0 1 2 3 Diet

Welcome To The 0123 Lifestyle

Quick Start Your Low Carb Diet: Steps 1, 2, and 3

Your path to your ideal weight starts with a very simple acronym0,1,2,3. These numbers represent four daily habits that give your body no choice but to lose weight.

By following these habits, youll finally be able to get the biggest diet destroyer sugar out of your diet.

The fact that sugar is so bad for your waistline probably does not come as a surprise to you, yet the thought of giving it up can feel scary, especially if youve tried to do this in the past but failed.

Sugar is addictive, and Im not going to pretend that breaking free from its stronghold is easy. However, it can be done when you feed your body the right way.

You see, the secret to breaking free from sugar is to Add before you Subtract.

Sugar is hidden in a lot of foods. When you subtract sugary foods and dont add the correct foods to control cravings, youll feel hungry and miserable.

When you download my 0,1,2,3 Diet Plan and start following the 0,1,2,3 lifestyle, you fill your body with high-volume, nutrient-rich foods that quiet your hunger hormones and eliminate cravings.

What Do I Need To Know About Liquids

Your healthcare provider will tell you how thick your liquids need to be. This depends on your ability to swallow. For the IDDSI system, liquids are levels 0 through 4. Your healthcare provider will tell you if you can have liquids from levels 0, 1, 2, or 3. Liquids can be thickened, if needed, with thickeners, flour, cornstarch, or potato flakes. Foods that are liquid at room temperature should also be thickened. These include frozen malts, yogurt, milk shakes, eggnog, ice cream, and gelatin.

  • Thin liquids flow quickly. These liquids take little or no effort to drink. Examples include water, non-fat milk, no-pulp juice, coffee, tea, and soft drinks. The IDDSI level for these liquids is 0 .
  • Slightly thick liquids are thicker than water but still flow through a bottle’s nipple. A little more effort is needed to drink these liquids. The IDDSI level for these liquids is 1 .
  • Nectar-thick liquids have the same thickness as vegetable juices and milkshakes. It should take some effort to drink the liquid through a straw. The IDDSI level for these liquids is 2 .
  • Honey-thick liquids should be difficult to drink through a straw. The IDDSI level for these liquids is 3 .
  • Pudding-thick liquids need to be eaten with a spoon. You should not be able to drink them through a straw. The IDDSI level for these liquids is 4 .

Daily Habits That Create Weight Loss

0, 1, 2, 3 this is the acronym we are going to use to remember the four daily habits that when followed, eliminate the majority of the problems in your diet.

They will become the foundation for weight control that you can turn to for the rest of your life.

They work so well as a foundation that they are also the foundation for my diet plan that I referred to as The Full 0,1,2,3 Diet Plan.

Lets go over these four daily habits. And, if you havent done so already, I encourage you to download your copy of the 0,1,2,3 strategy that is provided below.

Having that at your fingertips will help you follow along.

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Clean And Cheat Method

  • Eat clean for 3 days.
  • Cheat for 1 day.
  • Eat clean for 2 more days.
  • Enjoy a reward meal of your choice on the 7th day.
  • This method confuses the body by manipulating its natural tendency to slow metabolism when calories are reduced.

    The body responds in a positive way that helps people lose weight faster. Since dieters wont feel deprived it also makes it easy to continue with the diet for long-term weight loss success.

    What People Have To Say About The 0123 Strategy

    The 0,1,2,3 Diet Plan

    What Ive learned so far is that following the 4 rules has really given me back some control and a sense of calmnessIm not stressed about what Im going to eat because its planned out and I know its going to help me lose weight ~Michelle P.


    I really liked the simplicity of this program. 0 1 2 3 simple, but effective!! ~Dona G


    I am very excited that Dr. Becky Gillaspy shared her 0,1,2,3 program with me. In the matter of a few weeks, I have lost almost 30 pounds. More importantly, I have found a healthier eating lifestyle that I can continue forever. The 0,1,2,3 program is simple and easy to remember and follow. I am grateful for Dr. Becky Gillaspy and her program, it has changed my life. ~Jim R.

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    Welcome To The Weight Loss Clinic

    First of all, we’re delighted that you found the WebMD Weight Loss Clinic. All of us look forward to helping you begin your lifelong journey of weight management.

    One important point before you get going: If you have any medical concerns, print out our “For Your Doctor” letter and get your physician’s approval before embarking on the program.

    When you joined, you should have completed the questionnaire on your eating habits and created your own unique eating plan. It’s a good idea to always keep a printed copy of your plan handy so you can refer to it anytime, anywhere.

    While this eating plan will be your guideline throughout the program, it’s not set in stone. Feel free to create a new one whenever you need a change. Just follow the instructions under “Create New Plan.” Keep in mind that our expert system strives to honor your food preferences. So, for example, if you want a plan with more fruit, select fruit more often on the questionnaire.

    What Is The Terri

    Terri-Ann was a frustrated mum who was struggling to fit dieting around her hectic life, and so developed the Terri-Ann 123 diet plan for women just like her.

