During last night's combination class we talked food combinations. Here is the recording.
https://youtu.be/leqvHExYBS4

At the end of the class we covered a simple meal plan that anyone can use to lose weight rapidly and healthfully. It works like this.

Follow these rules to have PERFECT DAYS.

The key to success for those who have been successful is simple. They embrace all of the components. Here are the KEYS to success.

1. Water ~ 1/2 up to 1 gallon of water daily.
2. Journal ~ Most important. 3 minutes per day. Bite it and write it.
3. Combinations ~ Learn them all. Start with these 4. 1+2+MCT, 4+2, 7+2, 6+2. I have included the combination card.
4. Portions ~ Hand rule, 6" plate rule, or 300 calorie rule. Eat up to three meals each day and never graze between meals.
5. Timing ~ Spread meals out 4-6 hours minimum. Again, never graze between meals.

Other keys to success.

1. Attend class online or in person at least once each week for support. Food addiction requires the same support as any other addiction. It's one hour per week until you feel you are on track and can self-motivate.
2. You don't have to go cold turkey. You have to have either Perfect Days or Holidays. There is no OK days. I suspect you are having lots of so-so days. Ok days. NOT GOOD. Couple OK days with holidays (blow it days) then your body chemistry will never be optimal for efficient and steady fat loss. In order to have a Perfect Day you must follow the five components above. Violate one of those components in a given day, no matter how small the violation, and you upset the chemistry needed to lose fat each and every month. Again, its either a Perfect Day or a Holiday. You should not have more than 6 holidays (big or small) in one month until you reach wellness. Once you reach wellness you can have up to 12 holidays. This is almost half of your month to eat what you want and as much as you want. First, you have to pay the price by limiting yourself to 6 holidays or less each month.
3. If you do not embrace the Perfect Day or Holiday philosophy you will never lose weight permanently with Shibboleth. This is the KEY lifestyle philosophy. Each day is either Perfect or not. There is no in between.
4. FAITH. Eating for and unto your God. If you eat for you, you will always be rationalizing one more indulgence.

Here is a meal plan for beginners or those who are starting over:

Replace breakfast and lunch with one of these meals.

1) Quest Bar
2) 1/4 cup of G-Butter
3) Approved Shake
4) Healthwise Microwaveable Meal
5) Two packages of Healthwise Oatmeal
6) Approved sandwich (Assuming you know what this is)
7) Wendy's Chili
8) Chick Fila Grilled Chicken Nuggets/Side Salad/Approved Dressing
9) Mex Restaurant ~ Chicken Soup No Rice
10) 2 Eggs scrambled in cooking spray with one slice of approved toast
11) Grilled Salmon and asparagus or broccoli.
12) Grilled Chicken Salad with approved dressing/No croutons etc.
13) Low Fat Cottage Cheese with palm full of berries
14) Greek Plain yogurt with a palm full of berries

FOR DINNER:

Choose one of the following meals.
1+2
1+2+MCT
4+2
7+2+MCT
6+2

If you do this you will get momentum!