10x.diet power pack - flipbook

Be Lean For Life!

10X.Diet Easy DROP weight steps:

1. Register (Send your info., Upload Pix, Service Agreement & Privacy Policy).

2. Get approved by our medical staff (email and/or text message).

3. Read 10X.diet power pack, complete 10X certification.

4. Pay by credit card

5. Pick up appetite reduction medication from your pharmacy.

6. Begin 10X diet with twice daily medication!

7. Start eating lean & feeling lean. Communicate with us: Questions, issues,
problems with medication or diet, suggestions.

8. Sign in 1-2 days before you run out of medication for renewal.
Don’t weigh yourself daily, just follow the program. NO CHEATING.

Weigh yourself only at each prescription renewal.

10x.diet power pack

SUCCESS WITH 10X: D-R-O-P weight

1. Dedication / Determination - To results and to healthy life. Don’t do 10X as a passing fad.

If you’ve decided to lose weight and are Determined keep it off, do 10X. 10X may be the easiest,
least expensive, and most sustainable way to get lean for life. No special shakes or food to
purchase and no classes or support groups to attend. Just read Nutrition Facts labels, love yourself,
and stay focused. Do 10X with specific goals in mind, and commit to those goals. Sacrifice bad
habits to achieve your goal weight, like eating socially, or because it’s “time” to eat. Let those
bad habits in your life go. They’re hurting you. Eat to survive, don’t survive to eat. Learn to
walk away from food, to turn away food, and to throw away food. Better to throw it away than
add it to your flanks, thighs, or abdomen. Dedicate to avoiding situations of temptation. Whatever
the source of your extra calories has been, avoid those circumstances altogether. Also, dedicate
yourself to safe and effective use of the appetite reduction medication, which will help you
develop 10X diet habits during stage 1 (Stage 1 is weight reduction, Stage 2 is weight stability).
Once you develop 10X habits and see fat melting off, you’ll know 10X works, and won’t need the
medication so much (stage 2).

2. Recognition / Relationship / Repetition – Recognizing what is 10X and what is not 10X in

your refrigerator, in the grocery store, at restaurants, at social events, in convenience stores, and
everywhere is critically important. You must recognize 10X foods by reading Nutrition Facts
labels fanatically at the beginning so you’ll know how to choose. Your long term result depends
on your understanding of what to choose, what to eat in all situations, and what NOT to eat.

The Relationship between protein and calories is the key. Look at PROTEIN first. Protein is

reported as a number, in grams. As you’re looking at the label, multiply that protein number in
your head times ten BY ADDING A ZERO AT THE END OF THE NUMBER. For example, if
an item has 5 grams of protein, multiplying by ten (adding a zero at the end of the number) gives
you 50. If an item has 8 grams of protein, multiplying by ten (adding a zero at the end of the
number) gives you 80. If an item has 14 grams of protein, multiplying by ten gives you 140. If
an item has 23 grams of protein, multiplying by ten gives you 230. IT’S EASY!! Then look at
the CALORIES number. The calories number must be equal or less than ten times the protein
number to qualify as a 10X food.

So, if the Nutrition Facts label shows 7 grams of protein and 70 calories, it’s OK to eat on the 10X
diet. If the label shows 11 grams of protein and 90 calories, that’s also OK, because 90 is less than
110, the product of protein (11 grams) times ten. If the label shows 11 grams of protein and 250
calories (or anything greater than 110 calories), that item is NOT a 10X food. Don’t eat it, and
don’t buy it.

Constant Repetition of good choices is non-negotiable.
You didn’t gain your extra weight in one day; you gained
it over an extended period of time. It will take weeks to
months to lose your extra weight, and daily repetition of

10X habits.

3. Only you / Only 10X foods / Options - Selection of the right foods and rejection of the wrong

foods based on content of those foods on the Nutrition Facts label is your key to success. 10X is
all about FOOD SELECTION. Eat Only when you’re hungry, but again, not socially, or because
it’s “meal-time.” Consume Only 10X plus greens, as described below. Everything you put into
your mouth and your body is a choice. ONLY YOU CAN DO THIS FOR YOURSELF, nobody
else can lose your extra weight for you. Your body is the most precious item you’ll ever own
and is irreplaceable, take care of it! The amount you eat (quantity) is less important than what
you eat (quality). If you eat good quality food (10X), the right options, your body won’t need so
much quantity, and you’ll be less hungry. Regarding Options, there are a few important 10X.diet
exceptions you need to know about. We’ll explain some of these options below.

