THINNER THIGHS AND STOMACH TIP....Prothinspo has Discovered The Secret to Beautiful Bodies that the Rio de Janeiro
beach crowd would rather you didn't know about ....
Think of Rio and you think of long sandy beaches draped with beautiful
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Now the secret is out .... and it's nothing to do with their genes, diet or lifestyle.
Pharmacies, health stores, beach-front snack bars, all along Rio de Janeiro's beach fronts are selling to those in the
know a local powdered herb that has proven to be a very successful appetite suppressant which is as a side benefit is
also believed to help fight cellulite!
CLICK HERE TO READ MORE.
Thermogenic formula designed to increase thermogenesis and assist in fat loss, without eliminating muscle.
(Thermogenesis is the process of heat production in organisms.)
Now with Fucoxanthin.
Fucoxanthin is being explored for weight loss to naturally increase the metabolic rate. Japanese researchers have found
that fucoxanthin (isolated from wakame) promotes the loss of abdominal fat in obese mice and rats. Animals lost 5 to 10%
of their body weight. Although it's not fully understood how fucoxanthin works, it appears to target a protein called UCP1
that increases the rate at which abdominal fat is burned.
CLICK HERE TO READ MORE.
People ask me everyday what was the strongest product that I have taken to lose weight the fastest. I took Prothinspo's
Hydroxylim/ Diet Slim...I chose this product because of two studies.... The first studied showed a more rapid and effective
weight loss than other diet products.This study set out to determine the efficacy of a calcium/potassium salt of 60% HCA
extract from Garcinia cambogia alone and in combination with niacin-bound chromium and a standardized Gymnema
Sylvestre Extract on weight-loss parameters in human volunteers. I know blah blah, but  In a double-blind fashion,
60
moderately obese individuals
were randomly assigned to three groups.
CLICK HERE TO READ MORE..
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Dear Jodee, can I lose weight by using Cocaine?
Dear Prothinspo Member…

Cocaine is an illegal and dangerous drug - outlawed in most countries around the world. Many people speculate as to whether celebrities ever
partake of the drug to induce rapid weight loss. We can only speculate until they get arrested....Most people already know that cocaine can
make you lose weight.


Here is a story I found from New Zealand. A wealthy 51 yr-old property developer is a suspected drug dealer. He attempted to justify his actions
by claiming that cocaine was helping him lose weight.


"In explanation for his actions, the defendant stated that he had discovered taking cocaine in the evening suppressed his appetite and helped
him lose weight," the police summary said.
This may explain the success of Henderson's slimming regime. Last winter, Henderson seized on the Atkins craze and lost at least 24kg.
During the stressful 2000 when he was building the $250 million Princes Wharf redevelopment, "Hendo" was a big lad.
But by last winter, the metamorphosis was spectacular.
He sported a new wardrobe and cut a much finer figure on the waterfront.
Come the summer, he appeared even leaner, as the diet regime continued apace and his face shape changed markedly
."

I don’t suggest getting hooked on any illegal drugs to lose weight.
I only know of one diet product on the market that mimics the effects of cocaine weight loss. Of course it is new to the market after many years
of clinical testing.


AFTER DECADES OF RESEARCH...
Introducing the World’s First Chemically Altered Diet Pill designed to stimulate the COCAINE AMPHETAMINE REGULATORY TRANSCRIPT (C-A-R-
T) and Inhibit NEUROPEPTIDE-Y (NPY)!
Through years of study and breakthroughs in modern science we’ve discovered the key to long term weight loss success. And you can only
find this compound inside of THIS weight loss solution.

The reason you are overweight is because there is a YIN-YANG battle going on deep within your brain, inside the satiety center of your
hypothalamus. The battle is, C.A.R.T. vs. NP-Y… or Good vs. Evil.

C.A.R.T. (Cocaine.Amphetamine.Regulatory.Transcript.) is the “Good Guy”… and if you’re trying to lose weight it's your Guardian Angel! The C
stands for cocaine and the A for amphetamine because these drugs put this chemical into overdrive. When C.A.R.T. is stimulated it increases
your metabolism, reduces your appetite, and increases insulin to deliver energy to your muscles rather than be stored as body fat.

