Doctor Explains How To Easily Drop 20 Pounds (Step-by-Step Guide)
Вставка
- Опубліковано 3 жов 2024
- In this episode of Dr. Ashley Show, we provide a step-by-step guide to shed the first 20 pounds on your own. We share a PhD meal plan strategy, emphasize the importance of identifying and eliminating trigger foods, and highlight the importance of addressing lifestyle factors such as sleep, movement, stress, and mindset for a successful weight loss journey and overall lifestyle improvement.
WATCH THE FULL MEAL PLAN ► Doctor Explains The Exact Meal Plan to To Easily Drop 20 Pounds (Step-by-Step Guide for Women & Men) • Doctor Explains The Ex...
GLUCOCUT+All-in-One (Glucose and Metabolic Support) & ELECTROLYTE PLUS (All-in-One Hydration and Mineral Support) Get 20% OFF YOUR FIRST MONTH of Subscribe & Save: drashleywellne...
Discount Applied at Checkout
Get a Customized Plan to Hit your Weight Loss Goals:
Have a free 1-on-1 call with our Expert Nutritionists
👉 bit.ly/phdweig... 👈
Get A Free Copy Of My Book: 5 Steps To Reset The Scale:
A quick, easy-to-read guide explaining the science behind why weight gain REALLY happens (hint: it’s much more complicated than calories in and out).
👉 bit.ly/resetth...
Other Videos You Might Be Interested In Watching:
► What Is The Best Diet to Lose Weight in 2024? • What Is The Best Diet ...
► Reverse Visceral Fat: The #1 Secret to Longevity & Eliminating Inflammation with Dr. Sean O'Mara • Reverse Visceral Fat: ...
► 10 Diet Mistakes To AVOID Over 40 (#8 Is CRUCIAL) • 10 Diet Mistakes To AV...
========================
Resources On Your Journey To Sustainable Weight Loss & Wellness:
PHD Weight Loss: Self Assessment Quiz 👉 phdweightloss....
Complete ourQuick Quiz to discover:
If the traditional "eat less, move more" concept for weight loss will work for you
How to overcome barriers that previously prevented you from weight loss success
How to keep the weight off for good & why 95% of PHD clients reach their optimal weight
A quick discussion on how we determine program cost
If PHD Weight Loss is the right fit for you!
========================
Dr. Ashley Lucas comes to the field of nutrition for weight loss and wellness with a unique background.
Dr. Lucas spent the first 25 years of her life participating in the rigorous training of her professional classical ballet career; constantly devoted to this “passionate pursuit of perfection”. This deeply-rooted “pursuit” was, for her, continuously met with injury and a constant fight with the ballet-specific body type. As a result, she retired from her professional dancing career, understood the importance nutrition played in her own athletic performance, and started along her path to becoming an expert in the field of nutrition and wellness.
Dr. Lucas earned her Ph.D. in Sports Nutrition and Chronic Disease from Virginia Tech and is also a licensed Registered Dietitian.
========================
Join Dr. Ashley Lucas On Social:
Facebook: / phdweightloss
Instagram: / dr_ashleylucas
LinkedIn: / ashley-lucas-5560b0162
========================
#weightloss
#loseweight
#bellyfat
#loseweightfast
I’m just discovering this channel. I have been trying to learn all I can on nutrition. I have been on so many fad diets, and I have came to the conclusion that if it’s not sustainable and for a lifestyle change it won’t work period. I do not like keto, I do not like carnivore. I like eggs, fish, and sometimes chicken. Honestly I can completely go vegan. I do a 16:8 fast. I use Sole water in the morning and a shot of Bragg ACV. Perfect plate portions is a must. I have been doing this for a couple weeks so far, and feel great. I can live forever like this. No packaged processed foods either. Whole simple healthy foods. 🙌 I’m better now not bitter. 🙌
Love this so very much! Appreciate you sharing here and excited for you!
@@drashleylucas Thank you 💝 I look forward to watching more of your channel.
This is so pointed and perfect. My favorite part is the thoughts on daily meals.
Glad it is helping you get clarity!
I did all of this a year ago when I decided I need to shave off 25 lbs and it's 100% true. I don't feel deprived in any way at all. The hardest thing for me to do was let go of potatoes. Fat adaption is the best thing you can do for your person. The results are rewarding enough, I don't feel motivated to go back to the way I did things before. It's just not worth it.
Agreed! Congrats on your success!