EXAMPLES OF 10X.DIET ITEMS:

SKIM fairlife® fat-free milk has more protein, more calcium and less sugar than typically found in milk.

NUTRITION FACTS

Serving Size 1 cup (240ml)
Servings Per Container About 7

Amount Per Serving:

Calories 80

Total Fat 0g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 5mg
Sodium 120mg
Total Carbohydrate 6g
Dietary Fiber 0g
Sugars 6g

Protein 13g

Vitamin A 10% Vitamin C 0%
Calcium 40% Iron 0%
Vitamin D 25%
*Percent Daily Values are based on
a 2,000 calorie diet.
Ingredients: Nonfat Ultra-Filtered
Milk, Lactase Enzyme,
Vitamin A Palmitate, Vitamin D3
Contains Milk.

Nutritional Facts

Serving Size: 1 Bag (32g)
Servings Per Container: 8
Amount/Serving:

Calories 130 Calories from Fat 35

Total Fat 4g 6% 1%
Saturated Fat 0g
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 230mg 10%
Potassium 50mg 2%
Total Carbohydrate 4g
Dietary Fiber 2g 8%
Sugars 0g

Protein 21g

*Percent Daily Values are based on a 2,000
calorie diet

Contains: Milk-Derived Ingredients and

Nutrition Facts

Serving Size 2 oz
Serving Per Container: About 2
Amount Per Serving:

Calories 50

Calories from Fat 5
% Daily Value
Total Fat 0g
Cholesterol 30mg
Sodium 180mg
Potassium 90mg
Total Carbohydrate 0g
Sugars 0g

Protein 11g

Nutrition Facts

Serving Size: 1 Frank (45g)
Amount Per Serving

Calories 45

Total Fat 1g
Cholesterol 15mg
Sodium 490mg
Potassium 140mg
Total Carbohydrate 2g
Dietary Fiber 0g
Sugars 0g

Protein 6g

NUTRITION FACTS
Serving Size 1 Piece (21g)

Calories 50

Calories from Fat 25

Ingredients:
Pasteurized Reduced Fat Milk, Cheese Culture,
Salt, Enzymes, Vitamin A Palmitate.

Total Fat 2.50g
Cholesterol 10mg
Sodium 160mg
Amount/Serving
Total Carbohydrate 1 g
Dietary Fiber 0 g
Sugars 0g

Protein 6g

Nutrition
Facts

Nutritional Facts

Serving Size 2 oz. (56g)
Servings per Container 3
Amount per Serving
Calories 50
From Fat 0
Total Fat 0g
Cholesterol 25mg
Sodium 360mg
Total Carbs 0g
Dietary Fiber 0g
Sugars 0g
Protein 10g

Nutritional Facts

Serving Size: 1 slice (1oz.)
Servings Per Container: 14
Amount Per Serving

Calories: 50

Total Fat: 2g
Saturated Fat: 1g
Cholesterol: 0g
Sodium:
90 mg

Total Carbohydrates: 8g
Dietary Fiber: 7g
Sugars: 0g
Sugar Alcohol: 0g

Protein: 7g

6 grams of protein.

6 x 10 = 60, so if there
are 60 or fewer calories,

this is a 10X food.
There are only 50
calories, so this peanut

butter is 10X.
Powdered peanut butter

is on most grocery
shelves.

Nutrition Facts The numbers shown here
are for a 3 oz. portion of
Calories 213 beef that is 85% lean and
15% fat. You can see they
Total Fat 13 g are approximately 10X.
Cholesterol 77mg The beef you consume on
Sodium 61 mg this diet should be at least
Potassium 270 mg
Total Carbohydrate 0 g 85% lean to be 10X.
Dietary fiber 0 g Ground beef should be at
Sugar 0 g least 85% lean, and steaks
should be trimmed of fat.
Protein 22 g

!! IMPORTANT NOTICE !!
Buffet selection: ALL THE GREEN (and red) VEGETABLES YOU WANT!
No corn. No rice. No potatoes. No beets. These dense carbohydrates will prevent
you from losing weight. DROP them. Forget about them. Avoid sight of them.

