LOSE WEIGHT and FIND YOURSELF© STRESS FREE, 20-DAY WEIGHT … · LOSE WEIGHT and FIND YOURSELF© STRESS FREE, 20-DAY WEIGHT LOSS PLAN Do you want to lose 10, 20 maybe even 100 plus

LOSE WEIGHT and FIND YOURSELF©

STRESS FREE, 20-DAY WEIGHT LOSS PLAN

Yes, I said 20 Days, Stress Free!

You can do this!

Self discipline is deciding between

What you want NOW and What you want MOST

1

Welcome to

LOSE WEIGHT and FIND YOURSELF© STRESS FREE,

20-DAY WEIGHT LOSS PLAN

Do you want to lose 10, 20 maybe even 100 plus pounds???

The good news is no matter how much you want to lose it can be done. Take small bites (no pun intended) and only worry about the next 20 days.

Let me repeat… ONLY WORRY ABOUT THE NEXT 20 DAYS.

This program is designed to be repeatable until you reach your goal.

Maybe you want to lose just the extra 10 pounds that seems to have

appeared out of nowhere. The baby weight, the weight from stress or emotional eating or maybe you want to trim down the body that everyone

told you, you inherited from your grandmother and were told you just had to live with it. Maybe you have health issues like insulin resistance or

unbalanced hormones.

You are going to “reset your system.”

Just saying the word “Diet” is very stressful for most people. Yes, I know, I

can see you rolling your eyes.

The thought of never being able to eat a certain food you love for the rest of your life is totally unacceptable. You want your cake and be able to eat it

too.

This is very possible, but not right away.

You are about to learn a way to not only get the weight off FAST, but learn the techniques necessary to keep it off.

I’m not going to cover every detail of why you are overweight. I’m sure if

you are reading this, you already know just how fat you are and probably

even know how you got there.

Believe me when I say “I’ve been there, and done that.”

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I have been on a diet since I was ten years old. I’m a professional life-long dieter.

I thought I knew it all.

I’ve battled the bulge my entire life and it always pissed me off when

someone who could seemingly eat anything they want would tell me I was overweight and shouldn’t be eating that burger, let alone the fries.

LIKE I DIDN’T KNOW!

On top of being fat, did I look stupid too?

Did they think I hauled around an extra 200 plus pounds and had no idea it

was there?

Comments never helped.

They just hurt.

Obviously if I KNEW how to get the weight off, I would have.

We each have our story. Many stories are basically the same, but many are

issues that are hard to understand and overcome.

As an example, did you know if you are a Type 2 Diabetic, and your sugar isn’t under control, it will be impossible to lose weight on a traditional weight

loss program? Your body simply will not let you.

The first thing most doctors will tell you is:

“You need to lose weight to get your sugar under control. And by the

way, I’m going to give you some drugs to help you.”

What the doctor doesn’t tell you is the drugs he puts you on will never let you lose any weight. In fact, you probably will GAIN weight.

How’s that for helping? IT IS NOT YOUR FAULT!

My Story

3

Let me tell you about little ol’ me.

It took a lifetime for me to learn what I know now. I’m 64 years old and

truly believe there isn’t a diet, fad, or torture I haven’t tried.

Sound familiar?

At the very young age of ten, my mother saw I was a little chubby. She started by restricting my food intake, and of course which foods were

allowed.

I was the only chubby one in the house. When everyone else was

sitting down to dinner, I was often

sent to my room with a celery stick.

That was the beginning of my

disdain for dieting and a life-long anger because I couldn’t be like

everyone else and eat what I wanted.

It was also the beginning of how I

dieted my way up over and over again to gross obesity.

Every Monday began with great

gusto only to fail by Friday.

WHY???

Why, you ask. Because there was no end to it. Each diet wanted me to

eliminate something forever… F O R E V E R!

I just couldn’t face the thought of not having my favorite foods.

In my early 20’s I would starve myself for weeks at a time living on a lettuce leaf and an egg white a day.

Did I get thin?

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Absolutely.

But as usual, I was sick and unhappy.

And of course as soon as I put the first bite in my mouth, the weight came

back plus some. I know by now you are nodding your head because you understand how that feels.

It was an endless roller coaster of diet after diet without the thrilling happy

ending.

I was blessed to fall in love and marry a man that loved me no matter how fat I got.

With the birth of each child I continued to blossom with ‘happy fat’ until I tipped the scale at OMG, am I really 368 lbs!!!

Picture that kind of weight on a 5’3” body. I was sick and tired all the time.

All those years I said the same thing, “I’m so sick and tired.”

My sugar was out of control.

My thyroid was not functioning.

Doing everyday tasks (like getting up off the couch) became almost impossible.

SO, with the blessing of my mother, husband, children and new doctor, I

opted for a gastric bypass. It was either surgery or die by drowning in my

own fat.

I took it seriously, had the bypass surgery, and lost a lot of weight FAST, but never got thin like other people who went through the same procedure.

I now had a 9-inch scar down the middle of my belly.

I went from 368 pounds to 166 pounds. That’s 202 pounds. WOW!!!

I lost a whole person size, and then some!

