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14 Day Quicktrim Manual

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READ THIS MANUAL BEFORE USING PRODUCT AND RETAIN IT FOR FUTURE REFERENCE

Cybergenics Advanced Quicktrim 14-Day Weight Loss System Manual

Table of Contents

Precautions - Important Information
Introduction.
Exercise
a. When to Exercise
b. Exercise Methods
c. Exercise Schedules
d. Rate or Pace
e. Optional Weight Training
Dietary Guidelines
Dietary Information
Calculating Your Diet
Food Choices
Low-Fat Food Preparation
Advance QUICKTRIM Super Weight Loss Shake As A Meal Replacement
Sodium Intake
Fluid Intake
Day 14: Your Target Date
Dietary Supplements.
Helpful Hints and Recommendations
Questions and Answers
1. PRECAUTIONS: IMPORTANT INFORMATION

Read the entire manual thoroughly before using this diet and exercise system. This is very important.

The CYBERGENICS Advanced Quicktrim 14-Day Weight Loss System provides a balance of exercise and dietary guidelines designed to be an effective weight loss system when used properly in accordance with the instructions.

Please read the following list of precautions carefully. Your success and your safety depend on you following the instructions completely and adhering to these precautions.

CYBERGENICS© Advanced QuickTrim 14-Day Weight Loss System™ is intended for quick weight loss and should not be used for more than 14 days. For long term weight control, proper diet and exercise are necessary.
This system is not intended for use by infants, pre-pubescent children, pregnant or lactating women, nor the physically disabled.
Consult your physician before starting this program. You should do this any time you begin a weight reduction and training program, especially if you are taking medication, out of shape, suffering form an ailment, etc.
If you are unfamiliar with any of the exercises in this system, talk to an experienced trainer to instruct you on proper form and execution of the unfamiliar exercise.
Thoroughly stretch and warm up before each exercise session and stretch and cool down afterward. This will significantly reduce your chances of injury.
Throughout this manual, you'll see repeated references to a target weight of 145 pounds. This weight is the minimum that can be used to calculate your daily diet even if your real target weight is less than 145 pounds. It's important to understand that utilizing a lower target in your calculation will result in unacceptable low caloric intake that is below 800 calories. Even if your target weight is less than 145 pounds, your caloric intake should never fall below 800 calories per day.
Although your individual weight loss depends on your metabolism and body composition, it is necessary that you follow the instructions exactly to achieve maximum results.
This system is not to be used with any other weight loss or diet program.
The instructions and advice presented herein are not intended as a substitute for medical or other personal professional counseling. As each individual may respond differently, the guidelines may not be suitable for everyone. WINDMILL™ Health Product, the editors and authors disclaim any liability or loss in connection with the use of this system, its programs and advice herein.

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2. INTRODUCTION

Congratulations! You've taken the first step toward looking your best for that upcoming special day. The CYBERGENICS© Advanced QuickTrim 14-Day Weight Loss System™ can, when used properly, produce dramatic results in just two weeks.

Read this entire manual before starting your program. The more you know, the better your chances of reaching your ideal weight for your big day.

Your CYBERGENICS© Advanced QuickTrim 14-Day Weight Loss System™ comes with:

This comprehensive guide to the system, detailing a diet plan and exercise program you design yourself using our guidelines and suggestions.
Four dietary supplement complexes.
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3. EXERCISE

Exercise is essential to losing weight. The exercise program recommended in this program, when followed, can make a tremendous difference in your final weight and appearance. Aerobic exercise, such as biking or jogging, will help tone your muscles and raise your heart rate. This will help deplete glycogen stores and encourage the body to draw on its fat stores.

Remember a fair level of exercise will be necessary, but more important is the amount of time you put into y our exercise. It takes the body approximately 18 minutes of aerobic exercise just to begin to burn fat.

Following is the ideal aerobic exercise program for your The CYBERGENICS© Advanced QuickTrim 14-Day Weight Loss System™ Aerobic exercise:

Twice a day for the first 13 days and once on Day 14
Each aerobic workout should be no less than 30 minutes and no more than one hour.
If you can exercise only once a day, try to do at least one hour of continuous aerobic exercise.
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WHEN TO EXERCISE

There are two ideal times of the day for performing y our aerobic exercise; in the morning before your first meal and in the evening after your final meal. Aerobic exercise first thing in the morning is best because the stomach is normally empty, and the glycogens can be depleted quickly.

