1.  Maintain carbohydrate content to 100 grams or less per day (for some it will be 50 or below, or 100-150). During the period of weight releasing, you will need to decrease your excess carbohydrate consumption to allow your body to rely on fat as its fuel source. If you’re vegetarian, do not select this option. Click here to learn more.

2.  Increase your protein consumption. Most people do not consume enough healthy sources of protein on their weight releasing journey. Although it’s not a major contributing factor to why you gain excess weight, it is an important part of your weight releasing journey.

How Protein Can Help You Lose Weight Naturally

10 Science-Backed Reasons to Eat More Protein

High-Protein Foods

3.  Increase your fiber and water consumption. Drink 1/2 of your weight (in oz) in water. You will need excess water during this time to help flush out the excess toxins and waste products that are produced as a result of weight release.

Why Fiber is Good for You

How Eating Fiber Can Help You Lose Belly Fat

4.  Intermittent fasting for at least 14 hours (ideally 16 or more).

What is Intermittent Fasting?

6 Popular Ways to Do Intermittent Fasting

5.  Maintain your calorie allotment. When you’re practicing healthy eating, it’s okay to occasionally venture outside of your eating plan with minimal damage, but when you’re focusing on weight releasing, you do not have that luxury. This is the basic reason why most people gain weight—they just eat too much!

Tracking Your Intake

6.  Break weight loss plateaus by changing things up. A couple of methods include regular (weekly) fasting or carb cycling.

14 Simple Ways to Break Through a Weight-Loss Plateau

Fat Fasting