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For a few weeks I was actually happy. Then the new reality of what I had done hit.

I wouldn’t recommend this PAINFUL, dangerous and very often unsuccessful

operation to anyone. It was hard, it was painful (yes, I am repeating myself) and the truth is, because I never learned how to eat properly, after all that,

I still had to DIET.

Now fast forward 20 years.

I became an average short, fat, little old lady who spent every day wishing I could be thin, thinner, not fat, just NORMAL.

Twenty plus years of dieting, hoping and dreaming marched on.

You would have thought I would have accepted my lot in life by now. But I didn’t.

I smiled through the pain, the unintended insults, the useless advice and the

feelings of failure.

Then one day something fabulous happened.

I discovered the internet!

Yes, don’t laugh, in my 50’s I discovered a new world of information at my fingertips. I didn’t have to sit in a bookstore for hours reading a diet book

that I couldn’t afford or stand in line at the supermarket reading the National Enquirer with the latest diet fad splashed across the cover.

I began researching absolutely everything I could find.

I researched diet after diet and would find a little in each one that seemed to make sense.

I learned that there was no such thing as a “one size fits all”.

I learned everyone has their OWN story.

We must FIRST hear that story before we can move on.

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I’m not saying to listen to all the excuses you have stockpiled. Excuses won’t work in this program. I’m talking about coming to grips with where you are

now, how you think you got there and what you are about to do about it.

Let’s begin The Stress Free, 20 Day Weight Loss PLAN.

I will repeat this many times through this program: IT’S ONLY 20 DAYS.

You need to start there and be ready to relinquish 20 days of your fat little life to reset yourself. This program works FAST and easy once you have the

right mindset.

Here we go... Let’s do this!

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INTRODUCTION

I tried to make this PLAN as simple and easy to follow as possible.

The very first thing I have to say, again, is... “It’s only 20 days!”

You can repeat this 20 Day cycle as many times as you want to get

the results you want.

Take a deep breath, read this short PLAN cover to cover. Give

yourself some time to get your thoughts and shopping list together.

LET'S DO THIS!

To make this PLAN even easier, I recommend using a low to no THC

CBD Oil, 2 to 3 times a day. What this will do is relieve the

STRESS most of us feel when we diet.

● CBD oil will NOT suppress your appetite

● CBD oil will not get you high

● It is legal in all 50 states

● It is NOT a diet supplement

I suggest using CBD Oil from CTFO which contains antioxidants,

terpenes and bioflavonoids.

It is an addition to the plan that has proven to help with stress,

attitude and sleep.

While the CBD Oil from CTFO is helping your body, it will also help

with other issues your body may have to address.

For this PLAN we are concerned more with feeling relaxed, confident

and generally joyful that you are doing something so incredibly

positive for yourself.

Even though I highly recommend, it is not necessary to take the CBD

Oil from CTFO for this plan to be successful. I promise you, it is an

amazing addition and will make this plan a breeze to follow.

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We will first go through the basics of the PLAN and how to make it

work best for you. Every single person is different. Different health

issues, emotional issues and personal lifestyle issues.

This PLAN will work for anyone who follows through the 20 days.

The 20 Day PLAN is set up in stages with carefully designed guidance

for each stage.

Before you begin Day 1, please dive in and read everything, and then

read it again.

Yes, I suggest you read the PLAN TWICE.

Get your head on straight and be prepared for a HUGE change in your

life, body, and soul. It’s important to understand as much as you can

from the beginning!

The rules are simple enough. Everything is easy when you know how.

I want you to be able to quote to yourself what you can and cannot

eat in your sleep.

Knowledge is power.

Knowing what you are doing, no matter where you are, or who you

are with will keep you strong... and as I will say many times through

this manual, “It’s Only 20 Days!”

Close your eyes, say “It’s Only 20 Days” like a mantra, over and over.

Buck up buttercup.

You CAN do this!

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FOODS YOU SHOULD EAT

APPROVED PROTEINS:

All Beef cuts Low-Carb Vegan Protein All Chicken Low-Carb Vegan Protein

All Fish Low-Carb Whey Protein Bacon Canned tuna or chicken

Pork Whole Eggs Shellfish Turkey

NOTE* Greek Yogurt can be added back into the diet AFTER Day 13.

Make sure that it does NOT contain more than 9g of sugar per serving.

APPROVED VEGETABLES:

All Leafy Greens Artichoke

Asparagus Bok Choy Broccoli Brussels Sprouts

Cabbage Cauliflower Celery Cucumbers

Garlic Green Beans Kale Mushrooms

Okra Onions Peppers (including Bell) Radishes

Snow Peas Spaghetti Squash Spinach Summer Squash

Tomatoes Zucchini

Herbs (Parsley, Cilantro, etc., any combo that pleases your pallet. You

know what they are! You just need to learn to eat them again.)

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APPROVED CARBS for reintroduction: Use caution with these!

