Protective Diet Class #361

Scale Games—OMAD Sustainability Coaching

This class introduces “Scale Games,” a method for day fasting participants—those eating only one meal a day—to use the scale to their advantage for accountability and motivation. Let’s strategically combine the scale with anticipation for a thrilling daily reward.

Announcements

• Engage in our official support group, Protective Diet Living (PDL). Join Live Chats & Coaching Hour for personal assistance.
• Shop http://www.protectivediet.com/azure, the organic farm that delivers near you, for low-cost, high-quality PD staples.
• Comment below our “One Meal a Day” videos on YouTube. Let us know what you want to see us plate up as an example.

Vocabulary

Day Fast/OMAD

Anticipation

Accountability

Dopamine

Metabolic Switch

How To Flip the Script and Use the Scale to Your Advantage

Why Day Fast?   Eating one meal a day is associated with reducing the risk of several health issues and promoting several benefits. Fasting Reduces: Systemic inflammation due to the body not producing insulin. This prevents or reverses a host of chronic diseases.Cancer regrowth, proliferation, or recurrence.   Fasting Promotes: Reduced body fat due to caloric restriction (without feeling deprived) and the liver metabolizing stored body fat as fuel.Dopamine production and renewed food excitement.More focus because your body is not producing insulin, which signals rest and digest.High energy all day long because body fat is a clean high energy fuel.Fast muscle growth due to increased HGH production.

Mini Day Fasting Review (review the Day Fast & Feast Guide for more)   Eat just one meal a day, at the end of the day, for high energy fat burning all day.Eating window—keep it tight. The goal is to consume the meal in about an hour.Use Protective Diet recipes. They are formulated to shift the liver from detox to fat burning and ensure plant fiber diversity for metabolism-optimizing microbes.Fiber First–start with salad or Beauty Broth Hot Pot to help with satiation.Starch—stick with one starch per meal so you fit all the protective veggies in.Hydrate with calorie-free, unsweetened Protective Beverages throughout the day. These contain protective phytochemicals the microbiome loves, keeping them satisfied prevents misinterpreting thirst signals for hunger.Avoid substances that trigger insulin or impair liver function during the fast. “Chef’s treats” or nibbles, tastes, bites or licks during meal prep.Zero calorie sweeteners like stevia and erythritol—even without sugar grams, the sweetness can trigger insulin production, which signals the body to store fat and inhibits tapping into body fat for fuel.Alcohol—can tie up the liver in detox preventing fat metabolism. There is alcohol in stevia and in vanilla extract. Avoid these during fasting.Food Additives/Processed Food—chemicals tie up the liver with filtering chores, preventing fat metabolism.Fruit Juices—squeezes of lemon or lime into calorie-free beverages during the fasting window can potentially trigger insulin. Instead focus on spices like cinnamon and turmeric in Tuber Tonic Plus.     —————————————Progress Tracking———————————————— Day fasting progress is tracked by stacking days of consistency and weighing in. ENJOY Fasted Evening Weigh-InsEnhances accountabilityCreates excitement and rewardCounters mid-day boredomGives immediate feedback   AVOID Morning Weigh-Ins Negative Emotional ImpactUnreliable Fluctuations (water weight)Risk of Sabotage/disappointmentPast Negative Experiences

SCALE GAMES GUIDELINES

PROCEDURES      During the Day: Practice Day Fasting: The foundation is consistently eating only one meal per day. Stay Hydrated: Throughout the day, stay well-hydrated by drinking calorie-free Protective Beverages. Set-Up Day: Wash and chop veggies, cook beans, blend dressings, etc. to make your one meal smoother. Focus on Your Goal: Have an outrageously exciting goal. It must be more exciting than eating early.      In the Evening: Keep Your Mealtime Consistent: This regulates your hunger hormones and makes this easy. Prepare Your Meal: Plate up your single meal or have everything ready to plate. Relieve Yourself and Undress: Immediately before stepping on the scale, urinate. This helps release excess water weight. Undress to remove the variable of clothing weight. Get on the Scale: Weigh yourself after emptying your bladder. Expect a reduction of 0 to 1 pounds. Record Your Weight: Make a note of your weight in a “Calendar of Achievements” to see patterns. Review and Re-examine (if needed): If the scale shows an increase, re-examine what may have occurred during the day, such as eating off-plan foods, taking “bites” or “chef’s treats”, or not staying hydrated. Experience the “Scale Thrill”: The goal is that by consistently following the day fasting rules and avoiding off-plan foods, you will see a reduction on the scale, which creates excitement and a “scale thrill”. This positive feedback reinforces your commitment to the day fasting guidance rules. KEY PRINCIPLE:Weigh in at the end of the day, right before your one meal, when the body is at its lowest weight due to fasting and hydration. This creates a positive feedback loop, reinforcing adherence which leads to results.

“You’ve got to earn your thrill!

Plate up that meal and then go do your scale games.”

Recommended Recipes	Recommended Classes
Oil-Free Olive Garden Salad	#338 Eliminating the Diet Struggle Reward Cycle
Beauty Broth Hot Pot	#339 Anticipation, Dopamine & The Diet Struggle Reward Cycle
Yogi Bowl	#219 Day Fasting on a Plant-based Diet
Unfried Beans	#220 Day Fast & Feast Guide
Better Than Kombucha	#221 Day Fast and Feast
Tuber Tonic Plus	#341 Pre-Gaming and Post-Gaming for Caloric Reduction
Flower Water	#313 Master Fasting—A Transitional Approach for Maximum Benefits

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Class Description:

This class introduces “Scale Games,” a method for day fasting participants—those eating only one meal a day—to use the scale to their advantage for accountability and motivation. Let’s strategically combine the scale with anticipation for a thrilling daily reward.

Class URL: https://protectivediet.com/courses/day-fast-feast-time-restricted-eating/lessons/lesson-361-scale-games-omad-sustainability-coaching/