Make the Switch Program is a 12-week program (plus 2 bonus weeks): that will refocus the way you think about what you eat and how you live your life.
The program encompasses
- Eight 50-minute sessions over the 3 month period (12 weeks), which will include a discussion of your progress, recommendations, and review of your goals.
- Weekly handouts, recipes, book suggestions, a food plan, and other materials.
- Ongoing email support
For the next few months, and for the rest of your life, you will forget about calories and weighing and measuring your food. You will focus on food quality, eat when you are hungry, stop when you are fully satisfied and learn to understand yourself better. You will be able to conquer your cravings, retrain your fat cells, lose weight permanently and live your best life.
We recommend that you discuss participation in our program with your health care provider prior to getting started, especially if you have any medical problems. This would also provide a great opportunity to request baseline blood tests, if you wish to do so.
Low fat diets attempt to squeeze the energy stored in our fat cells by restricting calorie intake. But after a few weeks of deprivation, hunger increases and metabolism slows. The problem is, cutting calories does nothing to address the underlying cause of weight gain.
The Make the Switch eating plan targets the source – fat cells in calorie/energy storage overdrive. By decreasing insulin levels and calming chronic inflammation, we can reprogram the fat cells to release excess energy. As a result, hunger diminishes, cravings subside, metabolism speeds up, and you lose weight naturally.
The program consists of 3 Phases:
Phase 1- Introduction to the Switch
The most powerful changes in our lives depend on preparation, motivation and understanding. To set yourself up for success we will be spending the first four weeks getting you really ready. As we walk through this 4-week countdown we’ll explain the specifics of the food plan and why they are important. You will learn how to track your progress. You will understand the importance of sleep and get your bedroom prepared to have the best sleep ever. You will get your kitchen and kitchen tools ready. You will begin to develop a better understanding of yourself. You will have the information and tools you need for a great start.
Phase 2 – Switching On
During Phase 2 you will be eating a high proportion of natural, healthy fat, a moderate amount of protein, and a low amount of carbohydrates. During this phase, you will eliminate all grain products, potatoes, legumes, high starch vegetables, and sugar. You will still be able to enjoy whole, natural carbohydrates such as berries, citrus fruits and a full range of non-starchy vegetables. But don’t worry about feeling deprived. Your food plan will include rich sauces and spreads, nuts and nut butters, full fat cheeses, and other high fat foods. As in all phases of this program, high quality protein plays an important role. This phase is designed to jump start your weight loss, while eliminating your cravings and keeping you satiated. You will also be invited and encouraged to take a deeper, non-judgmental, honest look into some of the issues that may have led to weight gain and discover ways to manage stress, put yourself on top of your priority list and practice self-care.
Phase 3: – Living Switched On
In Phase 3 you will be slightly decreasing your fat intake and increasing your carbohydrate intake by adding in more fruit, legumes, some starchy vegetables, and some minimally processed whole grains, such as brown rice, steel cut oats, barley and quinoa. Proportions of protein will remain the same. Phase 3 is designed to retrain your fat cells so that your weight decreases progressively until it stabilizes at it new, lower set point. This process can take a few weeks or a few months for some people. This phase is intended to be your basic food plan. If you are sensitive to processed carbohydrate you may do best remaining on this phase indefinitely. As with all phases of the program, your hunger will be your guide.
A major focus is experimentation, to see how much flexibility in your food plan your body can handle. Mindfully reintroduce some of the more processed carbohydrates, like bread, pasta, potatoes, and sweets as a mini experiment to see how your body responds. This will set you up for a lifelong eating plan, based on your body’s unique needs and allow you to keep off excess weight permanently.
Some people, after weight loss and improvements in metabolism, can tolerate a few daily servings of processed carbohydrates without triggering cravings or weight gain. For others, even a moderate amount of these foods will cause problems. The goal of this phase is to discover your body’s unique needs and create a personalized blueprint you can follow for the rest of your life.
Body response will be measured by weight gain, mood, energy level, mental clarity and cravings.