Welcome to the Weight Loss, God’s Way Challenge and Meal Plan
If you’re familiar with our 21 Day Challenge then you’ll be even more excited to learn that we’ve added a diet component to our already life-changing program. This is your opportunity to kick-start your fat-burning engines along with renewing your mind and your spirit.
Your primary focus over the next 21 days will be what you put into your mind and your body. In order to break free of your weight strongholds you must get conscious of your spiritual habits as well as your eating habits. To be healthy and well you mind needs to be renewed by the word of God and your body needs clean, healthy food free of any processing or chemicals.
What is the 21 Day Challenge?
The 21 Day Challenge is a step-by-step plan to teach you the 21 principles/mindsets and habits necessary to achieve your healthy weight from a biblical perspective. These 21 principles are all outlined in the book, ‘Healthy by Design, Weight Loss God’s Way’. As a private, supportive group, we read through one chapter of the book together and share our insights, breakthroughs and challenges in the group. The accountability is proving to be invaluable to members of this group.
To be part of the challenge you simply:
- Buy the book if you don’t already have it.
- Join the Weight Loss, God’s Way group and enter your name in the pinned (first) post saying you’re in for the next challenge.
What is the 21 Day Challenge with Meal Plan?
The 21 Day Weight Loss God’s Way Challenge with Meal Plan is simply the 21 day challenge described above with the added benefit of a strict low carbohydrate diet designed to get you motivated about releasing weight.
I’ve been researching this low carbohydrate diet phenomenon and I see how confusing and conflicting the information out there can be so I’ve complied the information for you in a quick, easy to follow guide that will give you the results you’re looking for. The program includes a Getting Started Guide, 21 Day Meal Plan, a grocery shopping list and inspirational videos from me.
Your Healthy By Design Food List and Eating Guidelines
1. Simply put, eat real food. Foods that God gave us to eat in their most natural state. No low fat this or low carb that, eat foods in their most natural state.
2. Avoid all processed sugars, fast foods, junk food, unhealthy fats, beans and legumes.
3. Eliminates all grains from your diet. This includes pasta, bread, rice, couscous, white potatoes, and corn.
4. Choose your carbohydrate consumption based on your daily activity level and health goals. Your goal is to consume 100 or less grams of carbohydrates per day ( you will receive a detailed list when you join the program)
Carbohydrates include a big umbrella of foods ranging from chocolate bars to breads, pasta, fruits, vegetables and juices. They include both junk foods and healthy foods. The amount of carbohydrates you consume in this program will be based on your goals and your commitment. Everyone will be required to consume 100 grams of carbohydrates or less (unless you’re an athlete then you can have up to 150)
Carbohydrates to Eat:
- all vegetables (including sweet potatoes)
- all fruit (except dried fruit and juices)
- small amounts of quinoa (within your daily allowance)
Carbohydrates Not To Eat:
- Wheat (including whole grains, pasta, cookies, cakes, granola bars or anything packaged)
- Grains including rye, barley, oats, couscous, quinoa (or rice and corn)
- All processed sugar (including brown sugar, corn syrup, high fructose corn syrup, and honey)
All foods from meat, poultry, seafood, eggs, soy, beans, nuts and seeds are considered proteins.
The rule of thumb for protein consumption is about .5-1 gm of protein for each pound of lean body mass you have. So a 150lb woman with 30% body fat would need between 52-105 grams per day depending activity levels and goals. If you eat 1 serving of protein at each meal you should be good.
Proteins to Eat:
- All meats including beef, chicken, pork and as well as deli meats without preservatives
- All seafood
- Nuts- choose lower fat once to accelerate fat loss
Proteins Not To Eat:
- Beans of any kind except for green beans and peas
- Soy including tofu, milk and soy sauce
for more information on proteins read here: http://www.healthaliciousness.com/articles/foods-highest-in-protein.php
While it can be beneficial to eliminate saturated fats from your diet, you need to be mindful there are good fats and bad fats. Good fats are defined as, ‘the naturally occurring, traditional fats that haven’t been altered by high temperatures, refining, processing or other man-made processes, such as “partial hydrogenation”‘.
Good Fats to Eat:
- Nuts (not peanuts)
- Good oils such as olive oil, coconut oil, ghee, tallow, non-hydrogenated lard, avocado oil and macadamia oil and butter
- fish with omega-3 fats (salmon, trout, catfish and mackerel)
Fats Not To Eat:
- Bad oils such as vegetable oil, corn oil, canola oil
Other Foods To Eat:
- almost any seasoning (without sugar)
Other Foods Not to Eat:
- anything containing MSG
- anything with artificial colours or flavours
- all sugars
What to Drink:
- water (plain or soda)
- coffee (black)
- tea of all varieties
- soup broth (without sugar and watch the sodium content)
- coconut/almond or hemp milk
What Not to Drink:
- fruit juices
- sweetened drinks of any kind
- energy drinks (like Gatorade)
- maple syrup
- whole or full fat milk
- full fat yogurt
- goats milk and goat cheese
- ground provisions (yams, eddoes, etc)
Healthy by Design Sample Meal Plans
1. smoothies (fruits, veggies and nuts)
2. eggs cooked to your liking with sausages
3. 3 ingredient pancakes
4. left-overs from the night before
5. turkey muffins
1. butternut squash soup (with shrimps)
2. salad in a jar with choice of chicken, salmon or tuna
3. burger without the bun
4. spinach salad with grilled salmon or chicken
5. chicken soup
1. bowl of chili
2. chicken tenders with sweet potatoes and veggies
3. Jerk chicken with fried plantain
4. zucchini pasta with ground beef
5. cauliflower rice with beef stir fry
1. handful of nuts
2. cut up veggies
3. apple muffin (recipe included)
4. uncured deli slices
5. piece of fruit
- eat as much as you want but moderate how many nuts you eat if you’ve got a lot of weight to release
- commit to consuming 100 or less grams of carbohydrates per day
- if you’re following these guidelines then you don’t have to worry about counting calories or carbs.
- commit 100% to sticking to the program but if you mess up, don’t give up, just keep on going.
- planning is key so spend a few hours on the weekend grocery shopping, planning and prepping for the week
- feel free to eat the same amount of foods each day or change it up each day, its up to your personal preference
- keep your carbohydrate count to 100 grams of carbohydrates or less. Not use how many carbs your consuming? Use MyFitnessPal.com to check.
- whenever possible, eat organic as your budget allows
- don’t give up when you miss a day or two or three—just pick up where you left off
Ready to Get Started? Choose one of these options: