30 DAY WEIGHT LOSS CHALLENGE - March 2021

Get your copy of the Low Calorie Density Weight Loss Handbook, here: melissaalexandria.com/product/...
Want to lose weight without counting calories? and never have to "diet" again? Join the Challenge! Think of the 30 days as an experiment. Don’t put too much pressure on yourself to do this perfectly or forever. Take it one healthy meal choice at a time. You CAN DO THIS.
TYPE : "I'm IN!" If you're going to participate in the challenge and we will be using the hashtag #lowcaloriedensitychallenge on instagram to share meal photos and encouragement.
HERE IS THE BLOG POST WITH ALL DETAILS & FREE PRINTOUTS: www.lowcaloriedensity.com/30-d...
1. Eat whole plant foods that are under 700 calories per pound
Do not count calories or limit your portions.
It's important to eat until you're comfortably full.
Eating under your hunger drive can lead to junk food cravings.
No 'cheat' days/meals for the 30 days.
2. Avoid/Eliminate all oils, & processed foods above 700 calories per pound
NO fruit juice/pop
NO crackers/chips
NO bread/
nuts/seeds/nut butter
oily sauces/dressings
protein powder/bars
3. Create a simple 'go-to' menu plan of 3 breakfasts, lunches & dinners
Get creative with your favorite fruits, veggies & spices so that you really enjoy the food.
Meal prep to save time and energy.
Allow yourself time for your palate to readjust to whole plant foods.
4. Become a master of your environment. Eliminate temptations - ditch the junk foods
Avoid dining out
Get rid of tempting junk food in your pantry/fridge/freezer
Be honest with your family members - let them know if them eating chips/cookies in front of you causes you to feel tempted.
5. Track Progress week-to-week, not day-to-day
3 things to track: weight, starch, and steps.
Weigh yourself on the same day & time each week: i.e. Monday mornings.
Weighing daily can lead to frustration. Water weight and other processes can make you question your progress.
Track 2 starches per day and 10.000 steps per day for exercise.
6. Keep it simple
Refer back to these steps and the instructional videos if you feel overwhelmed.
Read the books The Starch Solution and The Pleasure Trap for more helpful information.
Follow @lowcaloriedensity to get encouragement and meal ideas.
When in doubt about what to eat, follow this 3 step formula for filling low calorie density meals: 1. Wet Starch 2. Beans 3. Vegetables. This can be a soup, sweet potato chili dish, or rice bowl.
DR. ANTHONY LIM CALORIE DENSITY WEBINAR I RECOMMEND WATCHING: • Live Webinar with Dr. ...
Other Notes:
I recommend using the free printout I'm providing to write down 3 easy breakfasts, lunches and dinners you enjoy. I will make another video going through those - and possibly film a what I eat in a day video showing you a day of those meals. Use this as your FRAMEWORK. These are your go-to meals that when you don't have time to think.
Habit tracker - print out or use a simple notebook.
Don't rely on willpower.... prepare, prepare, prepare. This means, don't have a pantry full of your favorite cookies and chips. Don't go out without any fruit in your bag if you know you're going to be out for hours. (Wendy's has a baked potato - sushi restaurants have oil-free rice - cucumber rolls, etc.)
Afraid to eat fruit? Should I restrict fruit? nutrition fact.org video/article about why there's no such thing as too much whole fruit - very informative video. • How Much Fruit Is Too ... Also, the video with Dr. Anthony Lim about calorie density and how important fiber and water content in our food is in helping us be full and lose weight.
Make extra! If you're not sure how much food will fill you - make extra s oyou have it reay to eat
This is an experiment - not a forever thing! Keep it simple. Take it one day at a time.
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If you would like support, I offer 1-hour weight loss consultations via Zoom for $99USD. E-mail: [e-mail] to book a session.
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#lowcaloriedensitychallenge
#weightloss
#starch
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[@altheamigueloa]

