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Jumpstart to Skinny: The Simple 3-Week Plan for Supercharged Weight Loss
 
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Jumpstart to Skinny: The Simple 3-Week Plan for Supercharged Weight Loss [Format Kindle]

Bob Harper , Greg Critser
5.0 étoiles sur 5  Voir tous les commentaires (1 commentaire client)

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Descriptions du produit

Extrait

Part I

The Jumpstart Rules

Rule 1

Take Control with Proper Proportions—­40/40/20

It’s one thing to hand someone a tough battle plan and tell her to “just get going.”

It’s another to give her the tools to execute said plan and win the battle.

I want you to win.

That’s what this rule is about.

The 40/40/20 plan is the nutritional architecture of your Jumpstart eating regimen. And it is easy, especially since I’ve done all the work for you in my menus and recipes!

The 40/40/20 plan is my way of making sure you get the right amount of the three essential macronutrients in your diet: protein, carbohydrates, and fat. Without them, you’d be in trouble. Without them in the right amounts, you’ll stay fat, and you’ll never get into that dress, tux, Speedo, or bikini. (Of course, you also need fiber, which is why I give you license to eat unlimited quantities of Jumpstart veggies.)

I’ve tinkered with this formula to get it right: I’ve tried different percentages, added, subtracted, split things up one week and then tried something new the next. In other words, I have been your guinea pig, and I know this is the formula that will work. Don’t make my effort for nothing—­use what I’ve learned!

But I’ll back up a step and give you a macronutrient primer:

Protein is a dieter’s best friend. Not only does it help maintain muscle while you are losing fat, it can also prevent you from feeling hungry. Why? Because protein helps control blood sugar and insulin—­two elements that, out of balance, can make you feel famished and craving all the wrong things. During your Jumpstart program, 40 percent of your calories will come from protein.

Carbohydrates—­nature’s sugars—­are the body’s fuel. We need them to keep our energy levels up, to keep our thinking sharp, and to replenish starved muscles. But carbohydrates come in two different forms: simple and complex. I’m oversimplifying, but think of it this way: simple carbohydrates are found in fruits and vegetables (which, again, also give us needed fiber) and are, generally, “good.” Complex carbohydrates are what we find in processed starchy food—­breads, baked goods, pastas, crackers, and potatoes. It’s not that complex carbohydrates are evil or that you can never have them again (you can!), but most people rely too heavily on carbohydrates of the complex variety, and don’t get enough simple ones! When we overload on the complex carbs, we wreak havoc on our systems.

If we can control our carb intake—­if we use them rather than abuse them—­we can push our body during exercise, and the carbs we have eaten will replenish our starved muscles. As with protein, you’re going to be eating 40 percent mostly simple carbohydrates (see Rule 3 about when you can have some complex ones) for the next three weeks.

Net Carbs

In addition to simple carbs and complex carbs, there’s one more vocabulary word I need to explain here, folks: net carbs. Net carbs refers to the amount of carbohydrates in the food after you have considered the way in which the fiber in that food offsets the carb number. A food like, say, blueberries, has 21 grams of carbs per cup, but 4 grams of fiber. So, to calculate the net carbs for a cup of blueberries, you subtract the grams of fiber from the carbs: that’s 17 net carbs! You’ll see in Part IV that I list the nutritional value of each recipe. When I list the carbs per serving, I’m talking about net carbs.

We also need fats—­whether in the form of oils or solids. Fats help maintain the essential barriers around our cells, help keep our skin and various other tissues flexible, and provide a dense source of fuel—­120 calories for every tablespoon! Fats are not “bad”—­we just need to use the right ones the right way. If we do, we can reduce feelings of hunger and stay on the path to successful weight loss and an awesome big reveal body. Your Jumpstart diet will allow 20 percent fats.

In the daily menus in Part II (“The Jumpstart Day-­by-­Day Regimen”), I’ve already calculated your macronutrient diet as close to 40 percent protein, 40 percent carbs, and 20 percent fat as possible for each meal. (Remember that because the fiber in fruits and veggies brings their net carb number down, you may sometimes be getting far fewer than 40 percent carbs from my recipes. But I’m assuming you’ll be snacking on fruits and veggies all day long, so you’ll get your needed carbs over the course of the day.) Meaning: these proportions are already basically figured into each meal. All you have to do is fix the meal and eat it. No excuses.