    The programme works on a simple basis: by sticking to clean, healthy ingredients and restricting and reintroducing foods in stages, you can lose weight without ever depriving yourself.

    A post shared by Terri-Ann Nunns on Jan 29, 2020 at 9:42am PST

    You shouldnt be hungry whilst following the plan as youll be receiving all the energy you need from wholesome, nutritious food, she told GoodtoKnow.

    This was something that is so important to me when the plan was conceived, particularly as a busy mum running around after my kids!

    Heres the ABC on the Terri-Ann 123

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    What Is A Level 1 National Dysphagia Diet

    A level 1 National Dysphagia Diet includes only pureed foods. Pureed foods should be smooth and free of lumps. Pureed foods require very little chewing. Your healthcare provider will tell you how long you need to follow this diet. He or she may also explain the International Dysphagia Diet Standardization Initiative . The IDDSI contains 8 levels, from the thinnest liquids and foods to the thickest. Pureed foods are on IDDSI level 4. Your provider may show you how to use IDDSI guidelines to test the thickness of your food or liquid.

    How Do I Prepare Pureed Foods

    3.2.1 Plan a balanced diet F2 KSSM Science
    • Add liquid as you puree. Examples include gravy, sauce, vegetable or fruit juice, milk, or half and half. Use only a small amount of liquid at first. Puree the food and add liquid as needed to get the same texture as pudding.
    • Potato flakes can be used to thicken your food if you thinned it too much with liquid.
    • Add dry milk powder for extra protein and calories, if needed.

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    What Do You Eat On The : 3 Diet

    Individuals on the 4:3 diet are limited to consuming 500 calories per day on their fasting days, explains Hope. As a result, what you can eat is very restricted. Many individuals consume fluids which contain no calories, black coffees, teas, and lower calorie foods, she shares.

    In their book, The Every Other Day Diet, Dr Krista Vardy and Bill Gottlieb give some guidance on how to fast but do note, this is an extremely low calorie count for anyone, and neither nutritionists questioned would recommend it.

    Other Products And Farming Practices

    A concern is the case of medications, which are routinely tested on animals to ensure they are effective and safe, and may also contain animal ingredients, such as lactose, gelatine, or stearates. There may be no alternatives to prescribed medication or these alternatives may be unsuitable, less effective, or have more adverse side effects. Experimentation with laboratory animals is also used for evaluating the safety of vaccines, food additives, cosmetics, household products, workplace chemicals, and many other substances. Vegans may avoid certain vaccines, such as the flu vaccine, which is commonly produced in chicken eggs. An effective alternative, Flublok, is widely available in the United States.

    Farming of fruits and vegetables may include fertilizing the soil with animal manure â even on organic farms, possibly causing a concern to vegans for ethical or environmental reasons.“Vegan” farming uses plant compost only.

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    Two 2 Cups Of Cooked Non

    Two stands for two cups of cooked non-starchy vegetables.

    The weight will vary depending on the vegetable you choose to eat and I do provide metric measurements in The Full 0,1,2,3, Diet Plan for those of you living outside of the United States.

    When we are talking about non-starchy vegetables we are talking about things like broccoli, cauliflower, asparagus, snap peas, green beans, onions, mushrooms, and zucchini.

    We are not talking about 2 cups of corn or potatoes because they are both starchy vegetables. Im not saying that you cant eat corn and potatoes, you can! What I am saying is that those starchy foods do not satisfy the 2 of the 0,1,2,3 Strategy.

    Or More Servings Of Fruit And Vegetables Per Day

    The 0,1,2,3 Diet Plan

    Fruits and vegetables contain many nutrients that a childs body needs, and they should take the place of high-calorie foods from a childs daily food menu. Children who eat five or more servings of fruit and vegetables a day are significantly less likely to become overweight or develop obesity than children who eat less than three servings per day. In addition, high fruit and vegetable consumption decreases risk of cancer, diabetes and heart disease. Ensure that your child eats fruits and vegetables at every meal and as a snack.

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    What To Do If You Feel Unwell Or Uncontrollably Hungry

    During the first few fast days, you can expect to have episodes of overwhelming hunger. It is also normal to feel a little weaker or slower than usual.

    However, youll be surprised at how quickly the hunger fades, especially if you try to keep busy with work or other errands.

    Additionally, most people find that the fast days become easier after the first few fasts.

    If you are not used to fasting, it may be a good idea to keep a small snack handy during your first few fasts, just in case you feel faint or ill.

    But if you repeatedly find yourself feeling ill or faint during fast days, have something to eat and talk with your doctor about whether you should continue.

    Intermittent fasting is not for everyone, and some people are unable to tolerate it.


    It is normal to be hungry or feel a little weaker during the first few fasts. If you repeatedly feel faint or ill, you should probably stop the diet.

    How Does The : 3 Diet Work

    Its kind of similar to the 5:2 diet, where you fast for two non-consecutive days a week that is, stick to 500 calories and or 600 for men. Then, you eat as you normally would for the other five days.

