The Sweet Potato Diet Read online

  Let’s face it, the reason so many people fail is because they get impatient, they just don’t see results as fast as they would like, or sometimes not at all. The Sweet Potato Diet is unlike any diet I have ever seen (and I’ve seen and even tried a ton), in that it acts fast creating some early momentum that allows people to gain confidence and control. It’s very likely you will see some amazing body composition changes in just the first 7 days. The amazing macro profile of the Sweet Potato has an unforeseen ability to rev-up the metabolism without creating insulin spikes that cause the usual weight gain you’ve likely experienced with most carbohydrates.

  Now add the power of Sweet Potatoes to my crazy (in a good way) carb cycling methodology and you have the fastest fat loss (healthy fat loss of course) ever seen in a diet. If carb cycling is a foreign term don’t worry, it sounds way scarier than it actually is. All it means is cycling your carbs from higher to lower (don’t worry, we guide you step-by-step) throughout each week.You see, when you manipulate carbs in this way you keep your metabolism guessing (more on this later).

  Most other carb cycles only alternate between high and low carb days six times a week, saving the seventh day for the reward meal with very little or no tailoring to each unique person. The Sweet Potato Diet is different and more powerful. It provides you with three different carefully designed 7-day carb cycles (Quick Fire, Activate, or the Accelerated Inferno) all of which combine high-, medium-, low-, and no-carb days for incredible effects and faster results. Plus, the cycle is tailored to exactly what your body needs. I will show you how to create the perfect portions for you specifically, and you won’t ever need to count calories or macros (forget that!). Hint: if you can close your fist you can easily do the Sweet Potato Diet. Just remember, one size never fits all (that’s why most diets have failed you in the past).

  The Sweet Potato Diet will not only have you slimmer in record time, it’s unlike most other diets because it will help you keep the weight off—forever! You see that’s the ultimate game changer for me. No more rebounds, say goodbye for good, because you’ll never meet this fat again.

  Why Does the Body Love Carb Cycling So Much?

  Carb cycling is really nature’s preferred way of getting and staying lean. It:

  Supercharges your metabolism

  Gives you the ability to eat more carbs

  Preserves and promotes lean muscle tissue

  Optimizes fat burning by working with your body

  Maximizes fat loss without losing muscle

  Carb Cycling 101 (How Exactly Does It Work?)

  When you restrict carbohydrates for an extended period, you lose fat and, in a lot of cases, water weight. But it’s not all good news: the longer you deprive your body of carbohydrates, the lower your metabolism can fall.

  However, when used correctly, taking carbs out of your nutrient intake for a day is a very effective way of teaching the body to be metabolically flexible. In other words, it gives the body opportunities to use fat for fuel when it needs to on days where there are no carbs.

  The trouble with the Standard American Diet is that the body is never given a chance to burn fat because it is so laden with carbohydrates 24 hours a day, 7 days a week, 365 days a year! When was the last time you actually gave your body the chance to burn some fat for a change? Well, using the Sweet Potato Diet will do exactly that for you; it will teach your body to burn fat when it needs to, effortlessly.

  That’s why using carbohydrates at the right time, on the right days will ensure optimum fat burning without the risk of reducing metabolism. Pretty neat, huh? The Sweet Potato Diet uses a super smart, step-by-step approach to eating the carbs you love. This not only works with your body (we’ll teach you), it stays one step ahead of it.

  This diet never deprives your body of carbohydrates long enough to allow your metabolism to slow down. The high-carb days are designed to increase your metabolism and prime your body to burn fat on the lower- or no-carb days. On these days, your body switches from burning carbohydrates to catabolic fat burning, actually burning its own stored fat and using it for fuel. Pretty smart, huh?

  High-Carb Days Actually Burn Body Fat

  A traditional low-carb diet keeps your carbohydrate intake relatively low (below 50g/day) for extended periods of time, then when you attempt to reintroduce carbs, you blow up like a blimp. There’s a much better way to drop your carbs, and that’s through a cycling format.

  You’re going to be introducing high-carb days at least twice each week. Your body won’t have a chance to adapt to the lower-carb/calorie days, no matter how long you use these cycles for. That’s the beauty of carb cycling. We are literally shocking your metabolism into using fat for energy, and the body never gets a chance to get complacent or adapt. No more plateaus and no more frustration ever again. Instead you get ongoing, effective fat loss that lasts, by working with your body’s natural systems.

  And that’s the greatest advantage of carb cycling and the power of your body when you work with it, and not against it. You are literally setting up an inferno in your body, creating a fat-burning furnace, which will sustain a more efficient metabolism for life.

  Fad Diets and Water Weight?

  Weight loss adverts do it all the time—use outrageous fat loss claims such as, “Lose 20 pounds in 2 weeks.” Sounds great. Until you look at the truth behind the hype.

  Sure, it might be possible to achieve these results, but what these programs don’t reveal is that most of the weight loss comes from dropping water, not actual fat. And they never, ever (at least in my experience), set you up to succeed long-term.