Sweet Potatoes Yams

Rolled Oats Steel Cut Oats Wild Rice

Brown Rice Quinoa Chia Seeds Legumes (except peanuts)

APPROVED FATS:

CBD Oil from CTFO Extra Virgin Olive Oil Unrefined Coconut Oil Olives

Avocados

OTHER:

Homemade Broths

Bone Broth Chicken Broth

NO FRUITS ARE ALLOWED DURING THE 20 DAYS PLAN!

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FOODS YOU CANNOT EAT (Remember...It’s Only 20 Days!)

UNAPPROVED PROTEINS:

Meal Replacement Shakes Soy Products

Dairy such as milk and cheese

NOTE* Greek Yogurt can be added back into the diet after Day 13, but is not approved for the first 2 weeks. Make sure that it does NOT

contain more than 9g of sugar per serving.

UNAPPROVED VEGETABLES:

Carrots Butternut Squash

Other High-Carb Vegetables

If it’s not listed in the Approved Vegetable list, you are not meant to eat it for the next 20 days.

UNAPPROVED CARBS:

White Potatoes White Rice

Instant Oatmeal Couscous Pasta Wheat Products (All)

If it’s not listed in the Approved Carbs list, you are not meant to eat it for the next 20 days.

UNAPPROVED FATS:

Canola Oil Vegetable Oil

Corn Oil All Other Cooking Oils Peanuts Walnuts

ANY and ALL Nuts

UNAPPROVED OTHER:

No Fruits, No Processed Foods, No Store-bought Dressing, and No

Prepared Sauces

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APPROVED LIQUIDS

Water – You will need to drink a lot of water each day. Learn to love

it. Each glass of water you drink not only hydrates you inside and out,

but keeps you feeling full and flushes your system out.

Check out my Video about water on YouTube

https://youtu.be/d0GD7fDJz8w

In addition to water, these other drinks will help you reach your water

intake goals:

Warm Lemon Water – Squeeze ½ a real lemon or lime into your

water, and drink 1-2x per day.

Hydration Drops - Drinking the right kind of water is one of

your best natural protections against all kinds of diseases. If the

body’s cells become dehydrated, they shrivel up, making it easy

for viruses and diseases to attack.

Water is a vital component of all bodily fluids, tissues, cells,

lymph, blood and hormones and the mucous membranes need

plenty of water to keep them soft and free from friction on their

delicate surfaces.

I have had amazing results with these Hydration Drops.

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Matcha Green Tea or Regular Tea – Want an added

metabolism boost? Add matcha green tea (or regular green

tea). You can also do any type of regular (unsweetened) black,

herbal, or other tea. I particularly like Oishi organic tea

Apple Cider Vinegar (ACV) - Add 1 to 2 tablespoons into

10 ounces of water. Drink 30 minutes before or during your

meals. ACV will help with cravings. Yes, this can be an

acquired taste, but it really is good for you and it really does

help. I like and recommend Bragg’s Apple Cider Vinegar, with

the Mother.

The above 3 drinks ALL count toward your Daily Water

Intake.

Black Coffee – No sugar, no milk, no half and half! Black

coffee ONLY is allowed. YES, YES I know. This can be a hard

change, but it is a must. (Remember… It's Only 20 Days!)

The only exception is adding a small splash of unsweetened

cashew, almond, or coconut milk. I recommend Kion Coffee

from Amazon.

Decaf is fine.

You might find this tool very helpful... Coffee tastes oh, so

much better when you use a Milk Frother with your

favorite coconut milk, or coconut oil. This makes the best

BULLET COFFEE.

Coffee does NOT count towards your total daily water

intake.

NOTE: Unsweetened (ZERO grams sugar) non-dairy milk such as

cashew, almond, or coconut is allowed in coffee or smoothies when

not fasting. Only a small splash in coffee is allowed when fasting.

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COOKING METHODS With the exception of deep frying you can cook with any method you like.

Everyone has their own style of cooking that they are most comfortable.

Unless they are home made with Approved ingredients, no dressings or sauces are allowed.

Vinegars, like Apple Cider or good wine vinegar, are allowed. Balsamic

Vinegar (due to sugar content) is not allowed.

Always read packaged food labels!

Become passionate about reading labels.

Spices and seasonings are allowed as long as they don’t contain sugar.

You will be amazed at the places sugar is hiding. Learn to READ LABELS...

Yes, I’m repeating myself. Did you know there are 52 names for sugar?

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LET’S TALK ABOUT FATS

The Approved Fats are selected for a reason. They are hard to over

consume.

You will notice I didn’t add portion sizes for fats. As you work the plan

you will see there are no concerns and not something you need to

worry about.

I suggest trying to stick to no more than 1-2 servings of healthy fats

per meal.

As an example:

● Half of an avocado is 1 serving

● 1-2 tbsp of olive oil in a salad or to cook with is also 1 serving

● The CBD oil from CTFO is FREE and can be taken or added

whenever you feel warranted

I tried to eliminate anything that would cause you to possibly have

difficulties sticking for the 20 days. This is why nuts are not

approved during the plan. They are too easy to overeat, and can add

a lot of extra calories, which is not something you need or want.

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WHAT ABOUT DAIRY?

Dairy is a processed food (yes it is) and contains sugar.

Unfortunately, that's the truth of the matter. It was very hard for me

to put aside dairy and cheese for the 20 days as I love it so.

Here again “It’s Only 20 Days”.

Some cheeses may be natural, however a lot of dairy products have

hidden sugars and are hard to avoid (unless you are skilled at

reading nutrition labels).

Did you know Kraft cannot legally call this ‘cheese’? A food must

contain at least 51% real cheese to be identified as a real cheese,

according to FDA Standards.

This isn’t food. It is a “food-like” substance.

Whether you are on a diet plan or not, EVERYONE should learn how

to read labels. I can’t stress this enough!

Food today is filled with unimaginable ingredients which can derail

your goals especially when you are trying to lose weight.

Greek yogurt with no more than 9g of sugar/serving is the exception to

this rule, because it provides a large amount of protein. It also works

well for vegetarians or anyone who doesn’t like to eat meat.

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My thought on dairy products is this, dairy products are often highly

processed and are almost always high in sugar.

Many cheeses today are not like the cheese of years ago. In today’s

world of fake foods, many cheeses are mostly chemicals and not at all

healthy (some are not even real cheese).

Another problem with cheese, is cheese is high in calories. Yes, cheese

tastes good. It is satisfying, and our brain likes the smooth creamy

taste of such treats, but for the next 20 days… well you know.

You must understand, processed food is filled with chemicals to make

it taste good. Anything your body does not recognize it simply stores

as fat! Think about that for a moment.

We cover this topic later in greater depth, including what to eat

and how to reintroduce it back into your diet.

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FRUIT - YES OR NO

Fruit is another food I adore and usually include as a big part of my usual

diet. It is good for you and can absolutely be part of a healthy, balanced

diet.

But is does contain sugar, and the point of this PLAN is to detox from

ALL sugar. You will hear arguments from other diet gurus that fruit is

natural sugar and your body can assimilate it well, so you should not

eliminate it.

However, for the next 20 days, it’s off the table.

Fruit doesn’t contain any protein, so it’s not very satiating and often can

turn into a sweet snack that’s high in calories which you don’t need on

this journey to a cleaner and healthier body... The high sugar content

will spike your insulin and actually make you hungry.

IT’S ONLY 20 DAYS!

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WHAT HAPPENS IF I FALL OFF THE WAGON?

IS THERE ANY ROOM FOR CHEATING? Well my dear, it’s time for a little tough love…

The answer is “ NO “.

This PLAN is designed to last for 20 days with no exceptions, and no cheats.

I want you to be mentally prepared for this. IT’S ONLY 20 DAYS and if you cheat it will impact your results and you will have to start all over.

The results you get by being strong far outweighs (no pun intended) the

momentary pleasure you get from eating whatever it is that caught your

eye. Think about how proud you can be of yourself.

STOP and really ask yourself: “Is This Worth It?”

The whole point of you doing this 20-Day PLAN is to detox and give

your body a break from the overload of sugar and processed foods

that it has been force fed over the years.

Think long and hard about that one piece of cake, bread or candy.

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The bowl of pasta or rice that comes on the side of most dishes

served in a restaurant WILL affect the detox process and WILL set

you back.

It’s important that you stay focused for the next 20 days so your

results will be the best they can be. I have faith in you!

I know you can do it!!!

I want you to dig deep into your inner strength so you find the power

to ask the waiter to leave the high carb sides off the plate. Opt for

club soda or water instead of the glass of wine.

Do you hear it in your head yet???

It’s Only 20 Days!

There will be plenty of time to enjoy all those things down the road after

you have gotten your body (and mind) back into shape.

Those little “slip ups” aren’t worth compromising this!

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HELP!!! I HIT A PLATEAU

First of all, hitting a plateau is normal. Don’t freak out.

This often happens when carbs are reintroduced back into your diet.

On Day 9, when you start to reintroduce carbs, you may hit a plateau.

Plateaus should only last a few days before the weight starts coming off

again. Watch those reintroduced carbs carefully and you might want to

reduce them a little if the plateau lasts more than a few days.

People often think if they hit a plateau they need to exercise more. With this

PLAN, that is not the case. If you aren’t doing any exercise or working out at

all, you can cut carbs out completely if you’d like.

Your body doesn’t need them if you aren’t doing intense physical exercise,

and it will help your body switch to burning fat for energy rather than

carbohydrates.

If you are doing hard workouts (something I personally avoid like the

plague), you will likely need to have some carbs in your diet for energy.

Try sticking to one portion of approved carbs at dinner on workout days, and

not having any carbs at all when you don’t workout.

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Above all, listen to your body. Everyone is different, and you will need to

monitor your progress and your weight to figure out what works best for

YOU.

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Meal Times

Keep the time you eat the same each day. It is only a suggestion, but it

will help you stay on track.

We all know sometimes life gets in the way, and we must adjust.

The most helpful thing I want you to think about on these hectic days is

to have a plan. Yes, “Plan A”.

I want you to think about that NOW. Have a little talk with yourself so

you don’t give into grabbing fast food because you ran out of time to fix

something acceptable to the plan.

