Have Questions? Let us help by entering in your topic in the field below:

Two years after manufacture date.

My shake contains optimal quantities of protein, healthy fats, fiber, vitamins, minerals, antioxidants, and other nutrients to literally become an “all-in-one” powder. Enhancing your shake will only increase the nutrient content in these shakes, but they are designed so you can literally add water and have all the essential ingredients you need.

No.

Isomaltooligosaccharides, glucommanin, and inulin

Inulin is a prebiotic and a healthy sweetener.

No, they should not be made ahead of time. They should be made when they are ready to consume.

Remember your goal is 50 grams of fiber a day. While my powders contain good amounts of dietary fiber, adding fiber with, say, Extra Fiber or flax seeds will make meeting your quota even easier.

You’ll want to do one for breakfast and possibly another for lunch. I would recommend up to three shakes a day and at least one meal using my plate rules.

Our natural flavors in the shakes are proprietary. Our shakes contain no problematic ingredients such as dairy, soy, gluten, eggs, sugar, artificial sweeteners, or GMOs.

No. Glutamate is a naturally occurring amino acid in most protein sources.

No. Although MSG can be formed if the hydrolyzed process uses acid or alkaline chemicals (which many dairy proteins do), our manufacturers do not use any chemicals and comes from a natural process that contains no MSG.

The main difference is its protein source. Each serving of The Virgin Diet Shake contains 20 grams of high-quality defatted-beef protein and comes in chocolate or vanilla flavors. The Virgin Diet Plant-Based Shake is our original formula contains 22 grams of a proprietary blend of pea, chia, and chlorella proteins along with nutrients, antioxidants, fiber, enzymes, and a proprietary fruit/ veggie formula. It comes in chocolate, vanilla, or chia and has the same great taste you’ve grown to love.

Yes. You can use the shakes in cycles 1, 2, and 3.

Yes.

There is no added vitamin K in either the plant-based or regular shakes. There may be trace levels in certain ingredients such as pea protein and cocoa, but nothing to become concerned about. If this is a medical concern, please review with your practitioner.

Vanilla has no caffeine. Chocolate and chai flavors have trivial amounts of caffeine that should not be a problem for most people.

No. It is CO2-extracted and then milled into a flour.

No.

I love chia seeds because they are a great source of fiber, protein, omega-3 fatty acids, and nutrients. One study showed 50 grams of chia seeds a day for 12 weeks could increase gut inflammation. Keep in mind 50 grams is far more than the 1/2 tablespoon – 1 tablespoon we recommend in the shakes. In that amount, there shouldn't be a problem.

My favorite fiber supplement that I helped custom design is Extra Fiber.
Don’t forget too that berries and leafy greens contribute to your fiber intake. 1 cup of raspberries, for instance, contains 8 grams of fiber.

I don’t travel anywhere without my Magic Bullet. It’s got all of a blender’s effectiveness but with the compactness of a shaker cup. Make sure you get the largest cup attachment that Magic Bullet sells. Put the ingredients in little baggies, carry the So Delicious unsweetened coconut milk individual packs, and you’re good to go to make a shake anywhere.
Another option is a blender bottle, which has a cool metal ball that ensures smooth, consistent mixing. It won’t blend like the Magic Bullet does, but it makes a great option when you’re traveling and not near an electrical outlet.

2 scoops is 1 serving.

Nearly everyone struggling with gas, bloating, and other post-shake issues can benefit from taking Hydrolyzyme™ from Designs for Health. That’s because Hydrolyzyme™ is a proprietary blend of protease enzymes that helps support efficient digestion and absorption of protein supplements consumed as a shake or liquid meal, since liquid protein supplements pass through the stomach more quickly than solid meals. You can buy it here.
If you do the math, you might also be getting a lot of fiber in your Virgin Diet All-in-One Shake. For example, let’s say you do the following shake:
2 scoops All-in-One Powder – 6 grams fiber
, 1 cup raspberries – 8 grams fiber
, 2 tablespoons freshly ground flax seeds – 4 grams fiber
, ½ avocado – 5 grams fiber
, 1 cup coconut milk – 1 gram fiber
That’s a whopping 24 grams of fiber in one shake!
I want you to get about 50 grams of fiber in your diet daily, but you need to gradually work up to that amount. You don’t want to start at 50 grams or you may experience gas, bloating, cramping, and other very unpleasant issues.
If you’re doing The Virgin Diet Shake and struggling with any post-shake misery, reduce your fiber. So you might do this shake:
2 scoops All-in-One Powder – 6 grams fiber
, ½ cup raspberries – 4 grams fiber
,1 tablespoon freshly ground flax seeds – 2 grams fiber
, 1 cup coconut milk – 1 gram fiber
With that, you’ve knocked it down to 13 grams of fiber. If you’re a fiber novice, even that much might cause issues. If that’s the case, you’ll want to reduce fiber intake even more.
Once you’ve found your “comfort zone” – no post-shake gas, bloating, or other unpleasantness – gradually increase the fiber a few grams at a time. If you start to experience those symptoms again, reduce and then gradually re-introduce fiber into your shake.
Ultimately, you want to figure out what works for you to make a delicious, fat-burning shake that keeps you full and focused for hours.

About 1.5 grams of leucine per serving.

Vitamin D2, or ergocalciferol, making it vegan-friendly.

Gelatin is basically cooked collagen – it’s the part that turns jelly-like when you refrigerate bone broth. You can get it in powder form at your local health food store to add to soups, sauces, or desserts.

Beef collagen comes from the connective tissue, bones, cartilage, and hides of cows. 

The beef peptides in our Paleo-Inspired All-in-1 Shakes are produced through an exclusive hydrolysis and ultra-filtration process. This enables the protein to be hydrolyzed or “split” into a high concentration of functional peptides. Delivering protein in the form of peptides allows for easier absorption and assimilation.