  If you lose mostly water weight, what happens when you start eating normally? I mean, you cannot succumb to the “fad diet” lifestyle forever. The water returns and, more often than not, so does the weight. And, FYI, the reality is that your body weight can fluctuate up to 5 or so pounds every day depending on the food consumed, your water intake, hormones (especially women), and your activity level.

  That’s why it’s important to focus on what really matters: fat loss, energy, real food, activity that you love, and living a sustainable lifestyle, just like the four million (and counting) people who are following me on various social media platforms. They’re fed up with the diet and fitness industry’s promises, and so am I. It’s about time for some real answers, heh?

  The Sweet Potato Promise

  The Sweet Potato Diet promises that you can lose up to 12 pounds of actual body fat (not muscle or water weight) in the first two weeks, and continue dropping body fat over the next few months, and maintain it with minimal exercise.

  You’ll feel good, have more energy, and experience true lasting weight loss while regaining your health and vitality.

  Do I Need to Work Out on the Sweet Potato Diet?

  If you can lose fat without much exercise at all, why does the Sweet Potato Diet program ask you to exercise? And why do I absolutely love working out as an integral part of my life?

  While it’s true that you’ll certainly lose plenty of fat on this diet with minimal exercise, it’s still important that you stay active for a healthy lifestyle. If you look at those in the later years of life, it’s clear that those who have done some exercise are far better off and live a better quality of life. Exercise is also important for emotional and mental wellness, which are critical for a happier, healthier, more productive life.

  To get the absolute most out of the Sweet Potato Diet, it’s important to be active at least a few days per week. But here’s the best part, you get choose the type of exercise. I want you to choose something you love, and just in case I will also give you some recommendations later in the book. Do you want to know what the very best form of exercise for fat loss is? Here’s a little secret. Are you ready?

  The best form of exercise FOR YOU is the activity you like doing most. Yep, that’s it. Find an activity or workout you love and you’ll continue to do it because you enjoy it!

  Beginner? Don’t worry, there’s a secti
on on exercise for those who don’t regularly work out. You might like to start with a simple activity such as brisk walking (even right in front of your TV) for just a few minutes a day. Believe it or not, I start all of my private clients who haven’t exercised in a long time this way and it works every time! You see, it shows you how to build in tiny new habits and eventually those habits become second nature. You’ll find it fun and invigorating and may even look to incorporate other exercises like light jogging, rowing, swimming, biking, or kayaking, or your favorite sport for 5–30 minutes a day. Even though these activities aren’t too demanding, they’re proven to build health, strength, and endurance… and of course, contribute in a major way to fat loss. Another couple of tricks I use to burn extra calories are parking further away; I always park in the last few spots and walk, and always take the stairs when there’s an option. You’d be surprised at how many extra calories you burn over the course of the week by making these simple adjustments, not to mention the great benefits to your overall health.

  Intermediate or advanced? You could opt for high intensity interval training (HIIT) or strength training (which are my preferences). The section later in the book on incorporating your workouts into the Sweet Potato Diet will help you get the most out of both the carb cycle and your current fitness routine. I also have loads of fitness tips and workouts I’ve put together on our YouTube Channel.

  Remember, the Promises You’re Used to Hearing from the Diet Industry Are All Lies

  As we dig deeper, please remember one very important thing: I pledge to only give you the truth. Even though it may not always be what you want to hear, it’s been the backbone of my entire business since I started three short years ago in my mom’s basement. If you know me from my work in the industry, you’d be nodding your head with confidence right now because transparency and truth is what I’m known for.

  This book is going to set you up for long-term success, fast fat loss, and a sustainable lifestyle, so you can live happier, healthier, and be more productive and vibrant every day.

  Fad diets don’t work long-term; they are sexy but they don’t work, and that’s just the fuel I needed to write this book.

  Remember one very important thing as we move forward:

  Healthy and sustainable weight loss is only achieved when you lose body fat and maintain lean body mass (muscle).

  The Unnoticeable Differences Are Actually the Key

  When fat loss occurs, the differences in your body are visible. But there are other major benefits to shedding unwanted fat the healthy way, too. You’ve got so much more to look forward to, just wait and trust me, it feels amazing!

  Your family and friends will quickly begin to notice the physical changes, and that’s a great first step (because we’re pretty harsh critics of our own bodies).

  Your clothes will fit better, you’ll be able to get back into old favorites, and may even need to go clothes shopping (haha fun!).

  You’re also going to feel better than you ever thought possible and experience:

  Increased energy and no afternoon crashes

  Wake up feeling rested and refreshed

  Experience better moods and fewer swings

  Curb cravings and deal with them better

  Be strong and more confident in everyday life

  The Sweet Potato Diet Has Everything You Need and a Bag of Chips

  Ok, so we don’t want to be eating chips, unless they’re sweet potato chips—haha, no really, there are some chips you can eat on this diet. They are made by Jackson’s Honest, and get this, the only ingredients are sweet potatoes, coconut oil, and a little sea salt.

  The Sweet Potato Diet you have in your hands contains everything you need to get started on your new journey and transformation. You don’t need to purchase anything else. This is it!

