Contents



Essentials of a healthy diet317350638025 INCLUDEPICTURE "/var/folders/05/f6mty20j4sg313kpr4qr3cs40000gn/T/com.microsoft.Word/WebArchiveCopyPasteTempFiles/?size=l" \* MERGEFORMATINET 00 INCLUDEPICTURE "/var/folders/05/f6mty20j4sg313kpr4qr3cs40000gn/T/com.microsoft.Word/WebArchiveCopyPasteTempFiles/?size=l" \* MERGEFORMATINET 31735063068619 INCLUDEPICTURE "/var/folders/05/f6mty20j4sg313kpr4qr3cs40000gn/T/com.microsoft.Word/WebArchiveCopyPasteTempFiles/fe74b70df460952d4fd8187fd639beb4--zone-recipes-health-recipes.jpg" \* MERGEFORMATINET 00 INCLUDEPICTURE "/var/folders/05/f6mty20j4sg313kpr4qr3cs40000gn/T/com.microsoft.Word/WebArchiveCopyPasteTempFiles/fe74b70df460952d4fd8187fd639beb4--zone-recipes-health-recipes.jpg" \* MERGEFORMATINET 03216536 INCLUDEPICTURE "/var/folders/05/f6mty20j4sg313kpr4qr3cs40000gn/T/com.microsoft.Word/WebArchiveCopyPasteTempFiles/1472483520-springtacos-1572537127.jpg?crop=1.00xw0.672xh;0,0.156xh&resize=640*" \* MERGEFORMATINET 0 INCLUDEPICTURE "/var/folders/05/f6mty20j4sg313kpr4qr3cs40000gn/T/com.microsoft.Word/WebArchiveCopyPasteTempFiles/1472483520-springtacos-1572537127.jpg?crop=1.00xw0.672xh;0,0.156xh&resize=640*" \* MERGEFORMATINET INCLUDEPICTURE "/var/folders/05/f6mty20j4sg313kpr4qr3cs40000gn/T/com.microsoft.Word/WebArchiveCopyPasteTempFiles/190430-cheesy-bacon-ranch-chicken-226-1556829090.jpg?crop=0.668xw1.00xh;0.167xw,0&resize=640*" \* MERGEFORMATINET Contents PageInstructions on how to follow the booklet…………...1How to plan a diet plan………………………………………….2Workouts………………………………………………………………..4What is a paleo diet…………………………………………….. 9Ingredients of meals for Paleo diet……………………..10What is the vegan diet………………………………………….16Ingredients of meals for Vegan diet……………………..17What is the zone diet…………………………………………….21Ingredients of meals for the Zone diet…………………22What is the Keto diet…………………………………………….27Ingredients of meals for the Ketogenic diet…………28What is the Mediterranean diet………………………33 Ingredients of meals for the Mediterranean diet…34Why did I create this booklet………………………………37Instructions on how to use the bookletThis booklet will contain and introduce the best different diets that can help you lose weight if you are struggling. The diets are:Paleo DietVegan DietZone DietKetogenic DietMediterranean DietThis booklet will guide you and let you choose which diet you are happy to follow, by doing that you should read what each diet is and choose which diet mostly suits you.5418605359410Page 1100Page 11How to plan a diet?People mostly set their own diet plan, but their eating plan is to eat everything they can with no restrictions. But wouldn’t it be more helpful if you put your own restrictions?To plan your diet you will need to be able to choose one of the diets and choose your meals based on the diet you have chosen for 7 days, you should decide on different meals for your diet plan for 7 days a week to motivate yourself because you can get bored if you just eat the same meal each time.If you need to lose weight quickly you should include these rules that I am going to list under in your diet plan and follow them.Diet RulesEat three meals a day only and include two small snacks.Try and avoid eating after dinnerDo not miss your eat breakfastWhen you eat your meals eat them in a smaller portion than you usually eat.5472953137421Page 200Page 2Avoid drinking any drink while you are eating your meal and drink it after your meal by half an hour.Eat your food slowly Drink coffee or even better tea without sugar or creamYou can set your own eating plan, that means you can also select what you can do from the rules and what you do not want to do, but including some or all of these rules will be helpful when you are dieting.54051204367567Page 30Page 3Workouts INCLUDEPICTURE "/var/folders/05/f6mty20j4sg313kpr4qr3cs40000gn/T/com.microsoft.Word/WebArchiveCopyPasteTempFiles/Best-Exercises-for-each-muscle-group.jpg" \* MERGEFORMATINET Arms, legs, and glutes54460592379383Page 400Page 42405679201668This exercise helps strengthen your arms and also helps burn the fats in your arm. Do this work out 20x everydayThis exercise helps strengthen your arms and also helps burn the fats in your arm. Do this work out 20x everyday INCLUDEPICTURE "/var/folders/05/f6mty20j4sg313kpr4qr3cs40000gn/T/com.microsoft.Word/WebArchiveCopyPasteTempFiles/image?url=https%3A%2F%2Fstatic.onecms.io%2Fwp-content%2Fuploads%2Fsites%2F35%2F2019%2F05%2F16185046%2Fkettlebell-swing-butt-lifting-exercise.jpg" \* MERGEFORMATINET 2770094242046This workout is to help strengthen your leg muscles. You do the exact same position in the picture and keep one foot up for 30 seconds and then you do the same for the other leg 4 times each leg.0This workout is to help strengthen your leg muscles. You do the exact same position in the picture and keep one foot up for 30 seconds and then you do the same for the other leg 4 times each leg. INCLUDEPICTURE "/var/folders/05/f6mty20j4sg313kpr4qr3cs40000gn/T/com.microsoft.Word/WebArchiveCopyPasteTempFiles/Exercises-To-Tone-Your-Thighs-%E2%80%93-Get-Rid-Of-Cellulite.jpg" \* MERGEFORMATINET 2770094131333This workout strengthens the muscles in your legs and abs.Do the exact position in the picture and lift one leg at a time for 25 seconds each leg, repeat it 3 times.This workout strengthens the muscles in your legs and abs.Do the exact position in the picture and lift one leg at a time for 25 seconds each leg, repeat it 3 times. INCLUDEPICTURE "/var/folders/05/f6mty20j4sg313kpr4qr3cs40000gn/T/com.microsoft.Word/WebArchiveCopyPasteTempFiles/UACF-Gluteworkouts_bridge.jpg" \* MERGEFORMATINET 54857651258421Page 50Page 5Biceps, thighs and back2891118364116This workout fits women and men and it makes your biceps stronger. You should choose which weight’s you can lift depending on your strength and do the exact same workout for each arm 20 times.00This workout fits women and men and it makes your biceps stronger. You should choose which weight’s you can lift depending on your strength and do the exact same workout for each arm 20 times. INCLUDEPICTURE "/var/folders/05/f6mty20j4sg313kpr4qr3cs40000gn/T/com.microsoft.Word/WebArchiveCopyPasteTempFiles/bicep_images_blog_Dumbbell_Hammer_Curls.jpg?v=1504310205" \* MERGEFORMATINET 307937686024This workout is to strengthen your thighs, in this workout you jump and bend your knees with your hands up as you are able to see in the picture 15 times.This workout is to strengthen your thighs, in this workout you jump and bend your knees with your hands up as you are able to see in the picture 15 times. INCLUDEPICTURE "/var/folders/05/f6mty20j4sg313kpr4qr3cs40000gn/T/com.microsoft.Word/WebArchiveCopyPasteTempFiles/image?url=https%3A%2F%2Fstatic.onecms.io%2Fwp-content%2Fuploads%2Fsites%2F35%2F2019%2F05%2F16185927%2Fplyometric-squat-jump-thigh-workout-exercise.jpg" \* MERGEFORMATINET 54724301493325Page 600Page 63307715578074This workout is to strengthen your back, you just follow the picture and do the exact same workout 10 times.00This workout is to strengthen your back, you just follow the picture and do the exact same workout 10 times. INCLUDEPICTURE "/var/folders/05/f6mty20j4sg313kpr4qr3cs40000gn/T/com.microsoft.Word/WebArchiveCopyPasteTempFiles/Gz6CUK6UWYwcuhEhKHz0J2oBECVGbeecGNPbBpjuZayG2idUjbtrU1PongoYHhB9cZmsCGW0HVWJaRgww7pR-D_IHW1e7l9xJ_C4wHSvYDU4OIHthV1T1g5GD4TycqZlxvyG74aT8jPY0w" \* MERGEFORMATINET Triceps2971800294079This workout is to strengthen your triceps, lift weights and by lifting the weights you should choose and decide which weights