So, this is easy math, right? Made easier because I’ve done the menu planning for you. These proportions—­40/40/20—­are the same ones I use when I’m getting ready for a cover shoot. Thwse are the proportions my celebrity clients use to get red-­carpet ready. And they’re the proportions you’re going to use for your own cover shoot. You’ll have an amazing, for-­the-­ages wedding album, a jealousy-­inducing reunion photo, a bathing-­beauty shot that your spouse just can’t stop looking at!

Screw the Math

Last time I checked, 40 plus 40 plus 20 equals 100. And 100 percent of anything is all there is, right? But wait! There’s some good news here: I’m going to give you some free calories above and beyond your 40/40/20 allotment. See page 37 for a list of Bob-­approved Jumpstart veggies. You’ll see in Part II that you’ll have many of these vegetables daily, but feel free to add as many you want—­more than I have called for!—­to your meals. In fact, you’d be crazy not to. These are freebie calories—­no need to think about your 40/40/20 proportion when you are eating them.

In addition to possibly satisfying your urge to just munch on something, these veggies will ensure you are getting lots of fiber. And more of the right kind of fiber means greater—­and healthier—­weight loss.

Rule 2

Cut back on calories. Then cut back again.

Brace yourself for the truth: for this diet to work on time (three weeks!), you should eat 800 calories a day if you’re female and 1,200 calories a day if you’re male.

Why did I say brace yourself? Most diet experts and motivators prefer to keep people in the dark about calorie restriction, but they all know the truth. They dress it up in pretty prose but never tell you the truth about the number of calories it takes (or doesn’t take) to meet your goals. I think you deserve my honesty. You’re an adult: you can take the truth in plain terms.

Are you miffed at me for being so hard on you? That’s OK. I can take it. Remember: I spend most of my time convincing ravenously hungry obese people not to eat! And, believe me, they’ve said some choice things to me about that.

But here’s what they usually say about it later: thanks, Bob, I needed that!

They, like you, get it: special circumstances call for aggressive measures. Jumpstart to Skinny is not a permanent regimen. But it is safe, and it will get you into that dress, Speedo, or bikini.

And that, if I remember right, is what this is all about for you. Keep your eyes on the prize.

Now, where do those numbers—­800 for women, 1,200 for men—­come from? In short, they come from years of experience with clients in your shoes. They come from years of my trying to be accommodating, sensitive, and empathetic when folks said things like, “Can’t you just give me a little more food?” or “Bob, can’t you let me have a tablespoon of peanut butter or something before bed? After all, protein is good for weight loss. Right, Bob?”

Yes, I tried to be compassionate, I tried to be Mr. Sympathy—­and my clients didn’t meet their weight-­loss goals.

There is just no way around it. You’ve got to ratchet your intake way down if you want a skinnier you.

All that said, it’s not just calories in, calories out that makes for weight loss. It’s also what’s in those calories that counts. That’s why—­as you’ll see—­I’m so specific about what you should eat and when you should eat it. The 800/1,200 model works. Trust my process, OK?

Or you could trust the science:

What you’ll be embarking on for the next three weeks is known as a very low-­calorie diet, or VLCD in nutritionist terms. One conventional whack against very low-­calorie diets concerns weight regain—­what happens when you go off the aggressive regimen. A nation of diet relapsers tells us there’s no doubt that regain happens. We are not entirely sure why. But we do now know that regain is not an inevitable outcome of VLCDs.

As early as 1995, researchers at the University of Pittsburgh School of Medicine concluded that “just 7 days of caloric restriction can produce dramatic improvements in glycemic control; moreover, VLCDs produce greater improvements in glycemic control than more moderate diets, even if weight losses are the same.” With my added emphasis in italics, that means that better glycemic control means better weight control.

More recently, a giant and ongoing study in the European Union has been trying to connect the dots between success in losing weight and success in maintaining that loss. One of its interim findings, just published as I was writing this, concludes that “LCD (low calorie diet)-­induced changes in BMI [and] fasting insulin . . . are inversely associated with weight regain in the 6-­month period following weight loss.&rdq...

