What is 18 Shake?I would appreciate very much your response. Also- what about butternut squash— veggie or carb? I started the morning off with a protein shake which has the following: Thank you for your help! I want to adopt a healthier lifestyle and not look at it as so much of a diet. For example, what if I added olive oil to my homemade marinara?
What is the 18 Shake Diet?
Always working towards a goal that seems impossible! That is a sobering thought!! I fell in LOVE with running. It broke my heart when they said no more running because of my knees. I seriously have an Instagram video of me crying over it. I was really upset. I loved to run! I gained 55 lbs in a year. I want it to match the rest of me. Anyway this is getting way longer than I had planned. How do you which foods would be considered either a fat or a protein or carb if they have all 3?
I just really want to find something that inspired me and pushed me like running did. So I can get my life back! Thank you for sharing your story with us! And please discuss this program, or any nutrition and exercise program, with your healthcare team first and then follow any modifications they might recommend. I cheated today and had a packet of crisps and chocolate which was equivalent to about calories. Please advise me what do I do for my remainder meals bearing in mind i have 2 more meals to go on low carb day.
Do I continue as normal and just exercise it off? Also i had an injured foot and had to stop exercising for a few days. Can i still lose weight when I miss a few days of exercise on the extreme carb cycle? And it is still possible to lose weight with an injury since a huge part of weight loss is the nutrition component, so you should be good to go!
The point is that if I eat 50 gr of oat, a glass of rice milk, a banana and a peach I am already over O. Thank you so much for any answer and again my compliment to you for your strenght, your beauty, your determination and kindness.
I hope it can help you figure out what will work best for you and your goals, and good luck on the program! On the exteme cycle, do I have to count my macros for vegetables or do they not count towards daily calorie and macro amounts? Is peanut butter powder a fat or carb?
Can i choose my exercise bike for my cardio everyday or do I have to change cardio exercise to increase chsnces of weight loss? Broccoli is considered a veggie in carb cycling, so you can have it with any meal.
Stationary biking is great cardio, and it is good to mix up your routine a bit with different types of cardio if possible. The Kindle Version does not outline the shopping list as you have pictured on the blog. It would be super helpful to have the lists presented as it is in blog rather than just listed. Is there anyway to post outlined version for weeks 2 and 3?
My weakness is cheese sandwiches. Can you offer an alternative to this on a low carb day please? Or any other advise when I can have a cheese sandwich. I enjoy your hulk shake. Can you tell me on your carb cycling plan does this count as a high carb or low carb meal?
I use these in my oats, smoothies, yogurt, etc. Should I cut this out and if not, how should I work this in? Just have a question! Recently purchased extreme transformation and have been reading up and using some tips here and there. A friend will be starting the same journey and is in the same boat worried about gaining. Do you think that will happen or do you think it is just what I need to get my metabolism going and lose the rest of the weight?
Healthy carbs are so important to not only overall good health, but for weight loss as well. Your body burns fat better with the right amount of carbs, like in carb cycling. So let me run this by you if you do not mind. If doing the turbo cycle. Every breakfast will look like this: I would need to do this for each of the 4 other meals throughout the day. If this is right I am so excited; if not I am back at square 1, I read the book but the meal plan is not really working for my schedule so I am thinking of an easier quicker meals.
Make sure the calorie counts for each macro fit the calorie recommendations for each meal, and you should be good to go. A couple of things: Im confused how to make my own snack for when im on the go. I need something quick and simple like a shake. Is this a good idea: If not, Do you know any please? Also i noticed some of the recipes in the Extreme Transformation Book include fats like almond milk on high carb days. But i thought we dont consume fats on high carb days. Can you explain this please?
It only counts as a fat if you use 2 cups or more at one time. I have purchased the Extreme Transformation and love everything that I am reading so far. I would like to start carb cycling but I am vegetarian and unsure what to substitute for the animal protein? What would be a good alternative? I would really appreciate any advice. Welcome to carb cycling — you can do this! Hi there…I have a question about substitution in the recipes.
I make the banana strawberry quinoa muffins for my breakfasts. With fall coming, I am thinking of subbing pumpkin in the recipe instead of the banana.
