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IntroductIon
The 8-Hour Diet!
the breakthrough In the 8-hour dIet Is a very sImple Idea: Here’s what you can expect in the coming weeks. The 8-Hour Diet rebuilds
If you confine your eating to 8 hours, you’ll lose weight like clockwork! your day for maximum fat burn. The secret: This new meal plan and eating
We know that because of new research coming in from all corners of schedule will kick your metabolism into a fasting state, so it begins to
the weight-loss world, and now we want to extend the benefits to you selectively burn fat for energy. Yes, it will take some adjustment to click with
and your waistline. the 8-hour eating schedule. We’ll help you through that. But once you begin
seeing the body benefits, we think you’ll stick with this revolutionary new
This revolutionary new plan is your key to a whole menu of body benefits: plan for the rest of your life. The 8-Hour Diet is the ultimate shortcut to a sexy
sculpted abs, hotter curves, a sharper mind, better sex, and a longer life to shape now and better health—a better life!—down the road.
enjoy all of the above. And it can give you all that in just 6 weeks! Best of all,
it’s the first diet plan ever that doesn’t rely on calorie counting and doesn’t
hound you about your favorite foods. It’s a schedule, not a straitjacket. But it The 8-Hour Diet Cheat Sheet
will slim you down like nothing before. this at-a-glance guide shows how easy it will be to change your
Expect to lose a pound a week; studies show that’s well within reach. body—and your life!
Turbocharge it with the 8-Minute Workout, and you can double your results.
And because you’ll be part of our test panel for the diet, you’ll receive all the duratIon: 8 hours a day, during which you can, and should, eat whatever
benefits absolutely free. No charge, big change. It’s the deal of the decade— and whenever you want. The genesis of this plan has been groundbreaking
plus all your decades to come! research at the Salk Institute in LaJolla, California, where scientists have
And as part of your status as an 8-Hour Diet pioneer, we’ll throw in the discovered that the timing of when you eat may be more important than what
revolutionary 8-Minute Workout as well. In the time it takes to walk around you eat in determining whether you’ll be slim or plump. Just pick your 8
the block, metabolic training expert B. J. Gaddour (the man behind Men’s hours—for example, breakfast at 10AM, dinner between 5PM and 6PM, and no
Health’s bestselling DELTAFit program and himself a 20-pound loser on restrictions in-between—and start losing.
this new diet) can put you through a series of four full-body exercises that
will stoke your heart rate and multiply the fat-burning benefits of the 8-Hour days/Week: We’re dividing up our trial groups into three categories: 7 days
Diet. The overlapping effects of the diet and workout will ensure that you a week, 5 days, and 3 days. (Check your welcome email for the group you’ve
emerge 6 weeks from now with: been assigned to.) We hope you’ll do your best to stick with your program
we’ve placed you in, so we’ll know what works best. Seven-day fasters are
k Toned abs likely to make the most progress in the quickest time, so—you’re welcome!
k A firm butt
k Lean legs meals: As many as you want, whenever you want—as long as they fall within
k A new sexy attitude! your 8-hour eating time.
With all that going for you, why wouldn’t you feel sexy? Foods: This plan is all about timing, not food restriction, so if you simply
Our revolutionary plan packs the latest in weight-loss/health-gain stick to the eating schedule, it will work wonders around your waistline. But if
science into a pattern of healthful living that people have been using since you’re eager to build on those results, we have some menu tweaks to propose.
the beginning of recorded history, and even before that. Because of that At each meal or snack, try to include two of the eight Powerfoods below—one
long-term experience, combined with cutting-edge science from such Fat Buster and one Health Booster. Every day, you’ll want to be able to say, “I
legendary research institutions as the National Institute on Aging and ate my 8!”
the Salk Institute, we know that you’ll be able to drop a pound a week—
probably even more—and tone every inch of your body in weeks.