You can make a great shake in about 2 minutes! Add 2 scoops of All-In-One Shake powder to your blender, along with a cup of frozen fruits and/or leafy greens. Next, add 1-2 teaspoons of Extra Fiber, freshly ground flaxseed, or chia seeds to keep you feeling full and burning fat. Finally, add a healthy fat to your shake. (Yes, healthy fat! You have to eat fat to burn fat.) Some great options include avocado, tree nut butter, full-fat coconut milk, almond milk, or full-fat plain Greek yogurt – select whatever suits your mood and best addresses your food intolerances.

While All-In-One Protein Shake mix can be substituted in any recipe that calls for protein powder, you’re actually getting a lot more. Yes, every serving is chock-full of protein! But because we understand the science behind burning fat and building muscle, we also include fiber, healthy fats, vitamins, and minerals and avoid the foods most likely to cause food intolerances: dairy, soy, corn, gluten, eggs, and sweeteners. 

We also place the highest importance on quality, so we only use non-GMO ingredients. Our Paleo-Inspired protein is sourced from animals without hormones, antibiotics, or GMO feed. The result is superior protein powders made with responsibly sourced ingredients that meet all your nutritional needs.

Paleo-Inspired Shakes are suited to the grain-free Paleo diet or those who prefer animal protein. It contains 21g of protein per serving, conscientiously sourced from cows who are never given any antibiotics, hormones, or GMO feed. Unlike whey, it doesn’t cause extra gas and bloating, skin issues, congestion, or weight gain.

Plant-Based shakes are ideal for vegetarians (and folks who wish they were, but draw the line at eating fresh veggies). Every serving contains 9 whole-food fruits and vegetables and 22g of protein from low-allergenicity pea, chia, and chlorella. You get all the goodness of apricots, beets, broccoli, cabbage, carrots, mangos, pineapple, raspberries, and spinach without ever knowing they’re there! Perfect for picky eaters...

For optimal performance, try your protein shakes with Extra Fiber. Paleo-Inspired All-In-One Shakes are the perfect post-workout fuel or meal replacement all on their own. Even better, blend in 2 teaspoons of Extra Fiber and your choice of healthy fats and fruits – even your morning coffee! – for a complete, protein-packed meal that can help you feel full and satisfied while dropping fat and building muscle!

The expiration date is on the label.

Keep in a cool, dry place.

No

These bars contain a low-allergen plant protein blend as an alternative to dairy and soy proteins. It has an impressive amino acid score for a plant-sourced protein, containing all essential amino acids, comparable to whey protein without dairy reactivity. Almond butter provides an additional source of plant protein.

The fat in Chocolate Mint All-In-One Protein Bar come from 3 healthy sources: coconut oil, almond butter, and cocoa butter. Coconut oil is a rich source of medium-chain triglycerides (MCTs), which your body prefers to use for energy. Studies show MCTs can help you burn more fat. Almond butter provides the same monounsaturated fat as olive oil (oleic acid). And cocoa butter is rich in stable, saturated palmitic and stearic acids, plus it’s a good source of oleic acid.

Ideally, this one works best as a mini-meal before a workout. I want you to get a protein-rich post-workout mini-meal, so my Chocolate Mint All-In-One Protein Bar works better after a workout. You can also use these bars any time you need a crave-crushing mini-meal.

Our Dark Chocolate Coconut Fiber Bar contains generous amount of coconut and coconut oil, which are rich in medium chain fatty acids or medium-chain triglycerides (MCTs) that possess antibacterial and immune-enhancing properties. 

Coconut oil is very easily turned into energy. It is made up of about 50% lauric acid, which is found in human breast milk. If you want to know more about coconut’s many benefits, I refer you to my dear friend Dr. Jonny Bowden (courtesy of his fabulous book The 150 Healthiest Foods on Earth.)

The saturated fats in coconut are mainly medium chain—they’re also known as MCTs (medium-chain triglycerides). The physiology and biochemistry of medium-chain triglycerides are very different from their “long-chain” saturated fat cousins. For one thing, they are easier to metabolize. For another, they are preferentially used for energy rather than stored as fat around your hips. Third and most important, they are mainly composed of a particular fat called lauric acid, which is antiviral and antimicrobal. According to no less a source than the Physicians’ Desk Reference, there is preliminary evidence that MCTs may be helpful in some cancers and may have some positive effects on immunity. Fifty percent of the fat in coconut is lauric acid. In the human body, lauric acid is formed into monolaurin, which is basically a bug killer: It’s antiviral and antibacterial. Mary Enig, Ph.D., arguably one of the most distinguished lipid biochemists in the country, has written eloquently on the antiviral and antibacterial effects of lauric acid and coconut in general, documenting its effects on a host of microbes and quoting study after study after study showing its immune-enhancing effects. She has also debunked the idea that the saturated fat in coconut has any adverse effects on the heart or on health in general.    

Ideally, this one works best as a mini-meal before a workout. I want you to get a protein-rich post-workout mini-meal, so my Chocolate Mint All-In-One Protein Bar works better after a workout. You can also use these bars any time you need a crave-crushing mini-meal.

Mint Chocolate Coconut Fiber Bars are an incredibly delicious, high fiber, dairy free functional food bar whose taste rivals that of a Peppermint Pattie! Its rich, dark chocolate outer coating surrounds a creamy, naturally flavored peppermint filling that contains high quality, health-promoting ingredients. Chocolate Mint Fiber Bar is an ideal high fiber mini-meal, offering a generous 14 grams of soluble fiber. Soluble fibers are so named because they disperse or dissolve in water. These fibers attract water, and when mixed with water they form a gel-like substance in the GI tract.

Our bars contain an impressive 9 – 14 grams of fiber, depending on the bar, which makes an ideal way to meet your 50-gram fiber quota. The fiber in these bars comes from 2 sources: a digestion-resistant fiber (Fibersol-2®) and prebiotics (inulin and isomalto-oligosaccharides).

Fibersol-2® is a soluble fiber that helps the large intestine absorb water by drawing in fluid from the body, which increases the bulk of the stool and helps support regularity. The effect of fiber on slowing gastric emptying may also help maintain normal blood glucose levels after eating. Please see below question about inulin and isomalto-oligosaccharides.

