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THE PLAN

LIVING LEAN WEIGHT LOSS PLAN

BY Roberta Campanaro, BSCN, CHC, CCRM

Welcome to our Living Lean Weight Loss Plan. Congratulations on taking steps to lose weight and improve your health! 

We hope this plan will give you the chance to, not only lose weight, but gain the ability to keep it off for the rest of your life! Everyone’s metabolism is unique. So, if you are not satisfied with your results in the first week, you may have a metabolic roadblock. Don’t allow yourself to be discouraged and whatever you do, don’t give up! We will overcome the problem! I have included a metabolic questionnaire to help assess your metabolism. Be sure to print it out and share your results with us. 

The goal of the Living Lean Weight Loss Plan is to help you adjust your sugar intake, improve your gut health and prevent disease, while putting your body into a FAT BURNING MODE rather than a FAT STORING MODE.

Our plan starts out with a low sugar intake but will not take you into ketosis unless you cut your sugar intake below 40 grams of carbohydrates per day. You may go into ketosis if you want to but that is not usually necessary to lose weight safely. I also worry about anyone over 60 utilizing a high fat keto diet. Too much animal fat is connected to a higher incidence of cancer and heart disease in older individuals. It also promotes an unhealthy gut. I prefer to reduce your sugar intake, add lots of high fiber veggies and fruits high in polyphenols with lean protein sources. In fact I wouldn"t mind if your lunch was completely vegetarian.

Truth be told, a plant based diet has been proven to lower your risk of cancer, heart disease, dementia, alzheimer's, diabetes and obesity! Plant based does not mean you are required to give up all animal protein and fat, but recommends limiting animal protein to one meal per day. So I will include plant based alternatives for each day. 

So let's talk about salt. It is my belief that most of us would lose at least 5 pounds, if not 10, if we truly cut our salt intake down to 1500mg-  2000mg/day. In addition, hypertension is a leading cause of death for both men and women in the United States. And reducing sodium intake is one of the first recommendations I have for dealing with HPT.

So consider changing how you season food and remember that most processed foods are loaded with salt! Look for low sodium products. When it comes to spices I like "Oh My Spice" products and Nu-Salt substitute. Eating out also adds tons of salt to your diet. So try not to eat out every day. If possible, limit eating out to twice/week and always tell your waitperson you are on a low salt diet. Ask her to mention it to the chef. 

 

And finally, before we dive in, I would like to discuss fasting.

I believe fasting can be beneficial when trying to lose weight or reprogram your metabolism. However, I don't believe in fasting for more than 24 hours. When you fast for 1/2 day or even a whole day, your metabolism can move into healthy ketosis and your body will naturally begin to burn fat for energy. But when you extend that fast your metabolism may try to accomodate for your food loss and reset your metabolism to burn less on a daily basis. This happens rather quickly for anyone who has an "efficient" metabolism. These are people who survive the longest in a famine! In addition, prolonged fasting often causes the body to produce extra cortisol, a stress hormone that can wreak havoc on your gut health, and metabolism. So limit fasting to 15 _ 24 hours. The best fasts are mini fasts because they trick the body into burning fat without long term effects.

Two ways to do this are to pick several days/week when you do nat start eating before 1pm and stop eating by 8 pm. or you can choose a day or two each week when you fast until 4:00. On those days you can allow yourself a mid-day all vegie + fruit collagen shake and hot bone broth when you are  hungry. . 

 

So let’s get started!!

Please make sure you meet with us or fill out our questionnaires so we can fine tune this program to your individual needs!!

Phase 1

HERE IS WHAT IS INCLUDED IN THE PROGRAM

During the first 2 weeks of the plan your diet will consist of:

• Approximately 65 grams of complex carbohydrates/day. (This is already calculated for you and comes from friuts & veggies. 

Whole grain rices, sweet potatoes, little red potatoes, Ezekiel bread, and oats will be added to your diet in week 3.

• Approximately 40-50% of your body weight in grams of protein (We will calculate the oz/servings of protein for you)

• 1 -2 fruits from the list of fruits high in polyphenols/ per day, adding more fruit after the first two weeks 

• Healthy low sugar snacks.

• 30-60 grams of fiber/day. This is accomplished with 1-2 fiber drinks which can include 1-2 GC control shakes, plus 4-6 cups of veggies or salad/day & your daily fruit. Whole grain rice, sweet potatoes, Ezekiel bread, and oats will be added to your diet in week 3.

