Ignite DailyBurn User manual

Quick Guide
Ignite Your Weight Loss,
Balance The Results.
ONLY AT W WW.DAILYBURN.COM

Introduction
2
Introduction
Welcome to DailyBurn Ignite! Ignite is a nutritional lifestyle
that will help you lose weight and keep it o. This is not a
fad diet; it’s not about losing weight while sacrificing health.
Ignite is about eating how we believe you were meant to eat
so you can live the life you were meant to live. And, when
you eat using the Ignite eating method you should also feel
great, have a ton of energy, and lose weight too!
This quick guide was designed to give you a starting point so that you can get started
on Ignite right away. It’s less focused on the “why” and more focused on the “what”
of the method. If you want to get in-depth on the Ignite method, you’ll find a myriad
of resources on DailyBurn.com that can answer the “why” questions. DailyBurn.com
also has many practical tips for living out Ignite everyday and an active community
that can help answer any questions you might have about the system.
We are really excited to have you join us and we think the Ignite eating
method will change the way you view nutrition. With Ignite you can
finally reach your fitness and weight goals and live the life you were
meant to live. Start Igniting today and learn if Ignite is meant for you!
What makes Ignite Dierent?
Quality vs. Quantity
One of the main dierences between Ignite and other “diets” is that with Ignite
you focus on food quality more than food quantity. Most diets are based on
pure calorie-restriction; they help you lose weight only by limiting the amount
of food you eat. These diets rarely work for very long because you always feel
hungry and deprived. It’s a big reason that so many diets fail and one of the
causes of the “yo-yo” eect that many experience when trying to lose weight.
With Ignite we orient you to foods that are both very nutritious, satisfying and
filling. As a result, you will tend not to overeat. You’ll learn what foods really make
you feel great and you will have lots to chose from too! We will also teach you
what foods you need to avoid most of the time if you want to reach your goals.
For many of you who have tried diet after diet, it’s going to be quite dierent
to not count calories and not try to purposefully limit portions. Of course, the
This is version 1.0
of “DailyBurn Ignite
Quick Guide”. For the
latest version please
visit our website.

3
Introduction
point of Ignite is not to consume an unlimited number of calories. It’s a way of
eating more satisfying and better calories that will keep you feeling great. Ignite
is very freeing - you can eat when you want and will not be counting calories
or points. No weighing and measuring your food. No fancy calorie counting
tools. In fact, once you have learned the right foods to eat and what foods to
avoid, this is probably the easiest nutrition program you have ever done.
Avoiding the “Evil 6”
Evil is a strong word of course, and it’s maybe strange to think of food as evil. But
we use this term with Ignite to ensure that you are straying away from specific
foods that most commonly cause issues in people’s diets. We want you to
really change your thinking. Most people are unaware that they are intolerant,
allergic or just don’t respond well to some of the foods they eat. Our approach
is to remove certain foods in their entirety for a period of time so you can really
determine if they cause problems for you or not. Even if you think they don’t
cause you problems - you still need to remove them for a time on Ignite.
For the first part of Ignite, you will completely remove the following foods
from your diet:
You should think of the Evil 6 as potential troubled spots that may be preventing you
from reaching your goals. As you soon see in our phased approach, you will not eat
these foods for 21 days during the first phase and then only on occasion after that.
Phased Approach to Sustainable
Nutrition Lifestyle
The Ignite nutrition program has two phases: Ignite and Balance. The first phase of
Ignite is so important that we decided to name the whole nutrition system Ignite.
The Ignite phase is a 21-day removal program where you completely eliminate the
“Evil 6” and do not cheat for the 21-day period. During that period we will also be
guiding you to choose healthy foods, working on emotional reasons that are keeping
you stuck, and getting you up-to-speed on why you should eat certain foods and
remove other foods. It’s an educational system - first you jump in and decide not
to eat the “Evil 6” for 21-days and we explain to you why during the process.
The Balance phase is a sustainable method of eating after you have
successfully completed the Ignite phase. In Balance we give you a system
that allows you to “cheat” every once in awhile and choose foods from
the “Evil 6”, but helps you maintain balance in your lifestyle. It’s easy
to follow Balance with the simple guidelines we put in place.
The important thing to know about Ignite is that it is sustainable. We
aren’t asking you to give up foods that you love forever. We’re asking for
a 21-day commitment so you can feel the dierence yourself and then
give you a framework that you can live with for the rest of your life.
GLUTEN SOY
PROTEIN
DAIRY ARTIFICIAL
SWEETENERS
ADDED
SUGAR
ALCOHOL