NP-Y (Neuropeptide-Y) is the Villain. It’s a stress hormone that drives the eating chemicals into overdrive. When stimulated it will decrease your
metabolism, cause your body temperature to drop, and increase your appetite.

THIS PRODUCT was designed to stimulate C.A.R.T. and inhibit NP-Y, thus helping you win the battle of the bulge. (note: This product does not
contain cocaine, amphetamine, ephedra, or cannabanoids. We found alternatives to cocaine and amphetamine to activate C.A.R.T.)
READ MORE BELOW..Here is what's in THIS CART Program and how this product works:
Decades of RESEARCH TO FIND OUT HOW TO COPY THE EFFECTS OF COCAINE AND WEIGHT LOSS..
After decades of research and scientific breakthroughs in the weight loss pills industry, we've finally discovered the key to fast and lasting
weight loss success.
And that key is only available in this CART PROGRAM.

The main reason you're overweight is the back-and-forth battle going on deep within the brain inside the satiety center of your hypothalamus.
The ongoing battle exists between the two neuropeptides CART and NPY ... also known as the good and the bad when it comes to weight loss.

CART (Cocaine Amphetamine Regulatory Transcript) is your best friend if you're trying to lose weight. On the other hand NPY is the enemy when
it comes to weight loss. THIS PRODUCT was designed as the best weight loss pills to stimulate CART while inhibiting NPY
to help you
lose weight
safely and powerfully.

On the other hand NPY is the enemy when it comes to weight loss. As a stress hormone, NPY kicks up the appetite and signals hunger. When
NPY is stimulated it limits the metabolism
and lowers the body temperature.

THIS PRODUCT is a product which was designed to stimulate CART while inhibiting NPY to help you lose weight safely and powerfully in a way
the best weight loss pills have never been able to do before even from what was previously considered to be the top weight loss pills.

What It Does:

Cocaine and Amphetamine kicks the body's CART into overdrive which helps to increase the metabolism, reduce the appetite and increase
insulin levels to deliver the maximum amount of energy to the muscles instead of storing excess calories as body fat. By igniting CART,
This CART PROGRAM  product has become the best weight loss pills available!

Activators:
DiCaffeine Malate - 250mg
The rumors that Coca-Cola included actual cocaine when it was first introduced are actually true. When the drug was illegalized after World
War I, Coke needed an alternative to stimulate the mind and body while delivering similar benefits as cocaine. Caffeine soon replaced the
cocaine and Coke has remained one of the best-selling beverages in the world. In Fenphedrine we use one of the most potent and multi-
dimensional forms of caffeine combined with all-natural malic acid bonded to increase energy levels, stimulate thermogenesis and promote
greater mental alertness and focus.
The only way to experience the full benefits of caffeine is through DiCaffeine Malate.

Hops - 100mg
Commonly known as Hops, the plant Humulus Lupulus is one of only two plants in the Cannabinaceae family. The alkaloid Lupulinum is
extracted from hops and
works as a mild stimulant to trigger relaxation within the body.

Razberi K™ - 50mg
Subjects on a high-fat diet to induce obesity in a recent study (Morimoto et al, 2005) gained less body fat when using 1 to 2% concentrations of
this patented and proven form of Raspberry Ketone
than a control group on the same diet.

Cocoa Extract - 50mg
Cocoa Extract is packed with powerful constituents including methylxanthines (theobromine, caffeine, and theophylline), biogenic amines
(phenylethylamine, tyramine, and synephrine), amino acids (phenylalanine, tryptophan, tyrosine, others), minerals (with a high content of
magnesium), several antioxidants and non-psychoactive cannabanoid-related compounds to ignite the weight loss process. The Pea in Cocoa
Extract is an amphetamine-like compound closely related to the naturally occurring catecholamine neurotransmitters and the amino acid
precursors tyrosine and phenylalanine. PEA works within the brain to promote feelings of pleasure and relaxation. Extracted from chocolate,
PEA is the leading aphrodisiac found in chocolate.

Ginger Extract (20% Gingerols) - 50mg
Ginger has been used for centuries to provide relief from gallstones and numerous other health conditions. Ginger helps flush bile from the
gallbladder to eliminate unnecessary waste within the body. Ginger has also been shown to thin the blood and lower cholesterol to help
cleanse the body and increase circulation.
This process speeds the metabolism and increases the flow of nutrients within the body
to provide additional energy.