• Unlimited healthy fats, limited animal saturated fats and no trans fats.

• Plenty of water. We recommend 50% of your body weight in fluid ounces of water. ( You should include a minimum of 68 ounces per day.)This may be in the form of the Sustain Electrolyte Hydration drink, unsweetened seltzer water. or herbal ( caffeine free) teas

• Our carefully produced natural shake mixes are recommended as snacks or meal replacements for improved metabolism, improved insulin activity and improved glucose uptake. So include 1-2 GC Control shakes per day to overcome cravings and improve insulin activity, and/or 1-2 Proflex Pro shakes to improve lean muscle mass & metabolic rates. 1 of each shake per day is a great combo, combine the two in one powerhouse shake each day. 

• All your meals should primarily consist of proteins and vegetables, with nuts, low sugar fruits, and small amounts of lower fat cheeses or low sugar yogurt such as Chobani Zero Sugar Yogurt, made with stevia. Always include plenty of green leafy vegetables and dark red or purple fruits for total digestive health. If you are a vegetarian you may use organic pea protein shakes, black beans, legumes and lentils to provide the needed protein, but you need to keep a close eye on the glycemic index of the carbohydrates you consume. 

• Specific supplements are also recommended to improve metabolism and overall health.

 

SUPPLEMENTS I RECOMMEND

Vitamins: The Peak Performance Pack or Essentials Nutrition Pack. (The details on these packs will be covered later)

optional : Metabolic  supplement: Nutratherm & Digestive Enzymes: Good -Zymes

Fiber: Fiberwise. (I like both the unsweetened berry flavor or the All Purpose Fiberwise, which is flavor free and uses no artificial sweeteners.)

Protein shakes: Proflex Pro

Collagen supplement: Vitality for Life Collagen Boost

Bone broth: Unsalted, Organic 

 

WHAT TO REMOVE 

Remove fried foods, sweets, corn meal, corn, potatoes, most grains, especially wheat, rye, quinoa and couscous. Stay away from starchy snacks like potato chips, crackers & cookies, unless listed. Avoid fruit juices and sodas. Reduce alcohol intake down to one drink per day or avoid it all together!! Please avoid fast food restaurants until you have learned how to cheat! We will add back healthy starches in Phase 2.

 

Don't panic! We will allow small amounts of organic gluten free crackers and chips and nuts as well as homemade parmesan chips to take

care of your cravings for crunchy snacks. We will also allow you to use an air fryer if you love the taste of fried foods. 

If you crave sweets and/or starches I highly recommend you try GC Control shakes to reduce cravings, curb your appetite, signal your brain that you are full  and lower blood glucose levels. 

If that is not an option due to dietary restrictions we will utilize the Proflex Pro shakes to give you plenty of protein and only 2 grams of carbohydrates. This will satisfy your taste for sweets and fill you up. It will also increase your lean muscle mass, thus increasing the number of calories your body burns each day. It's important to understand high protein shakes are great, but they do not have the technology to lower blood glucose levels or signal your brain to produce acetocystocyline signaling that you are full and satisfied, reducing your cravings. 

 

STAY ACTIVE

• Exercise 30 minutes per day.

A note about some of the foods we would like you to avoid: We suggest removing wheat during phase I, as my experience dealing with patients has taught me many people have problems metabolizing gluten, which inhibits weight loss. We also suggest removing other processed grains and corn meal as they tend to be very quickly metabolized, instantly sending your blood sugar skyrocketing upward, only to come crashing down later. When your blood sugar is constantly spiking up and crashing down, it’s almost impossible to lose weight, and if this pattern continues throughout most of your life, you may be faced with a condition of pre-diabetes, or the onset of type 2 diabetes.

When we add high fructose corn syrup and trans fats to all of the processed grains in our food, we now have the major ingredients found in most processed foods in our diet. What a mess! No wonder we all have to worry about our weight! Please consider removing as many processed foods and fast foods as you can handle! As you begin switching out bad foods for good ones, I also suggest removing nitrates found in processed meats such as bacon, ham and lunch meats, as well as, removing all trans fats found in non-organic cakes, cookies, crackers and fast foods.