At the beginning of the PLAN after a few days, most people will no

longer crave carbs. For many of us (like me) it will take more than a

few days to lose the cravings. But you will… I promise!

You MUST have a “Plan B”.

Keep veggies and maybe some cooked chicken or beef on the ready in

the fridge to be grabbed in an emergency.

I often cook a chicken and cut it up into individual portions to keep in

the freezer. A minute in the microwave and you have a hot and tasty go

too meal.

Note: If you are more insulin resistant than others, and after you

reintroduce carbs you hit a plateau that seems to be holding on for

more than a few days, you might want to remove the carbs again for a

few days, or even for the remainder of the 20 days.

You can change the meal times as needed to fit your schedule.

You can eat 2 or 3 meals a day. Whichever you prefer, but you must

always get in your protein and vegetables!

Make sure you do not skimp on vegetables. They are vital!

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The fiber from all of the vegetables will help you to digest the

protein, because high protein diets that are low in fiber can lead to

digestive distress.

I probably didn’t even need to tell you that.

It takes a LOT longer to digest a piece of meat than it does a plate of

veggies, but the right combination makes it easy and gives you the

most benefit.

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UNDERSTANDING PORTION SIZES

A kitchen scale is not a necessity, but it sure makes it

a lot easier. I got my little Digital Scale online at

Amazon.

Examples of Proper Protein Portions:

● 3 or 4 Eggs

● 4 ounces of Chicken

● 4 ounces of Ground Beef

● 4 ounces of Salmon or Fish

● 1 Cup of Greek Yogurt

(Note that 4 ounces of meat is about the size of a deck of cards. I bet you

knew that too.)

Veggie Portion Size:

You will be thrilled to know that veggies are healthy enough (low

sugar/low carb) that you can eat as much as you want.

That’s part of the reason why I was so strict on the vegetable list. I

may list 1 or 2 cups as an example of a normal portion size, but that’s

really just a suggestion.

Enjoy all the veggies you can eat as long as they are approved.

Examples of ½ cup portions of Carbs:

These must be added with restraint!

● 1 small Sweet Potato or Yam

● ½ cup of cooked Wild or Brown Rice

● ½ cup of cooked Quinoa

● ½ cup Rolled or Steel Cut Oats

● ½ cup of legumes (except peanuts)

● ¼ cup brown rice with ¼ cup black beans

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MEAL EXAMPLES

We know the first week of this program can be tough. Especially after

years on letting your body and cravings rule you instead of you

controlling them. Know that none of that was your fault.

For those struggling with the idea of eating so many more veggies

instead of highly addictive carbohydrate foods, you will be surprised

(really you will) at how many ways there is to fix veggies like Broccoli,

string beans, Brussels sprouts, cabbage, zucchini, squash, and onion.

Roasting is wonderful for a change of pace. Oven roasting veggies will

enhance the flavor that you probably didn’t know was lost when

veggies are fried. Grilling is a favorite of mine (and no pots to wash!).

Something as simple as adding a little olive oil, vinegar (red wine or

apple cider), garlic, salt and pepper is all you might need. My

favorite is to add Cajun seasoning, because it gives them a little

“bite”.

Another thing I like to do is create my own seasoning mix. I save an

empty spice bottle and fill it with equal parts of my favorite spices.

Shake it up and use it on just about everything!

When choosing a protein powder, look for one that has less than 4g

of carbs and of course less than 2g of sugar.

I like The Best Protein Powder on the Planet when I blend

up protein powder with some green veggies like spinach,

kale, lettuce, cucumber, and celery. This is a fast and

easy way to have a complete meal.

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27

STAGE 1 - DETOX AND CLEANSE

DAYS 1 through 8

Stage 1 may be the hardest stage but it may also be the most

rewarding. I hope you have done your due diligence and prepared

yourself for this life changing program.

I ask you again, if you haven’t done so already, read the entire

program.

Talk to your family and friends to inform them what you are doing and

get their support. Clean out the cabinets and give away all the junk

food (give it to your skinny friends).

Prepare a shopping list for when you are ready to fill your fridge with

fresh food. Try to start this program on a weekend or when you can

take a day off so you can rest through the first few days.

This program is designed specifically for people who need to detox from

sugar, and food additives, and lose weight FAST. It’s basically like

hitting the “reset” button on your metabolism and gives the body a new

way to get energy.

Cool right?

As a diabetic, I was glad to know I was giving my insulin receptors and

liver a long overdue break. This stage is designed to completely cleanse

and detox the body. Your body will learn how to get energy from better

sources like your fat stores.

So get ready. During this stage, you will consume very low amounts

carbohydrates (20 to 50 grams max).

Get excited! Over the next 8 days, you may see a 7 to 10 pound

weight drop!

28

Are you excited yet?

Do you think 20 days of living without a few foods is worth the effort

to have such a drastic change?

You betcha it is!!!

You will lose weight faster than ever before, and A LOT of it.

Your body will also be getting lots of the much-needed vitamins and

minerals that it probably has been deprived.

Detox symptoms are VERY common during this stage and a little

different for everyone. I know you don’t want to hear this, but the

worse the symptoms are, the more likely it is that your body really

needs this detox. Be ready for them… and don’t panic!

