Phase 1

Basics: There are 2 phases.

During phase 1 you will increase your metabolic rate and fat-burning ability, while detoxifying your body from addictive carbohydrates. For the first 14 days cut caffeine and “bad” carbs from your diet, such as: fruit, bread, pasta, potatoes, and sugar. etc. (which sounds like life is ending, i know!). This will change your body's metabolism from carbohydrate-burning to fat-burning. This is where you start really reading food labels! STAY AWAY from high fructose corn syrup and partially hydrogenated oils. These are ingredients that are added when the fat is taken out.

Get started:
(information found on Wellness Pro website)
replace 2 meals a day with a meal replacement shake
include only food recommended in phase 1 in your diet.
eat 3 - 5 small meals a day. don't over eat!
feeling hungry…have a small snack or shake mixed with water or blended with water and ice.
drink 8 or more glasses of water a day.
exercise. if you don't have time for a gym, simply walk at least for 1 mile every day.
weigh yourself once a week to track your progress.

for me, i'd have a shake for breakfast, with either water or unsweetened Almond Milk, (found at most all grocery stores, Almond Breeze makes a delicious unsweetened Almond Milk, 2 gm carbs per serving).

Snacks Ideas:
carrots with ranch (1gm carb per serving)
cauliflower
hard boiled eggs
lunch meat (ham or turkey)
cottage cheese
tuna w/ mayo and pickles
chunked up grilled chicken
lots of cheese

i'd also make a lot of chicken salad (chopped chicken, green onions, celery, mayo, little mustard, garlic salt, and pepper) and rolled that into lettuce leaves. I'd also grill up some steaks, and cut them up and put them in portion bags in the fridge and I'd snack on that too. It was filling and LEAN. I'd also snack on beef meatballs, or i found gluten free chicken and garlic meatballs at Costco that were really good! Chopped up hot dogs with chili and mustard was another favorite.

i'd have another shake in the late afternoon, and then usually a salad for dinner.

You'll notice a lot of gluten free foods are also low in carbs, but make sure to read the label. I also buy everything with "no sugar added" or "sugar free" and that helps. You can get "low sugar" spaghetti sauce and spread that on the carb friendly tortillas with cheese and pepperoni and broil them and it's good. You'll find yourself getting creative with what you have on hand and what you can find at the store.

Take Out List:
Carls Jr - low carb $6 burger, no ketchup, extra pickles
McDonalds - Mighty Kids meal - 6 piece nuggets with apples, Chicken Club Sandwich (no bun, grilled)
Burger King - any burger you can order without the bun (which i normally got the one with cheese and bacon) or their grilled chicken burger (no bun)
Taco Bell - Pintos and cheese
Wendy's - All their salads are very low carb, except don't add any of the tortilla strips. Their chili is great, as well as their chicken nuggets. Their new salads are really really good too, i've had the chicken cobb salad a few times this week!
Chipotle/Bajio - Salads, no rice, no tortilla
Chick-Fil-A - Chicken Nuggets kids meal, and replace fries with cole slaw

If we went out to eat, I normally ordered anything grilled with fresh veggies. I also love fish, and would tend to order that first since I don't like to cook it at home (too smelly). I also noticed that a lot of mexican food is low carb if you don't do rice or tortillas.

I also google "low carb snacks" or "low carb recipes" a lot and use their ideas. There are so many resources on the internet, and you can look there also. Just stick to Phase 1 for the 2 weeks and you'll lose 10 pounds right away. It will literally fall off.

When buying a shake that isn't Wellness Pro, find something: 1. Low in sugar, 2. Low in carbs, 3. Low in calories. My shake is 130 calories, <1 gram sugar, 6 grams net carbs (9 carbs, but 3 grams fiber). Try and find something close to that. When I ran out, I got one by Dymatize Nutrition called Elite Whey Protein Isolate. It has 117 calories, 0 sugar, 2 carbs, 0 fiber, and 24 protein. It's not a total meal replacement with the vitamins and minerals, but I take a multivitamin to supplement.

Meal Ideas:
Chicken Noodle Soup (without the noodles)
Beanless Chili from scratch (lots of ground beef, tomatoes, chili seasoning) with sour cream and cheese on top.
Chef Salads are delish with lots of eggs, bacon, and veggies and ranch
Taco Salads with lots of veggies, taco meat, sour cream, salsa, and ranch.
Chicken Salad wrapped in Lettuce Leaves
Grilled Chicken breast with steamed veggies
Stir Fry Beef with Broccoli

Here's my cookie recipe:

Low Carb Apple Spice Cookies
1 c. splenda
1/2 c. butter (1 cube)
1 tsp vanilla
1 egg
1 1/2 cup almond or oat flour
1/2 tsp each salt, soda, and baking powder
1/2 cup shredded apple
1 tsp pumpkin pie or apple pie spice
Mix first 4 ingredients together and whip. Add dry ingredients and drop onto greased pan and bake at 350 until done. They're no Oreo, but good for a sweet craving. I ate these even when I was in phase one...I was dying for something sweet.