Absolutely super info video. I have been low carb high fat moderate protein for about 2 years and have maintained my goal weight but your video with Sean O’Mara made me more aware of a bit of visceral fat to get rid of. I do hiit sprints and spin a bit but my goal has changed now and this is so doable. I am 72 year old female. I am so excited for the new challenge!!!!
Excited for you Julie!
Thank you, i have hope for the first time in a long while
Im 68 & feel terrible most of the time with very low energy & its hard to function like this on a daily basis. Really enjoyed your podcast
God bless you!
You've got this! Thinking of you :) keep me posted on your progress!
Please have all your thyroid tests done. Many women are just diagnosed for hypothyroid. DON’T rely on just the TSH test…get your T3 and T4 done in a full thyroid panel. Also check immune function.
Get knowledge -very often doctors know squat. I kid you not.
As a graduate on your maintenance program, I really enjoyed the review in this video! We continue to maintain our target weights after over a year. It's been such a lifestyle revolution for us!
Thank you for sharing! Congratulations on your success; hearing about it puts the purpose in my step. Woohoo! Cheers to you guys :)
dealing with weight loss struggles, watching this video resonated with me. Dr. Ashley's insights on letting go of certain foods for significant weight loss struck a chord. Her emphasis on fostering a positive mindset during dietary changes made me reflect on my own journey. Personally, I've experienced positive shifts by letting go of habits like late-night TV and embracing an earlier bedtime. This simple change has remarkably improved my sleep quality and overall well-being. The connection between lifestyle choices and health, as discussed by Dr. Ashley, has inspired me to continue making mindful choices for a healthier me.
Thank you so much for sharing this! You're exactly right- subtracting those things that don't serve us, result in some of the biggest wins. Dropping your late-night TV habit is a perfect example. Thank you for tuning in!
Been listening for five minutes and have heard nothing except your voice. Not listening any more. Gotta get to the point quicker. Thank you. And good luck to us all.
Thank you for your feedback! I recommend checking out my Shorts videos for more concise videos. I hope this helps!
im watching at 1.75 speed 😂
I'm new in your program and lost 14lbs in 3 weeks. Have fallen off the wagon because of holidays, but maintained weight. In the short period of time I felt so healthy those weeks and now feel "heavy" or just yuck. Thanks for this video, it explained why and now I'm inspired to push ahead. No trigger foods, like cheese and wine
Congratulations! Very proud of you getting back at it. All that matters is that you catch yourself, dust yourself off and get back on the "horse" as soon as you can. Right now is the time to create that discipline and those habits, so the next time you are encouraged to go "off plan" or move away from this new lifestyle of yours, you won't deviate quite as much. With more practice, with this becoming your new identity, the "falls" (so to speak) reduce in frequency and severity. You've got this! I'm cheering you on!
This was so educatIional!!!!! I've been on your program for about a month and have dropped about 10 lbs. I can't say the beginning was easy but I'm SAILING now!!!!! Thank you Dr. Ashley!!!!!
Woohoo! Very excited for you!
If been watching you and Dr Berry really enjoy the videos. I’m 60 years old around thanksgiving I weighed 559, I’m down to 497 as of yesterday. The carnivore diet is what I’m doing, working great, hope to at around 200 pounds in another year or so.
That's awesome. You can do this.🎉
Thank you, I’m trying.
YES! Super proud of you. Keep me updated on your progress. I'm cheering you on!
Carnivore has amazing benefits! Good for you! 👍
Keep up the good work. That's awesome!
I am a PHD Weight Loss Client, and when it was first suggested for me to try zucchini spirals I thought yuk HaHa but I bought a $4.99 spiralizer and tried them. They are so good. You can season them to your liking. I put garlic powder, black pepper and salt on mine. Sometimes I add Italian seasoning on them too. I like them by themselves or with spaghetti meat sauce. They are SO GOOD! I do not miss pasta, at all! Thank you Dr Ashley, I will always be grateful to you and your staff in Greenville, SC who helped me lose my weight and I am now in the maintenance phase. I started my journey with weight loss at PHD mid July and have been on maintenance for 5 months. I couldn't be happier, feel better, or be more grateful or appreciative of PHD for helping me learn to eat right for my body to maintain my ultimate weight and keep it off.
Woohoo Sheri! I am jumping up and down with excitement on ALL of this! Congratulations on your amazing success. And YES to zucchini noodles! Thank you for beeing so open minded and willing to try. Cheers to YOU!
I really love your slogan Better not Bitter ...great motto to remember!
It is a great motto!