Here are some DETOX SYMPTOMS you may experience:

● Low Energy

● Digestive Distress

● Headaches

● Nausea

● Lightheadedness

Your body will struggle to push out all the toxins and learn to

assimilate the healthy clean food it is now receiving.

Not everyone gets detox symptoms and most people report symptoms

subsiding when protein is added back into the diet on Day 3. They

usually report higher energy levels, clarity and better sleep by the end

of the week. Taking CBD Oil from CTFO in the morning and again in the

evening will help this along.

29

DAY 1 – 24-HOUR FAST

The first day is a 24-hour fast.

You will only consume water, lemon water, black coffee, or green tea

during the next 24 hrs.

This is much easier than you may think.

You will start your fast after dinner and not eat again until dinner the

next day so you will sleep through half of the fast. Fasting has been

done for thousands of years for different reasons. You will be fine once

you get over the shock of not eating for 24 hours.

We’ve talked about this.

You knew it was coming.

I found it was best to tell my family I simply needed a day off for me.

Stop rolling your eyes. It’s time to stand up for yourself. Consider this

24 hour fast a gift to yourself. Try to enjoy it.

TIME TO RESET... it’s likely your body will be thrilled with a break from

the overload of insulin and glycogen it has had to deal with over the

past days, weeks, and years. This is a critical part of the “reset” process

and should not be passed over. It’s the way you teach your body the

importance of better nutrient absorption.

Each time you eat something healthy and cleansing, congratulate

yourself on making the right choice, stop and think about how much

better you will feel.

Start by eating your last meal at 5pm, before beginning your 20-

day PLAN.

You will then go 24 hours (dinner to dinner) before eating again.

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It won’t be as hard as you think. Instead of freaking out and

getting discouraged about how you are about to deprive yourself,

think of it as the beginning to something wonderful.

This is YOUR PLAN... Embrace it!!!

Note: If you really don’t want to fast for 24 hours, you can start

the PLAN with Day 2 where you can eat 2-3 meals of any

combination from the approved veggie list. Try the fast if you can.

It really does make a difference.

Your next meal will be in the evening on Day 1.

For this meal, you can eat as much APPROVED PROTEINS and

APPROVED VEGETABLES as you like. You can also have one serving

of carbs (½ cup) from the approved carbs list. After this meal, you

won’t be consuming any more carbohydrates during this stage.

All approved drinks are allowed during fasting (lemon water, green

tea, black coffee, apple cider vinegar).

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DAY 2 – VEGGIES

On DAY 2 you will eat 2-3 meals consisting of any combination of the

APPROVED VEGETABLES.

DAY 2

Meal #1 11:00 am 1-2 Cups of Approved Vegetables

Meal #2 1:00 pm 1-2 Cups of Approved Vegetables


Example Meals:

1. Roasted Squash and Zucchini

2. Bell Peppers and Cucumbers

3. Roasted Brussels Sprouts with peppers & onions

4. Vegetable Salad dressed with Olive Oil

During these meals, you can eat as many vegetables as you want. You

may prepare your vegetables as you’d prefer. Eat them raw, steamed,

roasted or blend them into a shake, if you’d like.

You will not be eating any protein on Day 2. You can have a serving of

APPROVED FATS with meals on veggie day:

● Add half of an Avocado

● Sprinkle some olive or coconut oil on your salad

● Use olive or coconut oil to sauté your veggies

This is very important: Don’t feel the need to jump out of bed

in the morning and start to eat breakfast. “Breakfast is the

most important meal of the day” is an old wives’ tale.

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It's better to hold your fast as long as you can. Some of you prefer

to have a daily breakfast, and some don’t. I found it easier to keep

fasting, but that is my choice. You need to do what is best for you.

The point is that waiting a little longer to break your fast (breakfast)

will help you stick with the PLAN and optimize hormone secretion.

During the rest of the day you will FEED your body wonderful clean

food.

This is YOUR 20-Day RESET.

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DAYS 3, 4, and 5

Today, you will add a protein to your 1st and 3rd meals of the day.

Consume 4 ounces of protein for each of the two meals along

with as many approved veggies as you’d like.

DAYS 3, 4, and 5


+ 4 Ounces of Approved Protein




Example Meals:

1. Protein Smoothie with Cucumber, Kale, or Spinach, or veggies of your

choice

2. Roasted combination of Squash, Zucchini, Kale, or veggies of your

choice

3. Greek Salad with Chicken and Olive Oil

4. Big ol’ Veggie Salad

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DAYS 6, 7, and 8

On Days 6 through 8 you will add a protein to each meal.

Try to eat at about the same time each day.

Consume 4 ounces of protein at every meal along with as many

approved veggies as you’d like.

DAYS 6, 7 and 8







Example Meals:

1. Assorted Vegetable Omelet

2. Cajun Chicken Lettuce Wraps with Bell Peppers

3. Salad with chicken/ dressed with seasoned olive oil

4. Protein Smoothie with Cucumber and Kale

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STAGE 2 – REINTRODUCE HEALTHY CARBOHYDRATES

CARBOHYDRATES (DAYS 9-13)

At this point, your body will be all ready to actually absorb

carbohydrates like it was meant to do.

