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Kickstart Plan
TM
transform your
body in just
one week
GOLO Waters
for Weight Loss
Kickstart Your Weight Loss!
™
How the Kickstart Works
GOLO’s 7 Day Kickstart Plan is an intervention to prevent further damage to your The foods and the meals included in the GOLO 7 Day Kickstart Plan are based on
body, promote healing and help get you started on your GOLO journey. foods from the complete GOLO Matrix Meal Plan. You can create meals based on the
foods recommended on the Superfood Meal Plan on pages 6-7. Also see the Creating
The 7 Day Kickstart Plan utilizes the unique GOLO Metabolic Fuel Matrix for optimal
Matrix Meals book for cooking ideas and food suggestions.
insulin control, and focuses on eating a variety of ‘powerfoods’ that will cleanse, reduce
inflammation, and can help relieve health issues that may be sabotaging your weight For each meal, you will:
loss efforts. You can transition to the regular GOLO Metabolic Fuel Matrix at any time,
• Eat from the four fuel groups choosing items from each group.
but we recommend you follow the 7 Day Kickstart Plan for one full week for the best
results. • Follow the portion recommendation for each meal (breakfast, lunch, dinner).
On the GOLO 7 Day Kickstart Plan you will eat three nutritious and filling meals each • Keep your daily total Fuel Value to approximately 500 per day.
day, and up to 2 snacks if needed. Certain foods, such as dairy, grains and red meat
• Follow the shopping list of recommend foods that are best for detoxifying.
are omitted from the Kickstart Plan. Don’t worry, you can reincorporate them as you
transition to eating foods from the regular GOLO Matrix Meal Plan. • Drink plenty of water, including the GOLO Waters that aid the body’s detoxifying
process.
• You may experience noticeable weight loss from the 7 Day Kickstart Plan, but
this should not be your primary focus. Eliminating toxins and other factors that Remember, the goal of the 7 Day Kickstart Plan is to detox your body of harmful
hamper your efforts will set your body up for more effective weight loss, and chemicals and promote healing and weight loss. You may feel like you’re giving up
this is the first goal. Consider any pounds lost in your first week as a happy certain things, but it’s ONLY ONE WEEK and you will feel better as a result.
side effect! Like how you feel? You may repeat the 7 Day Kickstart Plan as often as you like.
• You may notice the 7 Day Kickstart Plan gives you increased energy and
focus, better sleep, and a more positive outlook. ™
You should commit to the 7 Day Kickstart Plan for one or two weeks before About the Release Supplement
incorporating other foods from the GOLO Matrix Meal Plan. Many people have food The recommended dosage is 1 capsule with each
sensitivities to dairy or grains, which is why they were eliminated for a short period. meal (1x3) for the best results. You should take the
Adding these foods back to your diet gradually may reveal a food sensitivity you were supplements during the meal with water for best
not aware of before. absorption.
The dosage can be adjusted depending on your
Why Try The 7 Day Kickstart Plan? requirements. For example, if you only need to lose
20 to 30 pounds you could eliminate the evening
A new way of eating can be overwhelming. The 7 Day Kickstart Plan makes it easy! dose. As you get closer to your goal weight,you can
By the end of one week, you will be familiar with how the GOLO Metabolic Fuel Matrix start phasing out the supplements and use only for
works, and will have made significant lifestyle changes. These changes will set you up maintenance or not at all.
for a lifetime of good health.
For more information on the supplements and
Other detox and cleanse diets focus on drastically reduced fat and calories plus additional dosage options see the Release Fact Sheet
significant restrictions. Some even promise a “miracle” fat-melting ingredient. These insert.
crash diets can be harmful to your health, are unsustainable and leave you irritable
and hungry. They can even cause serious side effects like increased blood sugar levels
and headaches because they do not provide enough nutrition for your body to function
properly. GOLO’s 7 Day Kickstart Plan provides the proper nutrition to fuel your body
and you will be eating REAL FOOD all week rather than starving yourself.