Thank you for the sample meals. This is what I needed. I will do this for the next 3-4 weeks and come back with results!! 😊
Looking forward to it!
Please do share the results
TIA
Sorry, haven't started yet. I'm finishing up a 30 day challenge that had a different eating plan. Hopefully I will try this next! 🤗
This is my first time watching one of your videos on UA-cam.
Hope you enjoyed it! Welcome in!
My daughter did this program and now I am using it. I just started on Saturday and I think it will work for me. I am excited about this journey. I am 72 and have Rheumatoid Arthritis and am looking forward to getting this weight off my joints.
I appreciate you sharing this! I am so excited for you and your lifestyle change. Thank you for watching!
I'm with you! I heard another nutrition UA-camr say, "If you can't moderate, eliminate!"
I like that!
Loved this podcast! Very clear, understandable and obtainable! Thank you
Glad you enjoyed it! Thanks for watching :)
Loved all of this sounds like Dr Berg and it works I just have not stuck with but it sure feels good when I do.
You're right, consistency is the key! Have you found anything that seems to be helpful in keeping you to stick with it? A buddy? Coach? It sounds like accountability is really important for you. I encourage you to find that support and accountability system! It's really hard to do this work on your own. Cheering for you!
I have had very good and satisfying successes losing weight on different plans. As long as I am on the plan, the weight comes off and I reach goals. Love it every time. However, I have not been successful in maintaining the weight loss. I need a plan to maintain!
Thanks for sharing! In most cases maintaining can be the hardest part of the journey. Continue to stay dedicated to your goals and know you are making a lifestyle change. I recommend tracking what you're eating to help you maintain your goals and find balance within meals. You got this!
Hi Dr. Ashley - love your podcasts and guidance. Sally and I are both PHD clients and have been in maintenance for 4 years. We did see our weight slowly starting to creep up (admittingly due to sweets and alcohols like Irish Cream (lots of sugar but no label so it is hidden) ..) We are on a 'reset' right now and going back to the basics to drop about 10 pounds each, so this message was a great reminder. The protein levels are higher than what we have been following so we will increase those a bit because we are seeing some muscle loss. We also have to stay active which we weren't doing every day. Our bottom line is that this is a lifestyle change, you can't go back to eating the way you did before and sugar is evil (it is also what cancer feeds on - so that is additinoal motivation). We do enjoy zoodles but you really have to watch the sugar if you use a marinara sauce. Blessings !
Hi Randy! Thank you for your message. All of this is spot on! Keep me updated on your progress and remember to keep checking in with us so that we can help support you and keep you both accountable. Appreciate you tuning in and commenting here!
Informative Podcast and easy to follow without gimmicks! Looking forward to joining this program and Thank you, Dr. Ashley!
So glad you like it! Keep me posted on your progress :)
I personally don’t recommend any pork products. But grass fed beef and bison is wonderful. Especially bison. Love it.
Appreciate your insights here!
I agree with you. I stay away from pork/pork products… 😳
Yes, Ashley this is good advice for the guys. I was around 218, now around 205. Still a ways to go in my journey. Thanks for these videos and I am on your email list.
Awesome!!! Cheers to you! Keep going and keep me updated on your progress please...
Thank you, your video is very informative and so helpful! I can see myself starting off reducing the starchy carbs, and eventually eliminating them because I know they are trigger/gateway foods. I just bought a bunch of groceries, like potatoes, which you said to eliminate. I will start by grocery shopping differently the next time, and then progress from there. I will go back and listen to the foods you suggested at the end of your video. I'm looking forward to eliminating regular sugar, pasta, some grains, and refined, highly processed flour. I like the Monk Fruit with Alullose sugar, so I can definitely use that. I love zucchini noodles, so the switch from regular pasta to squash noodles will work for me. What an adventure this is going to be! I'm looking forward to making these healthy diet and lifestyle changes. You are so kind and caring to provide this information via your videos. I think it's great, thanks again!
I'm so excited for you! The action steps you mention here are a really great start. Please keep me posted!
I will start right now with the changes for a better lifestyle! thanks for the advices!
I'm so glad! Keep me posted!
Your videos are great in helping to encourage change to create a life change to not only drop weight, and reverse health issues, but could you help also with how best to let go of the emotions and mindset that rattle around in the background and cause problems in reaching weight loss and keeping it off. Thank you!
Yes! Will do some episodes focusing on emotions and mindset, as you are right, they are the most impactful on our quest to optimal health. Appreciate your feedback!