Synephrine HCL - 20mg
Synephrine is a powerful weight loss ingredient derived from citrus aurantium. Synephrine HCL provides similar benefits as caffeine and other
powerful stimulants without serious side effects. By increasing energy expenditure, increasing the metabolism and suppressing the appetite,
Synphrine HCL is key to signalling key weight loss functions within the body.

Thermodiamine™ (98% Evodiamine) - 15mg
Thermodiamine is clinically proven to reduce fat absorption within the body while increasing thermogenesis. Thermodiamine increases
lipolytic activity (the fat–burning process) by increasing the vanilloid receptors to increase body temperature.

Lipolide-Sc™ (98% Sclareolide) - 15mg
The powerful thermogenic properties of Lipolide enhance weight loss by supporting an increased level of lipolytic activity through the Cyclic
AMP. Cyclic AMP
helps the body produce more energy by breaking down excess fat stored within the body.


This is a high performance weight loss supplement that utilizes a formula that is first of its kind! This is the first diet pill to base its formula on
scientific research isolating the Cocaine Amphetamine Regulatory Transcript (C-A-R-T) and Neuropeptide-Y (NPY).

In short, CART is the good chemical component that triggers increased metabolism and lowers appetites and NPY is the bad stress hormone
that causes your body to lower in body temperature, decrease metabolism, and increase appetite. Adjusting the CART and NPY in your body,
Fenphadrine increases metabolism, reduces appetite, increases muscle function, and reduces body fat storage.

But science aside, THIS  is one of the most popular weight loss products on the market. It has consistently received the highest rankings and
feedback from consumers as being the Most Powerful Diet Pill. According to our independent research,
AND has 97% customer approval rating, which is unheard of in this industry.
There are multiple reports citing results ranging from 10 pounds per week to 33 pounds in just 3½ weeks.


THIS PLAN IS ONLY AVAILABLE HERE

PROTHINSPO/WBDT/THINSPONATION...

NOT AVAILABLE IN STORES...

THIS PLAN COMES WITH INCLUDED...

FREE DIET EBOOK POUNDS AND INCHES $25 VALUE

FREE FAT BURNING GROCERY SHOPPING LIST

FREE SMOOTHIE HANDBOOK/RECIPES $30 VALUE

FREE MEASURING TAPE

FREE FOOD JOURNAL

FREE MEASURING CHART

FREE DETOX FOODS AND TIPS

FREE RECIPES FOR 500 CALORIE DIET PLAN $15 VALUE

FREE PROTHINSPO TIPS AND TRICKS EMAIL

FREE SAMPLES WHEN AVAILABLE
USA
WORLDWIDE
PURCHASE YOURS NOW
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The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical advice. If you
suffer from, or think you may suffer from, a medical condition you should consult your doctor before starting a weight loss and/or exercise
regime. If you decide to start exercising after a period of relative inactivity you should start very slowly and consult your doctor if you
experience any discomfort, distress or any other symptoms. If you feel any discomfort or pain when you exercise, do not continue. The tools
and information on the this site are not intended
for women who are pregnant or breast-feeding, or for any person under the age of 18.
© 2014 to date worldsbestdietingtips, thinsponation, prothinsponation, prothinspo2,
Prothinspo LLC, Pro-Thinspo LLC.com, Prothinspo.com and Prothinsposhop.com  All rights reserved.
"PROTHINSPO" is a trademark of Prothinspo Incorporated. All rights reserved.
All content on this website should be considered for entertainment purposes.
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"If you have faith as a grain of mustard seed, you will say to your
mountain, "MOVE!" and it  WILL move... and NOTHING will be
impossible for YOU! "
CONTACT US...
MAKE A DONATION TO TBN TO SPREAD THE WORD..
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STOP HUNGER CRAVINGS INSTANTLY....
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THIS PLAN IS ONLY AVAILABLE HERE

PROTHINSPO/WBDT/THINSPONATION...

NOT AVAILABLE IN STORES...

THIS PLAN COMES WITH INCLUDED...

