Welcome!

At your own pace, you will add in whole, natural foods. This reintroduction protocol helps lock in a new, set point for metabolism, and we will help you identify sensitivity indicators that may not have been obvious prior to the start of the program.

The objective of Level 2 is to give you greater nutritional diversity while helping you learn which foods work best for you and which work against you.

A balanced diet of fruits, vegetables, grains, and legumes provides many health benefits.

A 2014 Yale University study found a diet of minimally processed, predominantly plant-based foods provide many health benefits, including preventing heart disease, type 2 diabetes, and cancer. We call these healthy foods “close to nature” because we ingest them in the same form as they grow. For example, an apple in the grocery store looks the same as the apple on the tree.

Whole foods such as raw fruits and vegetables are packed full of phytochemicals, nutrients, and fiber. Food processing tends to break down these nutrients; therefore, eating the food raw or as close to natural as possible is the best way to ensure your body is absorbing as much of the food's nutritional value as possible.

Processed foods, such as those from a box, bag, or bottle, are treated with chemicals and additives to preserve their shelf life, appearance, and flavor. These can decrease the nutrient content of those foods and make it more difficult for your body to absorb the nutrients. These additives can also have direct, unhealthy effects on your body.

While grocery shopping in preparation for Level 2, you will find whole foods in the store's perimeter. Washing fruits and vegetables remove any pesticides, chemicals, and pathogens. If you're shopping for a ready-to-eat option, opt for frozen veggies/fruits over canned ones because they are frozen at their freshest and contain fewer preservatives.

During Level 2 is when you begin to create your personalized food list!

Food sensitivities occur when you are unable to properly break down or process certain foods. When food irritates your digestive tract, you may experience sensitivity symptoms.

Here's a list of potential symptoms:

If any of these symptoms occur, hold off on adding new foods for at least 2 days to allow your gut to recover and get back to your baseline.

If you haven’t been exercising during Level 1, start slow!

Increase frequency to 4 or 5 times per week. This could be anything you enjoy - walking, dancing, yoga, weight lifting, jogging, basketball, soccer, etc...

Don't forget to hydrate! Drink to match your thirst: Our recommendation is about 50-70 oz per day. Have fun! Exercise is a celebration of your health.

Mindfulness reconnects us with our internal hunger and satisfaction cues. It supports making conscious decisions against unconscious eating patterns.

Ways to practice mindfulness:

1. Can I still lose weight on Level 2?

Absolutely!

2. Can I have bread?

Start around week 3 of Level 2 and incorporate whole grain bread, sprouted if possible. About 1 serving per day.

3. Is Chickpea/Edamame/etc... Pasta OK?

Ask yourself, “Does it look like a chickpea?” If not, it is probably processed, and not whole food. Good to avoid in Level 2.

4. Can I have dairy? Cheese?

Yes, start with yogurt, and then try a soft cheese like mozzarella.

5. How do I fuel for exercise?

1-2 activity fuels for moderate exercise. Stay hydrated.

6. Can I have alcohol?

We recommend avoiding alcohol on Level 2, but if you choose to have a drink - reach for a glass of dry red wine or a vodka soda with lime/lemon.

Find out more about Level 2 in the Discover Tab of your app!

Betr Program --> Level 2 Articles

Recipes --> Select Level: Level 2

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