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Disclaimer
All rights reserved. No part of this book may be reproduced or
transmitted in any manner whatsoever without written permission,
except in the case of brief quotations used in articles and reviews.
This book is intended as a reference material, not as a medical manual
to replace the advice of your physician or to substitute for any
treatment prescribed by your physician.
If you are ill or suspect that you have a medical problem, we strongly
encourage you to consult your medical, health, or other competent
professional before adopting any of the suggestions in this book or
drawing inferences from it. If you are taking prescription medication,
you should never change your diet (for better or worse) without
consulting your physician, as any dietary change may affect the
metabolism of that prescription drug.
This book and the authors opinions are solely for informational and
educational purposes.
The author specifically disclaims all responsibility for any liability, loss,
or risk, personal or otherwise which is incurred as a consequence,
directly or indirectly, of the use and application of any of the contents of
this book.

Table of Contents
Principle #1 - Prepare For Success........................................................ 10
Body Measurements .................................................................................. 10
Principle #2 Out With The Old, In With The New ......................... 14
Program Overview ..................................................................................... 15
Part 1 Law Of Un-Adaptation ............................................................................................ 15
Part 2 Get Rid Of Toxins ..................................................................................................... 15

Principle #3 Lifestyle-Un-Diet ............................................................... 16

Functions of the Liver ............................................................................... 18
Phase 1 - Master Cleanse (3 to 10 days) ............................................. 23
The Cleanse ........................................................................................................................... 23
Master Cleanse Diabetes Mellitus Type 2 Recipe ................................................................. 24

Phase 2: The Raw Foods Diet.................................................................. 26

Why Raw Foods? ................................................................................................................... 29
Managing Fruits ................................................................................................................... 39
Liver Cleaning Foods ............................................................................................................ 39

D-I-E-T A Four-Letter Word ................................................................. 43

Simple Carbohydrates .......................................................................................................... 44
Complex Carbohydrates........................................................................................................ 44
Glycemic Index ...................................................................................................................... 45

Fiber 40 For Life.......................................................................................... 45

Functions And Benefits Of Insoluble Fiber ........................................................................... 45
Benefits Of Insoluble Fiber.................................................................................................... 45
Food Sources Of Insoluble Fiber ........................................................................................... 46
Functions Of Soluble Fiber.................................................................................................... 46

Benefits Of Soluble Fiber....................................................................................................... 46

Food Sources Of Soluble Fiber .............................................................................................. 46

Proteins ......................................................................................................... 48
Good Protein Sources ............................................................................................................ 48
Bad Protein Sources.............................................................................................................. 48

The Skinny On Fats .................................................................................... 49

Fats To Use ............................................................................................................................ 49
Fats To Reduce And Avoid .................................................................................................... 50

Fat Loss Factors 15 Foods For Maximum Weight Loss ................. 50

1. Almonds, Walnuts ............................................................................................................. 50
2. Beans, Sprouts ................................................................................................................... 51
3. Green Vegetables............................................................................................................... 52
4. Lean Beef, Buffalo, Chicken, Turkey ................................................................................. 52
5. Oatmeal ............................................................................................................................. 53
6. Eggs ................................................................................................................................... 53
7. Nut Butters (Almond Butter, Cashew Butter, etc.) .......................................................... 54
8. Olive Oil, Coconut Oil, Flax Seed Oil, Fish Oil .................................................................... 54
9. Jasmine, Basmati, Brown Rice, Whole Grains .................................................................. 55
10. Vegetable Juices .............................................................................................................. 55
11. Colored Fruits, Berries And Vegetables .......................................................................... 56
12. Hemp ............................................................................................................................... 56
13. Whey Protein Powder ..................................................................................................... 56
14. Wild Caught Salmon ....................................................................................................... 57
15. Raw Or Lightly Pasteurized Organic Whole Milk, Cheese, Kefir, Yogurt ...................... 57

Fat Loss Factors 15 Foods For Guaranteed Weight Gain ............. 58

1. Doughnuts, Pastries .......................................................................................................... 58
2. French Fries, Potato Chips ................................................................................................ 58
3. Store-Bought Juice, Fruit Drinks ...................................................................................... 59
4. Decaffeinated Coffee ......................................................................................................... 59
5. Fried Fish, Fried Seafood .................................................................................................. 59

6. Raw Clams, Oysters ........................................................................................................... 59