Would I add one carb, say a fruit to the two muffins? I thought of just adding another cup of blueberries, but that may throw the recipe off too much…?? Any advice you have would be much appreciated? I think i figured it out. Ill just up the pumpkin if its too dry and make sure i still put it all into 12 muffin cups. Im also going to try them without the berries and then just eat fruit on the side with them, ill just figure out how many carbs i need to add to it?
Chris and Heidi are partial to carb cycling, but always do whatever will work best for you and your goals. I am loving the extreme plan so far. I am on week one, but I am unable to workout at this time do to two herniated discs in my back. I am walking and hope to get cleared in 2 weeks to resume working out.
I have a few questions I am hoping you can help with! I have limited my alcohol intake significantly, I used to have drinks days a week. I am attending an event on Friday, but that happens to be my low carb day. Should I omit something to balance this out? I realize alcohol has empty calories, but I would like to find moderation so I can still enjoy a drink or two. And this cycle is a good one to stick to. As for your event, just do the best you can and make good choices the rest of the day.
Is coffee okay every day? I typically drink black flavored coffee no syrup , but every once in a while I like to have coconut oil or half n half in it. Do I just adjust my fat for meal one? If you add a portion of fat to your coffee, that would count as the fat portion for that meal. And remember, we only eat a portion of fat for breakfast and low carb meals. Just want to double check with you about something please. I know egg white is a protein but what about the egg yolk? Is that protein or fat?
Coz i noticed some recipes in the book require that we boil eggs and dont use the egg yolk but i find it a waste and dont know what to do with it. Theres a recipe that says scramble 4 egg white so cant i just scramble 2 whole eggs if its a protein?
Appendix D at the back of the book has an awesome and extensive list of approved foods and which categories they fit into. It can answer all your questions about where to categorize your foods for carb cycling! My right knee is starting to hurt when doing squats and back lunges. Are there alternative workouts I can do for the legs that avoid putting strain on the knee or what else can you advise? Whenever I have guests, My meal plans get interrupted.
Yesterday I missed meal 2. Is there anything I can do to mend this? I have a friend whos interested in buying the book but shes nursing and her baby is allergic to nuts and dairy so was concerned about the recipes.
Is there a list of substitutes she can refer to? Just do your best! Maybe set an alarm on your phone to remind you to eat or make sure you have food options with you wherever you go. When making my own meal structure how many ounces is 2 fists, 1 almost, ect?
Thanks and love your site! I have been following the Classic Cycling plan for two weeks now and am happy to say I see a gradual weight loss. I just ordered your latest book and look forward to learning more about Extreme Transformation.
I do have just one question for now , I notice in the comments and replies that beans are considered a carb. Does that include green sting beans or is it referring to the dried varieties such as kidney beans? Green beans are considered veggies.
The type of beans that are carbs are the legume-types kidney, black, garbanzo, navy, pinto, etc. Just wanted to ask what exactly could go wrong if i forget to take a categorie of food e. Or, a hulk shake for meal 2 for 2 days in a row or everyday for that matter?
I love the hulk shake! Just a couple of questions… you list tomato sauce 1 cup is cal. Is stewed tomatoes or canned an acceptable food as well in that case? Is pork too high in fat to be considered a protein? Can it only be eaten on reset day? I have been having them as my breakfast, and adding heavy cream to my coffee for my fat.
I literally took your symbols below the recipe as gospel thinking they only had one carb and not enough fat to count as a serving of fat, but I noticed that they are a hc meal.. Yes, any type of tomatoes are acceptable, and try and use the low-sodium types when at all possible.
Each breakfast is a portion each of protein, carb, and fat. Can u please tell me how many recommended calories should I be having per day as a female aged 30 and weighing lb?
I dont know how to work it out. Hello I am French and I would want to know if books are translated into French because we do not find them in France. Just finished the first 7 days of the extreme cycle. Today is my reset I have been trying to lose the last 10 pounds of stubborn baby weight and was hoping this would be the key to getting those last pounds off.
I weighed in this morning and I was up 3 pounds on the scale! I work out days a week alternating strength training and 45 minutes of cardio.