4
Phase 1: Ignite
Summary of Ignite Phase
Belive in yourself. “You can do anything for 21 days.”
When you start Ignite you must begin with a 21-day removal cycle. It
is an intense, all-out program that should begin a real change in your
body. It’s 21 days for a reason; you need a full 21 days to complete the
cycle. You’ll be able to judge on your own how eective Ignite is!
During this phase, you will be:
• Making specific food choices to make your body change
from depending on consumed sugar and instead using
your own body’s energy as a primary fuel source.
• Removing common problematic foods that prevent people from losing weight.
• Replacing bad foods with healthier choices that fuel
your body properly and are more satisfying.
Because the 21 days are important, it is essential that you do not cheat during
the Ignite cycle. Not even once. If you do, you need to start the 21-days over again
(something we call ReIgnite).
Phase 1: Ignite
• Totally eliminate the following items from your diet for 21 days: gluten,
soy protein, dairy, added sugar, artificial sweeteners, and alcohol.
• You get three meals a day and one snack (if you are hungry).
• Eat within 1 hour of waking up and stop eating
3 hours before going to sleep.
• Your first meal of the day should be a protein shake.
• There is absolutely no cheating during this phase. If you
cheat you have to start the Ignite cycle over again.

5
Phase 1: Ignite
Remove the “Evil 6”
For the Ignite phase, you need to remove all of the “Evil 6” from your
diet and replace them with healthier options. The “Evil 6” are:
GLUTEN
SOY
PROTEIN
DAIRY ARTIFICIAL
SWEETENERS
ADDED
SUGAR
ALCOHOL
GLUTEN SOY
PROTEIN
DAIRY ARTIFICIAL
SWEETENERS
ADDED
SUGAR
ALCOHOL
GLUTEN SOY
PROTEIN
DAIRY
ARTIFICIAL
SWEETENERS
ADDED
SUGAR
ALCOHOL
GLUTEN SOY
PROTEIN
DAIRY
ARTIFICIAL
SWEETENERS
ADDED
SUGAR
ALCOHOL
GLUTEN
SOY
PROTEIN
DAIRY ARTIFICIAL
SWEETENERS
ADDED
SUGAR
ALCOHOL
GLUTEN SOY
PROTEIN
DAIRY ARTIFICIAL
SWEETENERS
ADDED
SUGAR
ALCOHOL
For many people, Gluten causes problems that are not fully
understood. For now you just need to know that on Ignite you
will avoid all Gluten. Gluten is found in wheat, rye, and oats.
Lots of processed foods have gluten (cookies, crackers, cereal,
etc.). Other common foods with gluten include bread, pita, soft
tortilla, and most baked goods. “WHY NO GLUTEN?” ARTICLE
Milk does not necessarily do the body good. Stay away from milk, cream,
butter, yogurt (even greek yogurt), and cheese. Eggs do not count as
dairy. Dairy is often high in calories and high in fat, and you will avoid it
on Ignite. “WHY NO DAIRY?” ARTICLE
No soy foods for 21 days. That means soy sauce, soy oil, or any
processed food that contains soy. Small amounts of compounds derived
from soy like supplements that contain soy phytosomes are ok.
“WHY NO SOY?” ARTICLE
Don’t eat anything with over 10g of added sugar per serving. Beware
of sauces (they often have sugar). Added sugar hides in food in many
ways: high fructose corn syrup, honey, fruit juice, maltodextrin, etc. Read
the labels and look at our other guides to learn how to decipher the
chemicals that companies are adding to your “food”. Sugar increases
the body’s insulin response, which is known to increase fat storage in
the body. You can eat fruit, but stay under 20g of total sugar, including
natural sugar per meal. An apple for example, contains 20g of sugar on
average. “WHY NO ADDED SUGAR?” ARTICLE
Diet sodas are out folks. No aspartame, saccharin, sucralose, etc.
“WHY NO ARTIFICIAL SWEETENERS?” ARTICLE
No drinks of any kind for 21-days. You booze, you lose.
“WHY NO ALCOHOL?” ARTICLE
See Appendix B for
a full list of “Sneaky
Ingredients”