I really appreciate your step-by-step guide and your honesty about what's beneficial and what's not. It's great that you admit to having cravings for foods like cookie dough ice cream and the challenge you face to overcome those cravings to achieve a healthier lifestyle. I like that your guide can help with weight reduction. Personally, my weakness is adding honey to my coffee and tea, and having a drink of alcohol before bed. Anyway, I just wanted to say thank you for being upfront and honest. It's not always easy to hear that something we enjoy isn't good for us, but it's important to know the truth, and you're showing that you care by pointing that out.😃
Thank you so much for sharing this! I appreciate you tuning in and I hope this channel can give you support and clarity in your journey towards a healthier lifestyle.
Good information --clear and easy to follow!!!
Glad it was helpful!
Great podcast! I've been maintaining but not losing as I eat healthy, but you podcast taught me a lot of what I need to change! I'm 69, desperate to drop 25lbs for my health. I'm going to start with your suggestions and see what happens. Thank you.
YES! Love this for you. Keep me posted!
I am so ready to stop beating myself up every single day when I look in the mirror. 15 pounds mights as well be 100 pounds in my struggle to lose. I discovered your video in the middle of the night last night and it gave me hope. Will listen to it again now and begin my journey back to healthy weight and self love. I am 74, 5’7” and weigh probably 150. The scale is not my friend anymore.
Good luck on your journey. You've got this! If you ever find yourself needing some additional guidance, consider giving us a call at 864.644.1900. Please keep me updated on your journey and remember to give yourself the grace you deserve!
I find as I age Im gaining weight … have never had a weight problem before. Your suggestions are wonderful. Im going to
follow your suggestions and see what happens.
Thank you for sharing!
You got this! Glad this was helpful for you!
Susan, you and I need to collaborate with our meal programs!! I was looking to see if I had commented on this video, because it's my "several times through it" and I saw your note! 🤗
I had to listen to this twice to let it soak in. Thanks for your practical and wise tips! I am working on getting rid of sugar.
I appreciate you tuning in! I hope that this channel helps to bring you some clarity and support.
Just came across this video, going to check into this more. I need to lose about 60 lbs. I’m in my 60s and want to be around for my grandkids. I’m hopping this will help me. Thanks for sharing! Rose
I hope this video can be helpful for you! Also, PHD Weight Loss could be a really great way for you to overcome this. Consider giving us a call at 864.644.1900!
Thank you Dr Ashley this was very informative and thorough. I hope to join your program soon.
Glad it was helpful, Stephen! We are here for you when you are ready!
Can't wait to try your suggestions. Thanks
You're welcome! Keep me updated!
Can you please make an episode for people with milk , avocado, peanut, And egg allergies.
Yes, please!! 😊
Thank you for the feedback! Hoping to address this in future videos! Stay tuned.
I'm really liking the double audio mindset recordings on your client site
Oh good! They are my favorite too :)
Hi, I'm new here. Just found you on UA-cam. I have always been on the lean side, almost all of my life, but lately (over 50) I am struggling with shedding about 15-20 pounds. I am about 5'2.5" and about 132 lbs. I feel like I want to be about 115-120lbs. for my size. I also need to fix my sleep as well. This was helpful, especially tips on real meals, now, I just need willpower to get started and just do it. Thank you!
Appreciate you commenting here! The weight you mention for your size sounds good. Think about that weight where you looked and felt your very best- never needed to think about "diet". That will give you good insight as to your optimal weight. Willpower- I don't love depending on this as we have a finite reserve so it waxes and wanes. I would suggest thinking about your "why"- what is your driving factor? What is your dream around your body and health? Then, create discipline around what helps you achieve that dream. Hope this helps you!
I'm the same height and weight as you and I want to lose the same amount...maybe we are TWINS!!😘👍
Love ALL the information and diet plans
Awesome! Glad this has helped you!
Such great advice and practical tips and examples. I appreciate you giving away so much information for free even though you do this as a business. You really motivated me to resume my health journey.
Thank you for watching! I am so glad you you found this helpful. Please keep me updated on your journey!
I’m 68 years old with a severe never disease (permanent guilian barre syndrome for the last 1 1/2 years) I do infusion of immunotherapy once month. Exercise is severely limiting so I’m decreasing my food intake and watching my weight. For breakfast it’s 1-2 eggs and some veggies…mid afternoon meal is yogurt with blueberries and occasionally a salad of spinach or arugula. I was a highly active person before contracting GBS and my new normal is difficult to accept. Best of luck everyone. Never take your health for granted.
