Transcription
21-Day Reset and Monthly AccelerateFood and Product Plans // Progress TrackerStep 1ResetStep 2Accelerate
CONTENTS:Step 121-DayResetFood and Product PlanStep 2MonthlyAccelerateFood and Product PlanProgress TrackerPage 4–17Page 20–23Body Composition ChartPage 26–27Recipe eBook PDFRecipes for Step 1 and Step 2Exercise eBook PDFExercises for Step 1 and Step 2Available for download at Facebook.com/groups/KyaniNitroNationFood and Product Plans 1
21-Day ResetFood andProduct Plan
Step 121-Day ResetFood and Product PlanReset Food and Product Plan 3
21-Day ResetStep 1Food andProduct PlanFood and Product PlanWelcome and congratulations on startingyour next health chapter!It's time to reset your body and experience the NitroEffect , which is an experience in your body that enablesa healthy inflammatory response, promotes circulation,naturally balances blood sugar, optimises digestion, andsupports collagen resilience—all to empower you tounderstand your nutrition and fitness so you can live yourgreatest health!Your health adventure begins with this 21-Day Reset,followed by a Monthly Accelerate plan. You’ll repeat yourmonthly accelerate plan until you achieve your healthgoals, and then you’ll evolve into a Nitro Lifer!As you begin your 21-Day Reset Plan, focus on startingwhere you are, with a vision of where you want to takeyour body and health. Remember to ask questions andutilise our powerful Nitro Nation Facebook community.We’re with you every step of the way.Mark MacdonaldCo-creator of Nitro Nutrition & Kyäni Scientific Advisory Board Member
Throughout your Reset and Accelerate plan you’ll be Eatingin 3s. Eating in 3s is simply eating a balance of protein, fat,and carbohydrates every 3 hours.EATin3sBalance your plate withProtein, Fat, CarbsEat every 3 hoursThis way of eating helps balance your blood sugar levelswhich protects your muscles and triggers your body toconsistently release stored fat.Eating protein positively affects your blood sugar hormoneglucagon (raises your blood sugar), eating carbs affects yourblood sugar hormone insulin (lowers your blood sugar), andeating fat slows down the rate of digestion by inhibiting therelease of HCL (your stomachs acid). The combination of thethree nutrients in the right portion sizes and intervals keepsyour blood sugar balanced.Here’s a graphic showing you the benefits of Eating in 3s andwhat happens when your blood sugar spikes and crashes:BLOOD SUGARLEVELSToo Many Calories or Carbs per meal SPIKEBlood Sugar Spikes 120 mg/dlBody Stores FatSTABLE BLOOD SUGAREATHOMEOSTASISin(balance)3s Body Releases Fat, Protects LeanMuscle, Eliminates Cravings,and Increases EnergySkip a Meal, Restrict Calories or Carbs,or Exercise on an Empty StomachCRASH80 mg/dl Blood Sugar Drops Body Burns Muscle, Holds on to Fat,Energy Crashes, and Cravings IncreaseReset Food and Product Plan 5
Once your blood sugar is balanced, yourbody becomes a fat-burning machine.Every kilogram of your stored fat is 37,000kilojoules, Eating in 3s triggers the consistentrelease of your stored fat, which then getsburned in your muscle (your body’s engine).The next obvious question is what doesEating in 3s actually look like? That’s thegreat thing; once you get it, it’s simple,easy, and, most important, doable for allbusy people.Here’s a visual of that:When Blood Sugar Is StableFATMUSCLEBLOODSTREAM1 ) Fat Is Released into the Bloodstream3 ) Fat Is Burned as Energy2 ) Muscle Absorbs Fat4 ) Muscle Is Protected and GrowsFAT FACT:MUSCLE FACT:Every Kilogram Stores 37,000 KilojoulesFat Is Primarily Burned in MuscleMore Muscle Faster Metabolism3sPFCPR OT EI NC A RBSFREE FOODSANCinEw/LBAEATE YOURPLATHere’s a simple visual showinghow to keep your meals balancedon your plate:EAFARST EVERY 3 H O UTGreens: Spinach,Lettuce, etc.