you can lift and this depends on your strength, do the workout 15 times for each arm.00This workout is to strengthen your triceps, lift weights and by lifting the weights you should choose and decide which weights you can lift and this depends on your strength, do the workout 15 times for each arm. INCLUDEPICTURE "/var/folders/05/f6mty20j4sg313kpr4qr3cs40000gn/T/com.microsoft.Word/WebArchiveCopyPasteTempFiles/Image-8-1.jpg" \* MERGEFORMATINET 5527431645453Page 70Page 753922717738110Page 80Page 8To lose weight faster you can also do cardio, use the machine or you can run outside for 25 minutes and for every 2 days add 5 minutes, after you run do these workouts and it will improve your muscles and burn fat faster as you do the cardio and workouts.What is paleo diet?Paleo diet is a diet based on kinds/types of foods assumed to have been eaten by early humans, humans that ate healthy fats like meat, fish, vegetables, and fruits. This diet excludes diary and anything that contains cereals or is cereal and processed foods e.g. food that has had a mechanical or chemical operation.Paleo-friendly foods consists meat, eggs, fish, nuts, seeds, vegetables and fruits along with healthy fats and oils. These are all the foods you are able to eat in your paleo diet. you can also add some new modern healthy foods in your diet like grass-fed butter and gluten-free grains.In paleo diet the types of food you have to prevent are processed foods, sugar and grains. 56145241870417Page 90Page 9Meals for paleo dietI will show you types of meals and also add ingredients on how to make them, you can choose to get ideas from them or do the same meals.Bun less bacon, egg and cheese INCLUDEPICTURE ":*" \* MERGEFORMATINET Directions and ingredients In a pan if you would like to cook your eggs in a perfect circle use a mason jar lid. 5338482469489Page 1000Page 10 Spray the entire pan with cooking spray and leave it on medium heat.Crack 2 eggs and place them into the mason jar lids and use a fork to stir to break up the yolk. Pour some water carefully around the lids and cover the pan, leave it there around 3 minutes till you see the whites are cooked.Remove the cover, and then remove both lids, and put cheddar on top of only one egg. Let it cook till the cheddar is slightly melted it will take around 1 minute. Turn the egg that is without the cheddar upside down, top it with mashed avocado or any other veggie you like and with cooked bacon. Finally, put the egg that is topped with the melted cheddar on top of the egg that is topped with avocado and the bacon.5378450576580Page 1100Page 11Instant pot chicken breasts INCLUDEPICTURE ":*" \* MERGEFORMATINET Directions and ingredients In a bowl combine 2tsp dried parsley, 1tsp dried dill, ? tsp paprika, 1/2 tsp dried chives, ? tsp onion powder together, Season the chicken indeed with salt and pepper. Make sure you set the instant pot at sauté setting and heat 2tbsp of extra-virgin olive oil, when hot apply boneless skinless chicken breasts (2lb).55457971041253Page 12Page 12 Sear chicken on both sides until the color becomes golden approximately 3 minutes per side, Transfer the chicken to a plate and add to both sides of the chicken with spices. In a pot, use a wooden spoon put the chicken and cook for 5 minutes.5486106443327Page 13Page 13Broccoli Bacon Salad INCLUDEPICTURE ":*" \* MERGEFORMATINET Direction and ingredients In a medium pan, get 4 cups of salted water to boil. While you are waiting for the water to boil, Prepare a bowl of ice water. Add 3 heads of broccoli that are in bite size pieces to the boiling pan and cook till it is ready, it will take up to 2-3 minutes.5481027383345Page 1400Page 14 When done apply the broccoli into the ice water bowl. In another bowl combine