Présentation de l'éditeur

#1 NEW YORK TIMES BESTSELLER • LOSE UP TO 20 POUNDS IN 21 DAYS!

In The Skinny Rules, celebrity trainer and coach of NBC’s The Biggest Loser Bob Harper delivers the ultimate strategy for healthy, long-term weight loss and “thin maintenance.” But what if you have a big event looming—a reunion, wedding, beach vacation, or other special occasion—and need a fast-acting plan to meet your short-term goals?
 
Jumpstart to Skinny features thirteen short-term Rules (no one gets thin on mere suggestions) that will supercharge your weight loss. Taking any confusion or decision making out of the equation, Harper also provides a day-by-day plan for success, including his body-toning “Jumpstart Moves” and deliciously slimming recipes specially designed for your get-skinny needs.
 
Jumpstart to Skinny lets you in on the secrets Bob shares with his red-carpet celebrity clients. This is not a marathon diet; it’s a quick sprint to the finish line. And the victory lap comes when you slip into that sexy dress or swimsuit and feel fantastic. Get started today!
 
THE FOUR-PART JUMPSTART PLAN TO A SKINNIER YOU
 
• Your Jumpstart Rules: Thirteen must-follow principles to get you ready for your own “big reveal,” including Rule #1, a precise breakdown of the proper protein/carbohydrate/fat proportions for every meal, and Rule #3, which explains why you need to just say no to complex carbs after breakfast during this three-week plan. These are the Rules that Bob Harper and his celebrity clients use to get ready for their big events—and now you’re in on the secrets, too.
 
• Your Jumpstart Day-by-Day: No decisions, no confusion! Here is the simple, three-week game plan: the food to buy and prepare ahead each week, when and how much to eat each day, and the when and how of your exercise schedule.
 
• Your Jumpstart Moves: Bob’s unique, twenty-minute, at-home exercise routines. From sit-ups, push-ups, and squats to jumping rope, lateral jumps, and simple chair dips, choose one of the seven “packages” of body-toning moves when your day calls for Bob’s “metabolic conditioning.”
 
• Jumpstart Recipes: Cleansing or juice fasting? No way! You need to eat to lose weight, so here are twenty-one days of slimmingly delicious recipes—including “Peanut Butter and Jelly” Oatmeal, Sweet Potato Hash, Spaghetti Squash Bolognese, Buffalo Chicken Salad, and Bob’s signature Shrimp Skimpy—formulated with your Jumpstart protein/carb/fat proportions (see Rule #1!) and calorie maximums in mind.




From the Hardcover edition.

Détails sur le produit

  • Format : Format Kindle
  • Taille du fichier : 2252 KB
  • Nombre de pages de l'édition imprimée : 240 pages
  • Editeur : Ballantine Books; Édition : 1 (23 avril 2013)
  • Vendu par : Amazon Media EU S.à r.l.
  • Langue : Anglais
  • ASIN: B009Y4I9E2
  • Synthèse vocale : Activée
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  • Moyenne des commentaires client : 5.0 étoiles sur 5  Voir tous les commentaires (1 commentaire client)
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5.0 étoiles sur 5 now all I have to do is make it work!! 11 février 2014
Format:Format Kindle|Achat vérifié
I am only 5 ft tall, not very active, and never managed to lose weight on recommended 1200 cals, so now I know why!!! The recipes look excellent, so cant wait to get started. I have also ordered The Skinny Rules book, as I want to be able to keep thumbing through it, and be
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5.0 étoiles sur 5 How To Jumpstart Getting In Shape 23 avril 2013
Par L. M. Keefer - Publié sur Amazon.com
Format:Relié|Achat vérifié
If you want to jumpstart your eating and exercise routine for a vacation, reunion, or wedding, or just to amp up your get-in-shape progress, you may be interested in Bob Harper's new book telling you how to jumpstart to skinny in three weeks. Bob created this 3-week plan for clients who want to get in shape quickly such as a musician client who was going on tour, wanted to look her best, and shape up in a healthy way.

