Most of you know Dr. Keith from our YouTube Videos and you’ve watched his weight loss progress. In the spirit of full disclosure, Keith did drink one (sometimes two) beer a day during his weight loss journey. For any diet to be successful, it must meet the 3Es, meaning it has to be Effective, Easy-to-Follow,Read 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 most women following the 21-Day Challenge, but if you are a man, athletic or you are a larger woman, you may want to increase your caloric intake. Increasing Calories If you wantRead More

If you’ve developed food sensitivities, you will need to work with your body and find substitutions that you can tolerate. While substitutions are not always possible, the following suggestions may help. Dairy Substitutions If you are intolerant of dairy foods, you likely have a sensitivity to the milk sugar lactose or a milk protein (i.e.Read More

The Busy Day Plan is an optional plan to help you keep on track with your weight loss, even when life gets crazy. Pros: This optional plan loosely follows the Daily Challenge Menus, but reduces the need for cooking by either swapping meals or providing easy-to-make substitutions. Cons: The Busy Day Plan does not haveRead More

Rearranging or replacing meals within the Challenge Menu can work if the meal you are substituting has the same macronutrient breakdown as the one you are leaving out. The nutrition for each day of the meal plan has been calculated, so you might find it easier to trade an entire day of eating as opposedRead 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 areRead More