FREE DIET EBOOK POUNDS AND INCHES $25 VALUE

FREE FAT BURNING GROCERY SHOPPING LIST

FREE SMOOTHIE HANDBOOK/RECIPES $30 VALUE

FREE MEASURING TAPE

FREE FOOD JOURNAL

FREE MEASURING CHART

FREE DETOX FOODS AND TIPS

FREE RECIPES FOR 500 CALORIE DIET PLAN $15 VALUE

FREE PROTHINSPO TIPS AND TRICKS EMAIL

FREE SAMPLES WHEN AVAILABLE

This product I chose because....Each spray delivers a highly concentrated dose of supplements to help control cravings and suppress your
appetite. Unlike pills  sprays use micro-size droplets directly into the mouth to start working quickly and yes it is fresh tasting....Crave Control
starts to work in minutes without making you jittery or nervous. It's safe, effective, convenient, and easy to use...
It is really easy to use.
You can just stick it in your bag or jacket pocket and when you start to Crave and need Control you just spray it!!
As always .....I will always tell everyone.....The healthy way to lose weight is to exercise, choose healthy foods, control food portions and drink
6−8 glasses of water a day. Limit the number of calories you eat every day and/or increase your daily physical activity....
My best added supplements are a benefit to these lifestyles.
READ MORE..
READ MORE BELOW... SCROLL DOWN FOR MORE..
MORE CELEBRITY TIPS AND TRICKS.. CLICK HERE..

MORE HOW TO TIPS
CLICK HERE...

MORE EXERCISE TIPS
CLICK HERE...

MORE TIPS AND TRICKS
CLICK HERE....

CHEATERS RELIEF..
CLICK HERE.

