eating protocol

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present ten things that we will want to consider in choosing/developing our own food protocol for weight loss/management. I have uncovered ten important factors that we should consider in creating our food protocol if we want to lose weight/maintain that weight loss. These factors do NOT include---what worked for my best friend, what made me lose fast before (if it was sooooo good, you would still be on it!), what we see advertised, or what people in a FB group tell us. The ten factors, which I unpack one factor at a time in today’s broadcast, include: 1. Deficit: You must believe a deficit is needed 2. Sustainability: The protocol must be sustainable (these are top two for sure!!) TFE 16, 17, and 18 TFE 16: Pick a Protocol Part I of III https://donnareish.com/think-feel-eat-episode-16-pick-a-protocol-i-of-ii/ TFE 17: Pick a Protocol Part II of III https://donnareish.com/think-feel-eat-episode-17-pick-a-protocol-ii-of-iii/ TFE 18: Pick a Protocol Part III of III https://donnareish.com/think-feel-eat-episode-18-pick-a-protocol-iii-of-iii/ 3. Food enjoyment: Must contain foods you like 4. 3 F’s: Must contain foods that are 3 F’s at least in part: fluidy, fluffy, fibrous. TFE 29 and 30 TFE 29: Over Hunger vs. Over Desire Part I of II https://donnareish.com/think-feel-eat-episode-29-over-hunger-vs-over-desire-part-i-of-ii/ TFE 30: Over Hunger vs. Over Desire Part II of II https://donnareish.com/think-feel-eat-episode-30-over-hunger-vs-over-desire-part-ii-of-ii 5. Volume: Must contain foods that meet your personal volume desire (i.e. liking to be full vs. fullness doesn’t matter to you as much—this is a thing…my husband and I are opposite!) 6. Cravings: Protocol must not induce cravings/preferably will reduce cravings TFE 7, 8, and 9 and TFE 35 TFE #7: Urges and Feeling Feelings! https://donnareish.com/think-feel-eat-episode-7-urges-and-feeling-feelings/ TFE#8: Urges and Feeling Feelings Part II of II https://donnareish.com/think-feel-eat-episode-8-urges-and-feeling-feelings-part-ii-of-ii/ TFE#9: 10 Ways to Sit With/Process Food Urges https://donnareish.com/think-feel-eat-episode-9-10-ways-to-sit-with-process-food-urges/ TFE 35: Five Ways to Crave Less https://donnareish.com/think-feel-eat-episode-35-five-ways-to-crave-less 7. Complexity: Protocol needs to be at your level of complexity (i.e. brainpower in its approach---some like to think a lot about protocol; others don’t want to think about all the details of foods’ macros, micros, weight, etc.) 8. Cost: Protocol needs to fit your budget (lots of specialty foods vs. not as many specialty foods) 9. Execution: Protocol needs to be at your execution level—how much cooking, dishwashing, food prepping, shopping, etc., on a daily basis do you enjoy? 10. Availability: Protocol should contain foods easily available to you. Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=cnV4INdoMJY&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-40-ten-factors-for-protocol-choosing Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.