This simple concept of eating will be thekey to opening up the health door into theNitro Effect . As you dive in to the plan,products, and community, you’ll learn moreeach day, and that knowledge will helpcreate the food foundation to forever makethis program a new way of life for you andyour family.Okay, it’s time to get started!This booklet is presented in 5 shortsections. Make sure to read each sectionand fully understand how to eat and useyour Kyäni products. Once you’re clear onthis information, dive into your other Resettools—your Reset Exercise Guide and yourReset Recipe Guide.Your Health Adventure Starts Now!Section 1:3 Actions to Reset Your Metabolism—Remove, Replace, EnhanceSection 2:9 Foods to Remove During your 21-Day ResetSection 3:Your 21-Day Reset Nutrition GuidelinesSection 4:Your 21-Day Reset Food List and Portion SizesSection 5:Your 21-Day Reset Meal PlansReset Food and Product Plan 7
ŭSection 1:Here are the 3 Actions to Reset yourmetabolism and start creating aNitro Effect in your bodyAction 1 - Remove inflammatory foods and calorie dense vegetables and grainsAction 2 - Replace with clean & fresh proteins, fats and carbsAction 3 - Enhance with Kyäniproducts to fill your nutritional gapsand turbo-charge your results
ŭSection 2:9 Foods to Remove During your21-Day ResetInflammation, water retention, and bloatingbasically all mean the same thing; yourbody is holding extra fluid which slowsdown your metabolism, negatively impactsyour circulation and digestive systems, andprevents you from achieving your healthgoals. This is why resetting your metabolismis so important.Winning with your health is first aboutgetting educated on why you should dosomething, and then understanding how todo it. This leads you to the benefits you’llachieve when doing it.It’s time to learn about the 8 foods and 1bonus food that you’ll be temporarily removingfrom your meals.GlutenGluten is a hot topic and is quickly beingrecognised as one of the biggest bloating andinflammatory ingredients in foods. Gluten is acomplex protein that gives bread its elasticityand is extremely hard for your body to digest.It’s typically found in most bread products,pastas, and cereals. This difficulty withdigestion is what leads to inflammation andbloating. Look for gluten-free labels.SoySoybeans contain organic compounds calledisoflavones. These compounds trigger yourbody to produce the hormone estrogen, andestrogen causes your body to store fat andbloat. Estrogen is an important hormone inwomen and men (that’s right— men havea little estrogen too!). The challenge withestrogen is when your body produces toomuch your body can enter estrogen overload!Reset Food and Product Plan 9
ŭSection 2:9 Foods to Remove During your 21-Day ResetCheese & YoghurtI know this might be a tough one, as cheese andyoghurt are easy grab ’n’ go proteins that tastegreat. But these foods introduce two challenges.First, they are loaded with lactose (a sugar foundin dairy). To efficiently digest lactose, your bodyproduces an enzyme called lactase. When youdon’t have enough lactase, lactose can’t be fullydigested, causing bloating and gas (always fun!).The second challenge is some people have a slightallergy to milk protein. The result can be excessmucus, which leads to head and chest congestionas well as inflammation.Now you might be thinking, where will I be gettingmy calcium? Simple! Eat green leafy vegetableslike spinach, kale, and collard greens, and greenvegetables like broccoli and asparagus. They areloaded with calcium and don’t cause bloating.Refined SugarWe often hear, “avoid sugar.” That statementdoesn’t make much sense since allcarbohydrates (fruit, vegetables, and grains, withfibre being the only exception) are metabolisedinto sugar.What you actually need to watch for is refinedsugar, which is the added sugar that’s found inlollies, soft drink, most processed foods, and soon. Refined sugars include basically any sugarthat’s not naturally occurring in the food. Thesetypes of sugars spike your blood sugar, whichtriggers fat storage and water retention.