Prebiotics serve as fuel for beneficial colonic microbes, which are essential for intestinal health, and also produce nutrients as byproducts of bacterial fermentation (including vitamin K, biotin, and short- chain fatty acids). Our bars contain the prebiotics inulin and isomalto-oligosaccharides.

Optimal amounts of soluble fiber can delay stomach emptying (keeping you fuller longer), promote regular bowel movements, create healthy blood glucose levels, optimize cholesterol levels, and support a robust immune system.

We never use any artificial sweeteners, fructose, or other harmful sweeteners in our bars. They contain a blend of natural stevia, maltitol and erythritol (both sugar alcohols or polyols), and small amounts of glycerine and tapioca syrup. Altogether, these natural sweeteners provide a satisfying flavor while being low-sugar impact and without creating blood sugar fluctuations.

Yes. After you subtract fiber and sugar alcohols, they only yield 2 - 7 net grams of carbohydrate depending on the bar, making them ideal for the lowest-carbohydrate diets.

Yes. They are low-glycemic, although please address your physician with any specific concerns.

Mixed tocopherols (vitamin E) and rosemary extract are antioxidant-rich nutrients. They protect against oxidation and provide a natural way to sustain the bar’s longevity.

It is important to distinguish a few differences between soy and soy lecithin. Soybeans are well recognized as allergenic foods and that's why many healthcare providers advise their patients/clients to avoid soy. The soybean allergens/sensitivities are found in the protein fraction. This protein component is removed in the soy lecithin manufacturing process. Soy lecithin does not contain sufficient soy protein residues to provoke allergic reactions in patients with a soy allergy or sensitivity; therefore, soy lecithin is not an issue like foods that contain soy protein.

Hydrolyzyme™ helps support efficient digestion and absorption of protein shakes such as my All-in-One Shakes, which pass through your stomach more quickly than solid meals. You should take Virgin Diet Digestive Enzymes, on the other hand, with your meals to improve fat and protein digestion while slowing or even blocking carbohydrate digestion.

No, it is caffeine free.

Two years after manufacture date.

Wait and take at the next meal.

Yes

Please consult and review with your healthcare provider.

It is not high. Adult doses range from 100 mg to 1000 mg/day.

Please consult your healthcare provider.

Some ingredients can be stimulating, so it is best avoided at this time

Two years after manufacture date.

We are talking about corn maltodextrin as a no-go. Tapioca maltodextrin is fine.

To be certified the vendor has to go through the certification process through a third party.

Yes.

Two years after manufacture date.

Anytime. Just on an empty stomach or in a shake

Yes.

Two years after manufacture date.

Please consult your healthcare provider.

Yes.

They are in one convenient packet, so you can take them all at once.

Please consult your healthcare provider.

Yes.

Two years after manufacture date.

Yes.

With Meals.

Two years after manufacture date.

None.

Take during your meal at that time.

Yes.

Take 2 capsules before meals that contain carbohydrates.

It is designed to reduce the digestion of starches and absorption of glucose while improving the digestion of protein- and fat-containing foods.

Yes. It is safe to take them all.

Two years after manufacture date.

With meals.

Two years after manufacture date.

None.

Yes.

Any liquid or shake.

Anytime on an empty stomach.

Yes.

Two years after manufacture date.

Please consult your healthcare provider.

No.

Please consult your healthcare provider.

Please consult your healthcare provider.

Two years after manufacture date.

Please consult your healthcare provider.

There is only 1000 IU in the packets. Vitamin D Plus is 5000 IU per capsule.

Two years after manufacture date.

No.

One serving has the equivalent antioxidant capacity to 2 servings of fruits and vegetables based on ORAC. Unlike other greens, we avoid inexpensive fillers and bulking agents such as fiber, whole grasses, pectin, rice bran, or flax. In addition, we don’t use one unique fruit to spike the ORAC score.

Most of the time, our bodies have no trouble breaking down carbohydrates. In fact, we often break them down too quickly, resulting in blood sugar spikes. Virgin Diet Digestive Enzymes contain Phase 2 Carb Controller made from a non-GMO white bean that slows down or even blocks the digestion of carbs. It also has green coffee extract, which contains chlorogenic acid that can assist with healthy weight management and body composition through its support of proper glucose absorption in the gut and triglyceride levels in the liver. Combined with BioCore® Pro protease enzymes, Virgin Diet digestive enzymes are a win-win that optimally break down protein and fat while slowing or blocking carbohydrates and increasing fat burning.

“Natural flavorings” is usually a proprietary term, meaning the manufacturer will not reveal what it is. If I see that on a brand I know and trust, of which I am certain it will not contain harmful ingredients like gluten or fructose, I have no problem with it. If I see it on a sweetener or other item in my grocery store, I almost always put the product back immediately.

Bulletproof Coffee is a blend of their signature coffee with MCT oil and grass-fed butter. If you’re doing cycles 1 or 2 of The Virgin Diet, you’ll want to substitute ghee for butter. Once you’re in cycle 3, most folks do fine with Kerrygold or other grass-fed (not conventional) butter. A little bit of casein (which causes most dairy intolerances) exists in butter, so if you’re dairy intolerant or otherwise want to avoid dairy, stick with ghee in cycle 3. If you’re doing Sugar Impact Diet, you can use butter unless you’re dairy intolerant, in which case you’ll want to stick with ghee.

No. If you are doing The Virgin Diet or Sugar Impact Diet, you will want to eat a protein-rich breakfast within an hour of waking up, and an All-in-One shake makes an ideal way to get that protein-rich breakfast.

You’re going to love me for this: I want you to eat chocolate every day. Even in Cycle 2, as long as it’s 100% dark chocolate with no added sugar. Yes, feel free to do the happy dance! Dark chocolate is another sweet way to satisfy your cravings and support your blood sugar.
To save you the hunt and the trouble of trying lots of brands that don’t measure up, I’m going to give a shout out to two brands I’ve found that are making 100% dark chocolate with no sugar. It’s been tough searching and taste testing for you (cough), but at long last I can suggest these amazing options. If you’re in the United States, check out ChocolaTree Organic Oasis, and if you’re in Canada, you have Aracana Soba chocolate. Both of these have no sugar whatsoever, and eating them is sort of like eating raw cacao, which I do every day. Otherwise, opt for a high-cacao brand with 5 grams or less of added sugar. Portion control here!

