The first steps - Get Ready! - Eating

First of all, we have to get ready for the training and the diet! Don't jump in it and keep the steps, this is your "warm-up" for the harder part!

01. The very first step is to decide that you will do it! 
Doesn't matter what, you will reach your goal! If you fail, you will start it again and again and again until you can keep the rules! Your goal is to keep all rules!

02. From now in every 3-4 days you have to leave a certain food/drink! 
You leave something and in 3-4 days you will leave another one and another one.

A VERY IMPORTANT THING YOU HAVE TO REMEMBER: TRAINING IS VERY VERY IMPORTANT IF YOU WANT TO GET SLIMMER AND HEALTHIER, BUT:

70%: EATING

20%: TRAINING

10%: GENETICS

Therefore: If you eat properly, you leave certain foods/drinks/ingredients and you use certain supplements, vitamins and minerals you've done the biggest bit of your well-being.

Here's your 'leave-it' list:

1-4 days: Leave the chocolate, jellybeans, ice-cream and crisps. If you are addicted to chocolate and jelly beans, it will be quite hard. You have 4 days from now to leave chocolate, jellybeans, ice-cream and crisps! If you want to eat something sweet, take some fruits! You can have any fruits you want, banana, strawberries, apple, etc. You can cut them up, you can blend them together. If you want some snack, take some beef jerky, nuts, oat biscuit or rice cakes.

5-8 days: Leave the soft drinks - coke, sprite, energy drinks, etc. and all soft drinks that made from concentrate! What you can drink from now: coffee, water, proper orange juice (freshly squeezed), green tea, peppermint tea, any kind of tea without sugar, fresh fruit smoothies. What does soft drink really do with your body? And how much sugar they contain? We will see later...

9-12 days: Leave all junk-foods! No more fast-food like McDonalds, Burger King, Subway, KFC, fish and chips, burgers, pizzas, etc. Also! No more pre-made "ready in 1 min in microwave" food! Make your own meals or if you are in a rush and you don't have enough time, buy some salad with meat, fruit salad or soup (real soup, not the one that is good for 14days!). Do you know what junk-foods do with you body - apart from making you fat?

13-16 days: Leave the desserts! No desserts after your lunch/dinner, no desserts during the day! It's easy! Just no desserts!

17-20 days: Leave any added sugar! No sugar in your coffee, not in your tea, no added sugar when you cook! Instead of the sugar, you can use sweetener - if you really want to, but it's not too healthy, so I don't really suggest it. Better if you use honey, glucose, birch sugar, xilit or stevia. What's the difference between "good" sugar and "bad" sugar?

21-24 days: Leave the fat! Don't eat any fatty or oily food, for example deep fried fish/meat, chips, etc. Don't use any fat for cooking. If you want to use some oil, use olive oil! Our body DO need fats! But what kind of fats we need and why?

25-28 days: Leave the milk and use as less dairy as possible! Milk is not good for your body, therefore dairy is no good for your body! Don't drink milk anymore and use as less dairy as possible. If you need some milk, use soya milk, coconut milk, almond milk or rice milk. Sometimes you can have sour cream, low-fat cheese and fruit-yoghurts, but the best if you use low-fat natural yoghurt, kefir, cottage cheese, feta cheese, haloumi cheese - if you really need. Why is milk bad for your body?

29-32 days: Leave all carbohydrate! Don't eat anything made with flour! No more white breads, rolls, buns, pastries. Don't eat too much pasta! You can eat wholegrain bread (the best with seeds), rolls and buns. The best if you want to eat some pasta, use wholegrain pasta! You can eat them SOMETIMES (it means like once a week if you really want to), but the best if you don't eat them at all. What's the difference between the white bread and the wholegrain bread? We do need carbohydrates as well, but it does matter what kind of carbohydrates do we take!

03. You can eat the good-kind-of carbohydrate until 11:00-12:00. 
What are the good carbohydrates? Oat, brown rice, wholegrain bread/pita/wrap/rolls/buns, wholegrain pasta, wholegrain cereals.

04. Your last meal should be before 18:00.
If you get hungry after 6pm, drink some tea, water or a protein shake - it takes your appetite.

05. Eat at least 5 times a day but small portions.
You should have a breakfast, a snack, a lunch, another snack and your dinner. We will check the suggested list of each meals later.

06. WATER, WATER, WATER! 
You have to drink! Alot! Especially if you train and take supplements. The best if you drink mineral water, but instead of the water you can have tea (without sugar!) or some REAL fruit juice/smoothie as well. How much water should you drink daily and why do you need so much liquid? We will see the details later.

These are the first 6 rules of your well-being! If you are able to keep them, the rest will be very very easy!