ŭSection 2:9 Foods to Remove During your 21-Day ResetArtificial Sweeteners(Besides stevia)Ever have gas when chewing sugar-free gum?It happens to most of us, and the culprit isthe artificial sweetener in the gum. The mostused sugar-free sweeteners include: aspartame,saccharine, sorbitol, and sucralose. These are“fake” sugars that are formed with a double sugarmolecule that your body can’t digest. Since thismolecule can’t be digested, the result is gas andbloating. There is plenty of research that theseonce-touted calorie savers may actually be worsefor your body than refined sugar is. The greatnews is, there is already a natural and healthysweetener on the market called stevia, which canbe digested by your body.SaltI remember watching my mum have somepopcorn with her salt. Seriously! And the nextday she would share how puffy she felt. Addingsalt to your food or eating processed food(which is loaded with salt) will cause massivebloating. Every milligram of sodium attractswater, causing your body to retain water. Themore salt you eat, the more bloating you’llexperience.Focus on eating clean foods that have asmall and natural amount of salt. If you area salt lover like my mum, no need to panic,just make sure to moderately use salt. Yourbest salt choice is pink Himalayan salt—it'snatural and unprocessed and helps minimisethe bloating effects of regular table salt. Justremember to use them moderately.Reset Food and Product Plan 11
ŭSection 2:9 Foods to Remove During your 21-Day ResetSoft Drink (Diet & regular)I know this isn’t a shocker, as we’re told byalmost everyone to cut soft drink. There’s agood reason to do this. All types of soft drinksare full of chemicals, carbonation (which causesgas in your intestines), and either refined sugar(regular soft drink) or sugar-free sweeteners(diet soft drink). What I’ve learned is peopleare attached to their soft drink, so simply startcutting your soft drink consumption in half eachweek and eventually you’ll be soft drink free! Asyou do this, you won’t crave soft drink anymoreand you’ll be less bloated. Double win!AlcoholNow you might be thinking, I thought alcoholdehydrates me, so how can it bloat me? Well you’reright that it dehydrates you.When your body feels it doesn’t have enough water,it shifts into water-retention mode to protectitself, primarily in terms of blood flow. In addition,alcohol disrupts your digestion by making your bodymetabolise the alcohol first (alcohol calories can’tbe used for energy) before your food is digested.Because of this digestion delay, there is a greaterchance for your food to be stored as fat. Finally,alcohol disrupts your sleep cycles, and lower qualityof sleep equals more stress, and that equals morebloating. But of course, everything in moderation isfine, so a glass of wine or an occasional beer or drinkis completely fine.
ŭSection 2:9 Foods to Remove During your 21-Day ResetGrains & Calorie Dense Vegetables(Beans, corn, potatoes, etc.)** NON-INFLAMMATORY ** (still remove for ONLY 21 DAYS)High-quality grains like quinoa, oatmeal, brown rice, and millet are amazing carbohydrates, as arecalorie-dense vegetables like beans, sweet potatoes, and yams.They are all fibre-rich complex carbohydrates that slow down digestion and help keep healthyblood sugar levels balanced. All these great benefits are exactly why they can cause bloating. Youheard me right—even though they are great carbs, they are also heavier and more calorie-densecarbohydrates, which can cause additional water retention because carbs attract water moleculesjust like sodium does. Resetting your metabolism is all about eating a diet as light, rich innutrients, and easy to digest as possible. This is why your best carbohydrate choices for a 21-DayReset are fruits and low-calorie vegetables. No worries, though, after you complete your 21-DayReset and begin your Accelerate, you’ll be loving your grains and calorie-dense vegetables onceagain.Reset Food and Product Plan 13
ŭSection 3:21-Day Reset Nutrition GuidelinesLet go of the calorie mind-set and follow the meal plan for your gender.Measure portion sizes with your hands (palm, fist, and thumb).When measuring portion sizes with your hands, measure after it’s cooked.M ake sure you’re hungry (not starved) before each meal and satisfied (not full)after. If you’re hungry before 3 hours pass, eat a balanced meal.PRO TIP:If you measure food witha scale, always measure itprecooked since weight willbe lost during cooking.E at In 3s: one meal every 3 hours with a balance of protein, fat, and carbs. Always eat within an hour of waking and within an hour of bedtime.R epeat this 21-Day Reset to jump-start your metabolism after a vacation or ifyou’re experiencing a plateau.I f you want a shake for breakfast, switchyour breakfast and mid-morning meals. Add a 6th meal if still hungry after dinner.PRO TIP: If you fall off the Reset forone meal, just get back on the planstarting the next meal. Keep goingand stay committed to your "why."
