1,000 CALORIE

METABOLIC
CHALLENGE
Breakfast: cup oatmeal (measured raw)
6 ounces 2% fat milk or coconut milk, or almond milk
8 almonds or 4 whole pecans

1st-morning snack: Greens smoothie:

green apple (organic or the peeled)
green pear (organic or peeled)
cup raw spinach
cup watercress
cup kale
cup orange juice
cup raw papaya
Divide into 3 glasses:
Take the first cup in the morning, please refrigerate in glass jar

LUNCH: 2 ounces (60g) of cooked fish or skinless chicken breast

avocado or 2 teaspoons olive oil
1 oven roasted corn tortilla
1 cup of cooked or raw vegetables
Avoid beets, sweet potatoes, peas, corn, potatoes and carrots

1st-noon snack: Second cup of Greens smoothie

2nd-noon snack: Third cup of Greens Smoothie

Dinner: cup of cooked beans

medium avocado, or 2 teaspoons olive oil
2 oven bakes corn tortillas
1 cup of cooked or raw vegetables
Avoid beets, sweet potatoes, peas, corn, potatoes and carrots

AT LEAST EIGHT GLASSES OF WATER DURING THE DAY

 GENERAL INSTRUCTIONS
DISCLAIMER

Dr. Rafael Bolio is duly registered in his native country as a specialist in Internal Medicine.
However, he is not giving medical consultation on this Web site. The purpose of the
information provided in this program is for guidance only and should not serve to replace
consultation with a doctor and cannot be used to diagnose or treat any disease. Before
starting this or any other program that will change your way of eating, we highly
recommend that you have the approval of your doctor.

A WORD OF CAUTION:

This is a very restricted diet that by definition does not cover all daily nutrient requirements.
However, multiple studies have shown that even absolute fasting for a few days will not cause us
serious damage to our health, as long as we are drinking water.

This program was not designed to lose excess fat, since this is more easily obtained and with less
risk through diets with a higher caloric value.

The reason for implementing this program is to establish whether or not there is a stabilization of
weight and volume known as the PLATEAU.

If you are not in a PLATEAU, this plan will result in the loss of weight and volume.

You must check results in 72 hours, that is to say, on the fourth day of having applied the
program, checking what happened both in the scale and in measurements.

Losing weight does not mean that you mobilized fat sine a low calorie plan usually causes fluid
loss and this should not be interpreted as loss of body fat and the absence of a PLATEAU.

You may also lose muscle rather than fat and that this translates to weight loss on the scale. This
can be identified by carefully measuring the calf which should not reduce more than 0.25 cm..
Losing weight from muscle loss does not mean that you are not in a PLATEAU.

If after 72 hours you do not lose volume, STOP THE PROGRAM, because even if you continue
with it for more time, in my experience you will not reduce any measurements.

What does it mean if you do if you did not lose volume?

It means that you are in a PLATEAU, and you must have a change of mentality.

This is the time to build and the best time to implement programs that generate firmer breasts,
buttocks, reduce wrinkles and shoulders.
This is also a spectacular moment to learn to identify cravings.

All this must be done without INCREASING IN VOLUME.

What should you do if you do lose volume?

This means that there is NO PLATEAU, and you can continue with the program, but taking care
not to lose what should not be lost. Please review rule number 14 as to what to do in case of
losing what you should not lose. It is also important to take a multivitamin because this plan does
not cover the daily requirement of vitamins and minerals. Check with your doctor what
multivitamin is best for you.

DO NOT APPY THIS STRICT PLAN FOR MORE THAN 72 HOURS

After that time, add yogurt smoothies with avocado and fruit, so that it increases the program to
almost 1,200 calories. If you continue with this diet for more than 72 hours without adding
smoothies you might generate starvation mode, and this causes you to sooner or later
RECUPERATE ALL THAT YOU LOST.

There is a third option if you do decide to continue with the strict 1,000 calorie diet without
adding yogurt shakes. Once you decide to stop this diet, there is a way to avoid weight from
coming back, but you have to apply the Recovery Diet which is found in my book DIETS
MAKE YOU FAT EATING MAKES YOU SKINNY. This diet was made specifically to help
people get out of severely restricted diets without gaining weight, or with a minimal recovery of
weight and volume.

These are the general rules:

For best results, please pay attention to the following instructions:

1. Eat all indicated foods on the program: this way you'll get better results. The foods
that have scientific research have demonstrated can favor fat loss just by adding
them have been included. If you vary the ingredients, results will be lessened.