6
Phase 1: Ignite
So, what do I eat?
Now that we have removed most of the bad stu, let’s focus on what you can
eat during the 21-day Ignite cycle. A typical Ignite meal should include:
Lean meat and veggies should be a bulk of your
calories. Here are some common pitfalls:
• Go easy on the nuts. No more than one palm full a
day because they are so calorie dense.
• Go easy on the fruit. A couple times a day or so is OK, preferably
after a workout. Stick with low glycemic fruit like berries. No
bananas you monkey. “WHICH FRUIT IS BEST?” ARTICLE
• French fries and potato chips aren’t allowed during
Ignite. You didn’t find a loophole.
A note about calcium
It’s important to watch your calcium levels during Ignite because
most people consume calcium from fortified dairy and soy.
Because we are asking you to eliminate these foods for 21 days, you
should regularly be eating calcium-rich foods, including:
• Calcium fortified almond milk
• Almonds and almond butter
• Fish that contains small bones like canned salmon or sardines
• Kale
• Sesame seeds
• White beans
• Arugula
Eat enough carbs to fuel your body
Depending on the types of foods that you choose to eat in Ignite, your nutrition
plan might be too low in carbohydrates to maintain your energy levels, especially
if you are on a regular workout track that requires a lot of hard work like
DailyBurn Inferno. A diet too low in carbohydrates can lead to ketosis, muscle
Leanmeats:
chicken, fish,
lean beef or pork
(grass fed, free
range, organic)
Lotsofveggies:
Eat as many as you
desire. Remember
that broccoli gives
you gas before
you go crazy
(thank us later).
aLittLebitof
heaLthyfat: nuts,
coconut oil, olives,
olive oil, avocado.
aLittLebit
ofhighfiber
carbs(butno
gLuten!): brown
rice, sweet potatoes,
quinoa, beans, low
glycemic fruit, etc.

7
Phase 1: Ignite
breakdown and calcium deficiency. You can follow this plan and be consuming
a balanced diet, but it will vary by what foods you choose to consume in your
personal plan. Some people feel just fine on a lower carb plan, while some
need 30% of their daily calories from carbs to have optimum energy levels.
How do you know if you are not getting enough carbs? If you
continue to feel sluggish and tired after the first few days of Ignite,
or if it takes longer than a day to recover from your last workout, try
increasing your carb levels incrementally until you feel better.
Meal timing
You are going to have three meals a day during Ignite: breakfast, lunch, and
dinner. You can have a snack between lunch and dinner if you need it.
Spread the meals out during the day. You should eat breakfast within 1 hour of
waking. You need to eat dinner at least 3 hours before you go to bed. Don’t snack
at night. And, don’t get all fancy - eat like normal people: 3 solid meals a day and a
snack or two if you get hungry. Ignore the advice of people who say you need to eat
6 times a day - they are typically bodybuilders or doing calorie restriction diets.
Shakes for Breakfast
The most common mistake that people make when starting a nutrition
system like this is to eat eggs everyday for breakfast. Don’t do that
- instead, we recommend having a protein shake every morning.
It’s solid nutrition and a really fast way to do breakfast right.
Here’s the deal with protein shakes: most contain at least dairy (whey), but many
contain dairy, gluten, and more than 10g of added sugar or artificial sweeteners.
You can’t have those on Ignite. You have a couple options: 1) You can find a
Whole Foods or another hippie grocery store and find some really terrible tasting
shake with none of those ingredients, or 2) You can try DailyBurn Fuel which
tastes good and has nothing bad in it. Your choice, but we obviously have an
opinion. Buy whatever you want, but it can’t have the “Evil 6” ingredients.
Also, don’t mix DailyBurn Fuel with just water. We’ve designed it so that you
need to add nutritious foods to it to complete your meal. A common shake
recipe we use here at DB headquarters that we think tastes really great is:
Remember, you can do Ignite without a shake, but it is really hard
to stay consistent and we highly recommend DailyBurn Fuel.
• 2 scoops of DailyBurn Fuel (vanilla or chocolate)
• 1 cup coconut milk
• 1 tablespoon almond butter
• 2 cups frozen berries
• ice/water to taste.
DailyBurn Fuel
comes 2 great flavors
- vanilla & chocolate.
Visit our store for
more info.