Also drink ounces of water per day. Please check back if you have any more questions — you can do this! If so what page can I find it please because im browsing but i cant see it. I have a few questions- 1. If I want to eat a whole egg do I need to count the yolk as fat? If so is it ok to eat two? I like my egg scrambled or fried sometimes and spray the pan with cooking spray.
Should I count that? I usually get whole wheat bread is that okay. I see you recommend whole grain. Also I am assuming I can eat two slices at a meal right? How often or with what meals can you have sauces? I love spaghetti squash but would use a spaghetti sauce, Alfredo sauce or marinara. I plan on starting tomorrow and will be doing insanity Max 30 as a workout which although I modify makes me workout harder and sweat more than ever before.
I am going to try your new extreme cycle and am currently 5ft and weigh I really need to lose this weight as it makes me incredibly self conscious and I have been avoiding people I have not seen in a long time due to weight,. If I had salmon which an app tells me I can have 65g for 97cal it's that's the number I'm looking for, even the it contains some fat?
Or do I need to calculate the calories from the I may be over complicating it, but I want to make sure I'm starting off correctly. The what I buy from the shopping lists given will have an item or two missing when I go to make the actual recipe. Am I doing something wrong here?
And you can also plan your own meals use the same recipes twice, etc. I like to weigh my portions. Thank you very much, I appreciate it. If you want to use a macro tracker app, that can make things a lot easier. Learn more about macros in this post: When I add my 5 meals up on a low carb day I am still getting close to 80g carbs… Is that too high?
There are different combinations of macros in about all foods, so having a few carbs in your protein sources is totally okay. For LC days, you should try and be closer to grams of carbs total for the day. When choosing proteins and fats for LC meals, try and look for those as low in carbs as possible, and make sure you eat a variety of proteins and fats.
Depending on how many pounds you want to lose, you might want to adjust your macros accordingly, especially if you only have a few pounds to lose. I am in my 3rd time through the Extreme Cycle and am down about 10 pounds. My doctor is recommending the DASH diet. I read a little about it and it sounds almost exactly to what I am doing on the Extreme Cycle.
Can you give me any tips or hints to adjust the Extreme Cycle food list to lower my bad cholesterol and raise my healthy cholesterol numbers? Thanks for any advice. I want to get this under control before they put me on medication. It would be best to discuss this with your healthcare team and have them help you make any necessary modifications. As well, it seems that no consideration to the size of the person or man in my case or activity level for this carb cycling plan to work effectively.
This plan has been followed successfully by people with varying amounts of weight to lose, so you should be good to go! I have an allergy to peanuts. Is there any other product I can substitute for the powdered peanut butter? Wondering if there is something simple I can swap with the same macros. We have a peanut allergy in our home as well..
I have not found a peanut free powder yet, but I have found a peanut free almond butter called Barney Butter. It is the closest texture and taste to peanut butter that we have found. I bought it from well.
I have not yet read Extreme Transformation. In those books, Chris outlines calorie portions and says to eat 1 portion of protein, 1 of carbs, and veggies for HC days. But in the chart above, it says calories of carbs on HC days. Am I on the right mathematical track? So sorry for the confusion.
Those calorie lists are only for reference purposes for those who would like to also count calories, and those portion sizes are not meant to equal the actual portion sizes. I hope this helps! I am finishing my second extreme cycle and have only lost 7 pounds.
I am 50 years old, pounds overweight, working out every morning with 30 minutes on the treadmill and the workout for the day in the book. I have looked over my diet and feel it is on track with the book. I am stronger this time through and can see my body shape changing. Why is the weight not coming off? I know I am gaining muscle but 7 pounds in 6 weeks is not the number that shows the work I am putting in.
Thanks for any suggestions! The key to losing weight is to burn more calories than you consume, so any extra calories you can burn throughout the day can add to your weight loss.
Can you please clarify the calories for a woman? If I add up all the daily calories, it totals more than I purchased the Extreme Transformation book but I am a little confused. The daily calorie recommendations for women are around a day for the Extreme Cycle. This will fluctuate a bit from day to day, and this is totally okay.
I track all of my vegetables, which have carbs, so on low carb days should I be eating vegetables Brussels, artichokes, broccoli, cauliflower? I get discouraged when I see a higher carb percentage even when I know most of the carbs are from veggies and breakfast.