 

This is a great time to learn how to read labels. So a good rule of thumb is to read labels of processed foods to check for trans fats, high fructose corn syrup, high sodium content and sugar or artificial sweeteners. I think it's safe to use monk fruit, stevia, erythritol and xylitol. Try not to use too much sucralose and no aspartame! Its ok to see natural fructose and natural flavors on labels too. Natural flavors are required by the FDA to come from real plant and animal sources and are usually extracts in trace amounts. My belief is they are basically benign unless consumed in large quantities of processed foods or if they come from foods you may be allergic to. If you have food allergies always dig into the source of natural flavorings. Guar gum and Xanthan gum are also  fine. These are common, safe, natural thickeners and emulsifiers that even have some health benefits as they are high in fiber, good for lowering blood sugar levels, cholesterol levels and helping with weight loss. 

 

So let's talk about salt. It is my belief that most of us would lose at least 5 pounds, if not 10, if we truly cut our salt intake down to 1500- 2000mg/day. 

So consider changing how you season food and remember that most processed foods are loaded with salt! Look for low sodium products. When it comes to spices I like "Oh My Spice" products and Nu-Salt substitute. Eating out also adds tons of salt to your diet. So try not to eat out every day.



MEAL PLAN FOR PHASE I

BREAKFAST:

CHOICE 1:

GC Control or Proflex Pro shake, with ice & water or unsweetened almond milk or unsweetened coconut milk. You may add 1/2 cup of sliced berries and a teaspoon of almond butter powder or peanut butter powder for flavor. (For fun watch my video on making this shake taste great!) When you choose this breakfast, you may have a low sugar snack instead of the shake later in the day if hunger strikes. 

 

CHOICE 2:

1-2 eggs, 1-2 slices of nitrate free turkey bacon or lean chicken/turkey, sausage, ½ cup of berries or a full cup of chopped cantaloupe or watermelon. (If you add the fruit, this will count for your fruit for the day. So, add a few slices of tomato or avocado or a little cheese to this meal if you want to have your fruit later.) Feel free to make omelets with eggs or egg whites and add lots of veggies, even a little unprocessed cheese as a condiment is ok.

CHOICE 3:

1 mini low fat cottage cheese or low sugar yogurt w/ ¼ cup fresh berries.

Please try to find dairy products with no added hormones or antibiotics.

A Note about Dairy: Many people struggle to lose weight when they consume dairy. So you may want to avoid it for the first week. Add it back during the second week and see if you continue to lose weight.

Once you add it back you can try having a lower sugar yogurt once a day and/or utilize cheese as a condiment on salads. It should not be eaten every day and should never be consumed if you have sinus or respiratory issues.  Please avoid all processed cheeses. Eat real organic cheeses such as fresh mozzarella, fresh Romano or parmesan cheeses, goat cheese and feta. Vegan cheeses and yogurts are a great option too!

 

MID MORNING or MID AFTERNOON SNACK:

CHOOSE ONE of the following:

 

You are allowed 1 snack per day. Do not include snacks if you are not hungry!

  • 1 accepted fruit from list. (One per day)
  • 1 Simply Fit Protein Chewy Bar. Please note these have sucralose, so don't eat them every day! 
  • You can look for your own low carb keto snack bars but beware of high calorie counts. Your snack should never be more than 150 calories for women and 220 calories for men. 
  • 1 shake: Proflex Plus or your GC Control. (GC Control can be consumed twice/day. Proflex  can be substituted for GC Control) 
  • 12 raw almonds, pecans or walnuts w/ 2 unsweetened dry apricots. (I suggest making little snack bags.)
  • 12 chocolate dusted or coconut dusted almonds made by Blue Diamond.
  • 6 homemade parmesan crisps.
  • 1 small cottage cheese. Do not include this snack if you had dairy for breakfast.
  • celery sticks and 1 ounce of low sugar peanut butter from list.
  • Fiberwise drink. You may add a splash of organic cranberry juice or add the Sustain Electrolyte drink. I suggest the one made with stevia.
  • 6-8 Crunchmaster gluten free crackers. 
  • 1 cup organic  low sodium chicken or beef bone broth 

LUNCH:

CHOICE 1:

Choose 1 protein, which can include tofu, eggs, chicken, turkey, fish, shrimp, crab meat, lean beef, bison, venison, feta cheese, goat cheese, or fresh mozzarella cheese, or low fat cottage cheese. You can also have protein salads such as chicken salad, tuna salad or shrimp salad. Make sure there is no sugar used in anything! Add 2 cups of vegetables from the list or 3 cups of salad greens and sugar free dressing. We recommend Walden Farms. You can also make your own use Secolori oils and vinegars.

CHOICE 2:

GC Control shake if you did not have this earlier.

Or

Proflex Pro Shake w/ Sugar Free Fiberwise.

Look for the Fiberwise with no artificial sweeteners. My favorite is All Purpose Fiberwise which can be used for baking too!

PM SNACK: CHOOSE ONE of the following:

  • 1 accepted fruit from list. (One per day)
  • 1 Simply Fit Protein Chewy Bar
  • 1 shake: Ultra Performance or your GC Control if you have not had it yet.
  • 12 raw almonds, pecans or walnuts w/ 2 unsweetened dry apricots. ( I suggest making little snack bags.)
  • 12 chocolate dusted or coconut dusted almonds made by Blue Diamond.
  • 6 homemade parmesan crisps.
  • 1 small cottage cheese (Try to keep cheese consumption down to one snack or meal 2-3X per week)
  • any raw vegies w/ 1 ounce of low fat cheese from list.
  • Sugar Free Fiberwise drink w/ a splash of organic cranberry juice.

DINNER:

Always drink Fiberwise while preparing dinner unless you had it as a mid afternoon snack. It is amazing for reducing appetite and thus helps you with portion control.

Choose a protein, 2 cups of vegetables or 3-4 cups of salad. (Allow up to 2 tablespoons of a vinaigrette dressing or unlimited Walden Farms dressing. I recommend chopping your salad well and adding seasoning prior to adding dressing. Taste it first. You may be pleasantly surprised to find it needs very little dressing. So, learn how to dribble it!

DESSERT:

You may choose one, but dessert should be avoided if possible and should not be consumed after 8pm.

  • Elevate shake
  • Sugar free popsicle
  • Sugar free Jello w/ 2 tablespoons of Ready Whip real whipped cream. (Only when necessary)
  • 1 skinned, sliced & baked apple with pumpkin spice & stevia brown sugar.( counts as your fruit for the day.)
  • Two slices of grilled pineapple with course black pepper & a dollop of Ready whip. (counts as your fruit for the day.)

A NOTE ABOUT AM & PM SNACKS AND OUR BIOLOGICAL CLOCKS

Many authors of notorious food plans will say you must eat every 2-3 hours, as that’s how long it takes our bodies to properly metabolize a meal, and we always want our metabolisms working hard. A lazy metabolism becomes sluggish for life. This is all true! We do have to turn on our metabolisms early in the day and we want to keep them moving. However, as we age our bodies need fewer and fewer calories to survive. Thus, a feeding frenzy all day is great for young people and athletes, but not so great for those of us over 40, especially if you are not physically active all the time.

If you are among the over 40 crowd and not including a rigorous daily workout, I recommend listening to your body clock. Take a few days to listen to your body and only eat when you are hungry. You can still turn on your metabolism with a high protein snack or breakfast in the morning , but listen to your body! The over fifty crowd often finds they only need two meals and one snack each day. So, eat only when you are hungry after your first meal. Once you have determined your biological clock, follow the plan accordingly, but no starving allowed! You must eat a minimum of two meals and one snack per day.

Weeks 3 - 6

If you lose at least 5 pounds in Phase 1 and are happy with your loss, you can continue with the meal plan.

If you lost more than 5 pounds, you may add some additional higher sugar vegetable choices or one more fruit or a higher carb Simply Fit Snack Bar or glass of wine to your menu. This will bring your carbohydrate level back up to 80 grams per day. DO NOT add all three in any one day. Choose which extra treat you would like to have from these items.

If you did not lose weight, DON’T BE DISCOURAGED. Many people fall into this category, in which they simply need to reduce sugars drastically to lose weight at an acceptable rate. You will need to remove all fruit other than ¼ cup of berries in your shake and only consume high protein snacks.

BE VERY CAREFUL about hidden sugars in salad dressings and sauces.

PHASE II MAINTENANCE

My experience has taught me most people will gain back the weight they worked so hard to lose if they do not learn how their bodies work as individuals. A lifestyle change may be required but does not have to be nearly as strict as the initial weight loss program. In fact, it should be easy to follow if you learn how to substitute bad foods with things that you actually enjoy. So, let’s talk about what you need to pay attention to. First and foremost, you need to begin to understand how much sugar you can take in each day without gaining weight. For some people, it’s as low as 80 grams per day. For some they may be able to go as high as 160 grams per day. Very few people who have weight issues can consume more than 160 grams of sugar and maintain a healthy weight. So, you need to begin to understand sugar!

We learn about our bodies by adding back sugars slowly.

