15 Day Diet Plan | Di.et
SAMPLE
GUIDE
#1 Introduction Guide
Contents
Introduction to Di.et
2
Reality Check
3
Clearance
4
Setting up a Wellness and Weight Loss Vision
5
Motivators
6
Obstacles
7
Strategies
8
Why 15 Days?
9
Di.et Goals & Summary
10
DI.ET
| INTRODUCTION GUIDE
1
Setting up a Wellness and Weight Loss Vision
Every year like clockwork on January 1st millions of “resolutionaries” around the globe start a diet or join a gym
to lose the excess weight that has snuck up on them. Usually their goals have something to do with weight loss.
Sometimes it’s a mixed bag and contains other objectives as well, but weight loss is the number one goal that
people are striving to work towards.
However you slice it, there is a really high rate of failure, and it all stems from one thing - the lack of a solid
game plan. It may sound trite, but fail to prepare and you might as well prepare to fail.
If you already belong to a gym, you’ve probably already seen this firsthand. Take note of how many people there
are on day two or three of the New Year as opposed to say, mid-February. Chances are there is a monumental
difference. When it comes to starting a new diet, the effect is even more profound.
You can call it falling off the wagon, lack of discipline, or a lack of direction. But ultimately, not following through
on a diet is most likely caused by not having a strategy to follow. That’s where our 15-Day Diet Plan and a
wellness vision comes into play.
If you stop and think about it, a high percentage of successful people in the world of business, sports and
entertainment all have a common thread. Failure was not an option. They looked ahead and saw themselves
in possession of what they wanted. This is called a wellness vision.
The first thing you need to do is create a wellness and weight loss vision of your own. Sit back in a chair, close
your eyes and imagine yourself 3 to 12 months down the road in an ideal place. Define what you want your body
to look like and mind to feel like. And be specific.
How much weight do you want to lose? How do you want your body composition to change? In your new body
are you noticing far more muscle definition? In addition to that, do you want to achieve other things as well,
such as have better functional ability, be able to touch your toes, do a fitness event, be stronger, happier, more
confident? While you picture yourself already in possession of what you want, commit it to memory and write
it down on paper.
If you are a little stuck on what a wellness and weight loss vision looks like, here’s a
quick hypothetical example…
“By this time next year, I want to…
be 50 lbs lighter
be able to complete a half-marathon
be following a healthy diet
have definition through my whole body
be showing visible signs of a six-pack
have high energy levels
feel confident when I wear revealing clothing
You will notice with this wellness and weight loss vision that there are elements of diet, exercise and lifestyle
combined. That’s because wellness is all-encompassing. Spare no expense on how elaborate you want to get.
That will only fire you up more to obtain your goals!
DI.ET
| INTRODUCTION GUIDE
5
Motivators
Once you have your wellness vision figured out, you will need to locate key motivators to get you there. These
need to be powerful! These are the driving forces that will propel you through a number of unsavory situations.
They have to get you out of bed early in the morning to work out, they need to give you discipline to pass on
baked goods when someone brings them into work and they need to prevent you from
slugging down wine with your friends while watching a movie.
Just saying, “I want to get in shape and lose weight” doesn’t cut it. Go a little deeper. For example, think about
the effect your health has on others in your life, such as your spouse, parents, children, grandchildren and
co-workers - those who depend on you to be physically, mentally and emotionally strong.
Here are some examples of key motivators to get you pointed in the right direction.
I want to be lean and look great in my wedding dress.
I want to be confident on my next beach holiday.
I want to be able to run around on the playground with my kids without getting out of breath.
I want to be able to put groceries in my car without back pain.
I want to be alive to see my grandchild graduate high school.
Again, these are just hypothetical. Use any or all of them if they fit your lifestyle, but feel free to drum up your
own set too! The more you make your goals personal and meaningful, the more motivation they will provide.