Exercising at night after your final meal can also be effective. The body burns calories that might otherwise be stored as fat.

Although it's best to exercise at these times, aerobic activity will produce great results whenever you can fit it into your schedule. A helpful tip: Try to exercise at the same time every day. Make it as much a part of your normal routine as brushing your teeth. Don't think of exercise as something extra you have to do. It's something you do. Remember, your mental attitude is critically important to your success.

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EXERCISE METHODS

You can use a stationary bike, a stairclimber, a treadmill, a jogging machine or other equipment in your aerobic exercise.

but equipment isn't necessary. You can accomplish your goal by taking aerobics classes, jogging, riding a bicycle or walking briskly. Many people haven't exercised since they were kids. For these individual, brisk walking, beginning slowly, is highly recommended.

This may be your only form of exercise for the entire program or you may be able to add something a bit more strenuous as the program progresses and you become more physically fit.

Remember that exercise is more easily accomplished when planned ahead of time and made a part of your daily routine. Therefore, an example exercise schedule is included to help you devise y our own simple plan.

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EXERCISE SCHEDULES

On the following pages you will find a suggested exercise schedule for a non-athletic person, followed by one for an athletic person.

Exercise Schedule Non-Athletic Person

Day Start Time Type of Exercise Total Time of Exercise
1 8:00am Walking 20 minutes
9:00pm Walking 20 minutes
2 8:00am Walking 30 minutes
9:00pm Walking 30 minutes
3 8:00am Walking 30 minutes
9:00pm Walking 30 minutes
4 8:00am Walking 30 minutes
9:00pm Walking 30 minutes
5 8:00am Walking 30 minutes
9:00pm Walking 30 minutes
6 8:00am Walking 40 minutes
9:00pm Walking 40 minutes
7 8:00am Walking 40 minutes
9:00pm Walking 40 minutes
8 8:00am Walking 40 minutes
9:00pm Biking 20 minutes
9 8:00am Biking 20 minutes
9:00pm Biking 30 minutes
10 8:00am Walking 40 minutes
9:00pm Biking 30 minutes
11 8:00am Walk/Jog 20 minutes
9:00pm Walk/Jog 20 minutes
12 8:00am Biking 30 minutes
9:00pm Biking 30 minutes
13 8:00am Walk/Jog 30 minutes
9:00pm Walk/Jog 30 minutes
14 TARGET DAY!! ONLY 1 EXERCISE SESSION IS REQUIRED
8:00am Walk/Jog 30 minutes

Exercise Schedule Athletic Person

Return to IndexDay Start Time Type of Exercise Total Time of Exercise
1 8:00am Stationary Bike 30 minutes
9:00pm Stationary Bike 30 minutes
2 8:00am Stationary Bike 30 minutes
9:00pm Stairclimber 30 minutes
3 8:00am Stationary Bike 40 minutes
9:00pm Stationary Bike 40 minutes
4 8:00am Stationary Bike 40 minutes
9:00pm Stationary Bike/Stairclimber 40 minutes
5 8:00am Treadmill 30 minutes
9:00pm Stationary Bike 40 minutes
6 8:00am Stationary Bike 40 minutes
9:00pm Stationary Bike 40 minutes
7 8:00am Stationary Bike/Treadmill 40 minutes
9:00pm Stationary Bike/Treadmill 40 minutes
8 8:00am Stationary Bike 40 minutes
9:00pm Stationary Bike 40 minutes
9 8:00am Treadmill 40 minutes
9:00pm Treadmill 40 minutes
10 8:00am Stationary Bike/Stairclimber 40 minutes
9:00pm Stairclimber 40 minutes
11 8:00am Stationary Bike 40 minutes
9:00pm Treadmill 40 minutes
12 8:00am Stationary Bike/Treadmill 40 minutes
9:00pm Stationary Bike/Stairclimber 40 minutes
13 8:00am Stationary Bike/Stairclimber 40 minutes
9:00pm Stationary Bike 40 minutes
14 TARGET DAY!! ONLY 1 EXERCISE SESSION IS REQUIRED
8:00am Stationary Bike 30 minutes

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RATE OR PACE OF EXERCISE

Aerobic exercise for an athletic person should be performed at a pace which makes it slightly difficult to carry on a normal conversation.

