Use the below frequently asked questions to learn how to use the site and to answer many common questions.
This video shows you how to change your membership. Click Here to change yours.
Click Here to calculate your calories, fat, protein and carb targets.
We always count total carbs with one exception. Carbs from erythritol don’t count (Swerve is mainly erythritol) as they aren’t digestible. All of the recipes on this site have the erythritol carbs subtracted so you can always use the total carbs on any of our recipes.
The most important thing when living this lifestyle, especially when weight loss is the main goal, is to get the carb amounts right (30g or less total carbs a day, 20g or less is better) and keep the protein moderate (50-75g a day for most). The fat amounts can vary based on what your body needs to stay full. So the percentages of fat/protein/carb can change during the weight loss process as long as the carbs and protein are correct. This will just force the body to make more ketones from your bodies fat cells (what you want for weight loss). For example, if your BMR (calories needed for maintenance) is 1600 calories and you eat 65g protein and 18g carbs and are full with 85g fat the % for the day will be 1100 calories with 69% fat, 26% protein and 7% carbs. The percentages look a bit off because the total calories and fat amount is lower. But this is weight loss so where does you body get the extra fat to fuel the 500 calories needed for BMR? From your fat cells. So the real macros for your day are 80% fat (49% from diet and 31% from fat stores), 16% protein and 4% carbs. So the most important thing is to get carbs and protein right and then just eat fat until satiated.
This video gives you an overview of how to use the site.
This video shows you how to use the personal Diary for Gold and Platinum members.
This video shows you how you can enter your own recipes. They can be from another site, one of your cookbooks or even from our meal plans.
This videos shows you how to take the saved meal plans and edit servings sizes and generate grocery lists.
This video shows you how to use saved meal plans and alter them as needed (Gold and Platinum members).