WELCOME TO WEIGHT LOSS 101

WEEK 3 - All things FAT, Inflammation + Cravings

 

 
 
 

WEEK 3: WATCH THIS VIDEO FIRST!

This week is ALL about why fat doesn’t make you fat, other causes of inflammation in the body, and CRAVINGS! (With an emphasis, of course, on how these 3 will either help or hinder your weight loss progress.)

Last week we went deeper on how sugar wreaks serious havoc in your body and kept putting one foot in front of the other with the Walk/Jog/Run concept. (All puns intended. Always.)

By now you’re making some of those easy habits second nature, right?!

Good.

If you’re having any trouble, just go back to the basics from Week 1 and keep on going.

The only way this program won’t work for you is if you quit.

This week we’re diving deeper on how your body is begging you to give it more delicious fats!

It’s a great week to be you, my friend!

See you in Part 2!


WEEK 3 - PART 2

 

 
 
 

WEEK 3: PART 2 (WHY FAT DOESN’T MAKE YOU FAT)

Now we’re getting really clear on what makes your body feel GREAT versus what makes (made?) your body feel LESS-THAN-GREAT, and a big part of that equation is swapping out sugar and flour for healthy fats that keep you satisfied for a looooooong time.

Unfortunately, it isn’t just a matter of eating all those delicious and healthy fats….

YOUR BODY HAS TO ACTUALLY DIGEST THEM.

And that’s where things tend to go amiss.

For most of us, there is a lot of work to be done to get digestion working smoothly, but the good news is that you’ve already been doing that for the last 2 weeks! Go you!

To take it to the next level, make sure you watch the Part 2 Video above and implement the strategies you need to put those glorious, healthy fats to work in your body.

 

recap:

Do not be afraid of eating healthy fats! Fats = Skinny 😜

👉 Download the “Eat These Fats” Cheatsheet HERE for a handy list of healthy fats

But what if you aren’t digesting them very well?

👉 If you’re doing the Cleanse + Restore protocol, you’re already supercharging your digestive processes, so keep going with what you’re already doing.

👉 Not doing the Cleanse + Restore? I have a GREAT step-by-step resource for optimizing your digestion (naturally) in this blog post. That will be the best place to start.


IF YOU DON’T HAVE A GALLBLADDER:

Like I explained in the video above, having gallbladder “issues” like stones or pain is typically an indication that you’re not digesting fats very well (or at all) and are desperately in need of a digestion intervention. If you’ve already had yours removed for one of those reasons, you may benefit from supplementing bile with each meal to help your body break down and digest your fats. This is one of the small changes my clients make that has the HUGEST effect on their cravings, inflammation, energy, overall achiness and often their sleep.

👉 Consult your primary physician if you’re unsure about supplementing bile salts (but be prepared that they may not understand the need for it!)

👉 Do your own research to find a high quality bile supplement and start your dose very small as you assess how your digestion reacts. I recommend Biotics Beta Plus which you can purchase through my online store right here. (Use the code DFILC290 for first-time login to set up your order.)

As always, if you have questions on this, post them in the Community under the Weight Loss 101 Week 3 Thread!


WEEK 3 - PART 3

 

 
 
 

WEEK 3: PART 3 (WHAT’S THE DEAL WITH DAIRY?)

THIS IS USUALLY A DOOZY.

Quit with sugar? Ok.

Flour is out? Fine.

OMG ALCOHOL? Ugh, ok.

NOW CHEESE?! NOPE. No way.

Is that what’s going through your mind right now?

If so, just relax and watch the Part 3 video above to learn a bit about the effect of pasteurized dairy products on your body. (And on your metabolism, because most dairy products will hinder meeting your weight loss goal.)

REMEMBER: YOU WON’T KNOW IF YOU’RE SENSITIVE TO DAIRY UNTIL YOU REMOVE IT FOR A FEW WEEKS TO EXPERIMENT!

 

recap:

Is dairy a friend or foe for you?

👉 To recap the correlation between more dairy and higher levels of osteoporosis, read this great article. It explains everything so well!

👉 Did this topic trigger a heated reaction from you? Let’s talk about it over in the Community!


WEEK 3 - PART 4

 

 
 
 

WEEK 3: PART 4 (deciphering your cravings)

Ok, here’s the fun part…

WALKING / JOGGING / RUNNING FOR WEEK 3

You’ve already incorporated most of your new, simple habits over the last 2 weeks, so give yourself a big high five! It’s all easy peasy from here!

Now it’s time to decide if you’ll be Walking, Jogging or Running this week.

Remember, like I said in the Part 4 video above: (you watched it, right?!)

YOUR CRAVINGS (OR LACK THEREOF) ARE TELLING YOU SOMETHING!

Use that intel to help you create a plan for the next week. As always, if you’re not quite 100% with the habits from last week, just take your time and give it another week instead of quitting on yourself. (Keep notes in your Food + Mood log to track your cravings if you’re having a hard time remembering.)

Ok, without further ado:

 

WALKING

  • Track your H20 + food on paper or electronic

  • Drink enough H20 EACH DAY (calculate your hydration needs here)

  • Eat at least 4 servings of vegetables each day

  • Eliminate Sugar(s) + Flour(s)

  • Add more veggies if you can (sugar-free green smoothies are a great option)

  • OPTIONAL MEAL PLAN SUGGESTION: 21 Day Reset (low sugar + lots of veggies)


joggING

  • Track your H20 + food on paper or electronic

  • Drink enough H20 EACH DAY (calculate your hydration needs here)

  • Eat at least 4 servings of vegetables each day

  • Eliminate Sugar(s) + Flour(s)

  • Reduce or Omit Caffeine + Alcohol

  • Add more veggies if you can (sugar-free green smoothies are a great option)

  • Take out all dairy except for butter

  • OPTIONAL MEAL PLAN SUGGESTION: 21 Day Reset (low sugar + lots of veggies)

RUNNING

  • Track your H20 + food on paper or electronic

  • Drink enough H20 EACH DAY (calculate your hydration needs here)

  • Eat at least 4 servings of vegetables each day

  • Eliminate Sugar(s) + Flour(s)

  • Reduce or Omit Caffeine + Alcohol

  • Add more veggies if you can (sugar-free green smoothies are a great option)

  • Take out all dairy except for butter (if any has snuck in)

  • Use the Cleanse + Restore gut reset supplement protocol to support cellular detoxification and regeneration (We’re still in Phase 2 this week)

  • MEAL PLAN SUGGESTION: Anti-Candida (focus on limiting starches + lots of veggies)

 

SO….WHAT QUESTIONS CAME UP FOR YOU?

👉 Let’s talk about them in the Community under Weight Loss 101 - Week 3 thread.

RUNNERS:

👉 We’re still in the Phase 2 (activate or “battle” phase) of the Cleanse + Restore protocol for days 11-20, so keep going with what you’re doing! I’ll have the Phase 3 protocol outline posted in Week 4 for days 21-30.