8
Phase 1: Ignite
A typical day on the Ignite cycle
Here’s what a typical eating schedule looks like during your 21-day Ignite cycle.
breakfast (within 1 hour of waking): DailyBurn Fuel Shake
Lunch: Huge Salad with lots of greens veggies, chicken breast, olive oil
snack: Small handful of almonds and 1 small apple
Dinner (2-3 hours before bed): Salmon, broccoli, quinoa
Notice how there are no measurements next to the food. Remember, this isn’t
calorie counting. Don’t over eat - just eat slow and eat until you feel satisfied.
Your body knows what it’s doing, especially when you get rid of the “Evil 6”.
The Grocery List
The following chart contains the list of approved foods that you can eat during
the Ignite Phase. These can be combined to make a wide variety of healthy
meals. You’ll want to stock up with these when you go to the grocery store.
PROTEIN
• Lean chicken and turkey
• Cold water fish and shellfish
• Lean grass-fed beef
• Lean pork
BEST FAT CHOICES
• Raw nuts and seeds
• Olives and olive oil
• Coconut milk or oil
• Avocado
BEST VEGGIE CHOICES GO CRAZY
• Arugula
• Asparagus
• Bamboo
• Bean sprouts
• Beets
• Bell peppers
• Cucumber
• Broccoli
• Brussel sprouts
• Cabbage
• Cauliflower
• Celery
• Fennel
• Chives
• Collard greens
• Jalapenos
• Eggplant
• Endive
• Garlic
• Green beans
• Leeks
• Kale
• Onions
• Lettuce
• Mushrooms
• Radishes
• Shallots
• Spinach
• Squash
• Swiss chard
• Turnip greens
• Watercress
• Artichokes
• Zucchini
STARCHY CARBS USE SPARINGLY
• Tomatoes
• Lima beans
• Okra
• Pumpkin
• Sweet potato
• Turnips

9
Phase 1: Ignite
Try delicious Ignite-
friendly recipes at
www.DailyBurn.com.
Don’t forget to leave
a comment!
DailyBurn Ignite Recipes
Still having a hard time deciding what to eat? We’ve got you covered. We’ve
created lunch, dinner, and snack recipes that are Ignite approved and available
anytime on DailyBurn.com. All of the recipes are designed to produce just
a serving or two, so double the recipe if you are feeding a family. Also, you’ll
see that we included an ingredient image and an image of the final product.
Check out the ingredient image to get an idea of what a proper portion size
should be. While it’s true that Ignite is not a nutrition program where we ask
you to count calories and restrict food, you will probably find that after Ignite,
you won’t be as turned on by restaurant-sized portions of food at home.
It’s important to remember that we’re not asking you to become Wolfgang Puck
overnight. If you are used to eating convenience food or not cooking at all, pick
out some of the easier recipes to start with. Seriously, it’s not that hard to whip up
a salad with homemade salad dressing. The ingredients that we’ve included can
be found at most grocery stores, so you don’t have to worry about making trips to
multiple specialty stores. Finally, don’t be afraid to experiment. You are welcome
to use our recipe suggestions, but you don’t have to. Try subbing in your favorite
vegetables for a veggie that you don’t like, our put your own spin on one of our
recipes. Better yet, share your Ignite recipes with the DailyBurn community.
• Legumes
• Black beans
• Chick peas
• French beans
• Great northern beans
• Kidney beans
• Lentils
• Pinto beans
• Peas
• Carrots
• Brown rice
• Quinoa
BEST FRUITS
• Berries (blackberries, blueberries,
raspberries, strawberries)
• Apple
• Cherries
• Pears
• Apricots
• Peaches
• Limes
• Lemons
• Plums
• Oranges
• Grapefruit
• Kiwi
• Pomegranates
DRINKS
• Water
• Tea
• Coee (black, or add some coconut
milk creamer if you must)
• Seltzer

10
Phase 2: Balance
Summary of Balance
After you complete your 21-day Ignite phase, you may have already
begun to see changes, you have less cravings for bad food, and your
energy is starting to become steady and strong. You are starting to feel
like you should eat this way forever. You rock and everyone knows it.
In a perfect world, if you’re feeling great and seeing results, you should
continue to eat this way always. The problem is, this isn’t doable for
most people. You don’t want to be that jerk at parties with weird
dietary restrictions. You want to go out with friends on the weekends.
And, damn it, you want to have a piece of pizza once in awhile.
The good news for normal people is that if you make it through the entire
Ignite cycle without cheating, you can aord to cheat just a bit. Your body is
now in what we consider “balanced”. If you continue to eat flawlessly 90% of
the time, you can cheat a little and it won’t make or break you fitness goals.
The problem with creating a general guideline of “you can cheat 10% of the
time” is that it isn’t easily quantifiable. Does that mean you can have an entire
cheat day? What about three cheat meals? Can I take o a whole weekend?
And, if you don’t quantify how much you can cheat, our experience shows
that people start cheating more and more, until a month later they are back to
old habits of eating Cheetos while watching infomercials in their sweaty tank
tops at 4am. No more! What you need is a system that lets you cheat once in
awhile but keeps you accountable. Luckily, we have created such a system.
Phase 2: Balance
• 90% of the time you continue eating the same
as when you are on the Ignite phase.
• You receive a weekly balance that you can “spend” on non-ideal foods.
• Each time you eat a serving of gluten, soy, dairy, over 10g of added sugar,
artificial sweeteners, or alcohol you subtract one from your Balance.
• Your balance resets every week and there is no carryover.

