It works for me!!

Printable Fat Burning Diet & Supplement Program
BREAKFAST
- Up to 40g Oats OR other low sugar cereals OR 2 eggs OR 1 slice Rye bread OR 1 serving MEALtime
- Skimmed OR Semi-skimmed milk OR Soya Milk
Optional: 1 fruit OR 1 small low fat Soya / Bio yoghurt

* Supplements
- 2 THERMOthin (on empty stomach, 30 to 45 minutes before food) AND/OR
- 1 to 3 CARBOHblok (Take with the meal) AND/OR
- 1 Gymnema (Take with the meal) AND/OR
- 2 to 3 FATSorber (Take with a high fat meal)

SNACK 1
Up to 2 fruits (300g) OR
2 Rice Cakes & Lean Meats OR
0.5 tub Low fat cottage cheese OR
1 serving MEALtime

LUNCH
- Up to 150g Fish OR Poultry (cooked weight) OR 2 eggs (if not eaten earlier) OR 1 serving MEALtime
- Up to 5 Rice Cakes OR 50g Rice OR 200g Potato (both based on uncooked weight)
OR 1 slice Rye bread
- Salads AND/OR Vegetables
Make up a vinaigrette composed of Lemon Juice, Extra Virgin Olive Oil & Apple
Cider Vinegar. Use liberally over the food.

* Supplements
- 2 THERMOthin (on empty stomach, 30 to 45 minutes before food) AND/OR
- 1 to 3 CARBOHblok (Take with the meal) AND/OR
- 1 Gymnema (Take with the meal) AND/OR
- 2 to 3 FATSorber (Take with a high fat meal)

SNACK 2
Up to 2 fruits (300g) OR
2 Rice Cakes & Lean Meats OR
0.5 tub Low fat cottage cheese OR
1 serving MEALtime

EVENING MEAL
- Up to 150g Fish OR Poultry (cooked weight) OR 2 eggs (if not eaten earlier) OR 1 serving MEALtime
- Up to 5 Rice Cakes OR 50g Rice OR 200g Potato / Sweet Potato / Yam (all based on uncooked weight)
- Salads AND/OR Vegetables
Make up a vinaigrette composed of Lemon Juice, Extra Virgin Olive Oil & Apple
Cider Vinegar. Use liberally over the food.

* Supplements
- 2 THERMOthin (on empty stomach, 30 to 45 minutes before food) AND/OR
- 1 to 3 CARBOHblok (Take with the meal) AND/OR
- 1 Gymnema (Take with the meal) AND/OR
- 2 to 3 FATSorber (Take with a high fat meal)

SNACK 3 - OPTIONAL
Up to 1 fruit (150g) OR
0.5 tub Low fat cottage cheese OR
1 serving MEALtime

BEFORE EXERCISE

* Supplements
- A further 2 THERMOthin may be taken 30 to 45 minutes before exercise, on an empty stomach sold by chris on ww.fitnessfirstonline.co.uk if not listerd just drop him a e-mail and he will get them for you.
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NOTES:
1) Eat 5 to 6 small meals per day as opposed to 2 or 3 big meals.
Try to eat every 3 to 4 hours as this curbs the appetite and keeps the metabolism working at
optimum speed
2) Eat more protein from lean sources and keep your carbohydrates low.
3) Avoid eating bread, pasta, spaghetti (wheat products), added sugar and/or salt products too often
4) Don't drink fruit juices often. Use mainly mineral water, herbal teas and sugar free Cranberry juice
5) NO 'Ready Meals' - most of these contain lots of added salt, sugar, additives, preservatives etc.
6) VEGETARIANS should replace the meats & fish with soya, quorn etc. and increase overall protein by
the use of Vegetarian Protein drinks such as MEALtime.

- EAT MAINLY AROUND THE FOODS SUGGESTED -
- Alternate the foods in the Meal Plan
- Have controlled 'Cheat Days' on the weekends but try to follow the Plan during the week
- If you wish to speed up weightloss results, cut the Rye bread, Rice & Potato amounts by half
OR eliminate them totally during the Week Days and increase your Vegetable intake as a
substitute (this cuts the overall Carbohydrate daily intake).