2. Check circumferences as well as weight: all programs favor more change of volume
than weight.

3. If possible eat the times that are indicated: we usually eat three times a day. If you
increase the number of times that you eat, it is possible that you will lose weight and
measurements at a faster rate. Once you have finished the program or programs, you
can go back to eating three times per day. If eating more frequently is complicated,
you can combine foods to create a plan with just three meals per day. For example,
you could eat your early morning snack together with your breakfast, and your mid-
morning snack with lunch.
4. We recommend that you do not replace indicated foods; each food has its particular
reaction in the body. Stick to indications as much as possible. If there are allergies,
then this program is not for you.

5. Weigh your chicken and/or fish after it has been cooked; when you cook your
protein, it will lose weight. For this reason, you must measure your protein after you
have cooked it.

6. Try to buy organic or grass fed foods or food that does not contain hormones or
antibiotics; although it is not absolutely necessary, it is an excellent option if you
can do it.

7. If you ate some "extras", you should still have what is in your program: even when
"extras" affect the base formula, do not adjust or replace anything. That is to say, do
not eat less than what you are supposed to even if you indulged in something that
was not in your plan. Your best alternative is to continue with instructions as
marked. If you are adding "extras" too often, it may mean that the caloric value is
too low for you, and you should consider adding the smoothie that you can find in
instruction number 13.

8. Drink as much water as you want, but don't overdo it: some programs recommend
glasses and glasses of water, which is not advisable since you can lose minerals and
feel sick. These menus provide approximately 6 cups of water. Therefore you can
add eight more cups of water per day. In hot weather, it is advisable to drink even
more. You can add flavor with lemon juice, tea leaves, orange peels, mate leaves or
coffee.

9. Consume alcoholic beverages in moderation: One glass with 4 to 6 ounces of red or

white wine may help in weight loss, but 3 or more glasses may cause weight gain.

10. Apply the program or programs for four weeks: changes are usually seen within 72
hours of implementing the program, and after four weeks you should be observing
maximum results. You can obviously continue with any program that you want, but
you will notice that changes will be slower.

11. Changes are variable: around 70% of participants will obtain results within 72
hours. 10% modest changes, and evident changes after 10 days of following the
programs. Unfortunately, no weight loss plan is 100% effective, and 20% will see
minimal or null changes. Even if your body does not modify, these
recommendations will help you obtain a better-balanced healthy diet.

12.Check your measurements: use a measuring tape, a garment that is non-elastic, or

takes a photograph. We recommend that you do it at least once a week. Remember
 that if you want to win a prize, you must enroll at our Web page, and send the
before and after pictures.

13. Watch out for possible signs of inadequate nutrition: Any nutritional program can
result in inadequate nutrition. Even a plan that is right for you today may be
insufficient tomorrow. Therefore we ask you to be on the lookout for certain
changes. THERE MUST NOT BE:

A loss of firmness of buttocks

A loss of firmness of breasts
A loss of thickness of calves (use a measuring tape)
A loss of smooth of skin
A loss of silky hair

Any of these signs may be due to a lack of calories. And if this is your case you
might consider adding this smoothie:

cup (4 ounces or 125 ml) of fat-free yogurt

(30 to 40 grams, or up to 1.3 oz) of a medium avocado
medium apple or banana
Water as desired

Each smoothie provides 188 calories in a balanced manner, i.e., it favors the loss
of abdominal fat. You can add one and up to up to four smoothies per day. If even
after adding four smoothies previously mentioned signs persist, check with your
doctor so he can identify what is causing your body to require more than 2,100
calories per day. It might be exercise, and we will cover this on the following
instruction.

14. Only moderate exercise is recommended: please walk. A more intense activity
could cause you to lose excess fat more slowly. You can begin walking 5 minutes
per day and gradually increase duration. When in doubt, consult with your physician
since he is the only one that can tell you exactly what is best for you. Your heart rate
should be calculated as follows: 220 minus your age and then multiplied by
0.60. i.e., if you are 40, you must subtract 40 to 220, which is equal to 180, and then
multiplied by 0.60, which is equal to 108. This corresponds to the target heart rate
that mobilizes most body fat. If you are already doing moderate or intense exercise,
and you have done it for more than two months (more than 30 minutes a day, and
more than 3 times a week), you can continue your activity, but always be on the
lookout for signs of inadequate nutrition. If you notice that you are reducing calf, or
losing firmness of breasts and/or buttocks, change your activity for walking, or add
the smoothie recommended on instruction number 13. If even that doesnt work,
this diet is not for you since you most probably need a much higher caloric intake.
15. If you want to, you can add vitamins and minerals: All programs provide enough
food to favor an adequate nutritional status. However, some people have the habit of
adding vitamins and minerals, and there is no inconvenience in doing this as long as
it is done in moderation. Some believe that vitamins encourage weight gain or
interfere with weight loss. This is not true. There are certain times of life in which it
is highly recommended that you add vitamins and/or minerals. For example, women
should add calcium to their diet in adolescence, pregnancy, lactation and
menopause. On the other hand, due to menstruation, women should consider the
possibility of adding iron supplements to their diet. Also, there are certain common
deficiencies in the general population such as low vitamin D, low Omega 3, and low
magnesium. Check with your primary care physician the possibility of adding
vitamins and/or minerals to your menu, and he will instruct you on the most suitable
product for you, as well as the amount to use.

