How to Lose 5 lbs of Fat in a Week. without Starving Yourself

Transcription

1 How to Lose 5 lbs of Fat in a Week without Starving Yourself That s Right, FAT, NOT WATER WEIGHT! By Linda Yo Copyright 2008, by Linda Yo Also by Linda Yo If you are ready to become slim, trim, energized & healthier using the ancient wisdom of Asia, read this book & use it now. ~Mark Victor Hansen, co-creator #1 NY Times Bestselling series Chicken Soup for the Soul

2 No matter what the fad diets or diet commercials have told you: 1 pound = 3500 calories There is no way around that. Some diets/supplements make you lose water weight. That s not a LONG TERM SOLUTION! If you want to LOSE WEIGHT PERMANENTLY You have to understand this basic fact. To lose 1 pound, you need to expend 3500 calories more than you consume. This method will make it easy. Because you will stay full with delicious foods that are low in calories.

3 Index About the Author Simple Rule Sample Menu Chicken and Vegetables Soup 95 calories and 2 grams of fat Macaroni with Shrimp and Mixed Vegetables 135 calories and 2 grams of fat Turnip Omelet 107 calories and 3 grams of fat Ham & Shrimp Fried Rice 297 calories and 5 grams of fat Stir Fried Ground Beans with Ground Beef 283 calories and 8 grams of fat

4 About the Author Linda Yo gained twenty five pounds in three months when she moved from Asia to the U.S. She failed at every weight-loss method before finally getting results by returning to Asian eating habits. Amazed by the results and because of her passion for good foods, she has dedicated 18 years of her life to study and research the benefits of Asian eating habits. She combines the eastern philosophy of eating with modern science to discover the most effective way to lose weight and stay slim without dieting, pills or excessive exercise. Linda Yo is a certified weight management consultant with a global perspective. Her common-sense method has gained the attention from media across the country and received praises from celebrities, medical professionals and critics. She is the author of Asian Slim Secrets, a passionate weight loss coach and a popular speaker in weight-loss and various non-profit organizations. Linda Yo is available for speaking engagements, training seminars and private weight-loss coaching. You can contact her at linda@asianslimsecrets.com

5 Disclaimer This book is written as a source of information only. The suggestion for specific foods and exercises in this book are not intended to replace appropriate and necessary medical care. If you have a medical condition please consult your physician. If any recommendation in this book contradicts your physician s advice, check with your doctor before you proceed. Efforts have been made to make sure the information in this book is accurate. However, there may be mistakes, either typographical or in content. Therefore, this text should be use as a general guide only and not as the ultimate guide of health and exercise information. The author and the publisher expressly disclaim any liability or loss resulting from the directions given in the book.

6 Simple Rules Rule 1 Drink only water, plain tea, diet soda or no-calorie drinks. Milk and fruit juices are high in calories, if you have to have some, know that 1 (8 fl.oz.) glass contains about 150 calories or about 6 Hershey kisses! Rule 2 Eat at least 3 times a day, do not skip meals. Rule 3 Drink a cup of plain warm tea before you eat any meals or snacks. Warm tea will help you to feel full and increases your metabolism. Rule 4 If you cheat, don t cancel the entire plan, just try to eat healthier at your next meal. Rule 5 Do 30 minutes of strength training exercise in the morning and 30 minutes in the evening. For easy exercise ideas, see chapter 11 of Asian Slim Secrets.

7 Sample Menu *This is a very low calorie sample menu. Please check with your doctor or nutritionist if a very low calorie diet is suitable for you. Sample of 600 calories menu Breakfast 1 cup plain warm tea 1 piece of bread with 1 tsp jam (123 calories) or Turnip Omelet (107 calories) Lunch 1 cup plain warm tea 2 cups of chicken and vegetable soup (190 calories) Snack 1 thick slice (3 oz) cantalope (30 calories) Dinner 1 cup plain warm tea Rice with Stir Fried Green Beans & Ground Beef (275 calories)

8 Chicken and Vegetable Soup 1 big bowl contains 95 calories and 2 grams of fat Cooking video clips are available at For 4 servings you will need: 4 ounces chicken breast without skin, sliced very thinly 1 tablespoon soy sauce 1 teaspoon vegetable oil 2 teaspoons minced garlic 2 cups cabbage, cut into bite-sized pieces 1 carrot, sliced thin 2 cups cauliflower, cut into bite-sized pieces 1 cup of celery, also sliced thin 1 cup mushroom 1 tablespoons chicken broth powder 4 cups water 1 T. cornstarch mixed with water salt and pepper to taste 1. Marinate the sliced chicken breast with soy sauce. 2. Heat ½ t of oil in the pot to stir fry the chicken for 2-3 minutes. Set aside. 3. Then drop another 1/2 t of oil to stir fry ginger & garlic for about 1 minute 4. Add water, chicken broth powder and the cornstarch solution. Then add the vegetables. 6. Cook for about 2-3 minutes. Then add salt & pepper to taste.

