Week 01

Watch This Week’s Video

Overview

Welcome to Week One! Hopefully, you have read all of the preparation material and you are ready to go. On this plan you won’t be counting calories, or weighing your food, or anything else that makes eating a chore. And most importantly, you won’t feel deprived or hungry!

This week’s theme ­— nourish — allows us to focus on what we put into our bodies in order to heal and regenerate.

Food is the most powerful medicine there is, and by changing the way you fuel your body for 21­-days, you’re going to shut down your fat storage hormone, reprogram your genes for weight loss and health, stop cravings in their tracks, and look and feel better than ever. You will shed unwanted pounds, alleviate or even eradicate health complaints, and reverse disease. Your skin will glow, your brain will feel sharp and clear, and you’ll be filled with energy. You’ll feel satisfied, happy, and —most of all — finally freed from your fear of fat!

What to Eat / What to Avoid

Your Eat Fat, Get Thin 21­-Day Plan is very simple and easy to follow. It is designed to give you a working template so you can learn for yourself the essentials of how and what to eat to maximize weight loss and optimize your health. Each day of this program you will enjoy three delicious meals and two optional snacks.

Here’s a snapshot to show you just how filling and satisfying your meal plans will be each day:

  • Breakfast: Fat, protein and vegetables or a smoothie
  • Snack (optional): Any of the approved foods
  • Lunch: Your plate should be mostly colorful plant foods, 4-6oz of protein and 1-2 servings of fat.
  • Snack (optional): Any of the approved foods
  • Dinner: Your plate should be mostly colorful plant foods, 4-6oz of protein and 1-2 servings of fat (1/2 cup of starchy vegetables like sweet potato or squash is optional)

Note: The perfect combination with any meal is slow carbs + protein + fat. Mentally divide your plate in quarters – fill two quarters with veggies, 1/4 of it in protein and the other quarter is fat.

Remember – this plan isn’t about starvation and deprivation, it’s about filling you up and fueling you for an energetic, vibrant day. Meal suggestions are just that – suggestions; you will find full recipes and other options in the Eat Fat, Get Thin Meal Planner in the downloads tab.

Fats

What To Eat

  • Organic coconut milk, cashew milk, hemp milk, almond milk
  • Avocado, nuts & seeds, nut butters, olives
  • Extra-virgin olive oil, extra-virgin coconut oil, MCT oil, avocado oil, macadamia oil, walnut oil, almond oil, grass-fed butter, ghee
  • Fresh or water-packed fatty fish (sardines, mackerel, herring, black cod, wild salmon)

What to Avoid

  • Dairy products except for grass-fed butter and ghee
  • All refined oils (corn, canola, soy, sunflower, safflower)

Protein

What To Eat

  • Grass-fed meat (lamb, venison or elk, ostrich, bison, beef)
  • Organic, pastured poultry (eggs, chicken, duck, turkey)

What to Avoid

  • Beans, legumes
  • Processed meats (bacon, salami, canned meats, hot dogs, deli meats)

Carbohydrates

What To Eat

  • Raw, steamed, roasted, or sautéed non-starchy veggies
  • If adding starchy veggies ½ to 1 cup allowed up to 4 times a week at dinner (sweet potatoes, winter squash, pumpkin, beets, rutabaga, parsnips, turnips)

What to Avoid

  • Gluten, all grains
  • All fruit (with the exception of berries, pomegranate seeds, watermelon, lemon, lime, kiwi)

Drinks

What To Drink

  • Hot lemon water, sparkling water, herbal or green teas, Bulletproof® coffee or tea, bone broth

What to Avoid

  • Soda, diet soda, milk, fruit juices, sports drinks, alcohol

Condiments, spices, and other staples

What To Eat

  • Sea salt, tahini, almond flour, coconut flour, arrowroot, unsweetened/alcohol-free vanilla extract, cocoa powder, apple cider vinegar, balsamic vinegar, gluten-free tamari, organic vegetable / chicken stock, Dijon mustard, black peppercorns, dried or fresh herbs and spices

What to Avoid

  • Additives, preservatives, dyes, MSG
  • Artificial sweeteners (Splenda, Equal, Aspartame,
    Sorbitol, Xylitol, Stevia)
  • Natural sweeteners (honey, maple syrup, raw sugar, etc.)

Because we are cleaning out our systems right now and cutting out toxins from our diet, you might feel some detox symptoms. Don’t worry! This means that the program is working. The good news is that these symptoms should pass within a couple of days.

In order to help with this detox process, it is important to make sure that you are having daily bowel movements. If you are constipated, your detox symptoms will last longer. Going to the bathroom should be one of your top priorities.

So, this week, focus on nourishing your body with healing foods and supplements. You are already on your way to better health!

Daily Checklist

Morning

  • Walk or do 30 minutes of exercise
  • Take PGX just before breakfast with a large glass of water
  • Take your supplements with breakfast
  • Take your MCT oil
  • Make your shake or breakfast
  • Drink water (at least 4 glasses throughout the morning)
  • Add at least 1 capful of E­-Lyte to 8 ounces of water

Afternoon

  • Take PGX just before lunch with a large glass of water
  • Eat lunch
  • Drink water (at least 4 glasses throughout the afternoon)

Evening

  • Take PGX just before dinner with a large glass of water
  • Eat dinner
  • Take your second dose of supplements with supper
  • Add second capful of E­-Lyte to 8 ounces of water
  • Do one or more of your relaxation practices (can be done any time of day)
  • Optional: 1 tablespoon of potato starch in water before bed
  • Relax: Take time to unplug
  • Get 7 to 8 hours of sleep

Downloads