Nutrition

Have questions about the Nutrition Plan? Click here to find answers about meals, calories, foods, protein, snacks, and more.

• why is it ok to have SO many carbs within the 300 calories and still lose weight?
• Is it okay to have tamari on the program?
• Is it okay to use erythritol as a sugar substitute on the program?
• Is there any difference with drinking distilled water?
• Is maltodextrin okay to consume?
• Is molasses okay on the program?
• Is it okay to have quinoa on the protocol?
• Can I have chocolate or dark chocolate on the protocol?
• I made the Jubilee fudge with 3/4 cup honey but still too sweet. Is there something else I can add with the honey?
• Is it okay to eat organic hard red wheat that I mill myself?
• Is any white flour or processed sugar allowed?
• What can I do if eating 300 calories per meal is a challenge?
• Does it matter if my 300 cal meals have more carbs than protein?
• Are there recipes to look at for the protocol?
• Where can I find the jubilee fudge recipe?
• Weighing food: is the measurement before or after cooked?
• Where can I find the nutritional values for the fudge recipe?
• Is mayo allowed on the program?
• I know you don't have to count the calories in Olive Oil, but do you have to count the calories if you eat olives
• What is your opinion on gluten free bread/ products? I have a sensitivity to gluten, so that takes away most whole wheat breads.
• What do I do if I don't get all 4 meals in a day?
• What is an alternative to Whey Protein for people who are lactose intolerant?
• I'm on a water pill - fuersosimde - because I have edema. How does this affect me drinking the water every day?
• I know that avocado is okay to eat between meals if we experience hunger, but what is the reason why we shouldn't eat avocado before a meal?
• Is there a flour substitute?
• Is balsamic glaze ok?
• Is it fine in this case to have avocado with a scoop of protein powder?
• Is stone ground white rice flour ok to use for pancakes?
• Can you eat white rice as long as you count the calories?
• Is beet sugar okay
• Would I lose weight faster if I ate 7 small meals a day instead of 5 as a male?
• Why do we want to avoid sucralose and aspartame, do they interfere with fat loss?
• What is sucralose?
• How much water do I drink for my size or weight?
• What about pre-packaged guacamole?
• Does decaf tea or herbal tea need to be supplemented with extra water?
• How do I get rid of bloat? I started my 88 days on Sunday, but I’m still bloated. I quit taking the salt because it made me bloated.
• A transformer who is having difficulty with different meal times for her and her husband. She is wondering if since her husband doesn't have any weight to lose, he could have 4 higher calorie meals?
• I know we say "Zevia" is good alternative to flat water, but how do we feel about "LaCroix" sparkling water?
• Is maple syrup allowed as a sweetener?
• What are Alcohol Sugars and should they be avoided?
• Are pistachios in the diet plan?
• Is there a healthy limit of fat content in foods?
• Is unsweetened plain seltzer water okay to drink on protocol?
• Is S.Pellegrino OK?
• How do you approach a feast day like Thanksgiving of Christmas?
• If your body water is at 44% and you are drinking all the water (160 oz) each day, what can be changed to get that percentage to increase?
• What is the recommended alcohol consumption during the maintenance phase, as to not tear down the house I have just built?
• What do you say to doctors that recommend that patients decrease their salt?
• Why is coconut oil a "free calorie"?
• Can you recommend a calorie calculator?
• Is Venison or other types of meat okay?
• Is plastic bottles okay to drink water out of?
• In the tool kit master plan it states to aim for 5g or less of natural sugars. Can you explain more about what is ok in terms of natural sugar suggested limits?
• If I’m drinking two gallons of water per day, how much extra salt do I need to take on top of the 1/2 tsp in AM and 1/2 tsp in PM?
• Which count do you use when a label says total sugars 5g , includes 5g added sugars?
• I'm half-way through my second round doing more exercise/building muscle and my appetite has majorly increased from before. I'm curious if other transformers have had this experience. Any advice?
• Could you explain soy versus soy lectin and why it matters?
• My doctor is claiming that the amount of water we are drinking per day is screwing up my electrolytes. Any advice?
• Are there any drink products that count toward our total daily water intake?
• Is it possible that I am getting enough sodium from my food?
• How do I find recipes?
• How can I increase protein without going over 300 calories?
• Is there a recommendation, or rule of thumb, for the ratio of carbs, protein and fat by meal or by day?
• How does caffeine affect the Health Transformation Journey?
• Is whey protein isolate still soy?
• Is there such a thing as too much salt?
• Does drinking 1 cup of coffee with 1 tablespoon of cream before the morning cardio mess up the 3xs fat burning?
• Is there a big difference between 160 ounces and 120 ounces when drinking water?
• If I’m not hungry after 2-3 hours do I still have to eat?
• Are there any free foods other than avocados and the 3 oils (coconut, avocado and olive)?
• Is the protein snack before bed one of the meals or added to the 4-5 meals?
• Can we eat free foods in between meals? Or at our meal times?
• Is gluten free or vegan okay with our protocol?
• Does coffee affect the potency of the supplements we take? Do we need to wait a bit before we take the supplements after we have our coffee?
• Why is it only 80 calories at night?
• Can I eat as many avocados as I want to?
• Can I have yeast on the protocol?
• Can I use canola oil when cooking on protocol?
• Is it okay to drink propel on the protocol?
• I like plain yogurt. Why can't I use that instead of your recommended greek yogurt?
• Is agave okay on the protocol?
• Can I have ginger ale on the protocol?
• The honey I have has 17 grams of sugar on the label, is that too much?
• NO (or limited) SOY PRODUCTS
• Is avocado oil free, like avocados?
• Why is salt important?
• Can I eat Butter or ghee?
• What is the ideal amount of protein per meal?
• Coffee and added ounces of water- is it a wash, or better to not drink coffee at all?
• Wheat flour vs. whole wheat flour?
• Do coconut milk calories count since coconut oil is free?
• Can I eat avocados anytime or only with meals?
• I use Kroeger's Organic tofu by Simple Truth and Safeway's Organics. I also love Soy Curls by Butler Foods. Butlerfoods.com. Are these acceptable sources of soy?
• Tapioca Flour- is it white flour?
• If I am at a convenience store for coffee and forget my stevia sweetener. Which of all the other sweeteners would you recommend?
• How many total grams of protein should we have per day? Fat grams?