Most specialists agree coconut – which is actually a fruit, though it gets classified as a tree nut – is usually okay for people with tree nut allergies. I found this information very helpful to understand more about coconut milk and tree nut allergies. Remember that everyone reacts differently, so always confer with your allergist if you have any concerns. (http://allergicliving.com/2013/06/12/are-coconuts-safe-with-tree-nut-allergy/)

Too much coconut milk at once can potentially cause stomach upset, especially if you are using canned (full or reduced fat) coconut milk. Make sure you are properly watering it down. It may take time to build a tolerance, and for a very small number of people, coconut milk might not settle well. For those people, I would recommend unsweetened almond or cashew milks.

Your first step would be to bump up your fiber intake. Gradually titrate up to 1 scoop of Extra Fiber in your Virgin Diet Shake. You may want to do 1 scoop of Extra Fiber 2 times a day to eliminate constipation. Flax and chia seeds in your shake are also good options.
Incorporate high-fiber foods into your shake. Smart options include legumes, nuts & seeds, leafy greens, berries (unless you’re in Cycle 2), and avocado. Your ultimate goal is to work up to 50 grams of fiber a day.
Magnesium can also help alleviate constipation. Take 2 capsules before bed and see if things aren’t “moving” the next morning.
Make sure you are staying well hydrated. And get moving: even a brisk walk around the block can decrease constipation.

We are not fans of endurance training because studies show it can make you age faster, increase stress hormones, and break down muscle. To learn more and understand what exercise we do recommend, please see this article.
(http://www.livestrong.com/blog/why-your-workout-could-be-making-you-fat/)
That said, if you insist on doing long-distance running or other endurance training, we suggest utilizing slow-release carbs like berries and other low-glycemic fruit, legumes, sweet potatoes, and replenish electrolytes with coconut water. We also suggest increasing your good fats, especially coconut oil and coconut milk, but also avocado, nuts and seeds, and omega 3s including wild-caught fish.
For more about what you should eat before and after your workout, see this blog. Finally, we encourage that you read Dr. Loren Cordain’s The Paleo Diet for Athletes.(http://www.livestrong.com/blog/what-should-you-eat-before-and-after-your-workout/)

According to Dr. Jonny Bowden in his book The 150 Healthiest Foods on Earth:
Swiss chard- like spinach, beets, rhubarb, and some other foods – does contain oxalates, which are not a concern for most people, but may be for those who have one type of kidney stones [calcium oxalate kidney stones]. Let me repeat that this is not a problem for 99 percent of people.

Some people really like to sprinkle nutritional yeast on vegetables or whatever food for added flavor. For others, nutritional yeast can be a gastrointestinal (GI) nightmare.

Below I’ve weighed in about the pros and cons of nutritional yeast for you to decide whether it can work for you.

If nutritional yeast doesn’t trigger GI problems, you should eliminate it in cycle 1 of The Virgin Diet and then use it as your gluten challenge for cycle 2 if you choose to.

Pros:
SOURCE OF 18 AMINO ACIDS, OFFERS 15 MINERALS INCLUDING CHROMIUM AND SELENIUM, FOLATE AND B12, PROTEIN
FIBER AS BETA-GLUCANS – STUDIES SHOW BETA-GLUCANS CAN BENEFIT IMMUNITY, APPETITE, AND DIABETES
GLUTATHIONE, GLUTEN-FREE (BUT SEE BELOW) AND NON-YEAST FORMING IN THE BODY
PROVIDES A PLEASANT NUTTY, CHEESE-LIKE TASTE THAT CAN ADD FLAVOR TO FOODS
FOR PEOPLE WITHOUT MOLD ALLERGIES, YEAST CAN HELP GUT ECOLOGY AND LIVER HEALTH

Cons:
ACCORDING TO DR. DAVID CLARK, YEAST RESEMBLES GLUTEN, WHICH CAN TRICK YOUR BODY INTO LAUNCHING AN IMMUNE REACTION.
YEAST IS A FUNGUS THAT RESEMBLES MOLD, THEREFORE SOMEONE WITH A MOLD ALLERGY COULD HAVE A REACTION. CRAMPING AND OTHER GI PROBLEMS CAN RESULT FOR THESE PEOPLE.
YEAST IS USED TO THICKEN AND STABILIZE FOODS, HENCE IT IS HIDDEN IN MANY FOODS PEOPLE ARE UNAWARE ABOUT.
HIGH IN GLUTAMATE (MSG), WHICH CAN CREATE MILD ADDICTION
ITCHING, GAS, AND OTHER SYMPTOMS RESULT FOR SOME PEOPLE WHO EAT YEAST
PEOPLE LIKE TO ADD YEAST TO TRIGGER FOODS LIKE POPCORN, WHICH ENCOURAGES OVEREATING.

I wrote this blog describing the differences between the two plans and where you should start. (http://jjvirgin.staging.wpengine.com/difference-virgin-diet-sugar-impact-diet/)

Check out this blog where I provide my top strategies to eat healthy without spending half your paycheck.

While I provide some sugar, fructose, and calories counts in Sugar Impact Diet, I want you to focus on quality, low-sugar impact foods and the counting will take care of itself. To get a better sense of how your meals should look: FILL ABOUT ¼ OF YOUR PLATE WITH CLEAN LEAN PROTEIN. FILL ANOTHER ¼ WITH HEALTHY FATS. KEEP IN MIND MOST ANIMAL PROTEIN ALSO CONTAINS GOOD FAT. VEGETARIANS AND VEGANS SHOULD FOCUS ON AVOCADO, COCONUT, OLIVE OIL, AND NUTS AND SEEDS. FILL ABOUT 2/3 OF YOUR PLATE WITH NON-STARCHY LEAFY AND CRUCIFEROUS VEGETABLES. HIGH-FIBER, LOW-SUGAR IMPACT FOODS SHOULD FILL THE REST OF YOUR PLATE.