ŭSection 4:21-Day Reset Clean Food ListPROTEINSFATSCARBSFREE FOODSNOLIMITSORFEMALES1 PALM(85 GRAMS)MALES1½–2 PALMS(140 GRAMS)Choose 1 Per MealLean Proteins Kangaroo(extra lean) Chicken Egg Whites Kyäni FIT20 (grass fed whey andcollagen) Hemp(Plant Based Eaters) Lean Fish Shellfish Turkey VenisonNon-Lean Proteins(don’t add fat with theseoptions) Beef (fillet) Beef (mince) Eggs (whole) Non-Lean Fish(ex. salmon) Lamb Pork (tenderloin, ham, porkchops, etc.)SMALL HANDFULFOR SOLIDS LIKE NUTS,SEEDS OR AVOCADOSFEMALES1 FIST(85 GRAMS)1 THUMBFOR LIQUIDSLIKE OILSSAME FOR WOMEN, MEN & KIDSChoose 1 Per MealAvocadoNatural Nut Butters(1 tbsp. for females)(1½ tbsp. for males) Almond Cashew PeanutOils(½ tbsp. for females)(1 tbsp. for males) Avocado Canola Coconut Macadamia Olive Peanut Sesame VegetablePlant milk(½ cup for females)(1 cup for males) Unsweetenedalmond milk Unsweetenedcoconut milkRaw Nuts(small handful for females)(medium handful for males) Almonds Macadamia Nuts Pine Nuts Pistachios Peanuts PecansSeeds(small handful for females)(medium handful for males) Chia Flax Pumpkin Sesame SunflowerChoose 1 Per MealFruits Apples Bananas (½ per day) BerriesUnlimited Cherries Citrus Fruits(lemons,limes, oranges etc.) Grapes Grapefruit Kiwi Fruit Mangos Melon(rockmelon, honeydew,watermelon) Pears Tomato Tropical Fruits Etc.Calorie Rich Vegetables(avoid calorie denseveggies like beans, corn,peas, potatoes during21-Day Reset) Beetroot Cabbage Carrots Cauliflower Rice Eggplant Mushrooms Pumpkin (kent, butternut)Low-calorie vegetablesNatural sweeteners Monk Fruit SteviaInflammatory—use sparinglySpices Cinnamon Garlic Ginger Mustard Nutmeg PeppercornsPink Himalayan salt Saffron Etc.(fresh only) Asparagus Capsicum(red, orange, yellow) Bok choy Broccoli Brussels sprouts Cauliflower Celery Cucumber Garlic Leafy greens (silverbeet,rocket, kale, lettuce,micro greens, spinach) Onion Squash Zucchini(passionfruit, watermelon,dragon fruit, coconut,pineapple etc.)Herbs Basil Bay leaves Chilli Peppers(birdseye, jalapeño etc.) Coriander Parsley Rosemary Thyme Etc.(blackberries, blueberries,raspberries, strawberries)PRO TIP: Take a picture of this to save onyour phone when traveling or out to eat.MALES2 FISTS(140 GRAMS)Condiments Extracts(almond, vanilla, etc.) Vinegars(balsamic, red wine,apple cider, etc.)Reset Food and Product Plan 15
ŭSection 5:21-Day Reset Meal Plan for Women1 PROTEINServing Size1 FATServing Size1 CARBServing SizeAdditionalSupplementationOR1 PALM (85 GRAMS)FEMALESWake UpBreakfast3 egg whites(or 85g protein from list)1 FIST (85 GRAMS)FEMALES(recommended toassist in optimisingyour results)FEMALES14g raw nuts(a small handful) (or choose 1serving of fat from list)85g fruit orvegetablesKyäni Sunrise 1 serving Kyäni FIT20** Carb and Fat(serving size is based on nutrient label;use only water for your desired consistency)Recommended:take your Nitro***2–3 minutes beforetaking FIT2085g chicken breastMidafternoon28g avocado(or 1 serving of fat from list)85g strawberriesand a salad1 serving Kyäni FIT20** Carb and Fator PFC-Balanced Meal(serving size is based on nutrient label;use