Contents 1 Best ways to burn fat quickly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 2 Why weight loss without cellular detox is dangerous . . . . . . . . . . 3 3 Major reasons why most dieting fails? . . . . . . . . . . . . . . . . . . . . . . 7 4 Leptin - the fat hormone . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11 5 Manipulate your body’s leptin production . . . . . . . . . . . . . . . . . . . .14 6 1st week diet 4 “no”s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 7 Then, what can i eat? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19 8 2nd week & beyong DFAT weekly diet . . . . . . . . . . . . . . . . . . . . . . 22 9 The 5 principles of rapid fat loss . . . . . . . . . . . . . . . . . . . . . . . . . . 24 10 The cheat day . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32 11 The fasting day . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 12 The shake day . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38 13 The half-carb day . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 14 Leptin resistance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43 15 Reversing leptin resistance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46 16 HIIT incinerate body fat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
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DFAT DIET You want to lose fat, and you want to lose it quickly. Thereafter, u don’t want to regain the nasty fats that u have shredded. That’s what EVERYONE wants…and you know what? YES, YOU FOUND THE RIGHT BOOK! WE WILL TEACH U SIMPLE & EFFECTIVE WAYS TO GUIDE YOU THROUGH! Fact is, you shouldn’t have to be forced to struggle through a DIET pro- gram, losing weight at a snail’s pace and hoping that the scale might move from week to week. And it really doesn’t HAVE to take years or even months to achieve significant fat loss results. Instead, you can see results, safely, in a matter of days when you put SCI- ENCE to work for you! And the very best thing is… you’ll learn how to enjoy your life without gaining back the fats! yOur proven method gives you a systematic rapid fat loss plan to follow that .mis based on the science of metabolism, and shows you how to work w.nhf.comWITH your metabolism to achieve sizable, visibly obvious fat loss results quickly…in a matter of days! Put this easy-to-follow weekly fat loss plan to work for you today. It’s backed by science and gives you a foolproof method to achieve the re- wsults you’re after…quickly! , This program works WITH your metabolism wto avoid the pointless rebound weight gain … and when done correctly, you can be sure that your lost weight will stay lost—permanently! www.nhf.com.my 2
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DFAT DIET Persistent Organic Pollutants are are toxic compounds that are often used as pesticides and industrial chemicals often found in industrialised food chain. Adipose tissues (fat cells) readily accumulate POPs and other heavy metal toxins in order to prevent them from entering vital organs like brain, lungs and heart. There is evidence to suggest that weight loss induces a significant in- crease in POPs levels in the bloodstream .[21] Intentional weight loss can increase health risk in the long-term, despite short-term benefits, be- cause human adipose tissue is widely contaminated with various lipo- philic environmental contaminants. Furthermore, the increases in plasma POPs levels after weight loss are even greater with an intensive weight loss. Scientists concluded that re- lease of POPs from Adipose Tissues during weight loss could also lead yto toxic outcomes in other organs and tissues of humans .[22] Sudden .msurge of toxic materials could lead to a disruption to our endocrine, re- productive, and immune systems, impaired neuro-behavioral develop- w.nhf.comment, and even lead to cancer formation. A human clinical trial was done to demonstrate gradual yet elevated incre- ment of serum POPs after intensive weight loss .[23] Scientists discov- ered changes in pollutant abundance both in serum and adipose tissue wwduring surgery-induced weight loss. Surgery-induced weight loss was associated with a gradual and significant increase in the serum concen- trations of POPs measured in obese patients whether expressed on a lipid weight basis or per milliliter of serum. At 12 months, the mean se- rum concentrations of pollutants were increased by 38%, 46%, and 48% compared with basal levels for PCDD/PCDFs, dl-PCBs, and i-PCBs re- spectively. 4