After knee replacement surgery I got the condition called Mast. That was 2 years ago. To treat it I take a antihistamine each night or my lip swells and I get huge hives on my body. I am 74 years and confused about these diseases these days. But I am determined to at least eat healthy now and do the best for myself.
I'm so sorry to hear this. Have you ever heard of Joe Dispenza? His book "Becoming Supernatural" or "Breaking the Habit of Being Yourself". I think this could be super helpful to you if you're open to a little bit of a different perspective). Glad you are focused on your nutrition and am sending you healing thoughts today.
@@drashleylucas
Thank you for the advice. I have heard of him and his book! I will check it out!
Thank You Dr. Ashley For This Informative Video❤❤.
Glad it was helpful! Thanks for tuning in :)
Very very helpful and one of the best podcasts I've watched
Awesome, I'm so glad!
Thank you, everthing was explained so simple and straightforward.
I'm glad it was helpful! Appreciate you tuning in!
Thanks for sharing. I am always looking forward to a better meal plan for me
Thanks for watching!
Love your explanation from start to finish.
Awesome! Appreciate you sharing!
Great Advice that we can use not only in our Weight Loss Journey,but in our every day life
Thanks for your Wealth of Information
Much Appreciated
Appreciate you tuning in and glad this was helpful to you!
Thank you for your detailed information. It will definitely help . I'm already doing paleo diet. Getting past certain cravings of sweets and carbs that make it difficult. I'm 250 working at getting down to 185. I was 280 in 2015 , making changes slowly so I don't hurt my body. It is working just slowly.
You've got this! Take it one day at a time and don't forget the bigger picture. Set small, measurable goals that keep you on track! Keep me updated on your progress!
Thank you for these tips, and I hope they will be helpful for me. Sugar, of course, is my worst enemy through fruit juices, cookies, cupcakes, and all the other bad stuff that I have been eating all my life when I was younger, my metabolism was high, and I could eat like a horse and not gain 1 ounce, but of course, that changed over the years.
I will definitely try this out and hopefully be able to make progress toward my ideal weight.
You've got this! Keep me updated on your progress please!
Thanks for all the information. Now that I am 62 my body is changing. Zuchinni noodles are yummy. We also, have found chickpea pasta which is very feeling.
Great! I find Zuchinni noodles superior to chickpea pasta when weight loss is the goal. Glad you've found tasty options!
I am so glad I found this video. I’m at 250 lbs and was looking for a weight loss plan because I am suffering from high blood pressure and my sciatica on my left leg is really bad.
I'm glad you're here. I hope this helps you! I'm cheering you on!
This was super helpful. Thank you SO much for the insight and encouragement (/especially the belly fat being like a tumor) that really hit home. ❤
Thank you for watching! I'm so glad this channel could help!
Great information I just ordered your book 🙏🏻🙏🏻
Thank you for watching! I hope you like it and find it informative.
Step 1 starts around 9:11
Summarized version of this video is dropping soon as well!
Tysm❤❤❤❤❤
Thanks. I had to watch at 1.50 speed to finish the video. It seemed more like an advertisement for her business to me.
great content, So happy that i have stumbled into this video. Thank you so much.
Welome in! Glad you enjoyed it!
*The tips provided are practical and easy to follow, which makes the weight loss journey seem more achievable. Thanks for sharing this valuable information!*
Glad it was helpful! Appreciate you tuning in :)
People make these videos far too long..the people that keep their videos short are far more popular
Appreciate your feedback.
I disagree! I like to listen to videos while I walk, clean, organize, or cook.
Yes I like to get right to the information. I don't have all day
Looks like a few impatient people are looking for their quick fix! 😂😂
Video was perfect.
Thank you Dr.Ashley.
Thanks for watching!
I am a PhD client. I literally just went over my weekly journal (that I send to my coach) before watching your video. It’s like you were reading my journal.
This is not something I would normally share with the world, but hey…why not?
I discussed with her that although I am becoming better at training my body to think of food as fuel and becoming more conscience of making better nutritional choices, I have consumed wine just about every week since I started the plan.
What you said about this not being an everything in moderation plan made me think, for me, that would be wine. It’s not serving me well and it definitely is not loving me back. I do notice I don’t sleep well when I drink wine.
I love what you said about the process of letting go. Get better-not bitter. I need to let go of the wine.
I decided to have my very first dry January!
It’s better to remove the things that don’t serve me or love me back to allow for massive gains! Right?!!
Thank you for your awesome videos.
