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When you hear the words “carb-cycling” you may think: That’s for the serious athletes and bodybuilders, there’s no way I could ever do that – it’s just too complicated. Guess again. In The Sweet Potato Diet, popular fitness guru Michael Morelli removes all of the guesswork and takes away the fear from traditional carb-cycling by simplifying it down into a step-by-step eating schedule where you’ll never have to weigh your food, and there’s absolutely no calorie counting ever.
Carb-cycling the Sweet Potato Diet way is a super simple program that will begin to work instantly. Not only will it have an incredible impact on your fat loss, but you will notice increases in energy, better health markers across the board, and a body you can be confident in again no matter how old or young you are.
Don’t worry, you don’t need to be a gourmet chef to do well on this diet, which includes 45 step-by-step, easy-to-follow recipes that will leave your taste buds happy and your stomach satisfied. The Sweet Potato Diet arranges recipes in convenient sections by course, even some sweet treats and decadent desserts which you can enjoy guilt-free on your new diet. It really works by supercharging your metabolism, promoting lean muscle gains, and optimizing fat burning by working with your body.
In this book you will see…
- Methods for carb-cycling, essential nutrition, and an accessible two-phase approach for optimal results
- Strategies to track your results and adopt the lifestyle of permanent fat loss
- Meal plans, approved foods, and a grocery guide
- Easy exercises to structure workouts around your super carb-cycle
Preface: Introducing Michael: From Fat to Fit
My story starts over ten years ago. I had been trying to get fit since my early twenties. The problem in my early twenties was that drinking in bars, doing drugs, and chasing girls got in the way of that. And while I was working really hard at the gym, I had absolute crap to show for it. Boy was I out of shape! I was the guy who one week would do cardio because I saw an article in the magazines that said it was best for fat loss, and after a few days (lol) when that didn't work, I would be on to the next. Maybe you can relate? I know after helping hundreds of thousands of people lose fat, that it's a very common cycle people go through. You hear about the latest and greatest diets, supplements, and gadgets, and immediately think it's "your answer." Well, the shiny stuff always got me. I was that guy. I did the fad diets. I tried low carb, no carb, I was on the Atkins and the Zone diets. There were just so many I lost track—it's safe to say I tried everything!
Well, not everything (as you'll read in just a moment). But I had to hit the "rock bottom", a pivotal moment, and I remember it like it was yesterday. I was walking up two flights of stairs, winded, gassed, and out of breath. I finally reached the top (it felt like Mount Everest) with two measly little bags of groceries, one in each hand, winded with a little sweat on the upper lip. I said to myself, "This shit has got to change." At this point I was sick and tired of being sick and tired. It was this pivotal moment, and some news I would receive shortly after, that lit a fire under my ass like I never felt.
At that point, I had no idea where to start. But I remember getting a call that no guy wants to get: She said, "I am pregnant." I said, "Are you sure?" She (my fiancé now) said, "Yes, I am sure." No pressure, heh? News I got at a time when I was down and out. It was bad, and I am not talking about just my health (more on this in a minute).
It's amazing how resourceful you can become in the midst of what at the time felt like a crisis. As far as my health was concerned, remember I had tried everything. Google and I became best friends, and began to sift through the never-ending plethora of diet advice until I stumbled on what the mainstream refers to as the Paleo Diet.
As I read more and more it became almost an obsession. It was the only thing that has ever made sense. If it was going to work, I knew I had to simplify it otherwise I was doomed for failure. I couldn't do the same thing I had done in the past and expect a different outcome—that's just insanity. The baby steps included a more whole foods diet. I slowly—and I repeat, slowly—started to replace the processed crap I was eating with whole foods from as close to nature as possible.
I remember the last couple of things to go (haha)! What do you think they were? What would yours be? For me it was cereal and pizza. Damn I love me some Fruity Pebbles! I could polish off a whole pizza and an entire box in one sitting. Looking back: Holy moly, what a chemical shit-storm that was. It was a gradual process that took months and months. The less processed my diet became the better and better I felt. I had more energy—insane amounts actually—and clarity and focus. It was during this time I kicked my alarm, too.
