I am traveling this week/weekend. How do I stick to my plan?

You can absolutely still work toward your goals while traveling. Do your best to utilize the hotel fridge/microwave (call ahead to inquire if present) as well as the continental breakfast to grab specific items such as fruit, oats, bagels, and peanut butter, if offered.

Convenient travel snacks include: whey/casein protein, Quest protein bars, Quest protein chips, beef jerky, lean deli meat, low-fat Greek yogurt, oats, fruit, nuts, seeds, nut butters.

Can I still eat out while on this plan?

Absolutely, although if your goal is fat loss, then it’s recommended to keep dining out to a minimum for the time being. Key tips to stay on track include:

  • Look at the menu online ahead of time and narrow down a few options.
  • Match your meal plan recommendations with your ordering options.
  • Only drink water or a no-calorie beverage.
  • Skip out on appetizers.
  • Focus on eating protein and veggies first, as this will help to keep you full, and prevent overindulging on carbs and fats.

If your plan calls for protein, veggies, and healthy fats, do your best to keep healthy carbs to a minimum.

How can I stay on track during a vacation?

A strategy we have found to work well is condensing 6 meals into 4 larger ones, to help keep you feeling full. You can just re-program your app diet for this puSculpose when needed by selecting different meal amounts than you currently have. Some prefer to do protein and a lot of veggies (think large salad) for 3/4 meals, and then have some healthy carbs/fat at the other meal. Also, staying hydrated helps with satiety, bigtime.

If you usually have 25g of protein per meal, you will increase to 35-40g per meal. If you have access/desire to train, great: continue to include the workout shake. If not, continue to do your best to be active during the day.

These recommendations notwithstanding, our best advice on this matter is to time your fat loss diet such that you’re NOT on vacation when on it. Now, once you’ve completed your fat loss diet, go on vacation and enjoy your new physique!

How often can I have a "cheat meal?"

The more often you have what we like to refer to as a “free” or “cheat” meal, the slower your progress will be. Moreover, because they “give us a taste” of the foods we’ve been craving / missing, free meals can cause rebound hunger pangs, which you worked hard to get over when you first started your diet. So, we recommend as few of these as possible during a fat loss phase. During muscle gain, free meals are A-OK, but only if you finish your programmed food first!