The plan is low carb, but absolutely not keto.

The net carb count falls between 40-70 g / day.

For keto diets, they usually fall below 20-30 g max.

Women still get incredible results and the same benefits (banished sugar cravings, reduced hunger, increased fat burning) with this amount and it's far more realistic, enjoyable and "doable". Then, you are really prepped to dabble dropping your carbs further to get in to ketosis occasionally for a few weeks a few times a year if you like!

Below 20-30 g carbs really limits vegetable and fibre intake which isn't healthy at all in the long run, and the whole purpose of this this plan is to set you up with healthy habits for the long run - with optimal digestion and gut health.

The calories sit at roughly 1450 per day. I set it at 1450 as this is the AVERAGE amount that works for most of the women I have worked with for a a safe amount of weight loss. However, you are provided with lots of guidance BEFORE you begin to help you calculate your own calorie needs, depending if you’re after weight loss or weight maintenance. Then, you are given easy instructions on how to subtract or add food to your day to alter the calorie level.

It’s never been more simple to add or remove food, I suggest removing or adding snacks which are in the Low Carb Snack Ideas Guide and are calorie controlled, which makes it extremely easy for you to add or remove snacks to fit your needs!

I have to note though, if you only want to eat 1000 calories / day or less, the program isn't highly recommended for you, as you will have to make your own adjustments to the mains. Removing a snack will bring the plan down to roughly 1200 calories / day.

Please always work alongside your doctor to monitor your blood levels of your thyroid markers when you are making changes. Whilst I can’t guarantee results for anyone as it’s unprofessional and we are all so unique, with variable factors affecting womens ability to lose weight, I can say that it has helped so many women with hypothyroidism and hashimotos (alongside their medication). In fact, I personally have an underactive thyroid and the approach that is used in this plan is  how I eat myself. For a lot of women with hypothyroidism or hashimotos, it is recommended that they follow a diet that is free of sugar, gluten and limited in dairy to help ease inflammation and bring thyroid antibodies down. And, that is what this plan is! It is also harder to lose weight for women with thyroid issues, and this entire approach is designed to help women lose weight in the most healthy, effective and sustainable way possible. It does this by focussing on not only a calorie deficit, but by keeping insulin and blood sugar levels low, optimizing foods that cause greater satiation and maximizing nutrient intake.

Yes! Nearly all of the foods can be found at common supermarkets. The only foods that will need to be sourced elsewhere are protein powder and paleo bread. However, in the plan, I have given you advice on where to find them (general health food stores or online).

No one wants to cook separate meals for the family, it’s definitely possible (and done by SO many women) for the kids or your partner to join in for sure. Most women get their families involved in the dinners, and their partners and / or kids just continue eating what they usually do for breakfast and lunch. There is a special guide inside the program too, which helps you adapt the meals to your family easily!

No! Whilst approx. 40% of the meals are vegetarian, this plan isn’t super suitable for vegetarians. There are just too many recipes that would need swaps and it wouldn’t be that doable or easy to do alone..

Because, most meals are a protein with veg.
 
Being vegetarian or vegan also requires super special attention, especially if you want to try also being lower carb (which is what this plan is), so simply swapping meat to tofu for instance isn’t going to work with this - because you’d be having tofu in too many meals. You need to get protein from other sources like grains but because this is a grain free plan to help women with gut issues and insulin issues, that’s why it’s hard to be vego.

Yes! In fact, an entirely separate eBook has been made for Pescatarians! Once you purchase the plan, you will see that there are some different options of the book for you to choose from to download.

Yes! Eggs and nuts are included in the plan, however, there is education inside that explains what to swap them out for whilst keeping calories consistent. 

It absolutely is. In fact, 54% of the women who go through Bec's programs and receive results are between the ages 45-65!

Of those, 10% are over 60! 

Lower carb diets aren't recommended for breastfeeding women. So, this program as is, may not be suitable and we strongly advise that you get in touch with your healthcare professional before making any changes to your diet or exercise regime. Every circumstance is different and close, careful monitoring is advised.

If you do decide to follow it and ask your health care professional, please take it upon yourself and make the below adjustments to bring the carbs up to 150 g / day. 

These are the adjustments: As your energy requirements increase by approx. 500 calories please know that you should allow for these extra calories and add a bit more food, and make it come from healthy, slow release carbs like fruit, quinoa, root vegetables, brown rice and oats. 

(Some) women also have issues with gas forming vegetables like broccoli and cauliflower, however, everyone is different - so it’s worth doing the plan but just taking note of whether any particular foods cause upset for your Bub. 

Absolutely. There are no high FODMAP fruits (only berries which are low FODMAP). An apple appears once but that's easily swapped for berries. A few higher FODMAP vegetables pop up throughout the plan, however, I have created a page in there to suggest suitable alternatives. With the plan being totally gluten and grain free and very limited in dairy, you may be surprised to see that this is where your IBS problem lies! So many clients heal from focusing on cutting out these foods as opposed to being super strict with FODMAPS! This is how I healed my IBS and hundreds of clients too.