9 Macaroni with Shrimp and Mixed Vegetables 1 big bowl contains 135 calories and 2 grams of fat Cooking video clips are available at For 4 servings you will need: 1/3 cup macaroni. 4 ounces shrimp 1 potato 1 turnip 1 carrot 1 cup straw mushroom 1/2 cup broccoli florets, cut into bite-sized pieces 1 tablespoon chicken broth powder 1 tablespoon cornstarch, mixed with some water 1/4 teaspoon sesame oil 1 teaspoon vegetable oil 2 cups water 1/2 teaspoon sugar 1. Cook macaroni, follow the instructions that comes with the box. 2. Peel potato, turnip & carrot, boil until they are cooked and cut into small cubes. 3. Blanch broccoli and straw mushroom in hot water and drain. 4. Heat the oil to stir fry shrimp and the cooked vegetables, add water, chicken broth, sugar and salt. 5. Add cooked macaroni and the cornstarch solution. Boil until the sauce is thicken and serve.

10 Turnip Omelet 1 serving contains 107 calories and 3 grams of fat Cooking video clips are available at For 4 servings you will need: 2 pounds turnip slices 1 egg 4 egg whites 2 tablespoons green onions Some vegetable oil spray 1 teaspoon cornstarch 1. Peel & slice turnip into thin pieces, about 1/3 inch thin. Boil them for about minutes until they are soft. 2. Mix all the eggs, green onions and cornstarch. 3. Heat the pan, spray vegetable oil. Take a slice of boiled turnip, dip it in the egg mixture and cook it for about 1 minute, turn to the other side and serve it with low sodium soy sauce. You can also eat this for breakfast. Precook the turnip at night and make the omelet in the morning.

11 Ham & Shrimp Fried Rice 1 serving contains 297 calories and 5 grams of fat Cooking video clips are available at For 4 servings you will need: 1 cup rice 2 teaspoons vegetable oil 2 egg white, scramble 2 teaspoons minced garlic 1 teaspoon grated ginger root 2 tablespoons green onion, sliced 3/4 cup peas and carrots, frozen 1 cup bean sprouts 2 ounces ham, shredded 4 ounces shrimp 2 soy sauce, low sodium salt and pepper 1. Boil rice with 4 cups of salted water in high heat for 15 minutes. Drain & rinse with cold water and then drain well. 2. Heat 1/2 teaspoon oil in the pan to make a thin omelet. Cut omelet into thin strips. 3. Heat 1 1/2 teaspoon oil to stir fry garlic, ginger for 30 second, add green onion, ham and shrimp. 4. Add rice & soy sauce. Mix them well. Add peas, carrot and bean sprouts. Add salt and pepper and garnish with sliced omelet.

12 Stir Fried Green Beans with Ground Beef & Brown Rice 1 serving contains 283 calories and 8 grams of fat Cooking video clips are available at For 4 servings you will need: 1 pound green beans 1/8 fluid ounce vegetable oil spray 4 ounces lean ground beef 1 tablespoon soy sauce 1/4 teaspoon sesame oil 1 teaspoon ginger root, minced 3 tablespoons water 1 tablespoon green onion, chopped 3 cups cooked brown rice 1. Heat up the pan. Spray some vegetable oil. Stir fried green beans for about 5 minutes, add salt & pepper then set aside. 2. Again, heat up the pan & spray some vegetable oil to stir fry ginger for 1 minute, add ground beef and stir fried for 2-3 minutes until cooked. 3. Add soy sauce and water. 4. Add back the green beans, drop 1/4 teaspoon sesame oil and green onion. Mix and serve with 3/4 cup of brown rice.

13 Lose Weight & Stay Slim for Life without Starving, Deprivation or Excessive Exercise! Discover Amazing Facts: Which Foods Make You Full, with the Fewest Calories Why Eating Salad Won t Make You Slim How to Enjoy Meat and Avoid the Fat Foods that are High in Protein but Low in Fat The Best Food for Weight Loss The Appetizer that Soothes Your Hunger Healthy and Delicious Desserts How to Increase Your Metabolism The Most Effective, yet Simple Exercises, Only 5-10 Minutes a Day Lose Weight or Your Money Back!