For The Virgin Diet Shake, this might be: THE VIRGIN DIET ALL-IN-ONE-POWDER (PROTEIN) UNSWEETENED COCONUT OR ALMOND MILK AND AVOCADO (FAT) KALE OR OTHER LEAFY GREENS (HIGH-FIBER VEGGIES) FROZEN RASPBERRIES (HIGH-FIBER, LOW-SUGAR IMPACT FOODS). IF YOU’RE IN CYCLE 2, AVOCADO WOULD SUBSTITUTE FOR THE BERRIES

Absolutely! When you eat clean lean protein, good fats, and high-fiber starches, you’re giving your body the right formula to build muscle, burn fat, and stay lean and healthy. You’ll still want to stick with all three cycles of the Sugar Impact Diet to gradually taper off high-sugar impact foods. A few things I recommend if you want to gain weight:
Eat every 4 hours. This might mean you have 4 (as opposed to 3) meals every day.
Bump up your Virgin Shakes with almond butter to boost calories and nutrients. You will probably also want to add more protein powder (maybe an extra scoop), and even do another protein shake as a late-morning or afternoon snack.
Also step up your lean protein, good fats (such as avocado and coconut), and starchy carbs at your meals.
Good snacks if you need them include raw nuts and seeds, nitrate-free jerky, apple slices with almond butter, and coconut yogurt with berries.

My friend Jonathan Bailor lists 57 names in this blog. (http://www.huffingtonpost.com/jonathan-bailor/sugars-avoid_b_4222642.html)

I talk about all these sugars in The Sugar Impact Diet. I also have blogs addressing many of them, including honey, agave, coconut sugar, and healthy alternative sweeteners.

Transitioning into low-sugar impact foods will make a huge difference. You will notice an improvement in your taste buds, your mood, your hunger and cravings levels, and of course there’s the “added bonus” of fast, lasting fat loss. Consistently getting 7 – 9 hours of sleep, controlling stress, and my 4 x 4 Workouts (grab a free one here) are further ways you can reverse that sugar damage and make your body more insulin sensitive.

Consider my Sugar Impact Diet your 12-step program! I teach you how to gradually transition off of sugar. No withdrawal, cravings, and other problems going cold turkey can create.

Because insulin’s job is to pull your blood sugar down when you eat a high-sugar impact food, though oftentimes this hormone overcompensates and pulls blood sugar too low. So your blood sugar spikes, then crashes. That’s what I mean by a blood sugar roller coaster. What you want is nice, steady blood sugar levels, and that’s what you get when your meals incorporate my Plate Principles.

Just because someone is not overweight does not make them healthy, as I explained in this blog about TOFIs. Sugar sometimes wreaks its havoc in subtle and other times not-so-subtle ways. Another thing to consider is that sugar consumption has skyrocketed over the past few decades, especially as high-fructose corn syrup. As I explained in Sugar Impact Diet, not all sugars are created equal, and the proliferation of fructose over the past few decades has created considerable health damage. (http://jjvirgin.staging.wpengine.com/skinny-friend-fat/)

Just what it sounds like: your body is using sugar as fuel rather than fat. One of the hallmarks of being a sugar burner is that while you’re burning sugar and storing fat, you experience frequent drops in blood sugar that make your body scream for more sugar. You’ll get crazy hungry if you go for a few hours without food or you skip a meal. And when this happens, watch out! You’re irritable, foggy, totally preoccupied, and showing the fangs of cravings.
Becoming a fat burner is exactly how it sounds— you burn fat! So you drop weight fast. And you stay in power weight loss mode because once your sugar impact (SI) is under control, your hormones will work with you to lose weight and stay lean. You’ll also have more energy, because when you fuel your body with low SI foods and burn your stored fat for energy, you avoid those awful energy slumps that come with a high SI diet (you know those sugar crashes all too well!). And here’s a bonus— you’ll even burn more fat as you sleep!
You can learn more about sugar vs. fat burner in this Huffington Post blog. http://www.huffingtonpost.com/jj-virgin/ask-jj-sugar-burner-or-fa_b_6916522.html?

The Sugar Impact Scale takes into account a food’s fructose (in grams), nutrient density, and fiber, as well as its glycemic load, a measurement of how the food affects your blood sugar levels. Fiber and nutrients are positives that can downshift the effects of high fructose and glycemic load. And, of course, dose matters— the glycemic load is also based on average serving size. This scale is a simple and easy way of categorizing foods according to their overall impact on your blood sugar— high, medium, or low. Think of low-SI foods as “green.”
You’re good to go on these foods; eat them regularly. Consider the medium-SI foods yellow, so proceed with caution and incorporate only the amount you can have and still feel great. (I’ll walk you through the best way to taper medium-SI foods out of your diet in Cycle 1, and then I’ll explain how to figure out the right amount for you to eat long term in Cycle 3.) When it comes to high-SI foods, you guessed it— stop! Think of them as red. Eat and drink them as a rare treat, and even when you do, you’re likely to feel it. And not in a good way.

The Sugar Impact Diet isn’t about eliminating sugar altogether; it’s about eating the right sugar. The program I’ve created and outlined in this book is unlike any other. It lays out a step-by-step process to wean you off the foods with the highest and most damaging sugars— those with the highest Sugar Impact— so that you can lose weight, drop fat, and improve your health without feeling deprived. Learning how to swap good sugars for bad sugars for just 2 weeks will heal your body and transform your life forever. By the end of the program, you’ll not only have lost weight and reclaimed your life, you’ll be armed with information and lots of great alternatives to satisfy your sweet cravings.

I wrote this blog about eating healthy on the tightest budget. And here’s five strategies for fast, lasting fat loss that don’t cost a penny! http://www.huffingtonpost.com/jj-virgin/diet-and-nutrition_b_4838625.html.

When you gradually transition into low-sugar impact foods, you will find cravings subside. Please see Sugar Impact Diet for specific strategies to conquer cravings, including my crave-busting Lemon-Aid.