only water for your desired consistency)Recommended:take your Nitro***2–3 minutes beforetaking FIT20Dinner1 THUMBFOR LIQUIDSLIKE OILSTake Kyäni Nitro Xtreme or Nitro FX MidmorningLunchSMALL HANDFULFOR SOLIDS LIKE NUTS,SEEDS OR AVOCADOSKyäniPRODUCTS85g Cod½ tbsp. oil(use the oil for your salad) (or 1serving of fat from list)Kyäni HL5 canbe used any timethroughout the day.85g mixed veggiesFREE FOODMedium Bowl of Spinachor LettuceLate Night1 serving Kyäni FIT20 Carb and Fat or PFC-BalancedMeal Carb Fat or 2 Kyäni HL5 nutsWater Recommendations (drink water with and between each meal)2–3 litres per day / 8–12 glasses (250ml each)*See 21-Day Reset Recipe Book for FIT20 recipe suggestions.** Fit20 should be taken at least once per day. Use an extra 2-3 times for an easy on the go snack.*** Nitro should be taken at least once per day. Use an extra 2-3 times for an added boost.Kyäni Sunset
ŭSection 5:21-Day Reset Meal Plan for Men1 PROTEINServing Size1 FATServing Size1 CARBServing SizeAdditionalSupplementationOR1½–2 PALMS (140 GRAMS)Breakfast5 egg whites(or 140g protein from list)(recommended toassist in optimisingyour results)MALES28g raw nuts(a small handful) (or choose 1serving of fat from list)140g fruit orvegetablesKyäni Sunrise 1 serving Kyäni FIT20* Carb and Fat(serving size is based on nutrient label;use only water for your desired consistency)Recommended:take your Nitro***2–3 minutes beforetaking FIT20140g chicken breastMidafternoon56g avocado(or 1 serving of fat from list)140g strawberriesand a saladKyäni HL5 canbe used any timethroughout the day.1 serving Kyäni FIT20** Carb and Fator PFC-Balanced Meal(serving size is based on nutrient label;use only water for your desired consistency)Recommended:take your Nitro***2–3 minutes beforetaking FIT20Dinner2 FISTS (140 GRAMS)Take Kyäni Nitro Xtreme or Nitro FX MidmorningLunch1 THUMBFOR LIQUIDSLIKE OILSMALESMALESWake UpSMALL HANDFULFOR SOLIDS LIKE NUTS,SEEDS OR AVOCADOSKyäniPRODUCTS140g Cod1 tbsp. oil(use the oil for your salad) (or 1serving of fat from list)140g mixed veggiesFREE FOODLarge Bowl of Spinachor LettuceLate Night1 serving Kyäni FIT20 Carb and Fat or PFC-BalancedMeal Carb Fat or 2 Kyäni HL5 nutsKyäni Sunset Water Recommendations (drink water with and between each meal)3–4 litres per day / 12–16 glasses (250ml each)*See 21-Day Reset Recipe Book for FIT20 recipe suggestions.** Fit20 should be taken at least once per day. Use an extra 2-3 times for an easy on the go snack.*** Nitro should be taken at least once per day. Use an extra 2-3 times for an added boost.Reset Food and Product Plan 17
Monthly AccelerateFood andProduct Plan
Step 2Monthly AccelerateFood and Product PlanAccelerate Food and Product Plan 19