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OPTIONAL WEIGHT TRAINING

You can include light weight training or a body sculpting class to y our aerobic workout. This will help give you greater muscle tone and shape and will add a new dimension to your overall appearance. Remember, this part of the exercise program is optional.

If you decide to add weight training, these general rules should be followed:

Approximately 1 to 1 1/2 hours of light weight training every other day during Days 1 through 13.
A circuit type program is recommended, where all body parts are worked during a single session.
Always stretch your muscles properly 5-10 minutes before you begin.
During exercise, if you begin to feel faint or dizzy or experience any unfamiliar pain, stop exercising and rest.
You may be able to continue in a few minutes, or you may have to stop for the day.
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4. DIETARY GUIDELINES

DIETARY INFORMATION

This restricted, low fat, low calorie diet is an essential part of the Advanced QuickTrim 14-Day™ program.

We've designed the CYBERGENICS© Advanced QuickTrim 14-Day Weight Loss diet to be easy to understand. The things you learn here can be of great benefit to you in the future.

Before we begin explaining the food choices, amounts and cooking suggestions, there are certain terms you should understand. We want you to be aware of calories, but this program is based upon the measure of proteins and carbohydrates, not calories.

First, you should understand how your body processes, or metabolizes, food.

Metabolism - This is your body's way of processing food. Metabolized nutrients can be used as energy or as building material for muscle, bones and other living tissue. Diet and exercise can speed up a person's metabolism, resulting in improved tone and quality of muscle tissue. So, metabolism is how your body deals with the food you eat.

Now, let's look at the food itself. For simplicity we've divided food into two groups: Protein and Carbohydrates.

Protein - This is the major source of building material for everything from blood and muscle to skin, hair, nails and internal organs. Protein helps control metabolism and regulates water balance. It also is extremely useful in maintaining muscle tone and muscle mass in dieting individuals.

1 gram of protein = 4 calories.

Carbohydrates - These are sugars and starches and are the main source of energy for all muscle and body functions. Carbohydrates, or "carbs", are converted by the body to a simple sugar called glucose. Whatever glucose is not used a s energy is converted to glycogen and stored in the muscles and liver, or converted to fat and stored throughout the body for later use. These glycogen stores can be consumed through short-term carb depletion and exercise. After the glycogen stores are depleted, then stores of body fat are reconverted and used as energy, resulting in weight loss.

1 gram of carbs = 4 calories.

CAUTION: You should never substantially deplete carbohydrates for longer than one week at a time. The method outlined in this program should be followed carefully.

Throughout your fourteen days, there are some foods you should avoid.

Fruits and Sugars - We recommend that these be excluded during this program. Although these carbohydrates are a normal part of any healthy diet, they are high in calories and require little effort by the body for absorption. These foods do little to stimulate the metabolism and may be stored as fat.

Wheat Products - Breads, cereals and pastas made from wheat are also good sources of carbohydrates but are not a part of this program as they are normally high in sodium.

Fats - Known as lipids, these are the most densely caloric source of energy in the diet.

1 gram of fat = 9 calories

Fats are difficult to digest and are mostly stored throughout the body rather than used immediately as energy. The foods recommended in this diet are typically low in fat.

Dairy Products - Many dairy products are high in fat and almost all are very high in sodium. Sodium causes water retention under the skin and could cause you to appear slightly bloated. We recommend you avoid all dairy products during your 14-day program.

Caffeine - Black coffee and tea are allowed, in moderation, during this program. There is, however, evidence that caffeine may temporarily cause water retention in some individuals. Therefore, it may be wise to stop drinking tea or coffee around noon on the thirteenth day.

Decaffeinated coffee or tea is acceptable throughout the program. However, your intake of fluids must be closely monitored, especially in days 11 through 14.

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CALCULATING YOUR DIET

Your CYBERGENICS© Advanced QuickTrim 14-Day Weight Loss System diet is based on the amount of protein and carbohydrates you consume in any given day. There are four small meals planned, approximately 3 hours apart. These small, frequent meals help keep your metabolism moving and consuming calories rather than storing them as fat.

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How to Calculate Your Diet.

Estimate your ideal Body Weight. Be realistic. This weight will be your goal and your guide throughout the fourteen days.