broccoli, 2 carrots shredded, ? red onion thinly sliced, ? dried cranberries, ? sliced almonds, and 6 slices of cooked bacon. In a bowl we will do the dressing, whisk together ? mayonnaise, 3tbsp apple cider vinegar, salt, and pepper. Pour the dressing into the salad bowl.54745312196172Page 15Page 15What is vegan diet?Vegan diet is to prevent the use of animal product, and to keep out all kinds of animal exploitation and cruelty, for food, clothing.Vegan-friendly food are fruits, vegetables, legumes such as peas, beans, lentils, nuts, seeds, breads, rice, pasta, soymilk, coconut milk, almond milk, vegetable oil.Type of food that are prevented while you are on a vegan diet are beef, pork, lamb, other red meat, chicken, duck, any poultry, fish, shellfish such as crabs, mussels, eggs, cheese, butter, milk, cream, ice cream, any dairy products, mayonnaise, honey.5497830435317Page 16Page 16Fried Cauliflower INCLUDEPICTURE ":*" \* MERGEFORMATINET Directions and ingredientsFried cauliflower: in a large skillet, add 1 head sliced cauliflower and water. Heat it in medium heat, cover, and steam up to 4-5 minutes.54864001191797Page 17Page 17 Fried cauliflower: in a large skillet, add 1 head sliced cauliflower and water. Heat it in medium heat, cover, and steam up to 4-5 minutes. In a bowl whisk together 1 cup of flour, 1sp garlic powder, ? tsp paprika, and salt. Toss cauliflower into the flour until completely coated. Heat vegetable oil, then toss in the coated cauliflower and cook.54623685821680Page 18Page 18Fluffy vegan pancakes INCLUDEPICTURE ":*" \* MERGEFORMATINET Directions and Ingredients In a bowl, whisk together 1 cup flour, 1tbsp sugar, 1tbsp baking powder, and 2tbsp coconut oil and then mix until smooth. In a large skillet, heat it over medium low, heat 2tbsp vegetable oil or coconut oil. Using ? cup measure pour the batter into the pan, cook up to 2 to 3 minutes. Serve with maple syrup.5450938495105Page 19Page 19Avocado hummus INCLUDEPICTURE ":*" \* MERGEFORMATINET Directions and ingredients Combine 2 cups of chickpeas, 2 ripe avocados, 1/3 cup of tahini, 2 cloves garlic, 3tbsp olive oil, and ? tsp cumin in a bowl of food processor and add salt, blend. Pour the mixture into a bowl and season on top with red pepper flakes, drizzle olive oil, then serve.5509504354330Page 20Page 20What is the zone diet?Zone diet commands its followers to stick on eating a precise ratio of 40% carbs, protein and 30% fat. Indeed, as part of the diet carbs must consist a low glycemic index, which means to provide a slow release of sugar to the blood to keep you feeling full of food for many hours.Zone diet-friendly food are Meat, poultry and every meal you eat, whole grains, fruits, and vegetables. It has limits for milk and most dairy products such as fruit juices, pasta, rice, skinless chicken, Turkey, fish, egg whites, tofu, low-fat dairy, and soy.Kinds of food that are prevented in Zone diet are processed grains and carbs such as bread, bagels, and cereal, potatoes, liver, soda, foods with added sugar, and products with high saturated fats.5556543474882Page 21Page 21Pineapple salsa grilled chicken INCLUDEPICTURE ":*" \* MERGEFORMATINET Directions and ingredients Making Marinade: In a bowl whisk together juice of 3 limes, ? cup cilantro, ? extra-virgin olive oil, and 2tsp honey and season with salt. Add chicken in a large resealable plastic bag and pour in the marinate in the refrigerator for at least 2 hours. When the chicken is ready to grill, heat grill to high. Oil grates and grill chicken until burnt and cooked through, up to 8 minutes per side5509357484554Page 2200Page 22 While the chicken is cooking, in a bowl, combine together 2 chopped pineapple, 1 avocado, ? red onion, 1 juice of lime, and 1tbsp of