    The 4:3 plan takes it one step further, suggesting that you eat what you want for four days and fast for three.

    Essentially, its just a kind of intermittent fasting.Fasting has been around since at least the 5th century BC, yet theres division in the nutrition world as to its pros and cons. While lots of research indicates that fasting is good for weight loss and reducing high blood pressure, it can also be incredibly difficult to stick to, anti-social, and trigger disordered eating behaviours, if you have a history of eating disorders.

    Other research has also found that fasting is no more effective than other diets, like the Sirtfood diet, Dukan diet and a vegan diet for weight loss, for example. Many argue that massively restricting your calories to a quarter of what the NHS recommends you eat, if you can still lose weight more sustainably, just isnt healthy or sensible.

    Do note, studies have been found that intermittent fasting can be helpful for those suffering from diabetes.

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    Why Dr Beckys 0123 Strategy Works

    I mentioned that when you incorporate these four daily habits into your life, they will wipe out up to 80% of the problems in your diet.

    That is a bold statement, but I have come to find that it is true because they remove the number one diet destroyer, which is sugar, while at the same time fill your body with high-volume, nutrient-rich foods.

    You will learn the strategy in this blog post, but if youre in a hurry, then youll want to download my 0,1,2,3 Strategy that has been compressed down to a one-page checklist. To download the checklist right now, put your name and email in the form below.

    How To Eat On Fasting Days

    Jump Start Weight Loss Over 50 | Do This Today

    There is no rule for what or when to eat on fasting days.

    Some people function best by beginning the day with a small breakfast, while others find it best to start eating as late as possible.

    Generally, there are two meal patterns that people follow:

  • Three small meals: Usually breakfast, lunch and dinner.
  • Two slightly bigger meals:Only lunch and dinner.
  • Since calorie intake is limited 500 calories for women and 600 calories for men it makes sense to use your calorie budget wisely.

    Try to focus on nutritious, high-fiber, high-protein foods that will make you feel full without consuming too many calories.

    Soups are a great option on fast days. Studies have shown that they may make you feel more full than the same ingredients in original form, or foods with the same calorie content (

    There is no specific, correct way to eat on fasting days. You have to experiment and figure out what works best for you.

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    A Diet Plan You Deserve

    I was soon going to be thirty years old and couldnt believe I was in this place. An overweight couch potato was not what I had envisioned when I was starting my twenties.

    When youre young everyone tells you that you need to do what makes you happy. This advice was confusing to me because it seemed as if sugar made me happy, but I ate a lot of it and I was miserable.

    I knew in my gut that my eating and weight problems were causing my dissatisfaction with life, but those problems were so big and all of the solutions seem so pointless.

    • I tried diets that expected me to flip a switch and become a health nut overnight. They were overwhelming.
    • I tried diets that held out the promise that small changes like drinking more water and chewing my food 20 times would solve the weight problems that had been dogging me for years. They didnt work.
    • I tried diets that made me measure and weigh everything I ate and count every calorie. They were frustrating.

    I knew that if I were going to get past the problem of being overweight, I would need to figure out a plan that was effective but didnt rob my life of joy or take over my life.

    I couldnt find that diet, so I created my own, and now I want to share the plan with you, so you can stop micromanaging your diet and take control of your weight.

    How Do I Know If The Terri

    Terri-Anns plan revolves around making nutritious choices and so results, though long-lasting, might not be the quick fix some people are hoping for. Its appeal lies in the delicious food options, but time in the kitchen is definitely required although many of the meals are ones that the whole family can enjoy. As with any diet, youll need to cut down or cut out the foods that are bad for you that means chocolate, fizzy drinks and, yes, alcohol!

    Any alcohol consumption will slow down your weight loss, but you can always attempt to counteract any weight gain by extending the initial stages, she says. The best things to opt for are clear spirits and slimline diet & sugar free mixers if you do decide to drink.

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    So Should I Try The : 3 Diet

    There are a lot of problems with this diet, according to Hope.

    Why? Well, simply as restricting your calories so much on your fasting days means you may not be consuming enough calories at all. The lower calorie intake means there is a real increased risk of nutrient deficiencies, shares Hope.

    Plus, eating 500 calories a day is very low, and may be dangerous for some. You could feel faint or find it hard to concentrate.

    Its possible to lose weight while still enjoying your favourite foods, so why cut them all out and risk a disordered relationship with food, the nutritionist ask? The fasting days do promote significant restriction, which is a high risk factor for a poor relationship with food, Hope explains.

    Sugar Is A Problem But How Do You Give It Up

    0 1 2 3 Diet Pdf

    Sugar is the food that is eliminated in every weight loss plan from plant-based to animal-based and everything in between.

    Sugar is a problem, but heres the thing

    You might have tried to give up sugar in the past and been unsuccessful.

    The reason for that is because you didnt follow the rules one, two, and three of our strategy.

    So, let me go into those

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