This book has ideas on how to jumpstart progress in a three-week plan emphasizing 13 rules including daily low-impact cardio exercise such as walking, and metabolic-conditioning 20-minutes exercises for five days a week.

If you wish you had a "get-in-shape" coach to advise you on a combined diet and exercise program to jumpstart your progress, Bob acts as one via this book.

The 13 Rules to jumpstart getting in shape are in brief below - recommend reading the book as the explanations, scientific research and rationale in Bob's words are motivating. Research shows that reading a diet and exercise book is a commitment and makes it much more likely that you will continue on that path to getting in shape. This is similar to the dynamic they found if a child opens a savings account and only puts $1 in it, much more likely they will go to college than if they hadn't opened one up at all. ANY positive action you take towards a goal, makes it many times more likely that the goal is going to be achieved. So, creating a shopping list for this book, trying a new recipe in it, going shopping for the healthy foods each week, or ordering an exercise ball multiplies significantly the potential that you will achieve the goal say psychologists. Here's a very quick overview of Bob's 13 steps which are also listed on Dr. Oz's website in more detail, if you want more background.:

#1 - Take control with proper proportions--40/40/20 - 40% protein/40% carbs/20% fat plus unlimited vegetables on Bob's freebie vegetable list that you want to eat. Carbs you can eat DO include whole grain pasta, oatmeal and others he includes in recipes. The protein is not all meat-based, and he lists other protein sources for this plan.
#2 - Cut back on calories: 800 calories for women & 1200 for men - plus the additional calories from Bob's recommended vegetables.
#3 - Eat no complex carbs (in whole grains) after breakfast - eat whole grains with breakfast foods.
#4 - Get rid of water weight by drinking more water - he explains reasons for this based on research and names other beverages that meet this requirement.
#5 - Get your electrolytes - ensure you have enough electrolytes - Bob recommends a mix he likes that is fairly inexpensive that you can add to water.
#6 - Do 45 minutes a day of low-intensity cardio, preferably before breakfast.
#7 - Five times a week, do 15 to 20 minutes of Bob's Jumpstart Moves. Part III of book has seven distinct routines you rotate with over 50 photos of Bob doing the moves.
#8 - Cut the salt - recommended salt amount is explained.
#9 - Take advantage of the restorative power of fish oil - preferred amount is listed and why.
#10 - Fall back on veggies - a list of recommended unlimited veggies for optimum weight loss is provided.
#11 - No fruit during week three - the fructose (fruit sugar) in fruit can slow down weight loss. That's the only food that changed for the last week.
#12 - Lay off all booze - for a number of reasons including calorie count to optimize weight loss.
#13 - An espresso a day ... or two or three - Bob lists other hot beverages also acceptable for this three week plan.

You DO get to eat whole grain carbs like whole grain pasta, Ezekiel bread and whole grains on his approved menus. However, you only eat these healthy carbs at breakfast. This doesn't change during the three weeks. A day-by-day meal menu is provided with 63 new recipes. If you find a dish you like for his "power breakfasts, lean lunches and thinner dinners", you can have it more than once a week. Here's a few of the creative names for recipes Bob includes in the book: Shrimp Skimpy, Pizza Toast, Chicken Alla Fresca, Turkey Scramble, Mango Chicken, Eggplant Chili, Salmon with Watermelon Cucumber Salad, Jumbo Stir-fry, Buffalo Chicken Salad, Mediterranean Salad, Gourmet Pork Chop and Spanish Scramble.

Exercise seems sensible and consistent - just 45 minutes of walking in the morning a day, and 5 days a week 15-20 minutes of basic movements as outlined by Bob any time during the day. If you are already walking 30 minutes a day, then it's just 15 minutes more walking and add the metabolism conditioning movements which add to your lean look, says Bob. There are 57 photos of Bob doing the jumpstart metabolism conditioning exercises in correct form.

