After every plan that let you down, you still chose to try again. That takes more than it looks like from the outside, and I don't take it lightly.
You also chose well. Not another list of foods you can't find, and not a gym you'll use twice. One pot from your own market, a page for every day, and a walk.
And this time really is different, for one plain reason: Day 14 has a page, and so does Day 19. You won't meet either of them unprepared.
And if part of you still wonders whether something is wrong with you, it isn't. You were just never shown where the plans break.
Your workbook and both bonuses are ready below. Breathe. There's nothing to figure out tonight, because I've laid out exactly what to do, in order.
Tap the button below to download your files, then save them somewhere you'll find them again. A folder called "One Pot Method" on your phone is perfect.
Inside that one download:
Save the Diaspora Swap Sheet for any time you travel. The plan comes with you.
On a phone, a file may open in your browser first. On iPhone, tap Share, then Save to Files; on Android, tap the download icon.
Print the workbook if you like pen and paper. If not, any PDF app that lets you write on pages will do.
Check your email. I've also sent a backup copy of the download link to the address you used at checkout.
Not there in five minutes? Check Spam or Promotions, and if it's still missing, email [support email].
Open the workbook and read pages 3–15 in one sitting. That covers how it works, the guideline and its three questions, and my week, meal by meal.
Your Day 1 is the coming Monday, so your Sunday meals and Sunday weigh-ins line up with the pages. Before then, read pages 30–35: the bean gas fix, weigh-ins and your cycle, and the 14-Day Sprint. Then shop from the market list on pages 26–27, and if your family wants in, buy enough for everyone.
Then cook your beans before Monday morning: enough for Day 1, or a few days' worth frozen in small containers if that suits you.
Walk for at least thirty minutes, sometime between 7 and 10am, even if it's cloudy; the light still gets through. Then eat your day exactly as pages 10–15 lay it out, until you're full, with water all day.
Keep a piece of fruit for after the greens, because the palm oil leaves you wanting to wash it down. An apple or an orange is my go-to, but any fruit you like works.
At 4pm, weigh yourself and write the number in your 14-Day Sprint pages and in the tracker. Your 14-Day Promise is measured from it. Before bed, fill in page 36, including one line for something you noticed.
Turn one page a day, and read pages 16–25 and 28–29 during your first week. Sunday is your planned meal; enjoy it, because it's part of the method. Put each Sunday weigh-in into the tracker and let the line build.
Read page 49 before you step on the scale at 4pm. If you've followed the full 14 days and lost less than 1kg, email [support email] within 45 days of buying and I'll refund you. If your period lands near Day 14, your Day 21 weigh-in counts instead.
This is the wall, where the cravings usually get loud. Read page 56 on Day 19 before you do anything else, and keep turning the pages.
You don't have to be perfect for twelve weeks. You only have to turn one page a day, and I've already written every one of them for you. I'll see you on Day 1.
— A Nigerian man who has trained women in the gym, lost the same 13kg three times, and finally understood why it kept coming back