Read through this entire guide
Read the Program Fundamentals Guide
Read the Hormone Guide
Read the Troubleshooting section. Make sure to keep this in the back of your mind and refer back to it as needed.
Read the Hydration and Supplements section.
Read the Carb Cycling Guide
Read How to Track Your Macros and learn how to set your macros. Your macro setting is your starting point. We can evaluate progress and make changes. You want to learn how to do this so you can make this a lifestyle.
Read the Meal Planning section.
Read the Intermittent Fasting section. If you want, you can choose an 8-hour eating window and make sure all of your meals fall under that window. A good option is 10 am to 6 pm, or 11 am to 7 pm.
Read the Eating Out section. This will help you make sensible choices while dining away from home.
Go grocery shopping, so you have everything you need on hand.
Measure your waist, hips, bust, thigh, and bicep with a fabric measuring tape Write all of this down on the Weight Tracker.
Take before photos. You do not need to send them to me.
What you’re eating 5 Days a Week
Two Days a week will be regular macro days based on your My Fitness Pal recommendations. On these days, you will be eating 50% carbs, 30% fat, and 20% protein.
One day a week, you will still be eating 50% fat, 30% protein and 20% Carbs, but you will be eating 25% less macros than a Regular Macro Day. For example, if you typically eat 100 grams of fat on a Regular Macro Day, you will consume 75 grams total fat. (100*.25=25. 100-25=75) This will be your REST day. In this program, it will be Sunday, however you may move it to suit your schedule.
Your actual macro counts will be determined on My Fitness Pal. Please thoroughly read How To Track Your Macros. Please let me know if you need my assistance.
We are essentially replacing carbohydrates from your diet with fat and keeping your protein intake the same. Your blood sugar is going to stay in a much steadier state, and you're going to experience fewer cravings over time.
Let’s see what that looks like:
A 145 (lb) woman who has a goal weight of 125 lbs would have the following macro counts on a Regular Macro Day.
Carbohydrates 196g - 50% (196 g x 4 calories = 784 calories)
Protein 118g - 30% (118g x 4 calories = 472 calories)
Fat 35g - 20% (35g x 9 calories = 315 calories)
On a Lower Carb / Higher Fat day, we are keeping our carbs under 50g. Protein will remain the same at 30% and fat will make up the balance. It will look like this:
Carbohydrates 50 g - approx 13% (50g x 4 calories = 200 calories)
Protein 118g - 30% (118g x 4 calories = 472 calories)
Fat 99g - approx 57% (99g x 9 calories = 898 calories)
On your Reduced Macro day, it will look like this
1570 - 25% = approx 1175 Calories
Carbohydrates 196g - 50% (196 g x.25 = 49 so 196 - 49 = 147g x 4 calories = 588)
Protein 118g - 30% (118g x .25 = 29.5 so 118 - 30 = 88g x 4 calories = 352 calories)
Fat 35g - 20% (35g x .25 = 8.75 so 35 - 9 = 26g x 9 calories = 234 calories)
Included in this program are six macronutrient-balanced meal plans.
IMPORTANT : The meal plan is for reference purposes only.
You need to calculate your own macros based on your age, weight and activity level. You do NOT have to follow the meal plan, it is intended to show you how to plan. For example, if you choose to eat only two meals and a snack, that is fine as long as you meet your macro requirements. If you like the meal plan, you may simply add or subtract foods or change portion sizes to meet YOUR requirements.
For Weeks One & Two, one version does not include carb cycling. I recommend this for those who want to jumpstart their weight-loss. For those who are doing more frequent training, particularly high intensity and resistance training, you may use the version with carb cycling.
You will see that for each week, the meal plan contains both recipes and kitchen staples. This is good for people who need variety to stay on track. You can decide which recipes work for you and how to incorporate them according to your macro requirements. If you are a creature of habit and choose to eat the same thing everyday on higher fat/lower carb days, that is absolutely fine. Remember, you want make this an easy lifestyle. I suggest adding batch cooking to your weekly routine. I batch cook my protein and always have prepped vegetables. This makes staying on track easy. When it's meal time, I simply grab my protein, my leafy greens and add my fat, such as high quality oil on my greens.
These program utilizes carb cycling in order to replenish glycogen Please note that the higher carb days in the meal plans are for reference only. We will have higher carb / regular macro days on Wednesday and Saturday. The meal plans give you an idea of how to structure a higher carb day in a healthy manner.