DFAT DIET Figure: Serum POPs concentrations before and after bariatric surgery in obese subjects: time course of the concentrations of POPs measured in serum of 37 obese patients before [month 0 (M0)] and 1, 3, 6, and 12 months after surgery expressed on a lipid weight (l.w.) basis (A) or on a fresh weight basis (B). At M12, ythere was an increase of 38%, 45%, and 48%, respectively, for PCDD/Fs, dl-PCBs, and i-PCBs versus M0. .mRecently, sudden surge of POPs in weight loss has emerged as a new risk w.nhf.comfactor for common metabolic diseases and cardiovascular diseases .[24] POPs released from the adipose tissue to the bloodstream during inten- sive weight loss could increase the risk of cardiometabolic disturbances. In turn, the accumulation of POPs released in response to an intensive weight loss may impair energy metabolism and stimulate a subsequent wwweight regain .[21] Furthermore, as endocrine disruptors, POPs could interfere with hormonal- ly responsive tissue functions causing dysregulation of hormone sig- naling and cell functions. A clinical review of in vivo & in vitro studies revealed a direct causal effect between POPs surge during weight loss and breast cancer development and/or progression .[25] Also, weight loss after midlife will increase the release of neurotoxic or- ganochlorine pesticides into bloodstream and increases risk of getting dementia .[26] Hence, it is crucial to take note that in order to minimise toxic overload during weight loss effort, the program should be supported by optimal nutritional intake and cellular detoxification. 5
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DFAT DIET Reason #1 - It’s boring and lacks variety Most people are not in to eating dried chicken breast and steamed veg- gies 7 days a week, day after day, week after week, month after mind-numbing month. But that’s dieting! Fact is, most diets are extremely limited with regard to food choices and variety, and many even limit entire macronutrients alto- gether (i.e. low-carb and low-fat diets) over the course of the entire pro- gram. Three months with no carbs? NO WAY! Such practices are not only en- tirely unnecessary, but make for a miserable, unsustainable experience. www.nhf.com.my www.nhf.com.my 8
DFAT DIET Reason #2 - “Dieting” Requires that you give up your favorite foods for weeks or even months … and that’s just simply UNREALISTIC! Virtually all diets can be summarized by one word: RESTRICTION. They’re all about what you can’t have, and very little about what you can (and most of the time, the “allowed” choices suck). To make matters worse, they forbid you to eat your favorite foods. No burgers, “nasi lemak”, “char kuey tiaw” or chocolate chip cookies for months while you try to shed those kilograms! That’s never going to hap- pen in real life, and unfortunately, when the inevitable DOES happen and www.nhf.com.myyou cheat, you feel terrible, guilty, and like a failure. www.nhf.com.my 9
DFAT DIET Reason #3 - The results don’t justify the sacrifice Who wants to work hard with no reward? If you’re working your butt day in and day out and then hop on the scale at week’s end only to find noth- ing’s changed, that’s extremely disheartening and discouraging! You know what hard work with no reward results in? QUITTING!! That’s what. It’s not that you “just don’t have what it takes”, it’s that NO ONE is going to continue to work hard with no pay off. And why would you? It makes zero sense! So, let’s get in to some of the reasons why this “lack of results” thing hap- ypens. Introducing, the most important hormone you probably never www.nhf.com.mheard of…LEPTIN. www.nhf.com.my 10
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DFAT DIET What is Leptin? The KEY to fat-burning is LEPTIN (derived from the Greek word “Leptos”, meaning “Thin”), and it’s without a doubt the most important hormone you probably never heard of. You see, leptin was only first discovered just over 20 years ago, and as far as weight loss is concerned, that’s ex- tremely recent. It is also referred to as the “satiety hormone” or the “star- vation hormone.” Leptin’s function? Its main role is to regulate fat storage and how many calories you eat and burn. Leptin’s primary target is in the brain — par- ticularly an area called the hypothalamus. Leptin is supposed to tell your brain that — when you have enough fat stored — you don’t need to eat and can burn calories at a normal rate. Leptin’s main role is long-term regulation of energy, including the number yof calories you eat and ex- .mpend, as well as how much w.nhf.comfat you store in your body [1]. Leptin levels are mediated by two things. ww 1. Level of body fat. All else being equal, people www.nhf.com.my with higher levels of body fat will have higher leptin levels than those with lower levels of body fat and vice versa. Unfortu- nately, when you’re attempting to lose fat and begin to restrict calories, your body may switch into “starvation” mode and the body responds accordingly by lowering leptin levels. 