TODAY'S POST..
CLICK HERE.
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Welcome to PROTHINSPO
NUMBER 1 SITE IN THE WORLD FOR
Tips and Tricks to Weight loss...
This site also has the largest selection in the world of
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Supermodel weight loss tips...With a thinspiration gallery...
To keep you motivated visually and
THE STRONGEST DIET PILLS...
From
Jodee the Queen of this scene...
BE SURE TO RELOAD FOR UPDATES... CLICK HERE FOR
INDEX.
GALLERY PAGE 1... GALLERY PAGE 2...GALLERY 3...GALLERY 4...GALLERY 5...GALLERY 6...GALLERY 7...GALLERY 8..GALLERY 9...GALLERY
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Tips on how to look good naked and great body art thinspo,
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Tattoo thinspiration pics,
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NOT ALL THE GALLERIES ARE THE SAME.. PROTHINSPO PICTURES OF  BODY PART THINSPO..
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PAGE 1 FEMALE HARDBODIES,
CLICK HERE.PAGE 2 more hardbodies, click here.PAGE 3 female body builders click here.
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GALLERY THINSPONATION... GALLERY WORLDS BEST DIETINGTIPS ... MORE...
Drink a full glass of water before you eat and then sip a full glass between bites, you'll get full much faster. Remember it takes 20 minutes for
the brain to realize the stomach is full.
Eat denser food because it feels like more. Light and fluffy foods compact in your digestive tract and you will feel hungry soon after.
Take out only the amount of food you plan to eat and don't allow seconds.
Think before you eat. Don't eat while distracted (TV, etc).
Stop and consider if you really want to eat that then consciously give yourself permission.
4 100-calorie meals is better than one 400-calorie meal.
Never eat anything bigger than about a cup, your stomach will expand and you'll get hungry more.
If you need to, eat more frequently, not bigger amounts.
Slim-Fast and other "healthy" bars and shakes have more carbs and calories than in the meal they're intended to replace. Stay away.
Drink at least a glass of water every hour. It's better for weight loss to sip throughout the day than to chug a full glass (except before eating, in
which case it can make you eat less, or make you slightly nauseous so you don't want to eat at all). Try keeping a water bottle somewhere
you'll see it a lot, like every 10-20 minutes, and take a drink from it every time you see it/notice it.
Drink up to a shot of apple cider vinegar before eating, it's supposed to minimize fat absorption. Also speeds metabolism and can help curb
cravings. Drinking more than a shot causes a vague nausea which helps suppress appetite.
Ice or gum are good food substitutes. Celery works too if you're really hungry.
Use small, dark colored plates. Dark blue or black makes you eat less,
and smaller plates and utensils cause you to take smaller portions from the start.
Make a list of "bad" foods. Periodically, cross one of the list and pledge to never, ever eat it again. Eventually there will be none left.
Eat in front of a mirror, naked or in underwear if possible. If you can't, carry a picture of yourself in a revealing outfit and look at it when you
want to eat. When you have cravings pinch your fat and look at your problem areas, don't add to them!
Eat a lot of fiber for digestive health and low calories.
Create a methodical routine for eating. Cut food into tiny pieces, count your bites and the number of times you chew, set your utensils down
between bites, and sip water between bites. Add other rules or rituals of your own.
Eat higher-calorie items earlier in the day so you have more time to burn them off; if you eat late eat light or it will be more likely to be stored as
fat due to inactivity. Try not to eat too late, sleep burns calories and is a good opportunity to burn fat with little effort. The body must burn
through all digesting food before taking energy from stored food (fat).
When you go out, take very little money or only enough to buy whatever
non-food item you plan on buying. This will make it harder to buy food on impulse.
Don't take bites, either from others' food or while cooking, as the calories
add up surprisingly fast and you may not realize how much extra you're taking in.
Write down everything you eat and its calories. This will make you think before eating and also make you more aware of how much food and
calories you are actually consuming. You can also write down other things such as how you're feeling, who you're with, place, time, and why
you chose to eat it, this will help you track patterns in your eating behavior.
Wear a rubber band around your wrist and snap it when you want to eat. Food = pain.
Set a time you cannot eat past. 6:00 or 7:00pm are good choices. This is especially helpful if you are prone to night binging. Then make a rule
that you cannot eat before 6:00 or 7:00AM, this is like having a 12-hr fast every day.
You shouldn't eat for at least 3 hours before going to bed. The extra hours will help burn off the calories. If you eat soon before sleeping, you