Good choice! Congrats. I quit drinking a couple months before I started PHD- I don't think I could do it if I were drinking because I would not make good choices and be able to follow the plan, then I would get discouraged...yada..yada... Now my friends are just used to me not joining them for shot time, and I just drink my club soda, but still the life of the party🥳
Love this conversation so much! Way to go, Chris!
Thank you for your vulnerability and for sharing as I am sure there are so many in your shoes with the same feelings. I'm just finishing up writing a podcast episode on alcohol and you are making the best choice! And exactly right, you will swing the biggest doors, make the most massive transformations in your life, by removing the things that no longer serve you. So proud of you!
@@drashleylucas I could only find a “short” on Success through Subtraction podcast. Is it available on UA-cam?
Hi first time watching you on UA-cam. Going to try the first step n thank you great video.
Keep me posted! You've got this!
I have never been a big pasta eater, but I do love the zoodles. Rice is my big issue. I have used the Banza chickpea rice at Target. I'm trying to stick with that from now on ❤
Thank you for watching! I also love cauliflower rice and hearts of palm rice as an alternative. You should give it a try!
I'm so glad a friend of mine sent me this video clip this is practical and brilliant I kept even imagine how anybody would have a problem to follow these guidelines I just wanted to thank you I do appreciate your clip and I will be subscribing this is my first time learning about you and what you're teaching God bless you.
I'm so glad that this helpful to you! Appreciate you sharing here :)
Thank you You're a wonderful teacher. Wonderful advice!
Thank you for watching! I am so glad you found this video helpful and informative.
Fabulous information!
Thank you for tuning in!
Very interesting and explanations are thorough. Thank you
You are welcome! So glad you enjoyed watching. :)
This really helped me!! What about sugar free cookies? Like voortman sugar free wafers? Are two of those bad for you? Giving up sugar has been hard for me. I even realized dark chocolate was hard on me. I didn't realize how much better I would sleep even giving up my one piece of dark chocolate because of the caffeine. It's been much easier to stay asleep when I fall asleep and I appreciate that so much!! Thanks for this so much!!
Don't love sugar free cookies because they usually don't satisfy, induce more cravings, and for me make my stomach hurt! I would let them go for a while. Eat some berries for dessert with some whip cream!
This is easy --for pre-menopausal women.
For post-menopausal? Forget about it.
I know, having done this prior, and having tried -diligently! Rigidly and persistently -afterwards. Nope.
I was wondering about that thank you
What does work? Have you found something?
I understand your frustration. The majority of women I work with are post-menopausal ages 55 plus. They find success even through the more challenging metabolism. Sometimes it's just the smallest tweak that results in easier weight loss. Don't give up hope!
Thank you for sharing, this is valuable information!. I going throw out the canola oil right now!
Woohoo! Yes!
You're such a blessing n so helpful n informative. Big thank yous❤
Glad it was helpful! Appreciate you commenting here!
Thank you 🙏🏼 I’ve just came across you on UA-cam, I’ll be watching as many of your UA-cam videos as I an so as to understand your concept much better 😊
I’m type 1 diabetic and must lose weight!
Welcome in Sheryl! All this info is great for you as a Type 1 Diabetic. We help many Type 1 Diabetics improve their health and weight at PHD Weight Loss with these similar protocols. Excited for you!
I'm grateful for the production of this informative and valuable video. It has offered significant help.
I'm glad it has helped!
Thank you for your advice!
Glad it was helpful. Thanks so much for commenting here!
I just got done watching nature boy first of all and he gave ideas of what to eat during the day which were very different than yours of course. I have a dairy allergy that is pretty extreme so I can't do the cream or the cheese that you recommend nor the yogurt. I'd love to hear some substitutes please
Some thoughts for you: Coconut milk, coconut cream, and coconut oils are nice fats. Almond or other nut milks. Coconut butter or tahini. Coconut milk based yogurts, olives, or avocados. There are many dairy free low sugar creamers too if you're not a fan of coconut milk.
Again why does everything take so long to get to the point?
Feel free to skip ahead, thanks for watching!
I’m a little confused… you said no cheese, then the some of the meal examples included cheese. Would you clear that up for me, please?
Minute 26:30 she says you can eat nuts and cheese but to limit them as they are a dense food and can be triggering. Hope that helps.
Spot on! Thank you!
Thanks for sharing
Thanks for watching!
Please please get to the point of this post! Most of us do not have a ton of time to listen and we know the ins and outs of all this so please get to the dos and don’ts ASAP! Thank you!
My thoughts precisely!! Just came across this channel. Sounds amazing, but PLEASE get to the point!!