Regarding preparing a shopping list: if you eat pretty healthy, you may be buying these foods already and have some of them on hand like canned vegetable broth, or chicken breasts and lean ground turkey breast in the freezer. I load up on vegetables every week for salads, soups and roasting. So, would only need to buy a few new ingredients. Most of us are probably not going to try a new recipe every meal. You can eat the same meal 7 days a week says Bob. Personally, I may skip the swiss chard and halibut. If you find a few core recipes you like, have the ingredients on hand, you can have them every days, says Bob. If you have NO foods already in the house, and are going to make every recipe, below is what you may want to buy for the first couple week's shopping list. Bob seems to provide variety so we won't get bored, but we can find core recipes we like and make them again and again over the three weeks. I buy, or have, 80% of these ingredients already, and will skip some after deciding on the recipes. Here's a sample shopping list:

PROTEINS: egg whites, no-salt sliced turkey breast, lean ground turkey breast, roasted chicken, chicken breasts, salmon, halibut, shrimp, cashews or walnuts

VEGETABLES: eggplant, spinach, arugula, kale, mixed greens, broccoli, cauliflower, spaghetti squash, celery, avocado, plum & cherry & regular tomatoes, asparagus spears, green & red cabbage, zucchini, red-yellow-green onions, red bell pepper, sweet potatoes, radishes, baby bok choy, swiss chard and the infamous Persian cucumbers

FRUITS: apples, fresh blueberries, frozen berries, watermelon, mango, unsweetened apple sauce, lemon-lime-orange for juice

GRAINS & FATS: rolled oats, quinoa, ground flax seed, Ezekiel bread, whole grain penne pasta, almond milk, almond butter, non-fat Greek yogurt, light sesame oil, extra virgin olive oil, olive oil spray

SEASONINGS & OTHER: fresh cilantro-dill-parsley-rosemary-thyme-bay leaf, garlic cloves, cinnamon, Dijon Mustard, Parmesan cheese, pesto, balsamic and red wine vinegars, fennel bulb, black and red pepper, vegetable broth, pico de gallo, hot sauce, Bragg's liquid aminos-for stir fry

These look like healthy mainstream foods we should be eating anyway. Bob provides make-ahead recipes in this book, which can be prepared in advance for busy nights. There is a variety of options for the three weeks. Frankly, I tend to eat yogurt with fruit, oatmeal or eggs for breakfast and salads and soups for lunch, chicken and roast vegetables or stir-fry for dinners most days. So, preparing a shopping list from this will be easy. Was glad to learn about olive oil spray which Bob mentions for roasting vegetables and baking chicken.