A proven successful tool both for health and weightless is Intermittent Fasting. Please read the Intermittent Fasting section. It is highly recommended that you use this method in your program; it will enhance your results and benefit your health.
At the end of the 6 week program, you should be at the point where you can put together your meals and know the macro counts of foods.
In your maintenance phase, if planning on your own, you will want to set up your meals something like this:
Wake Up: Coconut or Bulletproof Coffee Breakfast, herbal tea, black coffee, lemon water/water or BCAA’s
For your first meal, most of your calories will come from fat. A good size portion of protein should be about 25% of your plate and vegetables should be the other 25%.
Meal Two: Half of your plate should be vegetables at lunch. Fat and protein can both clock in around 25% of plate real estate. You may also have 1/2 cup of fruit (berries are best)
Meal Three: Half of your plate should still be vegetables, around 25% protein and 25% fat.
Things you need to know
It's very important to drink more water than usual because carbohydrates are bound to water in your body. When we eat less, we naturally store less water and need to consume more. Aim to keep a large water bottle with you all day and continually drink from it. If you feel tired, get a headache, or otherwise feel unwell make sure you are drinking enough water; these are all symptoms of dehydration.
Remember that this is not all or nothing. If you take in too many carbohydrates in a day, pick yourself up, dust yourself off and get right back on that horse.
It’s no big deal.
The fact that you’re being mindful of your intake and focusing on adding good fats and protein are amazing first steps. You’ll get there.
Your bowels may be slower as your body gets used to fewer carbohydrates. This should remedy itself within a week, but taking magnesium can help constipation if it's a problem (consuming a small serving of nuts per day like Brazil or walnuts helps). Some people end up with diarrhea instead of constipation (everyone's different). Again, this should normalize within about a week. In this case, DON'T take magnesium.
Be sure to get enough sodium. Do not be afraid to add salt to your foods. Potassium is also important. Avocados, mushrooms and fatty fish are good sources of potassium.
Drink lots of water either way. Alterations in bowels movements won't last long, and it may not even happen to you. I find it helps to know what COULD happen as you change your current way of eating. For the first week eat whenever you're hungry. It's important to listen to your body. We aren't going for starvation here, we're going for literally CHANGING THE WAY YOUR BODY IS PROCESSING FOOD.
You will slowly lose those carbohydrate cravings, have way more energy and develop a positive relationship with food if you follow the process.
For beverages stick to water, coffee, or tea (without sugar) or the occasional glass of low-sugar wine. No juice, pop, beer, coolers, etc.
Foods to eat all the time
Peanut Butter (unsweetened)
Mayo (watch for added sugars) and look for avocado or olive oil mayo.
Seed & nut oils (occasionally)
Lean meats (you may wish to keep red meat to once a week)
Eggs / egg whites
Fish/seafood (look for wild and sustainable)
Canned tuna/salmon (look for wild and sustainable)
Bacon (butcher shop quality) - on occasion
Tofu (organic & non-GMO) - on occasion
Anything leafy and green
Zevia, stevia- sweetened pop/soda alternative (if you need to break a pop addiction)
Almond milk (unsweetened)
Tea/herbal tea (unsweetened)
Sea Salt & pepper
Foods to Avoid
Sugar + Sweeteners
Bread (all types)
Good Carbohydrate Sources
Beans, Starchy Vegetables, Legumes
Squashes, butternut, acorn, etc
Essential Pantry Staples
Nut butter (unsweetened)
Unsweetened cocoa powder
Butter or Ghee
Stevia or Erythritol Avocados
Coffee/Tea/Dandy Blend (coffee alternative)
How to Get Started with HFLC
Make sure you've read all of your materials through, and you know exactly what we're doing. If you don't know, ask me!
Go out and buy everything you need for your first week. You want to make sure you have lots of food options, so you don't ever feel deprived.
If this style of eating is completely new to you and you are someone who is “carb dependent”, you may have an adjustment period with a “flu” like feeling. This will pass!
You may find it very difficult to give up your carbs but make a promise to yourself to stick this out! You can do this, and this will be the ‘diet' that's actually meant for YOUR body (not that friend who can go on a ‘diet' for a week and lose 5lbs of belly fat right away then go back to eating whatever she wants). And by diet I mean a style of eating that makes you healthy, happy, and feeling fantastic. If you find yourself eating the same foods each day because it’s easier for you, that’s just fine! The simpler we can make the transition the better.