2. Calorie Intake. This is because the second mediator of leptin levels is your calorie intake. Lower your calorie intake and leptin will fall, indepen- dent of body fat. So, yes, you can be overweight and still suffer from low leptin levels – just go on a diet. 12
DFAT DIET Once you go on a diet and leptin levels quickly plummet (by 50% or more after only one week), sending a signal to the body that you’re semi- starved and not consuming enough calories [2]. This puts the breaks on metabolism and creates a hormonal environment extremely conducive to fat storage. Thyroid hormones (hormones extremely important to metabolism) respond by taking a dive and the abdominal fat-storing stress hormone cortisol skyrockets measurably. Wouldn’t it be great if we could maintain high leptin levels and a body primed for fat burning while dieting? It would seemingly solve all of our problems. But in order to do this, we’d have to somehow keep leptin lev- www.nhf.com.myels high as we attempt to lose those extra pounds. www.nhf.com.my 13
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DFAT DIET Indulge your favorite foods without dieting Now we know that leptin levels decrease by about 50% after only one week of dieting, but fortunately, it doesn’t take nearly that long for leptin to bump back up with a substantial increase in caloric intake. Leptin production will increase in around 24 hours after a high-calorie diet con- sumption. www.nhf.com.my By strategically “Cheating” with high calorie foods (and yes, your favorite burgers, pizzas, “nasi lemak”, “char kuey tiaw”, etc), you can give leptin and metabolism a major boost which sets you up for plenty of sub- sequent fat loss when you resume your reduced calo- rie eating regimen. This means greater net fat loss week after week, and ultimately, a much more realistic, maintainable way to bring you to the body you truly want and deserve. In case you missed that, I just informed you that by strate www.nhf.com.my 15
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DFAT DIET What should you do in first week? As the famous saying goes, “A good start is half the job done.” We recom- mend that you make some drastic changes to your diet during the first week so that your body is primed to burn and excrete lots of unwanted fats from your body. If you want to achieve maximum fat-burning effects, during this 1st week, there are FOUR “NO”s that we recommend you to avoid. www.nhf.com.my www.nhf.com.my 1. NO STARCH: Rice, Noodles, Mihun, Kuey Tiaw, Breads, Cakes, Food made from ANY types of Flour, Potatoes, Sweet Potatoes, Corn, Banan- as, Beans. 2. NO FRIED: Fried Chicken, Fried Fish, French Fries, Potato Chips etc. 3. NO SOFT DRINKS: Coke, 100 PLUS etc. 4. NO ALCOHOL: Beer, Liquor, Wine etc. 17
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DFAT DIET Enjoy your normal meals and still BURN FAT! Please don’t worry! You can still enjoy your normal meals while your body is BURNING FAT! Please opt for Healthy Protein & LOTS of Vegetables! You can have your regular meal of chicken / fish, steamed, baked or stir fried. Tofu and eggs are also allowed. Then, you can have double or more portions of vegetables (stir fried / salad) to compensate your regu- lar rice / noodles. www.nhf.com.my www.nhf.com.my The pictures are just some of the examples of mouth-watering foods that you can enjoy while you are on D-FAT weight loss program! You can al- ways go to Google or YouTube for lots of recipes and cooking ideas! Just remember; NO RICE, NOODLES, BREAD, FRIED FOODS, SOFT DRINKS & ALCOHOL … FOR THE 1ST WEEK… easy right? 20
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DFAT DIET Keep your body and metabolism happy As mentioned earlier, dieting can affect metabolism by altering with import- ant fat burning hormones like leptin, and rather quickly at that. On the D-FAT Weight Loss Diet we use strategic leptin-boosting Cheat Days to override this phenomenon in order to keep your body “happy” and burn- ing fat day in and day out. Bye-bye plateaus. www.nhf.com.my www.nhf.com.my 25