11
Phase 2: Balance
1sLiceofpizza

1bottLeofbeer

1sLiceofcake

Balance Basics
DailyBurn Balance is super simple. It’s not based on calorie counting - it is
based on food quality. Everybody starts with the same weekly balance. If you
don’t workout much you get a balance of 10. If you workout three times a
week or more (preferably DailyBurn Workouts of course!) you get a weekly
balance of 15. Your balance resets every week. It’s up to you to keep track
of your balance and use it in the wisest and most ecient way possible.
If you know you have a cheat meal coming up - save your balance!!
Each time you eat a serving of food that has any of the “Evil
6” then you are spending against your balance:
SUBTRACT  for each serving that contains gluten
SUBTRACT  for each serving that contains dairy
SUBTRACT  for each serving that contains soy protein
SUBTRACT  for each serving that contains > 10g added sugar
SUBTRACT  for each serving that contains artificial sweeteners
SUBTRACT  for each drink that contains alcohol
You can spread out the balance throughout the week, or you can use your whole
balance on one day (or meal - yikes!). The important thing is that you need keep
track and stay within balance each week.
One thing to pay special attention to is that some cheat foods have
multiple Evil 6 ingredients in them. Eating these foods can rapidly deplete
your balance. Here are some examples of popular cheat meals:
If you cheat smart, you can better utilize your balance during the
week. Instead of beer (2) you could have wine (1). Your balance
can really go a long way if you make good decisions.

12
Phase 2: Balance
I’ve been staying within balance, but I’m gaining
weight. What do I do?
Unwanted weight gain on our system is usually a symptom of
overeating or not measuring your serving size correctly.
If you drink a 6 pack of beer, that’s 12 o your balance. A slice of pizza is 2, not
a whole pizza. You get the idea. Be honest with yourself with serving sizes.
We also suggest that you take our symptoms quiz and rechallenge each of the
“Evil 6” to see what it does to your body. Rechallenge is covered on DailyBurn.
com. If you find that your body can’t handle a certain item, then we suggest
you never spend your balance eating that food. For example, if you find that
gluten is problematic for you, you should never eat gluten, despite having
the balance to spend. Use your credits on something else, or not at all.
What counts as >10g sugar?
For Ignite we want you to stay away from sugar as much as possible. We
are specifically recommending that you don’t eat any food that have
>10g of added sugar. Mostly, this means stay away from processed foods
as much as possible. We don’t want you to fret about things like adding
a few berries to your DailyBurn shake - this is not about total sugar.
Added sugar like the frosting on your Frosted Flakes and natural
sugar like the sugar that makes an apple taste sweet act similarly
in your body, although there are a few key dierences.
• Both added sugar and natural sugar can spike your blood sugar levels,
causing an insulin response. Insulin is the storage hormone. Not
only does insulin facilitate the storage of fat in our fat cells, it also
stores nutrients in our muscle cells. When you eat added sugar from
processed food and then go crash in front of the tv for the evening,
your pancreas pumps out an incredible amount of insulin to store all
of the energy that will not be used immediately. Conversely, if you eat
natural sugar from a whole food like an apple and then start a workout
30 minutes later, your body uses the sugar from the apple as energy
after breaking down the fiber and absorbing the nutrients in the food.
• Timing your natural sugar intake is important. Only eat foods
with natural sugar early in the day (in the form of fruit in your
morning shake) or around your workout as part of a pre or post-
workout meal. By timing your intake of natural sugar appropriately,
you’ll be able to use storage properties of insulin as a tool. When
you consume natural sugar and protein after your workout for
example, the insulin surge will promote muscle growth and
enhanced nutrient absorption to speed muscle recovery.
How can you tell the dierence between natural sugar and added
sugar? It’s all in the ingredients. Check the ingredients lists on food
labels and look for ingredients that are code words to added sugar.
You can find a full list of these sneaky ingredients here. Consume
natural sugar according to these guidelines, and you’ll be fine:
1. If it is a whole food that is found in nature, go for it. If
it is a processed food, read the ingredients list on the
Q
Q
A
A
Every time we explain Balance, certain questions pop up. Here are some
of the common questions and our “ocial” DailyBurn stance.