absorb more calories due to inactivity and you put on weight.
Have a peppermint or peppermint tea. Peppermint decreases hunger.
Brush your teeth when you want to eat. The clean feeling and mint aftertaste will put you off food.
Press on your stomach when it grumbles. TUMS also stop stomach growling and have calcium.(5 calories a piece so be careful!)
Carry a list of all the reasons you want to be thin and avoid food. Look at it when you want to eat to remind yourself why you won't. Or, write a
new list every time you want to eat. It'll distract you, postpone eating, and thinking of the reasons will inspire you.
Cut a ribbon the size you want your waist to be. wrap and tie it around your wrist like a bracelet. Every time you look at it you'll be reminded of
your goals. When you're tempted, take it off and wrap it around your waist.
See how close you are, or how far you have to go, and resist the temptation.
Always leave at least one bite of food on your plate. This will help you to be able to stop eating and prevent binges. It will also stop you from
compulsively finishing portions even when you have eaten enough.
Save $1 for every meal you don't eat, then use the money to buy yourself a non-food present.
Friends will only get in the way. Avoid them until you reach your goals.
Never eat in secret. This is a terrible habit that leads to compulsive binging. If you wouldn't eat it in front of all your friends you shouldn't be
eating it at all! Also if you only eat around other people they will know that you do eat and assume you eat alone as well,
thus lessening suspicion that you have an ED.
Never eat out of a box or jar. Always eat from a plate or bowl. This will help you in several ways: You will see how much you are really eating;
you can determine in advance how much you will eat and not go back for seconds; using a small plate or bowl will make you eat even less; you
can count/measure out an exact serving and know the accurate amount of calories you are consuming.
Give clothes to Goodwill as they get too big for you. Don't keep them around "just in case."
If you live alone, put thinspo and/or reverse thinspo pictures on the pantry and refrigerator. A mirror works well too.
When you have hunger pangs, picture your stomach eating away your fat,
and that what you feel is the feeling of thinness and your fat burning away.
Coffee is an appetite suppressant. Drink it black or with Splenda or other no-calorie sweetener.
Count your bites, and the number of times you chew them. Plan in advance how many bites you can have.
Then make them smaller or use smaller utensils.
Paint your nails so you can't eat until the polish dries. Teeth whitening strips are good too.
Drink water before eating. If you're still hungry, drink green tea or broth. If you still need to eat, you'll eat less than you would have.
Eat low-calorie foods with strong flavors. Sometimes you're craving taste, not food. For bouillon, use less water than is recommended.
Peppermints, pickles, peppers, and mustard are good choices.
Do not eat anything unless you know the exact amount of calories in it.
Chew gum while cooking. That way you can't take bites while it is cooking, and you won't want to eat it once it's done.
Keep food out of sight, not sitting out, and stay away from food and the kitchen to keep your mind off it.
Keep a pocket thinspo in your wallet with your cash so you won't spend money on food.
For sweet cravings, lick a chopstick and dip it into a diet Swiss Miss pack.
Write your current weight on one hand, and your goal weight on the other. When you go to eat, you'll be reminded how fat you are, and how
skinny you could be.
The Four D's:
Distance yourself from food.
Distract yourself.
Delay eating
Decide what your goals really are.
Green tea raises metabolism and is very good for the skin and overall health. Drink it in the morning to increase metabolism for the day. Add
lemon to make it more effective and to add a detoxifying aspect.
Hot water with lemon is another good morning drink.
Spicy foods raise metabolism, if you don't like them you can take cayenne pepper capsules available
in supplement section of drugstores or health food stores.
Drinking apple cider vinegar is said to raise metabolism, have a few tablespoons,
can also be mixed in water (with lemon would be best) or used as salad dressing.
Start the morning with stretching to wake up your muscles, the morning is also the best time to exercise because your body will use stored
food (fat) as fuel instead of food you ate. It also processes food better throughout the day and gives you more energy
if you exercise in the morning.
Get at least 6 hours of sleep each night, less than this can decrease metabolism by 10% and increase appetite by 15%. You look better and feel
better when you have more sleep also if you're sleeping then you're not eating!
Keep good posture, it burns 10% more calories throughout the day. You also look better.
Vitamin B6 and B12 raise metabolism and give you energy. Eating protein increases your metabolic rate by 14 percent                               
Restaurant Rules