Food and Product PlanMonthly AccelerateStep 2Are you ready to amplify your results?Your 21-Day Reset helped reset your metabolism and digestion. Now it’stime to build from that foundation and accelerate your results.Throughout the last 21 days, your body entered the Nitro Effect ,which is an internal environment that enables a healthy inflammatoryresponse, promotes circulation, naturally balances blood sugar,optimises digestion, and supports collagen resilience.Your Monthly Accelerate is designed to help amplify the Nitro Effect and take your health results to the next level. As you dive into the plan,focus on these five things to keep things simple and continue rockingyour plan:1Repeat your Monthly Accelerate plan until you achieve your healthgoals. With each month, keep evolving your food, fitness, andproducts into a lifestyle (see QR codes on Contents page for Recipeand Exercise eBooks). This mindset of steady progress will help youbecome a Nitro Lifer.2Continue eating in 3s and following the same concepts you learned inyour 21-Day Reset.3Add new foods, exercises, and products into your Monthly Accelerateplan. The key will be to find the balance of adding food back in andstill achieving your goals.4 Celebrate a gratification meal with your favourite foods. As youbecome a Nitro Lifer, you’ll do a weekly gratification meal. During yourMonthly Accelerate plan, you can do a weekly, fortnightly, or monthlygratification meal depending on your goals.5Food andProduct PlanFocus on having fun and enjoying the process. This is your newlifestyle. You’ll have moments when you fall off plan, but your healthsuccess is determined by how quickly you get back on plan. Fall inlove with your food and fitness during your Monthly Accelerate plan,and you’ll continue living your greatest health.Ok, let’s go! This Accelerate booklet is presented in four short sections:Section 1: 3 Actions to Accelerate Your Metabolism with the Nitro EffectSection 2: Your Monthly Accelerate Nutrition GuidelinesSection 3: Your Monthly Accelerate Food List and Portion SizesSection 4: Your Monthly Accelerate Meal Plans
ŭSection 1:Here are 3 Actions to Accelerate YourMetabolism with the Nitro Effectin3sPFCPR OT EI NC A RBSE YOURPLFREE FOODSANCEATEw/LBAKeep eating clean foods tohelp balance your body.ATAction 1: Balance —Greens: Spinach,Lettuce, etc.EAFARST EVERY 3 H O UTAction 2: Amplify — Amplify your results with new foods, exercise, and products.Action 3: Celebrate — Have fun with your favourite foods and workouts,and evolve into a Nitro Lifer.Accelerate Food and Product Plan 21
ŭSection 2:Monthly Accelerate GuidelinesL et go of the calorie mind-set and follow themeal plan for your gender. hen measuring portion sizes with your hands,Wmeasure after it’s cooked.M ake sure you’re hungry (not starved) beforeeach meal and satisfied (not full) after. If you’rehungry before 3 hours pass, eat a balanced meal.C ontinue following your food list and minimisingany inflammatory foods.PRO TIP:Measure portionsizes with yourhands (palm,fist, and thumb).E at In 3s: one meal every 3 hours with a balanceof protein, fat, and carbs. Always eat within an hour of waking and within an hour of bedtime.Repeat this MonthlyAccelerate plan eachmonth until youachieve your goals.Continue to evolve andmake this plan a way oflife. Once you achievethat, you’ll officiallybecome a Nitro Lifer.I f you want a shake forbreakfast, switch yourbreakfast and midmorning meals. dd a 6th meal if stillAhungry after dinner.
