The Thm Fuel Cycle Evolution: Understanding The Recent Changes

The THM Fuel Cycle is a tool to help people get past a stall in their weight loss journey or as an occasional boost to their weight loss. The cycle involves a pattern of meals outlined in the Trim Healthy Mama Plan book that helps reset one's diet. The THM Fuel Cycle was updated in the second edition of the book, with the new version involving spending less time in a low-carb state.

To overcome a weight loss stall

• Plan the THM Fuel Cycle during a quiet period with minimal distractions or events that may tempt you off your plan.
• Prepare and stock up on THM-friendly foods, such as Wonder Wraps, Superfood Chews, boiled eggs, brown rice, and Wonderful White Blender Bread.
• Include plenty of non-starchy vegetables with every meal.
• Buy a rotisserie chicken and deli meat for quick and easy protein options.
• Repeat your menu for the second week to save time and money and build good habits.
• Stay well-hydrated by drinking plenty of water.
• If you mess up, don't quit! Get right back on track and treat your body the way it deserves.

Week 1

Day 1: Deep S Day

• Breakfast: Eggs and sausage with butter
• Lunch: BLT Jar Salad (omit tomatoes) with MCT oil and apple cider vinegar dressing
• Dinner: Bunless grill burger with lettuce, pickles, mustard, and green fries or roasted cauliflower

Day 2: Deep S Day

• Breakfast: Fat Stripping Frappa and hard-boiled egg
• Lunch: Grilled chicken in olive oil with frozen mixed vegetables
• Dinner: Pork chops and butter-covered broccoli

Day 3: E Day

• Breakfast: Oatmeal with unsweetened applesauce, stevia, and cinnamon
• Lunch: Bust-a-Myth Banana Cake
• Dinner: Sweet potato pizza with turkey bacon and veggies

Day 4: E Day

• Breakfast: Oatmeal with unsweetened applesauce, stevia, and cinnamon
• Lunch: Cherry Waldorf Salad with BAM cake
• Dinner: Orange chicken and brown rice

Day 5: FP Day

• Breakfast: Big Boy Smoothie
• Lunch: Trim Train Taco Soup
• Dinner: Eggroll in a Bowl

Day 6: FP Day

• Breakfast: Strawberries and Triple Zero Greek Yogurt
• Lunch: Progreso Light Soup (Santa Fe and Creamy Chicken and Dumplings)
• Dinner: Steamed cauliflower with seasoning and chicken breast

Day 7: Deep S Day

• Breakfast: Eggs and sausage with butter
• Lunch: Deep S Jar Salad
• Dinner: Taco salad (without shells) or tacos for the family

Week 2

Day 8: E Day

• Breakfast: Oatmeal with unsweetened applesauce, stevia, and cinnamon
• Lunch: E Jar Salad from the cookbook
• Dinner: Easy ham and beans

Day 9: S Day

• Breakfast: Eggs with bacon
• Lunch: Cab and Sauce Skillet
• Dinner: Bacon-wrapped chicken on fresh kale

Day 10: E Day

• Breakfast: Mango protein shake
• Lunch: Sweet potato pizza with turkey bacon and veggies
• Dinner: Black bean and quinoa enchilada bake

Day 11: E Day

• Breakfast: Oatmeal with unsweetened applesauce, stevia, and cinnamon
• Lunch: Just Peachy muffins and BAM cake
• Dinner: Chicken and spinach quinoa with a sprouted roll

Day 12: FP Day

• Breakfast: Fuel Pull lemon cake with blueberries, Greek yogurt, and almond milk
• Lunch: Sandwich with half a Joseph's lavash, lite mayo, steak sauce, lunch meat, and kale
• Dinner: FP pizza on half a Joseph's lavash with tomato paste, garlic powder, oregano, onions, mushrooms, and turkey bacon

Day 13: FP Day

• Breakfast: Strawberry Almond Soft Serve
• Lunch: Cottage cheese with apple slices and sugar-free chocolate syrup
• Dinner: Fried deer steak with butter, hot sauce, horseradish, dill pickles, and kale

Day 14: S Day

• Breakfast: Omelette with sausage and peppers
• Lunch: Deep S Jar Salad
• Dinner: Fuel Pull stuffed peppers

To kickstart weight loss

The Trim Healthy Mama (THM) Fuel Cycle is a tool to help you get past a stall or as an occasional boost to your weight loss journey. It is a pattern of meals outlined in the Trim Healthy Mama Plan book that helps reset your diet and often has great results.

The Fuel Cycle cycles your body through different fuel sources (low fat, low carbs, and low of both) for a whole day. It is not intended for someone who is just beginning THM or for nursing women. You should have been following the Trim Healthy Mama plan for quite some time before attempting a Fuel Cycle.

