1Are there any side effects to loading?There can be. Some minor side effects are headaches, nausea or lack of energy?
It’s normal to have at least 1 of these symptoms as your body is detoxing from all the abnormal high fats, calories and sugars you just consumed during loading.
These symptoms should go away within 1-2 days.
You can take a Tylenol or equivalent if needed to help with symptoms.
Tylenol Be sure to drink 100 oz. - 128 oz. fluid spread through the day.
2How much fluid should we drink each day?Between 100 oz. - 128 oz.. At least 80%+ being purified water.
Consuming more than 128 oz. can cause you to retain water. So too much and too little is going to affect your weight loss. We found 128 oz. yields best results.
It’s best to drink at least every couple hours to keep your metabolism going.
Try to avoid drinking after 8 p.m. as you may need to get up more in the night to drain yourself.
Remember, most of your body is made up of water. It’s also how most of the bad fat is going to be broken down, move through your body and excreted via urination. So every time you pee, you can be happy knowing fat is leaving your body and that you are a fat burning machine!
Two (8 oz.) glasses of energy water (morning and late afternoon) in addition to 80 oz. of clean/purified water aid in enhanced hydration and toxicity flush.
Ketosis breaks down and eats fat pockets and redistributes the putrid toxic junk in the fat pockets into circulation. Drinking water assists with flushing out the toxic putrid stuff in the white fat pockets.
3I haven’t cheated and I’m not losing or gaining weight?
If you don’t lose weight for 3 days in a row, do an Apple Day to reset your body.
Eat a maximum of 6 apples, spread throughout the day.
Start at any time before 8:00 A.M., and eat 1 apple every 2 hours.
If you don’t like apples you can use tomatoes instead, just not both.
Continue to drink ONLY water throughout the day to satiate your thirst. Not the typical 128 oz. per day.
Note: This only works if you’ve stuck to the program. If you have deviated from the prescribed diet, please see the FAQs on our website or talk with a coach.
4Are carbonated beverages ok to consume?NO, carbonation restricts fat breakdown and keeps the body acidic. For best results, avoid carbonated beverages.
Remind yourself, it’s only for 30 days. You can do anything for 30 days!
5I'm planning on eating my fruit as a snack. How does that look?For best results, fruits should be eaten at least 6 hrs apart.
So your day would look as follows: 10am - fruit; Noon - protein, veggie, NO fruit; 4pm different fruit; Dinner - different protein, different vegetable, NO Fruit (unless you didn’t have it as a snack at 4pm).
6What is the minimum and maximum amount of calories I should be consuming each day in Phase 2?We suggest starting with 600 calories (approximately 300 calories/meal) for the first week and increasing up to 1200 calories maximum only if you feel hungry or are working out.
For best results, the fewer the calories you can handle without feeling hungry the more fat you will burn.
When you are in ketosis, you shouldn’t be feeling hungry as your body is burning fat and using it for energy. Most have no problem at all with 600 calories each day.
You can easily track calories using the free app, “My Fitness Pal”
7Can I have foods that AREN’T on the list of approved foods?NO, years have been spent to come up with our approved food list, researching and studying what foods keep your body in the best balance possible to maximize weight loss. If it’s not on the approved list, DO NOT EAT IT, or suffer the consequences...decreased to no weight loss. And we know you don’t want that!
8I DID NOT lose anything today. Did I do something wrong?
No, there is no guarantee you are going to lose weight every day. We look at your weight from beginning to end. Most days you lose, others you may not and sometimes you may even gain a little weight. However, overall the trend should almost always be losing each day.
There are so many contributing factors to decreased weight loss. Here are some of the main reasons people aren’t losing weight. Ask yourself, am I….
drinking 128 oz. fluid each day?
rotating foods each meal?
consuming ONLY approved Fat Burn foods. In essence, did I cheat and have something not on the approved list? Even a skittle can throw off your weight loss a few days.
having regular bowel movements?
Note: if you usually have 1 a day expect to have 1 every 2 - 3 days. You are consuming fewer calories and what you are consuming your body is using.
getting enough sleep? You should be getting 7-8hrs each night.
stressed? Are there any new stressors in your life right now: work, marital, over exercising, etc...
using a reliable weight scale? Needs to be digital to the tenth pound.