cilantro. Season with salt and pepper. Serve the chicken with the salsa.5451133319552Page 23Page 23Philly cheesesteak foil packs INCLUDEPICTURE ":*" \* MERGEFORMATINET Directions and ingredients Heat the grill to medium-high. In a large bowl, toss 1lb flank steak thinly sliced, 2 bell peppers thinly sliced, ? onion thinly sliced, 2 cloves garlic minced, 2 tbsp Italian seasoning, and 2tbsp extra virgin olive oil, and salt and pepper. Apply the steak mixture into the foil packs, fold up the foils and grill, up to 10 minutes. Open the packs and serve.5462710357505Page 24Page 24Lemony chicken with brussels sprouts slaw INCLUDEPICTURE ":*" \* MERGEFORMATINET Directions and ingredients Preheat the oven to 450°, in a skillet over medium-high heat, heat with it 2tbsp of extra-virgin olive oil. Pat chicken breasts dry with paper towels and season it with salt and pepper. Sear the chicken breasts, skin-side down up to 4-5 minutes to make a golden crust.5497976489585Page 25Page 25 Later flip the chicken breasts and put 6 cloves of garlic smashed, 1 small lemon thinly sliced, and 6 sprigs of rosemary to pan into the oil cook for 3 minutes. Add ? cup of chicken stock and apply the skillet into the oven, roast for 15-17 minutes, remove from oven and let it cool down for 5 minutes. In a bowl, whisk together 1 small lemon juice, and 3tbsp of extra-virgin olive oil. In another bowl add 1lb thinly sliced Brussels sprouts, ? cup grated parmesan, then season with salt and pepper. Finally, serve it.5544966377043Page 26Page 26What is the keto diet?The keto-genic diet in other words the keto diet, is a diet that is high in fats, and high in proteins, but low in carbohydrates. This diet compels the body to burn fats rather than carbohydrates.It involves radically reducing carbohydrate intake and replacing it with fat. This reduction in carbohydrates makes your body to go into a metabolic state called ketosis.Keto-friendly food: Seafood such as clams, mussels, octopus, oysters, squid, low-carb vegetables, cheese, avocados, meat and poultry, eggs, coconut oil, plain Greek yoghurt, cottage cheese, olive oil, nuts, seeds, berries, butter, cream, shirataki noodles, olives, unsweetened coffee and tea, dark chocolate, and cocoa powder.What to avoid in a keto diet: beans, peas, lentils, peanuts, grains such as rice, pasta, oatmeal, low-fat dairy products, added sugars, juice, soda, potato chips, pretzels, crackers, most fruits (except for berries), starchy vegetables, and trans fats.5509407428869Page 27Page 27Keto Fried Chicken INCLUDEPICTURE ":*" \* MERGEFORMATINET Directions and ingredients Preheat oven 400° and apply parchment paper on a baking sheet. Pat skin-on chicken breasts 4lbs dry with paper towels and top it with salt and pepper. In a bowl whisk together 2 large eggs and ? cups of heavy cream. In another bowl, add in ? of almond flour, ? cups of grated parmesan, 1tsp garlic powder, and 1tsp paprika, top with salt and pepper.5439410354134Page 28Page 28 One at a time dip chicken in the egg’s mixture and then in almond flour mixture, press the chicken to coat well. When done place the chicken on the baking sheet. Bake the chicken until its golden, it takes up to 45 minutes. Making dipping sauce: in a bowl, add in ? cup of mayonnaise and 1 ? cups of hot sauce. Serve the sauce with the chicken while it is warm.5544526464967Page 29Page 29Keto ice cream INCLUDEPICTURE ":*" \* MERGEFORMATINET Directions and ingredients Let the coconut milk in the fridge for 3 hours or overnight. Making whipped cream coconut: add in 2 cans of coconut cream into a bowl, use a mixer to mix the coconut cream until creamy, keep it in a side. Making whipped cream: In another bowl use a hand mixer, beat 2 cups of heavy cream until it becomes