13
Phase 2: Balance
Losing sight?
Reignite! Go through
the full 21-day Ignite
cycle again to restart!
food label and look for sneaky added sugar.
2. Only eat one serving at a time. No binging on multiple servings of fruit.
3. Time your natural sugar intake for the first half
of the day, or around workouts.
4. If you have a family history of diabetes, insulin sensitivity, or
hypoglycemia, proceed with caution when it comes to natural sugar.
Does this mean I can eat french fries all the time
and stay in balance?
No. Obviously.
Just because something doesn’t spend against your balance doesn’t mean
you should eat it all the time. If you eat a whole watermelon everyday it
won’t be good because even the natural sugar is high in calories. Same with
potatoes and other foods. Stick with the Ignite diet and you will be fine.
Getting out of Balance
If you are in the Balance phase and you find yourself consistently going out of
balance (using more than your 10 or 15 for the week), then most likely you need
to reset and go through Ignite again to get on track (ReIgnite). Don’t beat yourself
up about it - it happens to a lot of people. Go through a full 21-day Ignite cycle
again and make sure you really nail it and you will be back on track in no time.
Q
A

14
Before You Start Ignite
Prepping for Ignite
It’s always important to set up for success for any nutrition program, and
Ignite is no dierent. DailyBurn will take you through these steps but we
highly recommend you do this before you set your starting day:
OOgetriDofaLLfooDswiththe“eviL6” - You need to get every potential
cheat food out of your house, oce, and total environment. We highly
recommend you just trash the food with the bad ingredients, but you can
also give them to someone you really don’t like. Make an event out of it.
Take a video, snap some photos, and post your cupboard makeover online.
This is the start of a new you. Get excited! By staying positive and getting
the whole family involved in your cupboard makeover, you’ll spare the
tears as you toss your family’s favorite boxed cookies out of the house.
OOgotothegrocerystoreanDstockuponthegooDfooDs - It’s
important to have what you need around the house so you can cook smart
and pack food for when you are on the go. If you don’t have good stu nearby,
you are going to be tempted to cheat. We recommend cooking most meals
for at least the first week because the Evil 6 hides in a lot of restaurant food
if you don’t know where to look. Print out our grocery list and go get some
good food. Don’t worry about the cost. Many people freak out about the
thought of buying healthy foods because they have heard that organic foods
are a price gouge. You don’t have to buy the organic version of every food
on our list. Check out our organic produce on budget article to learn what
foods what the highest levels of pesticides, and which foods you can by
commercial varieties of. As the saying goes, pay the farmer or pay the doctor.
OOorDeryourDaiLyburnfueL - Breakfast is important on Ignite and we
recommend DailyBurn Fuel to get started right. You want to have it on
hand so you can start your new nutrition plan out on the right foot.
OOtakeyourbeforepicturesanDmeasurements - Take pictures from the
front, side, and back before you start Ignite. You can keep them for when you
make your big reveal after you lose weight and look great. You’ll want them for
motivation of yourself and others, so make sure you take them before you start.
OODownLoaDtheigniteappforyourphone - We’ve created an
app for iOS that helps you keep track of your meals on the go and
have Ignite resources with you at all times. You don’t have to have
the app to successfully do Ignite, but we think it helps. Download the
app on the Apple app store by searching for “DailyBurn Ignite”.
Before You
Start Ignite

15
DailyBurn Fuel Recipes
We’ve created a ton of recipes on DailyBurn.com that you can use with
your DailyBurn Fuel. Here is a sampling of some of our favorite:
Chocolate Raspberry VISIT RECIPE
What could be more indulgent than rich chocolate
and raspberries? This protein shake packs in over
50% of your daily Vitamin C requirement, and close
to a third of your daily Vitamin K requirement.
Ginger Peach VISIT RECIPE
This classic flavor combination tastes even more refreshing
blended with DailyBurn Fuel. Ginger is a strong flavor,
so only add a little at a time to the blender until you
reach your desired flavor profile. We like it spicy, so we
used 1 tbsp of freshly peeled ginger. Ginger helps settle
your digestion and peaches are high in potassium.
Pina Colada VISIT RECIPE
This isn’t your typical “sip it by the pool” pina colada. We’ve
added protein and taken out the alcohol, so feel free to enjoy
this healthy version of your favorite summer treat, guilt-free. Our
DailyBurn pina colada is high in potassium from the coconut
water. Since this shake is a little higher in natural sugar than our
other shakes thanks to the pineapple and coconut water, it makes
for a great post-workout shake to help refuel your muscles.
DailyBurn Fuel
Recipes