DI.ET
| INTRODUCTION GUIDE
6
15 Day Diet Plan | Di.et
15 Day Diet Plan | Di.et
SAMPLE
GUIDE
#2 Diet Guide
Contents
Fat Burning Made Easy
2
Short Term Fasting
3 - 4
Low-Carb Diet
5
Calorie Intake
6
Caloric Quality & Macronutrients
7
Protein
8 - 9
Carbohydrates & Tips to Reduce Carb Intake
10
Fats & Multiple Meals
11
The 15-Day Diet Plan for Meat Lovers
12 - 19
The 15-Day Diet Plan for Vegetarians and Vegans
20 - 28
Preventing Weight Regain & Eating and Working Out While Dieting
29
Weight Loss Superfoods
30 - 31
Fluids & Summary
32
DI.ET
| DIET GUIDE
1
Short Term Fasting
To lose weight quickly, you’ll be implementing short-term fasting. Now, this isn’t going to be some long drawn out
fast where you’re starving all the time. Instead, you’ll be periodically going without food in a planned manner that
will basically supercharge your fat burning to a level that you’ve never seen before.
How?
When you fast, you achieve two things:
First, you experience reduced insulin levels. This means you’ll be more prone to burning up body fat as a fuel
source because there is no glucose present for your body to use. Keeping insulin levels low is paramount for
maximum fat burning success.
Second, you’ll also get a huge release of catecholamines, which are substances that help to signal the body to
ramp up fatty acid utilization, releasing fatty acids into the bloodstream for use as fuel.
With this two-pronged approach, you can’t NOT be losing body fat. Forget about what you may have heard
about fasting and it causing the “starvation” effect, resulting in a slow metabolism. You aren’t going to be fasting
long enough for that to happen here, so it’s of no concern. You’ll fast for a brief period and then fuel your body
with smart foods that keep the fat burning process moving while keeping your metabolism where it needs to be.
Most people are unable to really fully utilizes their fat stores because they are eating all day long. When a steady
stream of fuel is coming in, why would your body turn to fat stores instead? It won’t - it’s that simple. By fasting,
you force your body to tap into those fat stores as a fuel source. The end result is far superior rates of
fat burning.
You might think that while in the fast state you’ll be starving, but that isn’t the case. In fact, many report feeling
no hunger whatsoever once their body adapts to being fasted.
DI.ET
| DIET GUIDE
3
Low-Carb Diet
Now, in addition to fasting, you’ll also be reducing your carbohydrate intake. If you want to optimize your fat
burning, a lower carb diet is simply the best way to go. Again, just like fasting, this will help to minimize your
insulin levels, forcing the body to turn to fat as a fuel source. Since insulin is the primary fat storage hormone,
the less of it you have in your body at all times, the better.
A reduction in your carbohydrate intake also means better control over your hunger. It’s a simple fact: carbs
make you hungry. The more of them you eat, the more of them you want to eat. By cutting back on carbs, you’ll
make it far easier to stick to your diet plan.
Know though that with this diet plan you won’t be cutting out all carbohydrates. That’s unhealthy and any plan
that has you doing so is not one you want to be following. Instead, we’ll be building your diet focused primarily
around vegetables, with the odd piece of fruit added in as well. These foods are extremely dense in the nutrients
your body needs to help sustain a fast metabolism and keep you healthy. If you cut out these vital nutrients,
you’ll be increasing your long-term disease risk for conditions like heart disease. Health always needs
to be a top priority.
However, these carbohydrate sources are so low in calories and so rich in dietary fiber that they will have almost
no influence on your blood sugar or insulin level, therefore they won’t hinder fat burning.
Fruits do contain some natural fruit sugar, however in this plan, you’ll be eating lower sugar containing fruits
pairing them with a protein or a fat source (or both!) to ensure that your blood glucose levels stay
as stabilized as possible.
This also helps prevent your diet from becoming boring. If all you’re eating all day long is chicken breast and
broccoli, it won’t be long before you start cheating or give up all together.
As you begin on this low carb diet, your body will begin to use up all the glucose present in the bloodstream for
fuel. After that, it’ll turn to muscle glycogen, which is the storage form of carbohydrates in the muscle tissue.
Once that has been depleted, you body will have no other option but to tap into your fat stores.