Many green vegetables are not 10X, but they’re low calorie, and packed with vitamins, minerals,
fiber, and healthy nutrients. You can have all the green vegetables you want, including
cauliflower, tomatoes, peppers of all color and type, cucumber, celery, broccoli, asparagus, spinach
and all leafy greens, pickles, onions, herbs, spices, and seasonings. Avocado is OK. NO
CREAMY DRESSINGS. For flavoring, vinegar, balsamic (not creamy vinaigrette, just balsamic
vinegar), citrus (lemon or lime juice), seasonings, and a bit of olive oil also OK. NO CROUTONS,
they’re bread, and NO NUTS until stage 2, they’re not 10X.

Other low calorie flavor options, not strictly 10X but low calorie, includes hot sauce, mustard, and
Worcestershire sauce. Keep carbohydrate intake low, 30 - 50 grams/day during stage 1.

Many low carb, low calorie choices available. Some of our favorites are found here:

Linda's Diet Delights & Quest Nutrition. Get the Nutrition Info app. from Mike Thomas on
your phone / mobile device for Nutrition Facts on just about everything edible.

Last, but not least never forget EGG WHITES. They’re high quality protein, easily digestible

and complete (contain all essential amino acids). No yolks because of the calories, at least not

during stage 1. Egg whites are a staple, and can be combined creatively in omelettes with

vegetables, fish, meat, non-fat cheese, seasonings, salsa, and other 10X foods for delicious meals

at any time of day. Nutrition Facts

Egg, white, raw
Amount per 1 large (33 g)

Calories 17

Total Fat 0.1 g
Cholesterol 0 mg
Total Carbohydrate 0.2 g

Protein 3.6 g

Nutrition Facts

Serving Size3 tbsp (46g)
Servings Per Container 10.0
Amount Per Serving

Calories 25

Calories from Fat 0

Total Fat 0.0 Grams

Saturated Fat 0 G

Trans Fat 0G

Cholesterol 0 Mg

Sodium 80 Mg

Potassium 75 Mg

Total Carbohydrate 0.0 Grams
Dietary Fiber 0 G
Sugars 5 G

Protein 5.0 Grams

4. Partnership / Prescription / Phentermine. We’re 10X Partners. Everyone needs help, and

you’re not alone in this. 10X is medically supervised weight loss that includes Prescription
medication (phentermine) to reduce your desire for food. You won’t be hungry. Medication
affects everyone differently. The dosage and time(s) of day you take phentermine may need
adjustment. You’ll have as much daily assistance and two way communications as you need. We
check on you periodically at Prescription (appetite reduction medication) renewal, but as a Partner
in your weight loss journey, it is YOUR RESPONSIBILITY to contact us if and when questions,
problems, issues, or uncertainties arise. We also like to know about new 10X foods and tricks you
discover, and about your successes!! If you’re like most 10X people, you’ll get excited when you
find new 10X products and solutions that help you enjoy your healthy lifestyle and stay fit.

Provide complete and truthful information about yourself to our medical staff. Some prescription
medications don’t work well with this diet. If you’re taking certain medications, we may advise
an alternative for you.

About Phentermine

Phentermine is appetite reduction medication, available by physician prescription. It was approved
by the Food and Drug Administration (FDA) in 1959, and is helpful during the weeks to months
of stage 1 (weight reduction). You may totally lose the desire to eat when taking phentermine.
The medication should help you develop 10X eating habits you’ll maintain during stage 2 to
sustain your ideal body weight. Phentermine may be used daily during stage 1, but only
intermittently as needed during stage 2 because it becomes less effective over time as your body
adapts to it. If you do not tolerate phentermine, or if it’s not effective for you, we may prescribe
an alternative for appetite reduction.