*30 DAYS WEIGHT LOSS CHALLENGE* 1. Eat whole plant foods that are under 700 calories per pound (140 calories per 100 grams) *FOODS THAT ARE LESS CALORIE DENSE* Eat as much as you want of these foods until comfortably full (no need to restrict or count calories). When you undereat you're more likely to have unhealthy cravings and binges. *- 100 calories per pound* non-strachy vegetables *- 200-300 calories per pound* fruit *- 400 calories per pound* potato, corn, oats *- 500 calories per pound* whole grains, rice *- 600 calories per pound* beans, legumes 2. Avoid or eliminate all oils, nuts, processed foods and food above 700 calories per pound, as well as cheat meals and cheat days (cheat foods are highly addictive and mess up the taste of healthy foods). *FOODS THAT ARE HIGH CALORIE DENSE* Try to avoid them in your diet, specially in this 30 days challenge. - Juice, although you can consume smoothies with fruit water and fiber - Crackers, chips or bread - Nuts, nut butter, oily sauces and dressings (even if they're healthy) - Protein bars, protein powders and granola bars (dried foods are calorie concentrated foods) - Pasta (you can consume it with moderation) 3. Create a simple go-to menu plan of 3 breakfasts, lunches and dinners. Meal prep to save time and effort through the week. 4. Master your environment, eliminate temptations and ditch the junk food. 5. Track weight loss progress week-to-week, not day-to-day. Focusing on the outcome rather than the progress can cause stress and obsession.

[@cassandradean1173]

Can you tell me where to find the 3 breakfasts, 3 lunches and 3 dinner examples that I thought would be in the description box?

[@marlynnbowman1915]

I’m in! I’m from Yuba City, CA! I have been vegan for 1 year, vegetarian for 4 years and now WFPB oil free since Jan.1,21. I have since lost 12 lbs!! I will never go back! This lifestyle is such a blessing and saved me !

[@sweetpotatototo]

I’m in. I really want to get my normal weight and energy back. I think this challenge is perfect for this.

[@rondolo1]

This is one of the best weight loss channels out there. Good information, straight to the point and no advertising.

[@melissaalexandria01]

Thank you, Elaine. :)

[@doright9681]

Agreed

[@Marmarushka]

Did one in January. Got off track and was meditating on this today. I’m in! Thank you for being so generous!

[@pearlkloberie3300]

I'm in, watching from Johannesburg South Africa

[@melissaalexandria01]

Wow! Hi Pearl! Glad to have you here. :)

[@megannatividad4434]

I’m in! Perfect timing too! I just cleared out my pantry and fridge with hopes of starting a new diet. Now I have a solid plan thanks to you!

[@alanharris9902]

Mrs. Harris here... This timely video is what I need and was looking for. New subscriber and I hit that bell for notifications!

[@livclem]

Perfect timing! I’m ready.

[@melissaalexandria01]

Awesome!

[@suzanneknight2145]

I'm in. Thank you Melissa for all your videos and hard work for all of us trying to get to a healthy body and weight :)

[@marjorielowder1748]

I’M IN! From beautiful Midway, Utah. Thanks for all the great resources, Melissa!

[@christinecloutier3505]

I’m in! Thank you so much for sharing all of this wonderful information with us! I’m from Charlotte NC and have been Vegan for 1 1/2 years- I’ve lost 20 lbs and have just been maintaining for the last 6 months- can’t wait to get back to weight loss again for 10 more pounds☺️

[@keenelyaware]

I’m in! Thank you so much for your helpful, encouraging, and easily available information. I truly appreciate it!

[@JoywithPlants]

I’m so in! I’ve been plant based for 9 months but have added a couple of things back into my diet and sometimes it’s the processed foods 😅 this sounds fun to go back to the basics & the most delicious way to eat!! Thank you for creating this challenge! Let’s do this!! 🙌🏼

[@Pattiesd]

Looking forward to starting on Monday! I'm in!! From the UK!! Thank you Melissa!! ❤

[@debbello7683]

I'm in!!! Been plant based vegan since 2012. Was at my ideal weight for many years, but then started eating more vegan than plant based and gained 30 lbs!! I have been struggling to lose weight. I do well with meal plans, so this seems like the perfect challenge for me. I'm excited.

[@denicesmith7994]

I’m in!! I’ve been following this way of eating since January and I’m truly amazed! For the first time I actually feel satiated but am still losing weight. Past diets, I would’ve fallen off after a few days/weeks but this is different. It feels sustainable! Down 11lbs already and excited to keep the momentum going with this challenge! Thanks for putting all this together for us Melissa! ❤️

[@melissaalexandria01]

Wow!! Amazing Denice :)

[@codylee.w]

just printed out the all the pages, and wanted to say Thankyou for such amazing free content. appreciate it!

