Gold Coin Basics

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Remember what you put in, is what you will get out of this. When you need encouragement DM me and also listen to my YouTube Videos.

Daily Weigh In: First thing after 1st bowel movement, completely nude at same time each morning; Input your weight in My Fitness Pal.

Picture: Have someone take a picture of you from the front & side views your 1st day or take a full length selfie in the mirror front & side views.

Invest in yourself

• MAKING/COOKING YOUR FOOD FROM SCRATCH IF POSSIBLE WITH THE FRESHEST INGREDIENTS AVAILABLE, NO SHORTCUTS.

• ALL markets have fresh & organic foods.

• AVOID EATING IN RESTAURANTS OR FAST FOOD.

• Limit all pre-packed, processed meats, deli items, protein bars, protein drinks, snacks, chips, sweets, ect. Empty your kitchen/fridge of high sugar items, drinks, soda, juices, candy, breads, sweets.

• Accountability + Consistency are Key to your Progress.

• My Fitness Pal is a digital food log to track all meals + weight daily. Free phone app or use on your laptop/computer *turn off steps

• Weigh out all food in ounces with a food scale to be tracked accurately do not guess or eyeball what you think the amount is.

• Add in each meal (all food, condiments, vitamins, beverages) daily. This will help us both to see what total your daily calorie intake is.

• Avoid drinking anything 30 min. before meal/snack or 30 min. after.

• Eat a meal/snack every 3-4 hours from waking. You may feel hungry at times, drink water, take a nap before eating. Calorie deficit is needed to lose weight.

• Chew food slowly, you can count to 20 each bite and enjoy your meal.

• Adjust your eating times for your work schedule and leisure time.

• Plan ahead to prepare meals/snacks to take to work, school, any outings.

• Avoid fast food/take out items, stay to foods listed they cleanse your palate.

 Create your menu-

Plan and add in meals to My Fitness Pal to reach your daily calorie goal. Read ALL labels- if you cannot pronounce the ingredients limit.

PROTEINS

• Eggs, Turkey or center cut bacon, turkey or pork sausage *limit pork

• Fruit *listed below

• 0% Non-fat greek yogurt by Fage 

• Low fat string cheese or plain cottage cheese, fresh fruit

SNACKS (example)

• Light fiber English Thomas muffin *packaging says 'Light 100 Calorie Fiber’

• 1 tablespoons of nut butter example *Nutzzo Peanut Butter from Costco)

• Fresh berries you can smash them with fork *no store bought jelly or jam.

FRUITS

• Blackberries, Raspberries, Strawberries, Blueberries, Oranges, Watermelon, Cherries, Tomato, Avocado, Grapes, Pears, Apples, Melons

SALAD

• Fresh Spinach, Romaine, Butter lettuce, Spring mix, Kale, Arugula *No Iceberg salad

MEATS (protein/fat)

• Albacore tuna in water, not oil based

• Chicken *baked, sautéed, rotisserie, canned.

• Lean 80/20 ground beef

• Turkey meat, patty

• Pork *be careful of fat

• Lamb

• Veggie patty

• Limit deli meats *sliced/packaged lunch meats high sodium

• Kelly Butter

VEGGIES

• Bell peppers, Squash, Green beans, Brussels sprouts, Asparagus, Cauliflower, Okra, Mushrooms, Carrots, Cucumber, Beets, Pickles, Cabbage, Celery, Onion.