Introduction

The 8-Hour Diet!

Heres what you can expect in the coming weeks. The 8-Hour Diet rebuilds your day for maximum fat burn. The secret: This new meal plan and eating schedule will kick your metabolism into a fasting state, so it begins to selectively burn fat for energy. Yes, it will take some adjustment to click with the 8-hour eating schedule. Well help you through that. But once you begin seeing the body benefits, we think youll stick with this revolutionary new plan for the rest of your life. The 8-Hour Diet is the ultimate shortcut to a sexy shape now and better healtha better life!down the road.

The breakthrough in the 8-Hour Diet is a very simple idea: If you confine your eating to 8 hours, youll lose weight like clockwork! We know that because of new research coming in from all corners of the weight-loss world, and now we want to extend the benefits to you and your waistline.
This revolutionary new plan is your key to a whole menu of body benefits: sculpted abs, hotter curves, a sharper mind, better sex, and a longer life to enjoy all of the above. And it can give you all that in just 6 weeks! Best of all, its the first diet plan ever that doesnt rely on calorie counting and doesnt hound you about your favorite foods. Its a schedule, not a straitjacket. But it will slim you down like nothing before. Expect to lose a pound a week; studies show thats well within reach. Turbocharge it with the 8-Minute Workout, and you can double your results. And because youll be part of our test panel for the diet, youll receive all the benefits absolutely free. No charge, big change. Its the deal of the decade plus all your decades to come! And as part of your status as an 8-Hour Diet pioneer, well throw in the revolutionary 8-Minute Workout as well. In the time it takes to walk around the block, metabolic training expert B. J. Gaddour (the man behind Mens Healths bestselling DELTAFit program and himself a 20-pound loser on 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 Diet. The overlapping effects of the diet and workout will ensure that you emerge 6 weeks from now with:

The 8-Hour Diet Cheat Sheet

This at-a-glance guide shows how easy it will be to change your bodyand your life! Duration: 8 hours a day, during which you can, and should, eat whatever and whenever you want. The genesis of this plan has been groundbreaking research at the Salk Institute in LaJolla, California, where scientists have discovered that the timing of when you eat may be more important than what you eat in determining whether youll be slim or plump. Just pick your 8 hoursfor example, breakfast at 10AM, dinner between 5PM and 6PM, and no restrictions in-betweenand start losing. Days/week: Were dividing up our trial groups into three categories: 7 days
a week, 5 days, and 3 days. (Check your welcome email for the group youve been assigned to.) We hope youll do your best to stick with your program weve placed you in, so well know what works best. Seven-day fasters are likely to make the most progress in the quickest time, soyoure welcome!

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Toned abs A firm butt Lean legs A new sexy attitude!

Meals: As many as you want, whenever you wantas long as they fall within your 8-hour eating time. Foods: This plan is all about timing, not food restriction, so if you simply
stick to the eating schedule, it will work wonders around your waistline. But if youre eager to build on those results, we have some menu tweaks to propose. At each meal or snack, try to include two of the eight Powerfoods belowone Fat Buster and one Health Booster. Every day, youll want to be able to say, I ate my 8!

With all that going for you, why wouldnt you feel sexy? Our revolutionary plan packs the latest in weight-loss/health-gain science into a pattern of healthful living that people have been using since the beginning of recorded history, and even before that. Because of that long-term experience, combined with cutting-edge science from such legendary research institutions as the National Institute on Aging and the Salk Institute, we know that youll be able to drop a pound a week probably even moreand tone every inch of your body in weeks. And all of this not only looks great, but its also great for you. Among the health benefits youll enjoy:

The Fat Busters

The Health Boosters

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Improved insulin resistance Lower diabetes risk A stronger heart Less inflammation Less Alzheimers risk later on A sharper mind right now

Eggs and lean meats Yogurt and other dairy Peanuts, Walnuts, and other nuts Beans and other legumes

Raspberries and other berries Apples, oranges and other fruits Whole grains and oatmeal (dont forget the quinoa) Spinach and other green vegetables

At right, youll 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, well be checking in once a week and asking you to fill out a brief survey. And dont forget: Were here for you. If you have questions or need advice at any point during the program, please email us at 8HourDiet@rodale.com.

Perfect snacks: Hummus with carrots; yogurt with blueberries; green

salad with walnuts; roast beef and tomato sandwich

Foods to emphasize: Lean protein, fiber, healthy (mono- and

polyunsaturated) fats, brightly colored fruits and vegetables

the 8-hour diet

Introduction

Foods to limit: Refined carbohydrates like baked goods; sugar; white bread, rice and pasta; saturated and trans fats; highfructose corn syrup

The Carb Rule: Always include

two Powerfoods in any carb-heavy snack or meal (i.e., pasta with cheese and tomato sauce; sandwich with turkey and lettuce; cereal with milk and berries; chips with bean dip and salsa).

Beverages: Dramatically reduce your calorie intake by drinking more water and skipping sugary drinks. Limit alcohol to two or three drinks per week to maximize your results.

Exercise: 8 minutes each morning

(yes, just 8 minutes!)

A Day in the Life of the 8-Hour Diet

7 AM Wake up and drink a large glass of water. 7:05 AM The 8-Minute Workout. See instructions in your welcome packet. 10 AM Break your fast. A smoothie. Bacon and eggs. Breakfast sandwich on a whole-wheat English muffin. Yogurt and fruityour choice. Remember, this isnt about deprivation. 1 PM Lunch. BLT. Salmon salad on chilled quinoa. Grilled chicken sandwich. Roast beef sandwich with tomatoes. 3 PM Snack. Apple slices spread with peanut butter. Cheese and whole wheat crackers. A bunch of grapes and a handful of almonds. 5-6 PM Dinner. Grilled steak with roasted potatoes. Pan-fried fish with broccoli. Pasta with salmon. And go ahead, indulge in dessert: a scoop of ice cream with 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!

Skipping days, cheating, and generally messing up: Totally allowed.

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 do, easy to fit into even the busiest schedule. And yet theyll stoke your fatburning 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 bodyfor life! The 8-Hour Diet doesnt limit food and force you to turn into a calorie calculator. It allows you to eat what you like for 8 hours a day without 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. If you eat your eight everyday, youll compound the many body benefits that come from an eating schedule that is scientifically proven to rev your metabolism and get you lean fast. Quick tip: Want to create your own record of your weight-loss journey? Before you start the program, have a friend or family member take a fulllength photo of you and hang on your bathroom mirror or your fridge. After 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 youve come!

Thanks for participating! The Editors

the 8-hour diet

Introduction