Phentermine is considered a controlled substance because of its effects on your central nervous
system. The medication is a stimulant. It will elevate your activity and alertness while reducing
hunger and cravings. If you drink coffee or consume another source of caffeine regularly, you
should use less while taking phentermine. Drink LOTS of water when using phentermine, one
gallon per day, to avoid dehydration.

Upon your initial use of phentermine, you may be hyperactive and unable to sleep, with no appetite
and perhaps other side effects. Side effects usually abate after several days to weeks. Phentermine
stimulates the heart, and can raise your blood pressure. If you have high blood pressure,
phentermine may not be recommended.

For weight loss, education is the best medication.

Become educated about 10X choices during stage 1 so you can maintain your healthy weight
without phentermine during stage 2, which is the rest of your life. Take advantage of phentermine
induced appetite loss to learn low carb 10X shopping and eating habits. If phentermine is used
without 10X, you may gain weight during stage 2. Phentermine and 10X go together, and are both
important parts of a proven weight control program.

PHENTERMINE HCL SIDE EFFECTS PHENTERMINE HCL SIDE EFFECTS

Remember that your doctor has prescribed this Phentermine HCL side effects listed by
medication because he or she has judged that the benefit likelihood and severity.
to you is greater than the risk of side effects. Many people
using this medication do not have serious side effects. Common side effects of phentermine HCL:

This medication may raise your blood pressure. Check High Blood Pressure Severe
your blood pressure regularly and tell your doctor if the Chronic Trouble Sleeping Less Severe
results are high. Nervous Less Severe

Tell your doctor right away if any of these unlikely but Infrequent side effects of phentermine HCL:
serious side effects occur: fast/irregular/pounding
heartbeat, mental/mood changes (e.g., agitation, Abnormal Heart Rhythm Severe
uncontrolled anger, hallucinations, nervousness), Hives Severe
uncontrolled muscle movements, change in sexual Allergic Skin Inflammation Severe
ability/interest. Rash Severe
Less Interest In Sex Intercourse Less Severe
Dizziness, dry mouth, difficulty sleeping, irritability, Blurred Vision Less Severe
nausea, vomiting, diarrhea, or constipation may occur. If Constipation Less Severe
these effects persist or worsen, notify your doctor or Diarrhea Less Severe
pharmacist promptly. Difficult Or Painful Urination Less Severe
Dizzy Less Severe
Stop taking this medication and seek immediate medical Dry Mouth Less Severe
attention if any of these rare but very serious side effects Extreme Sense Of Well Being Less Severe
occur: severe headache, slurred speech, seizure, Fast Heartbeat Less Severe
weakness on one side of the body, vision changes (e.g., Feeling Agitated Less Severe
blurred vision). Head Pain Less Severe
Heart Throbbing Or Pounding Less Severe
This drug may rarely cause serious (sometimes fatal) lung Involuntary Quivering Less Severe
or heart problems (pulmonary hypertension, heart valve Stomach Cramps Less Severe
problems). The risk increases with longer use of this Redness Of Face And Neck Less Severe
medication and use of this drug along with other appetite-
suppressant drugs/herbal products. If you notice any of Rare side effects of phentermine HCL:
the following unlikely but very serious side effects, stop
taking this medication and consult your doctor or Confused Severe
pharmacist right away: chest pain, difficulty breathing Diminished Blood Flow To Heart Severe
with exercise, decreased ability to exercise, fainting, Heart Valve Disease Severe
swelling of the legs/ankles/feet. Increased Lung Blood Pressure Severe
Psychosis Caused By A Drug Severe
A very serious allergic reaction to this drug is rare. Excessive Sweating Less Severe
However, seek immediate medical attention if you notice Feel Like Throwing Up Less Severe
any of the following symptoms of a serious allergic Feeling Unhappy Or Unwell Less Severe
reaction: rash, itching/swelling (especially of the Frequent Urination Less Severe
face/tongue/throat), severe dizziness, trouble breathing. Inability To Have An Erection Less Severe
Taste Problems Less Severe
This is not a complete list of possible side effects. If you
notice other effects not listed above, contact your doctor
or pharmacist.

Call your doctor for medical advice about side effects.
You may report side effects to FDA at 1-800-FDA-1088
or at www.fda.gov/medwatch.

10X.diet