soft, add in ?cup of sweetener, 1tsp of vanilla.5509504436342Page 30Page 30 Fold whipped coconut into whipped cream mixture, then put it the mixture into a loaf pan. Freeze it until it becomes solid-like, up to 5 hours or overnight.5451035365223Page 31Page 31Keto frosty INCLUDEPICTURE ":*" \* MERGEFORMATINET Directions and ingredients In a bowl, add in 1 ? cups of whipping cream, 2tbsp of unsweetened cocoa powder, 3tbsp of keto-friendly powdered sugar sweetener like swerve, and a pinch of salt. Using a hand mixer, beat the mixer until soft, put the mixture into a Ziploc bag and freeze up to 30-35 minutes, and then Serve.5521227442644Page 320Page 32What is the Mediterranean diet?The Mediterranean diet is a diet was originated in the US in the 1980s and this diet consists of eating habits of Italy and Greece in the 1960s.The Mediterranean diet is a way of eating based on the traditional food of countries near the Mediterranean Sea. It is simply a diet that is high in vegetables, fruits, whole grains, beans, nut, and seeds.The food you are allowed to eat in this specific diet vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood, olive oil, eggs, poultry, cheese, yoghurt, and red meat.Type of food you have to avoid are refined grains such as white bread, white pasta, and pizza dough that has white flour. Refined oils, also canola oil, soybean oil. Products or foods with added sugars such as pastries, sodas, candies.5544478520651Page 33Page 33Mediterranean chickpea salad INCLUDEPICTURE ":*" \* MERGEFORMATINET Directions and ingredients Making salad: toss together 2 cans of chickpeas, 1 medium cucumber chopped, 1 bell pepper chopped, ? red onion thinly sliced, ? cups olives, and ? feta. Top it with salt and pepper. Making vinaigrette: in a bowl or a jar combine ? extra-virgin olive oil, ? cup of vinegar, 1tbsp lemon juice, 1tbsp chopped parsley, and ? tsp red pepper flakes. Serve it by topping the vinaigrette on top of the salad.5427687410894Page 34Page 34Roasted broccolini INCLUDEPICTURE ":*" \* MERGEFORMATINET Directions and ingredients Preheat oven to 425°. In a baking sheet put 1lb broccolini and drizzle it with 2tbsp of olive oil. Top it with salt, pepper, and a pinch of red pepper flakes and toss to coat. Roast the broccolini until cooked, up to 30 minutes.5474188409282Page 35Page 35Lemon garlic shrimp INCLUDEPICTURE ":*" \* MERGEFORMATINET Directions and ingredients In a skillet over medium heat, melt down 1 tbsp butter, and 1tbsp olive oil. Then add 1lb peeled shrimp, 1 lemon thinly sliced, 3 cloves of garlic minced, salt, and pepper. While it is cooking keep in stirring it until the shrimp becomes pink, 3 minutes per side. Remove from heat and add in 1tbsp of butter, 1 lemon juice. Top it with salt and then serve.5509260412310Page 36Page 36What inspired me to create this booklet?My father was my main inspiration he always loved dieting and doing sports, half of his life was all about him taking care of his body. I was the only kid that was overweight in my family until my age was 12 and my weight was nearly 70kg. That is when I was shocked and mad about myself, I started doing diet for one year long which made me lose 20 kg. Other things that also made me write this booklet is because some of my closest and dearest people have done surgeries to lose weight and now, they are regretting it, because they vomit after they eat anything, they are always going to the hospital because of their stomach. That’s when I have told and advised many people to not do that and do it naturally by dieting. To make it easy for them I have stated many different kinds of diets and they chose which one suits them.5521570447479Page 370Page 37 ................
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