DFAT DIET Create a massive calorie deficit to lose fat rapidly There’s no way around it, 1 kg of fat is 7700 calories. If you’re going to lose 1kg of fat, you’re going to have to create a 7700 calorie deficit (while keeping your body in “fat burning mode” at the same time). If you want to lose 5 kg of pure fat, that’ll require a 38,500 calorie deficit. SIDE NOTE: Please realize that 5 kg of pure fat loss will probably equate to some- yof actual “weight loss” due .mto the simultaneous water loss that occurs any time you lose fat. where between 8 and 10 kg www.nhf.com.my w.nhf.comThis is where the “Fasting Day” comes in. After a cheat day your body is uber primed for fat loss. To take full advantage, we do two things on the fasting day: ww• Consume minimal calories • Ramp up activity to burn a ton of additional calories on this day. With this type of strategic set-up (the post-cheat day massive calorie defi- cit), it’s actually quite possible to burn a 0.5 kg of pure fat in one day! Coupled with what we do the other 5 “diet days”, a 5kg weight loss (which includes a lot of fat, and yes, some water [as mentioned earlier] per 7-day cycle is not uncommon. 26
DFAT DIET Lose fat through diet and exercise When you’re talking about the most strategic set-up and the most rapid fat loss, things get a little more complex than simply “doing a lot of exer- cise”. In fact, the type of exercise you do is just as important to your rapid fat loss goals as the frequency, duration, and intensity are. We recommend High Intensity Interval Training (HIIT) exercises as this is the easiest, most convenient & most effective exercises to do for mega fat-burning. What’s more, HIIT increases your metabolism (hence fat-burning effect) up to 30 hours after your exercise [3]. Who doesn’t want your body to continue burning fats even long after you stop exercis- ing or even while you sleep! More on HIIT in another section. www.nhf.com.my www.nhf.com.my 27
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DFAT DIET Avoid any positive weight gain after Cheat Day Within muscle tissue, energy is stored in the form of glycogen (carbohy- drate energy) and triglycerides (fat energy). With rigorous HIIT training, these energy stores can be depleted or exhausted. When glycogen and triglyceride stores are full, a Cheat Day is like pouring more liquid into an already full glass. Some of that liquid is inevitably go- ing to spill over and lead to a bit of a mess (in this case, fat storage). But, if you dump out the glass and then refill it, there’s no “overflow”. On day 7 (one day before “Cheat Day), we recom- ygo extra-mile and do more mend to push your body to .mrigorous HII training com- w.nhf.compared to your normal HIIT regime. For example, if you normally do a 30-minute HIIT workout, we will rec- ommend you to do an extra w15-30 minutes of additional wHIIT training to empty your glycogen / triglycerides storage as much as www.nhf.com.my possible. Then your muscles will be primed to refill the nutrients the next day – “Cheat Day”. We empty the cup making room for the following day’s influx of cals, carbs, and fat. The result? You get the same hormone-boosting, metab- olism stimulating effect from the Cheat Day without the fat gain. Instead, the excess calories and carbs simply go to refilling your body’s empty energy stores. 29
DFAT DIET Maintain muscle mass to maintain metabo- lism When faced with long-term calorie restriction, the body will choose to uti- lize muscle tissue for energy over body fat, leading to significant muscle loss and decreased metab- olism for most dieters. Sim- ply put, fat is more valuable to your body than “extra muscle” when it comes to survival, and it prioritizes accordingly in the face of long-term calorie restric- tion. ywww.nhf.com.my But, when you understand .mhow to combine strategic w.nhf.com“Cheat Days” along with high volume training to spark muscle growth even while you’re dieting, then you’ll easily be able to maintain (if not gain a couple pounds) of lean muscle throughout the D-Fat Weight Loss program. wMuscle = Metabolism. The more lean muscle you have on your frame, the whigher your metabolism is going to be. Muscle burns calories just sitting there. Maintaining it as you lose fat is fundamentally important to continu- ing to lose fat at an optimal rate. Another way this program helps you maintain muscle is via Principle #1 – keeping your body happy. When your body remains in a “normal” state (instead of a “red alert” state like with long-term calorie restriction) over the course of a diet, there is no reason for it to resort to muscle tissue for energy. By keeping leptin levels high week after week, you maintain your metabolism and program your body to continue to burn fat, not muscle. 30
