Everyone has different goals to achieve when it comes to weight loss. Reneu You Weight Loss Program offers three different plans. Schedule your appointment today to discuss which plan is right for you!
We all have busy lives, and sometimes we just need a quick start for weight loss. Plan 1 is for people that understand the program and want to make changes that will give them long-term success but just don’t have the time or energy to make changes. Understand that you will lose weight for the first 2-3 months on the Semaglutide injections, but without changes in lifestyle and diet tweaks, you will likely regain the weight.
We recommend Plan 1 for people in a hurry because of special events, vacations, reunions, etc. This is a quick fix, and we hope you will be back for some real weight loss management so we can offer you lifelong success.
This plan is most appropriate for patients needing to lose 15 pounds or less.
Discuss Semaglutide, blood work, B12 injection, weigh-in, and body parameter testing. You will pick up your prescription for your first month of Semaglutide on the following Monday. Please plan on a brief 15-minute visit with one of our staff for instructions on drawing up the Semaglutide and injection technique.
Week 2
Discussion of blood work with Dr. Jill. Body parameter testing, weigh-in.
Week 4
Weigh-in, body parameter testing, B12 injection, pick up Semaglutide prescription.
Week 8
Weigh-in, body parameter testing, B12 injection, pick up Semaglutide prescription.
Week 12
Final weigh-in, body parameter testing, B12 injection.
Welcome to a healthier you. By following this plan, you will eliminate unhealthy food relationships, inflammation, and a bottomed-out metabolism. We want you to learn how to stay healthy for life. You will not only achieve your goal weight but learn how to maintain it for life. Keep in mind that it is likely you did not gain your extra weight in one or two months. Depending on how much you have to lose, we may be looking at a 6-12 months journey. But we will be with you every step of the way.
Start out by tracking a “normal day” of eating. Likely your carbs are much higher than 100 grams per day. Start week one, but lower your carbohydrates by 20%. In week two, take out another 20% until you are under 90 grams. Remember, the only way to burn fat is to “run out of carbs.” The fewer carbs you take in, the more fat you will burn, as long as there are adequate protein calories.
Plan ahead for eating out – most restaurants have menus online.
Buy yourself a good Mediterranean Cookbook. This is your new lifestyle.
Food is fuel, not your friend!
*Continue with the Month 2 plan with individual tweaks depending on your weight loss.
Important Lifestyle Considerations
Your metabolism, your energy level, your lean body mass, your microbiome – all of you! Watch for positive changes in your mood, how your favorite pair of jeans fit, your energy level, and your gut health.
Any foods containing fats and oils are allowed during these two days. Eat until you are full. Avoid carbs like bread, potatoes, and pasta. You need these fats to support your new metabolism.
Spices and Seasonings
*Proteins – 3.5 ounces three times a day. Meats should be baked, broiled, or grilled – use as little olive oil as possible – olive oil spray works well. The best choices are chicken breast (no skin), shrimp, cod (no breading), other white fish, and steak. Very lean ground meats can be used.
Two eggs or 3.5 ounces of cottage cheese may be used instead of meat.
*Vegetables – 3.5 ounces three times a day. Veggies will preferably be raw or steamed – use your air fryer to crisp them up! The best choices are broccoli, brussel sprouts, asparagus, celery, cucumber, zucchini, spinach, green beans, squash, tomatoes, onions, cabbage, and radishes.
*Fruits – One serving twice daily. Consider 3 pm and 9 pm when you might feel hungry. Apple, orange, peach, clementine, berries (1 cup), and grapefruit are your best choices.
ABSOLUTELY NO DAIRY, CALORIE CONTAINING LIQUIDS (this includes alcohol), or PROCESSED FOODS ARE ALLOWED IN MONTH 1.
*By now, you have reset your relationship with food and are feeling the benefits of lower inflammation, better energy, a more efficient GI track, and a new number on the scale! Congratulation!
Our goal for month 2 is to, of course, keep all those healthy habits in place and now add in some exercise and low glycemic carbohydrates. Remember, if you still have significant weight to lose, the fewer carbohydrates you take in, the more fat you will burn! Protein calories should always be the majority of your intake. So how will you add in carbohydrates without derailing your weight loss? Exercise! Your goal is to be at 200 minutes per week by the end of month 2. Start out gradually and incorporate cardio, core work, and some light weights or resistance bands. The more you move, the better your metabolism.
*Continue to follow the guidelines for Month 1
*Add in 10 grams of low glycemic carbs per day (see your homework folder for information on the glycemic index of foods.
*You may continue to add 10 grams of low glycemic carbs per week until you notice weight gain or you have been on a weight loss plateau for longer than two weeks.
*Weight loss plateaus are normal (but frustrating!) – your body is finding a new metabolic set point with each plateau, which is essential for your maintenance phase. Your body needs to “remember” these plateaus, or you will regain weight quickly with any “cheats.”
*Remember stress, poor sleep, and inflammation can all hijack your journey, so add some mindfulness routine to your day, and don’t forget your anti-inflammatory supplements.
MONTH 3 and BEYOND
*Month 3 recommendations depend on where you are in your weight loss journey. And we are here with you every step of the way. This is not a one-size-fits-all program. You may be at your weight loss goal, and we will then set up a maintenance plan for you. You may still have a long way to go – again, we will be sure you have the tools to get to the finish line.
