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Lunch: Chicken sandwich with gratin potatoes

Sandwich: it's not a disaster, but if the goal is to lose weight, it's much better to replace sandwich with let's say a chicken salad (with olive oil). Sauces and bread provide additional carbs, which we want to avoid. As for the gratin potatoes, it's also a meal high in carbs and low in protein. One suggestion would be have vegetables instead of potatoes. You can try broccoli, cauliflower or lettuce. There is a list of great alternatives below. If you don't feel full, some cheese, berries or full fat dairy may certainly help.

Dinner: Chicken wings and fries

Wings are nice (although let's be mindful about the sauce, it may contain lots of sugar). However, fries don't sound good. Especially because you've had potatoes for lunch already. Again, it would be great to replace fries with veggies.

You may also wish to try intermittent fasting, it's a great tool to control weight, blood glucose and overall health. To learn more you can watch a special video course and try fasting timer in The Coach app.
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Key principles
1. Don't eat sugar
Sugar is increasingly recognized as causing obesity. It spikes insulin leading to accumulation of fat, and enough of it can lead to diabetes, a fatty liver, and atherosclerosis.

2. Low carb regime
We advocate for a low-carb nutrition regime. Basically, it means that you intake up to 80% of your energy through proteins and healthy fats. The rest comes from carbs, and you still have to be thoughtful about what carbs to choose.

3. Whole foods
Focus on whole foods. Eliminate processed foods (again due to 2 main reasons: they all have sugar and seed oils)

4. Prioritize protein and fats
Simply speaking those are foods which will be the basis of your new lifestyle:
  • Meat, including beef, chicken
  • Fish
  • Eggs
  • Cheese
  • Yogurt (plain, full or non-fat, no sugar) - consider coconut or almond fermented products
  • Non-starchy vegetables
  • Low- sugar fruit

The Coach has 7 dieting regimes, each providing meal plans, recipes and products to eat and to avoid. Among them you can find:
  • Special healthy eating regime for Indian cuisine
  • Lacto-ovo-vegetarian
  • Lacto-vegetarian
  • Pescatarian and even vegan
Do check out the Nutrition section, choose the one that works for you and follow it.

5. Fasting
A really good strategy is to incorporate intermittent fasting into your lifestyle. Fasting is simply a period of time when you don't consume any calories. Use The Coach fasting tracker to track your fasting schedule, it's easy to use and you can find it in your Nutrition Section.

6. Seed oils
The term vegetable oils is misleading, conjuring images of colorful, healthy vegetables. In reality they are made from seeds. A better term for them is industrial oils, and they are anything but healthy.


7. What to drink
First of all let's focus on what to drink:
  • Water. The best source of hydration. Staying well-hydrated is very important, it also helps cope with hunger.
  • Tea, coffee, herbal teas: all those are 0 calories drinks, they don't raise your blood glucose, and also help you feel better when and if you feel hungry.
Alcohol. What is allowed in limited amounts:
  • Dry wine, in particular red wine. It's low in carbs, up to 4 gr per glass.
  • Regular intake of alcohol activates aromatase, a ferment, as you may remember which converts testosterone into estrogen in men


8. Food intolerances: gluten and dairy
A food intolerance is difficulty digesting certain foods and having an unpleasant physical reaction to them.
There are various symptoms (tummy pain, bloating, wind and / or diarrhea, skin rashes and itching).
There are different tests, which many companies provide to help you identify those intolerances. Generally speaking the best way is to cut out various foods from your diet for 2-6 weeks and see if symptoms improve.


9. Sleep and weight gain
Remember: to lose fat you need those 7.5-8 hours per night. And that's non-negotiable.