IMPORTANT REMINDER: It is recommended that caloric intake not fall below 800 calories per day. We have set a minimum weight of 145 lbs. to calculate the absolute minimum diet which represents approximately 800 calories. Even if your Ideal Body Weight is less than 145 lbs., you should use this weight as your guide. Consuming fewer calories is not smart nor is it acceptable.

Protein

Calculate your total protein for the day. You should consume one gram of protein for every pound of Ideal Body Weight. For example: If your Ideal Body Weight is 145 lbs. or less, your total protein for the day will be 145 grams.

145 lbs. = 145 grams of protein.

This works out to be approximately 36 grams of protein for each of your four meals. It is acceptable to consume slightly less as long as you stay at the minimum of 800 calories, but be careful not to consume more.

Carbohydrates

Your daily carbohydrate intake is determined first by whether a day is "Low Carb" or "High Carb".

On Low Carb days you should consume 1/4 of your Ideal Body Weight in grams of carbohydrates.

For example: If your Ideal Body Weight is 145 lbs. or less, your total carbohydrate intake on Low Carb day should be between 36 and 37 grams.

145 lb./4 = 36.25g of carbohydrates

On High Carb days, your intake is 1/2 your Ideal Body Weight, in this case (145 lb. or less) that would be approximately 72 grams per High Carb day.

145 lb./2 = 72.5g of carbohydrates

We have divided carbohydrates into two categories: Starchy carbs (oatmeal, potatoes, yams & rice) and Fibrous carbs (broccoli, cauliflower, green beans, zucchini, tomatoes, bell peppers, asparagus, cabbage, celery, collards, cucumbers, eggplant, radishes and turnips).

Carbohydrates - Starchy and Fibrous

Starchy Carbs Fibrous Carbs

Starchy carbs should be eaten only on High Carbs days and only in the first two meals of the day. Your fibrous carbs will be your main source of carbohydrates as they are high in fiber and low in calories.

IMPORTANT: On High Carb days, it is much better to eat higher levels of carbs early in the day, decreasing as the day goes on. This will help you consume those carbs in your daily activities and you won't "take them to bed with you," where they may be stored as fat.

Remember, you will eat only fibrous carbs on your Low Carb days. Your protein requirement remains the same throughout the 14 days. However, egg whites and canned tuna, which are high in sodium, should be excluded from your choices in the final six days.

Day 1
Low Carb Day 2
Low Carb Day 3
High Carbs Day 4
High Carbs Day 5
Low Carb Day 6
Low Carb Day 7
High Carbs
Day 8
High Carbs Day 9
Low Carb Day 10
Low Carb Day 11
Low Carb Day 12
Low Carb Day 13
Low Carb Day 14
Low Carb

Sample for target weight of 145 lbs. or less:

DAY 1 Low Carb Day Portion Size Protein Grams Carbs Grams Fat Grams Calories
9 am Protein egg whites 6 18 72
Carb tomato 1 cup 10 40
Noon Protein chicken breast 8 oz. 48 6 246
Carb green beans 1 cup 10 40
3 pm Protein tuna 6 oz. 42 3 195
Carb cucumbers 2 cups 10 40
6 pm Protein chicken breast 6 oz. 36 4 1/2 185
Carb broccoli 1 cup 6 24
Totals 144 36 13 1/2 842

Sample for target weight of 145 lbs. or less:

DAY 3 High Carb Day Portion Size Protein Grams Carbs Grams Fat Grams Calories
9 am Protein egg whites 6 18 72
Carb oatmeal 1/3 cup 5 20 2 118
Noon Protein canned tuna 6 oz. 42 3 195
Carb potato 1 sm - med. 20 80
3 pm Protein chicken breast 6 oz. 36 4 1/2 185
Carb asparagus 20 spears 20 80
6 pm Protein flounder fillets 8 oz. 48 2 186
Carb green beans 1 1/4 cup 13 52
Totals 144 13 11 1/2 968

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FOOD CHOICES*

A. PROTEINS B. STARCHY CARBS*** C. FIBROUS CARBS
Chicken Breast Oatmeal Asparagus
Egg Substitute** Potato Bell Pepper
Egg Whites** Rice Broccoli
Fresh Fish Yam Cabbage
(Fluke, Flounder, Sole, Cod or Haddock) ***Only for first two meals of high-carb days Cauliflower
Tuna (canned in water)** Celery
Turkey Breast Collards
**Only for days 1 through 8 Cucumbers
Eggplant
Green Beans
Radishes
Tomato
Turnips
Zucchini
*Refer to the "Low-Fat Food Preparation" section for types and amounts to use.