The carb counts from these veggies are so low, and the nutritional value is so high, that going a bit over your carb count for the day with veggies is okay. Chris and Heidi have extensive food lists in all their books, and these lists include both gluten-free and dairy-free options. For gluten-free, you can also choose gluten-free products that have similar nutritional values to their gluten-containing counterparts. I have a hard time digesting whey or soy protein powders and have been using pea protein powder shake formulas.
Is that okay to substitute? Yes, that should be fine. So after doing extreme ive swifched to turbo but not losing much its so hard for me to lose! The one meal that I created was just chicken, brussel sprouts, and a tablespoon of beans and fat free cheese.
Anybody doing this as a vegetarian? I am just starting and am trying to compile recpies for my meals. Some i will substitute fake meat. If anyone has recipes or suggestions to help me get started, i would be so grateful! Luckily for me, i love cottage cheese and greek yogurt!
Looking forward to joining this amazing community of people who have changed their lives!! I am getting ready to begin the Extreme Transformation, but have a question about protein powders.
There are so many out there. Thank you, in advance! Chris and Heidi recommend low-fat, whey-based powders with between grams of protein and less than 5 grams of carbs per serving.
I am getting ready to stary the Extreme Cycle next week by planning out all of my meals. Or should i avoid it? Also, I know I should track the amount of calories I am eating in veggies, but does that take away from the amount of calories I eat at each meal? Yes, any type of squash can be eaten in unlimited quantities, however, you do want to track any calories you put in your mouth. Hi, I completed a cycle but still find that I am eating the afternoon snack without feeling hungry and then feeling stuffed until and sometime at dinner.
I know skipping would reduce the cal and that would put me way under what was recommended.. Are you getting in the recommended amount of exercise? It can also take a bit of time for your body to adjust to a new way of doing things, also, so please be patient, stick to your plan, and you should be good to go!
Hi, I have not been adding any veggie and have been doing 20 min Zumba in the AM and min on the treadmill in the evening with weights training twice a week. I have not been able to do some of the metabolic missions as they are to hard on my shoulders at the moment. I am losing weight and sticking to the plan as best I can. Just started extreme cycle.
Would you recommend adding a snack snd when should I eat it? Should the snack be high carb or low carb? Also, I am up late and tend to get hungry after dinner. Any other snack ideas? Maybe more of a sweet snack? We wish you the best! Oh And if anyone wants to join our fb support page there arent too many on there so we formed one!
Hi Team, we formed a fb support page for extremers and it had come up that those of us tracking macros arent sure if carbs should be counted total or net? Are they veggies that are allowed? Does he have to eat a typical breakfast? Both brussels sprouts and cabbage are considered veggies, so you can have them with every meal. We wish you both the best — you can do this! I have tried the turbo several times, nothing!! I gained 2lbs on the slingshot!! It is very discouraging when you work so hard and you see no results.
I look forward to what your advice may be. I took had my annual bloodwork and everything is normal. It is pretty common to show some weight gain after the Slingshot week since it is a week full of high-carb days and carbs even the healthiest ones do cause water retention. Are you tracking your calories? For the Turbo Cycle, aim for calories on low-carb days and calories on high-carb days. For the Exreme Cycle, aim for calories per day.
So I am switching from extreme to Turbo and after reading your link to that program, is breakfast a protein and carb only? And on hc days we have a carb at last meal of day? Just got thgot book and am going to start the extreme cycle next week. Hope you can help me….
My scoops are all a bit different. If I have protein and it has, for example, calories in total, do I calculate how many protein, fat and carb calories are in that ? Or just count the towards my protein requirement?
You had said that all squashes were unlimited…dies this count for butternut and acorn squash too? I work out 6 days a week doing cardio, strength training and HIIT. Should I be doing the Metabolic Missions too? In general, Chris and Heidi recommend low-fat, whey-based powders with between grams of protein and less than 5 grams of carbs per serving. Each gram of protein or carb has 4 calories, and each gram of fat has 9 calories, so that should help you figure out the calories for macros for any foods.