After the three weeks, you can transition to menus in Bob's SKINNY RULES book - which uses most of these same foods in recipes - which is a healthy life-long eating plan. If you've been wishing you could hire Bob to fine-tune your menu and exercise to get in shape for the beach or a special event, this book is an inexpensive alternative. To help decide if you want to read the book, there's an excerpt from this book, and a short video of Bob talking about this jumpstart program, at the top of this product page just under the picture of the book.
281 internautes sur 311 ont trouvé ce commentaire utile 
4.0 étoiles sur 5 Great Book - I spent an hour on Week 1 shopping list, though 27 avril 2013
Par Stacey Gardner - Publié sur Amazon.com
Format:Relié|Achat vérifié
Great Book - exactly what I was expecting and would expect from Bob... except there was no shopping list. For Week 1, I did the work. Here is my list. If you copy/paste to a table you should see the formatting correctly
Week 1 Ingredients Amount Have at Home? In Cart
Almond Butter  Tablespoon
Apple 2  cups
Arugula 8 cups
Asparagus 24 spears
Avocado 1
Baby Bok choy 1 head
Balsalmic Vinegar 2 teaspoons
Basil (fresh)  cup + 1 Tablespoon
Bay leaf 1
Bell Pepper 2
Bell Pepper (red) 
Berries  cup
Black Pepper
Blueberries 1 cup
Bragg's Liquid Aminos  tablespoon
Broccoli 3 large heads
Cauliflower 1 cup
Celery 1 large bunch (or more)
Chicken Breast 7 4oz portions
Cinnamon Dash
Crushed red pepper  teaspoon
Dijon mustard 2 teaspoons
Dill (fresh) 1 teaspoon
Egg Whites 30
Extra Virgin Olive Oil
Ezekiel bread 2  slices
Fennel Bulb  bulb
Fresh cilantro 2 Tablespoons chopped
Frozen Berries  cup
Garlic cloves 5
Grated Parmesan Cheese 2  Tablespoons
Green Cabbage 1
Green Onions 3
Ground flaxseed  cup + 1 Tablespoon
Halibut or cod 8 oz
Jalapeno pepper 1
Kale 2 cups chopped
Lemon (for fresh juice) 2
Lime (for fresh juice) 2
Low-sodium crushed tomatoes 32 oz
Low-sodium vegetable broth 1 cup + 2 Tablespoons
Mixed Greens (salad) 19 cups
Nonfat Greek yogurt 2 Tablespoons chopped
Olive oil spray
Orange (for fresh juice) 1
Parsley 2 teaspoons + 3 Tablespoons
Persion Cucumber 3
Plum tomatoes 4
Quinoa  cup
Radish 3
Red onion 1
Red wine vinegar 2 teaspoons
Rolled oats  cup
Rosemary  teaspoon chopped
Salmon 4 oz
Sesame oil (toasted light)  teaspoon
Spaghetti Squash 
Spinach (fresh) 19 cups
Swiss chard 2 bunches (5 cups)
thyme 1 fresh sprig
Tomato 2
Turkey breast 4 oz sliced
Turkey breast 12 oz lean ground
Unsweetened almond milk  cup
Watermelon 
Yellow onion 1 3/4 cups
Yellow Squash 2
Zucchini 3
149 internautes sur 172 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Time to suck it up buttercup! 26 avril 2013
Par Amanda - Publié sur Amazon.com
Format:Format Kindle|Achat vérifié
After reading through all the reviews on here I purchased this book yesterday in the Kindle edition. Obviously I have not yet completed the three week program so I can't actually tell you if I will lose 20lbs or not (though I have completed the book). However, if you're in a similar position to me then I think the book is great and I do believe it will work. I'm in relatively good health but over the winter I've slacked off and gained some weight. I'm not overly obese but I'd like to drop about 20lbs before it comes time to put on a bathing suit. I am a fairly motivated person but I do agree with other reviewers that you will need to be motivated to carry through on this. Now I'm going to address all the issues that the other reviewers have complained about.
1) Calories. Yes, women are only allowed 800 calories per day. Though technically you could consume more than that because you can eat unlimited veggies (there's a list in the book). Bob addresses the fact that this is not to be sustained over a long period of time. It's just 3 weeks! And you're trying to lose 20lbs!! 800 calories per day for 3 weeks isn't going to hurt you. Especially not if you heed his advice and take daily vitamins.
2)Cost/hard to find ingredients. Eating lunch out will cost you $10 @ day at most places, dinner is $15 or more. None of these recipes will cost anywhere near that much. I think it's silly when people complain at the cost of making a recipe yet they're willing to go out to eat and pay 3x as much. Most of the recipes consist of chicken and veggies. He tells you that you can sub the veggies for other ones. So if you can't find this elusive Persian cucumber you could use some other green veggie from the list. Also the exercises involve using a medicine ball but if you don't have the money to spend just use something heavy! One thing that does cost is the fish oil that you have to take, however you should be able to buy a supply large enough to complete the program for about $10. Only other thing is to buy the electrolyte replacement, but (off Amazon) a 3 week supply would also only cost you another $10. There's nothing here in this book that will have you spending large amounts of money. I'd bet in food cost, you'd probably save money over the 3 weeks compared to what you may normally buy (unless possibly you're living off ramen noodles straight, then yes, this will cost more :)).
3) Shopping list. This seems to be a big complaint but in my experience most cookbooks don't include a shopping list. He already breaks it down by everything you can do ahead of time. Personally I think this complaint is a little silly but I guess if a shopping list is that important to you then don't buy the book and figure out some other way to lose 20 lbs in 3 weeks.
4) Portions. A few people said portions aren't broken down and they don't know how many servings are in a recipe. I think they missed reading a page because Bob tells you that the meals are all for one female. Men will need to make 1.5 times the food. To put it in another way, each recipe makes one female portion.
Here are my own pros about the book:
-Super, easy, fast read. I'm glad I was able to read the book in one day and understand exactly what I need to do. I would have been disappointed if I first had to spend 3 weeks reading the book.
-Doable. It's 100% doable. Nothing is crazy is this book. Of course you will have to work at it but it's within reach. Plus it's only 3 weeks. You're not going to keep this plan up forever.
-Research. Bob cites plenty of studies to back him and his advice up. He's also honest and in some parts says that more research needs to be done but this is what has worked for him.
-Kindle edition. I love that in the Kindle edition there are links throughout, so when he references something like Rule #7, you can click back to that rule to review it.
I think if you're like me and you just need a kick in the right direction (with a plan) then I think this book is the way to go. Now if you need long term weight loss then don't buy this book. It's not for you.
We'll see in three weeks if it works, which is the true test, but I believe it will.
36 internautes sur 41 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Perfect weight loss routine for a non-dieter 25 mai 2013
Par BooMcCarthy - Publié sur Amazon.com
Format:Relié|Achat vérifié
I'm on day 6 of week 1 and have lost 5 lbs. Pre-diet, I did more snacking than cooking and ate out if I wanted a real meal. There is a lot of prep work, but the meals are tasty and huge portions, so it's worth it. I really haven't felt hungry or deprived. I drink zero calorie flavored water when craving something sweet. I get up an hour earlier to walk and cook and the exercise doesn't feel onerous. I really love this diet and may continue for longer. Definitely will purchase his other book to obtain additional recipes. Who knew veggies could taste so good?