Drink a glass of water before going.
If really hungry have some tea, or even veggies beforehand.
If at a restaurant drink at least a full glass of water before the food comes.
Take a sip in between each bite.
Eat slowly.
Sabotage food with too much salt, etc.
Try eating with opposite hand (if right handed use left hand and vise versa)
To avoid temptation, don't even look at the section of the menu with the fattening foods. Out of sight, out of mind, out of body.
Stick to ordering items including the words ' baked' 'broiled' and 'steamed'.
Always order sauces on the side
Dip the tines of your fork into the dressing then into meal, so you can still taste the sauce but with a fraction of the calories.
Eat half and pack it up
Start with soup or side salad to fill you.
Eat in the order of veggies first, protein next, carbs last.
Have salad with only negative calories vegetables.
Try not to be the first to start or last to finish.
Aim to drink at least 3 glasses of water during the meal.
Put your utensils down between each bite.
Talk a lot so you spend more time speaking than eating.
Look up the nutritional info online before going to the restaurant so you can decide before hand what you want.
Ask for lunch size portion or children's size.
Say 'No thank you' to dessert.




Snack Foods for Cravings

satisfy your sweet tooth:
1. 1/2 medium apple, baked, topped with 1 tbsp low fat yogurt sprinkled with cinnamon (45 calories).
2. 1/2 small banana, frozen (45 calories)
3. 4 oz. unsweetened applesauce sprinkled with cinnamon (49 calories)
4. 1 miniature box of raisins (45 calories)
5. 2 sugar-free ice pops (30 calories)
6. 1 sugar-free fudge ice pop (35 calories)
7. 12 cherries (48 calories)
8. 1 individual serving sugar-free gelatin with 3 tbsp. light whipped topping (40 calories)
9. 1/2 cup strawberries with 2 1/2 tbsp nonfat yogurt (47 calories)
10. 14 seedless red grapes, frozen (48 calories)
indulge a salt craving:
11. 1 1/2 cups salted air-popped popcorn (46 calories)
12. 1/4 cup shelled edamame (soybeans) with sea salt (37 calories)
13. 8 oz. miso soup (36 calories)
14. 1 pretzel rod (37 calories)
15. 1/4 small bag of Glenny’s lightly salted soy crisps (35 calories)
16. 1 medium sliced cucumber mixed with 1/4 cup sliced onion, 1/2 cup chopped celery, and 4 tbsp vinegar and salt to taste (45 calories)
17. 6 oz V8 juice (39 calories)
18. 1 kosher dill pickle (10 calories)
crunch and munch:
19. 1/2 cup jicama with 4 oz salsa (49.5 calories)
20. 1 1/2 cups sugar snap peas (40 calories)
21. small celery stalk smeared with 1/2 tbsp natural peanut butter (49 calories)
22. 1/2 small apple with 1 tsp soy butter (46 calories)
23. 1 brown rice cake with 1 tbsp sugar-free jam (44 calories)
smooth and creamy:
24. 1 Laughing Cow Light Garlic & Herb wedge spread on cucumber slices (35 calories)
25. 1 tsp almond butter (34 calories)
26. 1/2 cup fat-free Greek yogurt with 1 tsp sugar-free strawberry jam (43 calories)
27. 1 oz avocado (about 1/8 of an avocado) squirted with lime (45 calories)
28. 8 grape tomatoes dipped in 1 tbsp light cream cheese (46 calories)
cheesy whizzes:
29. 6 pieces of endive filled with 1/2 oz reduced-fat feta cheese (49 calories)
30. 1 slice fat-free American cheese (30 calories)
31. 1 large tomato, sliced, topped with 1 tbsp Parmesan, broiled (44 calories)
32. 1 oz fat-free cottage cheese on1 slice caraway Finn Crisp Crispbread (38 calories)
33. 1 oz fat-free mozzarella dipped in 1 tsp marinara sauce (46 calories)
power up on protein:
34. turkey rolls: 2 slices white meat turkey rolled in 2 lettuce leaves (46 calories)
35. 1 oz smoked salmon (about 1 slice) on 2 Wheat Thins crackers (48 calories)
36. 1 tofu dog with 1 tbsp sauerkraut (48 calories)
37. 1/2 cup plain fat-free yogurt sprinkled with 1 tsp sunflower seeds (49.6 calories)
38. 1.3 oz water-packed tuna with 1 tsp Dijon mustard (48 calories)
39. 2 large hard-cooked egg whites with 1 cup sliced cucumber (48 calories)
40. 1 slice Wasa Fibre Crispbread with 2 tsp hummus (45 calories)
41. 1 medium water-packed sardine with slice of red onion (35 calories)
solid standbys:
42. 1/2 cup melon with 2 tbsp 1% cottage cheese (47 calories)
43. 1/2 small grapefruit (32 calories)
44. 1/3 cup blueberries with 1 tbsp light sour cream (47 calories)
45. 1/2 cup carrots with 1 tbsp light ranch dressing (45 calories)
thirst quenchers:
46. 1/2 cup nonfat milk with 1 tbsp Walden Farms calorie-free chocolate syrup (40 calories)
47. 1 packet of sugar-free hot chocolate made with 1/4 cup skim milk and 3/4 cup hot water (47 calories)
48. 3/4 cup almond milk (45 calories)
49. 3/4 cup seltzer with 1/4 cup cranberry juice and a lime wedge (33 calories)
50. homemade iced green tea (with artificial sweetener if desired) (0 calories)