Start by adding unlimited vegetables with one extra treat including a fruit or Simply Fit bar or a higher carb vegetable from the maintenance List. Do this for one week. You may also add a little sugar to your condiments, such as a balsamic vinegar or vinaigrette salad dressing with a little sugar in it; but learn how to drizzle salad dressings, as they will make you fat if unchecked!

If there is no weight gain with these additions after one week, you may now add 1 starch each day to that for the next week. Chances are this may be all you can handle without gaining weight. In other words, you will now be in the habit of allowing yourself one starch per day and up to two pieces of fruit. If you add any alcohol remember each drink counts as a fruit and you should never drink fruity sweet drinks if you want to keep your weight down.

If you love junk food such as pizza, burgers and pasta, (Yes I consider pasta a junk food) Allow yourself one cheat day each week, but if you are smart, you will add extra exercise that day and the next to keep the weight off.

PHASE II LIVING LEAN MAINTENANCE

WITH A FEW ADDITIONS TO THE FOOD LIST

INCLUDING 

HIGHER SUGAR VEGETABLES

STARCHES

 HIGHER CARB FRUITS & SNACKS

  • 1 cup organic tomato sauce; may include organic stewed or oven roasted tomatoes
  • 1 cup real corn
  • 1 medium apple with skin on (any kind)
  • 1 cup carrots 1 moderately sized sweet potato 1 pear
  • 1 cup Brussels sprouts 1 cup brown or wild rice 1 cup diced pineapple
  • 1 whole avocado 1 slice Ezekiel bread 1 small banana
  • 1 cup acorn squash 1 cup black, white or navy beans 1 mango
  • 1 cup butternut squash 1 cup lima beans 1 papaya
  • 3-4 small little red potatoes with skin
  • • Continue to avoid wheat if possible
  • • HIGHER CARB FRUITS are only allowed during Phase II Choose 1 from the list. Their carb count is from 14-22 grams per serving.

FOOD LISTS

PHASE I

LIVING LEAN ACCEPTABLE

PRIMARY FOOD LIST

LOW SUGAR VEGETABLES & FRUIT 

1-2 cups broccoli rabe or heads

½ avocado

1-2 cups string beans

1 cup diced cantaloupe

10 asparagus spears

1 cup diced watermelon

1-2 cups cooked spinach

1 plum

1-2 cups zucchini

1 cup strawberries

squash

1 cup blackberries

1-2 cups spaghetti squash

¾ cup raspberries

1-2 cups chopped cauliflower

½ cup blueberries

1 whole tomato

1 nectarine

1 whole cucumber

½ diced mango

3 cups any mix of romaine or iceberg lettuce, arugula, fresh spinach, chard or kale

1 apple without the skin

Unlimited garlic, onions, white mushrooms, green and red peppers, celery

½ grapefruit.

Unlimited spices

SUGGESTED SOURCES OF PROTEIN

4-6 ounces per meal for women

4-8 ounces per meal for men

1-3 eggs

Chicken

Turkey

Lean ground beef

Lean steak (filet mingon is the leanest cut)

Bison

Liver

All fish

Shrimp

Crab

Tofu

SHAKES

Elevate Shake

GC Control Shake

SUGGESTED WAYS TO DRINK WATER!

Water – 50% of body weight/day

Seltzer

Seltzer with  Kambucha

Water with Sustain Sport

Water with Amino Acid Blend

Water with Splash H2O

Water with splash of ORGANIC juice 

Herbal teas. I love GREEN tea for metabolism

Coffee – may have a bit of unsweetened creamer

1 glass of dry red wine (weeks 3-6 only. Limited to those who have lost over 5 lbs in the first 2 weeks.)

CONDIMENTS

Condiments

All spices Limited taco sauces

All Walden Farms salad dressings

Sir Kensington condiments, no ketchup.

Real unsweetened fish sauce

Olive oil

Worcester sauce

Coconut oil

Mayonnaise

Avocado oil

Butter – NO margarines

Apple cider vinegar Ghee

Unsweetened balsamic vinegar

Organic “I can’t believe it’s not butter” spray (NO trans fats)

Red wine and White wine vinegar

Pam cooking oil sprays

Mustard Dry wine for recipes

Hot sauces

Monk fruit, stevia & some sucralose

For sweetners.

