Nutrition Planning

Can I switch my foods on the plan?

Absolutely. My goal is to offer ample flexibility to meet specific lifestyle and family needs. I offer unlimited switching for our users both from the website or the app (iOS and Android). You are provided a food swap and exchange list in your Getting Started Guide that explains how to swap out foods.

Do you have an app to access my plan on the go?

Yes. We have a free, dedicated iOS and Android app that’s available to users with an active subscription. After signing-up on our website, you can download the app and login using your username and password.

Do you a mobile shopping list so I can shop for my food with my phone?

In the app, you can easily select the meals that you want for the week, and the app will automatically create the shopping list based on your selection.

How many meals will I have to eat?

You’ll be eating between 4 and 6 meals per day based on your body type and goals.

Why do I have so many meals, I’m only used to eating 3 times with a couple snacks?

You are essentially eating the same amount of times, the difference is that instead of “snacking” you have meal alternatives. The goal is to spread out your required protein, fat and carbs throughout the day so you don’t have to eat large portions in 3 settings.

Are you REALLY going to be creating my own meal plan?

Yes. These are the real deal. I read every single application and get to work. This is not a template meal plan. No two plans are the same. Everything is based on how you answer the questions.  Once your meal plan is designed, adjustments will be made as your macros needs change.  You have the freedom to try new recipes, flavors and spices to start enjoying your food so that you can make eating well a lifestyle change that is easy to stick with.

Will I be doing intermittent fasting, paleo or some type of low carb diet?

No, in my 10+ years of combined experience, these diets don’t work long term. If they do, it’s for a very small percentage of the population. These approaches are not effective at optimizing your metabolism for long-term results and they have no advantage as “gurus” endorsing them would like you to believe. Intermittent fasting (IF) is the exception to the other diets, whereas, there are several people that have great success with IF once they have a thorough understanding of tracking macros so they don’t overeat when they end their fast.  IF would be recommended for someone in Phase 2 as they are transitioning from my guidance.

Can you help me even if I am vegan or vegetarian?

Yes, there are several ways to meet your macronutrient needs without animal products.

I’m on a budget, can I still eat on this plan?

Heck yeah! I am on a budget and living this way, so I promise you can make it work, too. No worries, you don’t have to eat all your foods organic if you can’t afford to do so.

Do I have to avoid eating out with my family and friends and still be on plan with my goals?

No, I have an Healthy On the Go Eating Guide that will help you make the best choices at the restaurant so you can stay on track for your goals.

Why should I journal my foods and exercises?

It’s like asking “why keep a checkbook”? When you eat a dozen jelly donuts or eat a bag of potato chips–it’s like you just wrote a ton of calorie checks. Instead of your body is sending you a “you ate too much message”, it just stores the excess as fat. After the years go by, the body will “collect” those calorie checks with heart disease, cancer or diabetes! 🙂 Frankly, you need to see the numbers yourself to truly appreciate why your gaining weight. Once you see that, you will be able to adjust your “spending.”

Can I use protein powder for one of my meals?

Protein powders should be a supplement to your diet. You should first and foremost be getting protein from the food you eat and supplementing with protein powders no more once or twice a day. Protein supplements can be very helpful if you need a little extra boost or if you’re very active, traveling, etc.  You’d be surprised that some of your favorites, are actually loaded with sugar/carbs and have very low protein in them! The biggest thing to focus on when purchasing protein powders is to look at the ingredients – many of my favorites include 100-90% pure protein.

What are your favorite protein sources?

Ah, I love this question. The good ole’ not enough protein myth for those who don’t eat meat. Living on the plant-centric side of things doesn’t mean you don’t have enough protein to eat. It simply means you have to be mindful about incorporating good quality plant proteins throughout the day, every day! It can be incredibly easy, delicious, and fun trying out new plant-based proteins. Don’t worry about not getting enough as long as you’re being conscious of your protein intake throughout the day

I don’t like eating breakfast? Is this bad?

If your question is referring to weight loss, yes, if you skip it often and tend to overeat later, you are trying to “make up for” the missed meal.   One of the best natural calorie burning tools you have is your digestive system.  It takes 6-8 hours to absorb and fully digest a meal.  This requires a ton of energy (calories burned).  If you eat dinner at 7:00 p.m., your digestive tract will be functioning until around 3:00 a.m.  Now if you get up and eat again a few hours later the whole process starts over.  But, if you don’t, two things will occur.  First, your digestive system will lie dormant until you eat again, probably a full nine hours later.  This causes you to lose a large part of you basal metabolic rate (the amount of calories your body burns on its own).  Second, your body thinks it’s starving and will slow the rest of your metabolism down as a survival instinct.  The end result is that you burn fewer calories naturally, making it harder for you to lose weight.

Is it better to eat before or after a workout?

Eating before or after you work out is totally your choice. You can help fuel your workouts by eating complex carbs with protein and veggies at least an hour before your workout.

Can I eat carbs?

YES!!
As long as you keep track of where you are with your carbs for the day, you can eat just about everything. While I do recommend you eat a variety of foods, I don’t place any restriction on a specific food or food group. Frankly, carbs have unfairly been categorized as bad. The real enemy is eating too much food. Not that the calories were from fat, carbs or protein.

 

If it is just about macros, why do I need you, Felicia?