You can! I just suggest for women to reduce the intensity of their workouts for week 1, unless they’re already following a sugar free, lower carb lifestyle and are used to it. Energy then picks up for most people in weeks 2 and 3 so intensity can be increased. You are guided through this inside the program. I leave it up to you to choose your exercise and stay with your routine that is working for you. The food does most of the magic here! It’s always 80% food, 20% exercise.  As long as you factor your activity level into your calculation at the start to estimate your calories needed for YOUR body, that's all you need to do!

I honestly believe that it will SAVE you time. No thinking about recipes, what to cook, counting calories, meal planning or writing shopping lists. It’s done for you. Often, it’s that thinking time that takes up the most space!

All of the breakfasts are super easy and take about 2-5 minutes to make. Women sometimes even make them the night prior. Most through the week are transportable too, meaning that you can bring them to work and eat them later in the morning if you like.

Then, lots of the lunches are leftovers from dinner the night before, or they’re an easy salad which you could make the night before or in the morning fairly fast.

All of the dinners are very easy and range from taking 15-30 minutes each.

Please know though that this is not just a meal plan that you can jump into like most other diets out there. There is an educational component too, which is designed to HELP make it easier for you, help you understand the science and help you learn how to maintain this way of eating for life. It is not just recipes, it is a mini-course. So, you do need to allow time to watch my video tutorials alongside your eating journey. This shouldn't be a worry if health is a PRIORITY to you for this. If you are sick and tired of trying thing after thing and getting no results, it's time to put YOU first and shift some prioritise to make the time for this. You deserve it!

I always recommend that women spend at least 2 days reviewing the plan, watching the welcome videos and organising themselves well before they dive into the meal plan for their best chance at success.

Yes! Of course, that is totally fine. As long as the meal you are swapping it for has roughly the same amount of calories! Which usually works as they are all fairly similar (give or take 50 calories - it doesn’t have to be exact! We don’t want you to get obsessed with calories). 

Yes! There is a section in the portal to instruct you how to do this easily. I have also constructed each recipe to make sure that they all have a very similar amount of calories and macros, so that you can swap meals around and still stay on track!

So, if you want to swap around meals, you can feel comfortable doing so!

Yes, for sure. Like you, I don't have hours to spend in the kitchen and I understand that not many people do!

Every meal is simple, yet it doesn't compromise on taste! As a foodie, I would never let that happen.

Also, with the 'done-for-you' shopping lists, it makes it extremely easy to shop! Lots of women even save time by doing their whole order online!

You absolutely can!

In fact, I introduce 16/8 intermittent fasting in week 3 of the plan and use the first 2 weeks to prepare women for it - I believe in it! So, if you’re already used to it, you can certainly begin right away. There are lots of instructions inside the program that help you adapt the plan to your specific needs.

YES! The low carb, no sugar, low GI nature of this plan is ideal for women with PCOS as it keeps your blood sugars down and your carb load low, which is important as carbohydrates aren't metabolised as easily for women with PCOS.

Also, the anti-inflammatory nature of the plan, being gluten, dairy and sugar free is extremely helpful for women with PCOS and is what is suggested by most health professionals to treat and manage PCOS. So, this removes all the guesswork for you to show you what this lifestyle looks like and to help you see if it helps you too. Lot's of women with PCOS have received tremendous success and have actually re-gained their periods and balanced their cycles too!

Always work alongside your health care professional before making changes (and whilst making changes) to your diet to monitor your hormones.

OF COURSE! I am so passionate about this - I leave 2 blank spaces for these times over the weekend ( I call them "freedom meals") and educate you about how to make the best choices.

I do encourage you to enjoy yourself though as I believe in an 80/20 approach and people can also swap the “freedom meals” around to whenever suits them. The way you lose weight should be the way you keep it off, so I try to make my plans reflective of normal life

YES!

The entire plan is gluten free.

Also, it is also free of all other grains, most dairy (apart from small amounts of cheese but you can swap this) and there are also suggestions for FODMAP swaps.

Absolutely! Just as a note though, it uses metric units. So you will have to do a couple of conversions in some of the recipes yourself. This hasn’t stopped or made it too tricky for women though, we’ve never heard a complaint!

Most of the food can be found at local supermarkets too (ie veg, meat, fruit etc). There are only a couple of foods that that you will need to source elsewhere, either online or from a local health food shop, with lots of advice inside the program about what to look for when choosing these. So, it is easy to do from so many countries! And, I don’t include these foods until the end of week 1 to give you ample time to prepare!

Yes! Firstly, Keto diets are a no no in my eyes for menopausal women.

But, this diet isn’t low enough in carbs to be Keto (which is under 20-30 g carbs).

It allows for fruit and lots of vegetables, including pumpkin which brings the carb count up to a healthier level that won’t cause hormonal imbalances like Keto diets do for lots of women. 

In fact, studies have found that decreasing carb intake may help prevent weight gain associated with menopause. For example, one study in over 88,000 women found that following a low carb diet was linked to a decreased risk of postmenopausal weight gain. 

If you do follow this diet and are premenopausal or going through menopause, I would recommend adding 1 more large piece of fruit (about 1 cup) of your choice to your day. 