PHASE II MAINTENANCE

WITH ADDITIONS TO THE FOOD LIST

INCLUDING

HIGHER SUGAR VEGETABLES

STARCHES & HIGHER CARB 

FRUITS

  • 1 cup organic tomato sauce; may include organic stewed or oven roasted tomatoes
  • 1 cup real corn
  • 1 medium apple with skin on (any kind)
  • 1 cup carrots 1 moderately sized sweet potato 1 pear
  • 1 cup Brussel sprouts 1 cup brown or wild rice 1 cup diced pineapple
  • 1 whole avocado 1 slice Ezekiel bread 1 small banana
  • 1 cup acorn squash 1 cup black, white or navy beans 1 mango
  • 1 cup butternut squash 1 cup lima beans 1 papaya
  • 3-4 small little red potatoes with skin
  • • Continue to avoid wheat if possible
  • • HIGHER CARB FRUITS are only allowed during Phase II.
  • Choose 1 from the list. Their carb count is from 14-22 grams per serving.


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DAILY MEAL JOURNAL

MEAL

FOOD

BEVERAGE

EXERCISE

FEELING EMOTIONS

DAY:

BREAKFAST





SNACK





LUNCH





SNACK





DINNER





DAY:

BREAKFAST





SNACK





LUNCH





SNACK





DINNER





DAY:

BREAKFAST





SNACK





LUNCH





SNACK





DINNER





ADDITIONAL NOTES:

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Metabolic Questionnaire

123 Go Lean 4 Life

Do you have any food sensitivities? ______ If yes, please list them.

_________________________________________________________________________

1.Do you often crave sweets or starches such as bread, pasta, rice, potatoes, chips or junk food? ____ Please list starchy foods you usually eat. ____________________________________________________________________

2.How often do you include starches or sweets with your meals and snacks? _______

3.Given a scale of 1-10, 10 being the worst-case scenario, what is your normal stress number? ________

4. How many hours of sleep do you get every day? __________

5. Do you struggle with insomnia or waking during the middle of the night? ______

6.Have you had your thyroid checked? _____If yes and you have thyroid disease, are you on medication? ______Is it Hpo-thyroidism or Hyper- thyroidism?__________

7.Do you tend to gain weight around the middle? ____

8.Do you have high Blood pressure? _______

9.Do you have high cholesterol or high triglycerides?________

10.Have you had your blood sugar checked? _______ If yes, have you been told you are pre-diabetic? _____

11.Do you already have diabetes? _______

12.Are you in menopause? _______

13.Are you on any medications? ______ Please list them_________________________________________________________________________________________________________________________________________________________________________________________________________________

14.Are your nails or hair brittle? ______

15. Does your skin feel dry, itchy or sensitive? _______

16.Do you ever experience gas or bloating? _________ When? __________________

17.Do you have acid indigestion or acid reflux/ gird? ___________

18.Do you suffer from joint pain? _______ How often? _________

19.Do you get light headed? ______

20.Do you suffer with head-aches? ______ How often_________

21.Have you been diagnosed with IBS, crone’s disease, or diverticulitis? ______

22.Have you been diagnosed with celiac disease? ______

23.How much weight do you think you need to lose?______

24.How long have you struggled with weight problems?________

25.List any diets you have tried in the past and please indicate if you had success on any programs and how much weight you lost on each. Indicate if you gained that weight back and how long it took for you to gain the weight back___________________________________________________________________________________________________________________________________

26.Please list any other symptoms you experience that may be impacting your health, your weight or your digestive tract_______________________________ _______________________________________________________________




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INTERPRETING YOUR ANSWERS

If you have food sensitivities they can be a sign of a number of metabolic issues and may need personalized attention.

1.Answered YES you may have insulin resistance.

2.If you consume starches or sweets with your meals more than once a day you may have insulin resistance.

3.IF your stress level is over 5 you may have insulin resistance and this may be an indication of adrenal fatigue.

4.If you get less than 6 hours of sleep this can be another indication of insulin resistance and also can be a sign of adrenal fatigue and thyroid disease.

5.If you answered YES this is a sign of insulin resistance and possibly thyroid disease, hormonal imbalance and adrenal fatigue.

6.If you are on medicine you should experience success. If thyroid disease is left untreated it can prevent weight loss.

7.If you answered YES this is another sign of insulin resistance.

8.IF you answered YES insulin resistance is indicated with possible adrenal fatigue.

9.If you answered YES you have insulin resistance.

10.Diabetes always includes insulin resistance and hormonal imbalance.

11.Menopause probably means you have some hormonal imbalance.

12.Some medication can cause weight gain and prevent weight loss.



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