ŭSection 3:Monthly Accelerate Clean Food ListPROTEINSFATSCARBSFREE FOODSNOLIMITSORFEMALES1 PALM(85 GRAMS)MALES1½ to 2 PALMS(140 GRAMS)Choose 1 Per MealLean proteins Kangaroo(extra lean) Chicken/turkey breast Egg whites Kyäni FIT20SMALL HANDFULFOR SOLIDS LIKE NUTS,SEEDS, OR AVOCADOSSAME FOR WOMEN, MEN, AND KIDS(grass-fed whey and collagen)(don’t add fat withthese options)cheddar, etc.) Chicken/turkey thighCottage cheese(whole or low-fat) Eggs (whole)Greek yoghurt(whole or low-fat) Non-lean fish Lamb Pork (tenderloin, ham,Tofu Etc.New to Monthly Accelerate planInflammatory—use sparinglySeeds(small handful for females)(medium handful for males) Chia Flax Pumpkin Sesame Sunflower Etc.Choose 1 Per MealFruits Apples Bananas (1 per day) Berries Cherries Grapes Grapefruit Mangos Melon (rockmelon,honeydew, watermelon) Oranges Tomato Pears Tropical fruits(passionfruit, dragon fruit,coconut, pineapple etc.) Almonds Macadamia Nuts Peanuts Pecans Etc.Salad Dressing(choose clear, non-creamy)(salmon, tuna, trout, mackerel) Avocado Canola Coconut Macadamia Olive Peanut Sesame VegetableRaw nutsMALES2 FISTS(140 GRAMS)(blackberries, blueberries,raspberries, strawberries) Almond Peanut Cashew Etc.Oils(small handful for females)(medium handful for males)pork chops, etc.)(½ tbsp. for females)(1 tbsp. for males) Shellfish Venison Etc.Non-lean proteins Beef (fillet) Beef (mince)Cheese (mozzarella,Choose 1 Per MealAvocadoButterNatural nut buttersFEMALES1 FIST(85 GRAMS)(1 tbsp. for females)(1½ tbsp. for males) Hemp (plant-based eaters) Lean fish (King Georgewhiting, flathead and snapper,cod, John Dory, bass)1 THUMBFOR LIQUIDSLIKE OILS Etc.Dense-carb vegetables Beetroot Carrots Cauliflower rice EggplantPeasPotatoesPumpkin (kent, butternut)Sweet potatoes/yamsGrains/dense carbsBeans (fresh or dried)CornGluten-free breadGluten-free pastaMillet/FreekehOatsQuinoaRice (basmati, black,brown, red, wild)Choose fresh, organic fruits and vegetables as often as possible. Any protein, carb, or fat can beexchanged for a different protein, carb, or fat; just swap from the list. Not all varieties are listed.UnlimitedHerbs Basil Bay leaves Coriander Parsley Rosemary Thyme Etc.Spices Cinnamon Garlic Ginger Mustard Nutmeg PeppercornsPink Himalayan salt Saffron Etc.Low-calorie vegetables(fresh only) Asparagus Capsicum(red, orange, yellow) Bok choy Broccoli Brussels sprouts Cauliflower Celery Cucumber Leafy greens (silverbeet,rocket, kale, lettuce,micro greens, spinach) Onion Zucchini and SquashNatural sweeteners Monk Fruit SteviaCondiments Extracts(almond, vanilla, etc.) Vinegars(balsamic, red wine,apple cider, etc.)Accelerate Food and Product Plan 23
ŭSection 4:Accelerate Meal Plan for Women1 PROTEINServing Size1 FATServing Size1 CARBServing SizeAdditionalSupplementationOR1 PALM (85G)FEMALESWake UpBreakfast3 egg whites(or 85g protein from list)FEMALES1 FIST (85G)(recommended toassist in optimisingyour results)FEMALES14g raw nuts(a small handful)(or choose 1 serving of fatfrom list)85g fruit orvegetablesKyäni Sunrise 1 serving Kyäni FIT20** Carb and Fat(serving size is based on nutrient label;use only water for your desired consistency)Take your Nitro2–3 minutes beforetaking FIT2085g chicken breastMidafternoon28g avocado(or 1 serving of fat from list)¼ cupquinoa/brown riceand a large salad1 serving Kyäni FIT20* Carb and Fat(serving size is based on nutrient label;use only water for your desired consistency)Take your Nitro***2–3 minutes beforetaking FIT20Dinner1 THUMBFOR LIQUIDSLIKE OILSTake Kyäni Nitro Xtreme or Nitro FX MidmorningLunchSMALL HANDFULFOR SOLIDS LIKE NUTS,SEEDS, OR AVOCADOSKyäniPRODUCTS85g salmon(No additional fat since salmoncontains fat)Kyäni HL5 can beused any timethroughout the day.½ small potatowith mixed veggiesFREE FOODAdd balsamic vinegarfor flavorLate NightPFC-Balanced Meal or 1 Serving FIT20 Carb Fat or 2 Kyäni HL5 nutsWater Recommendations (drink water with and between each meal)2–3 litres per day / 8–12 glasses (250ml each)*SeeResetRecipeRecipeBook Bookfor for FIT20recipesuggestions** FIt20 should be taken at least once per day. Use an extra 2-3 times for an easy on the go snack.*** Nitro should be taken at least once per day. Use an extra 2-3 times for an added boost.Kyäni Sunset