As you regularly incorporate the Sugar Impact Plate as your meals, cravings will subside. That’s because my Plate provides the best foods in the healthiest amounts to balance blood sugar, signal your brain to stop eating, and burn fat. Hunger and cravings disappear!

This blog provides 15 ways to beat cravings. I specifically wrote it for the holidays, but cravings happen year-round! http://jjvirgin.staging.wpengine.com/15-strategies-beat-holiday-cravings/

Start with the very next meal with low-sugar impact foods. If the binge has become really bad, get back on Cycle 1 and commit immediately.

I want you to get right back on plan, but you will also want to take a close look at your food journal (you’re keeping one, right?) and determine what went wrong. Did you not eat enough at your last meal? Did you not completely adhere to the Plate rules? Did something slip in that derailed your progress? Asking those tough questions will help you pinpoint where things got off track, but also ensure that things get and stay on track.

For processed foods, my rule is that food should have no more than 5 grams of added sugar per 100- calorie serving (and the less the better, of course). And, of course, it goes without saying (but I figured I might as well) that I mean the healthier, least- processed choices here.

Depending on where you start on the Sugar Impact Quiz, you’ll spend 1 or 2 weeks in Cycle 1. This time is necessary to lay the groundwork for Cycle 2. As you swap high-SI foods for medium-SI foods, you’ll begin your shift from sugar burner to fat burner— and seeing the change in your energy levels and on the scale will be the motivation you need to stay on the plan until you’re ready to move to Cycle 2.

In Cycle 1, you’ll use the Sugar Impact Scales to swap high SIs for medium SIs in each of the seven food categories: grains, roots, packaged fruit, low/no-fat dairy and diet foods, drinks, dressings and sweeteners, and added sugar. You’ll be slowly tapering from a high-SI diet to a medium-SI diet. The key here is to transition over time, so you don’t experience sugar withdrawal in Cycle 2.

For Cycle 2, you will only want to use the asterisked fruits on the list. Don’t worry, this is just for 2 weeks!

Why can’t I go directly to Cycle 2?

The key in Cycle 2 is to really tune in to how your body is responding and to pay attention to your own needs. If you find that you need more than 2 weeks to get through this cycle, that’s completely fine. Everyone is different, and you’d rob yourself of a life-changing gift if you try to measure your progress against someone else’s. So this is not about being arbitrarily locked into numbers on a chart— it’s about you losing weight and feeling good fast.

There’s no need to count as long as you follow the rules and stick with low-sugar impact foods. I get it though: some people like or need to count. For those people, during Cycle 2 you’ll drop your total sugar consumption to 25 grams or less. Fructose, though, will drop to under 10 grams. Your total carbs will fall somewhere in the 100– 150 gram range (up to 200 grams for larger men and athletes).

One thing you’ll notice right away is that the shake recipes in this cycle don’t have any fruit. The only fruit allowed in shakes in Cycle 2 are lemons and limes, and fruit we sometimes think of as veggies, like avocados, tomatoes and olives. The rule for the sweet ingredients in protein powder still applies, but for these 2 weeks, since you’re transitioning to a very low sugar diet, the fruit has been modified to lower fructose. Don’t worry – I’ve created some yummy shake recipes in Cycle 2. You won’t miss the fruit!

Once you’ve come through the Intensify week, proceed to Cycle 3 and do the assessments as instructed to make sure you’re ready. In Cycle 3, you’ll test whether your long- term, low-SI life can include a sweet treat now and then. If it can, great; if it can’t, you can always return to Cycle 2 and stay here for life.

I want you to undertake Cycle 3 to figure out whether you’re in a place to have an occasional piece of cake without sliding backwards, or if you have to spend a bit more time in Cycle 2, possibly even a month, before you get there. That said, you can stay in Cycle 2 forever if you want or need to; stick with all low Sugar Impact (SI) foods (go ahead and add 1– 2 servings of fruit as well), and an occasional medium-SI choice (1– 2 servings a day max) is okay, too.

Move into Cycle 3 when your Sugar Impact quiz scores are 2 or less per symptom, 12 or less total, or your overall score is reduced by 50% from your starting score. There are 2 possible paths when you arrive in Cycle 3. One is that you’re ready for Cycle 3— you’ve passed, get to move on, and can incorporate some medium- and high-SI foods in your life. The other is that you’ll simply stay in Cycle 2 a little longer until you’re ready for Cycle 3.

I know you don’t count specifically, but what general numbers should I commit to in Cycle 3?

I wrote this Huffington Post blog about committing wholeheartedly to a plan for ultimate success. In short, please don’t mix and match plans, which becomes a recipe for disaster. We like and respect many experts, and there are some fabulous books out there for fast, lasting fat loss. No two experts will 100% agree. You’ve committed to the Sugar Impact Diet, so stick with the plan and don’t try to incorporate non-SID principles.

Unfortunately, we can’t possibly evaluate every brand and the many variations within those brands. We have, however, created an easy-to-follow guide to determine whether a protein powder is Sugar Impact-friendly. Here are some guidelines:
PROTEIN SOURCES. I RECOMMEND A BLEND OF VEGAN PROTEINS: PREFERRED SOURCES ARE PEA, CHIA, CRANBERRY, CHLORELLA, OR RICE. THE NEW KID ON THE BLOCK IS BEEF PROTEIN (LOOK FOR DE-FATTED WITH NO ANTIBIOTICS OR HORMONES ADDED). AVOID SOY, EGG, OR MILK PROTEIN POWDERS.
GO NATURAL. LOOK FOR GMO- FREE AND HORMONE- FREE (NO RECOMBINANT BOVINE GROWTH HORMONE, OR RGBH).
GO LOW SI. LOOK FOR 4– 5 GRAMS OF SUGAR PER SERVING, MAX. STICK WITH A VERY SMALL AMOUNT OF NATURAL SWEETENER OR SUGAR ALCOHOL (I.E., STEVIA, XYLITOL, ERYTHRITOL, RICE SYRUP, EVAPORATED CANE JUICE SYRUP, DEXTROSE). AVOID ARTIFICIAL COLORS OR SWEETENERS AND HIGH-SI SWEETENERS SUCH AS FRUCTOSE, AGAVE, ASPARTAME, AND SUCRALOSE.