Just finished Week 2 and am still loving this diet. I've lost 10 lbs. Others have already posted Weeks 1 and 2 shopping lists. Week 3 shopping list is below.
Condiments and spices
almond butter 1 t
balsamic vinegar
Bragg's Liquid Aminos 1/2 T
Cajun seasoning 1/2 t
capers 3 t
cidar vinegar 1t
Dijon mustard
hot sauce 1/2 t + 1/8 t
lemon juice 1t + 2T
lime juice 1t
olive oil
olive oil spray
red wine vinegar
vegetable broth 1 3/4 c

meat
chicken breasts 7 4 oz
pork tenderloin or chop 8 oz
salmon, fresh 4 oz
shrimp, large, cooked and peeled 5 oz
shrimp, peeled and deveined 4 oz
steak, lean 4 oz
tuna, canned low-sodium 4 oz
turkey breast, ground 4 oz

Other
egg whites 30
Ezekiel bread 1/2 slice
Greek yogurt, nonfat plain 1/4 c + 2T
orange juice 1 T
Parmesan cheese, grated 1/2 T
quinoa 1/2 c
rolled oats 1/2 c

produce
arugula 6 c
asparagus 24 spears
avocado 1 1/4 avocado
basil, fresh 1 T
broccoli 2 c
Broccolini 1 c + 4 stalks
chives, fresh 1 t
cilantro, fresh 1T
dill, fresh 1 t
eggplant 1 large
garlic bulb 1
green beans 12
green onion/scallion 3 onions + 1T
green pepper 1/2 pepper + 2c
kale 4 c
marjoram, fresh 1 t
mint, fresh 1 T
mixed greens 23 c
mushrooms, cremini 6
onion, medium 1 onion + 1/4 c
oregano, fresh 1 1/2 t
parsley, fresh 1/4 c + 7T
Persian cucumber 7
radish 1
red bell pepper 2.5 peppers + 2 1/2 c
red cabbage 4 c
rosemary, fresh 1/2 t
spinach, fresh 13 c
sweet potato 1/4 c + 1/2 potato
Swiss chard 3 c
thyme, fresh 3 t
tomato, lg. beefsteak 1
tomato, plum 5
tomatoes 4
zucchini 2 zucchini + 5 c
28 internautes sur 32 ont trouvé ce commentaire utile 
4.0 étoiles sur 5 Jumpstart your weight loss but be prepared to work hard for it! 24 septembre 2013
Par Z-Dog - Publié sur Amazon.com
Format:Format Kindle
I am obese. Not morbidly, but was at least 55 pounds overweight five weeks ago. I tried many diets, cutting out carbs, fats, drinking lemon water - you name it, I've tried it all with zero success. I've lost a few pounds only to gain it back and then some.

