch at noon and then eat dinner at 6pm.

• During a fasted state, benefits include: decreased insulin levels, increased human growth hormone levels (anti-aging hormone), decreases cholesterol and triglycerides, increases immune system function, and BURNS STORED BODY FAT.


OPTIONAL ACCELERATORS1. EAT ALL YOUR CALORIES WITHIN A 6-8 HOUR WINDOW2. 5 DAY DETOX3. VITAMINS AND SUPPLEMENTS4. OTHERS

2. Do a 5 Day Detox• Consume only Superfood Smoothies for 5 days.• Cleans liver and intestines which releases toxins. This allows the fat cells to more

easily release stubborn fat.

3. Vitamins and Supplements• There is no ‘magic pill’, but some supplements will help promote things like

boosting your metabolism.• Certain high quality vitamins can also be beneficial for fat loss (e.g. Fat Burn,

Lipoic Acid, Omega 3, Thyrostim, etc.)

4. Others• There are a lot of other short term accelerators you may look into. Some can be

beneficial in accelerating your fat loss goals. Just remember: implement your long term strategy before starting a short term accelerator.

https://mynutritionadvisor.com/shop/fat-burn/

https://mynutritionadvisor.com/shop/lipoic-acid-plus/

https://mynutritionadvisor.com/shop/biomega-3-caps/

https://mynutritionadvisor.com/shop/thyrostim/


EATING PLANTIPS & ADVICE

1. Eat foods that will help keep your hunger intact (e.g. vegetables, protein, etc.). Not sugars.

2. To help keep you full longer, you can add protein powder to your smoothie. We recommend an organic, non-gmo, plant-based protein with no artificial sweeteners. We have one of the highest quality products available called, “Smoothie Protein” that we highly recommend.

3. Drink lots of water. Coffee or Green Tea is also ok. All of these are appetite suppressants.

4. As you reach your ideal weight, you can start reducing the number of fat loss days and increasing your maintenance days.

5. Some of our options have you skipping breakfast. This is very hard to do initially. But if you stick with it, it will become easy.

6. Did you go crazy over the weekend with way too many calories? Don’t worry about it. Just add an additional Fat Loss Day to your week to make up for it.

https://mynutritionadvisor.com/shop/smoothie-protein/

DON’T WAIT,GET STARTED TODAY! Pg. 30

DON’T WAIT,GET STARTED TODAY!

4 Superfood Mixes with 9 Superfoods in each mix! A plant based protein with no flavors or sweeteners. All specifically designed to

be added to your smoothie.



ADDITIONAL RESOURCESPg. 31

ADDITIONAL RESOURCES

www.mynutritionadvisor.com

Earn a FREE trial sample pack when you complete our online training course!

Available for FREE!

LEARN AND EARN

www.mynutritionadvisor.com/learn-and-earn

Limit your weekly shopping list to only 6 ingredients – makes over 45 recipes!

Available for FREE!

SHOPPING LIST

DOWNLOAD

Want to implement a short term accelerator? Download our detox guide to learn all about our Detox plan.

Available for FREE!

DETOX GUIDE

DOWNLOAD

http://www.mynutritionadvisor.com/

http://www.mynutritionadvisor.com/learn-and-earn

COPYRIGHT © 2016 · In this guide, you will learn the difference between “fat loss days” and...

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