[@annetteshively2891]

Totally in! Thank you for the simplicity.

[@marycschrag9739]

Thanks Melissa for your kind and inspiring videos!!

[@cindyartrip4797]

I'm in! I meant to comment the other day. This is Exactly what I'm looking for! So glad I found your channel! I've been struggling. So excited to starts this today! Thank you 🤗

[@CarrieYoung887]

I’m in! I’ve been WFPB off and on for a few years but never committed fully. Excited for this!!!

[@anniecheng959]

Wow! Melissa, you put a LOT of time, effort and work into this challenge and video! Thank you for all you do! And....I'M IN! From sunny Okeechobee, FL ❤️

[@melissaalexandria01]

Thank you so much, Anne. I hope it’s helpful for people who have been struggling with weight loss and calorie counting for years.

[@bethmccrabb1583]

I’m in! Hello from Virginia. What a response you are getting! Looking forward to the journey!

[@shondaet]

I'm in!! I made a bunch of notes. I can't wait to follow this challenge.

[@melissaalexandria01]

Fantastic, Shonda! :)

[@homemaker23]

I’m in! Thank you so much for this plan, I’m loving it already!

[@amerycooper6774]

I'm in!!! I am so excited to have the guidelines. It's exactly what I need :)

[@precisionccs]

I’m in! Thank you so much for all of this content and for your time! Watching from Arkansas

[@krislane9074]

Thank you Melissa! I am so in need of this,so ready for this challenge❣️I’M IN , from California.

[@gevans2679]

ok, I'm late, but I'm in!! all the way from Sydney Australia :) Thank you for putting all this together! This is very kind of you...

[@melissaalexandria01]

Welcome Gina! :)

[@kathleendow8980]

I'm in from Connecticut!! Thank you for the simple directions and all the effort you put into this!

[@stacycross8480]

I’m in! 💪🏼 Thank you, Melissa!

[@melissaalexandria01]

Woo hoo!!

[@federica4829]

I'm in, from Italy! Excellent video, Melissa! Can't wait to start the challenge :)

[@u4me4fun]

So glad I saw you on Chef AJ's to learn about your channel. Your presentation is so helpful and clear.

[@MonikaJeanMurphy]

I'm in! I was writing out my plan for March with meal ideas! Great timing!I need to take off 15 lbs. I'm in Chandler,AZ.

[@Dibdib35]

I’m in! From Northern Ireland ❤️thank you so much Melissa and wishing everyone all the very best with this challenge😊❤️We can do this 🤩🤪

[@veronica869]

I'm in, from Ontario. Thank you for all the information Melissa

[@teepe5240]

I'm in!! Been hoping I'd find something like this on the tube! The folks your talking abt are so me, thankyou so so very much for doing this plan for us!!!!

[@melissaalexandria01]

Great! :)

[@Makedowithmelissa]

This is everything! Thank you ❤️

[@starlaross8151]

I'm in! I've been watching your videos for awhile, but have not jumped in with both feet. I love how you make this simple, and you use foods mostly from Walmart. A lot of us live in more rural areas and don't have access to places like Whole Foods or more high end stores, and knowing that you can eat healthy on a budget with foods from places like Walmart is encouraging.

[@thegracefullife6407]

So true! Natural Grocers, Whole Foods, Trader Joe's, etc are special trips for us. Hubby and I make a date out of it lol

[@melissaalexandria01]

Thank you! I just show how I shop - I like to keep it simple. Big bags of frozen vegetables have made making meals so much easier for me.

[@Domenic070507]

I’m joining in!! Been watching your meal videos all night!! Going to the store to get some dinner stuff. I fell off the low calorie density wagon when I got pregnant 3 years ago and I miss it! Filling foods that didn’t make me feel sluggish. Thank you!!! 💖💖

[@lisawilliamsusa]

I’m in! Ohio USA 🇺🇸 Thank you for sharing so much with us Melissa!

[@melissalarkin5666]

i'm in. Thanks for being clear and providing great resources.

[@alanharris9902]

Mrs Harris again... I'm in!

[@tinahurley743]

Miss Alexandria, what an amazing Motivator you are!!!!!!!!!!! I am in love with your style, can't get my eyes off you. Thank yuo for you big big big mega work!

[@melissaalexandria01]

Thank you so much. :)

[@amymccoy5822]

I’m in! Great timing! Need to loose 30lbs and just before summer!

