You can read the entire book and benefit from all the expertise we have to offer.
You can take an interactive approach with the workbook format to track and control your progress.
You can just ‘DO IT’! Go to PART FIVE (The Menu Plan for Fat Loss), apply the meal plans and recipes and be on your way to a better body!
How Much Weight Can You Lose on MY DIVA DIET and How Fast? You can lose anywhere from 5 to 50 pounds or more on MY DIVA DIET. If you follow the program strictly, you can lose 5 to 10 pounds or more right away. After that, you should plan on losing about 1 to 2 pounds per week. This is a general guide—everyone is different. Your progress is really up to you. We give you the information, tools and motivation—you bring the discipline!
Here is a sample of how the fat will come off... If Your current status is:
You weigh 145 pounds and have 27% body fat.
This means that your lean body mass is 105.85 pounds and you have 39.15
pounds of fat.
Your first goal
You set your first goal at a weight of 132 pounds and 22% body fat.
This means that you need to lose 13 pounds of body weight and 5% body
fat, which puts your lean body mass at 102.96 pounds with 29.04 pounds of fat.
Overall, your loss totals have to equal about 10 pounds of fat and 3 pounds
of lean body mass to meet this goal.
Your estimated time frame
To determine how long it will take for you to reach your goal, divide the required 10 pounds of fat loss by 1 or 2 pounds per week. The actual amount you lose will depend on your level of commitment to your diet and exercise regimen. The more committed you are, the more weight you will lose per week.
In this example, you would meet your goals in approximately 5 to 10 weeks!
What Kind of Foods Do You Eat? MY DIVA DIET's fat loss diet book is all about eating healthy, natural foods. We provide easy, delicious recipes and portion information that takes the guesswork out of losing weight and being healthy.
What About Cheating?
MY DIVA DIET does advocate cheating on our fat loss diet program. In the reduction phase, your cheating is more strict on the frequency and types, and we even provide you with Diva Smart Diet Cheat Sheet to give you safe choices! In the maintenance phase, your diet cheating is less strict, and you can even choose another type of cheating one to two times per month.
What About Exercise? Exercise is a critical factor in both phases of the MY DIVA DIET program. When you get moving, the fat comes off faster and you look, feel and function better. The many benefits of exercise are discussed in the exercise section of the book. But here is a sneak preview: We recommend you add an effective and efficient exercise program to your weekly schedule. When in doubt, hire a fitness professional to help you!
My Diva Diet Consists of Two Phases
PHASE ONE—DIVA REDUCTION
Diva Reduction is a 10-week plan. If 10 weeks seems like a long time, start with three to six weeks to see what happens. Then adjust your diet and exercise program accordingly.
Portion Control Is Important
"Never eat more than you can lift."
~ Miss Piggy
Your daily eating regimen
1,200 to 1,300 calories per day
35% protein/45% carbs/20% fat
Fiber in every meal
Four to five meals per day every three to four hours
Meal timing is up to your own schedule
Your total daily nutrient grams
(yes, you get to eat CARBS!)
Based on 1,300 calories per day
Protein: 113.8 grams
Carbs: 146.3 grams
Fat: 28.9 grams
Fiber: 25-35 grams
We take your daily calories and divide them into four meal groups. You have 12 meal options for each group.
Each meal group is labeled breakfast, lunch, snack and supper—coded with graphics for your convenience. Complete instructions help you choose from each of the meal options. Each meal option has between 250 and 400 calories with 10 to 40 grams of protein, 20 to 50 grams carbs and 3 to 10 grams of fat. All meal options have fiber in them.
Your liquid Intake
Water all day every day.
Teas of all kinds (herbal, green, red, etc.) and coffee (plain).
Milk (dairy, soy or rice) is kept to a minimum.
Fresh juice (fruit or vegetable) and meal replacement drinks are monitored and carefully selected.
Since certain liquids are not favorable to getting lean and improving health, these are eliminated: high-fat, high-sugar coffees and teas, soda (diet or not), sugary drinks, non-fresh juice, poor-quality meal replacement drinks and alcohol.