Note: Your body is either burning fat or losing inches, not both at the same time. So on days you aren’t burning fat you are most likely losing inches, which is AWESOME!
9Do I have to rotate foods?
Yes, if you want to maximize weight loss, it’s best to rotate between at least
3+ different proteins
3+ different fruits
4+ different veggies.
NEVER have the same things back to back. Example:
Lunch: chicken, cucumber and apple
Dinner: beef, lettuce, strawberries.
Lunch: can be anything besides what you had for dinner the previous day. Fish, spinach, bell pepper.
Dinner: something different than lunch.
10Can I mix my foods?
If you want to maximize weight loss, it’s best that you DO NOT. We want to do all we can to keep your body in balance so it can burn the most fat possible in phases 2 & 3. You can do anything for 14 - 30 days.
If you find you must mix, stick to allotted ounces per meal and only do approved foods from the list.
Note: some recipes in the booklet let you mix and these are approved. Mostly just onions and tomatoes.
11I’m having problems Pooping, what can I use?
First off, don’t be alarmed. If you typically have 1 bowel movement each day you most likely will have one every 2 - 3 days while on phases 2 & 3 of the program.
Suggested supplements to help:
Cascara Sagrada: can be taken daily throughout the program. Can be purchased on Amazon and or local whole-food stores.
Smooth Move tea: only as needed, not daily. Can be purchased online or at most local grocery stores in the tea aisle.
Psyllium Fiber: taken daily. Can be purchased on Amazon and or local whole-food stores.
12I forgot my lunch today, what restaurants can I eat at, if any?
It’s ok. We totally understand that most will have at least one day like this while on the program. It’s best to choose a restaurant that cooks from scratch. Here are some alternative meals you can have while out and about. Please note that these are emergency meals and are not to be incorporated on a daily basis. Cooking all foods yourself is the only way to ensure you know all ingredients are approved.
In-n-out is a great option as meat and veggies are fresh. Either do 2 single protein style burgers or a double; Onions are fine (not grilled), tomato, mustard (if desired) wrapped in lettuce.
Chick fil-a market salad with light balsamic dressing. The market salad is awesome because it has apples and grilled chicken, don't add on the granola and nuts they give you and only use half the dressing. You can also do their grilled chicken sandwich, replace the bun with lettuce. You can ask for tomatoes and onions as well. No special sauce.
Order meats cooked dry with no added seasonings unless salt and pepper.
13Can I exercise while on Phase 2?
Yes! However, we suggest taking it easy for the month you are in phase 2 and limit it to 50% LESS intensity than you used to.
We suggest cardio (walk/run) 20-30min/day.
Remember, it’s only for a month and you are going to burn more fat by letting the program do the work and burn the fat for you than by working out. Trust the program.
Note: if you are only looking to lose 5-10 lbs on the program, adding an approved breakfast each day (egg whites/protein shake) and working out will allow you to lose slower or maintain the weight you want to be at. The minimum time on phase 2 is about 12 days before going into phase 3.
14What do I do if I’m planning on hiking, skiing, biking, hunting etc?
There may be activities that pop up at the last minute that may burn more calories than normal. Here’s what you can do…
have a breakfast of approximately 200 calories...a protein shake (whey isolate/egg whites; no sugars) or scrambled egg whites in the am, in addition to your lunch and dinner meals.
be sure to drink lots of water.
carry an extra meal or snack just in case.
Remember, it’s always better to cheat by eating approved foods from the list vs non-approved.
15Am I allowed to have a melba toast and fruit in between meals? Yes. Ensure you have fruits at least 6 hrs apart.
Don’t have melba and fruit together.
Wait at least 2 hrs between each.
Ensure to drink fluids at least every 2 hrs as well to keep metabolism up.
16Is it ok to add 0 calorie flavoring to our water? Yes, depending what it is.
For best results, use fresh lemon, herbal teas or liquid stevia with filtered water.
Now is a good time to start learning how to read nutritional labels. Pay attention to the INGREDIENTS listed. You want to avoid things with salt, sucralose, sugars, dyes (Blue 1, yellow 5,6 etc...), and ingredients not approved, all of which can offset the balance of the program and minimize weight loss.
17Which is best, cooked or raw vegetables?Raw is best.
If you feel you get gassy or your stomach is getting upset, lightly steam them.