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LOW-FAT FOOD PREPARATION

Protein

Egg Whites

1 large egg white = 3 g protein

To prepare eggs:

Boil eggs, separate, and discard yolks, or:
make an "egg white" omelet, separating the yolk from the white before cooking, and use a light cooking spray. if available, use a non-stick pan.

Egg Substitute (Liquid type in carton - must be Fat Free or Zero Fat only) 1/2 cup (liquid) = approx. 10 g. protein.

To prepare egg substitute:

In a frying pan, make an omelet or scrambled eggs using a light cooking spray. If available, use a non-stick pan. Because egg substitutes are high in sodium, they should be eaten only during the first 8 days of the program.

Chicken Breast/Turkey Breast (boneless, skinless, and trimmed of fat)
1 oz. raw - 6 g protein
1 medium chicken breast (4 oz.) = approx. 24 g. protein

To prepare chicken:

Boil or poach in water. This is the preferred method since boiling draws out some of the fats still remaining in the meat.
Tuna can be eaten mixed with a small amount of vinegar, black pepper, lemon or chopped vegetables.
Tuna should not be eaten during the final 6 days of the program.

Fresh Fish (cold water white fish, such as fluke, flounder, sole, cod or haddock are best)
1 oz = 6 g protein.

When purchasing fish, ask to have the correct weight portions packaged for you.

To prepare fish:

Broiling; baking and steaming are the best methods.
To flavor your oatmeal you may use, in moderation, an artificial sweetener such as aspartame, and/or cinnamon. Do not use any fruit, honey, syrup, or sugar products.
Oatmeal is eaten only during the high-carb days (Days 3,4,7 & 8)

Potato - (regular baking type)
1 small-medium potato (approx. 4: long & 3" wide) = approx. 20 g carbs 1 oz. = 5 g carbs

To prepare potato:

a) Potatoes can be baked, boiled or cooked in a microwave.

b) Do not use butter, margarine or sour cream.

Potatoes are eaten only during high-carb days (Days 3,4,7 & 8)

Yam (Boiled or baked)
1 small-medium yam (approx. 4" long & 3" wide) = approx. 20 g carbs.

To prepare yam: Use the same directions for preparing potatoes.

Yams are eaten only during high-carb days (Days 3,4,7, & 8)

Rice (white or brown)
1/2 cup (cooked) = approx. 22 g of carbs

to prepare rice:

a) Rice should be boiled in water.

b) do not add any type of sauce or butter. You may use a small amount of chopped tomato or vegetable if you like

Rice is eaten only during high-carb days (Days 3,4,7, & 8)

Fibrous Carbs
Asparagus
1 cup or 10 spears (cooked) = approx. 10 g carbs

Bell Peppers
1 cup (raw or cooked) = approx. 6 g. carbs

Broccoli
1 cup (cooked and chopped) = 6 g. carbs

Cabbage (Green, Red or Savory)
1 cup (raw, shredded) = 4 g carbs

Cauliflower
1 cup (cooked and chopped ) = approx. 6 g. carbs

Celery
2 large stalks (raw) = approx. 4 g. of carbs

Collards
1 cup (cooked and chopped ) = approx. 5 g. carbs

Cucumbers
1 cup (raw, sliced) = approx. 3 g. carbs

Eggplant
1 cup (raw, diced) = approx. 5 g. carbs

Green Beans
1 cup (cooked and chopped) = approx. 10 g carbs

Radishes
10 radishes (raw) = approx. 2 g carbs

Tomato
1 cup (raw, chopped ) - approx. 10 g carbs

Turnips
1 cup (cooked and diced) = approx. 8 g carbs

Zucchini
1 cup (cooked and sliced) - approx. 7 g carbs

To prepare vegetables:
a) All fibrous carbs may be boiled, steamed or cooked in a microwave in water.
b) Vegetables should be cooked firm to ensure that their nutritional value (vitamins and minerals) remain intact.

