Weight Loss

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”I feel great on this plan! Extra energy, improved mood and I have lost 3 pounds in a week!”

-JB

Our weight loss program does not count calories or even serve as a “diet.” It is a way of eating that is both enjoyable and closest to what our body is designed to consume. Simply by taking out unnatural and digestive compromising foods and replacing them with whole foods, your body begins to shed unnecessary fat and replaces it with lean muscle tissue. We have had great success with this program.

The 8 Rules of Weight Loss

1. NO GRAINS, NO SUGAR. NO COW DAIRY. Eliminate bread, rice, muffins, crackers, cookies, cakes, tortillas and all refined sugar. Small amounts of raw honey and maple syrup are permitted, and goat cheese, yogurt and kefir are allowed.

2. PROTEIN 3-5 TIMES PER DAY. Eggs, wild salmon, chicken, turkey, buffalo, grass-fed beef, lamb, nitrite free bacon, and grass-fed whey are all permitted.

3. VEGETABLES. Eat vegetables with each meal and salads when available. If you are working out hard, include sweet potatoes for energy.

4. FAT. Eat fat! This means avocados, nuts like almonds, walnuts and pistachios, coconut oil, olive oil and seeds like sunflower seeds, flax seeds and chia seeds.

5. FRUIT. 1-2 piece or 2 servings of fruit per day

6. HYDRATE. Drink 4-6 glasses of water daily. Other drinks permitted are coconut water, Kombucha and grain free alcohol like wine and tequila (in moderation of course, 2 glasses of wine or 2 shots per week)

7. SLEEP. Find a sleeping rhythm that gets your falling asleep at the same time, and waking up at the same time. Getting into a rhythm with sleep is just as important as with food. Your body responds extremely well to routine, and the metabolism becomes more effective when these two are in sync. If you are having trouble falling asleep, make sure to turn off computer before 10:00.

8. EXERCISE. You gotta move to lose! Choose exercises that you enjoy the most. The type of exercise isn’t as important as the consistency at which you can do it. Whether it’s walking, yoga, lifting weights or dancing, as long as you are doing it 4-5 times a week for an hour or more, then it’s perfect.

EXAMPLE MENU

Breakfast

Mon/Wed/Fri

2 hard boiled, poached or 2 scrambled eggs cooked with coconut oil on top of salad greens. 1 piece of fruit optional.
OR 8 oz goat yogurt with 2 tsp chia or freshly ground flax seeds and 1 cut up apple.

Tues/Thurs/Sat/Sun

Smoothie

8 ounces coconut water or almond milk
1/2 banana or 1/4 avocado(optional)
1/2 cup blueberries
1 serving PureLean protein powder
2 tsp Gold Label Virgin Coconut Oil
1 tsp cinnamon
1 TB flax seed (freshly grind before adding)

Restaurant Options

Option 1: Vegetable omelet and fruit

Option 3: Smoked salmon scramble with roasted vegetables

Lunch

Option 1: 6 oz chicken breast and steamed vegetables

Salad with oil and vinegar

Option 2: Soup of choice and salad

Option 3: Wild salmon or Alaskan halibut with olive oil based sauce and vegetables

Restaurant Options

Option 1: Chicken salad with avocado, tomatoes and red onion

Option 2: Non cream based soups and salads

Option 3: Wild salmon baked or poached and vegetable dishes

3:00 snack if blood sugar drops:

Option 1: 1 apple with 1 TB almond or sunflower seed butter

Option 2: Carrot sticks and guacamole

Option 3: 2 stalks celery with hummus

Dinner

*A note on portions: general rule of thumb is meat or fish the size of your fist, and vegetables the size of two fists.

Option 1: Roasted lamb with garlic, basil and oregano

Green beans with lemon and olive oil

Option 2: 6 oz baked chicken with tomatoes, mushrooms, olives and feta

Fresh salad with olive oil and vinegar

Option 3: Grass-fed beef burger lettuce wraps (garlic, onions, avocado, mustard, ketchup) and steamed broccoli

Option 4: Wild salmon with garlic, dill yogurt sauce, steamed cauliflower and green beans

Option 5: Black Bean Turkey Chili and a salad with cucumber, avocado and carrots

Dessert

Organic dark chocolate. 1-2 small pieces (the exception to our rules)

iGreenNutrition

Weight Loss

Weight Loss