My Rules
1. Never eat something just because you want to finish it. Only eat until you are satisfied. Those extra bites add up.
2. Don't let emotions take over. Only eat out of hunger. Stop yourself once you start eating if you know it's for the wrong reasons.
3. If you catch yourself in a binge, stop as soon as you regain control. Don't convince yourself that you only screwed up, so you should just
screw up some more.
4. Every calorie counts. Remove calories in recipe every chance you get. Choose the diet or low cal version when given the choice. Drink water
instead of other beverages. Use zero-cal sweetener.
5. Get rid of the fear of wasting food. The sooner you change yourself, the better. Leave a bite at first and pretty soon you will throw away food
without any thought.
6. Eat slow. It makes you think  and appreciate each bite. Savor the flavors. Also, when everyone is finished and your half done, you can leave
the table with everyone else, eating half the food.
7. Drink water during meals. It curbs hunger, fills you up, aids in digestion, and keeps you hydrated. The best part? Zero calories, no matter
where you are.
8. Chew your food more. 30 bites for every mouthful. This helps digestion and also slows your pace of eating.
9. Cut your food into smaller pieces. It slows your eating, makes you feel like you are eating more, and makes other people think you ate more,
too.
10. Associate food with something else. For example, associate ice cream with saturated fat, bread with carbs, and juice with sugar. You can
also use more concrete things like cake is fat in your thighs.
11. Learn from other people eating. There are always things to learn. Watch skinny people and apply their principles to your own diet. Watch fat
people with disgust and basically do the opposite.
12. Decide beforehand how much you are going to eat. It helps to cook for one serving, so you can't eat anymore.
13. Always remind yourself of your goals and rewards. Delay any eating. Tell yourself you can eat after, for example, exercising for 30 minutes.
Then, reassess.
14. Don't eat after 7 pm or before 7 am. Chances are, your choices will be very unhealthy like carbs and sugary food. Also, it isn't good to eat
within 3 hours of going to sleep at night.


Breakfast Doesn’t Increase Your Metabolism. Studies show that fasting or less frequent meals don’t decrease your metabolism. And eating
every 3 hours, including breakfast, doesn’t increase your metabolism neither. People promoting Intermittent Fasting like Brad Pilon from Eat
Stop Eat & Martin Berkhan from Leangains have shown the opposite is true: your metabolic rate increases slightly when you fast. 2. Breakfast
Doesn’t Stop Muscle Breakdown. Starvation mode is a myth: you won’t lose muscle if you don’t eat every 3 hours “” like when sleeping “” and
as long as you do regular exercise. Your muscles also don’t need protein every 3 hours. Getting protein around your training seems to be more
important than your total protein intake. Read Brad Pilon’s How Much Protein for solid research on topic. 3. Breakfast Doesn’t Manage Blood
Sugar Well. The common advice is to have breakfast to raise your blood sugar and control your insulin levels. Insulin is key for muscle growth
but is also responsible for fat storage. Fasting reduces your insulin levels and increases insulin sensitivity dramatically more than eating small
frequent meals do. People with diabetes have reported they managed their blood sugar better using Intermittent Fasting. 4. Breakfast
Increases Hunger. Many people “” including me “” feel hungrier during the day after eating breakfast. This could be a benefit or a drawback,
depending on whether you want to gain weight or lose fat. Great for Weight Gain. If you’re a skinny guy who struggles to eat a lot, eating
breakfast will make it easier to reach your caloric needs. Not So Great for Fat Loss. Especially since more frequent meals don’t increase your
metabolism. You’ll have to control your food choice, like starchy carb intake, to avoid fat gains. Follow the 8 nutrition rules. 5. Breakfast Is Not
Healthier. People who don’t eat breakfast are usually the ones who don’t exercise and who grab a donut on their way to work, eat junk food at
noon and a big dinner in front of the TV. Breakfast doesn’t benefit your health directly, but helps building healthy eating habits. Studies claiming
that breakfast is healthy are correlational. Breakfast does not manage blood sugar well. Breakfast does not increase your metabolism.
Breakfast does not prevent muscle breakdown. Breakfast makes you hungrier the rest of the day. 6. Breakfast Impairs Concentration. Studies
show fasting for 48 hours doesn’t impact cognitive tests negatively. You don’t need breakfast for mental alertness. A lot of people, especially
students, skip breakfast because they know they’ll be more productive, concentrated and motivated during the rest of the day as a result. I’ve
experienced the same thing. 7. Breakfast Is Unnatural. Our ancestors probably didn’t eat large breakfasts: they’d have to hunt it first (unless
we’re talking left-overs). Hunter-gather meal patterns with large dinners and little during the day seem more natural. This could be why many
people’s instinct is to skip breakfast. Some say cereal companies pushed the idea that breakfast is healthy for their own benefits. No More
Breakfast? Am I saying you should stop eating breakfast? Not if you struggle to eat whole foods 90% of the time. In this case you should learn to
eat breakfast as it will help you build healthy eating habits. But once you’ve been eating healthy 90% of the time for at least 1 year and
depending on what your goal is, you could experiment with approaches like Intermittent Fasting. See how that works out for you.