Hi! Appreciate your feedback. This is more of a long form podcast type style, but am creating some shorter videos as we speak!
Thank you. This information is helpful.
Glad it was helpful! Thanks for tuning in :)
This is very helpful. Thank you so much. I always do best when I cut carbs. Your plan sounds great.
Glad it is helpful to you!
I just found your channel. I plan to incorporate your recommendations into my journey. Thanks for the great information!
Awesome! Thank you for watching and glad it is helping!
I love your advice! It sounds right on spot! Except for eating cold cuts, hum, or mixing dairy with fruit, they should not be mixed since they confuse the body and digestion
Appreciate you sharing your perspective!
Thank you very much. This is logical information I have been type one diabetic for 35 years. Always struggling with my weight and keeping my sugar levels in range. It is an absolute battle, so thank you very much for Sharing the knowledge you have learned over the many years. I find keto is very good for me for a little while. It helps to stop my cravings, keep my weight down and I feel good, but after a couple of months it doesn’t work and I become seriously insulin resistant.
Thank you for this video 🙏
I'm glad this video helped! I think something else might be happening than insulin resistance after a few months of low carb dieting. I'm curious about this... I would love to work with you as I bet we could bust through that :)
Good advice. Self control is our biggest issue.
It's tough, especially with all the super addictive processed foods.
I have excellent, strong self-control. However, I lost from 200 lbs to 167 counting calories. I was on a 1,369 daily calorie diet but I stalled some months ago and I’m stuck at 167. I do not want to take any medication for weight loss. I’m a 76 year old female with hypothyroidism and Hashimoto’s Thyroiditis and I take Liothyronine Replacement Therapy. I have a substantial amount of belly fat and hip fat that won’t budge. I’m 5’5” tall and small boned. My husband and I are on a fixed income and, although, I am interested in your weight Loss program I doubt I can afford it. I would very much appreciate a response here as to whether or not meat analogs are acceptable and to some of my other health issues that I’ve raised‼️ Thank you. 😊
Thank you, I need to drop at least 10, 15 would be better. It's not a lot but for my body it is. I am going to shop for the foods I need and get to work on this plan. Drop the sugars and get moving again and I will do it! 😊
Yes you will! Keep me posted on your progress!
I do love zucchini noodles. Wish more restaurants would embrace this
Me too!!
How do you make zucchini noodles
I can't say it didn't work because I haven't tried it but I can say it wouldn't work for me because a lot of the things you spoke about eating, I can't eat, including eggs, yogurt, berries and a lot of the vegetables. It's a real shame because eggs really help my hunger greatly throughout the day but I just can't eat them anymore for different reasons. And, when you say stop eating sugar, how do you do that when that's all you crave, especially at night when you should be eating less before you go to bed. I can't eat any of the substitutes you mentioned either... not criticizing but I'm a little frustrated because I never had problems with my weight as a younger person and now that I'm 63 I'm really struggling with cravings and maintaining self-control along with other medical issues 😢
I'm so sorry! I hear you and can feel your frustration and pain. I do want you to know that there is hope- no matter the situation. I can't give specific advice here without knowing more (give us a call at PHD Weight Loss if you want to dive deeper). In the meantime I would encourage you to focus on what you can have over what you can't. I love this quote: What's wrong is always available, but so is what's right. What can you eat? How can you move? How can you reduce stress? How can you sleep more or better? When we can take personal responsibility and focus on what's possible, that's when the miracles happen. You can do this! I'm sending you positive, healing vibes!
I relate to this so much. I can’t digest most foods or food combos and I’m highly sensitive to lectins, gluten, dairy, and sugar alcohols. Add to that persistent hypoglycemia. I can’t keep my blood sugar balanced on the few foods I can eat. Also, I’m super grossed out by meat and eggs but I have to force them down for lack of food. I can’t afford meat anymore though, so I’m eating less now. I have an eating disorder and am on the spectrum, which makes it so I have no appetite and can only get down certain foods. Often all I can get down is nachos, which make me very sick. I only eat to get my blood sugar uo when it suddenly drops. Eating is so frustrating and painful I’d rather not do it. I’m a solo parent and only have a tiny window of time to sleep during, and I rarely fill that tiny window with sleep because I have severe anxiety and have always struggled with insomnia. Every time I’ve ever fallen asleep before midnight, my body will wake up after 45 mins thinking it was a nap and I’ll be awake until after the sun comes up. Not that that matters rn because my son works nights and I’m his ride so I have to pick him up at 3am and then wake up at 6:30 am to get my younger kids to school. I’m constantly panicking over financial stress. I needed to cut out either rent or groceries months ago, but I have nowhere for us to go and we all require special diets so we can’t even eat from food banks. So now I’m drowning in credit card debt and that can only go on so long. I haven’t been able to exercise because the autoimmune disease I have causes foot issues and they’ve been so bad since august that I had to stop going on walks. I’ve gained 60 lbs in the past 2 years and I was overweight to start with. I know what to do, but I can’t do what’s supposed to work and what I have been doing obviously isn’t working either. It feels hopeless at this point. It used to be easy to lose weight, but turning 38 changed that. It became a huge struggle and I’m about to turn 44 now. That was a lot to say you’re not alone.