Most people who consume a higher carbohydrate intake will always keep refilling their muscle glycogen levels,
hence, their body never gets to that level of fat burning. On this program, we’ll ensure you do.
DI.ET
| DIET GUIDE
5
The 15-Day Diet Plan for Meat Lovers
This diet plan is based around the Di.et recommendation of 1000 calories for women and 1200 calories for men.
This plan assumes that you are exercising in late afternoon/early evening and schedules your pre and post
workout meals around that time. If you are exercising in the morning, simply shift these meals around to that
time instead, moving your other meals accordingly. The plan is flexible, so adjust it to meet your schedule!
On non-workout days, you’ll be fasting. When short term fasting for the day, you are permitted to drink water
(very important!), black coffee, herbal teas as well as low sodium bone or vegetable broth if you prefer.
Day 1
RECIPE
Nutritional Info ( )=Men
Scrambled eggs: 1 whole egg + 1 cup egg whites
302 Calories (392), 12 gms fat
Breakfast
scrambled in ½ tbsp. olive oil and ½ cup diced
(12), 7 gms
5 oz. grilled chicken breast, 1 cup steamed broccoli, ¼ cup
296 Calories (366), 11 gms fat
cheddar cheese (melted on broccoli) vegetables.
(13), 7 gms carbs (7), 45 gms
Lunch
Men: Add one banana
protein (59) carbs (30), 37
Men: Add 2 oz. additional chicken breast.
gms protein (38)
127 Calories, 4 gms fat, 24 gms
Pre-Workout
1 apple with ½ tbsp. peanut butter
carbs, 2 gms protein
117 Calories, 2 gms fat, 6 gms
Post-Workout
1 can of tuna mixed with salsa
carbs , 21 gms protein
5 oz. shrimp skewered with ¼ cup pineapple pieces, ½ sliced
243 Calories (300), 8 gms fat
red pepper, 4 mushrooms, and ¼ red onion. Brush with soy
(13), 14 gms carbs (17), 36
Dinner
sauce and a ½ tbsp. olive oil before grilling.
gms protein (37)
Men: Add ¼ sliced avocado on the side.
1,085 Calories (1,302), 37 gms
fat (44), 58 gms carbs (84), 141
Total for Day:
gms protein (157)
DI.ET
| DIET GUIDE
12
15 Day Diet Plan | Di.et
The 15 Day Diet Plan | Di.et
SAMPLE
GUIDE
#3 Workout Guide
Contents
Initial Phase & Starting Line
2
Body Mass Index Chart & 90% Quality Rule
3
Stretching
4
Illustrations Of Dynamic Stretching Exercises
5
Training Tactics
6
Adaptation and Plateaus
7
SAID Principle
8
Cardio Training
9
Spot Reducing
10
Workout Guidelines
11
15-Day Workout Plan
12 - 33
Join a Gym or Set One up at Home?
34
The Gym
35 - 37
Home Gym Set-up
37 - 38
Traveling and Working Out
39 - 46
Working Out after the 15-Day Diet Plan & Summary
47
Motivation
48
DI.ET
| WORKOUT GUIDE
1
15-Day Workout Plan
OK, the long-awaited time has come. Below is a 15-day workout protocol that includes 10 workouts (leaving 5
days for rest recovery or added cardio if you want). These plans are something that you can do in the comfort of
your own home with very minimal equipment.
All you’ll need here is a set of dumbbells (preferably a couple sets of different weight if you have them) along
with a skipping rope. We recommend that females purchase 5 and 10 pound weights and males purchase 15
and 30 pound weights. If you don’t have dumbbells, take two small soda bottles and fill them up with sand and
use those as weights instead. If you have an exercise ball you can use as well - fantastic! If you don’t, don’t
stress out about it. It’s not absolutely necessary.
DI.ET
| WORKOUT GUIDE
12
DAY 13: CARDIO TRAINING
Perform the following circuit, doing each exercise for 30 seconds straight before moving on to the next.
Once the entire circuit is completed, rest for 3 minutes before repeating a second time.