16. If you have any illness, follow the program only with permission from your
doctor: Problems such as Diabetes Mellitus or high blood pressure do not
contraindicate the use of this program. However, your doctor must first authorize its
use, and second, your doctor will explain what adjustments must be made to
medication that you take. Many times people need to reduce their medications, and
only your doctor can tell you how to do this.

17. Do not use substances to accelerate the loss of weight: Many scientific studies
have shown that the use of weight loss products may favor the recovery of lost
weight.

18. How to stop the program: this program does not require any special care to be
suspended.

Yours truly

Dr. Rafael Bolio

 PRUEBA METABOLICA
DE 1,000 CALORAS

DESAYUNO: taza de avena (medir en crudo)

180 ml de leche 2% grasa
8 almendras o 4 nueces enteras

COLACIN: Licuado de verdes:

manzana verde (orgnica o quitar la cscara)
pera verde (orgnica o quitar la cscara)
taza de espinacas
taza de berros (watercress)
taza de col rizada (kale)
taza de jugo de naranja
taza de papaya
Dividir en 3 vasos: tomar el primer vaso por la maana, favor de
refrigerar en envase de cristal

ALMUERZO: 2 onzas (60g) de pescado, o pechuga de pollo sin piel

aguacate o 2 cucharaditas de aceite de oliva
1 tortilla de maz tostada al comal u horneada
Mnimo 1 taza de verduras cocidas o crudas
Evitar betabel, camote, chcharos, elote, papa y zanahoria

COLACIN: Tomar segundo vaso de licuado de verdes

COLACIN: Tomar tercer vaso de licuado de verdes

CENA: taza de frijoles hervidos

aguacate mediano, o 2 cucharaditas de aceite de oliva
2 tortillas de maz tostadas al comal u horneadas
Mnimo 1 taza de verduras hervidas o crudas
Evitar betabel, camote, chcharos, elote, papa y zanahoria

POR LO MENOS 8 VASOS DE AGUA DURANTE EL DA

 INSTRUCCIONES GENERALES
DECLARACIN DE RESPONSABILIDAD MDICA

El Dr. Rafael Bolio es un especialista en Medicina Interna debidamente registrado en su

pas natal. Sin embargo, no est prestando servicios mdicos en Estados Unidos de
Norteamrica. No se asume responsabilidad mdica. El propsito de la informacin provista
en este programa es solo como gua que no reemplaza la consulta mdica con un doctor, y
no puede ser usada para diagnosticar o tratar enfermedad alguna. Antes de iniciar este, o
cualquier otro programa que cambie su manera de comer, es muy recomendable contar con
la aprobacin de su mdico.

Para obtener los mejores resultados posibles, cumpla con las reglas que a continuacin
anotamos:

ACLARACION:

Esta es una dieta muy restringida que por definicin no cubre todos los requerimientos de
nutrimentos diarios. Sin embargo, mltiples estudios de ayuno absoluto han mostrado que
podemos incluso hasta dejar de comer durante varios das sin causarnos graves daos a la
salud, siempre que estemos tomando agua.

Este programa no fue elaborado para perder exceso de grasa, ya que esto se logra ms
fcilmente y con menos riesgo por medio de dietas de un mayor valor calrico.

La razn para aplicar este programa es para establecer si existe o no la estabilizacin de

peso y medidas conocida como MESETA.

Si usted no se encuentra en meseta, este plan va a provocar la prdida de peso y medidas.

Pero debe de constatar resultados a las 72 horas, es decir, al cuarto da de haber aplicado el
programa, revisando lo que ha sucedido tanto en la bscula como en las medidas.

Perder peso no significa que se est movilizando grasa, ya que un plan de este valor calrico
usualmente provoca que se pierdan lquidos y esto no debe de traducirse como perdida de
grasa corporal y por lo tanto que no existe la MESETA.