16
Approved Food List
PROTEIN
Lean chicken and turkey
Cold water fish and shellfish
Lean grass-fed beef
Lean pork
BEST FAT CHOICES
Raw nuts and seeds
Olives and olive oil
Coconut milk or oil
Avocado
BEST VEGGIE CHOICES GO CRAZY
Arugula
Asparagus
Bamboo
Bean sprouts
Beets
Bell peppers
Cucumber
Broccoli
Brussel sprouts
Cabbage
Cauliflower
Celery
Fennel
Chives
Collard greens
Jalapenos
Eggplant
Endive
Garlic
Green beans
Leeks
Kale
Onions
Lettuce
Mushrooms
Radishes
Shallots
Spinach
Squash
Swiss chard
Turnip greens
Watercress
Artichokes
Zucchini
STARCHY CARBS USE SPARINGLY
Tomatoes
Lima beans
Okra
Pumpkin
Sweet potato
Turnips
Legumes
Black beans
Chick peas
French beans
Great northern beans
Kidney beans
Lentils
Pinto beans
Peas
Carrots
Brown rice
Quinoa
BEST FRUITS
Berries (blackberries, blueberries,
raspberries, strawberries)
Apple
Cherries
Pears
Apricots
Peaches
Limes
Lemons
Plums
Oranges
Grapefruit
Kiwi
Pomegranates
DRINKS
Water
Tea
Coee (black, or add some
coconut milk creamer if you must)
Seltzer
APPENDIX :
Approved Food List

17
Sneaky Ingredients
CODE WORDS FOR SUGAR
O×Agave Nectar
O×Barley Malt Syrup
O×Beet sugar
O×Brown Rice Syrup
O×Brown sugar
O×Cane sugar
O×Coconut Nectar
O×Corn sweetener
O×Corn syrup, or corn syrup solids
O×Crystalline fructose
O×Date sugar
O×Dextrin
O×Dextrose
O×Evaporated Cane Juice
O×Fructose
O×Fruit juice concentrate
O×Glucose
O×High-fructose corn syrup
O×Honey
O×Invert sugar
O×Lactose
O×Maltodextrin
O×Malt syrup
O×Maltose
O×Maple syrup
O×Molasses
O×Raw sugar
O×Saccharose
O×Sorghum or sorghum syrup
O×Sucrose
O×Syrup
O×Treacle
O×Turbinado Sugar
O×Xylose
WATCH OUT FOR HIDDEN
SUGAR IN THESE FOODS:
• Condiments (ketchup, mustard,
BBQ sauce, and more)
• Sauces (fish sauce, chutney,
tomato sauce, and more)
• Salad Dressings (all varieties)
• Flavored Yogurt
• Nut butter
• Protein bars
• Sports drinks
• Fruit juices
• Reduced-fat products
CODE WORDS FOR GLUTEN
O×Barley
O×Bulgur
O×Bran
O×Brewer’s Yeast
O×Durum flour
O×Emulsifiers
O×Farina
O×Graham flour
O×Kamut
O×Malt
O×Malt flavoring
O×Malt vinegar
O×Modified food starch
O×Oats
O×Rye
O×Semolina
O×Spelt
O×Triticum
O×Whole grain flour
O×Wheat
O×White flour
O×Matzo
O×Couscous
O×Enriched flour
O×Hydrolyzed Wheat Protein
O×Seitan
WATCH OUT FOR HIDDEN
GLUTEN IN THESE FOODS:
• Beer
• Cooking sprays that
contain grain alcohol
• Condiments made with
grain distilled vinegar
• Processed meats like deli
counter lunch meat, hot
dogs, and sausages
• Soy sauce
• Ketchup
• Pickles
• Relish
• Seasoning mixes
• Tabbouleh
• Udon Noodles
• Salad dressings
• Gravies, sauces, and marinades
• Packaged puddings and pie fillings
• Reduced-fat products
• Vegetarian meat substitutes
• Ice cream
• Baked goods
• Imitation crab meat
• Baking mixes
CODE WORDS FOR SOY
O×Hydrolyzed soy protein
O×Miso
O×Tempeh
O×Textured vegetable protein
O×Tofu
O×Bean curd
O×Bean sprouts
O×Edamame
O×Kinako
O×Soy nuts
O×Tamari
O×Soy sauce
O×Mono- and di-glycerides
O×MSG (monosodium glutamate)
O×Soy lecithin
O×Soy milk
O×Soy protein
APPENDIX :
Sneaky Ingredients