PHASE TWO – DIVA MAINTENANCE
The second phase of the MY DIVA DIET fat loss program transitions you to a healthy lifestyle. This phase ensures that you preserve what you have accomplished in the Diva Reduction Phase and helps you never gain those unwanted fat pounds again!
How Maintenance Works
1) You eat more calories each day (up to 1600 to 2000 for women who are very active)
2) You still eat four to five meals per day, only your meals are a little larger (i.e. 400 calories instead of 250 to 350)
3) Your nutrient ratio can fluctuate
4) You continue to eat the same foods and consume the same liquids as in Phase One, plus you add certain extra healthy foods and liquids.
5) You can cheat more!
6) You have more leeway to deviate from the strict structure of Phase One.
"Try our Diva 32-Question Diet Quiz to help you analyze your relationship to the Five Factors Affecting Body Fat and Health and introduce you to the 'Diet Villains' you may be battling today."
A Note from Christine Lakatos
STOP THE DIETING MADNESS! Dieting should not be difficult or complicated—in fact MY DIVA DIET's fat loss diet book was created to take the nonsense out of dieting! My main goal is to SAVE WOMEN from the prevalent “dieting madness” and help you understand that you don’t have to starve, deprive yourself, settle for fake food, lose your sanity and health, or take pills to lose weight and get into great shape! MY DIVA DIET's fat loss diet book is not a quick-fix solution. It works, is healthy, safe and a life-long method for women of all ages—from teenagers to women in their 60s.
WHY SHOULD YOU TRUST MY DIVA DIET? With the thousands of weight-loss programs, books, potions and pills that come out on the market each year, I can well understand why you would be confused and frustrated. How many diets have you tried that did not work? Or you lost weight but ended up gaining the weight back—plus more? Did you try one that made you dehydrated, less energetic, more moody or that put your health in jeopardy? You are not alone!
My second goal in creating this program and writing this book is to make certain you GET RESULTS—both short and long term. I have worked with thousands of clients, and all of them who followed my diet and exercise advice got results. They trusted me, did what I told them to do (some reluctantly) and, at times, their amazing results even shocked me with the success of this diet. My 25-year fitness background and experience combined with my ability to get and keep my own body in excellent condition (6% body fat in my younger years and 13% body fat in my 40s) makes me qualified to help YOU get into great shape.
The MY DIVA DIET system is based on sound nutrition. It took me more than 10 years to compile and develop the information so that you have all the tools you need to succeed. Whatever moves you to try MY DIVA DIET's fat loss diet book —trust, motivation, desperation, appeal or curiosity—just know this: As a woman I struggle with the same issues, obstacles and frustrations that all women face when attempting to get and stay fit and healthy. Frankly, it is hard at times, but it is doable and infinitely rewarding when accomplished. My genuine desire is that ALL women win the battle for health and fitness—and we look hot while doing it!
MY DIVA DIET Addresses the
to MY DIVA DIET is that
we dissect these Five Factors
and put together a comprehensive
plan to ensure that calories
are used for their intended
purpose—energy and health.
#1 - Liquid consumption
#2 - Quantity and distribution
of calories are calculated.
Total daily calories
are approximately 1,200
to 1,600 (or more in some
instances, depending on
whether you are in the
Reduction Phase or Maintenance
Phase of My Diva Diet, your activity level,
and other variables).
Daily nutrient ratio
is 35% protein/45% carbohydrates/20%
fat (or close) for fat
20 to 35% protein
20 to 30% fat
Number of meals is 4 to 5 per day.
Meal sizes are controlled
Meals are timed appropriately
(every 3 to 4 hours).
#3 - Quality and purity
of calories are determined.
They must be lean (containing
little or no fat, especially
They must be healthy
(conducive to health).
They must be pure (free
They must be clean (free from foreign or extraneous matter).
They must be alive and/or fresh (recently harvested, with no decay, not preserved or processed, and not overcooked).
They should be 'animal friendly meat' (meat from animals that were raised, treated, fed, and
#4 - Restrictive and unbalanced
dieting is eliminated
#5 - Exercise is introduced
in a balanced regimen.
exercise program should