1
2
Single Leg Dumbbell Deadlifts (15 seconds/side)
Mountain Climbers
3
4
Bodyweight Lunges
Mountain Climbers
5
6
Body-Weight Step-Ups
Mountain Climbers
DI.ET
| WORKOUT GUIDE
30
SAMPLE
GUIDE
#4 Supplement Guide
Contents
Supplement Guide
2
Multivitamins & Detox Tea
3
Amino Acids & Glutamine
4
Fish Oil & Electrolytes
5
Pre-workout Formulas
6 - 7
Proteins
8 - 9
Summary
9
DI.ET
| SUPPLEMENT GUIDE
1
Pre-workout Formulas
You would be hard pressed to find someone in the gym, cranking out reps or sprinting on a treadmill who does
not use a pre-workout formula. These are by far one of the most popular supplements in the marketplace.
Everyone from stay-at-home moms to beefcake bodybuilders to high school kids rely on these to get through
their workouts. That begs the question, just what is all the hype with pre-workout formulas?
Well, the short answer is, they give you a boost of energy. And this can range from mild to extreme. To some,
the feeling you get is euphoric, and that’s what keeps them coming back for more.
Pre-workout formulas come in powders and ready-to-drink containers. If you scanned the labels, you would find
a host of ingredients, such as caffeine and caffeine derivatives, B-vitamins, creatine, arginine, beta alanine and
L-citrulline. Here’s a little description of each so you’re not on neural overload.
Caffeine is pretty obvious; it gives you energy. It also boosts your brain function, allowing you to concentrate on
pushing harder. Lastly, it has mood-boosting potential. Just be aware that caffeine is a stimulant. And some of
the pre-workout formulas have really high doses.
Every container will have a warning label, listing the possible side effects. Read carefully and heed the warning
if it pertains to you! Dropping flat on your face from a bad reaction to caffeine while running on a treadmill will not
get you too many dates!
DI.ET
| SUPPLEMENT GUIDE
6
The 15 Day Diet Plan | Di.et
SAMPLE
GUIDE
#5 Maintenance Guid
Contents
Maintenance Guide & Old-Conditioned Patterns
2
Chi Hit & Keeping a Journal
3 - 4
Willpower
5
The Sweet Spot
6
Competition & Buddy System
7
Hire a Trainer
8
FAQ
9 - 12
Closing Comments
12
DI.ET
| MAINTENANCE GUIDE
1
Chi Hit
If you do fall off the wagon and need a little motivation to recapture your momentum, try this on for size.
Place pictures of your old self nearby in all the areas you will be during the day. Even put one in your pocket.
When you fall off course, take a nice long look at one of those pictures and think about what you went through
back then. How did you feel physically? How were your energy levels? What did you see in the mirror? Answer
those questions honestly and you will likely come up with motivation not to return to that place.
Keeping a Journal
The next critical thing we want to mention is the importance of starting a weight loss and workout journal for
Di.et’s 15-Day program but also if you want to continue with your healthy lifestyle journey. While yes, this will
take up a bit of your time each day, it will be well worth the effort - trust us on this one.
Keeping a journal will do three things.
1
It’ll keep you accountable. When you know that you have to write down what you are eating and whether or
not you are doing that workout or skipping over it, you’ll be far less likely to just blow that workout session
off or go in for that second serving of chocolate cake. This in turn can lead to better results.
2
It provides a means of looking back. As you progress through your journey, you want to figure out what
works best for you. Which foods make you feel energized and healthy and which cause you to feel slug-
gish? If you keep a record of how you feel after each meal, you can quickly identify this and get on track to
feeling better than ever every single day.
3
It gives you a source of motivation. In your journal, you should also be including progress pictures taken
every 7 days and this will make for a great storyline that you can then reflect back on. How has your body
changed? Sometimes, it’s hard to notice the smaller day to day changes that are occurring, but when you
look back over a longer period of time, it becomes very obvious that you are indeed making progress.
This can give you the boost you need on those days where it feels like you just aren’t seeing
the results that you desire.
DI.ET
| MAINTENANCE GUIDE
3