Preparing
for all the foods shown on pages 6-7 for one person. You
Food
Food Portion Size Fuel Value Food Portion Size Fuel Value Balanced
Meals
Eggs 1 egg 25 Berries 1/2 cup 40 may wish to purchase some extra of some foods to have GOLO Sup
erFuel™
White Meat 3 oz. 40 Other Fruit 1/2 cup 50 on hand for additional snacks. Season to
Taste
Lunch
Protein (2) White Meat 40 Fish 35 Fish 35 White Meat 40 White Meat 40 Fish 35 Fish 35
White Meat 40 Fish 35 Fish 35 White Meat 40 White Meat 40 Fish 35 Fish 35
Vegetable (2) Asparagus 10 Broccoli 10 Spinach 10 Broccoli 10 Asparagus 10 Broccoli 10 Spinach 10
Asparagus 10 Onion 20 Tomato 20 Onion 20 Asparagus 10 Onion 20 Tomato 20
Carbohydrate (1) Orange 50 Apple 50 Apple 50 Potato 40 Yam 40 Apple 50 Apple 50
Fat (1) GOLO dressing 20 GOLO dressing 20 GOLO dressing 20 Olive Oil 15 Olive Oil 15 Olive Oil 15 GOLO dressing 20
Beverage Cucumber Water 0 Cucumber Water 0 Cucumber Water 0 Cucumber Water 0 Cucumber Water 0 Cucumber Water 0 Cucumber Water 0
Total: 170 Total: 170 Total: 170 Total: 165 Total: 155 Total: 165 Total: 170
Dinner
Protein (1) Fish 35 White Meat 40 White Meat 40 White Meat 40 Fish 35 White Meat 40 White Meat 40
Vegetable (2) Broccoli 10 Carrots 20 Asparagus 10 Carrots 20 Broccoli 10 Carrots 20 Asparagus 10
Onion 20 Cauliflower 20 Asparagus 10 Cauliflower 20 Onion 20 Cauliflower 20 Asparagus 10
Carbohydrate (1) Potato 40 Potato 40 Yam 40 Potato 40 Yam 40 Potato 40 Potato 40
Fat (1) Olive Oil 15 Olive Oil 15 Olive Oil 15 Olive Oil 15 Olive Oil 15 Olive Oil 15 Olive Oil 15
Beverage Cinnamon Water 0 Cinnamon Water 0 Cinnamon Water 0 Cinnamon Water 0 Cinnamon Water 0 Cinnamon Water 0 Cinnamon Water 0
Total: 120 Total: 135 Total: 115 Total: 135 Total: 120 Total: 135 Total: 115
Total Daily Value 455 485 465 465 445 465 430
Our SuperFuel meal takes the guesswork out of putting a meal together. All
you have to do is portion out the amount based on which meal you are having,
GOLO Waters
breakfast, lunch or dinner. The following recipe will make approximately 12-14 GOLO water can help further eliminate toxins
cups, depending on which ingredients you choose to combine. from your body and give you added energy.
The infused waters can also help alleviate any
GOLO SuperFuel™ Ingredients: Choose one carbohydrate: cravings you may have while trying to eliminate
• Sweet potatoes, 2 lbs processed beverages.
Choose one meat protein:
• White potatoes, 2 lbs How to make GOLO waters:
Amount: 2 lbs
Dice potatos into small pieces. Add the ingredient you choose to a pitcher of
• Chicken / Turkey
water. Allow to infuse for at least one hour. Keep
Choose your vegetables: Flavorings to taste (optional): chilled in the refrigerator. If the flavor gets too
Amount: 2 lbs • Salt intense, simply add more water.
• Spinach or Kale • Pepper Lemon Slices Promotes detox and cleansing
• Garlic Cucumber Acts as a mild diuretic and gives you energy
• Or any combination of the following:
• Rosemary Cinnamon Promotes and assists with insulin and blood sugar control
Peppers
Carrots
Celery GOLO Salad Dressing
Onion
1 cup Water
Celery
1/4 cup Apple Cider Vinegar
Cut into small pieces about ¼” each
1 tbsp. Garlic Salt (to taste)
Cook and Combine: 1/4 cup Olive Oil
Combine water and vinegar. Add the
Season and cook meat. Drain excess
garlic salt, adjusting to taste. Add 1/4
fat. Set aside. Dice and cook vege- cup olive oil and shake or stir thoroughly.
tables in a small amount of olive oil
Total Fuel Value: (20) for 2 tbsp.
and season to taste. Set aside to cool.