Tambin es posible que se pierda musculo en vez de grasa y que esto se traduzca como
prdida de peso en la bscula. Esto se puede identificarse en la reduccin del grosor de
pantorrilla mayor de 0.25 cm en su mayor circunferencia. Esto tampoco significa que no
existe la MESETA.
Si a las 72 horas no redujo de medidas, DEBE SUSPENDER EL PROGRAMA, ya que
aunque contine con l por ms tiempo, en mi experiencia no se van a reducir las medidas.

Qu debe hacer si no perdi medidas?

Ya establecido el diagnstico de MESETA, se debe cambiar de mentalidad, y dejar

pendiente la prdida de peso.

Este es el momento para CONSTRUIR y ser el mejor momento para aplicar los
programas que reafirman senos, glteos, reducen lneas de expresin, y el programa de
hombros.

Adems debe de practicar la tcnica de identificar antojos.

Todo esto se debe realizar SIN QUE SE RECUPERE MEDIDAS.

Qu debe hacer si pierde medidas?

Esto significa que NO SE ENCUENTRA EN MESETA, y puede continuar con el

programa, pero cuidando que no se pierda lo que no se debe perder. Por favor revise la
regla nmero 14 para saber qu hacer en caso de estar perdiendo lo que no debe perder.
Tambin es importante que revise con su mdico que multivitamnico le conviene tomar,
ya que este plan no cubre los requerimientos diarios de vitaminas y minerales.

NO SE APLIQUE ESTE PLAN DURANTE MAS DE 72 HORAS sin agregar licuados

de yogurt con aguacate y fruta.

Esto puede provocar que se desarrolle eficiencia metablica, y esto puede hacer que suba
TODO LO QUE LLEG A BAJAR.

Existe una tercera opcin si es que decide continuar con este plan por ms de 72 horas:
cuando sea tiempo suspenderlo, aplique el programa de Recuperacin del libro LAS
DIETAS ENGORDAN COMER ADELGAZ (Semanas uno y dos). Este programa fue
creado precisamente para que las personas en dietas estrictas puedan suspender sus dietas
sin subir de peso, o solo subir un poco de peso.

A continuacin se presentan las reglas generales:

1. Cmase todo lo anotado; no suspenda un solo alimento; al hacer esto, obtendr

menos resultados. Se han incluido algunos alimentos que estudios cientficos han
reportado que con tan solo agregarlos a cualquier dieta, ayudan a perder peso. Al
cambiarlos es muy probable que reduzca los resultados.
2. Vigile medidas ms que bscula; todos los programas favorecen ms cambios de
volumen que de peso.

3. Ingiera el nmero de alimentos anotado; lo usual es comer tres veces al da. Al

aumentar el nmero de veces que come, los cambios del cuerpo generalmente son
ms rpidos. Una vez que haya obtenido lo deseado, cambie este men por otro que
indique menos tomas de alimentos, o bien junte alimentos para realizar menos
tomas.

4. A menos que el programa lo indique, es mejor no sustituir los alimentos

indicados; cada alimento tiene sus reacciones particulares en el organismo. Respete
hasta donde sea posible las indicaciones.

5. Pese el pollo o pescado cuando ya lo haya cocinado; cuando usted cocina los
alimentos, generalmente pierden peso por perder lquidos. Por esto es necesario que
los pese ya que los haya cocinado.

6. Trate de comprar alimentos orgnicos, o que no contengan hormonas o

antibiticos; aunque esto no es indispensable, si es muy buena opcin si lo puede
hacer.

7. Si por alguna razn tom extras, de todas maneras cmase lo anotado en su

men: de hecho, no deben haber extras. Si comi algo extra, este programa
definitivamente no es para usted.

8. El agua es libre, pero no exagere: algunos programas recomiendan litros y litros de

agua, lo cual no es aconsejable, ya que puede perder minerales y sentirse mal. El
men brinda aproximadamente 1.5 litros de agua, por lo que fcilmente puede
agregar ocho tazas de agua al da. En poca de calor, es aconsejable tomar an ms
agua. Puede darle sabor con jugo de limn, hojas de t o caf.

9. Uso de condimentos: pueden usar los siguientes ingredientes para darle mejor sabor
a sus alimentos: sal de mar, o sal de Himalaya, o sal Celta, o Real Salt, pimienta,
vinagre de manzana orgnico no filtrado, jugo de limn, pimientos (picantes o
chiles), granos de Paraso, ajo, cebolla, tomate, hierbas de olor, y especias que no
contenga caloras. Use estos ingredientes con moderacin. Si su mdico le restringi
el uso de sal, comente con l sobre el uso libre de la sal de Himalaya.