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DFAT DIET From 2nd week onwards, each cycle of diet begins with a Cheat Day to boost leptin levels and prime the body for optimal fat burning over the course of the next 7-day cycle. While there are no major restrictions on the types or quantities of food you eat each day, there are a few loose “guidelines” to ad- here to: • Eat the foods you crave without feeling guilty •www.nhf.com.my yat 12 a.m. on Sunday morning; start when you normally wake up on Sun- Don’t get technical and start your Cheat Day .mday w.nhf.com• Don’t stuff yourself; eat until you’re satisfied, not to the point of dis- comfort • Don’t skip meals holding out for a single feast; eat normally through- wwout the day • Don’t consume alcohol; alcohol consumption works against what we are trying to accomplish hormonally with the Cheat Day. Other than the above loose guidelines, you can eat whatever you want. The “eat-whatever-you-want” approach works best from a results stand- point than any other more restrictive or controlled approach. 33
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DFAT DIET The purpose of the post-cheat Fasting Day is to create a massive calorie deficit while the body is uber primed to burn fat, and that’s exactly why it’s positioned after a leptin-boosting Cheat Day. On this day you will consume nothing but fluids (non-calorie beverages in moderation are OK, but water should comprise the majority of your fluid intake) while strategically supplementing with NHF Whey Protein (1 SA- CHET PER DAY) to offset and prevent any catabolism of muscle. If you experience discomfort (such as gastric, headache or dizziness) or feeling too hungry, you can consume some “zero” calorie fruits & veg- etables. But we recommend to eat them raw, or just steam it. The main objective of this Fast Day is to create a mega-deficit of calories intake so your body will burn the unwanted fats inside your body aggressively. To further create a massive calorie deficit on this day, it is recommended ythat you perform 1-2 additional energy systems workouts as follows: w.nhf.com.mo 1 High Intensity Interval Training Workout (HIIT) o 1 Longer-duration Slower Cardio Session For the longer-duration slower cardio session, perform 30 minutes at 80% of maximum heart rate (maximum heart rate = 220 – age). Also, the work- wwouts are best when spread throughout the day. www.nhf.com.my 35
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DFAT DIET There are Two Shake Days each week. The first comes after the first Fast- ing Day and then the second is the last day of the week. First, on the day after a Fasting Day, it allows you to transition from the Fast Day back in to the diet while maintaining a great deal of focus and increas- ing adherence. Essential- ly, it’s a gradual transition back in to eating that works exceptionally well to www.nhf.com.my keep you moving forward instead of stumbling backward. .myIn addition to that, it’s also a fairly low-calorie day teamed up with some strategic exercise to further move you along the continuum of your fat w.nhf.comloss goals. This is also the reason we end the week with a second Shake Day. On this Shake Day, we recommend you to drink 1 sachet of NHF Whey Protein for each meal (Breakfast, Lunch & Dinner). In total you will be wwconsuming 3 sachets of Whey Protein for the entire Shake Day. You are allowed to add in honey or chocolate powder to make it more palatable. In addition, you can also do a fruit blend (using oranges, apples, pineap- ples, papaya etc) to add more variety into your Shake. Fat-free yogurt is also a good addition. Please remember not to consume any Meat or Starch foods during this Shake Day. If you feel hungry, you are allowed to eat Vegetables (Salad or Steamed), without Rice, Noodles or any Meat. 39