ŭSection 4:Accelerate Meal Plan for Men1 PROTEINServing Size1 FATServing Size1 CARBServing SizeAdditionalSupplementationOR1½ TO 2 PALMS (140G)MALESWake UpBreakfast5 egg whites(or 140g protein from list)MALES2 FISTS (140G)(recommended toassist in optimisingyour results)MALES28g raw nuts(a small handful)(or choose 1 serving of fatfrom list)140g fruit orvegetablesKyäni Sunrise 1 serving Kyäni FIT20** Carb and Fat(serving size is based on nutrient label;use only water for your desired consistency)Take your Nitro2–3 minutes beforetaking FIT20140g chicken breastMidafternoon56g avocado(or 1 serving of fat from list)½ cupquinoa/brown riceand a large saladKyäni HL5 can beused any timethroughout the day.1 serving Kyäni FIT20* Carb and Fat(serving size is based on nutrient label;use only water for your desired consistency)Take your Nitro***2–3 minutes beforetaking FIT20Dinner1 THUMBFOR LIQUIDSLIKE OILSTake Kyäni Nitro Xtreme or Nitro FX MidmorningLunchSMALL HANDFULFOR SOLIDS LIKE NUTS,SEEDS, OR AVOCADOSKyäniPRODUCTS140g Cod1 tbsp. oil(use the oil for your salad)(or 1 serving of fat from list)½ small potatowith mixed veggiesFREE FOODAdd balsamic vinegarfor flavorLate NightPFC-Balanced Meal or 1 Serving FIT20 Carb Fat or 2 Kyäni HL5 nutsKyäni Sunset Water Recommendations (drink water with and between each meal)3–4 litres per day / 12–16 glasses (250ml each)*See21-DayMonthlyAcceleratefor FIT20recipesuggestions*SeeResetRecipeRecipeBook Bookfor FIT20recipesuggestions.** FIt20 should be taken at least once per day. Use an extra 2-3 times for an easy on the go snack.*** Nitro should be taken at least once per day. Use an extra 2-3 times for an added boost.Accelerate Food and Product Plan 25
Progress TrackerWhen you first start a journey it is easy to only focus on the endgoal. Take a step back and enjoy all the small victories alongthe way! Use this body composition chart to keep track of yourprogress during your 21-Day Reset and Monthly Accelerate.Pro Tip:Avoid weighing yourselfdaily as your weight canfluctuate. Instead, focuson measuring/weighingyourself once per week onthe same day and time.Use a tape measure foraccuracy: C hest: Measure aroundthe chest/bust at the fullest point. Waist: Measure aroundthe smallest part of yourwaistline. Hips: Measure around thefullest part of your hips. Arm: Measure midwaybetween your elbow andshoulder. T high: Measure midwaybetween the knee and hip.21-DAY y21MONTHLY y15Day30Body Fat Percentage:Day 1Day 21Day 51
What is your why?Your “why” is your reason for wanting a healthier life:INTERNAL GOALSDay 1Day 21Day 51Day 1Day 21Day 51Day 1Day 21Day 51Rate your energy from 1–10, with 10 being the highest.Rate your sugar cravings from 1–10, with 10 being the highest.Rate your sleep from 1–10, with 10 being the best sleep.Photo submission tips:To ensure your “before” and “after” photoslook their best, follow these tips:E xa m p l eB E FO R EAFTER Take the picture near a large
Recipe eBook PDF Recipes for Step 1 and Step 2 Exercise eBook PDF . It's time to reset your body and experience the Nitro Effect , which is an experience in your body that enables . Eating protein positively affects your blood sugar hormone gluc
