Phase 1
What are the three main components of Phase 1?
High carbohydrates, moderate protein, low fat.
What are the two main food groups in Phase 2?
Lean protein and non-starchy vegetables.
What major food group returns during Phase 3?
Healthy fats.
What should you do if you have an off day?
Get back to your routine at the next meal.
What should you do before arriving at a restaurant?
Review the menu ahead of time.
Name two fruits commonly enjoyed during Phase 1.
Examples: apples, berries, peaches, pears, mango, pineapple.
True or False: Avocado is allowed in Phase 2.
False.
Name two healthy fats allowed in Phase 3.
Examples: avocado, nuts, seeds, olive oil.
Name one non-scale victory worth celebrating.
Energy, sleep, digestion, confidence, reduced cravings.
Name one Phase 2-friendly restaurant meal.
Grilled chicken with vegetables.
Why are carbohydrates emphasized during Phase 1?
To help replenish energy stores and support stress reduction.
Name three vegetables commonly used during Phase 2.
Examples: spinach, broccoli, asparagus, zucchini, cucumber, kale.
Why is Phase 3 important?
Supports balance, satisfaction, and long-term sustainability.
What is one sign your maintenance plan is working?
It feels realistic and sustainable.
What can you request if a meal comes with oil or butter?
Ask for it on the side or omitted or cooked in a different manner.
Name one common mistake people make during Phase 1.
Not eating enough carbs, skipping meals, adding fats.
What is the biggest focus of Phase 2?
Lean protein and vegetables while avoiding fats.
Give an example of a balanced Phase 3 snack.
Rice cake and almond butter, hummus and vegetables, avocado with protein.
Complete the sentence: "Success is not perfection, success is ______."
Consistency (or sustainable habits).
What mindset helps most when dining out?
Flexibility and making the best choice available.
You have a stressful morning and are tempted to skip breakfast. Why is eating within 30 minutes of waking especially important during Phase 1?
It helps support metabolism, replenish energy stores, and sets the stage for stable energy throughout the day.
You're hungry one hour after a Phase 2 meal. What are three possible reasons this might be happening?
A participant says, "I'm nervous to add healthy fats back because I don't want to gain weight." What would you tell them?
Healthy fats are an important part of Phase 3 and help support satiety, hormone balance, and sustainability.
What is the most important thing to do after a vacation, holiday, or week where your eating wasn't aligned with your goals?
Return to your healthy habits at the next meal, not the next Monday, month, or restart.
You are at a restaurant and nothing on the menu perfectly fits your phase. What is the best strategy?
Make the best choice available, ask for modifications if needed, and focus on progress rather than perfection.