Embarking on the 21-Day Weight Loss Breakthrough Diet? Here are all your questions answered:
If I skip the healthy fats will I lose more weight?
The healthy fats included in this diet are all from the MUFA group. MUFA stands for monounsaturated fatty acid, which is a healthy type of fat your body uses both for energy and as a building block for many of the tissues in your body. They have also been shown to induce weight loss when paired with a healthy diet and lifestyle, so you don't want to miss them! You can find MUFAs in nuts like walnuts, peanuts, or almonds; in pumpkin seeds; in avocados; and in olives and olive oil.
If I skip the snack will I lose more weight?
Although eliminating the snacks may seem like a good idea as it means fewer calories at the end of the day, don't do it! The fact is having a healthy snack between meals will keep you satisfied for longer, and the sweetness from fruits and berries will satisfy your cravings for unhealthy sugary snacks. With snacks built into the diet, there is less temptation to "cheat," and this means you are motivated to remain on track and lose more weight.
Should I only buy organic?
We all know that all plants were created equal, but not all plants were grown equally. Buying organic produce means that you are reducing your exposure to harmful pesticides, and giving yourself a health boost while you lose weight! The Environmental Working Group (EWG) for the fourth year has warned that people who eat large amounts of kale, collard greens, and peppers should buy organic, as these vegetables were frequently found to be contaminated with insecticides toxic to the human nervous system. On the other hand, avocado, mango, cabbage, onion, and cauliflower all made the EWG's Clean Fifteen list, as they were least likely to hold pesticide residue even when grown non-organically.
How many nuts are in an ounce?
Nuts can be confusing when using them as a healthy snack. Typically the amount that would fit in a case of mints, or a comfortable handful is a good point of reference. Use this guide to nuts as a reference. This roughly amounts to:
- 23 almonds
- 4 walnut halves
- 49 pistachios
- 7 Brazil nuts
- 18 cashews
- 20 hazelnuts
- 11 macadamia nuts
- 28 peanuts
- 19 pecan halves
- 160 pine nuts
How should I measure progress? Is the scale the best way?
Although the scale is a good way to measure progress, it is not the only indicator that you're losing weight. Monitoring your waist size and keeping an eye on how your clothes fit are also guides to check your progress. Some may see the scale move faster, while others notice that their clothes are fitting much looser, or they find themselves down a jean size. Lastly, others may notice that they have more energy, clearer skin, and less bloating. These are all clues that your body is doing better with cleaner, healthier eating.
How often should I weigh myself?
Day-to-day fluctuations in weight can be confusing and discouraging while dieting. While regular weigh-ins are important, checking the scale daily can throw you off by measuring water weight, and not fat loss. Weighing yourself once a week at the same time of day in the same clothes is best. A great time for this is in the morning, after you empty your bladder, with as little clothing on as possible.
Should I take any vitamins on the diet?
Fruits and vegetables are full of vitamins so you shouldn't need any supplements. With unlimited non-starchy vegetables, such as broccoli, Brussels sprouts, and peppers, and other plant-based foods (avocados, lentils) included in this diet, you should meet your recommended daily amount of vitamins. Just remember to mix it up and get many different varieties of fruits and vegetables.
What is Ezekiel bread? Is it the same as whole grain?
Simply put, Ezekiel bread is more David to whole wheat's Goliath; it is simply better for you. Ezekiel bread is made from sprouted whole grains. "Sprouted" means the grains have been allowed to start becoming sprouts, or little plants, before they are made into bread. What does this do? Seeds, (including grains and legumes), do not want to be eaten, so they develop "anti-nutrients" to discourage animals (that's us) from eating them.
These anti-nutrients can prevent absorption, inhibit digestion, and cause other negative effects on our health. Sprouting eliminates these anti-nutrients. Sprouting also partially breaks down starch because the seed uses the energy in starch to fuel the sprouting process, so sprouted grains contain slightly fewer carbohydrates.
Ezekiel bread has more grains and legumes in it than whole-grain bread does. This combination of grains and legumes makes the protein available in Ezekiel bread a complete protein, meaning it contains all 9 essential amino acids. Whole grain does not have this same benefit.
How long can you stay on this weight-loss program?
There's no specific limit to how long you can stay on this weight-loss plan, and some of our dieters have been on it for months. It's a great way to both lose weight and keep it off, especially when combined with exercise. This diet is also mainly plant-based, which has great benefits for your heart health and blood pressure and is even cancer-fighting. With the many options available to you, this diet could easily transition from a weight-loss tool into a clean living and clean eating lifestyle.
What should I drink while on the diet?
Water is the best hydrator. Our diet plan also includes oolong tea twice daily. Oolong tea has been used for generations in Far Eastern Asian cultures for weight control. Scientific testing has shown that oolong tea increased the number of calories burnt per day compared to drinking water alone. For this reason, you should stay hydrated with water all day long, but be sure you don't miss out on the weight-loss benefits of oolong.
How much fruit can I eat?
You can have two servings of fruit per day. According to the American Heart Association, a serving size of fruit is one medium fruit (defined as the size of a baseball); 1/2 cup fresh, frozen, or canned fruit; ¼ cup dried fruit; or 1/2 cup of juice. By planning your recipes in advance, you can shop for fruits accordingly. For example, if you plan on having a sliced medium apple for your mid-morning snack one day, you could go ahead and chop a second one to spread over a bed of spinach for your second snack of the day. Here are some examples of fruit serving sizes:
- 1/2 cup berries
- 1/2 cup grapes
- 1/2 banana
- 1 medium apple
- 1 medium pear
- 1 plum
Is spaghetti squash a carb or veggie?
Spaghetti squash is on the "nonstarchy vegetable" list, which means it's super low in carbohydrates, calories, and fats. It's on the list, so you can enjoy unlimited amounts of it per day! Try a spaghetti squash bowl with roasted Brussels sprouts, onion, peppers and mushrooms, flavored with black pepper and red pepper flakes.
Since beans are both carbohydrates and protein, do they count toward both categories in the diet or just one?
You're right! Beans are a bit of both, but many beans fall more into the "starchy vegetables" category than into the "protein" category. For this diet, it's best to keep them to one serving per day and aim to hit three servings of the Power Plant Protein group with other foods on the list as well.