[@anavasquez4062]

I am not vegan but I enjoy watching your videos. I appreciate how you took your time doing all this! Amazing!

[@melissaalexandria01]

Thank you, Ana. :)

[@reginanickens3565]

I'm in, willing and able ,ready to get started, let's go ,Cleveland Ohio

[@ariu6779]

wow, this is wonderful, love your easy recipe videos so I think this will be easy to follow...thank you for doing it! And considering a budget is so awesome.

[@adrianaricci5900]

It's May 9th... I will give it a go. After coming across Chef' AJ channel and yourself talking about calorie density I was hooked! Been vegan for a while but the weight never left! Wish me luck 🤞🤞

[@SD-mb8yc]

I'm in! I have followed this lifestyle on and off. I'm hoping a plan and support system can keep me on it. Thank you Melissa! From California :) -Stephanie

[@debwinter2517]

I’m in. Thank you for the structure.♥️You’re amazing and quite the inspiration 🥰

[@melissaalexandria01]

Thank you so much, Deb. :)

[@jholl4228]

IN!💯 Thank you for being so generous with your time and knowledge. Had planned to begin my own challenge on Monday...this is great timing. Again, thanks so much.🤗

[@melissaalexandria01]

Wonderful! :)

[@chrissywebb4884]

Ooh I hope I remember to tune in I adore you Melissa!

[@melissaalexandria01]

Thank you so much, Chrissy. :)

[@lc7245]

I'm in, from Washington (State). TY!

[@tiffanyking2250]

I’m in! Simcoe area, Ontario. Thanks for putting this together Melissa!

[@mahsa9022]

I literally searched "March challenge" because I really need a change in my life.. Thank u so much!💚

[@melissaalexandria01]

Wonderful! I hope you enjoy it. :)

[@diannafinkenstadt2690]

I'm in. California USA. Been Vegan for 3 1/2 years but having trouble staying away from Vegan processed foods., Been waiting for your thirty day challenge.

[@lynwenger]

I'm in. Southern California! Love watching your videos and how simple the plan and all the recipes are.

[@shondaet]

I'm excited!!

[@Nadia-yo8lt]

Im in! i was getting ready to start my diet on my own this March, so I am super excited to have outside support

[@melissaalexandria01]

Fantastic! Let me know if you have any specific questions. Here to help. :)

[@ajohonly3721]

I’m gonna join

[@yvonnegeibel7852]

In from PA....So excited, I have been eating plant based for a while off and on, this will be a nice way to stay focused.

[@wendyshelton8740]

Just what I needed! I'm in! I'm already plant based, but I eat too much fat and need to buckle down. Thank you!

[@gehasy]

I’m in, starting today, a little late but so motivated, thank you so much Melissa!!!

[@melissaalexandria01]

Have a great first day!

[@robz.3225]

I’m in. Just found on March 31, 2021. Thanks Melissa! Looking forward to the next 31 days!!

[@heatherbolden1910]

I'm in!! Thank you!!

[@amayramlew]

hey melissa - you and this content is absolutely amazing! i cant wait to start my 30-day challenge, thank you so much for this straight forward and soo inspiring, helpful and informative video - just subscribed of course;)

[@melissaalexandria01]

Thank you so much :)

[@Ana-op9tx]

I just found your channel and I'm obsessed! A lot of great information and you actually know what you're talking about, unlike those channels with their "top 10 healthy foods to lose weight" rankings, where they put avocados and nuts at #1 and #2.. I'm definitely in! And greetings from Germany btw 😆

[@melissaalexandria01]

Thanks Ana! :)

[@Sve333]

I´m in from Sweden. Like your easy, simple take on it!

[@sherilynp629]

I’M IN! So excited to join you!

[@katiesanftenberg5730]

Love you Melissa! You’re such an inspiration to me. In the excited to join in! Looking forward to the accountability & support. I’ve been following the low calorie density & 50/50 way fat free too for over two months now consistently. I’m at a healthy weight, but would like to lean out a little more. What’s your take on including maple syrup? I know Dr McDougall is ok with a little sugar if needed. I often make a maple mustard dressing to go on my veggies. Do you suggest omitting the sugars altogether?

[@tiararogers4627]

Your awesome I’m going to start to day I’ll keep you posted on my journey really hope your plan fits me

[@teresaburgan6326]

I'm in from Florida, I need this so bad for health reasons this could be a life saver for me . Thank you so much Melissa 😊

[@sharim7474]

I’m in thank you for all the info!