18How much of a deal breaker is aluminium in deodorant.It has the potential to offset the balance of the program and cause you to not lose weight.
Best to use a natural deodorant if possible.
19Can I have salt?You should try avoiding salt at all cost.
Salt makes you retain water and we want to be peeing as much as we can as that’s how most of our fat is getting excreted through the body.
There are a lot of alternatives to use to help season your food: salt substitute, smoked paprika, cayenne, lemon pepper, lemon juice, balsamic vinegar, garlic powder.
20Why shouldn’t I eat after 8 p.m.?You want your body to be breaking down fat throughout the night and all the way up to lunch and not metabolizing the food you ate after 8 pm.
It’s best to carry this practice on even after you finish the program.
Lots of weight gained from late eating.
21Is carbonated water ok (with no additives)?If you must have some type of soda like drink it’s best to have sparkling water with your favorite choice of stevia…root beer, cola, etc…
Carbonation can cause your body to become acidic, making it hard for the fat gates to be open and willing to lose fat.
22How do I measure my proteins and vegetables?With a digital food scale (ounces or grams).
ALWAYS weigh RAW (never frozen or cooked as weight is different).
Meat: be sure to cut off all visible fat.
23I’m not hungry. Can I skip my fruit or parts of my meal?NO! Make sure to have at least 600 calories per day or 300 calories per meal.
Your body still needs to get nutrients from somewhere.
24Can you use any type of oils to cook with?Try to stay away from all oils during this phase.
Oils can offset the balance of the program and cause you to not lose weight or as much weight.
Make sure to have some good non-stick pans and put a little water in the pan or lemon juice if needed.
A light spray of avocado or coconut oil may be ok for most males only. Pay attention to your weight the next day to see how it affected it.
Using an air fryer, smoker, traeger, baking, or non-stick grill are excellent alternatives that don't require oils to cook with.
25Is smoking meat and veggies an acceptable method for cooking?
26Is organic important?Yes, organic, grass fed/free range, no hormone is always best.
93% plus lean meat/cuts is what you want...filet mignon, eye of round, and your marinating type steaks that have no fat marbling or skin/tendons
While your body is undergoing a detox, it’s important to feed it the most nutritious whole and safe foods possible.
If organic can’t be found or isn’t in your budget, no worries, you can still succeed on the program.
27Why lemon water or tea in the morning?Lemon water and tea can aid in the body in the following ways:
digestion, promotes weight loss, has minerals, hydrates, curbs appetite, boosts immune function and energy, liver detox, decreases binge and sugar cravings, stimulates healthy bowels, fight infection, has potassium, decrease blood pressure, anxiety, hydration and helps prevent kidney stones.
Squeeze juice of ½ lemon in 8+ oz. cold, warm or hot water, stir and enjoy (you are allowed juice of 1 lemon daily).
28Can limes be substituted for lemons?
29How do I know what spices, flavored waters, etc...I can use?Now is the perfect time to start paying attention to and learning how to read nutritional labels/supplemental facts and most importantly, look at the actual INGREDIENTS listed.
Many companies try to sell you on look at all the good vitamins and energy in this product, but then you look at ingredients and it’s full of crap.
AVOID items with sugars, sucralose, caffeine, aspartame, artificial flavors, dyes (blue, yellow, red) etc…
In most cases, the fewer the ingredients the better it is.
30Is sugar free gum allowed?Gum sweetened with xylitol or stevia is ok and doesn't contain aspartame.
“Pur Gum” is a clean brand you can buy from amazon or local grocery stores.
31What type of sweeteners are ok?Stevia, Xylitol and Monk fruit sweetener are okay to use in moderation.
32Is hot sauce approved?Yes, as long as there are no sugars, salts and added fillers.
33What are the guidelines on spices/seasonings? Avoid ALL salt, starches or sugars.
34Can we use rice wine vinegar?Yes, if it’s low sodium and contained NO sugars or additives.
You can substitute it with apple cider vinegar or lemon juice.
35I'm from Canada and we don’t have Bragg’s liquid aminos?In Canada it’s called Bragg’s Soy Sauce.
Just be sure to use sparingly as it contains sodium (salt).
36Can we use Walden farms anything or just the dressing and ones specified?Yes. However, it’s best to just use them for their dressings.
Use only in moderation. We use them to just add a little flavor and variety to the monotony of foods.