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DFAT DIET The Half-Carb Days of the program are strategically inserted to stimulate your body’s natural production of various fat-burning hormones while keeping your metabolism happy after sustaining several lower calorie days. Essentially, the purpose of this day is to give your body a break from the low calories, allowing it to “recover” while still losing fat. w.nhf.com.mywww.nhf.com.my However, our goal is still to generate calorie deficit so that your body can continue to burn fat as the source of energy. You will be eating HALF PORTION of RICE together with your normal meals. You can eat meat ww(steamed / roasted / stir-fry, but not Fried), eggs, tofu, vegetables etc. 41
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DFAT DIET What causes weight-loss rebound? The National Institute of Health, USA uses the following clinical definition of leptin resistance: “The failure of endogenous or exogenous leptin to pro- mote anticipated salutary metabolic outcomes in states of over-nutrition or obesity [4].” In other words, leptin resistance has been described as when your “brain is starving but your body is obese.” Leptin resistance occurs when leptin doesn’t work as well to decrease ap- petite or increase energy expenditure. Leptin resis- tance is now believed to be the leading driver of fat ygain in humans [5]. .mBecause fat cells produce w.nhf.comleptin in proportion to their www.nhf.com.my size, obese people tend have very high levels of leptin that doesn’t perform its job properly. Al- wwentists think leptin resistance leads to increased appetite and decreased though leptin is thought to suppress appetite when it’s slightly raised,it seems to have the opposite effects when it gets too high. That’s why sci- energy expenditure [6]. This could be a main reason why so many people yo-yo diet — losing a significant amount of weight only to gain it back shortly thereafter. 44
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DFAT DIET The best way to know if you are leptin resistant is to look in the mirror. If you have a lot of body fat, especially in the belly area, then you are almost certainly leptin resistant. There are several things you can do: www.nhf.com.my 1. Avoid processed food: Researchers believe that reducing diet-induced inflammation may help reverse leptin resistance. Highly processed foods may compromise the integrity of your gut and drive inflammation [7]. y2. Eat soluble fibre: Eating soluble fibre can help improve your gut health .mand may protect against obesity [8]. w.nhf.com3. Exercise: Physical activities may help reverse leptin resistance [9]. Scien- tists concluded that exercise improves hypothalamic leptin sensitivity at least in part through suppressing hypothalamic inflammation and inhibit- ing Endoplasmic Reticulum Stress. ww4. Sleep: Poor sleep is implicated in problems with leptin .[10] It would be a good idea to stick to a proper sleep pattern. If possible, aim to keep a steady circadian rhythm. Get some sunlight during the day and enough restful sleep and darkness during the night. 5. Lower your triglycerides: Having high triglycerides can prevent the trans- port of leptin from your blood to your brain. The best way to lower tri- glycerides is to reduce your carb intake .[11] 6. Eat protein: Eating ample amount of protein can cause automatic weight loss, which may result from an improvement in leptin sensitivity .[12] But please be reminded that protein with trans-fat (fried) will only cause leptin to lose its functions. 7. Avoid Nightime Snacks: Some studies propose that we’ve eaten for 47
DFAT DIET about 12 hours in the day and fasted for 12 hours at night over the natu- ral course of mammalian history .[13] In line with the circadian cue’s theo- ry, it has also been hypothesized that eating during the “wrong” time may contribute to circadian desynchronization and weight gain. In a study, human subjects eating after 8 PM was associated with weight gain .[14] 8. Avoid Over-eating: Researchers consider that the act of overeating may lead to chronically high levels of leptin in the long run, potentially causing leptin resistance. At that point, people usually find it harder to lose weight because several metabolic pathways are out of balance .[15] 9. Avoid refined sugars: Unhealthy, fast-food-type diets have been report- ed to induce an inflammatory response in the hypothalamus in animals, which seems to promote the development of brain leptin resistance and obesity .[16] Aim to reduce your intake of sugar, refined carbs like white www.nhf.com.mybread, and saturated fats. www.nhf.com.my 48
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