7. Lunch Meat, Smoked Meat, Hot Dogs, Bacon, Sausage ................................................... 60
8. Alcohol ............................................................................................................................... 60
9. Soda ................................................................................................................................... 61
10. Diet Pop, Diet Drinks ....................................................................................................... 61
11. Deep Dish Pizza ............................................................................................................... 62
12. Ice Cream ........................................................................................................................ 62
13. White Bread, Pasta ......................................................................................................... 63
14. Sugary Breakfast Cereals, Candy.................................................................................... 63
15. Vegetable Oil, Shortening, Margarine ............................................................................ 64

Dont Deprive Yourself Of These ........................................................... 64

Eat These Foods Together To Pack On The Pounds........................ 64
Smoothie It Up ............................................................................................. 64
Base For The Shake............................................................................................................... 65

Fat Loss Factors 3 Axioms Of Success ................................................. 67

Axiom 1: Holiday Principle ................................................................................................... 67
Axiom 2: Eat Something Raw At Every Meal ....................................................................... 68
Axiom 3: Read Your Food Labels!!........................................................................................ 69

Food Companies Fatten You Up And Make You Sick ...................... 69

Whole Grain Is A Marketing Lie ........................................................................................ 70
High Fructose Corn Syrup (HFCS) ........................................................................................ 70
Trans Fats ............................................................................................................................. 71
Additives, Colorings, Flavorings, And Preservatives ............................................................ 71
Sugar Substitutes .................................................................................................................. 71
MSG (Monosodium Glutamate) ............................................................................................ 72
Added Salt ............................................................................................................................. 72

What You Dont Want To See On A Food Label ................................. 72

Is It Man-Made Rule ........................................................................................................... 73

Structured Eating ....................................................................................... 73

Branched Chain Amino Acids ............................................................................................... 74

Cheat Day .............................................................................................................................. 75
How FLF Structured Eating Helps You Lose Weight ........................................................... 76

Breakfast: The Most Important Meal Of The Day Or Is It? ......... 77

The Issue With Breakfast...................................................................................................... 78
Whats Causing This Hunger ................................................................................................ 79
Why Skipping Breakfast Assists With Fat Loss .................................................................... 80

The Fat Loss Factor Diet Plan Revealed .............................................. 82

Lemon Water ........................................................................................................................ 82
Fasting Success Tips ............................................................................................................. 84
Structured Eating Amd Low Blood Sugar ............................................................................ 85

Pick Your Weight Loss Plan .................................................................... 85

#1 - Steady Weight Loss Calendar ......................................................................................... 87
#2 - Quick Weight Loss Calendar ........................................................................................... 88
#3 - Turbo Weight Loss Calendar........................................................................................... 89

The 48-Hour Fast ........................................................................................ 90

Principle #4 Wash Away Fat With Water ......................................... 91
Benefits of Drinking Water ..................................................................... 93
Water Success Tips ............................................................................................................... 93

Principle #5 Good Healthy Supplementation ................................. 94

Top 12 Supplements for Healthy Weight Loss ................................. 94
1. A Good Whole Food Multi-Vitamin/Mineral .................................................................... 94
2. Omega-3 Fish Oil Capsules/Liquid ................................................................................... 95
3. Extra B Vitamins: .............................................................................................................. 95
4. Greens Powder .................................................................................................................. 96
5. Probiotics .......................................................................................................................... 96
6. Fiber Supplement: ............................................................................................................. 98
7. Protein Powder ................................................................................................................. 98

8. Cayenne Pepper Pills ......................................................................................................... 99

9. Glutamine .......................................................................................................................... 99
10. Chamomile, Yerba Mate, Green Tea, Oolong Tea........................................................... 99
11. Digestive Enzymes ........................................................................................................ 100
12. Lepti-Burn ..................................................................................................................... 101

Principle #6 - Rebuild Your Body & Melt Fat All Day Long ........ 103
Six Work Out Excuses .............................................................................. 103
1. Takes Too Much Time ..................................................................................................... 103
2. Too Boring....................................................................................................................... 103
3. Too Painful ...................................................................................................................... 104
4. Lack Of Motivation .......................................................................................................... 104
5. No Commitment .............................................................................................................. 105
6. Too Intimidating ............................................................................................................. 105

Reasons Why You Should Exercise ..................................................... 106

Lingo: The Language Of Working Out ................................................ 108
Proper Posture Defined ......................................................................... 109
The Law Of Adaptation ........................................................................... 109
Best Time To Exercise ............................................................................. 111
Exercise: Suck Your Belly Button To Your Spine................................................................ 112

Suggested Workouts / Times ............................................................... 114

Changing It Up .................................................................................................................... 114

Principle #7 Sculpt Muscle And Trim Fat! ..................................... 115

