The Rules

Stats
Height
5'4"

Goals
CW: 110.4
GW1: 105
GW2: 101
UGW: 96

Weekly Calorie Plan
Mon - 1000
Tue - 600
Wed - 750
Thu - 600
Fri - 1200
Sat - 600
Sun - 800

Rules
General rules

1. No gluten, no sugar - at any meal. No cheese or milk (drink black coffee only).
2. Log every bite of food - lying about what you eat only hurts yourself.
3. Log all exercise - this reminds your future self what you did to reach your UGW.
4. Don't eat just because it's time...if none of your allowed foods sound good, wait until you actually want to eat.
5. Get into bed by 10:30 every night (aim for 10 pm). The later you stay up, the more likely you are to eat and sneak foods.

Breakfast

1. Drink 1 c each of matcha & hot lemon water before breakfast every day.
2. Wait 45 min after making matcha & lemon water before eating any food.
3. First food every day: 2 brazilnuts (you never feel hungry 15-20 min later)
4. You are allowed to eat breakfast >45 min after having brazilnuts.
5. 200 cals max allowed at breakfast.

Lunch

Skip if you can. If you must eat, limit it to <100 cal.

Dinner

1. Never eat dinner before 6 pm.
2. Depending on the day's cal limit, dinner may be 200-750 cals, but never higher than 750.
3. Decrease the maximum range over time...eventually dinner will be limited to 200-500 cals.
4. If you're not very hungry, stick to liquids - smoothie, hot soup broth, hot chocolate.
5. Remember - NO SUGAR. 1 piece of dark chocolate or mug of sugar-free hot chocolate are allowed, only if they fit within the cal limit.
6. Stop eating by 9 pm no matter what.
7. If you're tempted to eat after 9 pm, brush your teeth and climb into bed.