Great Work!!!

I want to congratulate everyone who has made it this far. The end is quickly approaching and each of you is doing a pretty good job. I hear stories about all of the cravings that some of you are getting and how you are not caving. Stay strong!

Just a couple of "housekeeping" notes:

1. Be sure to eat balanced meals and snacks. This means having some protein (meat, fish, eggs), carbohydrate, and fat. The portion sizes will vary between meals and snacks as mentioned in a much earlier post. Meal sizes should roughly be the size of the palm of your hand. Now make two fists and that should be the portion size of your carbohydrates. Unless you are eating a starchy carb, then only use one fist. As for fat, depending on the source of protein (i.e. beef, salmon, pork) you won't need to much more because these meats are loaded with fat (unless it's lean meat). In that case just have a few nuts or a tablespoon of olive oil on your salad, carbs, or shoot it straight up. Whatever floats your boats. And, obviously, if you are eating a lean protein source you will need to supplement with more fat.
2. Fish oil DOES NOT count towards your fat intake.
3. Limit your intake of these so-called "safe muffins". Sure they are made with approved ingredients, they are still a densely packed carbohydrate source and will cause insulin levels to rise.

My apologies for not posting something like this sooner. It has taken some time analyzing people's meals to notice trends.

I think that's it for now. If you have any questions feel free to ask in the comments section or email me. I will try to get back to you ASAP.