PLAN FAQs

QUICK START WEIGHT LOSS RULES

  1. Do not use the DIET word … you are on a program/plan now. The DIET word Is the ugly word.
  2. Do not weigh yourself the first 4 weeks. Then after 4 weeks when you get to the “add on phase”, weigh weekly or bi-weekly.
  3. Do not make this complex, such as no ‘counting, tallying, or adding points or those tracking apps’.
  4. No carbonation.
  5. EAT, EAT, EAT …. MUST STAY FULL AND 00 NOT LET YOURSELF GET HUNGRY.
  6. Do not eat unless your body Is telling you to eat.
  7. Do not drink your calories unless it is in form of the specified protein shake.
  8. Always cook extra for the next day.
  9. Must keep an allowed food or always shake Item on you such as In a car or purse.
  10. lf you have a “hunger pain” drink Ice cold water but not a warm beverage.
  11. Keep to page 1 for rapid loss and If In doubt of Item then do not consume.
  12. VERY IMPORTANT DO NOT BEAT YOURSELF UP IF YOU STUMBLE, NO ONE IS PERFECT … JUST KEEP MOVING FORWARD … YOU WILL GET THERE I

DRINK

✓ Water
✓ Crystal Light
✓ Diet Soda (Limit)
✓ Tea and Coffee (Splenda only- no sugar)

DO NOT DRINK:

  • Dairy
  • Sugary Drinks
  • Fruit Juice

VEGETABLES

✓ Leafy Veggies
✓ Cucumber
✓ Squash
✓ Peppers
✓ Broccoli
✓ Mushroom
✓ Garlic
✓ Asparagus

DO NOT EAT: 

  • Root veggies – (meaning they grow under the ground. Ex: carrots, potatoes, onions)
  • Corn
  • Peas
  • Beans

Protein

✓ Eat all the meat you want – Grilled, baked, fried, NOT BREADED
✓ Eat all the eggs you want
✓ Eat all the cheese you want

Seasonings & Sauces

✓ Mrs. Dash
✓ Limited salt
✓ Butter
✓ Sour Cream
✓ Taco seasoning mix
✓ Mayo
✓ Mustard
✓ Regular Ranch –
NOT low fat/low sugar/diet

DO NOT EAT: 

  • Red sauce – such as ketchup or pasta sauce
  • BBQ Sauce
  • Dry Rubs

Sweets & Snacks

✓ Sugar-free Jell-0
✓ Sugar-free Jell-O mixed with Cream Cheese, place in cupcake holders and chill

DO NOT EAT: 

  • Cookies
  • Junk Food
  • Crackers
  • Oatmeal
  • Grits
  • Rice 
  • Bread

Exercise

Start with walking a minimum of 20 minutes per day. Increase each week by just 5 minutes as tolerated. Your goal is 45 minutes per day. Keep it simple & you will not feel like exercise is a punishment!