The established opinion on alcohol and weight loss is controversial, given that excessive alcohol consumption is a public health concern. However, research studies favor the notion that light-to-moderate alcohol intake does not lead to weight gain and, in some cases, may be beneficial to weight loss (1). A study published in Current Obesity Reports providesRead More

The 21-Day Challenge Meal Plans are set to provide you with about 1,200 calories per day.This caloric level will be sufficient for some women, but if you are a man, athletic, or a larger woman, you may want to increase your caloric intake.Increasing CaloriesIf you want to increase your calorie intake, you can do oneRead More

If you have food sensitivities, you must work with your body and find substitutions you can tolerate. While substitutions are not always possible, the following suggestions may help.Dairy SubstitutionsIf you are intolerant of dairy foods, you likely have a sensitivity to the milk sugar lactose or a milk protein (i.e., casein or whey). The symptomsRead More

The Busy Day Plan is optional. It is not designed to be followed daily but rather to help you stay on track with your weight loss when life gets hectic, you don’t have time to cook, or you want an alternative to the day’s challenge menu.Pros: This optional plan loosely follows the daily challenge menusRead More

Rearranging or replacing meals within a daily menu can work if the meal you are substituting has a similar macronutrient breakdown as the one you are leaving out (i.e., similar calories, carbs, fat, and protein).The nutrition for each day of the meal plan has been calculated, so you might find it easier to trade anRead More

Intermittent fasting is a diet strategy that involves periods of no eating (a.k.a. fasting). If you’d like to practice intermittent fasting during the 21-Day Challenge, you have options based on your hunger level.If you are not feeling hungry, you can skip breakfast and simply eat lunch and dinner for the day.If you are experiencing hungerRead More