Remember what I said above: don’t mix and match plans. Breakfast sets your metabolic tone for the day. A lot of mindless mistakes are made fi rst thing in the morning, and sugar comes rushing in through cereals and muffins (with juice!). Once you’ve set your blood sugar in pinball motion, it’s a roller coaster you never get off. A big, protein- rich, high-fiber, low-SI breakfast is the best way to prepare you to take on the world. My go-to breakfast at home and on the road is my Sugar Impact Shake. It serves up everything that’s good— it’s packed full of flaver and nutrients, it’s filling, and it tastes great!

Well, one popular green juice contains 56 grams of sugar in a 15.2 ounce bottle! In this blog I discuss why most juices are nothing more than sugar water, and how to correctly do a green drink. http://bemoremagazine.com/healthy-green-drink-making-fat/

I’ve provided my top 9 tips to do SID anywhere in this blog. http://www.huffingtonpost.com/jj-virgin/diet-and-nutrition_b_5397351.html

When you eat with the balance the Plate gives, you should be able to go 4– 6 hours before you need to eat again. If you can’t, stop and remember that food is information. Go back to your journal and review your choices. Did you get enough clean, lean protein and healthy fats? Did you choose the right slow, low carbs from the medium- and low-SI columns only? Or did you cheat and now are paying the price?

I wrote a blog weighing the pros and cons of honey here.  http://www.huffingtonpost.com/jj-virgin/honey-healthier-sweetener_b_5697780.html

No. Most commercial alternative sweeteners contain maltodextrin (corn) or dextrose (sugar) as their first ingredient. They also contain nebulous “natural flavors.” Look for a 100% pure stevia, monk fruit, erythritol, or a blend with no bulking agents like maltodextrin. My Virgin Diet Sprinkles meet that criteria.

It depends. I wrote a blog looking at coconut sugar here.  http://www.huffingtonpost.com/jj-virgin/coconut-sugar-healthier-s_b_5669084.html

One study found xylitol kills bad mouth bacteria while enhancing healthy gut bacteria, making it a win-win. Ideally look for a birch tree-derived xylitol; most these days come from corn. I prefer erythritol or a erythrtiol blend.

Low-fat and non-fat dairy is almost higher in lactose (sugar) or added sugar. The key here is to read your labels and ensure no added sugar is slipping in. Full-fat dairy is usually more satiating and satisfying than low-fat or non-fat, so you eat less and enjoy it more. Don’t be afraid of the fat in dairy: it’s rich in fat-burning conjugated lineoleic acid (CLA). The sugar rules apply here. No more than 5 grams of added sugar per 100-calorie serving. Keep in mind too if you have dairy food intolerances, any kind of dairy becomes a no-go.

Many fruit-on-the-bottom yogurts contain as much if not more sugar than a candy bar! You are far better off buying plain, unsweetened Greek yogurt and adding your own berries (unless you are in Cycle 2 and/ or dairy intolerant).

See this recent blog. In short: No http://www.huffingtonpost.com/jj-virgin/public-health-englands-ne_b_6425890.html

Be a positive role model. When you bypass high-sugar impact foods, you set an example for everyone at the table. And when your spouse sees how much better you feel and your fast, lasting fat loss, he or she will likely become more motivated as well.

Look for a low-sugar impact, high-cacao dark chocolate. Sugar Impact Diet rules apply: no more than 5 grams of sugar per 100-calorie serving. Chocolate is definitely a dose-dependent food. My two favorite brands are Chocolatree and Soma Chocolatemaker, both available to order online.

Thinking ahead becomes key here. My friend Dr. Mark Hyman keeps an emergency pack on him, and I recommend you do too. Keep non-perishable snacks like slow roasted or dehydrated nuts and seeds, grass-fed jerky, Virgin Diet All-in-One shake, and my Virgin Diet Bars on you at all times. 

Thinking ahead becomes key here. My friend Dr. Mark Hyman keeps an emergency pack on him, and I recommend you do too. Keep non-perishable snacks like slow roasted or dehydrated nuts and seeds, grass-fed jerky, Virgin Diet All-in-One shake, and my Virgin Diet Bars on you at all times. 

Excessive sugar, particularly as fructose, raises triglycerides. Fructose goes straight to your liver, which can utilize a small amount but converts the rest to triglycerides (fat), which store compactly around your midsection. When people go low-sugar impact, they almost always improve their lipid profile

I have provided specific fruit guidelines for each cycle in my Sugar Impact Diet. Cycle 2 is most restrictive, and you will be removing medium-sugar impact fruits as well as berries during that cycle.

First thing: make sure you have done dinner correctly. Next, make sure you have done all your meals correctly. I often find skipping, under-eating, or eating the wrong kinds of foods sets clients up for late-night snacking. Another trick is to have a glass of water before bed, since thirst often comes disguised as hunger. One study at the University of Washington found a glass of water before bed curbed midnight munchies. Finally, find a non-food gratification that will help you drift into sleep. I take a hot bath with chamomile tea and a good (but not great) novel. When you’re soaking in the tub, you’re not going to find your way into the kitchen, right?

It depends on the variety and brand. If you drink, I prefer red wine because it is higher in resveratrol. Wine, beer, and hard alcohol generally don’t have residual sugars, though some of the cheaper wines or sweeter wines do (it’s why quality matters). Keep in mind too that alcohol will knock you out of fat burning. I always add: If you don’t drink, please don’t start.

See this recent blog. Magnesium before bed almost always gets things moving.

http://jjvirgin.staging.wpengine.com/magic-bullet-fight-constipation-bathroom-issues/

Don’t even let it into the house. Sure, they might get it elsewhere, but not keeping it around creates one less major obstacle. Keep healthier options on hand, including slow roasted or dehydrated nuts and seeds, hard-boiled or deviled eggs (if they aren’t egg intolerant), nut butters, and nitrate-free jerky. And be your own example. If they see you living a healthy, happy low-sugar impact life, chances are they will become similarly inspired. 

