REFILLS

ABOUT
THE DIET

“The WAYT-less ® Diet” E-book grants you access to
many practical and delicious recipes for your diet!

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The WAYT-less Diet

Do you have a
busy schedule?

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What To Eat
During The Diet?

Macro Targets

Carbs: 30 - 40 grams

Protein: 100 grams

Fat: 9 grams

Total Calories: Up to 800 calories.

Net Carbs

Total Carbs - Fiber = Net Carbs

The term "net carbs" simply refers to carbs that are absorbed by the body. Whole foods contain naturally occurring fiber. Therefore, you can simply subtract the fiber from the total carbs to get the net carbs.

Example: 1 medium avocado has 17.1 grams of total carbs, 13.5 grams of which is fiber. 17.1 grams - 13.5 grams = 3.6 grams of net carbs.

Proteins

Your daily protein goal is not the same as your daily lean meat goal.

How much lean meat should you consume?
1 ounce of lean meat has about 7 grams of protein. 140 grams of protein divided by 7 is 20, so you should eat 20 ounces of lean meat per day.

Keep in mind that cooked meat weights less than raw meat. For example, 4 ounces of raw chicken breast shrinks down to 3 ounces once its cooked, so for best results weigh the meat raw.

Loading Days

You should eat between 1,500-2,000 calories per day for the first two days. The best types of foods to consume on
loading days are high fat foods while keeping carbs to a minimum.

Examples: Steak, Beef, Pork, Salmon, Cheese, Olives, Olive oil, Avocado, Nuts, Nut butters, Butter, Dairy, and Seeds.

Suggested
Foods

Protein Choices:

Egg whites

Chicken breast

Turkey breast

Bison

Lean ground beef or steak

Beef round eye

All white fish

Turkey breast

Vegetable Choices:

Asparagus

Artichoke

Broccoli

Cabbage

Cauliflower

Celery

Cucumber

Zucchini

Lettuce

Peppers

Tomatoes

Onions

Spinach

Summer squash

Fruit Choices:

Green apples

Blackberries

Blueberries

Raspberries

Strawberries

Grapefruits

Oranges

Condiments

Vinegar

Lemon / lime juice

Homemade chicken / beef /

vegetable broth

Salt

Pepper

Paprika

Rosmary

Basil

Parsley

Thyme

Cilantro

Saffron

Ginger

Coconut oil

Garlic powder / cloves

Bay leaf

Oregano

Red chile pepper

Snacks

Nuts

Flaxseeds

Melba toast

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