Follow these tips from Monday to Thursday to help undo the overindulgence of the weekend!

Fluids are key since extra salt, sugar, and alcohol can dehydrate your body. Start the day with a tall glass of water or warm cup of any type of tea, then drink throughout the day, aiming for 64 to 100 ounces to flush out the pollutants from the weekend.

Plan to eat three meals, with lunch four hours after breakfast and dinner between 6 and 7. Focus on nutrient-dense foods that are low in calories but high in vitamins and minerals since weekend fare tends to be the opposite: high-calorie and low-nutrient.Have an afternoon snack around 4 p.m. of green drink powder mixed in water or a smoothie. Look for one (such as Greens Plus) containing sea vegetables, probiotics, grasses, and enzymes that will help aid in digestion. You can also have a whole-food snack after dinner if you are hungry.

Take a multivitamin, and at every meal pop a 1,000-milligram omega-3 supplement, which will help reduce the inflammation that can be caused by poor eating. (Talk to your doctor first if you are on any medications since omega-3s may interact with some meds.)

Are You Ready To Lose Weight Quiz

1. Are you devoting a lot of mental and physical energy to one or more huge life projects (a wedding, divorce, career change, geographic move, purchase of a new house, starting or expanding a family)? 

2. Are you willing to forgo certain types of foods and beverages when you’re eating out, at a party, or doing something social with friends and family? 

3. Are you wiling to temporarily curtail your social life if you find you lose control of your eating in social situations? 

4. Are you willing to change your behavior forever to lose weight and keep it off? 

5. Are you willing to make weight loss your top priority for the next few months or year (or however long it takes to reach your goal)? If you answered 'no' to 1. and 'yes' to the rest- you're ready!

Flour: Going against the Grain

Our ancient ancestors probably were much more active than we are today, and they probably did not eat as much flour because of the effort it took to make. Although some cultures certainly relied on specific types of whole grain foods- such as rice and millet in Asian countries, oats in Germany, and barley in the Middle East- it wasn’t until the Industrial Revolution that humans began increasingly turning wheat into flour and using it to make bread and pancakes. Advances in milling techniques in the 1800s made refined wheat flour affordable and prevalent. White bread infiltrated the food supply. So did white pasta, refined pancake mixes, and more. These foods were cheap, cooked quickly, and were considered superior to their whole grain counterparts. Because refined grains lack the fiber and nutrient-rich germ and bran, however, they tend to raise blood sugar and insulin levels, triggering hunger, fat storage, and weight gain.

Fatigue at the beginning of #TheStubbornFatFix plan.

You may experience some fatigue during the first few days of the diet, as your body switches from a carbohydrate metabolism to a fat metabolism. Most of the people we work with report amazing levels of energy after a week or two of following the food plan. In fact, one man told us he felt so energetic within a week of starting the diet that he was running full speed uphill- for the fun of it.

#Fiber: The Whole Truth

In 1900, the average American consumed more than 30 percent of daily calories from fiber-rich whole grain foods. Today, that number has dropped to less than 1 percent. Yet, Americans are eating more grains. How can we be consuming less fiber if we’re eating more grains? Nearly all of the grain we consume comes from refined wheat flour, which contains little to no fiber.

What to Expect on #TheStubbornFatFix

By eating differently, building in indulgences, changing your lifestyle, and taking up the right supplements, you’ll remove your barriers to weight loss. You’ll lose an accelerated amount of weight in the first week or two on this plan. You may lose up to ten pounds in just one week. Expect this rapid weight loss to taper off; some of it is water and stored carbohydrates. Once your body adjusts to the plan, you can expect to lose up to ten pounds a month, or roughly two pounds every week. You may find that the number of inches you shave from your measurements makes it seem like five pounds a week.

Choose Goat Dairy instead of Cow Dairy #DrKeithBerkowitz

Cow’s milk is more difficult to digest because it’s made of long-chain fatty acids. This takes more work for the digestive system to break down and can cause bloating and inflammation and raise cholesterol in many individuals. Goat or sheep milks are absorbed easier because they have more short-chain fatty acids and medium-chain fatty acids (The smaller the fatty acids, the easier it is for your body to break it down). Goat milk also has slightly less lactose than cow’s milk. It’s thicker and more satisfying than almond or other nut milks- especially when it comes to cheeses. There are more fatty acids in it, which means it has more satiations.