The human body is adaptive. Feed it a diet high in refined carbs, and it produces enzymes and pathways that make it dependent on sugar for fuel. Restrict carbs and feed it more fat; the metabolism shifts to running on fat – from your diet or body – for energy.The TransitionHowever, shifting from a sugar-burningRead More
Life will throw you a few twists and turns over the next 21 days, but you want to hold on to your “I can do this” attitude and find a way to stay on track.Each day of the challenge, you will receive the formal challenge menu and a busy day plan to help you stayRead 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
During the challenge, I recommend taking an electrolyte supplement.The low insulin level that results when you reduce your carbohydrate intake causes the release of water and electrolytes from your body. You may experience fatigue, cravings, and muscle cramps if you do not replenish them.Many products promise to replenish electrolytes. However, I do not recommend commercialRead 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
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