The Dreaded Cardio................................................................................. 115
High Intensity Interval Training ......................................................... 115
Sample Workout #1 ............................................................................................................ 116
Sample Workout #2: ........................................................................................................... 116

Ultimate Fat Blaster ................................................................................. 117

Bonus Belly Fat Blaster....................................................................................................... 117

Success Tips ................................................................................................ 119

Principle #8 Its All A Mind Game...Relax ....................................... 120
Stress And Weight Gain .......................................................................... 120
How To De-Stress ..................................................................................... 121
Fat Loss Factors Five Mindgrowth Keys............................................................................ 121

Elements Of A Healthy Mindset ........................................................... 122

3 Forms Of Exercise That Can De-stress Your Mind ..................... 123
Yoga..................................................................................................................................... 123
Tai-Chi ................................................................................................................................. 124
Pilates .................................................................................................................................. 124

Principle #9 No Breathe, No Life........................................................ 125

Deep Breathing Routine ......................................................................... 125
Top 7 Reasons To Get A Good Nights Sleep..................................... 127
12 Ways To Relax ..................................................................................... 128
Principle #11 Look Your Best To Feel Your Best ....................... 130
Top Ten Makeover Tips.......................................................................... 130
Principle #12 Turning Your Program Into A Lifestyle ............... 133
Lifestyle Tips .............................................................................................. 133
Motivation Tips ......................................................................................... 134
Depression/Self Esteem Issues............................................................ 135
Belly Fat Tips ............................................................................................. 136

Addressing Hypothyroidism................................................................. 137

Binge Eating, Emotional Food Cravings, And Portion Control .. 137
Appendix ......................................................................................................... 140
Tools For A Fat Loss Factor Kitchen ................................................... 140
Fat Loss Factor Home Gym Equipment ............................................. 141

Principle #1 - Prepare For Success

The most practical, beautiful, workable
philosophy in the world wont work - if you
wont. Zig Ziglar

o achieve success in all that you do, you must plan correctly.
Adequate planning lays the foundation for this program. If you
fail to plan, then you plan to fail.

You will use a journal and a stat sheet to help you record and monitor
your progress throughout the program. These tools will allow you to
track your progress and accomplishments. You need to be aware of both
your micro-accomplishments and your major ones. This is important to
keep you motivated and consistent on the Fat Loss Factor Program.
In presenting this program, I will not waste much time discussing
theory and principles; rather, I will concentrate on those techniques and
methods that are proven to work.
Sotake a deep breath and get ready...
Your life is about to change...
Here we go!

Body Measurements
To accurately assess your progress
through the Fat Loss Factor program,
you
will
record
your
body
measurements at the beginning and as
you progress through the program.
Take these measurements once
weekly. Pick a day and record the
measurements each week on that same day (for example, every Friday).

To take your measurements, you will need the following items:

Seamstress measuring tape
Journal
Digital camera
Calipers (optional)
Scale

Seamstress Measuring Tape

A seamstress measuring tape works best. Measure the following areas
each week and record the data in your journal:
Measure the middle of your right arm (highest point in your
bicep without flexing).
Measure chest (underneath arms).
Measure waist (around the smallest part).
Measure your hips (the widest part).
Measure your right thigh (middle).

Journal
Use a journal to track your progress. Buy a binder and binder paper so
you can add new sheets as required. Check your journal each day in the
morning and evening, updating as required. Track the following
information:
Meals, planned and actual (weekly / daily)
Plan for the week (weekly)
Body measurements (weekly)
Weight (weekly)
Thoughts (daily)

 Goals (weekly)

Digital Camera
Take before and after pictures of your body. Here are some tips for
taking these pictures:
Use the same background.
Hold a newspaper showing the date you started.
Take the picture from the same distance each time.
Tan for your after picture.
Smile for your after picture.

Calipers
Calipers will allow you to measure your percentage of body fat. Have
experts take your body fat measurements. They will be more accurate.
Inquire at your gym.

Scale
Weigh in once a week. Weight is the least important of the four
measurements because weight loss doesnt necessarily mean fat loss
has occurred. Most people, upon checking their weight, hope to see the
number decrease each time; however, it is important to lose fat but not
muscle. If your weight is decreasing, but you are losing muscle, that is
not a good result. So shake off the old ways of thinking and get ready to
learn about and use additional methods to test and measure your
progress.
Another way to get motivated is to check your clothing periodically.
Throughout this program, observe how your clothes are fitting. You

should find they are getting looser. This can serve as evidence that you
are making progress.