Note: if cooking spinach, place in
strainer to allow excess liquid to drain.
If cooking rice follow the directions on
Chicken, Sweet Potato, Vegetables
Can I Have Snacks?
Snacks are an option on the 7 Day Kickstart. In fact, if
the package. For potatoes boil until
you are engaging in physical activity (GOLO Perfect 5 or
you can easily pierce with a fork. following page on how to combine your other exercise), you will need to eat more! For example: By
GOLO SuperFuel with other portioned completing a GOLO Perfect 5 Spot Training workout for fifteen minutes, you will earn
In a large bowl gently blend meat, 40 Fit Points. Refer to the Smart Card for additional exercise point values.
foods.
vegetables and carbohydrates
Snacks should always consist of a protein food OR a protein combined with a carbo-
together, season to taste. Cool and See Creating Matrix Meals for
hydrate or vegetable. When you eat a carbohydrate alone you will spike your insulin
refrigerate. Follow the guideline on the more SuperFuel recipe ideas levels too quickly.
8 7 Day Kickstart 7 Day Kickstart 9
One Week Shopping List Foods You Should Avoid
Protein Quantity Carbohydrates Quantity
Whether you are following the GOLO 7 Day Kickstart Plan to jumpstart your weight loss
Chicken/Turkey 11/4 lbs. Apple 4 medium or detox your body, avoiding certain foods is beneficial.
Salmon 11/4 lbs. Berries 2 lbs.
Processed Foods and Diet Foods
Shrimp 11/4 lbs. Lemons 2 You are detoxifying your body for a reason. Processed foods are
Tuna 12 oz. Melon 1 filled with chemicals and preservatives that are not beneficial
to your health and weight loss efforts.
Beef 1/2 lbs. Orange 1
With GOLO, you will be eating REAL wholesome
Eggs 1 dozen Grapefruit 2
whole foods that keep your insulin levels optimized
Yams 11/2 lbs. throughout the day and jumpstart your metabolism.
Choose foods that are as close to their natural
state as possible, such as fresh chicken or fish.
With GOLO you will not be eating foods like
Vegetables Fats packaged chicken strips, minute steaks,
fish sticks, or other mixes as these items
Asparagus 2 bunches Raw Nuts 8 oz.
will hinder your weight loss.
Broccoli 8 cups
Processed Beverages
Carrots 1 bunch
There is nothing good about soda and
Cauliflower 3 cups other processed drinks and they may
Cucumber 2 medium Other Staples (if needed) actually hinder your weight loss efforts.
You should eliminate all of the following:
Spinach 1 container Apple Cider Vinegar
Soda, diet soda, bottled juices, bottled
Onion 4 large Cinnamon Sticks teas, lemonade, sports drinks, vitamin
Tomato 1 large Olive Oil waters, and other processed drinks.
Garlic Salt Bread
Eliminating bread for this time will give
your digestive system a rest. Many people are sensitive, intolerant or allergic to wheat
or gluten and don’t know it. Today’s processed diets contain far too much wheat and
gluten, and most of these are heavily refined. By eliminating bread for a short time you
will become aware if wheat or gluten could be hampering your weight loss when you start
eating it again.
NOTE: Cheese / Diary
The above basic 7 Day Kickstart Menu (pages 6-7) quantities are for one adult and While diary has many health benefits, for some it
may vary according to the foods you choose to make for the week or to have as snacks. is harder to digest than other proteins, and could
be a potential food allergen for many people. While
For example: If you are plan to eat chicken or fish for breakfast, you won’t need as following the 7 Day Kickstart Plan we recommend
many eggs. you avoid dairy. You may begin to add dairy back
into your diet as you transition to the full list of
GOLO Metabolic Fuel Matrix foods.
10 7 Day Kickstart 7 Day Kickstart 11
7 Day
Kickstart
TM