  All the fluff has been removed. And I’ve made it very easy to follow. All you need to do is to be patient, follow the blueprint, and stay the course. We have divided your journey into two phases, and this is so you can navigate through it and refer back with ease. This way you can go back and reference various points throughout your entire journey.

  And I’m right here to support you. I mean it: if you need to contact me, please don’t hesitate. You can reach me on Twitter @morellifit (and please do!)—I want you to succeed!

  Introducing the Sweet Potato

  By now it should be obvious that the sweet potato is the center of this diet. But why?

  Most of the world views the sweet potato as just another potato. But there is more to the sweet potato than meets the eye. Aside from not having a strong relation to the regular white potato, the nutrients and benefits of this vegetable make it a powerhouse of health. Its journey around the world and throughout history is a vast one, and all of these things make it the perfect choice to center the carb cycle around.

  GENERAL BIOLOGY

  The scientific name for the sweet potato is “Ipomoea batatas.” Ipomoea is derived from several Greek words that translate to “resembling bindweed,” a name that most likely comes from the fact that the sweet potato has a habit of twining and growing like the bindweed itself. The word “batatas” comes from the Tanino (Central American) language, stemming from the word “batata,” meaning potato. This name most likely came over with the Spaniards, who brought the sweet potato back with them from Central America.

  The sweet potato, although a potato, is not a close relative of the more common white potato. White potatoes, or common potatoes, are tubers and are more closely related to eggplants, hot peppers, and tomatoes. The sweet potato, on the other hand, is from the Morning Glory plant family and instead is a vine, which has thick roots for storing water and nutrients. The sweet potato is the thick root of this plant.

  The sweet potato is also different than the yam. Although these two are sometimes confused, they are not the same plant, nor are they from the same family. Yams originated in West Africa, unlike sweet potatoes, whose origins go back to Central America. Both are grown in tropical regions, but the yam is a coarse and hairy root and the sweet potato is smoother with a thinner skin. The yam is not grown anywhere in the United States. The USDA requires any potato labeled “yam” to also be labeled as a sweet potato because it is not truly a yam.

  NUTRITION POWER OF THE SWEET POTATO

  HEALTH BENEFITS OF THE SWEET POTATO

  The health benefits of sweet potatoes are immense, which is why this root is so widely cultivated, not only for its reliable growth, but also for its nutritional power. This root is high in fiber and aids in digestion and colon health. Its low glycemic index can help stabilize blood sugar, which can not only aid in insulin response, but can also be helpful to diabetics, whose blood sugar is a concern when eating foods that can spike blood sugar levels. This food provides plenty of long-term energy because it’s a complex carb that can be digested more slowly over time.

  The sweet potato’s anti-inflammatory properties come from being rich in vitamin A and carotenoids. These help fight inflammation in the body, which can often lead to autoimmune disorders, even arthritis, and cancer. Additionally, carotenoids are antioxidants that can help fight free radicals in the body that have been known to cause cancer.

  On top of these amazing properties, the sweet potato can help aid in weight loss. High fiber foods are great to keep you full and can help increase satiation after eating. Plus, being full on such a nutrient-dense food makes sure that not only are fewer calories consumed, but the calories are rich in nutrients. The blood stabilization effects from the sweet potato help with insulin response, which can prevent fat storage over time. This is why sweet potatoes are the perfect choice when choosing the best carbohydrate for carb cycling. Aside from being nutrient rich, the history of the sweet potato is also rich and tells the story of a vegetable that has sustained life for many nations.

  THE SWEET POTATO IN NORTH AMERICA

  The English brought the sweet potato to North America, where it has enjoyed a very opulent history. By
1796, the sweet potato had appeared in Amelia Simmons’s cookbook, American Cookery, which is considered to be the first cookbook in the country. In 1840, the cookbook Directions for Cooker, by Eliza Leslie, included several recipes for sweet potatoes. By 1936, George Washington Carver published his How the Farmer Can Save His Sweet Potatoes and Ways of Preparing Them for the Table, which included over thirty ways of preparing the sweet potato.

  The story of how the sweet potato became so popular in the United States is a story of how slavery made this “poor food” an American staple. In colonial America, as far back as 1648, the early colonists in Virginia were growing sweet potatoes as a crop to live on. As colonists moved further into the continent, so did the sweet potato. By the time Eliza Leslie published her cookbook there was a traveler who noted that in a poor rural Mississippi town, sweet potatoes were a crop that life in the area depended on.

  Even though it was once regarded as a “poor” food for both blacks and whites in the South, the Revolutionary War changed that. It was the sweet potato that was given out in rations during the war to get soldiers through and General Francis Marion of South Carolina held his men over for months on it. But even after that, the sweet potato was mostly used to feed slaves and poor white families. By the time the Civil War broke out in America, the sweet potato was called on again to help feed the masses who were war-torn and out of supplies. It was the sweet potato that helped Southerners from all classes during the war-torn years and kept families nourished while other crops remained scarce.