Please read over the entire FAQ section before asking your questions in the community group.
Please also check this page regularly, as we will be updating it as we go along!
MEAL TIMES
The meal times are more like guidelines. For best results, try to push the first meal back as late as you can (4 hours after waking up is ideal). This is called intermittent fasting, and it has been proven to aid greatly in weight loss. Pushing back your first meal will also help you reduce your calorie intake for the day.
If you would rather eat 3 meals a day instead of 4, that is perfectly fine. Just make sure that you still get in the total amount of protein per day in those 3 meals. Do not skip the extra protein from the 4th meal.
Remember not to force yourself to eat when you are not hungry just because you have scheduled meal times. Try a whey protein shake with water if you need to get in the extra protein but feel too full to eat more meat.
EXPERIENCING SIDE EFFECTS?
Headaches, nausea, irregular bowel movements, etc. are very common in the first few days. These are detox symptoms, and it is just your body adjusting to the new style of eating.
They usually pass within the first couple of days that protein is added back into the diet (Day 4-5).
Make sure you are drinking ALL of the required water during this time to help flush the toxins out of your body.
If you are having trouble going to the bathroom in the first few days, it is likely due to the high amounts of protein you are eating. The #1 cause for this is that people start to skimp on the vegetables. Vegetables provide the required fiber to digest the high levels of protein, and it is VERY important not to skip them!
If you are still experiencing problems WITH all the required veggies, you can try taking a fiber supplement or a probiotic (here is a link to ours). Many of our clients have had great success with this.
WALKING
It does not matter what time you take your daily walks. We often recommend taking them earlier in the day, because that is when your willpower is usually strongest.
It can be more difficult after a full day of work, taking care of kids, fixing meals, etc. That being said, you can take your walk at any time of the day that you prefer.
APPLE CIDER VINEGAR
This is for those of you that don’t know what it is, are unsure of how to drink it, or can’t seem to stomach the taste but wish they could.
Apple cider vinegar is extremely important because it helps to suppress appetite (majorly) as well as puts healthy bacteria back into your gut. This is key to healthy weight loss because it ensures that you are processing and absorbing nutrients properly.
Recommended: 2 tablespoons per day, preferably 30 minutes before meals for best effects.
- Mix 1 tablespoon in a large glass of water, and drink. Work your way up to adding 2 tablespoons, or simply have the drink twice a day. You can also mix lemon juice in if you don’t like the taste. It is an acquired taste though, so try to work at it.
- Take a shot of it. I don’t generally recommend this method, but some people like to get it over with. It can be very acidic if taken without water, and it can burn the throat and upset the stomach. Proceed with caution if you are doing this method.
- Use it as a salad dressing. This is a good option if you just simply can’t stand to drink it, although it is the most beneficial when taken 30 minutes before meals.
- Cook with it. It’s great to cook with, although it should not be used a substitute for having it raw during the day. Heating ACV up will kill off some of the natural enzymes that help promote good digestion.
SMOOTHIES
One of the most frequently asked questions we get is regarding how to make good smoothies. This is a personal preference, but here are some ideas. First of all, we don’t recommend them on the all-veggie day. It will be hard to make them taste good without protein powder or something that is not approved.
Mix protein powder, water or unsweetened (0g sugar) nut milk such as cashew, coconut, or almond, ice, and any veggies you would like (we recommend spinach, kale, cucumber, or celery).
PROTEIN POWDERS
A good protein powder should contain 0-2g of sugar, 0-3g carbs, and 20-30g of protein per serving.
If you are in the market for a good protein powder, we recommend 2 options.
The best: Dymatize ISO 100 Gourmet Chocolate
Another good option: Gold Standard Whey Chocolate
Vegan/Vegetarian option: Vega Clean Protein, Vanilla
Note that they are usually more expensive when bought at GNC or a vitamin shop. Amazon usually has the best prices, and you can save even more when you buy a large 5lb tub.
OTHER NOTES ABOUT FOODS AND DRINKS
We cannot make exceptions to the list for specific dietary reasons, taste preferences, or otherwise. We are managing too many people to meet everyone’s requests on this matter, and it’s not fair to answer some questions and not others.
Any deviation from the list and subsequent weight loss results are your responsibility.
A few other frequently asked questions about food items:
Sparkling water (such as La Croix) is okay as long as it has zero sweeteners (artificial or not), zero sodium, and zero calories. Tea (hot or iced) is okay as long as it follows the same rules.
“Diet” teas, sodas, water flavorings, and other drinks that claim “zero calories” are not approved under any circumstances. They are loaded with artificial sugars and other harmful ingredients that hinder weight loss.
Coffee drinkers: As stated in the product materials, black coffee (caffeinated or decaf) is allowed. NO STEVIA or any other sweeteners are allowed. The only exception is a splash of unsweetened (0g sugar) nut milk such as almond, coconut, or cashew (and that is a splash, not a latte).
Unsweetened non-dairy milks such as almond, coconut, or cashew are also okay to drink during other parts of the challenge as long as it isn’t during a fast – provided that they have ZERO grams sugar or other artificial sweeteners added.
No sauces or dressings (even sugar free or calorie free) are allowed. Only red wine vinegar and apple cider vinegar are allowed as stated in the product materials.
NOTE ABOUT WEIGHT LOSS RESULTS AND PLATEAUS
This program was designed to give you a detox, which results in a quick and steady weight drop during the first week. This is due to fasting, low calories, and carb detox. Please note that weight loss WILL likely slow (and even plateau for 2-3 days) around days 7-9 due to the reintroduction of carbs. This is to be expected, so please do not freak out, get discouraged, or give up.
You should still continue to see results throughout the Challenge. We most often see an average of 15 pounds lost in 21 days. Note that this is the average of what we have advertised (10-21 lbs in 21 days). We have seen many people lose as much as 20-21 pounds during the challenge, and others have lost closer to 10-12.
This is due to a variety of factors. Age, stress levels, and hormones all play a role. Some people are far more insulin resistant than others, and thus struggle more with processing carbohydrates. Some people also cheat on the Challenge and discount it as though it could not have made a huge difference. Make no mistake; eating carbs during the detox phase WILL affect your bottom line.
Please do not get discouraged, and keep going with the Challenge. You should continue to see weight loss, and you can always restart it again to lose more weight.
*If you have reintroduced carbs and your weight has been stuck for at least 4 days: Try removing carbs again for a few days (or for the rest of the Challenge). Some of you will be far more insulin resistant than others, and your body may be a lot more stubborn with letting go of that fat while eating carbs.
We encourage you to experiment with carbs and find a healthy level that works for your body.
Many people have more than 21 pounds to lose, and the Challenge was designed so that it could be repeated multiple times for more weight loss. We have had many people successfully complete multiple rounds of the Challenge and lose more weight.
WHAT ABOUT FRUIT, NUTS, DAIRY, ALCOHOL, ETC.?
How do I reintroduce fruit, nuts, dairy, alcohol, and some of the other things I’ve been missing without gaining weight back?
This and so much more are all answered in our After the Challenge program!
It includes new approved foods lists with some of the foods that you’ve been missing, along with dessert and other recipes, meal plans, guidance on how to eat during social events, and so much more!
Check out the After the Challenge Program!
If you still have a lingering question that was not answered here, please feel free to ask it in the private community group. That’s what it’s there for!