By now you will be thrilled that after 8 days you have lowered your

insulin levels (and possibly conquered insulin resistance) and have

dropped enough weight to help your body with better nutrient

absorption.

Congratulations on finishing your first week, just be careful, you want

to ease into adding carbs. Too fast could throw you into a tailspin. You

can’t go eat a boatload of rice or unhealthy carbs and not expect to

regain some weight.

This is why we start by SLOWLY introducing complex carbohydrates.

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DAYS 9 and 10

This program was designed to detox your body, which results in a quick and

steady weight drop during the first week. This is due to the fasting, low

calories, and carb detox. Please note that your weight loss WILL likely slow

(and even plateau for 2-3 days) around days 7-9 due to the reintroduction of

carbs. This is to be expected, so please do not freak out.

Stay on course.

You are halfway there!!!

Continue to eat a source of protein and unlimited vegetables at the same

time on these days. The difference now is for your first meal you will be

adding some approved complex carbohydrates.

Consume 4 ounces of protein at each meal. Consume at least 1 cup (or

more) of approved veggies. Consume ½ cup of approved carbohydrates at

your 1st meal.

DAYS 9, and 10



+ ½ Cup of Approved Carbohydrates





Example Meals:

1. Vegetable Omelet and Sweet Potatoes

2. Cajun Chicken Lettuce Wraps with Bell Peppers

3. Sliced steak with roasted vegetables


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DAYS 11, 12, and 13

During these days you will add a source of complex carbohydrates to

your 3rd meal as well. Continue to eat 2-3 times a day.

Note: The last meal on day 13 should be at 5pm, because you will be

entering your second 24-hour fast. You can add an extra ounce of

protein to your last meal to help you stay full throughout your fast.

Consume 4 ounces of protein at each meal.

Consume at least 1 cup of approved veggies.

Consume ½ cup of approved carbohydrates at your 1st and 3rd meal.

DAYS 11, 12, and 13









Example Meals:

1. Scrambled eggs and Sweet Potatoes


3. Salmon, Broccoli, and Wild Rice

4. Greek Salad with Chicken

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STAGE #3 - DETOX WITH CARBS

You are getting to the finish line of the 20-Day PLAN and can now begin

to “normalize” what you eat. Now we will introduce regular carbs into

the diet.

At this point, your body will have adjusted to the carbohydrates. You

should be doing a little exercise like walking or use a Rebounder with

some upbeat Walking Music. This is why in order to continue getting

results, we must carbohydrate cycle.

Carbohydrate Cycling

Why carbohydrate cycling?

Because counting calories sucks! It really does!

I don’t care who you are or what diet it is. Trying to measure out every last

morsel of food you put in your mouth is painful, and carb cycling is an easy

solution to a complicated problem.

Why does it work?

https://amzn.to/2SJz7Af

https://amzn.to/2QPflpt

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Carbohydrates are the body’s primary sources of fuel and energy. It’s

perfect for people who exercise a lot and professional athletes with grueling

daily workouts.

They do however, make a very bad source of fuel for those of us

living normal lives in the 21st century. Our mostly sedentary

computer-based lifestyle dictates that we need much less than we

think. The exception would be when we work out

When we exercise, we dip back into those glycogen stores to pull energy for

our muscles and performance.

This is what makes carb-cycling so magical.

On days that you DO work out, you will be eating a higher amount of

carbohydrates.

On days that you DON'T work out, you will eat a much lower amount of

carbohydrates.

You will be giving the body exactly what it needs when it needs it. And when

you do that, weight loss becomes easy.

Here’s what your carbohydrate cycling schedule will look like.

A note on protein and fats: while your protein will remain consistent, you are

allowed to add a little more protein into your diet as you please, enjoying up

to 6 ounces a meal.

Also, don’t worry too much about your fats. Put a light to modest amount of

dressing on your salads, and cook with olive oil or coconut oil as you please.

41

DAY 14 - 24 HOUR FAST

Day 14 will be your 2nd 24-hour fast.

You will start by eating your last meal at 5pm on Day-13. You will then

go the entire 24 hours (dinner to dinner) before eating again.

Your next meal will be in the evening on Day-14. At this meal, you

can eat as much approved protein and approved vegetables as you

like. You can also add up one serving (1/2 cup) of approved carbs

to the meal as well.

All approved drinks are allowed during fasting (lemon water, green

tea, black coffee, ACV).

If the thought of fasting again is just something you don’t want to do, you

can do an all-veggie day instead.

42

DAY 15

It’s a higher carbohydrate workout day, so eat carbs for your 1st and 3rd

meal.

Continue to eat 2-3 meals a day.

DAY 15


+ 4 Ounces of Approved Protein + ½ Cup of Approved Carbohydrates





Example Meals:

1. Protein Smoothie with Rolled Oats, Cucumber,

and Kale

2. Baked Chicken and Roasted Green Beans

3. Bun-less Burger with Roasted Broccoli and Sweet Potato Fries

4. Greek Yogurt with Protein Powder

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DAY 16

It’s a rest day, so no carbohydrates today.