Yes, this counts for all types of squash. If you have your own strength training program, then you can skip the Metabolic Missions. I know that the book indicates Dinner should always be Low Carb but if that is not possible, would eating before 6pm and doing an extra workout after be enough to counter the small amount of carb at dinner?
I am incorporating someone who will not follow some of the meal plan, any advise would help. I have a question about the Week 1 shopping list at the top of this page.
I want to get both my husband and I started on this. Do I have to get everything for both Women and Men? In other words pretty much double up my groceries? I know this can be time consuming, so you can repeat recipes during the week to make things simpler or follow any of the other tips in this post.
Hopefully this will make more sense once you receive your book. Good luck — you can do this! Looking at the calories per meal per macro chart, women are eating just around 1, calories, per day.
So that would apply if a woman is pounds or pounds? Regardless of exercise done each day? The calories would remain the same? Women eat around calories a day on the Extreme Cycle, and those recommendations are for all women and all exercise programs.
Are daily calories for lc and for hc? If so how r the breakfast different! Learn more about the differences in this post: Since the calorie and macro recommendations are a bit different for the Extreme Cycle, here are some macro percentages to aim for for the Easy, Classic, Turbo, and Fit Cycles: Hang in there — you are definitely on the right track!
Just wondering the difference between the extremes carb cycle and the others? I am 5 foot 3 inches and lbs. Do you suggest the extreme cycle? I want to lose 15 lbs in about months? You can definitely try the Extreme Cycle! Should I be using the non-fat or does it really matter?
It tells me total calories burned for the day including my workout. If I burned calories when working out, however with my steps, sleep, normal activity burned total, does that still count towards calories burned Basically do the contestants work out to burn calories in a workout or do they use their total activity etc.
Chris and Heidi recommend up to 60 minutes of cardio 6 days a week. Yes, this would be fine, but keep an eye on the serving size. Each pound of fat is calories, so you after a combined calorie deficit of calories, you should lose a pound. I used stevia vanilla flavoured drops in mine which made it much more palatable. I bought mine online as the drops are not widely available in UK shops.
I have a question I have done several rounds of the 21 days and the turbo charge I have lost 63 lbs but am now at a stand still I have not lost any weight in 3 weeks. Or by doing this we ARE doubling it.
If you could please help me I start Saturday. Thank you for being my inspiration. I really want to do this correctly to achieve the highest benefit possible.. I just bought this book. I am very excited to start but oooooh sooo nervous. I am not a huge meat fan although not a vegetarian I hate vegetables and am a huge carb and junk food lover. Any tips to survive? How long does it take taste buds to adjust? I literally want to throw up eating a salad and chicken.
I want my body back. After three kids, I live on sugar and have lost my hard body. I miss being fit and I need to relearn how to eat healthy. It can take your taste buds a bit of time to adjust, and you can also put your meals together as outlined in this post and that could help with your transition to carb cycling also. I was looking through my Kindle app library and ran across your Extreme Transformation book. So I opened it up, since I had it, and started reading. This was last Wednesday, April I went shopping on Friday and got all the food for the first week and started on Saturday!
But my diet was all over the place, eating WAY too many simple carbs. I need a structured meal plan to follow and this is IT! I lost about 26 lbs about 1 year ago but have gained about 8 lbs back. I know some of that is muscle but I also know some of it is fat!
I have a non-alcoholic fatty liver disease and narrowing in my carotid artery. I need your help to learn to eat right and what exercises works best without going to the gym. Chris and Heidi would love to help you personally, but unfortunately, they are not taking on new clients at this time. But you can begin your own transformation journey today with the same program they use on their show, and you can learn about their carb cycling program in this post: And it would be best to discuss their program, or any nutrition and exercise program, with your healthcare team first, and then follow any modifications they recommend.
The exercise part of their program requires no equipment or gym membership, so that should be very helpful for you. How do you suggest I calculate my macros for high carb and low carb days to be able to implement carb cycling and macros together?
To figure out grams of each macro, divide the calories by 4 for proteins and carbs, and by 9 for fats. Plus, where would I store a total of 15 meals in a small suitcase along with all of my clothes and toiletries?? See, nothing but excuses: I know that there is a healthy girl somewhere deep down inside of me!! Can you please help!!! As always, check out the Suggested Products section below the recipe for links to products that I use and recommend.