Food Value Chart

Food Protein Grams Carb Grams Fat Grams Calories
Protein:
Chicken Bread (med.-4 oz) 24 3 123
Egg Substitute (1 cup) 20 80
Egg Whites (1 egg) 3 12
Fresh Fish (6 oz.) 36 153
Tuna (6 oz) 42 3 195
Starchy Carbs:
Oatmeal (1/3 cup) 5 20 2 118
Potato (small-medium) 20 80
Rice (1/2 cup) 22 88
Yam (small-medium) 20 80
Fibrous Carbs
Asparagus (10 spears) 10 40
Bell Peppers (1 cup) 6 24
Broccoli ( 1 cup) 6 24
Cabbage ( 1 cup) 4 16
Cauliflower(1 cup) 6 24
Celery (2 stalks) 3 12
Collards (1 cup) 5 20
Cucumbers (1 cup) 3 12
Eggplant (1 cup) 5 20
Green Beans (1 cup) 10 40
Radishes (10) 2 8
Tomato (1 cup) 10 40
Turnips (1 cup) 8 32
Zucchini 7 28

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Advanced Quicktrim Super Weight Loss Shake as A Meal Replacement

An 8 oz. Advanced QuickTrim Super Weight Loss Shake™ can be used in place of one meal a day in this diet plan. If you are planning to drink a shake in place of a specific meal, enter the shake's 20 grams of protein and 10 grams of carbohydrates in the appropriate location for that meal. Make sure to plan the meals for the remainder of the day so that you consume the correct number of carbohydrates and protein grams. Remember your caloric intake should never fall below 800 calories per day. The following are examples utilizing an 8 oz. Advanced QuickTrim Super Weight Loss Shake™ as a replacement meal.

DAY 1 Low Carb Day Portion Size Protein Grams Carbs Grams Fat Grams Calories
9 am Protein QT Shake 8 oz 20 10 1 130
Carb
Noon Protein chicken breast 8 oz. 48 6 246
Carb green beans 1 cup 10 40
3 pm Protein tuna 6 oz. 42 3 195
Carb cucumbers 2 cups 10 40
6 pm Protein chicken breast 6 oz. 36 4 1/2 185
Carb broccoli 1 cup 6 24
Totals 146 36 14 1/2 860

DAY 3 High Carb Day Portion Size Protein Grams Carbs Grams Fat Grams Calories
9 am Protein egg whites 6 18 72
Carb oatmeal 1/3 cup 5 20 2 118
Noon Protein canned tuna 6 oz. 42 3 195
Carb potato 1 sm - med. 20 80
3 pm Protein QT Shake 8 oz. 20 10 1 130
Carb
6 pm Protein flounder fillets 8 oz. 48 2 186
Carb green beans 1 1/4 cup 13 52
Totals 142 73 12 968

Exercise: Non-athletic person 8 am: Walking/30 min 9 pm: Walking/30 min
Athletic person 8 am: Stationary bike/40 min 9 pm: Stationary bike/40 min
Dietary Supplements: TAKE AS DIRECTED Water: 1-2 gallons throughout the day

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SODIUM INTAKE

Sodium is the element responsible for retaining water. We've developed a simple plan to reduce your sodium to improve the results of your 140day program.

Week 1

Your sodium intake should remain low throughout the first seven days. You may add small amounts of sodium to your diet with table salt or from fat-free, low-calorie sauces. Remember, these products should be used in small amounts and only during the first seven days. You may add small amounts of sodium to y our diet with table salt or from fat-free, low-calorie sauces. Remember, these products should be used in small amounts and only during the first seven days.

Week 2

Restrict all sodium so that the body may flush out excess fluid from under the skin. Trace amounts of sodium occur in some of the recommended foods, so it is important to avoid any table salt or other products that may add sodium to your diet.

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FLUID INTAKE

The amount of water you drink will play a key role in your success. The human body is a marvel of engineering and will automatically compensate for high or low levels of water. If you drink plenty of water, the body will learn to expect it and, therefore, eliminate it regularly. If the body is conditioned not to expect water, it will retain it.

The body can be triggered into further water removal from under the skin by means of water-loading and short-term reduction. Here is a simple plan for accomplishing water reduction during this program.

