WELCOME

Although you are looking and feeling great, it is important to remember that you are not quite done yet! This is perhaps the most important part of the Plan.

OBJECTIVES

  1. Identify food sensitivities that you may not have been aware of prior to the program. Learn how to distinguish between a food allergy and a food intolerance.
  2. Reinforce and strengthen your new habit of eating the right food combinations to fuel your body which is key for long term weight maintenance.
  3. Reset your metabolism to establish and lock in a new set point that your body can automatically maintain. Without re-setting your metabolism during FitBetr - Level 2, you run the risk of falling into the all too familiar yo-yo dieting pattern where your body constantly struggles to recover lost weight.
  4. Create, participate in and maintain a healthy exercise program.
  5. Work with your coach to develop a long term maintenance plan (level 3) where you eat healthy 80% of the time and foods you enjoy 20% of the time by combining the skills that you have already learned in both levels 1 and 2.

LEVEL 2 FUNDAMENTALS


EXERCISE


Add high intensity cardio and resistance exercise in Level 2. If you would like to continue losing weight, aim for 4-5 days a week for 30-45 minutes. For weight maintenance, 3 days a week is recommended.

MEALS

Eat breakfast, lunch, dinner, and 2 snacks. Follow the same Level 1 schedule for eating your meals to ensure stable blood sugar and energy level throughout the day. Focus on portion control. Your coach will create a custom plan based upon food choices and activity level.

Portion Control – sample guidelines during food re-introduction

Vegetables – 1 cup is a serving

Fruit – 1 cup or medium piece of fruit is a serving

Fish/Chicken/Meat – 5 ounces is a serving if you are not adding rice/quinoa or 3-4 ounces if having rice/quinoa

Rice/Quinoa – ½ cup cooked

Dairy – 1 cup skim milk or yogurt, 1 ounce cheese

Fats – 1 Tbsp. olive oil, 1 Tbsp. PB, 5-10 nuts

Add omega 3 fats back into your eating plan

Omega 3 fatty acids help to reduce inflammation in your body, reduces joint pain, can reduce your risk of heart disease, increases HDL (good fat) in your body and lowers triglyceride levels. Good sources include flax, chia or hemp seeds, walnuts, wild salmon and fresh tuna

FOODS TO AVOID

SUGAR
Sugar comes in many forms: dextrose, sucrose, honey, molasses, high fructose corn syrup, or any sweetener that is not natural. Read all labels and look for hidden sugars in yogurt, spices, flavored waters, sauces, restaurant food, and ALL pre-packaged food.

STARCH OR CARBOHYDRATES
This includes breads, pastas, any wheat product, white rice, potatoes, beans, legumes or lentils, etc.

ARTIFICIAL SWEETENERS
This includes Aspartame, Sweet-N-Low, Sucralose, NutraSweet, Splenda, Truvia, Saccharine.

TRANS FAT
Including hydrogenated or partially hydrogenated oils.

NITRITES OR NITRATES
Typically found in deli lunch meats – no smoked foods.

ARTIFICIAL FOOD COLORINGS OR DYES
Read labels and do not drink or eat anything artificially colored.

PRODUCTS WITH MSG
Stay away from this preservative used to extend product shelf life.


Track your weight and food pictures daily to help monitor your progress. Level 2 can be a very volatile time with your weight fluctuating between 1-2 pounds as you add in more complex foods that are harder to digest or as you experience food sensitivities. Working closely with your coach during Level 2 to identify such patterns and to establish portion control is key.

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