Core Phase Instructions/Setup

Starting on day three, you'll begin the Core Phase. This is where you'll start losing weight rather quickly. The eating plan is quite simple, which makes it easy to stick to. You will always know what to eat.

How many calories will you be eating? It's surprising, but most diet programs and dietary guidelines treat everyone the same (think of the 2,000 calorie diet figures on nutrition facts labels). The truth is, the amount of calories you should eat on a diet depends on your size.

This system is based on your size and activity level. In general, the eating plan automatically provides anywhere from 500 to 1,200 calories per day. In some cases, the plan can be adjusted depending on how you feel and the results you are getting.

Instead of tracking calories, the plan is based mainly around your protein intake. As you know by now, protein is the best food for weight loss because it is the most filling macronutrient and it is critical for maintaining your organs and preventing muscle loss while dieting. Scientists and nutritionists have figured out a pretty accurate measure of how much protein it takes to prevent the breakdown of lean body mass, and the diet is based on this research.

So your main fuel source during the Core Phase will be protein. The exact amount is based on your dieting group and your activity level (exercise). There are ten high-quality foods that you can eat to get your daily protein. You'll also get a wide variety of vegetables and seasonings in unlimited amounts. Other than that, you'll simply be avoiding all fat and carbohydrates.

After the first 1 - 2 weeks, there will be a "Flex Meal" once or twice a week when you get the chance to take a brief break and eat whatever you want.

Quick Setup

The fastest and easiest way to set up your Core Phase diet is to use the diet setup calculator. It's the only way to set up your diet correctly without having to do some math. All you have to do is enter your sex, height, and weight, along with a few other simple bits of information, and click the button. Your diet plan will be laid out before your eyes!

However, you still must read the following sections in order to understand and implement the diet correctly.

Core Phase Length

The length of the Core Phase ranges from 10 days to 12 weeks depending on two things: your BMI (body mass index) and your goals. You can figure out your BMI in easily via the diet calculator. Depending on your BMI, you'll be assigned to one of three dieting groups. Your dieting group will determine how long you can stay on the Core Phase. It also helps you make a few other decisions later on in the program.

*Note: We always advise checking with your doctor before beginning, but if you choose to stay in the rapid weight loss phase for longer than 4 - 6 weeks, it's even more important that your doctor is monitoring your progress to ensure you are staying healthy.

Within your dieting group, decide on a length based on your goals. If you're on a deadline and just want to lose weight for a looming event, you can often choose a shorter range. Those in dieting groups B and C could shorten the plan down to 10 days if necessary, but we highly recommend those two groups do at least 2 or 3 weeks for best results.

Those with a high body fat percentage (group C) can often stay on the diet for as long as 12 weeks if they are really committed. The heavier you are, the more likely you will be comfortable sticking to the diet for a longer period simply because there is so much fat available to burn.

After the second or third week, there are a few situations where you might consider stopping the Core Phase, even if you can technically keep going. These situations include illness, a plateau that lasts longer than 5 days, and a continuous feeling of extreme hunger, body aches, feeling irritable. All those are your body's way of telling you it needs to take a break.

In addition, if you contract any illness worse than the common cold, sustain an injury, or require surgery you should suspend the diet.

No matter what, you shouldn't go longer than the upper limit given in the chart above. Your mind and body need a break, and you'll be more successful in the long term by taking breaks. So you'll alternate periods of fast weight loss followed by a break -- that's one of the core aspects of this system.