This approach has a total carb count of between 50-80 g total carbs / day, and a net carb count of between 37 - 70 g / day. Adding the fruit brings it up to more so around 100 g / day.

Please also work alongside a health professional as you make changes to your diet. For hormonal issues, additional supplementation and careful monitoring can really help you. We will not take responsibility for guaranteeing results. Every single person is different and multiple factors affect health concerns aside from diet alone.

I totally understand, so you're in luck...I have two more resources to help you figure this out!

Firstly, I have created a clever quiz for you to take which asks you a series of questions and gives you a personalised answer to say yes or no and to help you with a personalised suggestion.

Click here to take the 2 minute quiz

Also, you can click the link below to download the EXACT menu to see what the food is like!

Download the menu!

For women that receive results and enjoy the approach in the 3 Week Body Reset, I have designed the Health with Bec Tribe - my monthly membership that extends on what you learn and helps you continue.to lose weight and keep it off for life!

Whilst we can't ever promise results and you should always work alongside your doctor, this plan is certainly suitable for women who are looking to reduce their cholesterol levels through dietary changes. In fact, many women have seen improved blood work after a month or two in. Despite it being a 'low carb higher fat' diet, don't let that trick you! That wording comes from the fact that the % of fat compared to carbs and protein can be higher in a meal in terms of calories- not the actual amount quantity wise. For example, if a salad has 2 tbsp olive oil (a healthy, safe amount), this is 200 calories. Compared to approx. 60 calories in a bowl of salad, the % of calories is higher. In other meals, it would look like 1/4 avocado with some eggs on gluten free bread. And, the fats used are healthy fats which, together with the high amount of anti-inflammatory vegetables and the sugar free nature of the plan, help to reduce cholesterol levels!

It absolutely can and has helped many women living with these conditions feel relief and also lose weight despite trying everything.

Why? Pain is a sign of inflammation, and inflammation in the body can be one of the reasons that may cause you to gain weight or not be able to lose it, despite trying everything and counting cals.

It lowers inflammation because it is free of sugar & gluten (both of which can be super inflammatory) and it's also super high in anti-inflammatory vegetables. It’s also very low in dairy which can be inflammatory for so many women too without them realizing. So, it’s worth giving it a shot to see if this lifestyle brings that inflammation down for you too! Too many people are unaware of the massive impact diet can have on inflammation. And, because it’s just healthy, tasty food - what’s there to lose? It’s a do-no-harm thing to try!

Please also work alongside a health professional as you make changes to your diet. For hormonal issues, additional supplementation and careful monitoring can really help you. We will not take responsibility for guaranteeing results. Every single person is different and multiple factors affect health concerns aside from diet alone

Yes you absolutely can! I would never make you cut that out! In the plan, I recommend one or two per day, served black with a dash of unsweetened milk of your choice. You can also continue to enjoy your takeaway coffee a few times a week as a treat of course, this is all about the 80/20 life!

The private facebook group is purely a bonus for this program! All of the learning content, menus and education won’t be found here. So, it is totally fine to join if you don’t have facebook. However, the community inside the facebook group is such a great, safe space to keep you accountable and motivated! Why not consider creating a facebook account to purely use for this reason? Even if you don’t post, seeing all of the other posts always inspire women so much!

Always work alongside your healthcare professional before making dietary changes. In my opinion, whilst you are having a flare up -  the program would not be suitable as it may continue to aggravate your body with its high vegetable / fibre content.

However, once you are in recovery, the high fibre, GF & grain free, super anti-inflammatory approach of this diet is absolutely recommended to help you manage inflammation and avoid reoccurance, so it would be at this point that I would suggest that the plan would be suitable!

If you want a more clear idea of the types of foods, please email [email protected] !

As long as you work alongside your doctor to monitor your blood sugar levels and adjust insulin dosage as needed then the plan is suitable. Please consult with your medical professional before making any changes to your diet.

The best way to eat for insulin resistance and diabetes is in a way that keeps your blood sugars steady and low. That is what this plan is designed to do, being lower carb and rich in protein, healthy fats and fibre.

This approach keeps your carb load down, which in turn lowers your blood sugar and insulin response. The perfectly balanced meals with protein, fibre and healthy fats help to further assist your blood sugar control and support fat burning. So often, women with insulin resistance or diabetes can’t burn fat because they can’t metabolize carbohydrates as well. When we reduce the carb load, your body is then able to burn fat and this is why so many women who have ‘tried it all’ receive success with my approach. Keeping that insulin down is essential for weight loss.

Always work alongside your doctor before making dietary changes as you will need to adjust the dosage when following a lower carb plan. 

The shop for the first week is a little bit more extensive and pricey - only because you buy lots of pantry staples (like almonds, chia seeds, almond meal etc etc). But then, weeks 2 and 3 are FAR less - because you're mainly just buying the protein and veg.

Depending on where you shop and where you are in the world (as produce will greatly differ spending on location and season etc), the first shop can range from about $120 AUD - $190 AUD, and the following 2 weeks should be considerably less. This also depends, of course, on whether you are buying ingredients for yourself or you are getting your family involved as these estimated prices are for 1 person only.