Now that I finally had a good hold on my diet, it was time to take a look at my exercise. Along with my less-processed diet, I started doing what I thought were really cool exercises. I found them online and just started stringing them together. These are exercises that you may have heard of, like burpees, mountain climbers, and planks. More on exercise later, and don't worry, it will be much simpler than that, in fact this diet works like magic even without exercise.
At this time I was very limited, and didn't have the money for a gym membership. As this was all going on I was also going through bankruptcy and divorce (I told you it was real bad!).I was living in a tiny 1,000-square-foot apartment, and all I had access to was a set of dumbbells. It was actually a blessing—remember I had tried the gym before and failed over and over again…
Are you ready? Get this! Just 113 days later, I was able to go from 24% body fat down to 8%, I dropped 27 pounds of fat, and saw my abs for the first time in my life. It was like the fat melted off my body as I witnessed it in real time.
At this time, believe it or not, I had what many refer to as a spiritual awakening. One of my very best friends, and someone I still admire, handed me a Bible. His name was David Olson.It was a little green Bible with my name in it and it had a suggested reading schedule.
I wasted no time. I started reading it every day. You see, David was the kind of guy I wanted to be like. Always positive, caring, sympathetic, and most of all, willing and ready to serve. He had something special and it wasn't money, which I had thought for the longest time equated to happiness. I was, and still am to this day, hungry for growth. Would you believe I made flash cards with biblical verses and started to memorize them?
Four months passed by and all of the growing began to compound, people started to notice me. It felt so good, especially for someone that always craved his dad's approval. Looking back, through all of the client work I have done, I have realized that validation is something that makes us all feel good. I also will always remember my family saying all sorts of positive things. I even remember this girl at a coffee shop I went to regularly noticing my progress. Back then it was called Alterra, it since has been changed to Colectivo. Talk about motivation! There is no better motivation than being noticed and acknowledged for your accomplishments.
Even with all of this very gratifying success, I had a couple big clouds looming. I knew I had to get on the other side of the divorce and bankruptcy in order to really make some serious strides, because what it was doing to my mindset at times was very much holding me back—I could just feel it.
I needed more motivation than just a nice set of abs, so I dug deep in search of something more meaningful than looks or success. Something that could provide me with that lasting motivation, a motivation I could wake up and think of every day. Needless to say it was my little girl Carina Marie. The biggest blessing my life has ever seen. Words can't explain what this little girl has taught me in the four short years she's been in my life.
You see, she deserved a good life. I remember holding her (I was the very first one) like it was yesterday, looking into her eyes (tears filled mine up), and I remember saying to her, "Daddy will not ever fail you." And from that moment on I get a reminder every morning at 7 A.M. and it reads, "You're doing this for your kids," because since then we had Carmello, our little man.
So my quest for knowledge began. I read and read and read. I studied everything from paleo, vegan, IIFYM, carb cycling, and blood/DNA type diets. You name it, I read and studied it. I was hungry (pun intended) and always learning, and that hasn't stopped ever since.
Through all this hunger, a passion had been formulated. I realized my passion was to help others realize their full potential so they, too, could live happier, healthier, more productive lives.
This was all well and good, but I knew if anyone was going to take me seriously, I needed more than just a nice six-pack and a good story. I needed some credibility to go along with it. And so over the next six months I completed a total of five certifications: CPT-ISSA, RKC, CF-L1, OPT, and CrossCore. Today I have a total of six with a certificate in Neural Linguistic Programming (NLP), believe it or not this is the one that allows me to help people break through the mental barriers that we all face from time to time.
Talk about cruising, that was me! My brain, my body, my spirit. I remember fist-pumping through the house saying to myself, "Look out world." Haha! At the time I had absolutely no idea what that meant. I know now that I needed to capture America's attention somehow, someway. And with all of the social media channels sounds easy, right?
But it wasn't. There were thousands of stories just like mine competing for the world's attention. I had to think, what made me any different? At the time I didn't know. But what I did know was that my daughter, only months old, needed me and quitting was not an option. She was depending on me.
