Zero-Calorie Diet: The 0 1 2 3 Plan Explained

The 0,1,2,3 Diet Plan is a weight loss strategy created by Dr Becky Fitness. The plan is designed to help you lose weight quickly and consistently, and keep it off. It involves eating the right foods in the right amounts to turn off hunger and cravings and turn on fat-burning. The plan includes meal plans and recipes that have been precisely calculated with the right percentages of fat, protein, carbs, and fibre. It also teaches you how to incorporate all types of food into your day to get the right balance of nutrients and optimise fat burning.

How to incorporate all types of food into your day

The 0, 1, 2, 3 Diet Plan is a strategy for weight loss that teaches you how to eat the right foods in the right amounts to turn off hunger and cravings and turn on fat-burning. The plan includes meal plans and recipes that have been precisely calculated with the right percentages of fat, protein, carbs, and fibre to get your body into a fat-burning state.

To incorporate all types of food into your day, you need to learn how to balance protein, carbohydrates, and fats to optimise fat burning and minimise hunger. This means understanding how to handle meat, dairy, nuts and seeds, and fruits in your diet. For instance, you can put together a great-tasting salad in minutes at a grocery store salad bar. The plan will also show you how to keep fibre high but carbs low to shut down cravings.

How to eat the right foods in the right amounts

The 0, 1, 2, 3 Diet Plan is a strategy for weight loss that teaches you how to eat the right foods in the right amounts to turn off hunger and cravings and turn on fat-burning. The plan includes meal plans and recipes that have been precisely calculated with the right percentages of fat, protein, carbs, and fibre to get your body into a fat-burning state.

The plan teaches you how to incorporate all types of food into your day to get the right balance of protein, carbohydrates, and fats to optimise fat burning and minimise hunger. For example, you'll learn the trick to keeping fibre high but carbs low to shut down cravings. You'll also learn how to put healthy fats into your diet to eliminate hunger and suppress your fat-storing hormone.

The 0, 1, 2, 3 Diet Plan is simple to understand and easy to follow, even for busy students. For instance, many grocery stores have salad bars where you can put together a great-tasting salad in minutes. By following the plan, you'll see continual evidence that it's working as your motivation will grow as you go along because you feel in control and the scale goes down.

How to put healthy fats into your diet

The 0,1,2,3 Diet Plan is a strategy for weight loss. It involves eating the right foods in the right amounts to turn off hunger and cravings and turn on fat-burning.

• Use plant-based liquid oils like soybean oil, sunflower oil, walnut oil, and avocado oil.
• Make your own salad dressing with heart-healthy oils, like olive oil, walnut oil, or avocado oil. Mix two parts oil with one part vinegar or citrus juice, add minced garlic or your favourite herbs.
• Snack on olives instead of potato chips or pretzels.
• Eat the whole egg. The fat found in the yolk is a blend of different types of fats, with much of it unsaturated.
• Sprinkle sunflower seeds into salads for an added crunch.
• Toast them first to really enhance their flavour.
• Swap out red meat for salmon.
• Reach for nuts and seeds instead of chips when you’re craving something salty.
• Grind nuts in a food processor and store them to use later as all-natural nut butter on your toast or rice cakes in the morning, or for a healthy snack during the day.

How to keep fibre high but carbs low

The 0,1,2,3 Diet Plan is a weight loss strategy that teaches people how to eat the right foods in the right amounts to turn off hunger and cravings and turn on fat-burning. The plan includes meal plans and recipes that have been precisely calculated with the right percentages of fat, protein, carbs, and fibre.

To keep fibre high but carbs low, it is recommended to eat a mix of foods to ensure you get the vitamins and minerals your body needs. Opt for foods with healthy unsaturated fats when possible. Some foods that are high in fibre but low in carbs include:

• Blackberries: 1 cup of raw blackberries has 6 grams of usable carbs and 8 grams of fibre
• Broccoli (cooked): 1/2 cup of chopped, cooked broccoli has 2 grams of usable carbs and 3 grams of fibre
• Broccoli (raw): 1 cup of chopped, raw broccoli has 4 grams of usable carbs and 2 grams of fibre
• Cauliflower (cooked): 1/2 cup of chopped, cooked cauliflower has 1 gram of usable carbs and 2 grams of fibre
• Cauliflower (raw): 1 cup of raw cauliflower has 3.5 grams of usable carbs and 2 grams of fibre
• Collard greens: 1 cup of chopped, cooked collard greens has 2 grams of usable carbs and 6 grams of fibre
• Avocado: 150 grams of avocado has 3 grams of usable carbs and 10 grams of fibre
• High-fibre cereals: Check labels carefully, but some high-fibre cereals are also low or fairly low in carbohydrates
• Asparagus: 1 serving has 4 grams of carbs and 2 grams of fibre
• Okra: 1 cup has 7 grams of carbs and 4 grams of fibre
• Beans, peas, and lentils: These foods contain some carbs but have valuable protein and fibre
• Nuts and seeds: Most nuts and seeds are low in carbs and high in protein and fat. Because of the fat content, limit the amount you eat on a weight-loss diet
• Whole grains: Some whole grains have a combination of carbs and fibre that is acceptable for a low-carb diet

How to handle meat, dairy, nuts, seeds and fruit

The 0,1,2,3 Diet Plan is a strategy for weight loss, which involves eating the right foods in the right amounts to turn off hunger and cravings and turn on fat-burning. The plan includes meal plans and recipes that have been precisely calculated with the right percentages of fat, protein, carbs, and fibre.

The 0,1,2,3 Diet Plan teaches you how to incorporate all types of food into your day to get the right balance of protein, carbohydrates, and fats to optimise fat burning and minimise hunger.

Meat, dairy, nuts, seeds and fruit can all be included in the 0,1,2,3 Diet Plan, but in different amounts. Meat, for example, should be consumed in smaller quantities than dairy, nuts, seeds and fruit. This is because a diet that is rich in fish, low-fat dairy products, nuts and seeds, fruit, vegetables, legumes, and/or whole grains, and lower in red and processed meat, has been shown to substantially lower systolic and diastolic blood pressure in pre-hypertensive and hypertensive middle-aged adults.

Meat can include beef, lamb, chicken, turkey, pork, and others. Dairy can include low-fat and high-fat milk, cheese, yoghurt, and ice cream. Fruit can include apples, bananas, oranges, pears, avocados, strawberries, blueberries, and more. Nuts and seeds can include almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, and more.

Frequently asked questions