After a stay in the hospital for my heinous ways and bad habits (beer, meat, Taco Bell, beer; repeat daily until dead) I got out and my wife told me to try Bob Harper's "Jumpstart To Skinny." Its only three weeks. I've got this...so I thought.

I am going to start with the cons of this program.

1. Price for all the food you will eat: I shopped at Costco and various supermarkets, watching prices and trying to stay within some reasonable budget. If you follow this to the letter you will spend about $320 a week for one person. That number slides with two people because you can share foods and not have food go to waste. It still is about $460 for two people. It seems like a lot of money, but you are only eating food you cook - no restaurants, lunch places, breakfast, etc.

2. Refrigerator Space: Make your list (you can find the shopping lists in several Amazon reviews on this book,) and shop for everything you need for the week. We have two refrigerators and both were filled with our new life. Believe it or not, we actually took all the beer out of the refrigerators and sadly put it under a cabinet.

3. Time spent chopping/prepping/cooking/exercising: Don't have a live in maid or cook? So sad. (We don't either) Oh, you work a normal 8-5 job? Wake up earlier. What do you mean 1 hour of exercise daily is too much? Wake up even earlier! You will chop, you will prep, you will cook, you will clean. Then, you will do it again and again and again.

4. Taste Buds? Better hope not: Some of the recipes are downright nasty. Some are good. Not a single recipe will make you do a happy dance as you shovel four cups of greens into your fat face. You may lose weight just because your mouth refuses to open for another bite of Ezekiel bread. There is no salt on this diet. I broke down and bought a salt lick just to keep by the bed after two weeks. Take that, Bob Harper!

5. Water: Quoting Samuel Taylor Coleridge, "Water, water everywhere." You will drink more water and visit the bathroom more times than you ever have before. Try a little lemon in your water, and learn to love the fizzy electrolyte drinks two times a day. It is amazing how much water you will drink.

6. Exercise: This is the type of exercise that does not involve putting a bomber or two of Stone's Ruination IPA into your jogging stroller as you push the kids around the block and drink from a plastic cup. This is real exercise, where you commit to 45 minutes in the morning of light walking and than 20 minutes at night of cardio. Every day for the walking, five times a week for the cardio. Examples are given and you will most likely hate doing them.

The Pros: This diet works. Without a doubt if you make it even past the first week you will see results. I am 22 pounds lighter today. My blood pressure is now normal, cholesterol levels are good. Bob Harper has written an intelligent, easy to read and easy to follow book. He explains in layman's terms how the body works with nutrition and why you need to change the ways you consume. This book is inexpensive and should be purchased immediately. (Shameless plug)

Even though the diet is only for three weeks, in that time you will have created habits (or at least learned enough guilt) to stay on the 40/40/20 plan and continue losing weight. In the first week alone I started sleeping better, started waking up feeling rejuvenated and wasn't hungry most of the time. In the first week, you will spend more time thinking about food then actually being hungry. By the middle of your second week you will hit a "plateau" with your weight loss. Don't give up as it only lasts four days. Then your body adjusts and starts losing again.

I am off Bob Harper diet, but my eating habits have not changed other than eating a few more ounces of protein with each meal. Some of the recipes were easy enough that I did start using them in our regular meals. I added yoga daily and continue to take the walks, increasing speed and distance. I continue to take the fish oil and multivitamin and continue to drink a lot of water. I did have a few beers the other night and realized that I didn't like the way I felt when I woke up. May not quit drinking completely but going back to using IPA's as a meal replacement is not in the near future. Pick up a copy of "Superfoods to Boost Your Metabolism" by Melissa Gates as it is also helpful. Another tool I use it [...] - invaluable for tracking your progress and its free.

I have 33 more pounds to lose and I know using the techniques Bob teaches and the common sense health knowledge I picked up in the last five weeks, 33 pounds is reachable before the end of the year.

I put on a size XL shirt (I've been a tight XXL for three years) yesterday and wore it out of the house. That was proof that the diet works. That and the fact that I needed to buy a new belt because my fat pants are now falling off when I walk. It is an incredible feeling to feel healthy and see actual results.
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