• Plan your Fuel Cycle during a quiet two-week period where you won't be out of the house more than usual, and try to avoid birthdays and big events that could be too much for your willpower.
• Do a quick prep session and stock up on foods like leafy greens, okra, coconut oil, olive oil, and non-starchy vegetables.
• Drink plenty of water. Often, a glass of water can take away those hungry/bored feelings and help you realize that you don't need to eat.
• Repeat your menu for the second week of the Fuel Cycle. This saves time and money and also helps build good habits.
• Make sure to get an E-fuelled meal or snack the day before you begin your Fuel Cycle, as you will be in Deep S mode for the first two days, which focuses on foundational fats like coconut oil, olive oil, butter, and meat.
• Try going dairy-free during your Fuel Cycle, as this has yielded greater results for some people.

Remember, if you mess up during your Fuel Cycle, don't quit! Get right back on track and treat your body the way it deserves to be treated.

To focus on different fuel types

The THM Fuel Cycle is a tool to help people get past a stall or as an occasional boost to their weight loss. It is not intended for beginners or nursing women but for those who have been following the Trim Healthy Mama plan for some time.

The THM Fuel Cycle focuses on different fuel types. It cycles the body through different fuel sources (low fat, low carbs, and low of both) for a whole day. The fuel cycle is a much more strict approach and helps people focus on good fats, good carbs, and not as much dairy.

For example, on Deep S days, people are recommended to exclude nuts and dairy and focus on foundational fats such as coconut oil, olive oil, butter, and meat. On E days, people can have dairy back in their diet and focus on good carbs such as brown rice or sweet potatoes.

The THM Fuel Cycle is a challenging but effective way to reset one's diet and focus on different fuel types to boost weight loss.

To guide away from heavy S treats

The THM Fuel Cycle is a tool to help people get past a stall in their weight loss journey or as an occasional boost to their weight loss. It is not intended for beginners or nursing women. The cycle involves a strict diet that focuses on different fuel types and guides people away from heavy S treats such as cream cheese and heavy cream.

The THM Fuel Cycle lasts for one or two weeks and involves cycling through different fuel sources (low fat, low carbs, and low of both) for a whole day. The cycle consists of Deep S days (high fat, low carb), E days (high carb, low fat), and FP days (low carb, low fat).

Deep S days are the hardest for many people as they exclude nuts and dairy, and only allow minimal carbs. E days allow for dairy and good carbs like brown rice and sweet potatoes, while FP days focus on veggies and protein.

The THM Fuel Cycle can be challenging, especially when combined with other life events, but it can be a great way to reset your metabolism and get past a weight loss plateau.

To reset the diet

Resetting your diet can be a challenging task, but the THM Fuel Cycle is a great way to get back on track and reboot your metabolism. Here are some tips and tricks to help you reset your diet with the THM Fuel Cycle:

Plan Ahead

Before starting the THM Fuel Cycle, it is important to plan ahead and choose a quiet two-week period with minimal distractions and temptations. This will help you stay focused and committed to the cycle. Make sure to stock up on THM-friendly foods and prepare some basic meals or snacks in advance to make your life easier during the cycle.

Understand the Different Fuel Types

The THM Fuel Cycle involves cycling through different fuel sources: low-fat, low-carb, and low of both. Deep S days focus on high-fat, low-carb meals, excluding nuts and dairy. E days introduce more carbs and allow for some dairy, while Fuel Pull (FP) days are low in both carbs and fats, focusing mainly on veggies and protein. Understanding these fuel types and planning your meals accordingly is crucial for success.

Stay Hydrated

Drinking plenty of water is an important component of the THM Fuel Cycle. Aim to drink at least half of your body weight in ounces of non-caffeinated beverages each day. This will not only keep you hydrated but also help curb cravings and differentiate between hunger and thirst.

Focus on Veggies

Don't skimp on veggies during the THM Fuel Cycle. Make sure to include a good portion of non-starchy vegetables with every meal. Veggies are filling and packed with nutrients, so load up your plate with leafy greens, cauliflower, broccoli, and more.

Protein is Key

Center your meals around protein to stay satisfied and maintain energy levels throughout the cycle. Include protein-rich foods such as chicken, turkey, fish, eggs, and lean meats. This will help you feel fuller for longer and support muscle maintenance during the cycle.

Be Flexible

Remember that the THM Fuel Cycle is not set in stone. If there is a meal or snack that doesn't work for you, feel free to substitute it with something else that fits within the fuel type guidelines. You can also repeat your menu for the second week to simplify the process and build good habits.

Avoid Dairy and Nuts on Deep S Days

During Deep S days, avoid dairy products and nuts. Instead, focus on healthy fats like animal fats and coconut oil. This will help your body reset and boost your metabolism.

Stay Strong and Don't Give Up

The THM Fuel Cycle can be challenging, especially on Deep S days. If you mess up or give in to temptation, don't beat yourself up. Simply get back on track and continue with the cycle. Remember that you are doing this to reset your diet and create long-lasting healthy habits.

By following these tips and guidelines, you can successfully reset your diet with the THM Fuel Cycle. Remember to listen to your body, stay hydrated, and make adjustments as needed to fit your individual needs. Good luck on your journey to a healthier you!

Frequently asked questions