The Start Here Diet
The Star Here Diet is a diet that follows three simple
steps: “Dive inward,” “uncover your hidden foods” and “move a little.” The diet
includes recipes and was created by Tosca Reno, an internationally know
nutritionist, weight-loss expert, fitness guru, motivational mover, and
bestselling author of her “eat-clean” franchise, which sold over 2 million
Tosca Reno knows what it is like to be heavy. She was once
70 pounds overweight and hid behind her baggy clothes and evaded photographs.
She put herself last and her family first causing her to sacrifice her health
in the process. Tosca wants to share her transformation by letting you in on
her secrets. Tosca’s transformation culminated with her modeling a bikini.
The Start Here Diet Fundamentals
Tosca in step 2 suggests that all followers of her diet
identify and remove all the hindrances to losing weight, which are the hidden
The Start Here Diet emphasizes that hidden foods are truly
detrimental to your diet. Examples of hidden foods that must be eliminated are
cheese, dips, ice cream, sour cream, butter, bagels, cakes and other baked
goods, cereal (especially high-sugar cereal), cookies, crackers and chips,
muffins, white bread, rolls etc. French fries, fried chicken, fried onion
rings, deli meats – from salami to bologna, maple turkey or ham, prepared
foods, brownies, candy, bottled salad dressing, creamy sauces, ketchup,
mayonnaise, beer, energy drinks, fruit juice, liquor, soda or pop, sweetened
coffee and tea drinks, wine, frozen dinner entrees (especially those high in
sodium) and protein or energy bars. Note that high sodium foods encourage
further food consumption, a very undesirable event.
In general, on the diet you’ll eat carbs, protein and fat in
the proper balance. The proper balance of these macro-nutrients is 30% fat, 30%
protein and 40% carbohydrates (20% leafy greens, 20% whole grains and fruit)
each day. You’ll have to count calories to do this but that isn’t too difficult
The book also details which foods to enjoy in moderation and
which foods to eat in a limited quantity; these are besides your hidden foods,
which shouldn’t be eaten at all.
Fruits: apples, bananas, berries, cherries, kiwis, lemons,
limes, mandarin or navel oranges, peaches, pears, pineapples.
Vegetables: asparagus, bean sprouts, cabbage, carrots, celery, corn (Fresh or
frozen), cucumbers, eggplants, frozen peas, grape tomatoes, kale, leeks,
lettuce (romaine, Bibb, or red or green leaf), mushrooms, plum tomatoes, red
and green peppers, red onions, scallions, shallots, spinach, sweet potatoes,
yellow onions, zucchini.
Herbs: basil, chilies, chives, cilantro, coriander, flat-leaf parsley, garlic, ginger-root, mint, oregano, rosemary.
Raw Nuts and Seeds and Dried Fruits: almonds, cashews, dried
cranberries, nut and seed butters, peanuts, pinenuts, pumpkin or sunflower
Grains: Arborio rice, brown rice, bulgur, flaxseed, oat bran, quinoa, rice
noodles, rolled oats, wheat germ.
Dairy: butter (organic preferred), cottage cheese, eggs (free range preferred),
milk, Parmesan cheese, yogurt.
Meat and Fish: chicken breasts, flounder or tilapia fillets, lean ground beef
or bison, lean ground chicken, lean ground turkey, salmon fillets, shrimp.
Legumes: black beans, chickpeas, edamame, kidney beans, lentils, pinto beans.
Breads: Ezekiel bread, whole-wheat bread, whole-wheat or corn tortillas.
Spices: allspice, basil, black pepper, cayenne pepper, chili powder, cinnamon,
cloves, ground, coriander, cumin, fennel seed, garlic powder, garlic salt,
nutmeg, oregano, paprika, parsley, red pepper flakes, rosemary, sea salt,
Sample Start Here Diet Meal Protocol
Included in the book are 28 days of meals planned out for
you to ensure your success. Recipes are included at the end of the book. If you
want, you can do the full 28 days of planned meals and then on the 29th
day, restart the 28-day protocol from the beginning. In addition, you may
substitute foods into the daily meal plans given they are appropriate foods and
in the right proportions (equal in calories).
BREAKFAST: (* indicates a recipe)
*Pancakes; water and coffee or tea
Fruit smoothie with yogurt; water
Green salad with grilled chicken; water
*Whole Roasted Chicken with Natural Pan Gravy and steamed
and mixed vegetables; water
For a taste of some of the recipes from The Start Here Diet, click here.
Exercise aka "move a little"
Tosca Reno’s third motivational strategy for her dieters is
called “move a little.” For those not moving much per day it is especially important
to taper into exercise. Weeks 1 and 2 on the diet are the beginner level,
weeks 3 and 4 increase frequency and duration of movement and weeks 5 and 6
represent the highest levels of activity.
Activities are split into indoor and outdoor. Included in
the book are activities you can engage in for the 6 weeks. You don’t have to follow
them exactly but they can serve to give you ideas of what counts as “moving a
little.” See the pop-under element below to get 3 days of the 1st
week of activities.
"Move A Little"
Early morning or midday: 15-20 minutes (indoors)
Sweep floors (10 minutes), Vacuum while holding in stomach (10 minutes)
Late afternoon or early evening: 15-20 minutes (outdoors)
Take an extra trip to the mailbox (5 minutes), Walk to the end of your driveway or up your block (10-15 minutes).
Early morning or midday (indoors): 15-20 minutes
Wash the dishes by hand (10 minutes), Wash down the refrigerator (10 minutes)
Late afternoon or evening (indoors): 15-20 minutes
Climb up and down a flight of stairs twice (10 minutes), Arm extensions (10 minutes)
Early morning or midday (outdoors): 15-20 minutes
Push a stroller or walker up the street, driveway, or block (20 minutes)
Late afternoon or early evening (indoors): 15 minutes
Put laundry away piece by piece (15 minutes)
A very reputable and renowned weight-loss expert, Tosca
Reno, created the Start Here Diet. The diet should appeal to those that believe
they can reveal the attractive physique they have underneath their current
layers of fat.
It is to no-surprise that Tosca is paid to be a motivational
speaker because her book pumps you up with the desire and drive to do something
about your weight. The diet recipes aren’t too restrictive – for example, one
recipe is for breakfast sausage and another for a sloppy Joe sandwich.
The Start Here Diet
Hi, my name is Joseph
I’m a U.S. AirForce Veteran, College Graduate with 352 credits mixed by undergrad/professional and graduate school. I am an Entrepreneur and enjoy sharing my interest and love for fitness and Entrepreneurship with everyone. I have lofty, obtainable goals for my website.
The intent of this site is to provide as much loving value as possible to each and everyone that visits. I encourage Entrepreneurship and want to spotlight the benefits of spirituality that are applicable and unquestionably and immensely helpful for both Entrepreneurship and Fitness pursuits.
Thank you very much for visiting, feel free to look around and to connect with me more closely. I love Pinterest and would appreciate any help available. Just one or two pins a day or more would greatly help me spread love. Thank you so much and with peace and love everlasting. I would enjoy getting to know each and everyone of you.
Connect with me on, Facebook, Google+, Twitter and Pinterest.
You can also support the website by using my amazon link. Thank you. http://amzn.to/27j9VTS