18
Sneaky Ingredients
O×Soybean oil
O×Textured vegetable protein (TVP)
O×Vegetable oil
O×Vegetable shortening
WATCH OUT FOR HIDDEN
SOY IN THESE FOODS:
• Asian cuisine
• Baked goods
• Baking mixes
• Cereal (especially cereal with
high protein content)
• Packaged chicken broth
• Protein bars
• Protein powders
• Processed meats like deli
counter lunch meat, hot
dogs, and sausages
• Imitation dairy foods, like
soy yogurt, soy cheese,
and soy ice cream
• Vegetarian meat substitutes
• Margarine
• Mayonnaise
CODE WORD FOR DAIRY
O×Butter
O×Yogurt
O×Milk
O×Cream
O×Half and half
O×Cheese
O×Sour cream
O×Cream cheese
O×Ice cream
O×Acidophilus Milk
O×Ammonium Caseinate
O×Butter Fat
O×Butter Oil
O×Butter Solids
O×Buttermilk
O×Buttermilk Powder
O×Calcium Caseinate
O×Casein
O×Condensed Milk
O×Cottage Cheese
O×Curds
O×Custard
O×Delactosed Whey
O×Demineralized Whey
O×Dry Milk Powder
O×Dry Milk Solids
O×Evaporated Milk
O×Ghee
O×Goat Milk
O×Hydrolyzed Casein
O×Hydrolyzed Milk Protein
O×Iron Caseinate
O×Lactalbumin
O×Lactoferrin
O×Lactoglobulin
O×Lactose
O×Lactulose
O×Low-Fat Milk
O×Magnesium Caseinate
O×Malted Milk
O×Milk Derivative
O×Milk Fat
O×Milk Powder
O×Milk Protein
O×Milk Solids
O×Natural Butter Flavor
O×Nonfat Milk
O×Nougat
O×Paneer
O×Potassium Caseinate
O×Pudding
O×Recaldent
O×Rennet Casein
O×Skim Milk
O×Sodium Caseinate
O×Sour Milk Solids
O×Sweetened Condensed Milk
O×Whey
O×Whey Powder
O×Whey Protein Concentrate
O×Whey Protein Hydrolysate
O×Whipped Cream
O×Whipped Topping
O×Whole Milk
O×Zinc Caseinate
WATCH OUT FOR HIDDEN
DAIRY IN THESE FOODS:
• Baking mixes
• Chocolate
• Cream Liqueurs
• Fried foods
• Protein powders
• Protein bars
• Salad dressings
• Creamy soups
• Spice mixes (may contain
whey powder)
• Yogurt coated snacks like
raisins, almonds, or pretzels
CODE WORDS FOR ARTIFICIAL
SWEETENERS
Artificial sweeteners can be sold
as their chemical names:
O×Acesulfame K
O×Aspartame
O×Neohesperidin DC (NHDC)
O×Neotame
O×Saccharin
O×Sucralose
Artificial sweeteners can also be
sold as their brand names:
O×Equal
O×NutraSweet
O×Splenda
O×Sweet’N Low
WATCH OUT FOR HIDDEN ARTIFICIAL
SWEETENERS IN THESE FOODS:
• Packaged low carb foods
• Sugar-free gum
• Sugar-free candy
• Diet sodas
• Powdered sugar-free
water flavoring
• Sugar-free ice cream
• Instant sweetened iced tea
• Protein shakes
• Low carb protein bars
REFERENCES
• Food Allergen Labeling and
Consumer Protection Act of 2004
VISIT ARTICLE

For More On DailyBurn,
or DailyBurn Ignite, visit
www.DailyBurn.com
This is version 1.1 of “DailyBurn Ignite Quick Guide”.
For the latest version please visit our website.
Copyright © 2012 DailyBurn, Inc.
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