GreerTech Diet v3

(NOTE: Only do this for yourself, never manage someone elses diet)

DIET

You don't need to stick to this diet all the time, however you should stick to it often.

The foods here are selected because they are a healthy source of nutrients. You can modify this list with other healthy foods.

• Yogurt
• Green Tea Pills (and/or Green Tea)
• Iron Pills
• Multivitamins
• Potatoes
• Almonds
• Eggs
• Chicken
• Tuna (and fish in general)
• Beef Jerky
• Popcorn (with no or natural butter)
• Cheese (in moderation)
• Lunch Meat
• Tomato Sauce
• Soup
• Pancakes
• Natural Maple Syrup
• Ramen
• Bread (all types)
• Peanut Butter (in moderation)
• Natural Butter (in moderation)
• Beef/Meat
• Veggies
• Fruits
• Fiber cereal (not sweetened or sweetened with honey)
• Rice (in moderation)
• Rice cakes
• Beans
• Tortilla
• Graham Crackers
• Drink plenty of water. Water is nature's weight loss drug. It cleans your body, aids digestion, helps you feel full, and hydrates you.

Avoid vegatable oils

Have a light breakfast (unless you know you'll be doing a lot of physical labor that day)

MULTIVITAMINS

You need a good amount of vitamins to stay healthy. A particular group helps with your metabolism

The group includes;

• B Vitamins
• Vitamin D (can be also found by mild sun exposure)
• Calcium
• Iron
• Magnesium

You can find all these in adult multivitamins. To get a good balance, take both a half dose of an adult vitamin, and a half dose of an 50+ vitamin. For example, if both of their instructions say to take two gummies, then take one gummy from each for a total of two.

B-vitamins;

• B1-Thiamin
• B2-Riboflavin
• B3-Niacin
• B5-Pantothenic Acid
• B6-Pyridoxine
• B7-Biotin
• B9-Folate/Folic Acid
• B12-Cyanocobalamin

MINDSET

• Don't see it as limiting yourself. Rather, see it as a minimalist ascetic lifestyle
• When you're craving something, imagine yourself eating it, then say to yourself "alright I'm done". Then do something else.
• "You are not hungry, you're just empty"
• "No food tastes as good as weight loss"
• Think about how much progress you have made, and how much you have to go
• Think about your ideal body
• Meditate on your hunger and why you're compelled to eat
• Congratulate yourself on how far you've gone
• Remember cravings are just quirks of brain chemistry
• Reframe comfort foods into the healthier alternatives above

BEHAVIOR;

• Keep busy, boredom makes you feel hungry.
• Go for walks, do weight lifts, and isometric exercises
• Drink water first when you are hungry
• Only eat when you are truly hungry
• Do duels with foam swords with friends
• Do shadow boxing
• Wear weights on your legs at home
• Limit your spending on food groceries by setting a budget (ex. $150 for two weeks)
• Eat less carbs, more protein

GETTING TONED;

• Do strength training on flabby "problem" areas (lifting weights, etc...) If you don't have weights, research isometric exercises
• Do bodybuilding
• Do cardio

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