DAY-16

Meal #1 11:00 am 1-2 Cups of Approved Vegetables + 4 Ounces of Approved Protein





Example Meals:

1. Vegetable Omelet

2. Protein Smoothie with Cucumber and Kale (or veggies of your choice)

3. Lettuce wraps filled with seasoned chicken, onions and Red Bell

Peppers

4. Greek Yogurt with Protein Powder

44

DAY 17


meal.

DAY 17






Meal #3 5:00 pm 1-2 Cups of Approved Vegetables + 4 Ounces of Approved Protein


Example Meals:

1. Bacon and eggs with Sweet Potato Hash Browns

2. Protein Smoothie with Cucumber and Kale (or your choice of approved

veggies

3. Grilled, poached or baked Salmon, Broccoli, and Wild Rice

4. Roasted Fajita-Style Chicken and Bell Peppers

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DAY 18


meal.

DAY 18

Meal #1 11:00 am 1-2 Cups of Approved Vegetables + 4 Ounces of Approved Protein






Example Meals:

1. Protein Smoothie with Rolled Oats

2. Cucumber, and Kale Greek Yogurt with Protein Powder

3. Baked Chicken, Roasted Broccoli, and Quinoa

4. Roasted or grilled Salmon and Asparagus

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DAY 19

Keep your meal times the same as the previous days.

It’s a rest day, so no carbohydrates today.

DAY 19






Example Meals:

1. Scrambled eggs topped with sautéed veggies

2. Protein Smoothie with Cucumber and Spinach (or your choice of

approved veggies

3. Big ol’ salad with Olive Oil, topped with baked or grilled chicken

4. Hamburger patty with Roasted Brussels Sprouts

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DAY 20

Keep your meal times the same as the previous days. You should still be

eating 2-3 meals a day.

It’s a higher carbohydrate workout day, eat carbs for your 1st and 3rd meal.

DAY 20







Example Meals:

1. Vegetable Omelet

2. Protein Smoothie with Cucumber and Spinach (or your choice of

approved veggies

3. Chicken with Roasted Eggplant and Zucchini

4. A big Salad topped with sliced Beef or chicken, dressed with Olive Oil

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DAY 21 – HEARTY MEAL DAY

WOW... At this point, your body has been completely reset!!!

How cool is that?

You should have crazy amounts of clean energy, have lost 10 to even 20

pounds, and feel great about yourself. You will be much more insulin

sensitive and have burned lots of fat.

If you have more weight to lose, you are not done.

There is a good possibility that, if you have been strict with following

the plan, you may experience a slight plateau. Be ready for it and

don’t freak out! This is because the body is in constant search from

homeostasis. It wants stability or a set point to be at.

This is why weight loss is so difficult.

So here’s the good news.

Having a hearty meal is the answer!

By eating some of the many foods you have avoided for the past 20

days and having an abnormally higher calorie day, you will keep your

metabolism running high and help prevent the sort of hormonal

homeostasis that stops weight loss from happening.

The key here is to NOT binge eat.

Find one thing that you have been missing most, and eat it at one of

your meals for the day.

Whatever the vice (bread, rice, pasta, etc.), eat it, and enjoy it in

moderation.

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It may sound crazy, but this is important for your continued weight loss

success.

The key here is not to let your hearty MEAL turn into a cheat DAY.

This is the difference between you gaining maybe 1 pound back or

3 or 4 pounds… IT’S NOT WORTH IT!

The other issue is that an entire cheat day often leads to a “break

from the plan” for a week or more. We HAVE seen this happen MANY

times. Sticking to ONE small vice will help you avoid yo-yo dieting and

help you lose weight MUCH FASTER!

Then at 5pm, you will stop eating for the day, because on Day 22…

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DAY 22 – RESTART THE PLAN!

Have more weight loss to lose?

Great.

The PLAN was designed around doing multiple rounds until you

achieve your weight loss goals.

The 20 Day plan is designed to be immediately repeatable (after

your diet break of course!)

Your weight loss will continue to fall off and you’ll keep seeing

results. It does not matter whether it takes 1 or 5 rounds to get to

your goals. This program will still be the FASTEST way to get there

in a safe manner.

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REACHED YOUR GOAL WEIGHT?

Congratulations! If you are loving the way that you are eating on the PLAN

or have adapted it to work for you over the course of a few rounds, then

great! Continue to eat this way!

The carbohydrate-cycling stage is a great place to stay for maintenance.

It is up to you how you want to cook them, but keep the approved

spices, seasonings, vinegars, and oils in mind when you are cooking.

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DISCLAIMER

This publication is not intended as a substitute for the medical advice of

physicians. The reader should regularly consult a physician in matters

relating to his/her health and particularly with respect to any symptoms that

may require diagnosis or medical attention. You are liable for any injuries or

ailments received from this program, even though we suspect you will have

none!

We are a participant in the Amazon Services LLC Associates Program, an

affiliate advertising program designed to provide a means for us to earn fees

by linking to Amazon.com and affiliated sites.

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