For nearly everyone as a “base” supplement plan, I recommend Daily Essentials Packets. They contain all the essentials in one easy-to-take, no-sorting, grab-and-go packet.

This blog looks at 4 popular fat-burning supplements to determine their efficacy, and I recently wrote a blog about my new favorite crave-buster App Control.

http://www.huffingtonpost.com/jj-virgin/science-or-science-fictio_b_5459910.html

There’s an old wives’ tale that lemon juice lowers blood sugar. Well, it turns out, there’s some truth to it! My hero Tim Ferriss, infamous biohacker and author of The 4-Hour Body, experimented with it and discovered that having 3 tablespoons of lemon juice when he ate lowered his blood sugar peaks by about 10%. Grab my Lemon-Aid recipe in Sugar Impact Diet.

Lateral shifts, or healthier versions of your favorite foods, give you the satisfaction of comfort food but they have more nutrients and lower sugar impact. Here are a few ideas for some awesome swaps:
TRADE NUTRIENT-EMPTY SPAGHETTI NOODLES FOR CORN-FREE QUINOA PASTA OR SPAGHETTI SQUASH
TRADE THE COW’S MILK (YOU PROBABLY HAVE ANYWAY) FOR UNSWEETENED COCONUT OR ALMOND MILK
TRADE CHIPS AND SALSA FOR KALE CHIPS WITH HUMMUS OR GUACAMOLE
TRADE CHEESE FOR CASHEW CHEESE (GREAT WITH LOW-SUGAR IMPACT ALLA CHECCA SAUCE SMEARED ON PORTOBELLO MUSHROOM CAPS)
Once you get the hang of lateral shifts, you can upgrade nearly any food into a nutrient-dense, delicious alternative to potentially highly reactive, high-sugar impact foods.

Cauliflower offers the texture of rice and potatoes without their high sugar impact. This versatile cruciferous veggie comes loaded with nutrients, antioxidants, and fiber that help fight cancer and keep you full and healthy for very few calories. Win-win!

Next time you visit your supermarket, look at some popular salad dressings, find the most healthy-sounding one, and then read the ingredients. Yuck, right? Even the lower-sugar impact dressings contain trans fats, preservatives, and unpronounceable ingredients. Why succumb when making homemade dressings becomes so easy? Recipes like my Toasted Macadamia Nut Oil Dressing taste better and pack more nutrients than store-bought versions, and they are so simple to make!

Saturated fat isn’t always bad when it comes from whole foods like coconut. In fact, almost half the saturated fat here is immune-boosting lauric acid. Coconut is also rich in caprylic acid (a fatty acid that fights candida) and
medium-chain triglycerides (fat-burning fatty acids). If you’ve read my Sugar Impact Diet, you know not to fear fat: It can actually be your fast, lasting fat loss friend.

If you try to cut out sugar cold turkey, you’ll go into withdrawal, just as you would with any addiction. You’ve done that before, and you know how it landed you back at square one, right? That’s why you’re going to taper and transition, nice and easy, from high-to medium-to low-sugar impact foods. It’s a process that sets you up for success and prevents the cravings that can set you back. Besides, why would you want to miss out on all the fabulous recipes in Cycle 1?

Remember we are not just looking at total carbohydrates here. We are looking at a food’s overall sugar impact, based on glycemic load, fructose, nutrient density, and fiber. So while a slow-release, high-fiber food like quinoa might seem higher in total carbohydrate, it actually becomes low-sugar impact when you factor its overall sugar impact.

Protein shakes are my number one needle mover for fast, lasting fat loss. They’re fast, easy, delicious, and filling. While you’ll find some fabulous breakfast recipes in the cookbook, most clients prefer the ease and convenience of protein shakes. For accelerated fat loss, some clients even substitute another protein shake for lunch or dinner. It becomes an easy, convenient, flavorful way to become lean and healthy.

Absolutely! I’ve engineered these recipes to be delicious, easy-to-follow, and fast. “I don’t have hours to spend in my kitchen,” clients frequently tell me. The good news is with these recipes, you can create healthy, rave-worthy meals in about the time it takes to order and wait for a pizza or drive to your local fast food place.

The Sugar Impact Diet is agnostic, meaning it appeals to vegans, Paleo folks, and anyone in between or who doesn’t subscribe to a label. Whole, real, low-sugar impact foods underlie these recipes. Vegetarians and vegans will find plenty of favorites here, as will meat lovers. Regardless, you’re going to discover plenty of great-tasting recipes that work for you here.

I use naturally sweet ingredients like coconut flakes. Monk fruit is among the healthier sweeteners you’ll use in many of my desserts. And then avocado, not often considered a “dessert” ingredient, yields a real creaminess and amazing texture to chocolate mousse. It goes back to what I said earlier: Be creative and any food – even a decadent dessert – becomes a lateral shift opportunity.

The cool thing about these recipes is that you can create lateral shifts of your kids’ favorites. Maybe your son wants burgers and fries for dinner. Goat Cheese Burger Wraps with Spiced Sweet Potato Fries will get equal raves from him, while you feel better for serving nutrient-rich, lower-sugar impact foods. Perhaps your daughter wants pudding pops. Easy: try my Vanilla Coconut “Yogurt” Pudding Pops. Seeing is believing, so give some of these recipes a whirl and see whether they don’t earn accolades at the dinner table!

Low-fat and non-fat dairy is almost higher in lactose (sugar) or added sugar. The key here is to read your labels and ensure no added sugar is slipping in. Full-fat dairy is usually more satiating and satisfying than low-fat or non-fat, so you eat less and enjoy it more. Don’t be afraid of the fat in dairy: it’s rich in fat-burning conjugated lineoleic acid (CLA). The sugar rules apply here. No more than 5 grams of added sugar per 100-calorie serving. Keep in mind too if you have dairy food intolerances, any kind of dairy becomes a no-go.