[@lorriebattung1363]

I'm in! Thanks Melissa 😊

[@sueg.k.6377]

Thank you for offering this! I'm a few days behind, but jumping in!

[@melissaalexandria01]

Welcome Sue :)

[@angelaspielbusch1237]

This is Super Awesome!!! Thank you Melissa!!!

[@melissaalexandria01]

Glad it was helpful! :)

[@Clurbey]

I'm totally, totally in! From Germany.

[@loribeauchamp2635]

Im in! Thanks so much Melissa!

[@melissaalexandria01]

Great Lori! :)

[@ms.beltran8895]

I’m in . Thank you Melissa 💐

[@thegracefullife6407]

I'm in from Kansas. I'm also reading "The Starch Solution" by Dr. McDougall so this is perfect timing.

[@melissaalexandria01]

It’s a wonderful book! I listened to the audiobook version. I also recommend a book called the pleasure trap by dr Doug Lisle and dr Alan Goldhamer.

[@kariarcher6775]

such a good book!

[@kathrynkerwin4729]

I’m in after watching you on Chef AJ. Also newly diagnosed with breast cancer, so I’m all in to being healthy! And I’m from Minnesota.

[@Eattherainbow427]

Yay! I’m in from Idaho 🥰 thank you Melissa

[@melissaalexandria01]

Great! Thanks, Lindsy! :)

[@veggiemom5]

I'm in! Glad I found you!!

[@betsybittner3169]

I’m in! Thank you for this content!

[@melissaalexandria01]

Thank you Betsy! :)

[@missstar3637]

I’m in! Thanks for all the info you share: this is brilliant advice.

[@melissaalexandria01]

I’m happy to help!

[@sweetpea8032]

Saw you on Chef AJ! So glad I found you! I have been doing alot of recipes from Dr. McDougall but alot of prep work and at my age I am looking for easy! Your channel is a gift!

[@kerrykingcreates]

Woohoo! I'm in! Can't wait to report the results.

[@jenniferandcos]

Think I'm finally ready to try this... thanks for sharing so many helpful ideas. I never knew oils were so calorie dense.

[@suzq2744]

Love your recipes! Very inspiring!💯💚

[@ellenv.s.4913]

I’m in! Thank you for your time making these videos 💜

[@melissaalexandria01]

You’re welcome, Ellen. I’m glad you enjoyed the video. :)

[@nelson2squared]

I'm in! Coming in late! So grateful for this! You have a lovely sprit and your videos are so encouraging. Thank you!

[@melissaalexandria01]

Thank you Karla :)

[@cindydewolfe2437]

How has it been going for you? Im going to start asap

[@maryrosematanguihan5551]

You’re an inspiration girl! Thanks to Chef AJ for introducing you to me. Keep up the good work.

[@melissaalexandria01]

Thank you so much ❤️

[@scullyitsme9844]

Just saw your interview with Chef AJ, and I feel so inspired! I’m in!

[@melissaalexandria01]

Thank you so much! :)

[@SheriAnne0711]

Thank you Melissa. The website with the recipes gives me hope I can do this. :)

[@melissaalexandria01]

Wonderful! This makes me so happy. You can do it. One day at a time. :)

[@kasha9701]

I am soooo in!!! I just discovered your channel and already love it!! You are very interesting and resourceful! I am 50 yo and have been vegan for almost 3 years now but cheated on occasion with meat and cheese 😢 But those cravings are finally fading away! It took me a long time!!! My problem is junk food like pastries and candy’s!!! (I have a very sweet tooth) Like you are saying, I feel soooooo guilty when I eat like that and feel demotivated!

[@heathergolden6617]

I'm in from Lynchburg Tennessee.This way of eating really works I've been eating this way on and off since March of last year and lost 40pounds but gained back 15 pounds over past few months from eating bad. It's time to get back on track and get this weight off.

[@user-fg7hk4cm8f]

I’m in!! Watching from Greece ♥️

[@eminmh]

Ready!! I'm watching from Paris in France 👍🏾

[@zeldamorgan9260]

watching this March 31st, going to do it for April! I did this November 2019 and lost a lot of weight before lockdown. then...lockdown weight got me! Time to get on track, thank you for this refresher.