Lose the bloat and keep it off for good

It's low carb, but definitely not keto. The net carb count falls between 40-70g per day, which is quite a bit higher than keto (keto typically sits below 20-30g max).

This is actually intentional. At this level, you still get all the good stuff, banished sugar cravings, reduced hunger and increased fat burning, but without the extreme restriction that makes keto so hard to stick to. You can still enjoy fruit, loads of vegetables, and yes, the occasional glass of wine.

Going below 20-30g of carbs also really limits your vegetable and fibre intake, which isn't great for your gut long term. And looking after your gut is a big part of what this program is about.

So think of this as the sweet spot. Enough of a reduction to get real results, but realistic enough to actually become your lifestyle. And if you ever want to experiment with dropping your carbs further and dipping into ketosis for a few weeks here and there down the track, this program sets you up perfectly to do that too.

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.

The meal plans are structured and set, so you know exactly what to eat and when! This structure helps many busy women who don't want to think about what to cook and eliminates the need for you to worry about calorie counting or meeting your nutrition needs; it's all done for you.

However, of course, we all have different taste preferences and require varying amounts of food depending on our goals.

So, the program is carefully designed to be flexible. You can swap meals around or repeat certain meals to suit your needs, and you can add or remove snacks to meet your own personal calorie goals that you want to follow, all of which are guided through in the educational component of the program!

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).

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.

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!

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! 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!

You can also double up on ingredients and repeat meals you love throughout the week — as long as the calories are roughly similar, which they are across all recipes.

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, it's actually ideal for it. The whole approach is designed to keep blood sugars steady and low, which is exactly what your body needs. By reducing the carb load, your body can finally start burning fat instead of storing it. That's why so many women who have "tried everything" finally see results with this approach. Just make sure you're working alongside your doctor, especially if you're on medication, as you may need to adjust your dosage when you reduce carbs.

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!

Yes. The program is designed to support blood sugar balance, reduce cravings, and keep you full with nourishing, high-protein, fibre-rich meals – which aligns well with how these medications work.

Following the program can be especially helpful to ensure you’re meeting your protein and nutrient needs while your appetite is reduced. This is key for preserving muscle mass, supporting your metabolism, and helping to prevent rapid weight regain when coming off the medication.

If you’re taking medication, we always recommend speaking with your doctor before making changes to your diet and lifestyle habits.

Absolutely. In fact, 54% of the women who get results with this program are between the ages of 45 and 65, and 10% are over 60.

Age is genuinely not a barrier here. Many women in this age group tell me it's the first approach that's actually worked for them, often after years of trying everything else. The anti-inflammatory, blood sugar balancing nature of this plan is actually particularly well suited to women in this stage of life, especially those navigating perimenopause, menopause or post-menopause.

You can see more about how the plan works for menopausal women in the FAQ below.

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.

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.

Totally understandable, and the best place to start is to see exactly what you'd be eating. You can download the full 3-week menu summary here so you can check the meals yourself before committing:

Download the menu!

If you'd like a more personalised answer based on your specific situation, preferences and health concerns, the 2-minute quiz below is also a great option and gives you a tailored yes or no:

Click here to take the 2 minute quiz

For women who love the approach and want to keep going, the next step is the Health with Bec Tribe. It's a monthly membership with new meal plans, recipes, live coaching and community support to help you keep losing weight and maintain your results for life.

You don't need to redo the Reset to join, and there's no lock-in contract, so you can cancel anytime.

Most women don't want to stop after 3 weeks anyway. The Tribe is just where it continues.

[Learn more about the Tribe]

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!

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 info@healthwithbec.com !

This plan is naturally low carb, completely sugar free and full of anti-inflammatory, nutrient dense whole foods, so it does align well with a low sugar, low carb approach. That said, I can't claim it treats or supports cancer specifically, and I'd always encourage you to run it by your oncologist or medical team before making any changes to your diet. With their sign-off, it's a very do-no-harm approach to eating.

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. 

Yes. Almost everything on the plan comes from a standard supermarket. The only two things you might need to source online or from a health food store are protein powder and paleo bread, and I give you clear guidance on what to look for when choosing these.

I also don't introduce them until the end of week 1, so you have plenty of time to get organised. Women in remote NT, rural areas and regional towns do this regularly without any issues.

Week 1 is the biggest shop, but only because you're stocking up on pantry staples like almonds, chia seeds and almond meal — things that last well beyond the 3 weeks. Weeks 2 and 3 are significantly cheaper, mostly just fresh protein and vegetables.

Depending on where you shop and where you are in the world, week 1 can range from around $120 to $190 AUD. The following two weeks are considerably less. These estimates are also based on one person, so if you're cooking for a family the cost will vary.