Convenience:
You will be using a food database of over 20,000 foods.
My site does all of the math for you–your daily burn rate, your food and exercise totals, everything. You can use my site from any machine connected to the Internet. (No software to install.)  I provide real science: Simply put, if you eat the recommended daily macros, you will lose fat. The difference that you won’t get from a calculator is the accountability to follow through, the support when you have questions or concerns as well as the feedback you receive from your weekly check-ins. I provide articles and information to help you lose weight.    My site keeps you out of your body’s “starvation mode”–a reaction that can slow weight loss. Finally, if you use my site, follow the plan and recommendations, I guarantee you will have consistent results.

What surprises do I learn by following your recommendations?

You learn that 20% of the foods you eat are responsible for most of your weight gain. By controlling those, you can succeed! You learn that some foods that you would associate with health are truly not helping you! For example… Eating a salad with dressing can be the same as eating a big cheeseburger, fries and a soft drink. Or a better one… That sports drinks (even one with vitamins) have significant amounts of calories & loads of sugar and that your workout was just made useless by gulping down one of these. You also learn that food choices are more important than exercise choices. One soft drink equals 10-20 minutes of aerobics! Frankly, your eyes will become wide open. You will truly see the world of food and exercise differently.

What do I do if I have a bad day?

Bad day? In other words, you ate too much?
Simple. Enter your foods and go on with life.
In other words, don’t panic. It’s over. It happened. Get rid of the fear and just objectively look at the numbers. Many times it isn’t as bad as you think! You just need to adjust. Eat according to your recommendations for the rest of the day or week. Or exercise a little more. Or, adjust your goal date. The war against fat isn’t a one day battle. Rome wasn’t built in a day. Your excess weight didn’t spontaneously appear one day. So don’t panic.


General Weight Loss FAQ’s

How do I lose 5-10 pounds a week?

First, this goal isn’t completely realistic.
If you set a goal like this, you will set yourself up for failure. A far more realistic goal is losing 1 to 2 lbs per week. Frankly, there is a lot of misinformation out there. I’m here to tell you the truth.
Now… On to the answer. You need to simply burn more calories than you eat. To lose 1 lb a week, you need to burn 500 calories more than you eat each day.

A 3,500 calorie deficit for the week is required for a 1 to 2 lb loss. Please don’t be fooled. There isn’t a miracle pill. Exercise machines aren’t the complete solution. Eliminating carbs isn’t the answer. Track your foods and activities and burn more than you eat.

How do I lose weight off my face, butt, thighs, or stomach?

The process of losing weight anywhere (face, butt, thighs, stomach) is the same.  First, let me dispel a myth.  There is no such thing as spot training.  There isn’t an exercise in the world that will take excess body fat off an area of your body you consider a problem spot. When you lose weight it comes off all over the body in equal amounts.  Think of your extra body fat in layers.  For example, let’s say you have five layers around your hips, three around your arms and two in your cheeks.  As your body uses stored body fat as energy it draws equally from all these areas.  When you burn off a layer of fat you will now have four around your hips, two around your arms and one in your cheeks.  What really happens is the cellulite cells begin to shrink (as the adipose tissue inside is used for energy) and it becomes smaller, but the layer example is good for visualizing.

How do I lose weight around my hips, stomach, thighs, butt, or any other problem area?

Spot weight reduction is a myth! You lose weight all over your body at the same time. In other words, it doesn’t matter how many sit-ups or crunches you do. The only way to lose weight in any area is to burn more calories than you eat.  Your body will release fat all over, not in a controlled area, no matter how often you decide to “work your abs or thighs”.  You can build muscle in specific areas, however, you cannot remove fat in specific areas unless you are having liposuction!

How long does it take to lose one pound of body fat?

The answer is a simple math equation. You must burn 3,500 calories to lose one pound of body fat. If you burn 500 more calories than you eat for seven days, you will lose one to two pounds of body fat on average. If you burn 1,000 calories more than you eat for seven days, you will lose two pounds of body fat. The key is to know how many calories are going in and out each day so you can accurately track your progress. Although I don’t recommend tracking calories because they aren’t created equal, tracking your macros (protein, carbs and fat) will get you better and more consistent results.

How long will it take me to lose weight?

The rate of weight loss varies for each individual. Some will see results right away while others may not see if for a week or two. It’s important to stay consistent and stay on your plan for at least 3 to 4 weeks. You should see results by then. Fat loss is not linear, meaning, it may drop 2 weeks in a row and then stay the same the next week.

 What about all of those ads? Lose 5 pounds a day without exercise or changing my diet?

There is no such thing as a pill that can make you lose significant pounds. There is no such pill that will allow you to keep it off once you stop taking this magic pill. There is no such thing as a pill that will magically allow fat to pass through you without getting digested.  Do not waste your money on dreamy results. That’s not how it works. The dreamy results happen over time. See my success stories.

How can I lose fat (spot reduce) in one specific area of my body? I want to lose this fat around my thighs.

Sorry but it is not possible to spot reduce or choose what parts of your body to lose the fat in. All you can do is lose overall body fat with exercise and a healthy diet.

How often should I workout?

You should lift weights at least 3 days a week. I recommend 4-5 days a week. Keep in mind you don’t want to overtrain so having some rest days is key.

I’ve heard that in order to tone I should do high reps with light weight. Is that true?

There is no such thing as just toning or building long muscles. Strengthening is going to build muscle, it’s that simple. Whether you do hi reps, medium reps, or low reps is up to you. You can maximize muscle development results but combining all three. So if your goal is to build your arms you could do arms 3x/week (MWF) using high reps Monday, medium reps Wednesday, and low reps Friday. That is just one example.

When I walk into the gym, what should I do first? Lifting or cardio?  Lift then cardio.  You require more energy when strength training than you do when doing steady state cardio.

Proper workout order is: dynamic warm-up > lifting > cardio > static stretching.