Great information.
@@H.Michele oh I'm so sorry.. you most certainly have your challenges in life! I also suffered a lot with insomnia until the last 5 years maybe. I had insomnia since I was an infant believe it or not. One thing that I figured out was that some high histamine roods that I was eating in the afternoon or at night were helping to keep me awake so you may want to look at list of those foods and avoid them as much as possible within several hours of you wanting to sleep. I don't understand why so many people are struggling just to eat a healthy diet and not have it to be such an ordeal! There must be something that they're putting in our food to cause all these problems. I feel like I should have some type of testing done but financially I think that would be difficult for me, and I'm sure you're in the same situation. I was going to suggest the carnivore diet to you but it sounds like that's something that would be very difficult for you. I'll say a prayer for you and hopefully we can both figure out what it is that we need to regain our health and sanity!
@@drashleylucas thank you. I also watch your husband's Channel because my bones are a disaster but for the same reasons of intolerances I can't do diet changes or take supplements for my bone breakdown. I'm really not sure what to do at this point but I appreciate your kind and supportive response!
I’m too poor to eat healthy. I am actively changing my diet and exercise but I can’t afford to get the correct amount of protein everyday. But I am going to do the best with what I have. That’s my only choice
Appreciate you commenting here. Eggs, canned tuna, chicken legs, even some whey protein could be some less expensive options. I also really love this meditation: ua-cam.com/video/YMF5h6HpxKk/v-deo.html. Keep me posted!
@@drashleylucas thank you so much!
Dr. Ashley gives a lot of good advice: more protein, real full-fat foods, emphasize above ground veggies instead of root vegetables, light on fruit - avoid sugar in all its forms (flour, grains, beans, sugar, honey, fruit juices, soda, cake, cookies, other desserts)
Well said!
Unfortunately the minute someone gives me a laundry list of Foods I can NEVER eat... Just makes me want to go the grocery store and get chips, sweets etc.
I can do moderation - cutting back.
I am a work in progress & positive steps in the right direction is key - at least for me 😊
I believe that is best. Positivity is the only way to success. Keep going and you will get to your goal!!
Thank you so much!! I’m excited to try it out!!
Hope it helps you!
I started dropping grains and wheat due to inflammation and wow what a difference I just slice my zucchini in strips and love it.
So good!
We have a daughter with special needs and she is hungry all of the time. This was an eye opener. Side note.....i do the same thing
Glad that you liked the video! Thanks for watching!
Man...I do that exactly what she js saying witn only one child.. I love the story...I do not mind the lengthy video 😊I want to let go of going to bed late.
I appreciate you sharing this! Thank you for watching!
Good info!
Thank you! Glad it was helpful for you! :)
I am a vegetarian but know I need to reduce carbs. Could you give some meal examples without meat please?
Thank you for watching! I would recommend utilizing protein sources such as eggs, greek yogurt, protein powder, or plant-based meat substitutes (gardein, beyond meat, etc). These items could be combined in a meal with your choice of veggies and a source of dietary fat.
Very informative and I loved it how do I have access to this benefit
Glad you enjoyed it! I'm not quite sure about your question. If you're looking to learn more about getting support, best thing to do is to give us a call at PHD Weight Loss: 864.644.1900. Thanks for tuning in!
this really gave me some very helpful imfo on fats and carbs thank you.
Glad it helped :)
You could eat the cookie dough Yasso frozen yogurt bars. They are only 100 calories. I probably should give them up, but I can be satisfied with one.
Thank you for watching! While they are only 100 calories they do contain 13 grams of sugar per bar. I would use them in moderation and instead incorporate greek yogurt and berries as a sweet treat. I hope this helps!
I would love to see you invest further energy and thought into elevating numbers from plant protein options. I believe that could take you even further.