10. No debe ingerir bebidas alcohlicas: este es un programa estricto donde se toman
en cuenta hasta las caloras de las bebidas alcohlicas, es decir, no entran en este
plan.
11. Aplique el programa o los programas durante 72 horas: los primeros cambios
generalmente se observan a las 72 horas de aplicar el programa.

12. Los cambios son variables: casi un 70% observar resultados a las 72 horas. Un
10% observa cambios modestos, y detectar una respuesta a los 10 das de aplicar
su men. Desafortunadamente ningn programa de reduccin es 100% efectivo, y
un 20% no observar cambios. Aun sin cambios, las recomendaciones le ayudarn a
obtener una mejor alimentacin balanceada y saludable.

13. Tome medidas de su cuerpo: conviene que vigile la respuesta con cinta para medir,
una prenda que no sea elstica, o bien con una fotografa electrnica.
Recomendamos que lo haga por lo menos una vez a la semana. Lo usual es que a la
semana ya empiece a cambiar su cuerpo de tal manera que observe con claridad los
cambios en sus prendas de vestir.

14. Cuide los signos de una nutricin insuficiente: Cualquier programa nutricional
puede resultar en una nutricin insuficiente. Incluso, un plan que hoy es adecuado
para usted, puede ser insuficiente el da de maana. Por lo tanto le pedimos que
est atento de ciertos cambios tanto en este o cualquier otro men. No deben
presentarse:

Perdida de firmeza de glteos

Perdida de firmeza de senos
Perdida de grosor de pantorrillas
Perdida de suavidad de piel
Perdida de cabello sedoso

Cualquiera de estos datos puede sugerir que requiere come ms y si este es su caso
puede incrementar el siguiente licuado:

taza (4 onzas o 125 ml) de yogurt natural sin grasa

(30 a 40 gramos, o hasta 1.3 onzas) de aguacate
pltano o manzana mediana
Agua al gusto

Cada licuado brinda 188 caloras en una manera balanceada, es decir, favorece la
reduccin de grasa abdominal. Puede incrementar de uno hasta cuatro licuados al
da. Si a pesar de estar agregando cuatro licuados nota que persisten o se
incrementan los cambios previamente mencionados, debe acudir con su mdico
para que identifique qu es lo que est provocando que su cuerpo necesite tantas
caloras.
15. Realice solo caminata moderada: El ejercicio que mejor moviliza grasa corporal es
la caminata. Una actividad ms intensa pudiera provocar que baje ms lentamente.
Puede iniciar con 5 minutos al da, incrementando lentamente el tiempo de
duracin. No debe realizarse otro tipo de ejercicio moderado o intenso.

16. Debe agregar vitaminas y minerales: Si decide aplicar el plan durante ms de 72

horas debe agregar algn multivitamnico. Hay ciertas pocas de la vida en que es
altamente recomendable agregar vitaminas y/o minerales al men. Por ejemplo, se
recomienda que las mujeres agreguen calcio a su dieta en adolescencia, embarazo,
lactancia, y menopausia. Por otro lado, debido a la menstruacin, la mujer debe
considerar la posibilidad de agregar suplementos de hierro a su dieta. Tambin
existen ciertas deficiencias muy comunes para la poblacin en general como la
deficiencia de vitamina D, cidos Omega 3, y el magnesio. Revise con su mdico de
cabecera la opcin de agregar vitaminas y/o mineras a su men, y l le indicar el
producto ms adecuado para usted, as como la cantidad del mismo.

17. Si tiene alguna enfermedad, no aplique el programa, o bien bajo vigilancia de su

mdico: La presencia de enfermedades, tales como la Diabetes Mellitus o la presin
arterial elevada, no contraindican el uso de este programa. Sin embargo, su mdico
debe dar PRIMERO la autorizacin para su uso, y segundo, su mdico debe
indicarle los ajustes necesarios a la medicina que est tomando. Es comn que se
tengan que reducir la dosis de medicamentos para su enfermedad, y solo su mdico
puede decirle como hacer esto.

18. No use sustancias para acelerar la prdida de volumen corporal: Se sabe por
estudios cientficos que el uso de sustancias que movilizan grasa corporal favorece
que se recupere lo eliminado.

19. Cmo suspender el programa: este programa no requiere de algn cuidado

especial para suspenderse.

Mucha suerte con su programa, y esperemos que cumpla con todas las metas que se ha
propuesto.

Dr. Rafael Bolio