the Fat busters the health boosters
And all of this not only looks great, but it’s also great for you. Among the • Eggs and lean meats • Raspberries and other
health benefits you’ll enjoy: • Yogurt and other dairy berries
• Peanuts, Walnuts, • Apples, oranges and other
k Improved insulin resistance and other nuts fruits
k Lower diabetes risk • Beans and other • Whole grains and oatmeal
k A stronger heart legumes (don’t forget the quinoa)
k Less inflammation • Spinach and other green
k Less Alzheimers’ risk later on vegetables
k A sharper mind right now
At right, you’ll find our exclusive 8-Hour Diet program. The 8-Hour Diet
officially starts on August 27, 2012, and ends on October 5, 2012. To keep
track of your amazing transformation, we’ll be checking in once a week and perFect snacks: Hummus with carrots; yogurt with blueberries; green
asking you to fill out a brief survey. And don’t forget: We’re here for you. If salad with walnuts; roast beef and tomato sandwich
you have questions or need advice at any point during the program, please
email us at 8HourDiet@rodale.com. Foods to emphasIze: Lean protein, fiber, healthy (mono- and
polyunsaturated) fats, brightly colored fruits and vegetables
1 the 8-hour diet / introduction
Foods to lImIt: Refined the carb rule: Always include beverages: Dramatically reduce exercIse: 8 minutes each morning
carbohydrates like baked goods; two Powerfoods in any carb-heavy your calorie intake by drinking more (yes, just 8 minutes!)
sugar; white bread, rice and pasta; snack or meal (i.e., pasta with cheese water and skipping sugary drinks.
saturated and trans fats; high- and tomato sauce; sandwich with Limit alcohol to two or three drinks
fructose corn syrup turkey and lettuce; cereal with milk per week to maximize your results.
and berries; chips with bean dip and
salsa).
Skipping days, cheating,
A Day in the Life
and generally messing up:
of the 8-Hour Diet
Totally allowed.
7 am Wake up and drink a large glass of water.
You will also have access to our exclusive 8-Minute Workout plan, a special
designed pattern of four body-weight moves that are easy to learn, easy to
7:05 am The 8-Minute Workout. See instructions in do, easy to fit into even the busiest schedule. And yet they’ll stoke your fat-
your welcome packet. burning mechanisms for the rest of the day and enhance the effects of the
8-Hour Diet. The combination of a slimming food schedule and fat-melting
exercise moves is your secret weapon to a sleek and sexy body—for life!
10 am Break your fast. A smoothie. Bacon and eggs.
Breakfast sandwich on a whole-wheat English muffin. The 8-Hour Diet doesn’t limit food and force you to turn into a calorie
Yogurt and fruit—your choice. Remember, this isn’t calculator. It allows you to eat what you like for 8 hours a day without
about deprivation. counting calories or restricting your favorite foods and still helps you
lose a pound or more every week. Just satisfy your nutritional needs and
flavor fancies for 8 hours a day and build in our great eight Superfoods.
1 pm Lunch. BLT. Salmon salad on chilled quinoa. If you eat your eight everyday, you’ll compound the many body benefits
Grilled chicken sandwich. Roast beef sandwich with that come from an eating schedule that is scientifically proven to rev your
tomatoes. metabolism and get you lean fast.
Quick tip: Want to create your own record of your weight-loss journey?
3 pm Snack. Apple slices spread with peanut butter. Before you start the program, have a friend or family member take a full-
Cheese and whole wheat crackers. A bunch of grapes length photo of you and hang on your bathroom mirror or your fridge. After
and a handful of almonds. each week and at the end of the diet, take another. Let your “before” photo
serve as a constant reminder of where you started and each subsequent
photo as visual proof of just how far you’ve come!
5-6 pm Dinner. Grilled steak with roasted potatoes.
Pan-fried fish with broccoli. Pasta with salmon. And thanks For partIcIpatIng!
go ahead, indulge in dessert: a scoop of ice cream with the edItors
fresh berries.
evenIng A cup of soothing mint tea.
Of course, you can shift your 8 hours however you like.
Some might wish to start the day with a big breakfast,
have a generous lunch at noon, and finish with a
midafternoon snack running up to the 8th hour. We like
to finish up with the evening meal, though. That way
you sleep through most of the fast!
2 the 8-hour diet / introduction