Check out the Notes section of the recipe for answers to FAQs. Go grab it now and get a few extras for Christmas gifts! Use store-bought frozen okra, or if you freeze your own, blanch it before freezing to help break it down, cut some of the slime, and get rid of some of the earthy taste. If you have a nut allergy but can use coconut products, replace the almond milk with carton coconut milk.
If you don't have half and half, you could try 1 T unsweetened almond milk and 1 T heavy whipping cream. This would still be a THM: FP, but don't add any more fat.
Your email address will not be published. This site uses Akismet to reduce spam. Learn how your comment data is processed. I was glad to find this in my inbox this morning. It tastes like a Frosty. I bought okra a week ago and have been trying to get up the nerve to make an okra shake! Definitely reminds me of a frosty from wendys! In general, can I sub xanthan gum when gluccie is called for? I have xanthan gum, but not gluccie.
This looks so good! I will try it as soon as I replenish my frozen okra. Just curious…what does the baking powder do for it? Briana, Craziest story just happened.
I was making your awesome Chocolate Dreamy Shake when I received an email from my credit card company. Hmmm… I called my credit card company to research this mystery. LOL When the credit card company employee came back, I told them the charges were legit! Been doing this plan almost 2 years and this shake is in my top 3!
I made it last night with exact ingredients. It tasted like an okra shake. I told my friend that gave me the recipe and she made it also. She tried doctoring it up as well but ended up washing hers down the drain.
Then add the other things. It will be a game changer I promise. Maybe that would help. Also, start with less okra and get used to the taste. Can I replace the cottage cheese with something? Maybe try coconut cream? The shake would no longer be low-fat, in that case. In other recipes calling for cottage cheese I have used half a frozen banana and it worked really well. Briana, I think this actually might convince me to try an oKra shake.
My husband loves your desserts, so I think he will be my guinea pig for this one. I ordered your cookbook the second I got the email! I appreciate you so much! You do such a great job!!!
Thanks for all you do for us! When do you think your cookbook will actually be ready? Thanks so much for your encouragement!
Hopefully the cookbooks will be ready to be shipped out around the beginning of December. I love this shake!! I fell off the THM bandwagon this weekend and my tummy is definitely not happy. Thank you for taking time to share all of your great recipes!! This sweetener conversion chart is a handy help. That will help a lot! Now I can see why! How would it come out if I omit this ingredient?
Do you have xanthan gum? This recipe is a game changer! If I had not made it myself I never would have believed it had 1 cup of okra. My husband and boys even sucked it down. You cannot taste it at all! Thank YOU for this recipe. I can have a chocolate shake again….. I was amazed at how delish this was!!! Thanks for a great recipe.
I will be making this often. I made this for the first time yesterday and loved it so much I made it again today.
This was my lunch both days and super filling. Is there anything i can substitute the cottage cheese for? I have had problems with it in the past. Everything gets blended up, so I doubt texture would be an issue here. Will this shake take you to the next level, delivering weight loss, appetite suppression, energy, and increased performance? We liked some of the research behind the ingredients, but there were too many negatives for us to honestly support this supplement.
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Do Not Send Email Notifications. The protein is whey protein concentrate and whey protein isolate. In one scoop one serving 18 Shake provides The chocolate has vey little taste to it.. We agree, taste is a huge factor in weight-loss shakes. If you looking for a taste-less alternative, you might want to check out Dietspotlight Burn. Hi, did u drink 2 scoops a day or did u make the recipes and typically have 4 scoops a day of the protien?
Ive been using 18 shake for 2 months and I lost 25 pounds my goal is 40 pounds total. I started this product 5 days ago. I love the convenience of it and I think it taste great!
I use either Almond milk or skim milk to mix it. Down 4 lbs already which helps me make healthier dinner choices. I ordered the shake18 after doing some research and I was very disappointed. First off I personally do not like the Vanilla flavor, but I can deal with that.
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My use is inconsistent and yet it still works. I have the chocolate and find the sweetener to be off-putting. Going to try another flavor next time I order, hoping the aftertaste will be better. For more information, see our full Advertising Disclosure. Click here to find out why we're giving away samples of our product, Burn TS.
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