So I knew it was time. It was time to put myself out there. I remember my very first video about three years ago (it's still on YouTube). No one was watching, I mean no one. I didn't have even 100 subscribers. I remember being in my mother's basement, bankruptcy finally behind me. It wasn't fun. Imagine being on your own for over a decade and having to move back in with your mom in your thirties, with a newborn and a fiancée.
I will never forget the day. I finally made the commitment in my mind. I set up my iPhone and walked in front nervous as all hell. If you watch that video (and I hope you do) you'll see me rocking back and forth, so much that I probably left a groove in the floor. Haha! Fun times for sure! Lots and lots of retakes and videos later I found a new confidence in myself, one that surely I never knew I had. From that point on it just got easier, now you can't keep me from getting in front of the camera, I love it! From my daily live streams, to the weekly YouTube videos, with daily Snapchat and Instagram posts, you'd think I would have a couple clones!
It's so surreal now that I have such an amazing community that allows me the privilege of sharing my journey. I remember back a few short years ago, months and months went by when no one was listening. I remember for what seemed like forever, I had no subscribers, as in zero!
But then along came Instagram, and I saw lots and lots of action happening, so I quickly started posting daily; multiple times a day in fact. I remember at one point, waking up a couple times through the night so my followers in other parts of the country would see my content. I did this for over a year. My mother thought I was crazy, and poor Amanda. I remember waking her up on several occasions, as if taking care of our newborn wasn't enough. Looking back, I realize just how lucky I am to have such a cheerleader in my corner.
Fast forward just twenty-four months and I have a best-selling program called HIIT MAX™ with over 150,000 copies sold by May 2015. I also have a newsletter with over 300,000 active subscribers and millions of followers all over the world.
Today, just a year later, we are a full-fledged health and wellness company providing custom nutrition and training solutions and some of the cleanest supplements on the market. We have served over 200,000 people through direct sales of products, programs, and services. We have clients on every continent and look forward to serving even more. We also have a very active blog (www.morellifit.com) that's updated with new cutting-edge nutrition and training advice a couple times per week. The daily unique visitors are growing and nothing brings a big smile to my face more than an active, growing community of like-minded individuals who share a passion to live their best.
I chalk up this early success to a couple of key factors: transparency and trust. I have never recommended or put my name on something that I didn't feel was the absolute best. As you read the chapters of this book, it's important to know that I am right there with you, eating sweet potatoes, enjoying the benefits and the results that this lifestyle offers. My entire family eats them as our main carb source, even my kids follow the Sweet Potato Diet, we are all in!
Since my mother's basement, the mission has been: "Let's get fit together." It's through this mission that comes a vision to create a social revolution. By using health and fitness as our catalyst, I believe we can foster a community where people continually grow to the next level of awareness. It's in this environment where people will thrive, and live a life full of abundance and fulfillment.
I believe it's the Sweet Potato Diet and its simplification that lends itself to the cultivation of such a group, and I will always look for what will have the biggest impact on the most amount of people. This is why you're holding this book. This is why I live this book each and every day, and this is why this book is the last diet book you'll ever feel the need to buy.
Not only have the principles in this book paved the way for my new lifestyle, they have also changed the lives of thousands of my clients, and I am proud to share it with you now. The Sweet Potato Diet is based on proven results, from people just like you every single day. Here's to your transformation. And always remember to be patient, stay the course, and let's get fit, together.
Introduction: The Truth About Carbs
Why The Sweet Potato Diet Is Different
Carb cycling the Sweet Potato Diet way is a simple yet powerful 7-day eating schedule that harnesses the power of the sweet potato to ignite fat-loss, increase energy, and keep you fuller longer. This means less cravings, keeping you on track for some of the most rapid fat loss you've ever experienced, and the best part is you'll never feel deprived because there are so many tasty recipes to choose from.
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 section 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?
- On Sale
- Apr 4, 2017
- Page Count
- 320 pages
- Da Capo Lifelong Books