Fluid Intake Schedule

Days 1-10: Drink 1 to 2 gallons of water per day (1 gallon minimum). We recommend you use a 1.5 liter bottle or gallon jug in order to keep track of how much you drink.

Days 11-13: Drink 1 cup of water (approx. 6 oz.) with each of your four meals. Do not exceed 6 cups (32 oz.) each day. You may resume normal fluid intake at the time of your special day or event.

Day 14: Normal fluid intake.

Because tap water may contain some sodium, you may want to use sodium-free bottled water for the final week of the program. Throughout the program you may flavor your water with a sugar-free powdered drink mix such as Crystal Light or Sugar-Free Kool-Aid.

CAUTION:
The symptoms of dehydration include: prolonged headache, dizziness, disorientation and extreme dryness of throat.

If you experience one or more of these symptoms:

1. Increase water intake until the symptom(s) subside. If symptom(s) persist,

2. Drink 6 oz. of tomato juice. If symptom(s) persist, discontinue use of this product and consult a physician.

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DAY 14: YOUR TARGET DATE

You're ready for your big day. Monitor your fluid intake - it should remain low to moderate, but still be enough so that you feel comfortable. It's OK to eat something other than the foods suggested as long as you stay within the following guidelines:

Avoid foods high in sodium
Stop eating before you feel full.
Avoid foods high in fat.
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5. DIETARY SUPPLEMENTS

Complex 1: As a dietary supplement, take 1 capsule between meals 1 & 2 and 1 between meals 3 & 4.

Complex 2: As a dietary supplement, take 1 capsule with meal 1, 1 with meal 3, and 1 with meal 4.j

Complex 3: As a dietary supplement, take 2 capsules at bedtime.

Complex 4: As a dietary supplement, take 1 capsule with meal 1, 1 with meal 3 and 1 with meal 4.

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6. HELPFUL HINTS AND RECOMMENDATIONS

Pre-Packaging Meals
Measuring, preparing and packaging our meals ahead of time is a fantastic tool for ensuring success. This practice will keep you on schedule during the day, and greatly reduces any confusion or guesswork. Individual plastic food containers help considerably.

Late Eating
Late eating should be avoided. Food should not be eaten any later than two hours before bedtime. This may be a primary reason for diet failures. Late eating could adversely affect your final results.

Eating in a Restaurant
Restaurant eating presents a special challenge to someone on a diet, but by ordering a meal and specifying how you would like it cooked, you can still en joy the experience.

For breakfast, many restaurants have Eggbeaters™ omelets on their menus. At lunch or dinner order broiled fish cooked with no oil and steamed vegetables. As an alternative, on a high carb day, a meal early in the day can even include a baked potato, rice or yam and a chicken breast cooked without added fat or oil.

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7. QUESTIONS AND ANSWERS
The following is a list of questions most frequently asked about the program along with their simple solutions.

Q. What is the difference between protein and carbohydrates?
A. Pages 10-14 of the manual clearly state the difference between protein and carbohydrates as well as their nutritional values. Protein and carbohydrates may never be substituted for one another.

Q. How and when do I take the different dietary supplements?
A. Page 29-30 of the manual provides directions for the Advanced QuickTrim™ nutritional supplements.

Q. How often must I exercise?
A. Pages 4-9 of the manual will tell you everything you need to know about the exercise portion of the program and how to choose one that is best for you. Although the exercise guidelines for maximum results are clearly defined, aerobic exercise once a day for 30 to 60 minutes is the established minimum.

Q. How much protein and/or carbohydrates are in the suggested foods?
A. The "Low-Fat Food Preparation" section in the manual (pages 18-23) will provide you with what you need to know about protein and carbohydrate values of specific foods so that you may easily calculate your own portions.

Q. What if I don't like one or two of the suggested foods in the CYBERGENICS© Advanced QuickTrim™ diet?
A. There are nine protein choices and eighteen carbohydrate choices in the Advanced QuickTrim™ diet (page 17-18 of the manual).

For protein, you may replace any of the protein choices for another on the list. Keep in mind that egg whites and canned tuna are high in sodium and should be omitted after day 8.

Protein Choices

Chicken Breast Fluke Tuna (canned in water)
Cod Haddock Egg Whites
Sole Flounder Turkey Breast

For carbohydrates, there are four choices of starchy carbs and fourteen choices of fibrous carbs. Y